Daily score: 7
Workout:
A. Front squats; 5 sets of 5 (load heavy now if it feels 100%)
103,113,113,118,123
B. Rear foot elevated unloaded band resisted split squats; 6-8x5/side;
rest 1 min bw sides
8/side x 5
C. OH medball miniband marches; 20 steps x5; rest 2 min
20 x5
D. Band resisted deadbugs; 12 alt'ing reps x5; rest 90 seconds
12 x 5
E. test out movements again and see what feels good, what doesn't, etc
Deadlifts- no
Burpees-no
Cleans/snatches-okay (hard to control when it pulls and when it doesn't)
Lunges-good
Box jumps-good
+
mobility work 20-30 min
Done
Squats felt great. I eased up in weight slowly just to be sure. B, C, D went well. Deads and burpees pull sharp right at the hami insertion below the butt, however, not nearly as bad as a couple weeks ago. Cleans/snatches were okay but every now and then it would pull at one place or another. At least it's improving. And so glad so many things don't bother it at all, like biking, etc. Thanks!
Saturday, July 30, 2016
Wednesday, July 27, 2016
July 27, 2016
Daily score: 5
B1. Bent over single arm DB rows; 8-10-x5; rest 1 min
Workout:
A. Stability ball single arm DB bench press; 8-10x5; rest 1 min bw sides
35# x 10/arm x 5
B1. Bent over single arm DB rows; 8-10-x5; rest 1 min
40x8
40x9
40x8x3
B2. Two arm KB front rack alternating strict press; 14 alt'ing reps
x5; rest 2 min (maintain the other KB in front rack while pressing the
alternate arm)
x5; rest 2 min (maintain the other KB in front rack while pressing the
alternate arm)
26# x 14 x 5
+
Row 100m @80%
Row 100m @85%
Row 100m @90%
Row 100m @95%
Row 100m @100%
rest 3 min
x6
(goal is 3-5 sec per 500m speed differences)
Row 100m @80%
Row 100m @85%
Row 100m @90%
Row 100m @95%
Row 100m @100%
rest 3 min
x6
(goal is 3-5 sec per 500m speed differences)
2:03
2:03
2:02
2:01
2:01
2:01
My glutes were pretty sore from yesterday and I was having a rough self esteem day and just not feeling pumped at the gym. It was also super hot and a large class going on. Sometimes I feel like an outsider amongst the chaos and today was one of those days. I probably should have taken a rest day but have plans the next two nights so needed to switch things around. Anyhow, A and B went well. It was the rowing I was having anxiety about. I just couldn't handle the pressure I was putting on myself about doing better than last week and didn't have any intensity I could muster. I made a deal with myself to just do them and not worry about the pacing or intensity change or time...because otherwise I just wanted to bail. So that's what I did. It was still painful and oh so hot. Sorry for the downer post...just being honest. I'm sure I'll perk up and snap out of it. Thanks!
Tuesday, July 26, 2016
July 26, 2016
Daily score: 8
Workout:
A. Back squat; 3 sets of 10 @5-10# heavier
83x10x3
B. Sorensen hold; 30 seconds x8; rest 30 sec
30x8
C1. Hip thrust isometric holds; 30 seconds x6; rest 30 sec
30x6 with 33# bar
C2. Banded clam shells; 10 reps x6/side; rest 30 sec
10/side x 6
C3. Unloaded single leg reaches (like an RDL except you extend your
alternate arm out as far as you can get it); 5 reps x6; rest 3 min
5/side x 6
D. Hollow body holds; 30 seconds x6; rest 1 min
30x6
E. Underswitch; 6 slow controlled reps x5; rest 90 seconds
6 x 5
This is a solid hard workout even though it doesn't seem that way on paper. My whole torso is tired now. Squats felt way better this leg, injury feels stronger in general. However, it is sad that 83# did not exactly feel 'light'. Sor holds are tough the last 5 seconds. Hardest part of the C series was the hip thrust isomeric holds. Left leg on the reaches felt way better this week, no painful pulling under the butt. Hollow body hold are so tough...last one was not the best form. Under switch sucks but I know it is doing something because it lights my core up. Thanks!
Workout:
A. Back squat; 3 sets of 10 @5-10# heavier
83x10x3
B. Sorensen hold; 30 seconds x8; rest 30 sec
30x8
C1. Hip thrust isometric holds; 30 seconds x6; rest 30 sec
30x6 with 33# bar
C2. Banded clam shells; 10 reps x6/side; rest 30 sec
10/side x 6
C3. Unloaded single leg reaches (like an RDL except you extend your
alternate arm out as far as you can get it); 5 reps x6; rest 3 min
5/side x 6
D. Hollow body holds; 30 seconds x6; rest 1 min
30x6
E. Underswitch; 6 slow controlled reps x5; rest 90 seconds
6 x 5
This is a solid hard workout even though it doesn't seem that way on paper. My whole torso is tired now. Squats felt way better this leg, injury feels stronger in general. However, it is sad that 83# did not exactly feel 'light'. Sor holds are tough the last 5 seconds. Hardest part of the C series was the hip thrust isomeric holds. Left leg on the reaches felt way better this week, no painful pulling under the butt. Hollow body hold are so tough...last one was not the best form. Under switch sucks but I know it is doing something because it lights my core up. Thanks!
