Daily score: 8
Workout:
Outdoor day
Mountain biking 2 hours
1.5 hour climb
This felt great, I could have even pushed the pace a bit more. I usually struggle more toward the top of this climb but felt great today. I really needed the laid back recovery day I had the day before. Thanks!
Monday, March 25, 2019
Friday, March 22, 2019
March 22, 2019
Daily score: 7 (sore glutes)
Workout:
PM
19.5
162 reps (through the 21's)
15/10/8 th and doubles on the ctb
13/8/6 th and doubles until 21 then singles
10/6/5 th and 2 doubles then singles ctb
PM
Swim 15 min easy (no warm up, just jump in and continuously swim)
done
+
Max distance underwater dolphin kick
x5
rest as needed
(*ensure you have a partner or lifeguard on duty and go to about
8-9/10 discomfort. not true max effort)
3/5 the whole length
+
Sprint 25 @100% effort
rest 45 sec
Sprint 25 @100% effort
rest 45 sec
Kick 25 @100% effort
rest 45 sec
Kick 25@100% effort
rest 2 min
x5 sets
Done x5
I was anxious about the Open workout from the second I read what it was. Like everyone else, I'm sure. I have a poor history with CTB. I got all this done today since I was off work and wanted it off my mind. Super proud as it turns out at how far I got. I was trying not to get to 'blown' on the thrusters and to use mostly legs/hip pop to save my arms. I executed that well. And then it was all about picking a pace on the ctb that kept me going but didn't get to failure. It hurt. Didn't tear my hands which was nice. Once again, motivated to be better at ctb. Swimming after felt great. That was a good hour in the pool, all good, feeling more and more comfortable. Thanks!
Workout:
PM
19.5
162 reps (through the 21's)
15/10/8 th and doubles on the ctb
13/8/6 th and doubles until 21 then singles
10/6/5 th and 2 doubles then singles ctb
PM
Swim 15 min easy (no warm up, just jump in and continuously swim)
done
+
Max distance underwater dolphin kick
x5
rest as needed
(*ensure you have a partner or lifeguard on duty and go to about
8-9/10 discomfort. not true max effort)
3/5 the whole length
+
Sprint 25 @100% effort
rest 45 sec
Sprint 25 @100% effort
rest 45 sec
Kick 25 @100% effort
rest 45 sec
Kick 25@100% effort
rest 2 min
x5 sets
Done x5
I was anxious about the Open workout from the second I read what it was. Like everyone else, I'm sure. I have a poor history with CTB. I got all this done today since I was off work and wanted it off my mind. Super proud as it turns out at how far I got. I was trying not to get to 'blown' on the thrusters and to use mostly legs/hip pop to save my arms. I executed that well. And then it was all about picking a pace on the ctb that kept me going but didn't get to failure. It hurt. Didn't tear my hands which was nice. Once again, motivated to be better at ctb. Swimming after felt great. That was a good hour in the pool, all good, feeling more and more comfortable. Thanks!
March 21, 2019
Daily score: 7
Workout:
A. Single leg RDL; 8-10x3; rest 1 min bw sides
30# in one hand x10
35 x10
40 x10
B. Two arm KB OH walking lunges; 50 feet x4; rest 90 seconds
26# kbs x50 x4
C. barbell step ups; 20 alt'ing reps x3; rest 90 seconds
65# barbell x20 x3
D. Side to side cossack squats; 10 alt'ing reps x3; rest 1 min
10 x3
E. Pistols; 10 alt'ing reps x4; rest 90 seconds
10 x4
F1. Short hamstring isometric; 20 sec x4/side; rest 40 sec
F2. Seated 90-90 hip internal rotation lift off; 10 sec x4/side; rest as needed
F3. Seate 90-90 hip external rotation lift off (front leg); 10 sec
x4/side; rest as needed
Done x4
Did more weight than I've ever done with the rds's and it felt good. Left leg feels more difficult to balance in the lower leg but super strong through the hip and right leg has solid balance through the knee/calf/ankle but more challenging through the hip/pelvis. OH walks weren't as bad as I thought they may be. Step ups were harder than I imagined! 65 felt pretty heavy and was also surprised by the challenge on my core/back to keep a nice upright torso. I do cossacks everyday in warm up so the felt easy. Pistols were pretty good the first set but I felt them as I went on. No problem doing them all unbroken though. The last series went well, needed that. I really felt all of this in my glutes the next day, sore and tight. Thanks!
