March 30, 2020

Daily score: 6 (tired, sore, sad)

Workout:

 Gymnastics 2

A. Weighted pull ups; 2-3x5; rest 2 min

15x3

20x2x4

B. Tuck front lever hold; 20 seconds x4; rest 2 min

20x4

C. Negative strict muscle ups; accumulate 10 reps not for time

10

D1. Bulgarian ring rows; amrap x3; rest 2 min

6,5,5

D2. Supianted grip inverted barbell rows; amrap unbroken x3; rest 2 min

7,5,5

D3. Hinge rows; 10 reps x3; rest 2 min

10x3

Just had a rough day.  Low motivation, home alone, really missing Bailey.  Legs are still sore which feels good.  Foot/ankle still felt bad, bad enough to not risk running.  Will try a run workout tomorrow maybe.  All of this was challenging.  But doable.  Shoulders are sore even just a few hours after.  Thanks!

March 29, 2020

Daily score: 7

Workout:

Battle rope 

8 sets:
Battle rope 30 sec
30 sec rest
90 sec bike @moderate aerobic pace
30 sec rest

Set 1/5 - Both arms up and down together at the same time
Set 2/6 - Both arms up and down opposite times
Set 3/7 - Both arms making circles with the rope (right arm clockwise, left arm counter clockwise - ie spinning out)
Set 4/8 - Both arms making circles with the rope (right arm counterclockwise, left arm clockwise - ie spinning in)

Done, 20-22 cals/round on bike

On the circles spinning IN I had to do one arm at a time for a few reps to avoid tangling the ropes.  I got better as I went and by about 20 seconds I noticed some decrease in power output in my arms.  Was fun to do something new.  Thanks!

March 28, 2020

Daily score: 7

Workout:

Structural strength 2
A. Back squat; 6-8x5; rest 3 min (all sets between 65-80% 1rm)

115x6, 125x6, 120x6 (video), 115x6x2

B. Front squat; 5x5 (all sets between 60-75% 1rm); rest 1 min

95, 100, 100, 100, 100

C. OHS; 10, 10, 10; rest 90 sec

55, 65, 65

D. Strict press; 5x5; rest 2 min

70, 75, 80, 80, 80

E. Bent over barbell rows; 8-10x3; rest 2 min

80x8x3

Well, my right ankle has been weird since running earlier this week.  The first couple days after it was just swollen but no pain, then the foot started hurting some and now, after this workout, it's swollen and random moving pain throughout the foot/ankle.  I guess running may not have been such a great idea.  My bad.  I put the video of the squats in to show how hard 120x6 was for me.  My legs/back worked hard through this workout.  Back was feeling blown up by the OHS so I stayed light on them.  Everything else went well and I did mobility after and am all good, just weird ankle/foot.  Will do my gymnastics workout tomorrow and hope it'll calm down.  Not back to work until monday night.  Thanks!

March 25, 2020

Daily score: 7

Workout:

Gymnastics 1
A. Strict hspu; amrap unbroken x3; rest 2 min

11, 7, 8

B. HS walk tech work 10-15 min

done, 8 mins static hold work, 7 mins walking

C. Strict ring dips; amrap unbroken x4; rest 2 min (turnout at the top of each rep)

5, 4, 4, 5

D1. Bench press; 8-10x3; rest 90 sec

85x10
85x10
85x8

D2. DB push press @41x1; amrap unbroken 35#/hand x3; rest 3 min

35x6
35x5
35x5

E1. Hollow body hold; 1 min x2; rest as needed

unbroken x2

E2. Side body arch hold; 45 sec x2/side; rest as needed

unbroken/side x2

E3. Arch body hold; 1 min x2; rest as needed

unbroken x2

CrossFit 1
For time:
50 calories rowing
50 TTB
50 calories ski erg

14:07 (3:47 row, 5/5 then 4/3/3 until 50, 4:00 ski)

Pretty sore the next day from this one, chest, upper back.  Pretty rare for me to get upper body sore so kinda satisfying.  Everything felt great.  The slow descent on the push press was harder to control with my left arm.  Good solid session.  Thanks!

March 24, 2020

Daily score: 7 (poor sleep, stress I think)

Workout:

Structural strength 1
A. Deadlift; 5x5; rest 2 min (performed as heavy consecutive singles. Stand up between reps and reset as if you were pulling a 1rm.  Keep them heavy, but positionally sound)

185, 175, 175, 155, 155

B. Barbell hip thrusts (put a miniband around your knees); 8-10x5; rest 2 min (1 sec pause at the top)

85x10x2
95x10
105x10
115x10

C1. Banded frog pumps; 30 reps x2; rest 1 min

30x2

C2. Side laying banded clamshells; 20 reps x2; rest 1 min

20/side x2

C3. Single leg hip thrusts; 10 reps x2/side; rest 1 min

10/side x2


D. Front rack barbell reverse lunges; 20 alting reps x2; rest 2 min

65x20
75x20

The first set of DL's at 185 was so hard!  I think I underestimated how taxing setting up every rep would be.  I felt super faint after the last rep.  175 was pushing it too.  155 felt good.  Left glute has a significantly harder time with the banded clamshells.  Everything else went well.  Thanks!

March 23, 2020

Daily score: 8

Workout:

Running 1
Run 10 min easy
+
Run 200m @tough aerobic pace
run 200m @easy pace
x4
+
run 10 min easy

done, 30 mins 4.6k

+
stretching/cool down 10-15 min

done

Felt so good to get outside.  I ran with no headphones, and just enjoyed the peace.  I used my garmin watch.  Body is a bit sore the next day in the joints but nothing really bad.  I think I am drawn to running right now because I miss being outside with Bailey.  I need that.  Anyhow, felt pretty good.  Thanks!

March 19, 2020

Daily score: 6

Workout:

1. 10 second freestanding HS hold/ rest 1’/ 7 strict pull ups/ rest 1’/ 10’ HS walk/ rest as needed/ all x5

Done

2.  Bench press, 10-8-6-4-2, rest 2’

85,90,95,100,105

3.  RFESS 8-10/side / rest 2’ / OHS 5/ rest 2’ / all x3

10/side x3 / 65x5x3

+
Jog outside

Done- 15 mins

As predicted both the CF gymnastics gym and my globo gym are closed.  I needed to move and I needed to get outside so I came up with this.  HS actually went really well today on rested arms.  Pull ups felt fatigued by the 4th round.  Been forever since I bench pressed and was kinda fun.  Back felt tight on the OHS so I stayed light and worked on form and tension.  The job felt heavenly.  I neeeeeeded the sun and fresh air.  Maybe a good time to do a jogging/running cycle?  Hopefully my body isn’t pissed about it tomorrow.  It felt good in the moment.  So much stress at work, and home... and so much grief and guilt and sadness.  And even some anger.  And the occasional pity party.  But I’m keeping on.  I chose exercise over alcohol and wallowing tonight, so it’s a win.  Thanks!