Daily score: 8 (still pumped about the muscle ups)
Workout:
CF team series #5 (our last one! 8/8 Rx)
10 min time cap-
3 burpee box jumps (24/20)
3 DL's (225/155)
6
6
9
9
12
12
And on...
All synchro
We made it through 11 of the 15 DL's
=86 reps
This weight was lighter for me than for my partner so I paced with him on the DL's and we did all singles. He was fast on the burpee box jumps though and I was hustling to keep up. Felt good. We did this one at Scotty's gym where I have been coaching and it was a good community building experience. I'm excited to have completed the series and super motivated to get back to training and trying to be better at everything in fitness and life. Thanks!
Saturday, September 30, 2017
September 29, 2017
Daily score: 7 (did this on after 12 hours at work, was good though, I prefer working out late to early)
Workout:
CF Team Series #6
21-15-9
DB snatch 50/35
Bar muscle ups
(Synchro)
30 min time cap
65 reps (made it through 8 of the 15 bar mu's)
I know it may seem crazy that we didn't just scale this. But I am so glad we didn't. Getting 29 bar muscle ups was a huge uplifting accomplishment for me. I way overachieved compared to what I thought I could do. I really dug deep, believed in myself and got aggressive. I only failed 3 reps. The DB snatches felt light and easy. I am so stoked to have done this whole series Rx and am so motivated to improve at everything. One more to go. Thanks!
Workout:
CF Team Series #6
21-15-9
DB snatch 50/35
Bar muscle ups
(Synchro)
30 min time cap
65 reps (made it through 8 of the 15 bar mu's)
I know it may seem crazy that we didn't just scale this. But I am so glad we didn't. Getting 29 bar muscle ups was a huge uplifting accomplishment for me. I way overachieved compared to what I thought I could do. I really dug deep, believed in myself and got aggressive. I only failed 3 reps. The DB snatches felt light and easy. I am so stoked to have done this whole series Rx and am so motivated to improve at everything. One more to go. Thanks!
Thursday, September 28, 2017
September 28, 2017
Daily score: 6 (nothing physical, just other life crap. Made me lose my appetite too and of course some sleep loss. But I am being mindful and dealing and not being a baby like I have in the past when I get hurt/sad. Learning. At least I hope!)
Workout:
A)
I was at the gym in the morning and played around with hspu's, handstands, and bar muscle ups. I did 5-6 bar muscle ups. Happy i still have them. They are definitely chicken wing :/. But a start.
B)
CF Team series workout #7-
Partner1 (me)
0-2 hspu's (24)
2-4 rest
4-6 du's (113)
6-8 rest
8-10 back squat 1rm (185)
Partner 2 (Kellen)
10-12 back squat 1rm (225)
12-14 rest
14-16 du's (158)
16-18 rest
18-30 hspu's (17)
722 reps
Felt great moving at the gym this morning. Did the team workout in the evening. Super happy with the hspu's, did 12, 5, 5, 2. Du's could of course be better. My legs were shaky hitting the squat but hey- I was 5# off my pr. So I was happy. This was a weird team workout though. Another one in the bag. Thanks!
Workout:
A)
I was at the gym in the morning and played around with hspu's, handstands, and bar muscle ups. I did 5-6 bar muscle ups. Happy i still have them. They are definitely chicken wing :/. But a start.
B)
CF Team series workout #7-
Partner1 (me)
0-2 hspu's (24)
2-4 rest
4-6 du's (113)
6-8 rest
8-10 back squat 1rm (185)
Partner 2 (Kellen)
10-12 back squat 1rm (225)
12-14 rest
14-16 du's (158)
16-18 rest
18-30 hspu's (17)
722 reps
Felt great moving at the gym this morning. Did the team workout in the evening. Super happy with the hspu's, did 12, 5, 5, 2. Du's could of course be better. My legs were shaky hitting the squat but hey- I was 5# off my pr. So I was happy. This was a weird team workout though. Another one in the bag. Thanks!
September 27, 2017
Daily score: 6
Workout:
Team series #8
Partner #1-
Row 1000m
50 thrusters 45/35
30 CTB
Followed by partner 2 doing the same
22:04
I rowed the 1k in 3:58, maybe a 1k pr. Thrusters I did in three sets with short rest. CTB I did all singles. I took 12 something and went first. Was fine but kinda a lame 'partner' workout. It had also been a rather frustrating day outside of the gym for me. But working out helped. Thanks!
Workout:
Team series #8
Partner #1-
Row 1000m
50 thrusters 45/35
30 CTB
Followed by partner 2 doing the same
22:04
I rowed the 1k in 3:58, maybe a 1k pr. Thrusters I did in three sets with short rest. CTB I did all singles. I took 12 something and went first. Was fine but kinda a lame 'partner' workout. It had also been a rather frustrating day outside of the gym for me. But working out helped. Thanks!
