Wednesday, July 27, 2016

7/26/2016

AM
8 sets:
500m row @2:04.0-2:04.9 for all sets
2:30 walk rest (5:00 between sets 4&5)

PM
3 rounds not for time:
:60 handstand hold work
5 dragon flags
+
A. 1 push jerk + 1 split jerk, 5x1; 2:00 rest
+
For time:
15 deadlifts, 185
90' handstand walk
15 deadlifts, 185
+
2 sets @high effort:
1 mile assault bike
20 burpees
3:00 walk rest
+
Crossover Symmetry recovery

AM
2:03.8
2:04.0
2:04.1
2:04.2
2:04.0
2:04.2
2:04.0
2:03.9

PM
complete
longest HS hold- :22 
+
A. 145-155-165-175-185
+
2:06
+
4:08
4:06
+
DNS- ran out of time 


Rows were tougher than usual this morning, it was hard to keep the pace at a steady 2:04. I was more comfortable pulling at either 2:03 or 2:05, it was difficult to find a good pace today. 

My handstand holds are definitely getting better, this is the second week in a row I've been able to hold longer than :20. 

Really happy with the push jerk/split jerk, 185 is only five pounds under my current push jerk PR. Everything was crisp. 

The deadlift/HS walk workout was tougher than I thought it would be. Originally I was going to break up both sets of deadlifts into 10/5 but once I got going on the first set I just did all fifteen unbroken. HS walk was 45'/45' unbroken both ways. I broke up the second set of deadlifts 10/5, I could feel my lower back starting to light up and my cycle time was slowing down. This was a fun one. 

Guess what wasn't fun? The assault bike and burpees. Ew man, this combo is a real b-hole. I tried to hold 60 RPM on the assault bike and my legs were jello when I got to the burpees. Conner and Marcus Filly did three rounds of this in like nine minutes! It would take me at least twelve minutes to do that. I know it's coming, mostly because Stephen already told me I would be doing it at some point and because that's where my programming seems to be heading. RIP me. RIP my legs. 

7/25/2016

A. Front squat w/chains, 3-3-3-3; 2:30 rest
B. Toes to bar, 10x6 unbroken, begin a set every :60
+
AMRAP in 10:00
1 squat clean attempt- you pick weight, can change round to round but score as total weight successfully lifted over the 10:00
10 wall balls, 14 to 9'
+
Crossover Symmetry recovery

A. 125-145-165-175 (plus chains)
B. complete
+
11 rounds + 1 clean
cleans @175
Total weight lifted- 2,100
+
complete 


Solid day. I forgot how awkward it is to squat with the chains but these felt good. 

Toes to bar were easy. I'm almost hoping these come up in the Open next year just so I can redeem myself. 

The AMRAP was so fun! I'm glad I talked to Stephen before I did this, originally I was planning on starting at 160 and adding weight every two rounds but Stephen told me to just pick one weight and stick with it. I went with 175, it got tough near the end but I didn't have any misses. I thought my transitions were good throughout the whole workout. That's a lot of squatting. 12 cleans at 175 and 110 wall balls in ten minutes is pretty sweet, at least I think so. I'm really enjoying these pieces with the heavy barbell. 

Monday, July 25, 2016

7/24/2016

Long, unplugged hike

45:00 @Cincinnati Nature Center with Heather 


SO. HOT. OMG.

7/23/2016

10:00 triple under and freestanding handstand push up practice- alternating between the 2, nothing fatiguing
+
A. Power clean, build quickly to a heavy single
+
For time:
10 power cleans @90% of A
20 strict handstand push ups
30 handstand push ups
+
Partner work TBD
+
Bis, tris, and abs of choice

complete
5 freestanding HSPU in a row (PR+1)
+
A. 200
+
6:39 w/180#
+
For time:
400m run
40 burpees
100m sled drag, 70
40 kettlebell swings, 35
400m run
(10:49)
+
complete 


Focused more on freestanding HSPU today because they were feeling really good. I had a lot of sets of four in a row and one set of five which is a PR. They are getting faster which is awesome. Triple unders were fine, I probably did about six reps total. 

