Daily score: 6 (super sore quads, right shoulder, neck)
Workout:
Outdoor day - subbed some skill work
emom x 30 mins:
1-15' HS
2-3 banded bar muscle ups (purple band)
3-2 D-ball over the shoulder 100#
(repeat)
8/10 HS walks were 15 feet unbroken (2 were 10/5)
2 rounds on the muscle ups I failed 2 reps so only got 1
Volume: 150 feet HS walking, 26 mu's, 20 D-ball over the shoulder
There's not enough snow to ski but also too much snow to mountain bike. Plus, after my partner kicked my ass I'm super motivated to work skills and get strong fast for this comp. I needed to reassure myself on my HS walking and get more volume on the bar mu's (hoping to get some real ones without chicken wings) and then I needed to get over my intimidation of the 100# D-ball. So I worked all these things at an easy pace. So happy with the confidence and stability and consistency on the HS walking. Also, I feel like the banded muscle ups are helping me figure the timing out. The D-ball felt hard but doable. I had to lap it first then readjust my grip and go. All and all a successful day but pretty sore. My right shoulder is super sore from neck to lat, but I think it's just muscle. Thanks!
Tuesday, December 10, 2019
Saturday, December 7, 2019
December 7, 2019
Daily score: 6 (work emergency the night before, tons of stress)
Workout:
Partner practice for comp. Workout from previous year:
9-18-27
air bike cals
12-24-36
Synchro thrusters (55)
Synchro bar facing burpees
15 minute cap
We made it through 18 of the last 36 burpees.
My partner is amazing. I think I’m going to spend this comp just trying to keep up with her. Apparently she has a background in pole vaulting and that makes one badass. She has only been crossfitting a year and can do nearly everything (including hs walking) aside from muscle ups. She is working on bar muscle ups and I bet she’ll have them figured out in no time. And she’s strong. Anyhow, it’s good for me. I will definitely be pushed and give my all. I feel some pressure to get my bar muscle ups ironed out in case we need them so would be good to keep working that. We plan on doing a partner workout every Saturday until the comp. I can pull from last year or you can write us one :). Gotta get familiar with the possibilities of synchro pull ups, bar mu’s, burpees, thrusters. And then partner wall balls, 100# d ball, dB step overs, mat drags, ttb, and all the other usual suspects. They used weighted ropes last year for double unders and I don’t have one of those. But not sure it’s worth spending the $ or not...can’t say for sure they’ll use them again.
Oh and this workout gave me Fran cough. Was tough in all the ways.
Thanks!
Workout:
Partner practice for comp. Workout from previous year:
9-18-27
air bike cals
12-24-36
Synchro thrusters (55)
Synchro bar facing burpees
15 minute cap
We made it through 18 of the last 36 burpees.
My partner is amazing. I think I’m going to spend this comp just trying to keep up with her. Apparently she has a background in pole vaulting and that makes one badass. She has only been crossfitting a year and can do nearly everything (including hs walking) aside from muscle ups. She is working on bar muscle ups and I bet she’ll have them figured out in no time. And she’s strong. Anyhow, it’s good for me. I will definitely be pushed and give my all. I feel some pressure to get my bar muscle ups ironed out in case we need them so would be good to keep working that. We plan on doing a partner workout every Saturday until the comp. I can pull from last year or you can write us one :). Gotta get familiar with the possibilities of synchro pull ups, bar mu’s, burpees, thrusters. And then partner wall balls, 100# d ball, dB step overs, mat drags, ttb, and all the other usual suspects. They used weighted ropes last year for double unders and I don’t have one of those. But not sure it’s worth spending the $ or not...can’t say for sure they’ll use them again.
Oh and this workout gave me Fran cough. Was tough in all the ways.
Thanks!
