May 31, 2018

Daily score: 8

Workout(s):

A. Muscle up skills and drills 15 min

Done (toe spot drill, banded mu's, banded hollow body lat pull downs)

B. Butterfly CTB tech work 10 min

Done

C. Strict/kipping hspu tech work 10-15 min

 Done

+
4 sets working on HS walk under some fatigue
10 bar facing burpees AFAP
25 foot hs walk
rest as needed to recovery

 missed the time on the first set
2:06
3:35
4:05

+
D. Strict press; 5, 4, 3, 2, 1; rest 2 min


65, 75, 85, 90, 100




+
Mountain biking:
10 miles, 2 hours, started with a 35 minute climb

I did this workout early in the morning and I don't think I really woke up until the burpees!  I must say, I am much more aggressive and motivated in the afternoon.  I really wanted to squeeze in a mountain bike ride today though and it all worked out beautifully.  Muscle up drills went well, I used a smaller band for the banded drill than I have in the past.  I went way back to the basics on the butterfly work.  Having felt like I'm getting worse instead of better I think I need to back up and find the rhythm again.  At the end of working little circles I did some full b-fly pull ups and they felt better.  HSPU work went well, did some wall facing too.  Sets of 7 are just right on the kipping and I do way better frog leg than tucking.  HS walking with my HR up was a game changer.  So much harder.  I think because it puts a sense of urgency in my head and I get 'shook up'.  Good stuff.  It was messy and by the 4th round my shoulders were shot.  Loved exposing myself to the reality of how tough this is under fatigue.  It's gonna make the accomplishment so much more satisfying when I look back on how bad it was today.  I'll get it one day!  Strict press felt stupid hard after the HS walking.  65 x 5 was no piece of cake.  By the set of 3 I was feeling better though.  100 is my PR, so I'll take it.  Mountain biking was amazing today.  Perfect conditions and great company.  I destroyed the climb and even dropped one of the guys.  And he was trying!  I also ejected myself from the bike on the downhill with flare.  Managed to land on my feet quite a ways away from my bike :).  Pretty proud of that one.  I like to think I am getting better at crashing.  Got a massage from the sports chiro guy this afternoon and now I feel amazing.  I will be following you all this weekend at Regionals and pulling for you!  Hang in there!  Best of luck!  Can't wait to watch them give it their all.  Thanks!

May 30, 2018

Daily score: 7

Workout(s):

Swim 10 min easy warm up

Done

+
Kickboard swim; 50y
x6
rest 30 sec

Done

+
1 arm lead kick with board; 25y x4/side; rest 1 min bw sides

Done

+
Swim 25y @100% speed
rest 15 sec
x6
rest as needed to full recovery
x2

 :20-:23 for all 12 sprints

+
Swim 10 min easy cool down

Done



A. Hanging L hold; amsap x3; rest 90 seconds

 32, 32, 23

B. Tucked L hold on rings; amsap x3; rest 90 sec (film these as I want
to see what your positions look like while doing this)

10, 15, 20

C1. Shoulder extension plank; 20 secods x4; rest 40 sec
C2. Side plank; 30 secodns x4/side; rest 40 sec
C3. Hollow body hold; 30 seconds x4; rest 40 sec
C4. Tall kneeling KB halos; 5 slow controlled reps x4; rest 40 sec
C5. Tuck ups; 20 reps x4; rest as needed to recovery

 Done, used a 35# kb on the halos

+
Assault bike 4 min @80%
Assault bike 4 min @85%
Assault bike 4 min @90%
Assault bike 4 min for max cals

Missed

+
cool down/mobility work 20-30 min

Done, shoulders

First of all, I swam in the morning and did the other workout in the afternoon because looking at my schedule I wasn't going to be able to fit everything in otherwise.  I had the time and energy and really didn't want to miss anything!  I wouldn't wanna miss a chance at 'gains' ;).  Swimming felt great, worked out some of the soreness in my shins.  I felt like swimming a 25y in :20 was as fast as I've ever swam but who knows.  The tuck L-holds on the rings were tough, mostly just uncomfortable in the shoulders, hard for me to engage the lats and keep the shoulders pulled down.  Seemed worse on the right side...maybe.  Shoulder extension plank felt super good, didn't realize how tight my shoulders were there.  I had to skip the airdyne in order to make it to a work meeting on time and chose to do the mobility instead.  Everything else went well!  Thanks!

