7/29/2015

AM:
7-8 sets easy:
:60 row
:60 FLR 
:60 airdyne
:30/side plank
:60 single unders

PM:
A. Overhead squat, 2-2-1-1, 20x1; 2:00 rest
B. 1-arm DB row, 3x3-4/side, 20x1; :60 between sides
C1. Barbell farmers walk (both arms) 2x20-25m; :60 rest
C2. Bear crawl, 2x15' forward + 15' reverse; :60 rest
+
3 sets:
:35 prowler sprint w/straight arms, outside loaded for very fast foot turnover
5:25
+
3 rounds not for time:
4-8 weighted glute-ham raises, 20x1
5 freestanding handstand push ups
10-12 unbroken toes to bar

AM
7 sets complete

PM
A. 155-155(switched to nanos)-160-170
B. 60-65-70(3)
C1. 65#/side both sets
C2. complete
+
complete with 40# on prowler
+
complete-ish
12# for GHR
TTB were between 4-7, could not get it together after prowler sprints


AM session started off slow and stiff but warmed up and felt better after a few sets.

PM session was the worst. It was so hot. This was how I felt during my entire PM session:

HUMIDITY IS THE LITERAL WORST

I'm gonna be honest, I was in a terrible mood today because of the heat and humidity. Everything felt 100 times more difficult. I know there's nothing I can do about it and I was being a huge baby but that's just how it went today. 

I started my overhead squats in lifting shoes with no knee sleeves. I didn't even bother putting on my knee sleeves because it was so humid and I figured I wouldn't be able to even pull them up. I did my first set at 155 and realized I did in fact need knee sleeves. I went to the back room and untied my lifting shoes, and somehow the laces on one of them ended up in a huge knot. I was too annoyed to try and untie it so I just switched to my nanos for the last three sets. It actually wasn't bad at all, I don't think I've ever done heavy overhead squats in nanos but I didn't mind it.

DB row was fine. 

The first set of the double barbell carry went really well, I wasn't sure how heavy to go so I just put 30# on each bar to test it out. I ended up just doing that weight for my first set and I was able to do it easily without the bars tipping or becoming unbalanced. I added 10# on each side for the second set and all of it went to hell. I attempted to pick up the bars four times and couldn't do it, it seemed like no matter where I put my hands it was still unbalanced. After the fourth attempt I was like 

I dropped back down to 55# per side and was able to carry it easily. Merrrrr.

Prowler sprints were pretty terrible, :35 is a very long time. As soon as I took all the equipment outside, it started pouring rain. I actually didn't mind at first, it felt really nice and it definitely cooled things off outside. However, by the second set it was raining pretty hard so I left the prowler outside and rested inside. By the third set the rain had stopped but I was pushing the prowler through huge puddles which made it a little more difficult, but it didn't really matter because it would have been difficult regardless. These were pretty tough. 

The not for time stuff.....ehhhhh. Here's what happened. I felt nauseous after the prowler sprints and it never went away. The freestanding HSPU were really difficult after the prowler sprints, and I wasn't able to get more than 7 toes to bar. I had to drop off the bar because I had no energy and felt nauseous. This was just a bad showing all around, I felt terrible after the prowler sprints and felt drained from the heat. Heather even told me I looked terrible. Today was not the best. 

7/28/2015

AM
15 sets:
:30 airdyne @weird speedometer pace
:30 aidyne @50%
+
5 rounds:
:15-:20 hang alternating between passive and active every few seconds
20m double overhead KB carry, moderate
+
15 sets:
:30 airdyne @weird speedometer
:30 airdyne @50%

PM
A. Power clean and split jerk, build to a 2RM- must be completed within :20 window
B. Behind the neck shoulder press, 3x3-4, 21x1; 2:00 rest
+
45 row cals @80:
3:00 rest
For time @80%:
20 deadlifts, 125
10 wall walks
15 power cleans, 125
30 ring push ups
20 deadlifts, 125
3:00 rest
45 row cals @80%
+
800m walk cool down

AM
complete
35# KB/side

PM
A. 185
B. 80-85-90
+
3:18
+
8:53
+
3:13
+
complete


Was the hang from the bar during my AM session supposed to be with two hands? I only did it with one arm like all the previous weeks, then looked at my notebook again and realized it didn't say 1-arm hang from bar. Oops. Either way, I was hanging from the bar. Passively and actively. 