Monday, September 25, 2017
September 25, 2017
Daily score: 8
Workout:
Team series #4
100 cal row
100 TTB
9:28
Rowed my heart out. We each rowed twice. I went second and then finished it. He rowed more cals but we rowed about the same amount of time. Finished the row just shy of 4 mins. He did sets of 10 TTB to start out and slowed to 4-5 and I started with a couple sets of 5 then mostly 3's that were singles without coming off the bar. It's my ability to do a lat pulldown that fatigues. Not trying to make an excuse but the bar at the gym felt 'weird' compared to what I am used to at home too. Was fun and am quite happy with our effort and time and mostly with the fact that I am a little sore/tight but really feel good. It felt so short and I was ready to really do a full workout when we were done. Missing my 2 hours sessions! Especially happy my shoulders don't 'hurt'. Pretty cool. Thanks!
Workout:
Team series #4
100 cal row
100 TTB
9:28
Rowed my heart out. We each rowed twice. I went second and then finished it. He rowed more cals but we rowed about the same amount of time. Finished the row just shy of 4 mins. He did sets of 10 TTB to start out and slowed to 4-5 and I started with a couple sets of 5 then mostly 3's that were singles without coming off the bar. It's my ability to do a lat pulldown that fatigues. Not trying to make an excuse but the bar at the gym felt 'weird' compared to what I am used to at home too. Was fun and am quite happy with our effort and time and mostly with the fact that I am a little sore/tight but really feel good. It felt so short and I was ready to really do a full workout when we were done. Missing my 2 hours sessions! Especially happy my shoulders don't 'hurt'. Pretty cool. Thanks!
Sunday, September 24, 2017
September 24, 2017
Daily score: 7
Workout:
Team series #3
50 synchro wb's
30 cleans 135/95
50 synchro wb's
20 cleans 185/135
50 synchro wb's
10 cleans 155/225
12 min time cap
We made it through 16 of the second set of cleans, 146 reps
This one was kinda fun. WBs went well considering I usually throw a foot lower in my garage. The first set of cleans felt light and fast. The second set of cleans were a max effort for me. I only failed one though and got 7 of the 16 myself. I was doing an ugly catch shooting my feet out to the sides. But I was happy with my effort. It's not been that long since I've been back cleaning with the bar so I can accept where I am at but am motivated to make 135 feel solid! Thanks!
Workout:
Team series #3
50 synchro wb's
30 cleans 135/95
50 synchro wb's
20 cleans 185/135
50 synchro wb's
10 cleans 155/225
12 min time cap
We made it through 16 of the second set of cleans, 146 reps
This one was kinda fun. WBs went well considering I usually throw a foot lower in my garage. The first set of cleans felt light and fast. The second set of cleans were a max effort for me. I only failed one though and got 7 of the 16 myself. I was doing an ugly catch shooting my feet out to the sides. But I was happy with my effort. It's not been that long since I've been back cleaning with the bar so I can accept where I am at but am motivated to make 135 feel solid! Thanks!
September 23, 2017
Daily score: 6
Workout:
Team series #2
120 du's each
120 CTB total in sets of 15
120 hang snatch 95/65 total in sets of 15
120 du's each
15 minute time cap
we made it through 102 of the CTB, 342 reps
A workout like this was part of the reason I wanted to do this comp. I kinda wanted a baseline for how I would do at some crossfitty stuff Rx. Well...shouldn't be a surprise but the chest to bar were pretty slow for me. Not to mention I still have to break up the du's quite a bit, I did 40 then 20's then 10's. The chest to bar are an interesting problem, I get height but as we noted with the CTB isomeric holds, that position is not strong for me. I think I am making them way more difficult than they should be. Of course it's not like I have practiced them much, but now I know. My partner fatigued some on them and was doing mostly singles but not as bad as me. Plenty of things to get better at. Thanks!
Workout:
Team series #2
120 du's each
120 CTB total in sets of 15
120 hang snatch 95/65 total in sets of 15
120 du's each
15 minute time cap
we made it through 102 of the CTB, 342 reps
A workout like this was part of the reason I wanted to do this comp. I kinda wanted a baseline for how I would do at some crossfitty stuff Rx. Well...shouldn't be a surprise but the chest to bar were pretty slow for me. Not to mention I still have to break up the du's quite a bit, I did 40 then 20's then 10's. The chest to bar are an interesting problem, I get height but as we noted with the CTB isomeric holds, that position is not strong for me. I think I am making them way more difficult than they should be. Of course it's not like I have practiced them much, but now I know. My partner fatigued some on them and was doing mostly singles but not as bad as me. Plenty of things to get better at. Thanks!
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