Daily score: 7
Workout:
A. Weighted dip negatives @31A2; 3-4x6; rest 2 min
5# x 4
7.5# x 4
10# x 4
18# x 3
18# x 4
20.5# x 3
B. Toes to bar; 20 AFAP x3; rest 3 min
1:40, clock got turned off, 2:15
+
Open workout 14.5
21:00
Dip negatives were fun. Figured out I could do more weight than I'd planned. Definitely felt them in the anterior chest/shoulder. Toes to bar were fine. The first set I did 9 unbroken but then could only do 3. Second set I did sets of 5. Third set, sets of 4-5. 14.5 wasn't all that bad but I had a poor plan. I wanted to do the thrusters unbroken so I did 21 unbroken and then rested 30 secs before starting the 18 and somewhere around 12 my triceps/shoulders were on fire and I needed to break so dropped the bar. I broke once on 15 and 12 too. Basically I should have just planned on breaking them up and resting less. But, 65# did feel very manageable and I felt strong in my form. And I was winded but alive :). Thanks!
Thursday, January 29, 2015
Wednesday, January 28, 2015
January 28, 2015
Daily score: 6
Workout:
Airdyne 10 min
Row 10 min
both @z1 pace
+
30 min oly tech work
Airdyne and row were good. I decided to clean for 30 mins since it's been awhile. I did one power then one full clean. Worked up in weight then backed down a bit. Focused on full extension and catching under tension without getting 'stuck'. I power cleaned 133 pretty easily and that was a power clean PR by 5#s. But I couldn't get up with it from a squat clean, same story. I did squat clean 123 and 128 and struggled with the front squat portion. But it seemed like more the middle of the squat this time than the actual getting out of the hole, for what that's worth. Thanks!
Workout:
Airdyne 10 min
Row 10 min
both @z1 pace
+
30 min oly tech work
Airdyne and row were good. I decided to clean for 30 mins since it's been awhile. I did one power then one full clean. Worked up in weight then backed down a bit. Focused on full extension and catching under tension without getting 'stuck'. I power cleaned 133 pretty easily and that was a power clean PR by 5#s. But I couldn't get up with it from a squat clean, same story. I did squat clean 123 and 128 and struggled with the front squat portion. But it seemed like more the middle of the squat this time than the actual getting out of the hole, for what that's worth. Thanks!
Tuesday, January 27, 2015
January 27, 2015
Daily score: 5
Workout:
A. Power snatch; build to a 3rm
88
+
Open workout 14.1
4 rounds + 7 snatches (187)
I was in a funk today. Frustrating day at work and in general. Emotions running wild. I was stressed about this workout too. Been putting a lot of pressure on myself regarding how I perform and measure up to others. I just need to calm down and work through it. The good thing is I know I love what I'm doing and CF in general because it really does mean a lot to me on a lot of levels. As for the workout...the 88 x 3 wasn't entirely pretty but it was legit. I did a little splitting out with the legs and pressing slightly overhead. The wod actually went faster than I'd thought and I wish I had pushed a little more. I'd gone through all these pacing ideas and I should have just gone for it. I did the first 2 rounds of snatches unbroken but I feel like I do them slow. All the double unders I did in sets of 15 and 15. I did start to feel myself breathe during them so that's an improvement. Set 3 I did 9/6 snatches, set 4 6/5/4. I was spent but immediately started thinking I could have done more, lol. Thanks!
Workout:
A. Power snatch; build to a 3rm
88
+
Open workout 14.1
4 rounds + 7 snatches (187)
I was in a funk today. Frustrating day at work and in general. Emotions running wild. I was stressed about this workout too. Been putting a lot of pressure on myself regarding how I perform and measure up to others. I just need to calm down and work through it. The good thing is I know I love what I'm doing and CF in general because it really does mean a lot to me on a lot of levels. As for the workout...the 88 x 3 wasn't entirely pretty but it was legit. I did a little splitting out with the legs and pressing slightly overhead. The wod actually went faster than I'd thought and I wish I had pushed a little more. I'd gone through all these pacing ideas and I should have just gone for it. I did the first 2 rounds of snatches unbroken but I feel like I do them slow. All the double unders I did in sets of 15 and 15. I did start to feel myself breathe during them so that's an improvement. Set 3 I did 9/6 snatches, set 4 6/5/4. I was spent but immediately started thinking I could have done more, lol. Thanks!
Sunday, January 25, 2015
January 25, 2015
Daily score: 6
Workout:
A. Squat snatch; 12 singles @80+% 1rm; rest 90 seconds (build heavier
as you go and try to build maximal)
78-98 (PR power snatch by 5# at 98)
B. Front squat; build to a 5rm
125
C1. Thrusters; 5 unbroken 75# x7; rest 30 sec
done
C2. Deadlift; 5 unbroken 155# x7; rest 1 min
done
+
airdyne sprint 20 seconds @100%
slow spin 1:40
x4 sets
done
Snatching felt fine. I power snatced 98 twice super easy with great power snatch form but just wasn't getting it in a full snatch today. Go figure. I even tried 103 just to see but that didn't happen. Front squat at 125 was really tough the 4th and 5th rep, knees coming in and chest dropping some. Thruster deadlift combo was actually rather satisfying, about my pace :). Deadlifts felt light. The airdyne is so uncomfortable to me. I've done a lot a lot of road biking and it's just so weird to be sitting so verticle. But I did it. Didn't like it but it was over quick. Thanks!