May 28, 2018

Daily score: 6

Workout:

Murph


Was out late the night before and drinking wine so didn’t feel super sharp at 7a when I showed up to do this one.  But I was excited for it and had fun.  My pull ups were awful, just all over the place with the butterfly.  Push ups I managed sets of 5 the whole way.  They sent us on about 1.2 mile run each time, so some added time there.  Took about 60 mins..  I was pretty tired the whole day afterwards but it has been a busy vacation full of rich foods etc.  Surprisingly, not terribly sore the next day.  Just my shins!  They are super sore, clearly from the running.   My right Achilles is tight just like last week but only half as bad.  Heading home tonight!  Thanks!

May 26, 2018

Daily score: 6 (tired, stiff hips, sore glutes)

Workout:

A. Squat snatch; build to a max effort set of 5 (all 5 reps must be
completed within 45 seconds)


100


B. Squat clean; build to a 3 rep max (all 3 reps must be completed
within 30 seconds)


135


C. Front squat; build to a 5 rep max

145


This was not my best session and everything felt heavy.  Yesterday was a long busy day and I was up late and then up early to pack.  All good stuff but I was a little more tired than usual and a little stiff/sore from the hike, not bad though.  Super happy to have gotten through this workout and did some mobility after and now body feels way better.  It’s gonna be a great weekend!  Thanks!

May 25, 2018

Daily score: 8

Workout:

Dog Mountain hike

7.8 miles
3000 feet elevation gain
4 hours

Achilles felt way better prior to this hike and held up just fine.  It was pretty steep and no issues going up but hard on the knees going down.  Great time!

May 24, 2018

Daily score: 6 (just because of achilles tightness)

Workout:

A. Strict press; 3x3; rest 2 min

 88,93,95

B. Freestanding hs hold tech work 15 min

Done, multiple 10 second holds

C. HS walk tech work 15 min

Done, one 12 foot walk

D. Incline DB bench press; 8-10x3; rest 2 min

25x10
30x10
35x10

E1. Seated medball russian twists; 20 reps x3; rest 2 min

30# ball x20 x3

E2. Tall kneeling KB halos; 5 slow controlled reps x3; rest 2 min

35# kb x 5 each way x 3

+
9 min amrap:
2-4-6-8-etc by 2 reps
CTB
burpees
box jumps 20"

I did step ups
Made it throught the 12's plus 12 burpees

Woke up with a really tight right achilles.  Felt like the foot was stuck pointed and took it awhile to loosen up just walking around the house.  Once I warmed up for the workout it felt way better but I still did step ups in the WOD just to be safe.  It's just a reaction to the du's yesterday.  Calf feels 100%.  I just feel tightness in the achilles directly behind the ankle.  It is the one I broke.  Strict press felt solid.  HS holds were greatly improved today and more consistent.  Finally figuring out how to use my fingers.  Walking was at first really frustrating and I thought maybe my shoulders were just tired.  But then in the last few minutes it got better.  I have been working on kicking up all in one motion from standing and that went well today.  Everything else went well, I had a few good sets of CTB in the wod but they are still all over the place.  I will get them.  Thanks!

May 23, 2018

Daily score: 8

Workout:

A. OHS; 3x3; rest 2 min

120, 130, 135

B1. Rear foot elevated DB split squat jumps; 6-8x3/side; rest 1 min

8# x8, x3

B2. Back squat; 3.3.3x3; rest 20 sec/rest 3 min (use approximate 6rm loading)

145,155,155

C. Weighted back extensions; 10 reps x3; rest 1 min

Bodyweight x10 x3

+
Double under skill work 15-20 min

One max set =47
Multiple sets of 30
Total= 350 du’s

Great workout.  Super happy to OHS 135x3.  Elbows were the weakest link.  Jumping split squats I felt way more in my quads than last week doing them with heavier weight and not jumping seemed more glutes.  Back extensions I have to do pretty slow and controlled to avoid getting nauseated, they were tough without any weight.  DU’s were an exciting improvement!  Almost got a set of 50.  The best part is zero calf trouble!  The right Achilles did get a little tender just toward the end of the 20 mins.  Thanks!