Power cleans were rough today, my pull was slow. I don't think I could have gone any higher than 200. 

The workout was okay, I have no idea if this is a decent time. Power cleans were finished in exactly two minutes, strict handstand push ups were done in two minutes, and it took me the rest of the time to do the kipping HSPU. My shoulders were totally smoked, I had to break up the kipping HSPU more than I wanted. 

I figured the only way to do the partner workout today was to just split everything right down the middle. I kept a pretty steady pace on the burpees and kettlebell swings. CFC doesn't have sand bags so I dragged a sled, I figured it would have taken me about the same amount of time and I was still transporting weight from one place to another. It was just HOT as SHIT. 

Saturday, July 23, 2016

7/22/2016

AM
30:00b bike @Z1, off every 5:00 for 4-5 moderate barbell upright rows, 31x0

PM
A. Squat snatch, 10x3 touch and go @95, begin a set every :60
B. Back squat, 3-3-3, 20x1; 2:30 rest
C. Strict muscle ups, 5:00 practice, limit to just a few reps
+
AMRAP in 10:00
5 strict fat bar pull ups
5 thrusters, 95
+
Not for time:
60 glute-ham sit ups
400m sandbag carry, switch sides as needed but goal is no drops 

AM
DNS


PM
A. complete
B. 205-225-240
C. complete, accumulated 5 singles
+
9 rounds + 2 thrusters
+
complete 


Didn't have enough time before my 7:00 AM class to do my AM session today, next week will be back to normal. 

PM session went pretty well, it was just so hot. I haven't sweat that much in a very long time. 

Snatches were good today but Stephen told me I need to work on having more arm bend in my second pull. He said my arms were basically completely straight and the bar was going way out in front. I did a snatch pull and then went right into my three snatches and it was already a lot better. This is definitely something I'll keep working on. By the end of this it was getting difficult to even hold on to the bar because my hands were so sweaty. 

Back squats felt heavy today but I was happy to get 240 for three. 

Strict muscle ups are getting easier, I didn't have any misses today. 

The AMRAP was harder than I thought it would be, it was actually the pull ups that got difficult. I was able to do all five unbroken for the first few rounds but then I had to switch to 3/2. All thrusters were unbroken. I was mad that I didn't push myself harder at the end to get ten rounds, I thought I might be able to get all the thrusters right at the end but alas, I couldn't. 

Addison joined me on the GHD sit ups/sand bag carry so that was cool. She really pushed me on the sit ups, I took a break at 30 and then again at 40, so she told me we were going to do the last 20 reps without stopping. WHY DO YOU HATE ME ADDISON. Just kidding. I don't think I will ever enjoy GHD sit ups. It was fun working out with Addi though. 

Friday, July 22, 2016

7/21/2016

4 sets very easy:
:60 row
:60 front leaning rest on ground
:60 assault bike
:30/side plank
:60 ski erg or light band pulldowns
:60 single unders
+
10:00 mobility work of choice

DNS
+
DNS 


I got home from coaching Wednesday night and found out my dog had to be taken in for tests and bloodwork because he's barely been eating and has been really lethargic. My dad said they found a mass in his stomach and he needs to get an MRI so they can make sure it isn't cancerous and to figure out what the next step is, treatment-wise. So anyways, I didn't sleep well and woke up sad and tired. All I wanted to do was eat donuts and watch the CrossFit Games, so that's what I did.  

7/20/2016

AM
45:00 assault bike @Z2 by feel- take heart rate every 5:00

PM
A1. Bear crawl, 5x15' forward + 15' reverse, very slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 alternating breathing out hard each rep; :30 rest
B. Hang power snatch, build quickly to a moderate single
+
For 12:00
evens: 1 squat clean + 1 hang squat clean + 1 front squat, moderate, crisp reps throughout
odds: 3 lean away pull ups, 31x0
+
For 12:00
evens: 8m sandbag walking lunges
odds: :30 row @very easy pace
+
4 sets:
:20 row @95%
2:40 rest

AM
complete, 315 calories

PM
A1. complete
A2. complete
B. 150 (PR+5)
+
complete
125-135-145-155-165-175
+
complete
+
100m 
100m
99m
98m


Okay, I felt GREAT today on the 45:00 assault bike. I held my usual pace of 49 RPM and 7 calories/minute and I felt totally fine. I could have kept going. There was never a point at which I thought about quitting. I don't understand how this seemed so impossible two weeks ago and today it was completely fine. What. The. Heck. Also, I couldn't figure out how to take my heart rate. I even googled it. Someone is going to have to show me in person how to do this. 