Workout:
A. Squat snatch; 12 singles @80+% 1rm; rest 90 seconds (build heavier
as you go and try to build maximal)
78-98 (PR power snatch by 5# at 98)
B. Front squat; build to a 5rm
125
C1. Thrusters; 5 unbroken 75# x7; rest 30 sec
done
C2. Deadlift; 5 unbroken 155# x7; rest 1 min
done
+
airdyne sprint 20 seconds @100%
slow spin 1:40
x4 sets
done
Snatching felt fine. I power snatced 98 twice super easy with great power snatch form but just wasn't getting it in a full snatch today. Go figure. I even tried 103 just to see but that didn't happen. Front squat at 125 was really tough the 4th and 5th rep, knees coming in and chest dropping some. Thruster deadlift combo was actually rather satisfying, about my pace :). Deadlifts felt light. The airdyne is so uncomfortable to me. I've done a lot a lot of road biking and it's just so weird to be sitting so verticle. But I did it. Didn't like it but it was over quick. Thanks!
Saturday, January 24, 2015
January 24, 2015
Daily score: 8
Workout:
A. Split jerk; build to a max
153 (5# PR)
B. 50 push jerk for time @80% of A (from floor)
39:30 at 123#
C. Protraction circuit - 3 rounds
x3
+
30 seconds max reps burpees
30 seconsd max reps CTB pull ups
30 seconds max reps double unders
rest 90 seconds
x4 sets
9/3/30
9/4/19
9/5/24
9/5/23
+
mobility 30 min
Workout:
A. Split jerk; build to a max
153 (5# PR)
B. 50 push jerk for time @80% of A (from floor)
39:30 at 123#
C. Protraction circuit - 3 rounds
x3
+
30 seconds max reps burpees
30 seconsd max reps CTB pull ups
30 seconds max reps double unders
rest 90 seconds
x4 sets
9/3/30
9/4/19
9/5/24
9/5/23
+
mobility 30 min
done
Split jerk PR felt solid. Tried 158 and wasn't even close. The 50 push jerk reps at 123# were daunting. That just happens to be my 'old' PR push jerk (just assuming it's gone up). However, I could only do one at a time and failed 3-5 or so. I used the jerk blocks. Nothing hurt and it went fine, just slow. I definitely learned to drop low under it or it wasn't pretty. The wod was exciting because I was wondering if my arms would even be able to do CTB after the jerks. I actually strung 4 together on the third round! And 3 on the 4th. So that was exciting. Progress. Thanks! Hoping I can move my arms tomorrow :).
Thursday, January 22, 2015
January 22, 2015
Daily score: 6
Workout:
Row 5k for time
(record heart rate -- peak and average through interval)
22:59
1k splits: 4:30, 4:35, 4:48, 4:35, 4:30
Avg pace: 2:18/500m
Avg HR: 161
Peak HR: 176 (hit during last 30 seconds)
It took 7 mins to get up to 160. I stayed right around 160 until 17 minutes and from there on was around 170.
Thankfully the gym was busy while I did this. Of course it felt long. My glutes and grip got tired. Other than that it was just a mind game. I found my splits funny. I wasn't trying to do anything split wise, just rowing, lol. Afterward, my left hamstring felt really tight and I'm still trying to loosen it up. Thanks!
Workout:
Row 5k for time
(record heart rate -- peak and average through interval)
22:59
1k splits: 4:30, 4:35, 4:48, 4:35, 4:30
Avg pace: 2:18/500m
Avg HR: 161
Peak HR: 176 (hit during last 30 seconds)
It took 7 mins to get up to 160. I stayed right around 160 until 17 minutes and from there on was around 170.
Thankfully the gym was busy while I did this. Of course it felt long. My glutes and grip got tired. Other than that it was just a mind game. I found my splits funny. I wasn't trying to do anything split wise, just rowing, lol. Afterward, my left hamstring felt really tight and I'm still trying to loosen it up. Thanks!
January 21, 2015
Daily score: 7
Workout:
A. Push jerk; build to a 3rm
118
B. Hanging L holds; 15 seconds x6-8 sets; rest 45 sec
15 x 8
+
For time:
50 toes to bar
20 burpees
50 sit ups (feet anchored)
20 burpees
For time:
50 toes to bar
20 burpees
50 sit ups (feet anchored)
20 burpees
10:20
Neck, upper back and shoulders were sore going in to today. Some of it is just tension and stress from work. I've started doing the crossover iron symmetry for warm up and cool down. I think it is helping. I wish I'd tried 123 on the push jerk. But the 3rd rep at 118 was slow to lock out on the right shoulder. Hanging L-holds felt solid until the 7th set. And to be honest, the 8th was probably a little shy of 15, legs were dropping. After having such success with T2B recently, I was surprised that I fatigued quickly during the WOD and had to start doing single at around rep35. I think doing it after the L-holds was rough. Other than that the WOD was fun. Gonna try and get a massage soon. Thanks!
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