Thursday, December 5, 2019
December 5, 2019
Daily score: (kinda all over sore/tired)
Workout:
A. Deadlift; 1.1.1.1.1x3; rest 10 sec/rest 2 min (lower each rep from the top)
185
195
205
B. Snatch grip RDL; 8-10x3; rest 2 min
85x10
95x10
95x10
C1. 10 sandbag over shoulder AFAP x3; rest 30 sec
70# x10 x3
1:19
1:11
1:07
C2. 15 sandbag thrusters AFAP x3; rest 30 sec
60# ish bag with handles
:37
:37
:36
all unbroken
C3. Seated box jumps; 1.1.1.1.1x3; step down/rest as needed to recovery
done to 24" box
+
Assault bike sprint 1 min for max calories
rest 6 min
x2
24, 23
Workout:
A. Deadlift; 1.1.1.1.1x3; rest 10 sec/rest 2 min (lower each rep from the top)
185
195
205
B. Snatch grip RDL; 8-10x3; rest 2 min
85x10
95x10
95x10
C1. 10 sandbag over shoulder AFAP x3; rest 30 sec
70# x10 x3
1:19
1:11
1:07
C2. 15 sandbag thrusters AFAP x3; rest 30 sec
60# ish bag with handles
:37
:37
:36
all unbroken
C3. Seated box jumps; 1.1.1.1.1x3; step down/rest as needed to recovery
done to 24" box
+
Assault bike sprint 1 min for max calories
rest 6 min
x2
24, 23
For as stiff as I felt this workout actually went pretty well. I was intimidated by the sandbag work, it's been awhile and I remember thrusters being soooo hard. So I chose to do them with my bag with handles that is a little lighter than the weird 70# bag that basically punches me in the face when I do thrusters. Let me know if those weren't legit sandbag thrusters. I want to challenge myself but maybe not give myself an uppercut. The sandbag over the shoulder was so difficult for me as per usual. And I think in the comp I may have to do 100#'s! Seems impossible. Can you see anything I'm doing wrong? I see people do these in one movement from the floor but I just can't seem to coordinate that. I have a 100# d-ball now that I'm hoping to work up to. They had d-balls last year at this comp. I also know from judging it that they judge pretty tight on jerking under the bag so I was trying hard not to do that. Bike sprints hurt...as always. Thanks!
December 4, 2019
Daily score: 7 (sore glutes)
Workout:
Gymnastics class
Lot of HS walking drills and some static holds. Then we worked some press to handstand drills and various leg circles/core work. I had a really great night, so long holds and walks. Thanks!
Workout:
Gymnastics class
Lot of HS walking drills and some static holds. Then we worked some press to handstand drills and various leg circles/core work. I had a really great night, so long holds and walks. Thanks!
Tuesday, December 3, 2019
December 3, 2019
Daily score: 7 (shoulders/abs kinda sore)
Workout:
A. Squat snatch; build to a max
110
B. Squat clean and jerk; 5 singles @80-90% 1rm; rest 90 sec
125, 130, 135, 140, 140
C1. Front squat; 6-8x3; rest 75 sec
105x8
115x8
115x8
C2. Strict press; 8-10x3; rest 75 sec
65x10
70x8
70x8
+
15 min amrap:
50 foot front rack DB walking lunge 35#/hand
6 two arm DB power clean and jerk
6 pistols
6 rounds +25 feet
Kinda frustrated to not hit 115 at least on the snatch. 110 felt pretty good though. It was my shoulders that just didn't feel great/strong in the catch today. Will keep fighting. Clean and jerks felt good. C series went well. The amrap was a killer! Pistols were the easy part. DB C and J's were hard. I did everything unbroken but it felt more challenging than it looked on paper. Body is definitely spent this evening (I did this today around noon). Good thing is I can relax and sleep in and recover. Thanks!
