Daily score: 8
Workout:
Gymnastics class
Great class! I had some long handstand holds and did way better and stopping and starting while walking. We also did some cart wheel variations to work pirouettes. Feeling lots of improvement.
Thanks!
Thursday, October 31, 2019
Wednesday, October 30, 2019
October 29, 2019
Daily score: 8
Workout:
#32
A. Squat snatch; 2 reps on the min for 6 min @moderate load
Done at 90
B. Squat clean and jerk; 2 reps on the min for 6 min @moderate load
Done at 110
C. Front squat; build to a max
165
+
3 rounds for time:
25 cals ski erg
10 box jumps 20"
6:58
(5:37 time on ski erg)
+
C1. Single leg RDL; 8-10x2; rest 1 min
35#x10x2
C2. Barbell hip thrusts; 10-12x2; rest 1 min
125x12x2
C3. Banded frog hip extensions; 12 reps x2; rest 1 min
12x2
Workout:
#32
A. Squat snatch; 2 reps on the min for 6 min @moderate load
Done at 90
B. Squat clean and jerk; 2 reps on the min for 6 min @moderate load
Done at 110
C. Front squat; build to a max
165
+
3 rounds for time:
25 cals ski erg
10 box jumps 20"
6:58
(5:37 time on ski erg)
+
C1. Single leg RDL; 8-10x2; rest 1 min
35#x10x2
C2. Barbell hip thrusts; 10-12x2; rest 1 min
125x12x2
C3. Banded frog hip extensions; 12 reps x2; rest 1 min
12x2
Great practice with the 2 emom’s. Stoked to get a solid rep at 165 on the FS. 170 is my previous 1 rep and I feel like I’m nearly there. Just been awhile since I’ve felt that much weight on the bar. Legs are coming back though! WOD was fun, I love the ski erg. Everything else went well. Thanks!
Tuesday, October 29, 2019
October 28, 2019
Daily score: 8
Workout:
#31
6 min amrap:
10 CTB pull ups
10 cal row
3 rounds plus 3 ctb
+
A. False grip weighted isometric hang; 20 seconds x3; rest 90 sec
10#,10, 10
B. Negative strict muscle ups; accumulate 10 reps
*try to take the transition as slow as possible and maintain the
false grip into a full hang on each rep
10
C1. DB bench press; 12-15x3; rest 1 min
35x13
35x12
35x12
C2. DB strict press; 10-12x3; rest 1 min
25x12
25x10
25x10
D1. Parallete elevated push ups; 15 for time x3; rest 1 min
:29 (10/5)
:40 (8/4/3)
:36 (5/5/5)
D2. HS shoulder taps with band assistance (not the wall); 20 reps x3;
rest as needed
Workout:
#31
6 min amrap:
10 CTB pull ups
10 cal row
3 rounds plus 3 ctb
+
A. False grip weighted isometric hang; 20 seconds x3; rest 90 sec
10#,10, 10
B. Negative strict muscle ups; accumulate 10 reps
*try to take the transition as slow as possible and maintain the
false grip into a full hang on each rep
10
C1. DB bench press; 12-15x3; rest 1 min
35x13
35x12
35x12
C2. DB strict press; 10-12x3; rest 1 min
25x12
25x10
25x10
D1. Parallete elevated push ups; 15 for time x3; rest 1 min
:29 (10/5)
:40 (8/4/3)
:36 (5/5/5)
D2. HS shoulder taps with band assistance (not the wall); 20 reps x3;
rest as needed
could not do on band
20 wall facing
20 wall facing
20 wall facing
Enjoyed the 6 minute amrap, just wanted to get more than 3 rounds. Weighted hangs left a mark on my wrists the next day but feels like a great strength building exercise. I 'felt' way stronger and slower on the negative mu's. First video is the first one and second is the last one. Usually by the last one I'm falling apart a bit but this time I felt strong. The DB work smoked my arms for the push ups/shoulder taps. I couldn't begin to safely do the shoulder taps against the band (did maybe 3), even back to the wall was sketch, so I did wall facing. Don't know if I mentioned this already but I just saw that my 20.2 video email never went through....was probably too long. Will just keep it for prosperity's sake at this point. Thanks!