2RM clean and jerk felt great today, this was needed after my snatching shitshow yesterday. I wore my nanos for this and I think I'm going to start lifting in those more often, I really liked it. Cleans were really easy today and so were the jerks, I stopped at 185 because I had a slight press out on the second jerk and I barely made it in the time cap. I didn't think I had enough left in the tank to attempt 190 twice in that short amount of time. 

Behind the neck press was fine, I'm becoming indifferent about these. 

The 80% piece felt much harder than it was supposed to....I was moving at an 80% pace but I was breathing really hard. I think it was the humidity. The only movement that felt smooth was the row. Deadlifts were broken into 10/10 both times. Wall walks were fast for the first 5 then slowed way down after that, my forearms were blowing up. Power cleans were too slow, they were all singles and I was resting too much between reps. I just couldn't catch my breath. Ring push ups weren't terrible, broken into sets of 10/5/5/5/5. Overall this was harder than it should have been. 

The first 400m of my cool down walk were pretty uncomfortable, it was really hot outside. Once I turned around to come back the sun had sort of gone behind the clouds so it was a bit better. I'm ready for this humidity to end. 

7/27/2015

AM
6000m row @Z1

PM
A. Squat snatch clusters, 3x1.1 heavy- goal is 145+, :20 between singles, 2:30 rest
B. Back squat barefoot, 5x2-3, 42x1; 2:30 rest
+
For 24:00
1st: :10/side bottom of pistol hold- in nanos, foot flat on ground, use as little support as possible
2nd: 3-4 unbroken muscle ups
3rd: 45 double unders
+
3 rounds not for time:
4/side powell raises, 30x0
12 moderate reverse hypers

AM
complete

PM
A. 145-145-145
B. 155-165-175-185-190(2)
+
complete
+
complete
20# for first set of PR then dropped to 15#
55#/side for RH


Z1 row felt excellent this morning!

Snatches were TERRIBLE today, oh my gosh. It's amazing how lifting can differ from week to week. Last Monday everything felt great and I hit 155 with no issues. Today I never made a lift over 145. I think the issue today was total lack of warm up in my shoulders. I was able to do the first cluster at 145 so I went to 150 for the second set and failed it twice. The pull was always extremely easy and I was getting it overhead, but for some reason my shoulders and arms weren't locking it out, I would catch it and then fall forward every time. Austin told me the pull looked fast and easy, but my turnover wasn't aggressive. For some reason I was being very timid about turning over, and I think it's because my shoulders were still cold. I went back down to 145 and failed the first attempt. I was pretty frustrated by this point. I made the lift the next two times and just kept it at 145 for the third set. I was pretty mad about this, especially since last week 155 felt like nothing. Also, the lifts I made today were extremely easy and pretty. I was basically just being a bitch on the turnover on the lifts I failed. EFF. Lifting is the worst. I don't mean that. 

Barefoot back squat is definitely getting better. 

The 24:00 EMOM went really well. My pistol holds are getting more comfortable, I'm still holding on to the rig for the most part but I don't feel like I'm going to fall backwards constantly. Muscle ups were so easy today, I think this is the best they have felt in weeks. I was catching them SUPER high, almost no dip. I'm going to keep messing around with this. I was able to do 4 unbroken for the first five sets, then I had to drop to three because my hands were starting to slip since it was so muggy and humid in the gym. I had to drop down to two muscle ups on the last two sets because I literally could not hold on to the rings. My hands and the rings were wet. I kept trying to wipe my hands with my shirt, I even rotated the rings to see if that would make a difference but I had to drop off after two reps because I was afraid I was going to slip off mid-kip. Seriously, I could not hold on to the rings. Shit was real wet in there. 

Not for time stuff was okay, at this point I just wanted to be done because it was so hot. I started out with 20 pounds for the powell raise but I realized that was probably a bit aggressive, I would not have been to keep up with that for two more sets so I dropped down to 15. 

