Daily score: 9
Workout:
A. Barbell hip thrusts; 5x5; rest 2 min
155, 165, 175, 185, 195
B. Single leg hip thrusts; 12-15x3; rest 1 min bw sides
15/side x 3
C. Snatch grip RDLs; 6-8x3; rest 90 seconds
100x8
110x8
120x8
D. Sandbag over shoulder; 10 AFAP x4; rest 90 seconds
70#
:47, :45, :43, :42
E. Sandbag step overs; 20 reps AFAP x2; rest 3 min
70#
1:46
1:34
+
21-15-9
assault bike cals
bar facing burpees
6:30
+
mobility work 20-30 min
Done
I did not mountain bike or do anything outside yesterday because I was basically ill with terrible seasonal allergies. Something in the air that was not good for me. However, I did nap and do some mobility and played around with handstands. My body felt amazing today. Rested and no stiffness or soreness. So I think a couple days of rest was a good thing. This workout felt great. I think I finally broke through on barbell hip thrusts to moving some heavier weight. I kept thinking I'd add weight and it would be too heavy for the 5th rep but it wasn't. I tried the single leg ones with the barbell but it was too much so I did them all unloaded. Sand bag work was fun. Those box step overs are tough. I did them unbroken, just switched the bag to the other shoulder on the 10th rep. WOD was fun. Quality mobility time too. Thanks!
Monday, May 21, 2018
Friday, May 18, 2018
May 18, 2018
Daily score: 7 (still some soreness but better)
Workout:
Gymnasitcs drills from coach session you had on 16th:
3 rounds, resting in between:
3 toe spot muscle ups with pause in each position
3 strict ring pull ups to as low as possible, working the negative
10 banded straight arm lat pull downs in a hollow body
2 strict negative muscle ups
+
10 rounds for time:
5 CTB pull ups
5 kipping hspu
5 TTB
5 burpee box jumps 20"
18:53
+
mobility work 20-30 min
Done
Gymnastics drills went well. WOD went better than I thought it would, I didn't slow down too much. The CTB are the most difficult for me and broke down to quick singles/doubles. HSPU's were easy the whole way through. I did all the TTB unbroken and tore my right hand on the last rep! Not too terrible though. It was a fun one. Thanks!
Workout:
Gymnasitcs drills from coach session you had on 16th:
3 rounds, resting in between:
3 toe spot muscle ups with pause in each position
3 strict ring pull ups to as low as possible, working the negative
10 banded straight arm lat pull downs in a hollow body
2 strict negative muscle ups
+
10 rounds for time:
5 CTB pull ups
5 kipping hspu
5 TTB
5 burpee box jumps 20"
18:53
+
mobility work 20-30 min
Done
Gymnastics drills went well. WOD went better than I thought it would, I didn't slow down too much. The CTB are the most difficult for me and broke down to quick singles/doubles. HSPU's were easy the whole way through. I did all the TTB unbroken and tore my right hand on the last rep! Not too terrible though. It was a fun one. Thanks!
May 17, 2018
Daily score: 6 (still sore in the legs, lats a bit sore)
Workout:
15 min amrap @130-150bpm heart rate
Row 15 calories
12 wall balls
3 deadlift @75% 1rm
rest 5 min
DL 205
4 rounds + 15 + 12
15 min amrap @130-150bpm heart rate
Row 15 calories
9 power snatch 55#
3 front squat @75% 1rm
rest 5 min
FS 130
3 rounds + 15
15 min amrap @130-150bpm heart rate
Row 15 calories
9 thrusters 65#
3 power clean @82% 1rm
rest 5 min
Clean 120
3 rounds + 15 + 6
15 min amrap @130-150bpm heart rate
Row 15 calories
9 power snatch 55#
3 back squat @75% 1rm
Back squat 145
3 rounds + 15 + 7
+
mobility work 20-30 min
Done
This felt like 'lazy crossfit', taking it easy in order to keep my heart rate below 150. Just a very different pace and attitude. Interesting. The thrusters upped my heart rate more than anything else and the back squat felt like the heaviest lift. My heart rate would go up after I got off the rower and seemed to drop with the heavy lifting. Took time but didn't seem like it was that taxing. Mobility was super good and necessary today. I had a massage yesterday and may be a little sore from that. Thanks!
Workout:
15 min amrap @130-150bpm heart rate
Row 15 calories
12 wall balls
3 deadlift @75% 1rm
rest 5 min
DL 205
4 rounds + 15 + 12
15 min amrap @130-150bpm heart rate
Row 15 calories
9 power snatch 55#
3 front squat @75% 1rm
rest 5 min
FS 130
3 rounds + 15
15 min amrap @130-150bpm heart rate
Row 15 calories
9 thrusters 65#
3 power clean @82% 1rm
rest 5 min
Clean 120
3 rounds + 15 + 6
15 min amrap @130-150bpm heart rate
Row 15 calories
9 power snatch 55#
3 back squat @75% 1rm
Back squat 145
3 rounds + 15 + 7
+
mobility work 20-30 min
Done
This felt like 'lazy crossfit', taking it easy in order to keep my heart rate below 150. Just a very different pace and attitude. Interesting. The thrusters upped my heart rate more than anything else and the back squat felt like the heaviest lift. My heart rate would go up after I got off the rower and seemed to drop with the heavy lifting. Took time but didn't seem like it was that taxing. Mobility was super good and necessary today. I had a massage yesterday and may be a little sore from that. Thanks!
