December 10, 2017

Daily score: 7

Workout:

A. Strict hspu; 4 reps on the min for 10 min (if you fail to achieve 4
reps, take a 2 min rest and jump back in where you left off.  if you
can't hit them twice in the 10 min move on)

I made it!  4 EMOM x 10

B1. Tall kneeling single arm landmind press; 10 reps x3/side; rest 1 min

65x10/side x 3

B2. Seated behind the neck press; 8-10x3; rest 1 min

60x10
65x8
60x9

B3. Psuedo planche push ups; 10 reps x3; rest 1 min

10x3

C1. Thumbs up band pull aparts 20 reps x2; rest 1 min

Done

C2. Thumbs down band pull aparts; 20 reps x2; rest 1 min

Done

C3. Ring tucked tick tocks; 5 slow controlled reps in both directions
x2; rest 1 min

Done

D1. False grip ring to chest isometric hold; amsap x4; rest 1 min

13,15,16,15

D2. Shoulder extension plank; 20 seconds x4; rest 1 min

Done

D. Tall kneeling KB halos; 3 slow controlled reps in both directions
with maximal core tension x5; rest as needed

3 each way x 5

E. Hanging straddle L hold; amsap x5; rest 90 sec

20,21,20,17,15

So excited to have nailed the strict hspu EMOM.  The last rep was pretty tough but not ridiculous.  Shoulders were pretty tired after, right more than left.  Landmine presses on the right were hard just d/t the fatigue. The video is my last set of planche push ups.  I like to think my first set I was able to do with my hands closer to hips but these really did get hard.  Kinda fun.  Band aparts are hard!  I had to do 10 and 10.  Much harder for me in the thumbs down position.  My hands just kept wanting to roll out to thumbs up.  I thought I had a video of my tick tocks but my buddy must have forgot to hit the record button.  They felt good though.  Ring to chest iso is always damn hard but especially after all the previous work.  Same for the straddle holds.  This was a long tough satisfying one. Thanks for believing I would make it! ;)

December 8, 2017

Daily score: 7

Workout:

Swim 200y easy and continuous
+
6 min backstroke tech work (kick on back, backstroke)
+
100y kick with fins
+
50y kick no fins
+
200y swim with paddles and buoy bw legs
+
200y swim for time

4:12

+
Cool down 20 min

This was a good workout, enjoyed the variety.  Amazing the power kicking with just the fins.  I think I definitely kicked harder/better on the 50 without fins after.  I didn’t have access to any paddles but I will order some.  I love the swimming with a buoy, it’s like it’s more natural for me to drag my legs and I get less out of breath.  Did my PT in the hot tub.  Thanks!

December 7, 2017

Daily score: 7

Workout:


A. Split stance two arm KB RDLs; 8-10x2/side; rest 1 min bw sides

35# kbs x 10/side x 2

B. Weighted hip extensions; 10 reps x4; rest 1 min

20,25,25,25#

C. Lateral box step ups; 10 reps x4/side; rest 1 min bw sides (try to
lower as slowly and controlled as possible per side... keep the box
small enough to maintain safety)

10/side x 4 (first 3 sets on 24”, last set on 20”)

D. Standing single leg calf extensions; 10 reps x4/side; rest 30 sec

10/side x 4

+
21-15-9
TTB
Assault bike cals

5:45 (first 21 TTB in :59)

+
E. Side plank overarch; 10 reps x4/side; rest 1 min bw sides

10/side x 4

Hip extensions definitely made my low back feel ‘pumped’.  Lateral step ups were fun (it just feels so good to work my legs) and challenging.  I took the video to show a right vs. left comparison.  Balance and control are definitely better on the left.  Watching the videos I realize I wasn’t going as slow as I thought I was :/.  Next time.  WOD felt amazing.  Just good to have some intensity like that back.  And- I did 21 TTB in :59!  That has to be an improvement.  I did 13/6/2, then 6/4/2/2/1, and 6/3.  I wish I had biked harder but I know at the time it hurt.  Thanks!