7/26/2015

Long, unplugged hike

errrr.....I did not complete this today, I'm sorry. Time got away from me.

I woke up later than usual and headed to the gym where I witnessed the Bike Incident of 2015. Then I had to run home and shower before I met up with Brandie, Heather and Emily at Nation to watch the CrossFit Games. It was a fun afternoon of hanging with my buds while eating good food. I was a little bummed to see Mayhem end up in first place, I was pulling for CrossFit Milford. I met a few of their athletes at the Pro Day/Combine and they're all really nice. I was also a little disappointed to see Mat Fraser end up in second place. However, I was very happy Katrin won! I have always really liked her. 

An afternoon of fit people watching fitter people do cool stuff

7/25/2015

A. Front squat, 12x3 @55-60% 1RM, 10x1, begin a set every :60
+
10 rounds for time:
5 unbroken CTB pull ups
+
10:00 @80%
1 rope climb
5 wall balls, 20 to 10
5 burpees
+
8-10 sets:
200m run @90% aerobic
:60 walk rest

A. complete @140
+
4:31
+
complete
+
8 sets complete


Front squats felt good today, although I should have worn my knee sleeves. 

10 rounds of CTB pull ups was right where I expected to be. When I did 20 sets for time it took me 9:00, so 4:30 is pretty consistent. Thankfully I did not rip! 

10:00 piece was actually pretty enjoyable, rope climbs felt great today. 

Running was actually the most difficult part of the day, for some reason I was just not doing well on this today. I felt really heavy and slow. Merrrrr.


Tonight I went to Washington Park with my friends/old college roommates (we all ended up in Cincinnati after we graduated) to listen to some live music. The band was just okay, it was a jazz quartet. The piano player was probably the best out of everyone, the horn player was definitely not very good. His solos were way too long and very uninteresting. If you don't have anything interesting to say during a solo, keep it short or don't say anything at all. It was fun though, the weather was perfect. We also walked to Graeters and got some ice cream. It was a fun night with my pals. 

My college roommates! We had some crazy times together. And by "crazy times" I mean we never went out because we were always studying for a music exam. We were nerds. 

7/24/2015

AM
45:00 airdyne @Z1, off every 5:00 for 8 burpees

PM
A. Power snatch- build to a heavy single-doesn't have to be a true max but if it's there go for it
B1. 1 halting snatch grip deadlift (pause just below knees on way up and down) + 1 snatch pull, 5x1 starting @100% snatch max a building, :60 rest
B2. DB Bench press, 3x4-5, 20x1; 2:00 rest
+
8 sets:
10 KB swings, 53
30 double unders
:60 walk rest

AM
Only 25:00 complete, ran out of time before class

PM
A. 155 (PR+5) (160 Fx2)
B1. 165-175-185-190-195
B2. 45-50(4)-50(4)
+
:42
:41
:42
:42
:41
:41
:41
:41


I was only able to complete half of my Z1, usually I do this between classes but I had a new person come in to talk so I was only able to do 25:00. 

I was really happy with my power snatch PR, it was easy too. I worked up to 145 pretty quickly so I just went for 155. I failed it the first time because it was way out in front. I rested about :30 and hit it very easily. I went for 160 and ALMOST HAD IT. I caught it but I wasn't aggressive enough in the turnover and my arms basically gave out. I tried a second time but it was just a pull at that point. Next time. 

Snatch-grip deadlifts were fine, although I can't imagine actually snatching 195. That seems insane to me. 

DB bench was fine the first two sets but the third set was a struggle.

Eight sets of KB/DU was awesome, I really enjoyed this. The rounds were quick and it was nice to have a break from the deficit HSPU, my shoulder appreciated it. 