Thursday, May 17, 2018
May 16, 2018
Daily score: 6 (legs so sore)
Workout:
Training with gymnastics coach
Glutes, adductors and quads are so so sore from Monday’s workout. Time with Elaine was very productive and my hands held up just fine this time. This is what we covered:
Handstands:
-keep working on holds. Practice being tighter and using hands/fingers to control balance. Kick up with the leading leg already very tight and pointed.
Strict muscle ups:
-work negatives
-continue working toe spot drill
-do ring strict pull ups to as low as possible
-stay tight/keep rings close
Killing muscle up:
-keep and tight hollow body throughout, NO ‘hip pop’
-pull earlier than I was
-never stop pushing down on the rings through the transition
-work kip swings with a pull to the hip pulling earlier than I had been
-work hollow body banded lat pull downs (she used rings attached to bands)
Butterfly:
-worked on timing
-learning to pull through and contact under the bar more for CTB
-recommended working just CTB butterfly because then chin over will be easy
She did think I showed a lot of improvement which was surprising to me because I feel like it’s slow. The CTB butterfly are the most frustrating for me but I guess I just have to keep trying and hope it starts to click. Not as sore after this session as I was last time. Last time we did more straight arm pull downs kipping on the bar while working on bar mu’s. We didn’t have time for that this round. Lot’s to work on! Excited to even get to be learning this stuff!
Workout:
Training with gymnastics coach
Glutes, adductors and quads are so so sore from Monday’s workout. Time with Elaine was very productive and my hands held up just fine this time. This is what we covered:
Handstands:
-keep working on holds. Practice being tighter and using hands/fingers to control balance. Kick up with the leading leg already very tight and pointed.
Strict muscle ups:
-work negatives
-continue working toe spot drill
-do ring strict pull ups to as low as possible
-stay tight/keep rings close
Killing muscle up:
-keep and tight hollow body throughout, NO ‘hip pop’
-pull earlier than I was
-never stop pushing down on the rings through the transition
-work kip swings with a pull to the hip pulling earlier than I had been
-work hollow body banded lat pull downs (she used rings attached to bands)
Butterfly:
-worked on timing
-learning to pull through and contact under the bar more for CTB
-recommended working just CTB butterfly because then chin over will be easy
She did think I showed a lot of improvement which was surprising to me because I feel like it’s slow. The CTB butterfly are the most frustrating for me but I guess I just have to keep trying and hope it starts to click. Not as sore after this session as I was last time. Last time we did more straight arm pull downs kipping on the bar while working on bar mu’s. We didn’t have time for that this round. Lot’s to work on! Excited to even get to be learning this stuff!
Monday, May 14, 2018
May 14, 2018
Daily score: 6 (arms so sore)
Workout:
A. Back squat; build to a moderate effort set of 5
155
B. Rear foot elevated split squats; 8-10x3/side; rest 90 seconds
15’s x 10
20’s x 10
25’s x 8
C. Front foot elevated splti squats; 8-10x3/side; rest 90 sec
15’s x 10
20’s x 10
25’s x 10
+
4 rounds for time (the goal of the session is to make each subsequent
round faster than the last):
Row 20 calories
50 foot front rack walking lunge 75#
6 sandbag over shoudler
12:58
70# sand bag
3:24, 3:14, 3:17, 3:00
My arms haven’t been this sore in a long time. Usually I barely notice upper body soreness. Could be the paddle boarding as well as the workouts. Not a problem, just reporting. Other than that I felt great today! Easy day at work, sun shining, got to do this workout with a friend outside, and then grilled myself an amazing steak for dinner. No complaints. The 155x5 back squat was probably into the ‘heavy’ category, 145 was more ‘moderate’. Overdid the caffeine today and was having heartburn while squatting. Lesson learned. I need to cut back again. I just love the way it makes me feel! I swear I enjoy the perfect level of caffeine better than the effects of alcohol (which, thankfully, I experience with much less frequency). Split squats were harder with the rear foot elevated. Front foot elevated just felt a little awkward having not done them before. I definitely felt some leg fatigue on the first round of lunges in the wod from the squats. Will be dancing at a concert tomorrow night and feeling it for sure! WOD was fun. Very hot outside, added a challenge. Hardest part was lunging. Fun to have a competitor. Almost beat him. Thanks!
