October 11, 2016

Daily score: 8

Workout:

Class

Hatch squats

BS:
108x5
113x5
123x5
133x5

FS:
88x5
93x5
93x5
93x5

+
10 minute amrap:
10 alternating DB snatches 35#
30 du's

6 rounds + 10 + 10

Squats felt good today...I do slow down a bit when it gets heavy in the middle on the way up which is better than getting stuck in the bottom like I used to.  Fix one thing and find another.  The wod was all about the du's for me as usual.  The DB snatches were easy but alternating took some time.  I am breathing now on the du's but still exerting way too much energy...and my feet were cramping after.  Lots of room for improvement.  Thanks!

October 10, 2016

Daily score: 7 (sore hami's)

Workout:

A. Hollow body position strict weighted pull ups 5#; accumulate 30
reps not for time

30 with 5#

B. Shoulder stand on parallete tech work 10-15 min

Worked on tucked and some shoulder stand on the ground

C. Seated arnold press; 10-12x3; rest 2 min

20#x12

25x10

20x10

D. False grip ring rows; amrap unbroken x3; rest 90 seconds

13,12,10

E. Passive rope hangs; amsap x4; rest 90 sec (switch the top hand
every set.  low hand at the elbow of the top hand)

19 right, 23 left, 21 right, 19 left

F1. Planche leans; 20 seconds x3; rest 40 sec (aggressive protraction,
maintain posterior pelvic tilt)
F2. Parallete slide in-outs; 5 reps x3; rest 30 sec
F3. Hollow body hold; 30 seconds x3; rest 2 min

Done x 3

This was a good workout.  Shoulders were smoked by the end.  Nothing specific really to add.  Thanks!

October 9, 2016

Daily score: 8

Workout:

A1. Snatch pulls; 1.1.1x3; rest 10 sec/rest 30 sec (@110% 1rm snatch)


All at 128

A2. Russian KBS; 10 reps AFAP x3; rest 2 min (explosive and ensure you
get glute activation)


53x10
70x10x2

B. Lateral DB step ups to low bench; 8-10x3/side; rest 1 min bw sides


25# each hand x10 per leg x3

C. Weighted back extensions; 10-12x3; rest 1 min


5#x13
5x10x2

D. Single leg split stance RDL; 8-10x2; rest 1 min bw sides


33x10
43x10

+
Row 100m @70%
row 100m @80%
row 100m @85%
row 100m @90%
Row 100m @100% effort
rest 3 min
x6

1:56
1:51
1:50
1:48
1:50
1:48


This was a great workout today.  I decided to go into the gym for open gym rather than workout at home in order to be more focused.  It worked.  Not much to say on A or B.  Back muscles definitely lit up on C.  RDLs are still really challenging for me to do without twisting or rounding my back...mostly the left leg, knees tend to collapse in and back wants to twist.  Right leg is pretty solid.  I think left is still all inflamed or weak from that hami-glute injury awhile back...just feels weak there.  I was dreading rowing 6 500m's but pulled it together and put in some good work.  Always surprised on these that I can nearly row my 500m pr with this effort scheme, pretty cool.  Thanks!

October 7, 2016

Daily score: 6 still sore

Workout:

Class, hatch squats

BS:
113x4
123x4
133x4
138x4

FS:
88x5
93x5
103x5
103x5

+
10 min amrap:
5 CTB pull ups
3 power snatch 65
30 du
10 CTB
6 pwr snatch
60 du
15 CTB
9 pwr snatch
90 du
And so on

I made it to 40 of the 90 DU's

I warmed up for nearly 30 minutes prior to class both legs and shoulders and that helped a ton.  Squats felt good.  Amrap nearly killed me.  It had a mod for bar mu's which I have done a handful of in the past but was not even close today...in fact CTB were tough.  They started off fine, the first 5 unbroken.  But then I did the 30 du's unbroken and was smoked for the rest of the wod.  I was doing singles on the CTB.  DU's derail me...I think it's still the breathing and I tense up.  Snatch was no prob.  I was doing sets of 10 on the DU's after the furst set of 30.  Frustrated at my poor bar work...I know I don't do a lot of kipping and work on strength more, but then I'm always mad at myself that I can't crank out reps in a wod...or do a bar mu.  I know I have been out for a few weeks and everything was stiff and sore but emotionally I felt like I was just getting worse not better lol.  Just tell me I am making progress or at least not losing ground!  I'm not that old yet!  Wondering how to motivate myself to do more mobility...or maybe FRC stuff is more useful for me...just thinking this after being so sore and reflecting on how little time I spend rehabbing/maintainining my sore spots, etc.  Maybe some routine I could do on a daily basis...something for my hips and shoulders.  I know my right shoulder does not track well like my left.  It is way better after a good massage or chiro visit and I am sure there are things I could do to help it on my own...just thinking...thanks!

October 6, 2016

Daily score: 5 so sore

Workout:

A. Squat snatch x1/hang squat snatch x1/OHS x3; rest 1 min x7 sets
(light/moderate load)

63, 68, 73, 78, 78, 78, 78

B. False grip weighted (5-10# weighted vest) ring to chest hold; amsap
x4; rest 90 seconds


20, 20, 17, 13 (all with 5#)

C. False grip ring rows; 10 reps x4; rest 2 min


10 x 4

D. Shoulder extension plank hold; 20 seconds x4; rest 1:40


20 x 4

E1. Leverage assisted ring plank hold with small circles; 5 slow
controlled circles in both directions x3; rest 30 sec


x 3

E2. Externally rotated parallete slide in-outs; 5 reps x3; rest 30 sec
-  https://www.instagram.com/p/BJlQ-GVh6K4/?taken-by=theskillwod


5 x 3

E3. Hollow body holds; 30 seconds x3; rest 30 sec

30 x 3

So ridiculously sore.  Snatching felt stiff and wobbly, mostly the OHS.  Everything else went well.  Took an epsom salt bath and went to bed early.  Thanks!

October 4, 2016

Daily score: 7 (still tired and confused from time change)

Workout:

Class- hatch squats

BS:
113x5
133x5
138x2
148x3
173x1

FS:
93x5
108x4
118x4
123x4

+
10 min amrap of Cindy
7 rounds + 5+10+2

I have to admit I was scared to squat after having that last back pain episode :/.  So I was super conscientious about keeping my core/back tight.  I think it went well.  The rep at 173 was a struggle as was the last set of front squats.  Cindy went fine, did all butterfly and went slow and controlled on the squats making sure I didn't bounce at all.  Here's hoping I am not too sore to move tomorrow! Thanks!

October 3, 2016

Daily score: 8

Workout:

Airdyne 15 min @easy pace

 Around 120 cals

Row 15 min @easy pace

 3300 m

+
mobility work 30-45 min

done

Other than being jet lagged feeling good and great to be back moving in the gym.  Thanks!