December 6, 2017

Daily score: 7

Workout:

A. Box squat; 3, 3, 2, 2, 1, 1; rest 90 seconds

125,135,135,140,140,150

B. Weighted bar dip eccentrics; 4-5x3; rest 2 min (pause1 sec at the
bottom of each rep)

25x5
30x5
35x5

C1. Bent knee hollow body hold; 60 seconds x3; rest 30 sec

Done

C2. Side body arch hold; 30 seconds x3; rest 30 sec

Done 

C3. DB side bends; 12-15x3; rest 30 sec

50x15/side x 3

C4. Snatch grip RDL; 8-10x3; rest 30 sec

85x10
95x10
115x10

C5. Seated single leg band hamstring curls; 20 reps x3/side; rest as needed

20/side x 3

+
Airdyne 30 seconds for max calories
rest 3 min
x2

11,12

+
10 min max calories arms only assault bike

42

I did this workout at a friend’s gym.  The coach there thought my knees were coming in on the squats  so I took some video.  For some reason I was struggling with balance on the box squats today too.  Dips felt good.  30 seconds on the bike is more than enough to blow up my quads.  The 10 mins just arms was surprisingly challenging too.  Thanks!

December 5, 2017

Daily score: 8

Workout:

1000y swim with fins for time



17:37

+
cool down/mobility work 20 min

Done

This went well, I feel so good AFTER I swim every time.  I did have to stop and catch my breath a lot and found I kept forgetting to really kick.  I do that without the fins sometimes too.  But when I do focus on the kicking I get so much more out of breath.  It's a work in progress.  The ankle had a slight set back d/t some shenanigans over the weekend.  We had our work Christmas party and somehow the night lead to 80's dance night at a venue downtown that has a 'springy' floor.  The combo of my shoes and my lack of dancing grace lead to some increased swelling and soreness over the last few days.  I ran it by a doc at work and he said he doubted the bone itself would move at this point and it was probably just swelling and I should lay off the dancing.  Also, I completed my third bodpod body fat test for the year today, here's the summary:

April 2017:
151.7#
24.5 bf% (37.1#)
75.5% lean (114.6#)
1409 kcal/day

July:
149.9#
22.4 bf% (33.7#)
77.6% lean (116.2#)
1423 kcal/day

December:
139.0#
19.2 bf% (26.7#)
80.8% lean (112.3#)
1362 kcal/day

So...I lost 12.7#'s, 5.3%bf, and 10.4#'s of body fat.  Also lost 2.3# of muscle but I like to think that is my right calf :).  Thanks for all the help with this.  I feel really good right here and just want to maintain it.  It is super satisfying to reach a goal.  Thanks Max!

December 3, 2017

Daily score: 6 (lazy, tired)

Workout:

A. Strict hspu - film attempt, if attainable amrap unbroken

10!!! (Big PR)

B. Seated Z press; 8-10x4; rest 90 seconds

65x10
70x10
70x8
60x8

B1. Incline bench press; 8-10x5; rest 1 min

30x10
35x10
40x6
30x10
30x10

B2. Bent over supinated grip barbell rows; 8-10x5; rest 1 min

85x10
95x10
95x8x3

C. False grip ring to chest isometric hold; amsap x4; rest 2 min

22,20,20,16

D. Tall kneeling KB halos; 3 slow controlled reps in both directions
with maximal core tension x5; rest as needed

Done

E. Hanging straddle L hold; amsap x4; rest 2 min

33,25,25,22

So excited that I had those strict hspu’s in me.  Last time I tried strict I could barely do 1.  I really feel the Ring to chest in the elbows, not in a bad way, just lots of tension.  Everything else was hard but good.  Fun workout.  I haven’t had the gym to myself for awhile and it was nice.  Thanks!

December 1, 2017

Daily score:  7 (glutes and hami’s sore)

Workout:


25y swim for time

:20

rest as needed

50y kick with board for time

1:43

rest as needed


300y swim for time

6:25

+
Cool down 20 min

Done


This was short and sweet.  I am still no good at pacing and was basically out of breath the whole 300y.  It’s hard to not go ‘all out’ and then I am gasping at each turn around.  I should probably learn to do a flip turn but then where would I ‘gasp’?  Thanks.