Workout:
A. Back squat; build to a moderate effort set of 5
155
B. Rear foot elevated split squats; 8-10x3/side; rest 90 seconds
15’s x 10
20’s x 10
25’s x 8
C. Front foot elevated splti squats; 8-10x3/side; rest 90 sec
15’s x 10
20’s x 10
25’s x 10
+
4 rounds for time (the goal of the session is to make each subsequent
round faster than the last):
Row 20 calories
50 foot front rack walking lunge 75#
6 sandbag over shoudler
12:58
70# sand bag
3:24, 3:14, 3:17, 3:00
My arms haven’t been this sore in a long time. Usually I barely notice upper body soreness. Could be the paddle boarding as well as the workouts. Not a problem, just reporting. Other than that I felt great today! Easy day at work, sun shining, got to do this workout with a friend outside, and then grilled myself an amazing steak for dinner. No complaints. The 155x5 back squat was probably into the ‘heavy’ category, 145 was more ‘moderate’. Overdid the caffeine today and was having heartburn while squatting. Lesson learned. I need to cut back again. I just love the way it makes me feel! I swear I enjoy the perfect level of caffeine better than the effects of alcohol (which, thankfully, I experience with much less frequency). Split squats were harder with the rear foot elevated. Front foot elevated just felt a little awkward having not done them before. I definitely felt some leg fatigue on the first round of lunges in the wod from the squats. Will be dancing at a concert tomorrow night and feeling it for sure! WOD was fun. Very hot outside, added a challenge. Hardest part was lunging. Fun to have a competitor. Almost beat him. Thanks!
Sunday, May 13, 2018
May 13, 2018
Daily score: 7 (sore upper body)
Workout:
Outdoor day
2.5 hours mountain biking. Sandy Ridge 4 mile climb in :39. Followed by an hour of stand up paddle boarding in the evening.
So unusual to be sore in my arms but I guess yesterday did the trick. Mostly anterior shoulders, but a little of everything upper body. Road alone today and really enjoyed it. Meditative, calming. I feel like I road better too, maybe got into ‘flow’ a bit more on my own without stopping much. Making the climb in under :40 is a good start to the season too. The beginning of last summer it took about :45. Paddle boarding was awesome. Again, alone and enjoyed it. The river was freezing and I took a plunge so I think that counts for cryotherapy as well! Thanks!
Workout:
Outdoor day
2.5 hours mountain biking. Sandy Ridge 4 mile climb in :39. Followed by an hour of stand up paddle boarding in the evening.
So unusual to be sore in my arms but I guess yesterday did the trick. Mostly anterior shoulders, but a little of everything upper body. Road alone today and really enjoyed it. Meditative, calming. I feel like I road better too, maybe got into ‘flow’ a bit more on my own without stopping much. Making the climb in under :40 is a good start to the season too. The beginning of last summer it took about :45. Paddle boarding was awesome. Again, alone and enjoyed it. The river was freezing and I took a plunge so I think that counts for cryotherapy as well! Thanks!
Saturday, May 12, 2018
May 12, 2018
Daily score: 7
Workout:
A. Muscle up skills and drills 15 min
Done
B. Butterfly CTB tech work 10 min
30 reps
C. Face up chinese plank with straight arm lat pull down with bands;
10 reps x3; rest 90 seconds
10x3
D. Strict hspu wall facing; amrap unbroken x3; rest 2 min
7,4,3
E. Strict ring dips; amrap unbroken x3; rest 90 seconds
10,6,5
F. Side plank overarch; 10 reps x3/sdie; rest 30 sec
10/side x 3
+
4 rounds for time:
10 S2O 95#
10 toes to bar
10 bar facing burpees
9:34
+
mobility work 20-30 min
Done
I did some toe spot muscle ups, some with the harness, some eccentric, and then the 2 ‘strict’, and the one kipping (just to be sure I still could). Strangely the kipping mu didn’t feel (or look) much better than the strict. I know I need to be tighter and keep the rings closer and so many other things, but this is my best efforts at all of that for now. Do those count as strict? I had to try. Chest to bar was better than last week. I did the first 3 rounds of the S2O in the wod unbroken. TTB I never did more than 5 at a time. Thanks!
Workout:
A. Muscle up skills and drills 15 min
Done
B. Butterfly CTB tech work 10 min
30 reps
C. Face up chinese plank with straight arm lat pull down with bands;
10 reps x3; rest 90 seconds
10x3
D. Strict hspu wall facing; amrap unbroken x3; rest 2 min
7,4,3
E. Strict ring dips; amrap unbroken x3; rest 90 seconds
10,6,5
F. Side plank overarch; 10 reps x3/sdie; rest 30 sec
10/side x 3
+
4 rounds for time:
10 S2O 95#
10 toes to bar
10 bar facing burpees
9:34
+
mobility work 20-30 min
Done
I did some toe spot muscle ups, some with the harness, some eccentric, and then the 2 ‘strict’, and the one kipping (just to be sure I still could). Strangely the kipping mu didn’t feel (or look) much better than the strict. I know I need to be tighter and keep the rings closer and so many other things, but this is my best efforts at all of that for now. Do those count as strict? I had to try. Chest to bar was better than last week. I did the first 3 rounds of the S2O in the wod unbroken. TTB I never did more than 5 at a time. Thanks!
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