Monday, October 28, 2019
October 27, 2019
Daily score: 8
Workout:
Outdoor day
Mountain biking
2-3 hours
A stunning day. Dirt was a little muddy from yesterday's rain but it was an amazing day to ride. Crisp and sunny and tons of fall colors. And...my new bike! I fell in love with it today. It's fast. It allows me to accelerate so much more efficiently. Was so fun. Marc even commented how much faster I was based on how close behind him I was. You gotta get out here in the fall, it's transcendent :).
On a CrossFit note- I am having so much for competing in the Open. I added the last couple minutes of 20.3 here to illustrate how hard the DLs were for me. I never grunt but that just came outta me. Funny though, this is my best score yet! Can't wait for the next one. Thanks!
Workout:
Outdoor day
Mountain biking
2-3 hours
A stunning day. Dirt was a little muddy from yesterday's rain but it was an amazing day to ride. Crisp and sunny and tons of fall colors. And...my new bike! I fell in love with it today. It's fast. It allows me to accelerate so much more efficiently. Was so fun. Marc even commented how much faster I was based on how close behind him I was. You gotta get out here in the fall, it's transcendent :).
On a CrossFit note- I am having so much for competing in the Open. I added the last couple minutes of 20.3 here to illustrate how hard the DLs were for me. I never grunt but that just came outta me. Funny though, this is my best score yet! Can't wait for the next one. Thanks!
October 26, 2019
Daily score: 7
Workout:
Outdoor day
mountain biking
Sadly we were closed out by thunder and lightening! Basically an hour drive and a 5 minute ride.
Workout:
Outdoor day
mountain biking
Sadly we were closed out by thunder and lightening! Basically an hour drive and a 5 minute ride.
Friday, October 25, 2019
October 25, 2019
Daily score: 8
Workout:
20.3 (18.4)
21-15-9
Dl 155
Hspu
21-15-9
Dl 205
Hs walk 50’
9 min time cap
Score of 99 reps, made it through 9 of the heavy DL’s
Mountain biking 2.5 hours
So...last year I did this one twice, first time made it through 12 heavy DL’s, second through 17. Of course I wanted to do better and get a chance at walking. I was pumped to kill myself to get there. I was on the heavy DL bar at 7:10 which was even a tad faster than last years pace. I did 3 reps and then fell to really tough singles. I was grunting and trying to go as fast as possible but the weight was physically out-doing me. The truth is, I just haven’t been dead lifting heavy habitually compared to last year and nothing I could do was gonna magically change that. So, it’s all in all a win ;). Explanation: I went a liiittle faster on the first 21-15-9 and I lifted a relatively heavier weight compared to my current max as many times as I possibly could in the allotted time. I have zero doubt that I gave my all. Stoked to be injury free. We went mountain biking after which hopefully helped loosen things up. Back is tight but okay. I won’t be repeating this one, I know better than to believe I can make weight lighter in a couple days time. Fun challenge though and motivating! Thanks!
Thursday, October 24, 2019
October 23, 2019
Daily score: 6 (sore upper body, tired)
Workout:
Gymnastics class
Stressful day at work and took some effort in traffic to get to class but once again, so glad I'm doing this. We workout on holding a static HS hold, taking a step, holding, taking a step...was so hard and great practice. She also had us learning pirouettes which I've been so mystified by for a long time and with her instruction it was starting to make sense. All good, thanks!
Workout:
Gymnastics class
Stressful day at work and took some effort in traffic to get to class but once again, so glad I'm doing this. We workout on holding a static HS hold, taking a step, holding, taking a step...was so hard and great practice. She also had us learning pirouettes which I've been so mystified by for a long time and with her instruction it was starting to make sense. All good, thanks!
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