Workout:
A. Single leg RDL; 8-10x3; rest 1 min bw sides
30# in one hand x10
35 x10
40 x10
B. Two arm KB OH walking lunges; 50 feet x4; rest 90 seconds
26# kbs x50 x4
C. barbell step ups; 20 alt'ing reps x3; rest 90 seconds
65# barbell x20 x3
D. Side to side cossack squats; 10 alt'ing reps x3; rest 1 min
10 x3
E. Pistols; 10 alt'ing reps x4; rest 90 seconds
10 x4
F1. Short hamstring isometric; 20 sec x4/side; rest 40 sec
F2. Seated 90-90 hip internal rotation lift off; 10 sec x4/side; rest as needed
F3. Seate 90-90 hip external rotation lift off (front leg); 10 sec
x4/side; rest as needed
Done x4
Did more weight than I've ever done with the rds's and it felt good. Left leg feels more difficult to balance in the lower leg but super strong through the hip and right leg has solid balance through the knee/calf/ankle but more challenging through the hip/pelvis. OH walks weren't as bad as I thought they may be. Step ups were harder than I imagined! 65 felt pretty heavy and was also surprised by the challenge on my core/back to keep a nice upright torso. I do cossacks everyday in warm up so the felt easy. Pistols were pretty good the first set but I felt them as I went on. No problem doing them all unbroken though. The last series went well, needed that. I really felt all of this in my glutes the next day, sore and tight. Thanks!
Thursday, March 21, 2019
March 20, 2019
Daily score: 7 (a little tired)
Workout:
A. Strict pull ups; amrap unbroken x5; rest 90 seconds
7, 6, 6, 5, 5
B. Strict hspu; amrap unbroken x5; rest 90 seconds
11, 8, 7, 7, 5
C1. Ring rows @2022; amrap unbroken x4; rest 1 min
10, 10, 9, 9
C2. Ring push ups; amrap unbroken @2022x4; rest 1 min
* externally rotate and protract at the top
8, 7, 6, 6
D1. Hollow body hold; amsap x3; rest 30 sec
35, 25, 30
D2. Arch body rock; amsap x3; rest 30 sec
35, 31, 32
D3. Side plank; amsap x3/side; rest 30 sec
R/L 1'/1', 1'/1', 1:24/1:05
D4. HAnging L hold; amsap x3; rest 30 sec
20, 15, 12
D5. Straddle ups; 20 reps AFAP x3; rest as needed to full recovery
20 x3
E. CTB pull up tech work 10-15 min
done x 5 mins
Great shoulder workout, was smoked by the end and sore the next day. HSPU's felt amazing today. Core stuff was challenging, I think maybe I had some fatigue from the previous days core work too. My shoulders were shot by the time to work on CTB and I stopped when I felt a sketchy pain kipping and called it a day. Thanks!
