April 11, 2020

Daily score: 6 (tight low back to begin with, probably d/t power washing a ton the day before)

Workout:

Structural strength 2
A. Sandbag front squats; max reps in 20 secnods x5; rest 40 sec

8, 8, 8, 8, 9

B. Sandbag front squats @25x1; max reps unbroken on this tempo (8 rep cap)

7

C. Back squat; 6-8x5; rest 3 min (increase loading from last time)

105x6x4 (skipped 5th set)

D. OH barbell walking lunges; 50 feet x4; rest 2 min

55, 55, 65, 65

D. Strict press; 5x5; rest 2 min (increase weight from last time)

75, 80, 85, 85, 85

E. Bent over barbell rows; 8-10x4; rest 2 min

85x9
85x8x3

Woke up with a really tight low back.  When I finally made the connection to all the power washing I had done before, it made sense.  Cool thing- I did 8 reps of the two foot kick up to freestanding handstand in my warmup!!!  I have the video but it's basically my ass in the air a lot because I had bootie shorts on.  Next time- pants and 10 reps!  I'd like to work some press to handstand progressions :).  Back felt great squatting the sand bag and then terrible back squatting.  It's hard to even express in words but it's just so uncomfortable for me (back squats).  105 felt heavy and I bailed on the last set because it was starting to feel on the brink of badness.  I took some videos to show the difference in my effort/positions.  Lunges felt no problem.  Everything else went well and back has just been tight but not painful.  Thanks!

April 9, 2020

Daily score: 8 (feeling some energy coming back into my spirit)

Workout:

Hill walk outside- 30 mins

CrossFit 1
15-12-9-6-3-6-9-12-15
Toes to bar
Row calories
Single arm DB power snatch

35# DB
27:15 (smallest set on TTB was 3, all snatches alternating and unbroken)

This was another workout that is seeming just a little easier than the heaviness I've felt since Bailey died.  I'm off work for a few days too which helps.  This WOD was tough!  I remember 35# DB snatches being my jam but today they were challenging.  Felt good to breathe heavy and sweat.  Thanks!

April 8, 2020

Daily score: 7

Workout:

Gymnastics 1
A. Strict hspu; amrap unbroken x4; rest 2 min

11, 9, 8, 6

B. HS walk tech work 10-15 min

done, some off the wall walks, 2 feet kick ups, walks

C. Strict ring dips; amrap unbroken x5; rest 2 min (turnout at the top
of each rep)

5, 5, 5, 4

D1. Bench press; 8-10x4; rest 90 sec

85x8
85x10
85x8
85x9

D2. DB push press @41x1; amrap unbroken 35#/hand x4; rest 3 min

6, 6, 5, 5

E1. Hollow body hold; 1 min x3; rest as needed
E2. Side body arch hold; 45 sec x3/side; rest as needed
E3. Arch body hold; 1 min x3; rest as needed

done, without splitting up!

Great workout!  Good to get some consistency this week.  Feel less stressed and more settled in to our new reality.  This packed a punch, I gave it all my best.  The core series was a burner and I'm proud of how I held up.  Thanks!

April 7, 2020

Daily score: 8

Workout:

Structural strength 1
A1. Isometric deadlift pull; 7 seconds x5; rest 20 sec (put a weight
on the bar that is far above your 1rm so you can pull on it without
budging it.  Then strip to your working weight)

7 seconds x5

A2. Deadlift; 5x5; rest 2 min (increase weight from last week)

175x5x5

B. Barbell hip thrusts (put a miniband around your knees); 10-12x5;
rest 2 min (1 sec pause at the top.  Same weight as last time for 2
more reps)

105 x12
105 x10
105 x11x3

C1. Banded frog pumps; 40 reps x2; rest 1 min

40 x2

C2. Side laying banded clamshells; 30 reps x2; rest 1 min

30/side x2

C3. Single leg hip thrusts; 15 reps x2/side; rest 1 min

15/side x2

Got some good sleep and was off today and it's beautiful outside.  The only 'problem' I have is not being allowed to surf or ride.  What's crazy is people are still allowed to golf!  Alas.  This workout went really well and packs a good punch.  Thank you, made me feel like I'm still gonna make some gains.  

April 5, 2020

Daily score: 7

Workout:

A:  hill climb x3

approx 3 miles/one hour/steep...14% average grade

B:  handstand work x15 mins

shoulder taps, 2-foot kick ups

C: 3 rounds, not for time

10 foot HS walk
15 sandbag squats #70
3 weighted pull ups 15#

done

It was a beautiful day and I knew I needed to get some sunlight and fresh air. The hill we live on is such a perfect climb.  And then I just added some movements I felt like doing.  And now I'm back at work but feeling way better than I did when I left yesterday.  Thanks!

April 3, 2020

Daily score: 7

Workout:

A:  hill walk
B:  handstand work

CrossFit 2
21-15-9
DB devil's press 35#/hand
50-50-50
Feet DB front rack walking lunge
double unders

13:57 (used 25# dbs)

This was a great workout.  14 minute wod that packed a punch.  I can barely do one devils press with 35’s without jerking under it so went with 25’s and they were still tough.  Thanks!

April 2, 2020

Daily score: 7

Workout:

A: hill walk (about a 1.5 mile hike around home)

Run wod 1
3 rounds for time:
400m sandbag run
20 sandbag step ups 20"
20 sandbag squats
20 in place sandbag lunges

38:06
(more of approx 600m WALK with 70# sandbag)

This was a great challenge.  In and out of rain and lots of different ways of carrying the bag.  The step ups were probably the hardest.  I've gotta say, the squats are hard, but feel soooo good on my back.  It's as though hugging the sand bag while squatting pulls me into the right position.  It feels stronger, more glute participation, wider stance.  It feels so different than how I squat with a barbell on my back.  Different in a good way, like 'comfortable' with all the focus on the muscle working instead of 'uncomfortable' position issues.  I hope that makes sense.  Felt really good to workout and do something 'hard' that was different than the kind of 'hard' work has been this week.  Thanks!