Daily score: 9
Workout:
Gymnastic's class
AND
#21
A. Squat snatch gauntlet; begin at 65# and perform 2 reps on the min
adding 5# per min until miss
65, 70, 75, 80, 85, 90, 95, 100, 105 failed second rep
B. Squat clean and jerk; 15 reps AFAP 105#
4:44 (double then all singles)
C. Back squat; 10, 10, 10; rest 3 min
95, 95, 95
D1. DB step overs; 10 reps 35#/hand x3; rest 1 min
done
D2. DB walking lunges; 25 feet x3; rest 1 min
done with 2, 35's
I did the workout in the morning and class in the evening. Snatching felt great! Back was lit up after the clean and jerks so I didn't go heavy on the back squats. The DB work was a good challenge. Lunges seemed pretty easy but man, those step overs are always hard. Gym class was similar to last week, I had some great longer static HS holds and then we work strict hspu drills and a small amount of kipping hspu skill work. Thanks!
Friday, October 18, 2019
October 15, 2019
Daily score: 9
Workout:
Outdoor day
2 hours mountain biking
Sandy Ride, 35 mins to top
I rode a friend's fancy bike to aid in my decision making of what I want to purchase. It was so fun and fast. I rode by myself and really just enjoyed not stopping and staying in the flow.
Workout:
Outdoor day
2 hours mountain biking
Sandy Ride, 35 mins to top
I rode a friend's fancy bike to aid in my decision making of what I want to purchase. It was so fun and fast. I rode by myself and really just enjoyed not stopping and staying in the flow.
Tuesday, October 15, 2019
October 14, 2019
Daily score: 8
Workout:
#20
A. False grip strict pull ups; amrap unbroken x3; rest 2 min
5, 5, 4
B1. False grip ring rows; amrap unbroken x3; rest 1 min
15, 17, 15
B2. Weighted dips; 2-3x3; rest 1 min
5# x3
7.5# x2
7.5# x3
B3. Strict ring dips; amrap unbroken x3; rest 2 min
7, 6, 4
+
EMOM 10 min:
odd- 30 sec max reps TTB
even - 30 sec max reps CTB
TTB: 12, 10, 8, 7, 8
CTB: 7, 7, 7, 7, 6
+
10 min amrap:
60 double unders
10 foot hs walk
4 rounds +60 +5 feet
(all HS walking 10' unbroken except last 5')
+
Row 15 min easy
Been contemplating my chicken wing muscle up problem (aka internet searching and deep thoughts). I think it's possible my false grip isn't good enough. I wanted your opinion. Also, I watched a video where the coach suggested I may be 'death gripping' with my dominant arm and not allowing the hand to loosen up and rotate. I thought that seemed possible but don't really want to think about 'releasing' the hand. I have definitely lost strength in the false grip and dips. Excited to get it back. EMOM felt pretty good, TTB endurance is definitely less than my CTB. Really happy with the WOD because I got all 4 ten feet HS walks unbroken. Feeling more stable there. AND- I'm at the 25% mark in 20.1! That feels great. Can't wait to hear what the next one is. Thanks!
Workout:
#20
A. False grip strict pull ups; amrap unbroken x3; rest 2 min
5, 5, 4
B1. False grip ring rows; amrap unbroken x3; rest 1 min
15, 17, 15
B2. Weighted dips; 2-3x3; rest 1 min
5# x3
7.5# x2
7.5# x3
B3. Strict ring dips; amrap unbroken x3; rest 2 min
7, 6, 4
+
EMOM 10 min:
odd- 30 sec max reps TTB
even - 30 sec max reps CTB
TTB: 12, 10, 8, 7, 8
CTB: 7, 7, 7, 7, 6
+
10 min amrap:
60 double unders
10 foot hs walk
4 rounds +60 +5 feet
(all HS walking 10' unbroken except last 5')
+
Row 15 min easy
Been contemplating my chicken wing muscle up problem (aka internet searching and deep thoughts). I think it's possible my false grip isn't good enough. I wanted your opinion. Also, I watched a video where the coach suggested I may be 'death gripping' with my dominant arm and not allowing the hand to loosen up and rotate. I thought that seemed possible but don't really want to think about 'releasing' the hand. I have definitely lost strength in the false grip and dips. Excited to get it back. EMOM felt pretty good, TTB endurance is definitely less than my CTB. Really happy with the WOD because I got all 4 ten feet HS walks unbroken. Feeling more stable there. AND- I'm at the 25% mark in 20.1! That feels great. Can't wait to hear what the next one is. Thanks!
