Daily score: 9
Workout:
Modified "Coffey" Hero Wod:
Row 800m
50 front squats 65#
50 bench press 95#
Row 800m
35 front squats 65#
35 bench press 95#
Row 800m
20 front squats 65#
20 bench press 95#
Row 800m
1 pull up
60:53
I managed to train on a day I thought I'd have to miss this week so I had this extra day and needed something to do. I wanted a challenge but I didn't want to wreck myself since my hip and ankle are feeling so good. I came up with this. Not sure if you are familiar with it but it's meant to be running 800m versus rowing and the squats are meant to be back squats at 95 for women. The bench is written at 95 for women and the last pull up is supposed to be a muscle up. I wanted to keep good form and not be crippled so I chose front squats and light weight. I stuck with the heavier bench and managed all sets of 5, shy one that I failed the 5th rep (I had a spotter). Arms felt week at the breakfast table after and legs/quads are already sore this afternoon. It was a great workout though, I enjoyed the grind. All my rows were around 3:30. Thanks!
Saturday, August 10, 2019
Friday, August 9, 2019
August 8, 2019
Daily score: 8
Workout:
Workout:
#3
A. Standing single leg balance hold (eyes closed, knee up at 90 degrees, arms crossed in front of chest); accumulate 4 minutes per leg
Done
B. Standing single leg calf raises; 15 reps x4/side; rest as needed bw sides
Done
C1. Band tib raises; 15 reps x4/side; rest as needed
Done
C2. Band eversions; 15 reps x4/side; rest as needed
Done
C3. Band inversions; 15 reps x4/sdie; rest as needed
Done
D1. Standing band hip adductions; 15 reps x4/side; rest as needed
Done
D2. Standing band hip abductions; 15 reps x4/side; rest as needed
Done
D3. Tall kneeling band hip extensions; 15 reps with 2 sec maximal glute contraction on each rep x4; rest as needed
The left leg is a bit more stable on the single leg balancing. I can tell the right calf is weaker on the calf raises. Struggle some on the eccentric on the inversions and eversions on the bad ankle. It’s harder to control it back. Everything went well though. Ankle has been feeling much better overall. Thanks!
Wednesday, August 7, 2019
August 7, 2019
Daily score: 8
Workout:
#2
A. HS walk tech work 15 minutes
done, mostly static holds, practiced kicking up with alternating legs
B. Bar and ring muscle up tech work and attempts 15 min (film so I can see where these are)
done, all fails
C. Strict rope pull ups; amrap unbroken x6; rest 2 min (switch the top hand per set)
4 right
5 left
3 right
4 left
4 right
4 left
D1. Strict hspu; amrap unbroken x4; rest 90 sec
4, 6, 6, 6
D2. Neutral grip bent knee L strict pull ups; amrap unbroken x4; rest 90 seconds
3, 2, 2, 1
E1. Ring rows; amrap unbroken @2010 x3; rest 75 sec
11, 10, 9
E2. DB floor press; 12-15x3; rest 75 sec
35x15
35x15
40x13
F1. Elbow on knee external rotation; 12-15x3; rest 1 min
12x15
12x12
12x12
F2. Powell raises; 12-15x3; rest 1 min
8x12
5x15
5x15
Workout:
#2
A. HS walk tech work 15 minutes
done, mostly static holds, practiced kicking up with alternating legs
B. Bar and ring muscle up tech work and attempts 15 min (film so I can see where these are)
done, all fails
C. Strict rope pull ups; amrap unbroken x6; rest 2 min (switch the top hand per set)
4 right
5 left
3 right
4 left
4 right
4 left
D1. Strict hspu; amrap unbroken x4; rest 90 sec
4, 6, 6, 6
D2. Neutral grip bent knee L strict pull ups; amrap unbroken x4; rest 90 seconds
3, 2, 2, 1
E1. Ring rows; amrap unbroken @2010 x3; rest 75 sec
11, 10, 9
E2. DB floor press; 12-15x3; rest 75 sec
35x15
35x15
40x13
F1. Elbow on knee external rotation; 12-15x3; rest 1 min
12x15
12x12
12x12
F2. Powell raises; 12-15x3; rest 1 min
8x12
5x15
5x15
I spent more time kicking into static holds than working on walking today. Wrists were definitely feeling some strain toward the end. Not terrible though. Getting better at kicking with the other leg. Was disappointed but not surprised that both my muscle ups have disappeared. But I'm well aware that not working on them or doing them for months probably didn't help. It'll be fun and motivating to get them back. Shoulders were feeling tired by the time I kicked up for the hspu's. Lats were more shot this week for the L-pull ups too. Pushed the weights as best I could on the rest. This is a solid workout, arms were shot at the end. Love it. Thanks!