Hang power snatches went really well, I was happy about the PR. It wasn't difficult either, I have more in the tank. 

I should have ended a bit heavier on the squat cleans during the EMOM, I thought my legs would be more fatigued since there was an extra front squat in there but this really wasn't difficult. I should have pushed the weight more. 

7/19/2016

AM
10 sets:
500m row @2:05.0-2:05.9 for all sets
2:00 walk rest (5:00 between  sets 5&6)

PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 mat
5 dragon flags
+
A. 1 push jerk + 2 split jerks, 5x1; 2:00 rest
+
3 sets:
10 touch and go deadlifts, 175
45' handstand walk
+
3 sets @high effort:
.6 mile assault bike
18 burpees
3:00 walk rest
+
Crossover Symmetry Recovery

AM
2:05.0
2:05.0
2:05.1
2:05.1
2:05.1
2:05.1
2:05.1
2:05.1
2:05.3
2:05.1

PM
complete
+
A. 125-135-145-160-175
+
:34
:34
:35
+
2:56
2:54
2:52
+
complete


Handstand holds were really good today, I think my longest was about :20. 

Push jerks and split jerks went really well, I should have started heavier. For some reason I had push press in my mind and I didn't think I would be able to get very high but then I realized I would be doing push jerk so I tweaked my jumps for the later sets. I'm trying to get comfortable making slightly bigger jumps (I did the same thing for front squats on Monday) because I want to waste less energy doing a bunch of reps. Everything was really crisp and easy. 

I enjoyed the DL/HSW piece, that was fun! All handstand walks unbroken and really fast. 

Legs felt like jelly on the assault bike, holy shit. I was holding 58-60 RPM for each set. I tried to keep the burpees as steady as possible. This was unpleasant. 

7/18/2016

A. Front squat, build quickly to a heavy single for the day
B. Toes to bar, 15x4 unbroken, begin a set every :40
+
7 rounds for time:
1 squat clean, 175
15 wall balls, 14 to 9'
+
Crossover Symmetry Recovery

A. 246 (PR+1)
B. complete
+
7:18
+
complete


Today was awesome! Really happy with the front squat PR, even if it is one pound. I think I could definitely get 250 next time. 

Toes to bar were easy. 

I thought I did pretty well on the squat clean workout, I really didn't rest very much. I didn't have any misses on the cleans and all the wall balls were unbroken. 175 isn't super heavy for me but it's just enough to be tough under fatigue so I had to take a bit more rest before each clean since I was starting to get tired. Maybe I should have pushed the rest more on the cleans? I thought I did pretty well on this. I really enjoy these workouts! 

Tuesday, July 19, 2016

7/17/2016

Long, unplugged hike 

90 min complete @Cincinnati Nature Center w/Heather


Finally back to hiking! Yay! 

7/16/2016

10:00 triple under and freestanding handstand practice- alternate between the 2- nothing fatiguing
+
For time:
10 muscle ups
2:00 rest
7 muscle ups
2:00 rest
4 muscle ups
+
Partner work TBD
+
Bis, tris, and abs of choice

complete
Got my first triple under! Then did a bunch more!
multiple sets of 2 &3 freestanding HSPU, then hit 4 in a row (PR+1)
+
1:03
:34
:13
+
3 rounds for time @90%
400m run
20 pull ups
60m walking lunges
20 toes to bar
(22:14)
+
complete


I decided to train at Continuity today just to switch it up. It's been sort of hard to get in the right mood to train when I'm all by myself at CSC on Saturdays. Everyone always leaves right when I get there and I just end up training alone. I'll probably switch back and forth on Saturdays depending on the class size at CFC, it's pretty small so if there are more than like four people signed up for class I'll be training at CSC so I don't get in the way. I just need people around, training alone blows. 