Saturday, October 12, 2019
October 12, 2019
Daily score: 9
Workout:
Open Workout 20.1
15 min time cap
10 RFT:
8 ground to OH 65#
10 bar facing burpees
8 rounds +8 +5 (157 reps, Rx)
Pretty proud of my effort on this one and my splits. I did all the lifting unbroken, alternated snatches one round then C and J's the next. These were my splits: (started with snatches)
1:19
1:40
1:41
1:52
1:45
1:54
1:54
1:51
1:04 capped
That was a long 15 minutes but a satisfying thing to complete. I felt the changing up on the lift really saved my back and allowed me to go unbroken. Good times. Thanks!
Workout:
Open Workout 20.1
15 min time cap
10 RFT:
8 ground to OH 65#
10 bar facing burpees
8 rounds +8 +5 (157 reps, Rx)
Pretty proud of my effort on this one and my splits. I did all the lifting unbroken, alternated snatches one round then C and J's the next. These were my splits: (started with snatches)
1:19
1:40
1:41
1:52
1:45
1:54
1:54
1:51
1:04 capped
That was a long 15 minutes but a satisfying thing to complete. I felt the changing up on the lift really saved my back and allowed me to go unbroken. Good times. Thanks!
Friday, October 11, 2019
October 10, 2019
Daily score: 10
Workout:
Outdoor day/Mountain biking
Post Canyon, 3.5 hours
Another shockingly beautiful magnificent day riding in the Pacific Northwest. 50-60 degrees, fall colors everywhere, and sunshine. Not to mention the dirt is in the perfect condition. This ride was made even more fun because I demo'd a bike I'm interested in and it was fantastic. It made me feel like a really good rider and made the technical climbing so much more effortless. Now to find a way to fund it...Anyhow, great day, legs felt strong. I practiced switching up my stance on the downhill and big surprise- I don't have any of the unilateral pain I usually have after a day of riding. Thanks!
Workout:
Outdoor day/Mountain biking
Post Canyon, 3.5 hours
Another shockingly beautiful magnificent day riding in the Pacific Northwest. 50-60 degrees, fall colors everywhere, and sunshine. Not to mention the dirt is in the perfect condition. This ride was made even more fun because I demo'd a bike I'm interested in and it was fantastic. It made me feel like a really good rider and made the technical climbing so much more effortless. Now to find a way to fund it...Anyhow, great day, legs felt strong. I practiced switching up my stance on the downhill and big surprise- I don't have any of the unilateral pain I usually have after a day of riding. Thanks!
October 9, 2019
Daily score: 8
Workout:
Gymnastics Class
Once again, getting to this class sucks d/t traffic but so worth it. I won the static HS hold contest again! Had a few really good holds where I felt like I was stable and comfortable, came down when things got tired vs. unstable. We also did some strict HS push up strength work and wall walk variations. Was great! Thanks!
Workout:
Gymnastics Class
Once again, getting to this class sucks d/t traffic but so worth it. I won the static HS hold contest again! Had a few really good holds where I felt like I was stable and comfortable, came down when things got tired vs. unstable. We also did some strict HS push up strength work and wall walk variations. Was great! Thanks!
Wednesday, October 9, 2019
October 8, 2019
Daily score: 8 (a little sore)
Workout:
#17
A. Power snatch x1/squat snatch x1 - 1 complex on the min for 6 min
@80% current pr
at 85#
done
B. Squat clean and jerk; 4 doubles @85% current 1rm; rest 1 min
at 115#
done
C. Snatch pulls; 3x3; rest 2 min
115, 115, 120
D. Overhead squat; 3x3; rest 2 min
105, 115, 120
E. Low bar back squat; 3x3; rest 2 min
120, 125, 135
+
row 10 min cool down
Snatching feels great. Cleans feel heavy. Happy my OHS is starting to feel strong again. I can't remember ever doing low bar back squats, they didn't feel that different other than worrying about the bar sliding down my back (probably a ridiculous concern). Excited for the Open! Thanks!
Workout:
#17
A. Power snatch x1/squat snatch x1 - 1 complex on the min for 6 min
@80% current pr
at 85#
done
B. Squat clean and jerk; 4 doubles @85% current 1rm; rest 1 min
at 115#
done
C. Snatch pulls; 3x3; rest 2 min
115, 115, 120
D. Overhead squat; 3x3; rest 2 min
105, 115, 120
E. Low bar back squat; 3x3; rest 2 min
120, 125, 135
+
row 10 min cool down
Snatching feels great. Cleans feel heavy. Happy my OHS is starting to feel strong again. I can't remember ever doing low bar back squats, they didn't feel that different other than worrying about the bar sliding down my back (probably a ridiculous concern). Excited for the Open! Thanks!
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