November 30, 2020

Daily score: 6 (puppy robbing me of sleep)

Workout:

#9
Foundation 1 - Front lever

60reps straddle hollow body rocks + mobility x5

44,42,36,40,36

Handstand 1

Stretches, 5 rounds of wrist push ups, 60s hs hold x5

:51, :41, :46, :45, :40

Foundation 1 - Rope climb

15 ground ring rows + mobility x5

10, 9, 9, 8, 7

+
A. Partial range front squats; 5, 5, 5, 5, 5, 5; rest 2 min (parallel)

All at 65#

B1. Gliding hamstring curls; 18 reps x3; rest 2 min

Done

B2. Natural knee extensions; 12 reps x3; rest 2 min
* band assisted if needed

Done

+
5 rounds for time:
10 S2O 65#
10 TTB

7:57

Quite proud I fit this in with all the chaos a new puppy brings.  Felt good to do something for myself.  The HS holds fires up my traps and neck, been feeling it all day.  Everything else went really well.  Impressive the tension in my hips changing direction at parallel for the front squats.  Definitely different feeling than bouncing out of the bottom.  Thanks!

November 27, 2020

Daily score: 7

Workout:

#8
A. Partial deadlifts from knee; 5x5 @92% of last week; rest 90 sec

Done at 215

B. Single arm Russian KBS; 15 reps x3/side; rest 30 sec bw sides

35, 35, 44

C1. Barbell front rack pin presses at parallel; 15 seconds x4; rest 1 min

Done

C2. Hip mini band around knees air squats @2020; 20 reps x4; rest 2 min
* Do not go to full depth nor hit full extension, keep time under
tension the entire time

Done 

+
3 min max calorie assault bike
3 min max distance hs walk
3 min max reps CTB pull ups (sets of 3 unbroken minimum)

38 cals, 40 feet, 5 sets of 3

Single arm kbs swings always seem to readjust all the vertebrae in my upper back/neck so I’m always cautious with the weight.  Happy 44 felt good.  Pin press still such work, hard.  Same for the 20 tempo banded squats.  Legs were shaky after the series.  Feeling improvement with control Hs walking in the wod.  I had time for one more set of CTB but I the last rep of the 5th set something pulled in my left shoulder so I stopped.  I think it’s fine now.  Thanks!  Going to get the puppy!

November 26, 2020

Daily score: 9 (felt rested, recovered)

Workout:

#7
Handstand 1

Stretches plus 5 rounds of push up series on knees

60s wall facing HS hold x5

:40, :42, :45, :40, :40

Rings -  Ring mobility + LARS

Mobility plus 60s straps ring plank hold x5

:60 x5!!!!!

Rings - Ring mobility + Reverse muscle up

Mobility plus 60s ring to chest hold in false grip x5

:35, :30, :20, :20, :21

+
20 min amrap:
10 DB deadlift 35#
10 cal row
10 DB power clean 35#
10 cal assault bike
10 DB hang power clean 35#
10 cal ski erg

3+10+10+8 pwr clean

I may have cheated a bit on the lay out of this workout but I think it really helped me finally become successful on the ring plank.  I went back and forth between the push up series and the ring plank and when done with that started the HS holds.  I was trying to save time (thanksgiving family stuff), but ended up also saving elbow strain (doing plank before HS).  It made the HS holds harder but still happy :).  Even false grip hangs felt better today on recovered elbows.  Wod was fine, just heavy on the power cleans.  Thanks! 

November 23, 2020

Daily score: 6 (mild sore all over, worked last night)

Workout:
#6
A1. Deck squats; 10 reps x4; rest 1 min

Done

A2. DB front rack russian step ups; 16 reps x4; rest 1 min

20# DBs x16 x4

A3. Band assisted GH raises; 8 reps x4; rest 3 min

8 x4

B1. Standing band hip abductions; 10 reps x3; rest 1 min

Done x3

B2. Goblet squats @4441; 7 reps x3; rest 1 min

10# dB x7 x3

B3. Reverse sled drags; 100 feet x3; rest 3 min

Sled +95, 1:00 (uphill)

Sled +100, :53 (downhill)

Sled +105, 1:06 (uphill)

+
prowler sprint (heavy, but still allowing foot turnover)
15 seconds
rest 60 seconds seconds
x5 sets