July 25, 2016
Daily score: 8
Workout:
A. Tall kneeling band resisted single arm DB strict press;
8-10x4/side; rest 1 min bw sides
25#x10x2
25x9x2
B1. Hollow body strict pull ups; 5 reps AFAP x7; rest 1 min
3/2
3/2
3/2
3/2
3/1/1
2/2/1
2/2/1
B2. Pike hspu; 6-10 reps x7; rest 2 min
10/10/10/6/7/7/6 unbroken
+
Assault sprints
10 seconds @93-96% effort
rest 50 seconds
x24
I went mtn biking for approx 60-90 mins. 5 loops of 5 mins down, 10 mins climbing (guessing).
It was a hot sunny day so I ran to the gym and did the login then took advantage of the chance to ride outside and some local shorter trails. A and B went well. The hollow body pull ups improved this week. I can do 3 unbroken now! Leg/back is feeling better too...hoping to be ready to test it out again at the end of the week. Thanks!
Workout:
A. Tall kneeling band resisted single arm DB strict press;
8-10x4/side; rest 1 min bw sides
25#x10x2
25x9x2
B1. Hollow body strict pull ups; 5 reps AFAP x7; rest 1 min
3/2
3/2
3/2
3/2
3/1/1
2/2/1
2/2/1
B2. Pike hspu; 6-10 reps x7; rest 2 min
10/10/10/6/7/7/6 unbroken
+
Assault sprints
10 seconds @93-96% effort
rest 50 seconds
x24
I went mtn biking for approx 60-90 mins. 5 loops of 5 mins down, 10 mins climbing (guessing).
It was a hot sunny day so I ran to the gym and did the login then took advantage of the chance to ride outside and some local shorter trails. A and B went well. The hollow body pull ups improved this week. I can do 3 unbroken now! Leg/back is feeling better too...hoping to be ready to test it out again at the end of the week. Thanks!
Sunday, July 24, 2016
July 22-23, 2016
Daily score: 8/7 (a little sore the second day)
Workout:
outdoor days
So...I was stir crazy friday after 4 days cooped up at work AND it was supposed to rain all day in Portland on friday. So I headed out to Hood River about a 45 minute drive where it is nearly always sunny and rented a mountain bike and hit some trails for the first time ever. It was soooooooo fun. Like riding a roller coaster in the woods. I was in heaven. It was awesome how easy the climbing was since I am strong and in shape now. Some of the guys I met on the trail were dumbfounded how I passed them on the climb when it was my first day lol. Of course I had to say 'I CrossFit' like the nerd I am. The downhill was completely foolish dangerous and reckless and I laughed the whole way. I didn't break anything, just a few scrapes. Road for about 2 hours. Then I woke up Saturday morning and couldn't quit thinking how I wanted to try it again and figured some skills out...so I figured I would rent again a little closer to town and try some closer trails. Seemed all good until I got to the trail and got kinda lost and long story short, a two hour ride turned into a 5 hour adventure. The terrain was not for a beginner but I secretly loved it and had a blast. This ride involved a hard 4 mile climb just to get to the trail heads. I had planned on doing my CF workout when I got back but was so beat I called it good. And the riding was a really good glute workout as it was. I thought about doing the workout today (sunday) to make up for it but thought I may benefit more from recovery at this point. What is super exciting is that the riding does not aggravate my injury at all!!!!!! I cannot express how great that is and how free and strong it felt to not be limited by the pain. If anything, it actually feels better. So...thanks...and congrats to you and Travis on a top 10 finish! I will be back in the gym tomorrow!
Workout:
outdoor days
So...I was stir crazy friday after 4 days cooped up at work AND it was supposed to rain all day in Portland on friday. So I headed out to Hood River about a 45 minute drive where it is nearly always sunny and rented a mountain bike and hit some trails for the first time ever. It was soooooooo fun. Like riding a roller coaster in the woods. I was in heaven. It was awesome how easy the climbing was since I am strong and in shape now. Some of the guys I met on the trail were dumbfounded how I passed them on the climb when it was my first day lol. Of course I had to say 'I CrossFit' like the nerd I am. The downhill was completely foolish dangerous and reckless and I laughed the whole way. I didn't break anything, just a few scrapes. Road for about 2 hours. Then I woke up Saturday morning and couldn't quit thinking how I wanted to try it again and figured some skills out...so I figured I would rent again a little closer to town and try some closer trails. Seemed all good until I got to the trail and got kinda lost and long story short, a two hour ride turned into a 5 hour adventure. The terrain was not for a beginner but I secretly loved it and had a blast. This ride involved a hard 4 mile climb just to get to the trail heads. I had planned on doing my CF workout when I got back but was so beat I called it good. And the riding was a really good glute workout as it was. I thought about doing the workout today (sunday) to make up for it but thought I may benefit more from recovery at this point. What is super exciting is that the riding does not aggravate my injury at all!!!!!! I cannot express how great that is and how free and strong it felt to not be limited by the pain. If anything, it actually feels better. So...thanks...and congrats to you and Travis on a top 10 finish! I will be back in the gym tomorrow!