7/22/2015

AM
7-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30 side/plank
:60 single unders

PM
A. Overhead squat, 4x2-3, 20x1; 2:00 rest
B. 1-arm DB row, 3x4-5/side, 20x1; :60 rest between sides
C. 1-arm farmers walk, build to a max 10m/side
+
4 sets:
:30 prowler spring w/straight arms, outside loaded for very fast foot turnover
4:00 walk rest
+
3 rounds not for time:
6-10 weighted glute-ham raises, 20x1
3-5 freestanding handstand push ups
10-12 unbroken toes to bar

AM
skipped, took Heather to knee surgery

PM
A. 145-150-155-160(2)
B. 55-60-65
C. 140/side (145F)
+
complete with 55# on prowler 
+
complete
10# for GHR
3 FSHSPU 
10 TTB


Took Heather to her knee surgery today. Here's how our day went:
8:15 AM- Pick up Heather from apartment
9:00 AM-11:00 AM- Hang out in hospital while Heather waits to get her knee cut open. We talk with Mary, the super nice, chill nurse who prepped Heather for surgery. She had a very calming smile and TBH I think she's basically our best friend now. 
11:00 AM-11:30 AM- Sit in waiting room watching Teen Wolf while Heather gets her knee chopped up, also trying to drown out the incessant chatter of the woman sitting next to me. 
11:30-11:35 AM- Meet with Dr. Tim McConell, Heather's surgeon. He fills me in on how the surgery went, and if I'm being honest I feel like we had a real bond. When he shook my hand and said "have a nice day" it's like his eyes said "hey man, you're really cool and I would like to be best friends, maybe we can restore an old car together some time"
11:45-1:45 PM- sit with Heather and wait for her to be released from Hospital. During this time we met Other Nurse (I don't remember her name) but she was very friendly and brought Heather approximately 100 blankets and 78 water bottles.  
2:00 PM- 2:45 PM Pick up Heather's medicine at Target
3:00 PM- Arrive at Heather's apartment. I inhale a chicken breast and white rice while she eats gelato. 
4:00 PM- Arrive at gym 

By the time I got to the gym I was pretty tired. I ate breakfast around 7:30 and didn't eat anything of substance until 3:00. I had some fruit and quest bars throughout the day but my eating schedule was definitely off. Oh well, sometimes that happens. I went into training today knowing I basically just had to get through it, I knew it wasn't going to be my best work given how tired I felt. 

Overhead squats were definitely not the best today, I should have warmed up more for these. My hips were really tight on the first two sets. I had only glanced at my notebook before I started, and I thought it was three sets instead of four so I started heavier than I wanted. Oh well, I just rolled with it. I ended up having to attempt 160 twice, when I jerked it behind my neck the first time I lost control of it and it slipped right out of my hands. Weird. I hate overhead squats. 

DB rows were fine as usual.

I really tried my best on the farmers carry. I was able to get 140 per side which is about where I thought I would end up on this today. I loaded it to 145 but was only able to carry it about 8 meters with my left hand before I had to drop it. I picked it up with the right but set it right back down, I couldn't even carry it at this point. 

Prowler sprints were just fucking terrible. I felt pretty shitty on these. I dropped down to 55# on the prowler this week and I was able to stay moving quickly the whole time, hence why it was shitty. On the third set I only slowed down a little bit near the end, on the fourth set I slowed down with about seven seconds left. This was rough. After I was done I was basically just laying in the middle of the road trying not to vomit. Alex and Mark came over because they are glorious angels and took most of my equipment so I only had to put away the actual prowler and not make four trips outside. I really appreciated that. Thanks guys!

The not for time stuff was okay, it's hard for me to be totally focused on this stuff after prowler sprints because it takes me so long to recover. I kept getting dizzy and had no energy. I was getting woozy after each freestanding handstand push up. I think today was the most tired I've been during training in a long time. I knew going in that it was not going to be the best day, and that happens. Sometimes you have to take your best bud to get her knee chopped open and that's cool. Friday is going to be busy and then I'm looking forward to a nice chill weekend. 

Knee surgery success!

