Daily score: 7 (sore left quad/hip)
Workout:
Assault bike 30 min time trial
(every 3rd minute perform 6 burpee box jump overs 20", every 6th
minute perform 15 double unders)
274 cals
+
mobility work 30 min
Done
I had to wake up at the crack of dawn to coach the morning classes today, first one was at 6am! Crazy. Was fun though. I did this with a guy from class I convinced to join me. It wasn't bad at all. Did all the DU's unbroken. Other than some mildly sore legs, doing good. Thanks!
Wednesday, January 31, 2018
January 30, 2018
Daily score: 7
Workout:
A. Squat clean; build to a max
148 (tied pr)
B1. Squat clean; 10 reps AFAP 95# x2; rest to transition weight
:47 for first 10 then total of 3:25 for B1,B2,B1
B2. Squat clean; 5 reps AFAP 110#
Clock was at 1:47 after B1 and B2
C. Sandbag over shoulder tech work with 70# - 20 for time
3:15
D. Incline bench TTB; 12 slow controlled reps x3; rest as needed
12x3
+
For time:
5-10-15-20
thrusters 75#
TTB
8:17
+
shoulder mobility work 20-30 min
Done
Workout:
A. Squat clean; build to a max
148 (tied pr)
B1. Squat clean; 10 reps AFAP 95# x2; rest to transition weight
:47 for first 10 then total of 3:25 for B1,B2,B1
B2. Squat clean; 5 reps AFAP 110#
Clock was at 1:47 after B1 and B2
C. Sandbag over shoulder tech work with 70# - 20 for time
3:15
D. Incline bench TTB; 12 slow controlled reps x3; rest as needed
12x3
+
For time:
5-10-15-20
thrusters 75#
TTB
8:17
+
shoulder mobility work 20-30 min
Done
The videos tell the clean story. I have no trouble getting under it but if I lose tension I can’t regain it and get out of the bottom. Nothing new. Happy to hit my old pr. My back/midline totally crumbled on the way up though. After the B series my back muscles were super lit up. I did the first 10 unbroken, singles on the 4 at 110, and then doubles on the last 10. No pain, just really tight. I lost tension in my core on the way up on the cleans just trying to go fast and not be a sissy. I could have pushed the sandbags more but I just did one steady rep after another and made sure I was keeping my midline tight, back was tired. Love in the incline bench TTB, challenging. The wod was kinda fun, 75# thrusters are definitely heavier than 65 :). I did all sets of 5 on the ttb until the last 12 or so, at some point I was down to singles. Thanks!
Sunday, January 28, 2018
January 28, 2018
Daily score: 7
Workout:
Active recovery swim work 60 min
* work on various stroke tech… breast, back, freestyle, side stroke,
underwaters, paddles, kick with board, kick with paddles, kick with
flippers. During this accumulate 1 maximal effort 75y swim
75y = 1:19
I swam a total of 1900 yards. Did a little of everything you listed. Felt good! Thanks!
Workout:
Active recovery swim work 60 min
* work on various stroke tech… breast, back, freestyle, side stroke,
underwaters, paddles, kick with board, kick with paddles, kick with
flippers. During this accumulate 1 maximal effort 75y swim
75y = 1:19
I swam a total of 1900 yards. Did a little of everything you listed. Felt good! Thanks!
Saturday, January 27, 2018
January 27, 2018
Daily score: 7
Workout:
A. OHS; 3x3; rest 2 min
95, 105, 115 (x4)
B. Back squat; 10 sets of 3 @75% 1rm; rest 90 seconds
3 at 140 x 10 sets
C. DB thrusters; 20 reps AFAP 35# x3; rest 2-1 min
1:06 (13/7), 1:08 (12/8), 1:34 (8/6/6)
E. DB power snatch; 20 reps AFAP 25# x3; rest 2-1 min bw sets
(decreasing rest between)
:45, :41, :39
+
3 rounds for time:
10 deadlift 155#
20 wall balls
5:18 (unbroken)
I got some sleep last night at work and then got an invite to go lift at open gym with a Strongman group and that sounded fun so I postponed rest day. Glad I did, this was a fun, high energy workout. My only regret is starting too light on the OHS. I did a fourth rep in the video at 115 because one of the coaches told me to keep my left heel down and I didn't wanna end on that note so I did another with my heel down :). That is when I realized I should have started heavier. I got a tip to keep my neck more in line on the back squats and a little more narrow grip on the DLs in the WOD. I grip the DLs with my clean grip and have never been told to DL with a more narrow grip but it makes sense. Things you hear when hanging out with power lifters.... Doing the 10 sets of squats out in a gym with a lot going on was way better than alone at home. They were challenging but not awful. The gut check part of this workout were the sets of thrusters. Wow was that hard. The snatches felt like nothing after the thrusters. I did them all alternating and switched on the ground and muscle snatched them all easy. I felt some fatigue and a tight back prior to the wod so I did fuss with and wear my belt. But the 155 didn't feel that heavy and I did the whole thing unbroken. It was good to practice WBs with a 14# ball to a 9 foot target. They didn't feel heavier or harder the only difference was accuracy was a little more challenging at the higher height. I was happy that sets of 20 weren't too awful. Thanks!