August 6, 2019
Daily score: 6 (pretty sore glutes/hami's)
Workout:
2 hours mountain biking
Felt good to get back on the bike again. This felt short. It took my glutes/hami's a good 20 mins to warm up, I thought I might get a cramp in my right glute right out of the gate but it got better after it warmed up. Still noticing some soreness in my wrists and right thumb from the race, not unmanageable though. Thanks!
Workout:
2 hours mountain biking
Felt good to get back on the bike again. This felt short. It took my glutes/hami's a good 20 mins to warm up, I thought I might get a cramp in my right glute right out of the gate but it got better after it warmed up. Still noticing some soreness in my wrists and right thumb from the race, not unmanageable though. Thanks!
Monday, August 5, 2019
August 5, 2019
Daily score: 9
Workout:
Week 2
#1
A1. Seated stradde lift offs; 12 reps x3 w/ 2 sec pause at end range of each rep; rest as needed
A2. Band resisted bird dogs; 12 reps x3/side with 2 sec pause at end range of each rep; rest as needed
Done
B1. Feet and back elevated hip extension; 12 reps x3/side; rest as needed
B2. Hanging single leg alternating leg lifts; Accumulate 24 reps for quality x3; rest as needed
Done
C1. Side lying band clamshell with hip extension; 8 reps x3/side; rest as needed
C2. Ball Adductor squeeze wall hamstring curl/hip bridge isometric; 75 seconds x3; rest as needed
Done
D. Lunge matrix; 6 reps on each leg; rest as needed
1 rep = curtsy lunge, reverse lunge, lateral lunge, forward lunge, crossover lunge
Done
E1. Short hamring isometric; 20 seconds x4/side; rest as needed
E2. Single leg face up chinese plank; 20 seconds x4/side; rest as needed
E3. Adductor side plank; 20 seconds x4/sdie; rest as needed
Done
First of all- Congratulations! I just can't say it enough. I know the whole experience had to have had a lot of ups and downs. It hurt my soul to see Travis get cut by .001. That builds character in a pretty painful way. And then to see Will get hurt when he was kicking ass! Ugh! But watching Noah perform so well and show so much more maturity and grace under pressure was awesome. I really enjoyed ready your thoughts on instagram. Kinda felt like we got to discuss it all. I am invested in CrossFit doing well too, I love this sport. I'm proud of it. I think they did some things better and some things worse. I hope it all comes together over time. Regardless, I am so so proud to be part of the TTT family and you all have my utmost respect. Well done.
This workout: when done with integrity and attention to detail is quite painful! I especially found the E series challenging. I know I'll be sore, glutes, core, hamstrings. Love it. I feel like I'm earning my way back to the bar. I need this stuff. I can tell by how hard it is. Thanks!
Workout:
Week 2
#1
A1. Seated stradde lift offs; 12 reps x3 w/ 2 sec pause at end range of each rep; rest as needed
A2. Band resisted bird dogs; 12 reps x3/side with 2 sec pause at end range of each rep; rest as needed
Done
B1. Feet and back elevated hip extension; 12 reps x3/side; rest as needed
B2. Hanging single leg alternating leg lifts; Accumulate 24 reps for quality x3; rest as needed
Done
C1. Side lying band clamshell with hip extension; 8 reps x3/side; rest as needed
C2. Ball Adductor squeeze wall hamstring curl/hip bridge isometric; 75 seconds x3; rest as needed
Done
D. Lunge matrix; 6 reps on each leg; rest as needed
1 rep = curtsy lunge, reverse lunge, lateral lunge, forward lunge, crossover lunge
Done
E1. Short hamring isometric; 20 seconds x4/side; rest as needed
E2. Single leg face up chinese plank; 20 seconds x4/side; rest as needed
E3. Adductor side plank; 20 seconds x4/sdie; rest as needed
Done
First of all- Congratulations! I just can't say it enough. I know the whole experience had to have had a lot of ups and downs. It hurt my soul to see Travis get cut by .001. That builds character in a pretty painful way. And then to see Will get hurt when he was kicking ass! Ugh! But watching Noah perform so well and show so much more maturity and grace under pressure was awesome. I really enjoyed ready your thoughts on instagram. Kinda felt like we got to discuss it all. I am invested in CrossFit doing well too, I love this sport. I'm proud of it. I think they did some things better and some things worse. I hope it all comes together over time. Regardless, I am so so proud to be part of the TTT family and you all have my utmost respect. Well done.
This workout: when done with integrity and attention to detail is quite painful! I especially found the E series challenging. I know I'll be sore, glutes, core, hamstrings. Love it. I feel like I'm earning my way back to the bar. I need this stuff. I can tell by how hard it is. Thanks!