7/21/2015

AM
15 sets:
:30 airdyne @weird speedomater pace
:30 airdyne @50%
+
5 rounds:
:10-:15/side 1-arm passive hang from bar
10m/side 1-arm DB overhead carry-goal is 65
+
15 sets:
:30 airdyne @weird speedomater pace
:30 airdyne @50%

PM
A. Power clean & split jerk, build to a 3RM- must be completed within a :30 window
B. Behind the neck shoulder press, 3x4-6, 21x1; 2:00 rest
+
3:00 @90% of [3 power cleans @125 + 3 shoulder to overhead @125 + 9 ring push ups]
3:00 rest
3:00 @90% of [row calories]
3:00 rest
3:00 @90% of [9 deadlifts @175 + 3 wall walks]
3:00 rest
3:00 @90% of row calories
+
800m walk cool down

AM
complete

PM
A. 175
B. 75-80-85(4)
+
complete
+
45 cals
+
complete
+
45 cals
+
complete


AM session went really well, I was surprised how easy it was to snatch the 65 pound DB.

The 3RM clean and jerk was a lot harder than I thought it would be, it was pretty tiring. Is that normal? The first two clean and jerks were relatively easy but the third one was pretty tough, :30 flew by. I actually attempted 175 two times, one the first attempt I hit the first two clean and jerks, then I cleaned it a third time but failed the jerk. What the heck? So I rested about five minutes and tried again, this time hitting it all three times. This was annoying, I feel like I should have done better at this. My split jerks are always hit or miss, every rep feels different. 

Behind the neck shoulder press was hard today. Also, when I started my first set at 75 I noticed the right side was way harder to press up than the left side, my right arm was working a lot harder. After I did all six reps I checked to make sure the bar was even and sure enough, it was not. There was a five pound plate hidden between two ten pound plates on the right side. Idiot. Get it together!

I really enjoyed all the three minute pieces. Surprisingly enough, the first one was my least favorite. I was feeling some discomfort in my left shoulder when I would return the bar to my shoulders during the STO. I thought both of the rows went pretty well, I think 45 is a good number? I was definitely going at 90% on these. I really liked the deadlift/wall walk piece, I haven't done wall walks in a coons age and they were really easy.

7/20/2015

AM
5000m row @Z1

PM
A. Squat snatch, build to a max for the day
B. Back squat barefoot, 3x3-4, 42x1; 2:30
+
For 21:00
1st: :10/side bottom of pistol hold-in nanos, foot flat on ground, use as little support as possible
2nd: 3-4 unbroken muscle ups
3rd: 50 double unders
+
3 rounds not for time:
6/side powell raises, 30x0
15 moderate reverse hypers

AM
complete

PM
A. 155 (165 Fx2)
B. 145-155-165
+
complete
4 MUs each set
+
complete
15# for PR
45#/side for RH


Today was awesome! This is the best I've felt in a few weeks. 

Snatching went really well today. For some reason I was really confident going into my lifting portion, I had watched a bunch of videos of Michelle Letendre snatching and I was excited to lift. It went much better than last week, I didn't have any fails (until 165 obviously). I was being really patient with my set up and my pull off the ground, and it made a huge difference. I went 105-125-145-155. 155 was EASY, it was probably the easiest 155 I've ever done. I went for 165 and barely missed it, I overextended in the bottom and it went behind me. I thought it was a "good miss" as Stephen would say. You say that, right Stephen? I feel like I've heard you say that. The pull off the ground was very easy and I thought I had it for a second. I tried again and the bar slipped out of my hands so I called it there. Very confident I could hit 165 again in the next few weeks. I really want to hit 170 soon. 

Barefoot back squat was easier than last week, I tried to stick perfectly to the tempo. 

The EMOM was pretty enjoyable today. Stephen told me I still need to work on how I'm holding myself in the bottom of an assisted pistol, I was leaning too far back instead of staying tight to the side like I would if I was doing a pistol in lifters. I tried to fix it for the last couple of sets, I definitely see what he was talking about. Muscle ups felt great, 4 easily every time. Double unders were easy. 

Powell raises were tough today but at that point I think my shoulders were pretty fried from the muscle ups. 