Sled +60, +65, +70, +75, +75

This blogger update is so weird.  Don’t know why the video posted at the top but oh well.  The most difficult things in this workout were the step ups and the goblet squats.  The deck squats were pretty easy for me.  The Russian step ups I did all one leg then the other and they are much harder for my left hip.  By rep 5 the speed of extension was slowing down.  My GHD is not exactly built right, first of all the pad for the knees is super hard and second the heel bar is too high in relation to the knee pad.  The video is the best set up I can do. There’s no way to get my heels on the top pad without rocking on my knee caps.  Having said all that, they still nearly made my ham’s cramp every rep.  And that was as far as I felt I could go.  Hip abductions are harder on the left.  Sled felt great!  Grass was wet but sun had just come out and I so enjoyed the sled work.  Only fell once on the second to last push.  Thanks!

November 22, 2020

Daily score: 6 (traps super sore, glutes sore)

Workout:

#5
Foundation 1 - Front lever

60r straddle hollow body rocks + mobility x5

35, 26, 25, 25, 24 (25 reps took 40 seconds)

Handstand 1

Stretches 

Wrist push up series x5 (all 4 movements), done on knees 

30 shoulder taps, wall facing, x5, DONE!

Foundation 1 - Rope climb

15 ground ring rows, x5

8,8,8,9,8

+
A. Two arm KB front squats; amrap unbroken 53#/hand x3; rest 2 min

With 35’s

6,6,6

B1. Gliding hamstring curls; 15 reps x3; rest 2 min

Done

B2. Natural knee extensions; 10 reps x3; rest 2 min
* band assisted if needed

Done

+
For time:
40 S2O 65#
40 TTB

7:40 (S2O done at 2:50)

Laughing at the look on my face in this video.  Needless to say, I did not succeed in front racking two 53# kbs.  I don’t have two 44’s so I did two 35’s.  But rewind to the beginning.  60 reps of straddle hollow body rocks seem a long way off.  I‘m trying to keep my low back on the ground and feet lower than one foot above the ground but it’s hard, and slow.  And that is my best effort.  HS progression went well.  Reverse wrist push ups are feeling stronger.  I didn’t expect to get all the way through the shoulder taps, but I did!  Still stuck on the ring rows.  Rowing as they describe, starting with shoulders just barely off the ground.  Front squats felt much better than I recall, I feel like I’m re-learning how to squat without bouncing.  Right about that 6th rep I could feel my body trying to cheat though and I really don’t want that hip pain back.  Everything else went well.  Thanks!

November 21, 2020

Daily score: 8

Workout:

#4
A. Partial deadlifts from knee; build to a 5rm

235

B. Russian KBS; 15 reps x5; rest 2 min

44, 53, 62, 62, 62

C1. Barbell front rack pin presses at parallel; 15 seconds x3; rest 1 min

Done

C2. Hip mini band around knees @2020; 20 reps x3; rest 2 min
* Do not go to full depth nor hit full extension, keep time under
tension the entire time

Done

+
For time:
100-80-60-40-20 speed steps (counting right foot only)
10-10-10-10-10 DB step ups 20" with 35#/hand

11:40

Felt my right trap pull a bit on the kbs, totally fine though.  The banded squats definitely lit my legs/glutes up.  Shins and right ankle are sore after the wod but it’s all fine.  Good to get a solid week in.  Thanks!

November 18, 2020

Daily score: 8

Workout:

#3
Handstand 1

Stretches

Wrist push ups series (all 4 types) on knees, 5x5

30s wall facing HS plus mobility with 5# bar, x5 completed

Rings -  Ring mobility + LARS

Ring plank with straps 60s x5

:15, :20, :22, :25, :25

Rings - Ring mobility + Reverse muscle up

False grip ring to chest hang, 60s x5

:31, :32, :24, :15, :15

+
3 min amrap:
10 knees to elbow
10 calories assault bike
rest 3 min
3 min amrap:
10 V-ups
10 calories row
rest 6 min
x2 times through both amraps

1) 1+10+4 cals bike / 2+4 knee to elbow

2) 2+3 v-ups / 2+7 v-ups

Happy with the HS progress.  Gonna stay on my knees for awhile with the push up series to build integrity there.  Both the LARs and Rev MU stuff are hard on my elbows, today particularly.  It must be the double jointed issue?  I ride the line of bad and good tension pain.  Wods were good, knee to elbow actually may be harder than ttb.  Thanks!

November 17, 2020

Daily score: 6 sore!

