October 29, 2016

Daily score: 8

Workout:

Class

Hatch

BS:
108x5
118x5
128x5
138x5

FS:
98x5
103x5
113x5
113x5

+
12 min time amrap:
3 DL 185
3 box step overs
3 DL
6 box step overs
3 DL
9 box step overs
...and so on...

I made it to 10 out of 36 of the box step overs or 244 reps

All of this felt pretty great.  DL's got heavy toward the end of the wod but I did them all unbroken.  I did this in the morning and went mountain biking for a few hours in the afternoon.  The next day my hamstrings feel tight but otherwise I feel great!  Thanks!

October 25, 2016

Daily score: 7

Workout:

Hatch

BS:
108x5
118x5
128x5
138x5

FS:
98x5
103x5
113x5
113x5

+
50-40-30-20-10
Burpees
Double unders
15 minute time cap

I made it to 15 out of the set of 20 double unders

This whole thing went well.  Wod was just about keeping moving.  Not too bad.  Thanks!

October 24, 2016

Daily score: 6

Workout:

A. Hollow body position strict weighted pull ups 5#; accumulate 40
reps not for time

40 with 5#, all sets of 2

B. Shoulder stand on parallete tech work 10-15 min (work on tucked
position and send me a video)

All about 20 second holds

C. Seated arnold press; 10-12x5; rest 2 min

25x10x3
20x11
20x10

D. False grip ring rows; amrap unbroken x5; rest 90 seconds

20,20,15,15,12

E. Passive rope hangs; amsap x6; rest 90 sec (switch the top hand
every set.  low hand at the elbow of the top hand)

Skipped

F1. Planche leans; 20 seconds x5; rest 40 sec (aggressive protraction,
maintain posterior pelvic tilt)
F2. Parallete slide in-outs; 5 reps x5; rest 30 sec
F3. Hollow body hold; 30 seconds x5; rest 2 min

5 rounds done 

I had to do this one at home because I got off work too late to go to the gym, so I didn't have access to a rope for rope hangs.  Everything went well...the F series was really hard, shoulders and abs were getting tired.  I had a massage last week from a guy at Dr Ben's to help with the low back QL pain I was having.  It really helped and is nearly completely better.  Going back to him on Wednesday.  He thought is was my QL mostly and psoas and right glutes all tightened up.   Just realized I never filled you in on that.  Thanks!

October 23, 2016

Daily score: 6 (sore from mtn biking yesterday)

Workout:

A1. Snatch pulls; 1.1.1x5; rest 10 sec/rest 30 sec (@110% 1rm snatch)

128x5 sets

A2. Russian KBS; 10 reps AFAP x5; rest 2 min (explosive and ensure you
get glute activation)

62 x 10 x 5

B. Lateral DB step ups to low bench; 8-10x5/side; rest 1 min bw sides

25# x 10
30 x 10
30 x 10
35 x 10
35 x 10

C. Weighted back extensions; 10-12x5; rest 1 min

Unweighted 10 reps x 4 sets

D. Single leg split stance RDL; 8-10x3; rest 1 min bw sides

33# x 10 x 3

+
Row 100m @70%
row 100m @80%
row 100m @85%
row 100m @90%
Row 100m @100% effort
rest 3 min
x8

1:56, 1:54, 1:50, 1:51, 1:48, 1:49, 1:52, 1:52

I went mountain biking yesterday and it was a little extreme here and there...mostly a wicked 2 hours of climbing.   It was super fun though.  Woke up with a sore/tight low back,  right calf, and some bruises.    I modified this workout a little in an attempt not to piss off my low back muscles again, that is no fun.  I didn't do any weight on the back extensions and only did for sets because is was barely getting through rep 10 and make back was on fire.  The single leg RDLs are still super challenging especially on the right.  It is very hard from me to keep the pelvis and hip and low back all alligned correctly especially for more than 6 reps or so.  Way easier on the left.  Rowing sucked.  Just felt like forever and I was tired and cranky lol. So thanks!

October 21, 2016

Daily score: 6 (tired, back still sore)

Workout:

Class

Hatch

BS:
118x5
138x5
138x5
138x5

FS:
103x5x4

+
Fran
21-15-9
Thrusters 65
Pull ups

5:51

I could easily have napped instead of worked out today...it was just one of those days.  Squats went well...138 was hard every 4th and 5th rep.   I really wasn't that intimidated by Fran but afterward I remembered why it has so much hype-  I was smoked and took 5 minutes to catch my breath.   I did the 21 thrusters unbroken and felt fine and then about 7 of the pull ups and from there out it was painful.  I did all butterfly (however, I am sure if I had a judge not all of them were above the bar, working on it).  Did 8/7 on the 15 thrusters and 5/4 on the 9.  I lived and it was at least a one minute PR.  Thanks!

October 20, 2016

Daily score: 8

Workout:

A. Squat snatch; build to a moderate effort single then drop to 90%
and perform 7 singles

Mod effort single= 98
7 singles at 88

B. False grip weighted (5-10# weighted vest) ring to chest hold; amsap
x6; rest 90 seconds

10#
20,10,19,18,16,18

C. False grip ring rows; 10 reps x6; rest 2 min

10x6

D. Shoulder extension plank hold; 24 seconds x5; rest 1:40

24x5

E1. Leverage assisted ring plank hold with small circles; 5 slow
controlled circles in both directions x5; rest 30 sec
E2. Externally rotated parallete slide in-outs; 5 reps x5; rest 30 sec
E3. Hollow body holds; 30 seconds x5; rest 30 sec

5 rounds done

I was throwing the bar way out in front snatching today for some reason.  88 was a perfect weight to work on form.  Everything else went as usual.  Felt good, gave it my best.  Thanks!

October 18, 2016

Daily score: 8

Workout:

Class

Hatch squats

BS:
108x5
128x3
148x2
163x2
178x1

FS:
103x5
113x4
123x4
128x4

+
10 minute amrap:
5 DL 115
10 HRPU
15 box jump overs 20"

7 rounds +10

I felt really motivated and ready to move today.  If it weren't for the low back muscle weirdness, today would have been a 10.  Squats felt solid other than the rep at 178 was a struggle.  WOD wasn't that bad although my delts were lit up after.   I did all step overs on the box jumps.  Thanks!