7/19/2015

long, unplugged hike

60:00 complete @ault park

7/18/2015

A. Front squat, 10x3@55%-60% of 1RM, 10x1; begin a set every :60
B. CTB pull ups, 10x6 unbroken, begin a set every :60
+
AMRAP in 10:00
1 rope climb
10 unbroken wall balls, 20 to 10
10 burpees
2 rope climbs
10 unbroken wall balls, 20 to 10
10 burpees
3 rope climbs
and so on
+
4-6 sets:
300m run @90% aerobic
:75 walk rest

A. complete @140
B. complete through 8 sets, then had to break 4/2 for the last two sets
+
3 rope climbs into set of 4
+
6 sets complete


Mehhhhh today was not the best. I had to get into the gym three hours earlier than normal on a Saturday due to a trainer meeting at the other gym. I'm not a huge fan of training early in the morning. 

Front squats were excellent as usual.

I'm going to have to start taping up my hands during the sets of CTB pull ups, this is the third week in a row I've had to break early because of fear of tearing. These are getting a lot faster and more efficient, I'm just getting annoyed because I keep having to drop off the bar early during the last couple of sets because I can feel my skin pulling, pre-tear style. I'll tape up my hands next week and it should be all good. 

My performance on the AMRAP was pretty pathetic, I think I basically forgot how to use my legs on the rope climbs. I was also taking way too much rest between climbs. I tried keeping my transitions short between rope, wall ball and burpees but there was just a lot of standing around at the rope. Also, the 20 pound ball was heavy today. Definitely not my best.

Runs actually felt pretty good. I did all six sets because I need the practice, amiright?  

7/17/2015

AM
45:00 airdyne @Z1, off every 5:00 for 7 burpees w/2-hand touch to target 6" above standing reach

PM
A. Power snatch clusters, 5x1.1-start @125 & try to add 5/set; :15 between singles, 2:00 rest
B1. Halting snatch-grip deadlift (pause just below knees on way up and down) 1-1-1-1 starting @105% snatch max and building; :60 rest
B2. DB bench press, 3x5-6, 20x1; 2:00 rest
+
6 sets for even times:
2 strict handstand push up singles, same deficit as last week
4 kipping handstand push ups
12 KB swings, 53
36 double unders
2:00 walk rest

AM
complete

PM
A. 125-130-135-140-145
B1. 175-185-195-205
B2. 35-45-50(4)
+
1:37
1:32
1:30
1:54
2:22
2:26


Power snatches went pretty well today, these are feeling more crisp every week. Everything was solid up until 145. I caught the first rep really weird, my arms were bent and wobbly and I wasn't aggressive on the turnover at all. I failed the second rep, the bar flew up but it was way out in front. I tried again and made the lift but the bar was still out in front, I took a few steps forward to save it. 

Snatch grip deadliftt was fine. 

DB bench press was easy on the first two sets but I was only able to get 4 reps at 50. It was feeling good until it wasn't, I paused in the bottom and all the momentum was gone, I just couldn't push them up at all.  

The 6 sets for even times just went so terribly. Deficit handstand push ups started off strong but then my shoulders completely went to shit by the 5th set. I felt like I couldn't even use my arms anymore, I was having trouble just lowering myself into the deficit for the kipping handstand push ups. It felt terrible. I don't think I warmed up my shoulders enough for this. I failed my second strict handstand push up on the 5th and 6th set. This was extremely frustrating. I think I'm going to have to go see Balza soon, I was feeling discomfort in my left shoulder during the HSPU. I thought it went away after regionals but it's starting to flare up again. 

7/16/2015

OFF

Spent the day doing my two favorite things: coaching and eating.

7/15/2015

AM
7-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30 side/plank
:60 single unders

PM
A. Overhead squat, 3x3-4, 20x1; 2:00 rest
B. 1-arm DB row, 3x5-7/side, 20x1; :60 between sides
C. 1-arm farmers walk, build to a very heavy 15m/side
+
4 sets:
:25 prowler sprint w/straight arms, outside loaded for very fast foot turnover
3:35 walk rest
+
3 rounds not for time:
6-10 weighted glute-ham raise, 30x1
10-12m handstand walk
:20 L-hang from bar accumulation

AM
7 sets complete

PM
A. 125-135-145
B. 45-50-55
C. 130#/side
+
complete with 70# on prowler
+
complete
8# for GHR


WHAT A DAY. It's amazing how life can be such a roller coaster, one day things can be so terrible and the next day everything can be solved with a civil conversation. I really prefer when people are direct with me, it's so much easier to accomplish things that way. 