Workout:
A. OHS; 3x3; rest 2 min
95, 105, 115 (x4)
B. Back squat; 10 sets of 3 @75% 1rm; rest 90 seconds
3 at 140 x 10 sets
C. DB thrusters; 20 reps AFAP 35# x3; rest 2-1 min
1:06 (13/7), 1:08 (12/8), 1:34 (8/6/6)
E. DB power snatch; 20 reps AFAP 25# x3; rest 2-1 min bw sets
(decreasing rest between)
:45, :41, :39
+
3 rounds for time:
10 deadlift 155#
20 wall balls
5:18 (unbroken)
I got some sleep last night at work and then got an invite to go lift at open gym with a Strongman group and that sounded fun so I postponed rest day. Glad I did, this was a fun, high energy workout. My only regret is starting too light on the OHS. I did a fourth rep in the video at 115 because one of the coaches told me to keep my left heel down and I didn't wanna end on that note so I did another with my heel down :). That is when I realized I should have started heavier. I got a tip to keep my neck more in line on the back squats and a little more narrow grip on the DLs in the WOD. I grip the DLs with my clean grip and have never been told to DL with a more narrow grip but it makes sense. Things you hear when hanging out with power lifters.... Doing the 10 sets of squats out in a gym with a lot going on was way better than alone at home. They were challenging but not awful. The gut check part of this workout were the sets of thrusters. Wow was that hard. The snatches felt like nothing after the thrusters. I did them all alternating and switched on the ground and muscle snatched them all easy. I felt some fatigue and a tight back prior to the wod so I did fuss with and wear my belt. But the 155 didn't feel that heavy and I did the whole thing unbroken. It was good to practice WBs with a 14# ball to a 9 foot target. They didn't feel heavier or harder the only difference was accuracy was a little more challenging at the higher height. I was happy that sets of 20 weren't too awful. Thanks!
Friday, January 26, 2018
January 26, 2018
Daily score: 7
Workout:
A. Inverted barbell rows; amrap unbroken x6; rest 90 seconds
8,8,7,7,7,7
B1. Ring push ups; amrap unbroken x6; rest 90 seconds
20,17,17,16,15,15
B2. Strict pull ups; amrap unbroken x6; rest 90 seconds
8,8,6,6,6,6
C. Large magnitude kip swings on rings with hip extension; 10 reps x5;
rest 90 seconds
10,9,9,9,6
D. Strict muscle up negatives; accumulate 5 reps (film, try to
replicate transition positions as much as possible from a video of
someone kipping)
5
+
18 min amrap:
25 calories row
12 burpees to 6" reach
4 kipping hspu
5 rounds + 14 cals
+
mobility work 15 min
Done
I did this at CrossFit Portland. Good energy there today. Scotty was out on the floor working out too and it’s always good to have his eyes and help. Just in case you don’t notice, that was 100 ring push ups ;). Kipping felt good the first set. I did 9’s on the next few because I was losing it by then. And 6 on the last set because I felt one more kip away from tearing my palms. I am starting to ‘get’ the hip extension better though. Scotty approved of my muscle up negatives, said they looked good I just have that one spot I need to slow down. We both recognize how much better they are than the last time I tried though. WOD was fun. I never stopped, went straight into the hspu’s and they were no problem. I did have to jump higher than 6” each burpee, it was either that or a bar I could touch. Overachieving for the day :). I work tonight so decided to do this today so that tomorrow I can relax. Feeling great and ready for a pre-work nap. Thanks!
