September 9, 2016

Daily score: 8

Workout:

Class, Hatch squats (they only programmed back squats today, skipped the front d/t Nancy wod)

Back squats:
98x10
108x10
113x8
123x8

+
Nancy:
5 rounds
Run 400m
15 OHS at 65#

16:31

I felt great today...only mildly stressed when I heard we were doing Nancy, which is good for me!  I haven't done that workout in a long time.  And I remember doing it in the old small CFHV when I could barely OHS and 65# was heavy...I remember Keith yelling at me not to drop the bar and dropping it anyway no matter how hard I tried not to, lol.  Pretty sure my OHS form has improved drastically since.  Funny, because now it's the running that sucks  Back squats were heavy as usually but back felt solid.  The exciting thing was I did all the OHS unbroken in Nancy!  And they did not feel heavy, just a little pinching in the right shoulder.  I didn't run fast, but I don't ever run fast so just happy I ran the whole thing and got right back quickly to the bar.  Time cap was 17 minutes, felt good to finish.  Thanks!

September 8, 2016

Daily score: 7

Workout:

30 mins swimming

I swam 18-20 laps, combo of kick board, freestyle, breast stroke, and back stroke

mobility

Done

I didn't realize how tight my shoulders were until I was swimming, it really helped loosen them up, especially the right side.  All good.  Thanks!

September 6, 2016

Daily score: 8

Workout:

Hatch

Back squats:
108x8
113x8
133x6
138x6


Front squats:
88x5
103x5
108x5
118x5


+
21-15-9
Row calories
Over the rower burpees
(7 min time cap)

6:58


Squats were challenging but I felt solid today.  Wod was basically quick cardio and felt good too.  No pain with the hami doing burpees so that is good.  Thanks!

September 5, 2016

Daily score: 7

Workout:

A. Hollow body position strict pull ups; accumulate 40 reps not for time

40

B. Shoulder stand on parallete tech work 10-15 min (aim to accumulate
as much time as possible in perfect positions)

Just did shoulder stand on ground 

C. Externally rotated parallete inside-out slide reps; 5 reps x5; rest
90 seconds (https://www.instagram.com/p/BJlQ-GVh6K4/?taken-by=theskillwod)


5x5

D. False grip ring to chest hold; amsap x5; rest 90 seconds


15,22,19,17,18

E. False grip hang; 20 seconsd x5; rest 90 seconds


20x5

F1. Leverage assisted ring plank hold; 30 seconds x5; rest 30 sec

30x5

F2. 45 degree externally rotated parallete support hold; 30 seconds
x5; rest 90 secodns


30x5

G1. Side plank overarch; 10 reps x5; rest 1 min


10x5

G2. Negative vertical body levers; 3 slow controlled reps x5; 
rest 1 min

3x5

Pull ups- working on not arching back at all in between reps at bottom, this meant breaking into sets of only 2.  I worked on the shoulder stand I learned in that yoga inversion class I took because on the parallettes I wasn't getting close to anything we talked about.  Hope that was okay...
The in and out slide was cool, felt some muscles on my side ribs working hard.  False grip stuff is getting better, wrists are getting more tough.  Everything else went well.  Thanks!

September 3, 2016

Daily score: 6

Workout:

A. Squat clean; 1.1.1.1.1x5; rest 15 sec/rest 2 min (85%+ 1rm for all)







123 x 5 x 5

B1. unloaded crossover step ups; 5 SLOW controlled reps x4/side; rest 1 min

5/side x 4

B2. Single leg staggered stance RDL; 8-10x4; rest 1 min (this should
allow you to load heavier since your other foot is planet and won't
need to balance as much)

53# x 10
53x10
53x8
53x8

C1. Tuck ups; 20 reps x5; rest 1 min

20x5

C2. Circling back extensions; 10 reps x5; rest 2 min (5 in both directions)

10x5

+
Row 10 secodns @90%
Row 10 seconds @95%
Row 10 seconds @100%
rest 30 seconds
x4
rest 3 min
x4

Done

 

Still just feeling low energy today and like my back muscle were just tired.  I put the video in...not sure you can tell but by the 4th, 5th rep each set on the cleans I was struggling to keep tension in the bottom even with the belt.  Nothing is hurt just having a hard time keeping tension past a few reps.  I stayed at the same weight because it just felt heavy today.  I wonder sometimes too...I was kinda tired and lazy today but wanted to work out...I look forward to my workouts...but it is rare for me to feel pumped or super energetic or be intense...ever, lol.  I watch some people workout and they seem so...aggressive...and I just can't imagine digging up that much intensity, looks exhausting.  I know it's not about comparing to anyone...but I wonder if this is just who I am or if I am doing something wrong...like if I ate or slept better or who knows what I would have some fountain of more intense energy.  Just musings.  In the meantime, I will continue plucking along with my usual calm satisfying consistency :).   Crossover steps felt good.  RDLs were easier to do weight this way.  The left side was the limiting side, I kept kinda twisting my pelvis on that side, just felt less stable so I stayed at 53.  Right side felt solid and could have done more weight.  Tuck ups were good.  Back extensions smoked my back muscles.  Rowing was painful...mostly just felt never ending :).   Thanks!

 

September 2, 2016

Daily score: 6 (tired)

Workout:

Hatch

Back squats:
98x10
113x8
123x8
133x8

Front:
88x5
93x5
103x5
103x5


This went well but back and hips are just so fatigued.  I skipped the wod and just rode the AD bike to cool down and rolled out.  Thanks!

Sept 1, 2016

Daily score: 8

Workout:

A. Snatch; 10 singles @75% 1rm, 6 singles to build to a max above 75%;
rest as needed bw sets

10 at 83
Then: 93,98,103,108,113,118 miss

B. False grip ring to chest hold; amsap x5; rest 90 seconds

19,20,17,17,19

C. False grip hang; 20 seconsd x5; rest 90 seconds

20x5

D1. Leverage assisted ring plank hold; 30 seconds x5; rest 30 sec

30x5

D2. 45 degree externally rotated parallete support hold; 30 seconds
x5; rest 90 secodns

30x5

E1. Side plank overarch; 10 reps x5; rest 1 min

10x5

E2. Negative vertical body levers; 3 slow controlled reps x5; rest 1 min

3x5

Snatching was fun.  Got a lot of coaching, working on getting full extension and pulling under.  The fail at 118 I kinda felt my elbows give out :/.  Everything else went well.  Lots of shaking during the parallete holds.  Core and forearms and shoulders were shot by the end of this one.  Thanks!