I guess I should preface this post by saying I was in a much better mood during training today. It was a complete 180 from yesterday. I was able to sit down with my boss this morning, address all my concerns and the concerns of the athletes, and we reached an understanding. I'm so relieved and so are the athletes. Things are going to continue as normal and no one is going to leave. I'm so happy and thankful to be the coach of people who truly care about their progress, it's awesome. Being a coach is the coolest! 

AM session was enjoyable as usual, I really like doing the around the world set up and changing movements every :60. 

Overhead squats were mehhhhhh not the best. The weight isn't the problem but it's just so uncomfortable on my wrists. I guess I need to tweak the way I hold the bar overhead? I've always disliked overhead squats and I don't think this will ever change. Sigh. 

DB rows were good. I got a good "pump" as Alex would say. 

1-arm farmers walk was awful. I legitimately feel as though I'm having a stroke when I do this. My whole body sort of twists in weird positions and my legs stop working. I started with 120 and then went to 130. The right arm was okay but it was really difficult with the left arm. As I was carrying it with the left arm Heather was watching me struggle and goes, "that looks heavy" and I was like "IT IS!" and that's when I knew it was time to call it. I don't think I could have gone any heavier than that without tipping over or pooping my pants. 

Prowler sprints were TERRIBLE. OMG. 25 seconds felt like an eternity. I definitely went too heavy still, the first two sets were really fast but on the third and fourth set I slowed way down during the last 5-7 seconds. I will definitely go lighter next week. I legit almost puked when these were over. I just remember trying to put the prowler away while trying not to puke and deliriously waving to Stephen as he drove up. Or maybe that was a hallucination. I was pretty out of it. 

The not for time stuff was fine, although it was difficult to do this after the prowler sprints. I like the L-hang from the bar much better than L-sits. 

7/14/2015

AM
14 sets:
:30 airdyne @weird speedometer pace
:30 airdyne @50%
+
4 rounds:
:10-:15/side 1-arm passive hang from bar
15m/side 1-arm DB overhead carry, 60
+
14 sets:
:30 airdyne @weird speedometer pace
:30 airdyne @50%

PM
A. Split jerk from blocks, build quickly to a heavy single
B. Power clean, build quickly to a heavy single
C. Behind the neck shoulder press, 3x6-8, 21x1; 2:00 rest
+
For time:
50 hang power cleans, 85
3 burpees every :30, including @ the start
+
800m walk cool down

AM
complete

PM
A. 195 (205 Fx2)
B. 205 (210 F)
C. 70-75(6)- 75(6)
+
2:28
5 total sets of burpees
+
complete 


What a day. 

I haven't done heavy split jerks from the blocks for a very long time, I was glad to get back to this. It was fun doing this with Heather, I wouldn't mind if our programming synced up every now and then. 195 was pretty easy and crisp, 205 was out in front both times. The bar felt really heavy on my shoulders and I think I psyched myself out before I even attempted the jerk. 

Power cleans were okay, I hit 205 but 210 was basically a pull. Meh. 

Behind the neck shoulder press was hard today.

I really enjoyed the hang clean piece, I tried not to let the burpees slow down but the fifth set was definitely slower than the first. 

I also really enjoyed the walk cool down.


My mind was not in training today at all, I was completely distracted the entire time. In the past few days there have been some very sudden and stressful changes that have taken place at the other gym where I'm coaching, and today was a pretty bad day. 

I coach 99% of the morning classes at that gym, and I have formed relationships with the athletes. I've been coaching some of them since I first started back in November 2013, and I really care about their progress and happiness. Some of these people are now threatening to leave the gym due to the changes that have been made recently, and it makes me very sad. I feel like all their progress is potentially being thrown out the window and I've been trying my best to voice my concerns but it's becoming clear to me that there is probably nothing I can do about it. 