Workout:
A. Squat snatch; build to a max
110
B. Squat clean and jerk; 5 singles @80-90% 1rm; rest 90 sec
125, 130, 135, 140, 140
C1. Front squat; 6-8x3; rest 75 sec
105x8
115x8
115x8
C2. Strict press; 8-10x3; rest 75 sec
65x10
70x8
70x8
+
15 min amrap:
50 foot front rack DB walking lunge 35#/hand
6 two arm DB power clean and jerk
6 pistols
6 rounds +25 feet
Kinda frustrated to not hit 115 at least on the snatch. 110 felt pretty good though. It was my shoulders that just didn't feel great/strong in the catch today. Will keep fighting. Clean and jerks felt good. C series went well. The amrap was a killer! Pistols were the easy part. DB C and J's were hard. I did everything unbroken but it felt more challenging than it looked on paper. Body is definitely spent this evening (I did this today around noon). Good thing is I can relax and sleep in and recover. Thanks!
Monday, December 2, 2019
December 2, 2019
Daily score: 8
Workout:
A1. false grip strict pull up on bar; amrap unbroken x3; rest 2 min
4/5/5
A2. Single bar dips; amrap unbroken x3; rest 2 min
11/12/12
A3. Jumping bar muscle ups; 5 reps x3; rest 2 min
5/5/5
B1. Hanging L hold; amsap x3; rest 2 min
:22, :20, :15
B2. Strict hspu; amrap unbroken x3; rest 2 min
13!, 10, 9
B3. Plank hold on rings; 60 seconds x3; rest 2 min
60/60/60
+
4 rounds each for time:
10 lateral burpees over the bar
30 double unders
15 TTB
rest 90 sec bw sets
Workout:
A1. false grip strict pull up on bar; amrap unbroken x3; rest 2 min
4/5/5
A2. Single bar dips; amrap unbroken x3; rest 2 min
11/12/12
A3. Jumping bar muscle ups; 5 reps x3; rest 2 min
5/5/5
B1. Hanging L hold; amsap x3; rest 2 min
:22, :20, :15
B2. Strict hspu; amrap unbroken x3; rest 2 min
13!, 10, 9
B3. Plank hold on rings; 60 seconds x3; rest 2 min
60/60/60
+
4 rounds each for time:
10 lateral burpees over the bar
30 double unders
15 TTB
rest 90 sec bw sets
2:15
2:35
3:05
2:40
Loved the bar muscle up work. Curious- should I not be wrapping my thumb on the grip for these? I fought to not chicken wing at all on the jumping reps...those get hard too. It's definitely a pattern I need to change, I did well today. So happy to have big sets on the HSPU's. The plank on the ring definitely lit up some small muscle in my left lat...those are tough. My TTB was terrible on the WOD, even the first set. I could do two sets of three, but then barely eek out 2's and singles. Thanks!
November 30, 2019
Daily score: 8
Workout:
Throwdown workout
10-8-6-4-2
bar mu- HS walk 15' - squat clean thruster 105 - HS walk 15'
27:09
I chose to use a band for the bar muscle ups and scale the weight to 85 and to do the whole thing without a cap. I really wanted the practice HS walking under fatigue. Felt great to do solid mu's with the band and not chicken wing at all. Those got hard on the set of 6 and 4 even with the band. All of the HS walks I did 10/5 which felt amazing. I did have to control my breathing rate (not redline) in order to keep being able to walk. Squat clean thrusters were a pain in the ass even at 85, so glad I didn't do 105. Thanks!
Workout:
Throwdown workout
10-8-6-4-2
bar mu- HS walk 15' - squat clean thruster 105 - HS walk 15'
27:09
I chose to use a band for the bar muscle ups and scale the weight to 85 and to do the whole thing without a cap. I really wanted the practice HS walking under fatigue. Felt great to do solid mu's with the band and not chicken wing at all. Those got hard on the set of 6 and 4 even with the band. All of the HS walks I did 10/5 which felt amazing. I did have to control my breathing rate (not redline) in order to keep being able to walk. Squat clean thrusters were a pain in the ass even at 85, so glad I didn't do 105. Thanks!
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