Thursday, July 21, 2016
July 21, 2016
Daily score: 5 (mental not physical...well mentally a 3, physically a 6...and gave it a 5 because I round up)
Workout:
A. Stability ball single arm DB bench press; 8-10x4; rest 1 min bw sides
25x10
30x10
35x10
35x10
B1. Bent over single arm DB rows; 8-10-x4; rest 1 min
25x10
35x10
40x8
40x8
B2. Two arm KB front rack alternating strict press; 14 alt'ing reps
x4; rest 2 min (maintain the other KB in front rack while pressing the
alternate arm)
26#x14x4
+
Row 100m @80%
Row 100m @85%
Row 100m @90%
Row 100m @95%
Row 100m @100%
rest 3 min
x5
(goal is 3-5 sec per 500m speed differences)
1:58
1:59
1:59
1:57
1:58
I felt better after working out. There were some good vibes in the gym today. The stability ball press was fun, adds a different element. B series went well too. I was dreading the rowing but was happy with my efforts. And happy the leg/hip/back thing felt good. Getting outta town for some fresh outdoor air and a day off after a long week tomorrow...I'm sure I will do something active, just haven't decided what yet. Thanks! And go Travis!!!
Workout:
A. Stability ball single arm DB bench press; 8-10x4; rest 1 min bw sides
25x10
30x10
35x10
35x10
B1. Bent over single arm DB rows; 8-10-x4; rest 1 min
25x10
35x10
40x8
40x8
B2. Two arm KB front rack alternating strict press; 14 alt'ing reps
x4; rest 2 min (maintain the other KB in front rack while pressing the
alternate arm)
26#x14x4
+
Row 100m @80%
Row 100m @85%
Row 100m @90%
Row 100m @95%
Row 100m @100%
rest 3 min
x5
(goal is 3-5 sec per 500m speed differences)
1:58
1:59
1:59
1:57
1:58
I felt better after working out. There were some good vibes in the gym today. The stability ball press was fun, adds a different element. B series went well too. I was dreading the rowing but was happy with my efforts. And happy the leg/hip/back thing felt good. Getting outta town for some fresh outdoor air and a day off after a long week tomorrow...I'm sure I will do something active, just haven't decided what yet. Thanks! And go Travis!!!
July 20, 2016
Daily score: 7
Workout:
A. Back squat; 3 sets of 10 @light load; rest as needed
73, 83, 33 (bar)
B. Sorensen hold; 30 seconds x6; rest 30 sec
30x6
C1. Hip thrust isometric holds; 30 seconds x5; rest 30 sec
30x4 with 33# bar at hip
C2. Banded clam shells; 10 reps x5/side; rest 30 sec
10/5 per leg
C3. Unloaded single leg reaches (like an RDL except you extend your
alternate arm out as far as you can get it); 5 reps x5; rest 3 min
5x5/leg
D. Hollow body holds; 30 seconds x5; rest 1 min
30x5
E. Underswitch; 6 slow controlled reps x4; rest 90 seconds
6x4
Well...something weird happened on the second set of back squats, I think I shifted chest forward hips up first out of the bottom on one of the reps and just that little bit of bad form sent a twinge of pain to the left hami insertion where I have the problem. So I went lighter and slow on the last set and things seemed fine. The rest of the workout was fine. Sorensen holds were fine but hard on the last couple sets. C series wasn't that bad. Really proud of the hollow body hold this time, they were all pretty solid. Underswitch...again,; surprisingly tough. Thanks!
Workout:
A. Back squat; 3 sets of 10 @light load; rest as needed
73, 83, 33 (bar)
B. Sorensen hold; 30 seconds x6; rest 30 sec
30x6
C1. Hip thrust isometric holds; 30 seconds x5; rest 30 sec
30x4 with 33# bar at hip
C2. Banded clam shells; 10 reps x5/side; rest 30 sec
10/5 per leg
C3. Unloaded single leg reaches (like an RDL except you extend your
alternate arm out as far as you can get it); 5 reps x5; rest 3 min
5x5/leg
D. Hollow body holds; 30 seconds x5; rest 1 min
30x5
E. Underswitch; 6 slow controlled reps x4; rest 90 seconds
6x4
Well...something weird happened on the second set of back squats, I think I shifted chest forward hips up first out of the bottom on one of the reps and just that little bit of bad form sent a twinge of pain to the left hami insertion where I have the problem. So I went lighter and slow on the last set and things seemed fine. The rest of the workout was fine. Sorensen holds were fine but hard on the last couple sets. C series wasn't that bad. Really proud of the hollow body hold this time, they were all pretty solid. Underswitch...again,; surprisingly tough. Thanks!
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