Workout:

#2
A1. Two arm KB front rack single leg wall sits 10# DB/hand; amsap
x3/side; rest 1 min

:30, :35, :35 (on each side)

A2. Single leg Barbell hip thrusts; 6-8x3; rest 1 min

35# bar x8 x3 

A3. Gliding hamstring curls; 20 reps x3; rest 2 min
https://www.youtube.com/watch?v=KlCOhWuPGBU

20 x3

B1. Barbell lateral step ups; 12 reps x3/side; rest 1 min

35# bar x12/side x3

B2. Goblet squats @4441; 5 reps x3; rest 1 min

Done 5x3

C. Reverse sled drags; 100 feet x4; rest 3 min (Same weight and try to
do them faster this week)

Sled plus 90

:47, :43, :48, :42

+
prowler sprint (heavy, but still allowing foot turnover)
15 seconds
rest 90 seconds
x5 sets

Sled plus 60

15” x5

Glutes were sore to start.  The single leg hip thrusts are harder for my leg hip.  It’s just not as stable or powerful as the right.  The right has zero problem balancing the bar and being quick.  The later step ups were real work, very hard the last couple reps, more so for the left leg.  Sled word felt great!  Thanks!

November 16, 2020

Daily score: 8

Workout:

#1
Foundation 1 - Front lever

60 reps of straddle hollow body x5:

25, 21, 22, 24, 21

Handstand 1

Stretches

SE3 push ups (on knees 5 per x5)

30s of prone overhead weighted bar raise + 5 wt’d passthroughs x5

Completed (5#’s on pvc)

Foundation 1 - Rope climb

Ground ring rows 15x5

8,9,7,8,8

+
A. Sandbag bear hug squat @3030; 6 reps x3; rest 2 min

60# x6 x3

B. Sandbag bear hug reverse lunge; 14 alt'ing reps x3; rest 2 min

60# x14 x3

+
7 min amrap:
10 cals ski erg
10 V-ups
5 ring push ups

4 rounds even

First, so sore the next day: glutes, traps, lats.  The straddle rocks just are awful for me, I feel like my butt is in the way, it’s near impossible to keep my low back on the ground.  And 20 some odd of them takes me 30-40 seconds.  The wrist push up series on the knees is super hard, I made it through but it was a challenge.  Super hard to come up with both hands and the same time sometimes.  The prone overhead with the bar was also hard but no trap cramps which was good.  Glad to complete it.  Steep ring rows are what they are, hoping to improve.  Wod was good.  Trying to loosen up to get out there again today :).  Thanks!

November 12, 2020

Daily score: 8

Workout:

#4
A. Clean grip RDLs; 8-10x4; rest 2 min

115x10

125x10

135x10

145x8

B1. Weighted hip extensions; 10-12x3; rest 1 min

35x12

40x12

45x12

B2. Barbell front rack pin presses at parallel; 15 seconds x3; rest 1 min

15” x3

B3. Unloaded single leg wall sit isometric (arms overhead on wall); 40
seconds x3/side; rest 2 min

40”/side x3

C1. Barbell rhythm squats; 25 reps x3; rest 1 min

135x25

145x25

145x25

C2. Laying single leg band hamstring curls; 25 reps x3/side; rest 1 min

25/side x3

C3. Prowler push; 50 feet x3; rest 2:30(heavier than last week)

Sled +60 x50’ x3

Felt good to move some heavier weight.  I’m sure I’ll be sore.  But in a good way.  Boy do I hate wall sits, I think it brings back memories from basketball practice.  I’m sure they are good for me.  Oh, and the pin presses at 90 are truly hard.  Also, a good struggle.  Prowler felt great today, was nice to have pretty good weather.  Thanks!

November 10, 2020

Daily score: 6 (post night shift, legs sore)

Workout:

#3
Handstand 1:

Stretches, SE1 x5 of the wrist push up series 

Supine flexion with bar 30s x5 plus mobility

Rings -  Ring mobility + LARS:

Mobility done

Ring plank with straps

:40, :45, :50, :45, :50

Rings - Ring mobility + Reverse muscle up

Mobility done

Bent arm FG ring hangs

:30, :30, :32, :20, :16

+
With a 3 min countdown clock:
Ski erg 350m
amrap distance hs walk in remaining time
rest 3 min
With a 3 min countdown clock:
Ski erg 350m
Amrap sets of 3 unbroken TTB in remaining time
rest 6 min
x2 (two sets of both)

1) 10 feet/4 sets

2) 12 feet/4 sets

Hardest workout I’ve done in awhile just because of how tired I was.  I got busy all day after working all night (I thought I got more rest at work but didn’t feel like it) and then right as the 3p tiredness hit was my window to workout.  I decided to press on.  Legs are definitely sore from yesterday, mostly glutes.  