I love coaching, training, and programming. I think it is the best job and I really believe at this point in my life it is what I'm supposed to be doing. I thought this coaching job would be a solid, sure thing in my life and now I don't know what my future is with that gym. This is a very scary thought, as I do not handle change well and I would be extremely sad if I didn't get to see these people every day. Right now I don't really know what's going to happen. That's life though, nothing is a sure thing. Everything can be completely fine one day and then completely change in a period of a few hours. I know I don't have control over everything and I can only worry about the things I CAN control. I know whatever happens, I'll work very hard to continue supporting myself by doing what I love. I'll make it happen one way or another. 

Sometimes shit really sucks but then I have to remember that there were other points in my life when shit was going really poorly and I never thought it would end, but it always gets better. I tend to take bad situations to the extreme degree, so when something goes wrong I think "this is it, this is my life now. It will never get better and I'll never be happy and I'll be sad for the rest of my life" and then I figure out a way to make it work and then the storm eventually passes and things are fine. So I just have to remind myself that even though this seems like the worst thing in the world right now, it will give way to a better situation at some point. 

Life, am I right?

7/13/2015

AM
6000m row @Z1

PM
A. Squat snatch, build to a max for the day, then drop to 85% of that and accumulate 5 more singles, rest as needed
B. Back squat barefoot, 3x4-6, 42x1; 2:30 rest
+
For 18:00
1st: :10/side bottom of pistol hold in nanos, foot flat on ground, use support as needed
2nd: 2-4 unbroken muscle ups
3rd: 30-50 double unders
+
3 rounds not for time:
8/side powell raises, 30x0
5-8 reverse hypers

AM
5000m complete, ran out of time before I had to coach class

PM
A. 145 (155 F), 5 singles complete @125
B. 125-135-145
+
complete
MUs 4/4/4/3/3/4
50 double unders unbroken each set
+
complete
12# for PR
55#/side for RH


I was only able to complete 5000m for my AM session, I got started later than usual and ran out of time before the 7:00 AM class started.

Snatches felt like complete shit today, I was all over the place. I decided to snatch with a men's bar and it went pretty poorly. I wasn't being aggressive at all on my turnover and I failed 125. At that point I switched to a women's bar and hit 125 easily. I jumped up to 145, failed that once, tried again right away and snatched it with no problem. 155 was a fail way out in front so I called it there. This was really frustrating. I felt like everything was totally off, my set up seemed different each time and nothing was clicking today. The worst. 

I dropped to 125 for the reps at 85%, these were pretty easy. Overall I would say today was the worst my snatching has been in the past few weeks. 

Barefoot back squats are extremely difficult, but also cool. I enjoyed these even though they were pretty uncomfortable. Apparently I wasn't pausing long enough in the bottom, sorry Stevo. These will be better next week. 

The EMOM was better than last week. I held on to the rig for support during the pistols. Muscle ups were good today. Double unders unbroken each time. 

Not my worst training day but not one of the best. 

7/12/2015

long, unplugged hike

complete

7/11/2015

A. Front squats, 8x3 @55-60% @1RM, 10x1, begin a set every :60
B. Weighted supinated CTB pull up, build to a max
C. CTB pull ups, 5x10 unbroken; 2:00 rest
+
AMRAP in 10:00
1 rope climb
12 unbroken wall balls, 14 to 10
8 burpees
+
3-4 sets:
400m run @90% aerobic
2:00 walk rest

A. complete @140
B. 181 (146 BW + 35)
C. complete, last set 8/2 due to almost tearing
+
5 rounds + 1 rope climb
+
complete


Another good day! 

Front squats were enjoyable as per usual. 140 was easy. 

I was happy with the weighted CTB, 35 was easy. I went up to 40 pounds and pulled myself high enough but my chest didn't make contact with the bar, so NO REP. Next time. 

Sets of 10 CTB were easy and fast. On the fifth set I had to come off the bar on the 8th rep because I could feel my hands getting ready to tear. 

I was really happy with my performance on the AMRAP, my breathing felt excellent throughout the entire workout. I tried to keep transitions fast and burpees were steady. I had about 40 seconds left at the end so I was able to run back to the rope and get in one more climb right at the buzzer. This was a nice boost of confidence since my Saturday AMRAPS haven't gone very well the past two weeks. 

400m repeats felt great.