Workout:
A. Strict pull ups; amrap unbroken x5; rest 90 seconds
7, 6, 6, 5, 5
B. Strict hspu; amrap unbroken x5; rest 90 seconds
11, 8, 7, 7, 5
C1. Ring rows @2022; amrap unbroken x4; rest 1 min
10, 10, 9, 9
C2. Ring push ups; amrap unbroken @2022x4; rest 1 min
* externally rotate and protract at the top
8, 7, 6, 6
D1. Hollow body hold; amsap x3; rest 30 sec
35, 25, 30
D2. Arch body rock; amsap x3; rest 30 sec
35, 31, 32
D3. Side plank; amsap x3/side; rest 30 sec
R/L 1'/1', 1'/1', 1:24/1:05
D4. HAnging L hold; amsap x3; rest 30 sec
20, 15, 12
D5. Straddle ups; 20 reps AFAP x3; rest as needed to full recovery
20 x3
E. CTB pull up tech work 10-15 min
done x 5 mins
Great shoulder workout, was smoked by the end and sore the next day. HSPU's felt amazing today. Core stuff was challenging, I think maybe I had some fatigue from the previous days core work too. My shoulders were shot by the time to work on CTB and I stopped when I felt a sketchy pain kipping and called it a day. Thanks!
Wednesday, March 20, 2019
March 19, 2019
Daily score: 8
Workout:
Bike trainer 10 min easy warm up
done
+
15 seconds bike sprint @100% effort
rest 1 min
15 seconds V-ups
rest 1 min
15 seconds bike sprint @93-100% effort
45 seconds plank hold
rest 30 sec
x10 sets
done, around 7-9 V-ups/round
+
15 seconds bike sprint @93-100% effort
rest 1 min
15 seconds toes to bar
rest 1 min
15 seconds bike sprint @93-100% effort
amsap unbroken hanging L hold
rest 30 sec
x10 sets
done, around 6-7 ttb/round, 10-12 seconds per round on the L-hold (mostly bent knee)
+
stretching/cool down work 20 min
done, priceless
The first series took a lot of patience, just felt like forever. However, 15 seconds of intensity was hard every time. It's insane maybe, but my body would rather go easy for 80 minutes than have to dig deep to 100% 40x 15 seconds. That was hard...mentally as well. I kinda just wanted to get them done without the rest to ease my mind (of course I would never do that), but the rest made it so that I was able to reach 100% and not taper off, and that hurt. The V-ups felt strong. The plank was hard for my quads, core felt great. It was just hard to go from 'all out' on the bike to holding my legs still. My quads were feeling 'full' at the start of the second series. My right shoulder is 'giving' on the TTB. It just doesn't stay engaged as well as the left. I noticed it on the bar muscle ups in the Open. It wants to internally rotate at the humerous and flare the elbow out. When I do strict pull ups I can tell I am stronger if I can force the scap and humerus to more retract and externally rotate. If I could fix that pattern I'm sure I'll have muscle ups so much better (duh), I feel like I have the strength on that side but the joint movement pattern, timing, whatever, is off. Left side feels amazing. Anyhow, it didn't 'hurt'. I started each L-hold with 2-3 seconds of straight legs then went to bent knee, my quads just couldn't do it. I ate relatively more carbs throughout the day today and felt great for this whole workout even doing it from 5:30-7:30p, that was amazing, normally I'd be getting a little light headed and 'tired'. Great change in the plan, thank you! I desperately needed the stretching after this one or my legs would have seized up. I really tried to go 100% for each sprint. Sore the next day but not terrible. Thanks!