Friday, August 2, 2019
August 2, 2019
Daily score: 9
Workout:
1) Legless rope climb (pulls), rest as needed, 8 foot HS walk, x5
6 pulls plus tapping the top/ 8 ft on 1st attempt
6 pulls/ 8 feet on 2nd attempt
6 pulls/ 10 feet on 2nd attempt
6 pulls/ 10 feet on 1st attempt
4 pulls/ 8 feet on 1st attempt
2) Pause front squats, 3 seconds in the bottom, 3-5x5, rest 2’
35x5
55x5
65x5
75x5
85x3
Surf was choppy and weather was rainy so we decided to workout and head to the beach in the afternoon. Plus- I had some CF Games to watch! So exciting. I decided to work on this stuff. I did a legless rope climb after warming up and hanging the rope and was surprised I could do it! I had intended to do pull ups on it but then thought ‘what the heck’ I might as well work legless from sitting on the ground. The Games clearly have me pumped. I did the squats to work on the position I wanna be powerful in in the bottom of a clean. I worked light weight to really keep that vertical, tense, integrity. Now we are on our way and hope to at least get a couple good surf days. Best of luck! I’ll be watching!!!!!
Workout:
1) Legless rope climb (pulls), rest as needed, 8 foot HS walk, x5
6 pulls plus tapping the top/ 8 ft on 1st attempt
6 pulls/ 8 feet on 2nd attempt
6 pulls/ 10 feet on 2nd attempt
6 pulls/ 10 feet on 1st attempt
4 pulls/ 8 feet on 1st attempt
2) Pause front squats, 3 seconds in the bottom, 3-5x5, rest 2’
35x5
55x5
65x5
75x5
85x3
Surf was choppy and weather was rainy so we decided to workout and head to the beach in the afternoon. Plus- I had some CF Games to watch! So exciting. I decided to work on this stuff. I did a legless rope climb after warming up and hanging the rope and was surprised I could do it! I had intended to do pull ups on it but then thought ‘what the heck’ I might as well work legless from sitting on the ground. The Games clearly have me pumped. I did the squats to work on the position I wanna be powerful in in the bottom of a clean. I worked light weight to really keep that vertical, tense, integrity. Now we are on our way and hope to at least get a couple good surf days. Best of luck! I’ll be watching!!!!!
Thursday, August 1, 2019
August 1, 2019
Daily score: 8 (upper body soreness)
Workout:
#3
A. Standing single leg balance hold (eyes closed, knee up at 90 degrees, arms crossed in front of chest); accumulate 3 minutes per leg
Left leg: took 6 attempts
Right leg: took 5 attempts
B. Standing single leg calf raises; 15 reps x3/side; rest as needed bw sides
done
C1. Band tib raises; 15 reps x3/side; rest as needed
done
C2. Band eversions; 15 reps x3/side; rest as needed
done
C3. Band inversions; 15 reps x3/sdie; rest as needed
done
D1. Standing band hip adductions; 15 reps x3/side; rest as needed
done
D2. Standing band hip abductions; 15 reps x3/side; rest as needed
done
D3. Tall kneeling band hip extensions; 15 reps with 2 sec maximal glute contraction on each rep x3; rest as needed
done
Of note: my ankle was so sore and loose and seemed to pop a bunch the whole rest week. Now, it feels great! Clearly I just need to move. And maybe give the bike a rest. On the standing single leg balance, I could last longer on the right leg but wobbled more on the side. Everything else went well, I stayed focused and tried to do it all legit, slow and controlled. Had the Games on the speaker the whole time. Thanks!
Workout:
#3
A. Standing single leg balance hold (eyes closed, knee up at 90 degrees, arms crossed in front of chest); accumulate 3 minutes per leg
Left leg: took 6 attempts
Right leg: took 5 attempts
B. Standing single leg calf raises; 15 reps x3/side; rest as needed bw sides
done
C1. Band tib raises; 15 reps x3/side; rest as needed
done
C2. Band eversions; 15 reps x3/side; rest as needed
done
C3. Band inversions; 15 reps x3/sdie; rest as needed
done
D1. Standing band hip adductions; 15 reps x3/side; rest as needed
done
D2. Standing band hip abductions; 15 reps x3/side; rest as needed
done
D3. Tall kneeling band hip extensions; 15 reps with 2 sec maximal glute contraction on each rep x3; rest as needed
done
Of note: my ankle was so sore and loose and seemed to pop a bunch the whole rest week. Now, it feels great! Clearly I just need to move. And maybe give the bike a rest. On the standing single leg balance, I could last longer on the right leg but wobbled more on the side. Everything else went well, I stayed focused and tried to do it all legit, slow and controlled. Had the Games on the speaker the whole time. Thanks!
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