Workout:
A. Inverted barbell rows; amrap unbroken x6; rest 90 seconds
8,8,7,7,7,7
B1. Ring push ups; amrap unbroken x6; rest 90 seconds
20,17,17,16,15,15
B2. Strict pull ups; amrap unbroken x6; rest 90 seconds
8,8,6,6,6,6
C. Large magnitude kip swings on rings with hip extension; 10 reps x5;
rest 90 seconds
10,9,9,9,6
D. Strict muscle up negatives; accumulate 5 reps (film, try to
replicate transition positions as much as possible from a video of
someone kipping)
5
+
18 min amrap:
25 calories row
12 burpees to 6" reach
4 kipping hspu
5 rounds + 14 cals
+
mobility work 15 min
Done
I did this at CrossFit Portland. Good energy there today. Scotty was out on the floor working out too and it’s always good to have his eyes and help. Just in case you don’t notice, that was 100 ring push ups ;). Kipping felt good the first set. I did 9’s on the next few because I was losing it by then. And 6 on the last set because I felt one more kip away from tearing my palms. I am starting to ‘get’ the hip extension better though. Scotty approved of my muscle up negatives, said they looked good I just have that one spot I need to slow down. We both recognize how much better they are than the last time I tried though. WOD was fun. I never stopped, went straight into the hspu’s and they were no problem. I did have to jump higher than 6” each burpee, it was either that or a bar I could touch. Overachieving for the day :). I work tonight so decided to do this today so that tomorrow I can relax. Feeling great and ready for a pre-work nap. Thanks!
Thursday, January 25, 2018
January 25, 2018
Daily score: 7
Workout:
A. Clean grip deadlift; 3x3; rest 2 min
185, 205, 215
B. Deadlift; 20, 20; rest as needed bw sets (tight brace and good mid line)
145, 145
+
For time:
20-40-60
wall balls
12-16-20
hang power snatch 55#
50-50-50
feet DB front rack walking lunge
14:01 (20# wb, 35# db per hand)
+
shoulder/hip/ankle mobility work 20-30 min
Done
Ankle was sore this morning but no 'pain' like last night. Bugged me walking around work, I had to do a ton of walking today. But by the time I was warming up to workout it didn't even cross my mind. Deadlifts went well. The WOD was painful. I did the first 20 wbs unbroken and same for the snatches. The lunge was tough, heavy, couldn't remember what weight was in last years open but 35's seemed heavy. By the 3rd round I finally figured out how to hold it best. Second set of wb's I did sets of 10, then 10/6 on the snatches. Third round 15's and 10 and 10. Happy with my effort, took me 5 mins on the airdyne to cool down, I definitely had the want to roll on the floor feeling. Thanks!
Workout:
A. Clean grip deadlift; 3x3; rest 2 min
185, 205, 215
B. Deadlift; 20, 20; rest as needed bw sets (tight brace and good mid line)
145, 145
+
For time:
20-40-60
wall balls
12-16-20
hang power snatch 55#
50-50-50
feet DB front rack walking lunge
14:01 (20# wb, 35# db per hand)
+
shoulder/hip/ankle mobility work 20-30 min
Done
Ankle was sore this morning but no 'pain' like last night. Bugged me walking around work, I had to do a ton of walking today. But by the time I was warming up to workout it didn't even cross my mind. Deadlifts went well. The WOD was painful. I did the first 20 wbs unbroken and same for the snatches. The lunge was tough, heavy, couldn't remember what weight was in last years open but 35's seemed heavy. By the 3rd round I finally figured out how to hold it best. Second set of wb's I did sets of 10, then 10/6 on the snatches. Third round 15's and 10 and 10. Happy with my effort, took me 5 mins on the airdyne to cool down, I definitely had the want to roll on the floor feeling. Thanks!
Wednesday, January 24, 2018
January 24, 2018
Daily score: 7
Workout:
20 min amrap:
10 calories rowing
10 burpees
10 box jumps 20" (step down)
20 double unders
7 rounds + 10 + 5 (fastest round = 2:27, slowest = 2:59)
+
mobility work 30 min
Done
WOD was fine, mostly just felt like cardio. Not a brilliant double under day but I did do a few rounds of the du’s unbroken. Box jumps felt fine. I kept moving the whole time. Sometime during the mobility I felt some ankle discomfort. It’s right in the front and hurts to go up on my toes. Not entirely sure it’s from the wod, I may have just overstretched it inadvertently. Hoping to wake up healed :). It’s not that bad. Thanks!
Workout:
20 min amrap:
10 calories rowing
10 burpees
10 box jumps 20" (step down)
20 double unders
7 rounds + 10 + 5 (fastest round = 2:27, slowest = 2:59)
+
mobility work 30 min
Done
WOD was fine, mostly just felt like cardio. Not a brilliant double under day but I did do a few rounds of the du’s unbroken. Box jumps felt fine. I kept moving the whole time. Sometime during the mobility I felt some ankle discomfort. It’s right in the front and hurts to go up on my toes. Not entirely sure it’s from the wod, I may have just overstretched it inadvertently. Hoping to wake up healed :). It’s not that bad. Thanks!
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