Workout:
Bike trainer 10 min easy warm up
done
+
15 seconds bike sprint @100% effort
rest 1 min
15 seconds V-ups
rest 1 min
15 seconds bike sprint @93-100% effort
45 seconds plank hold
rest 30 sec
x10 sets
done, around 7-9 V-ups/round
+
15 seconds bike sprint @93-100% effort
rest 1 min
15 seconds toes to bar
rest 1 min
15 seconds bike sprint @93-100% effort
amsap unbroken hanging L hold
rest 30 sec
x10 sets
done, around 6-7 ttb/round, 10-12 seconds per round on the L-hold (mostly bent knee)
+
stretching/cool down work 20 min
done, priceless
The first series took a lot of patience, just felt like forever. However, 15 seconds of intensity was hard every time. It's insane maybe, but my body would rather go easy for 80 minutes than have to dig deep to 100% 40x 15 seconds. That was hard...mentally as well. I kinda just wanted to get them done without the rest to ease my mind (of course I would never do that), but the rest made it so that I was able to reach 100% and not taper off, and that hurt. The V-ups felt strong. The plank was hard for my quads, core felt great. It was just hard to go from 'all out' on the bike to holding my legs still. My quads were feeling 'full' at the start of the second series. My right shoulder is 'giving' on the TTB. It just doesn't stay engaged as well as the left. I noticed it on the bar muscle ups in the Open. It wants to internally rotate at the humerous and flare the elbow out. When I do strict pull ups I can tell I am stronger if I can force the scap and humerus to more retract and externally rotate. If I could fix that pattern I'm sure I'll have muscle ups so much better (duh), I feel like I have the strength on that side but the joint movement pattern, timing, whatever, is off. Left side feels amazing. Anyhow, it didn't 'hurt'. I started each L-hold with 2-3 seconds of straight legs then went to bent knee, my quads just couldn't do it. I ate relatively more carbs throughout the day today and felt great for this whole workout even doing it from 5:30-7:30p, that was amazing, normally I'd be getting a little light headed and 'tired'. Great change in the plan, thank you! I desperately needed the stretching after this one or my legs would have seized up. I really tried to go 100% for each sprint. Sore the next day but not terrible. Thanks!
Monday, March 18, 2019
March 18, 2019
Daily score: 8
Workout:
A. Thruster; build to a tough single
130
+
5 rounds For time:
3 heavy thrusters
3 heavy deadlift
* ~80% 1rm for both
110/215
8:20
rest as needed
3 rounds for time:
10 thrusters 65#
10 deadlift 135#
3:35
rest as needed
for time:
30 DB thruster 35#/hand
30 DB power cleans
5:14
(2:25 thrusters, 12/10/9, yes I did one extra, cleans I did in 5's)
Tough single felt good. The five rounds heavy wasn't as bad as I thought it would be. I did them all unbroken. I haven't dead lifted heavy (over 200) much recently and was a little intimidated by it but it went well. I probably rested way to much. The middle wod I did unbroken other than the last set of DLs I did 5/5 with a real quick break. That was was all about desire to keep moving. The last one surprised me, the thrusters were so much easier than the damn cleans! Those sucked and I am sure my shoulders will have the bruises to prove it. Good times. Thanks!
Workout:
A. Thruster; build to a tough single
130
+
5 rounds For time:
3 heavy thrusters
3 heavy deadlift
* ~80% 1rm for both
110/215
8:20
rest as needed
3 rounds for time:
10 thrusters 65#
10 deadlift 135#
3:35
rest as needed
for time:
30 DB thruster 35#/hand
30 DB power cleans
5:14
(2:25 thrusters, 12/10/9, yes I did one extra, cleans I did in 5's)
Tough single felt good. The five rounds heavy wasn't as bad as I thought it would be. I did them all unbroken. I haven't dead lifted heavy (over 200) much recently and was a little intimidated by it but it went well. I probably rested way to much. The middle wod I did unbroken other than the last set of DLs I did 5/5 with a real quick break. That was was all about desire to keep moving. The last one surprised me, the thrusters were so much easier than the damn cleans! Those sucked and I am sure my shoulders will have the bruises to prove it. Good times. Thanks!
March 17, 2019
Daily score: 5 (worked the night before)
Workout:
Outdoor day
Mountain biking x 1.5 hrs
I didn't really get any sleep the night before but it was a beautiful day and I needed to get out. We had hope to be able to ride the lowest elevation trail system but even it had quite a bit of snow still. We just rode some loops on the lower portion which was just my speed for the day. Was good just to move and be out in the sun. Thanks!
Workout:
Outdoor day
Mountain biking x 1.5 hrs
I didn't really get any sleep the night before but it was a beautiful day and I needed to get out. We had hope to be able to ride the lowest elevation trail system but even it had quite a bit of snow still. We just rode some loops on the lower portion which was just my speed for the day. Was good just to move and be out in the sun. Thanks!
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