Feeling great about moving forward with the HS progression.  The ring ones are improving but still super hard, mostly in the elbows.  But at least I’m improving.  WOD was fine but not my best coordination on the HS walking.  Thanks!

November 9, 2020

Daily score: 8

Workout: 

#2
* Increase time for A1 this week, increase weight for A2 this week.
A1. Two arm KB front rack wall sits 53#; amsap x3; rest 1 min

35’s

:50, :55, :60

A2. Barbell hip thrusts; 6-8x3; rest 1 min

155x8

165x8

175x6

A3. Stability ball hamstring curls; 15 reps x3; rest 1 min
* keep A3 as slow and controlled as possible on the eccentric.  And
before each lowering, elevate your hips as high as you can get them

Done x3

B1. Barbell in place lunges; 12 reps x3/side; rest 1 min

75x12x3

B2. Goblet squats @4441; 5 reps x3; rest 1 min

20# x5 x3

C. Reverse sled drags; 100 feet x4; rest 3 min (Same weight and try to
do them faster this week)

Sled plus 90#

1:42 (half with 135#)

:52

:51

:45

Well, same story here.  So much farm work!  But we are pretty much ready with a combo of temporary electric fencing and turning the side of the barn into a shelter since so many of the materials we need to complete the project are on back order.  Donkeys come home on Saturday!  So good to get in the gym today and looking like I’ll be back on track this week.

Wall sits are mostly about talking myself into enduring the burn.  And lunges were better this week on the right toe but that ankle/foot still requires a lot more care.  Squats had my legs shaky.  And it’s so crazy how the ground condition changes how much weight I can move on the sled.  It was freezing and frosty today and with the same weight as last week I just could barely move it and was getting stuck.  Love the work tho.  Feels good.  Thanks!

November 5, 2020

Daily score: 8

Workout:

#1
Foundation 1 - Front lever

1 min of straddle hollow body rocks x5 (plus mobility)

:40, :30, :33, :32, :31

Handstand 1

1 min of forearm headstand hold (plus mobility)

All 5 completed to 1 min!

Foundation 1 - Rope climb

15 ground ring rows, shoulders just off floor x5

8, 9, 8, 7, 7

+
12 min amrap:
50 foot overhead sandbag carry
30 sec accumulated hanging L hold
5 calorie arms only assault bike sprint

70# floppy sand bag

3 rounds

I struggle with the straddle hollow body rocks, they got better when I externally rotated my legs but as you can see in the video, it was more floppy than an ab exercise.  Super excited to have made it through my 5 forearm headstands.  It had gotten in my head and I wanted it done!  WOD was fine, getting the sand bag to overhead I’m sure would have been funny to watch.  But we’ve been doing tons of farmer carries around here so it was nothing new.  Thanks!

November 3, 2020

Daily score: 8

Workout:

#4
A. Clean grip RDLs; 8-10x3; rest 2 min

95x10

105x10

115x10

B1. Weighted hip extensions; 8-10x3; rest 1 min

20x10

26x10

35x10

B2. Barbell front rack pin presses at parallel; 15 seconds x3; rest 1 min

15x3

B3. Unloaded single leg wall sit isometric (arms overhead on wall); 30
seconds x3/side; rest 2 min

Done x3

C1. Barbell rhythm squats; 15 reps x3; rest 1 min

135, 145, 155

C2. Laying single leg band hamstring curls; 20 reps x3/side; rest 1 min

Done x3

C3. Prowler push; 50 feet x3; rest 3 min (heavy)

Sled +45 x50’ x3

Happy to get in the gym.  We had to use all the daylight yesterday to get the last posts in before the rain started today.  I was surprised how much weight o could managed on the hip extensions because back extensions are always so hard for me.  I think I could still do more.  The pin press was HARD at parallel!  Love it.  Prowler push was a joke in the gravel, I think because it was wet/muddy and without cleats I couldn’t get any traction.  Was better on the grass, challenging with even just the 45# d/t mud and wetness but I didn’t slip at all.  Thanks!