I got my first triple under! Huzzah! These are harder than I thought, I really had to whip the rope pretty hard to get it underneath three times. I also did a bunch of sets of freestanding handstand push ups, these went really well today. I got four in a row which is a PR. 

Muscle ups were awesome today! This was cool. I broke up the set of ten 6/3/1, set of seven 5/2, and the set of four was unbroken. 

I felt like I was moving pretty slow on the "partner" workout, especially the running. Bleh. Running is the worst. Pull ups were also kind of all over the place, the first round was 10/10 but then I had to break them into smaller sets after that. I tried to catch my breath on the lunges. Toes to bar got tough by the end, I was down to sets of twos and threes. I think it's good for me to do longer workouts like this, to take the class workout and make my own version. I would rather be doing this with a partner because it's more fun but the Saturday class workouts basically hit all my weaknesses so it has been really good for me to longer versions with no rest. 

7/15/2016

AM
30:00 bike @Z1, off every 5:00 for 5-6 moderate barbell upright rows, 31x1

PM
A. Squat snatch, 12x2 touch and go @95, begin a set every :60
B. Back squat, 5-5-5 building so only last set is challenging, 20x1; 2:30 rest
C. Strict muscle ups, 5:00 practice- limit to just a few reps
+
10:00 @high effort:
3 power clean to overhead- you pick the weight
9 bar-facing burpees
200m run
+
For time steady:
50 glute-ham sit ups
400m sandbag carry, switch sides as needed but goal is no drops

AM
complete w/95#

PM
A. complete
B. 185-205-225
C. DNS (wanted to sync up with Alex and Joe for the workout, then forgot to come back to this)
+
4 rounds w/145#
+
9:18
+
10:00 kettlebell L-sit practice w/Addison


Fun day! Fridays are the best. 

Snatches were easy but some sets were sloppy, I didn't feel as crisp as last week. 

Back squats went really well today!

I skipped the strict muscle up practice because Joe and Alex were getting ready to do the workout and I wanted to jump in with them. I was going to come back to this later but forgot. Oops! 

I enjoyed this workout, I always like when there's a heavy barbell involved. I thought I moved pretty well on this but started resting too much between the run and clean and jerks. I was keeping up with Alex until the third round, then he got ahead of me. He would come in from the run and go right to the barbell, meanwhile I would chalk up and stand there for a second. I definitely need to get better about trying to push the rest a little bit when I'm lifting during a workout. 145 is not heavy enough for me to fail and I should have pushed it more. It was really fun working out with Joe and Alex! I wouldn't mind being synced up with these guys every now and then. 

GHD sit ups were the same as always...slow. I completed them in 2:30, same as last week. I honestly have no idea how I did this in under two minutes during regionals practice. I had a relatively slow pace on the sandbag carry. I accidentally dropped it once, I was trying to switch shoulders and all the sand dumped to one end and I dropped it. I enjoyed the sandbag carry, it was different. I'll take that over a farmers walk any day. 

Did some extra stuff with Addison at the end, she was showing me how to roll into an L-sit on the kettlebells. It was actually pretty hard. 

7/14/2016

4 sets very easy:
:60 row
:60 front leaning rest on ground
:60 assault bike
:30/side plank
:60 ski erg or light band pulldowns
:60 single unders
+
10:00 mobility of choice

DNS
+
complete


Left knee was still bothering me when I woke up so I decided to just skip the aerobic stuff for today and do a shit ton of mobility. 

Thursday, July 14, 2016

7/13/2016

AM
45:00 assault bike @Z2 by feel- take heart rate every 5:00

PM
A1. Bear crawl, 5x15' forward + 15' reverse, very slow & controlled keeping hips level, :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 alternating breathing out hard each rep, :30 rest
+
For 10:00
evens: 1 squat clean + 1 front squat, moderate, crisp reps throughout
odds: 3 lean away pull ups, 31x0
+
10:00 @80%
3 dead hang to inverted
9 burpees
15m sandbag walking lunges
+

5 sets:
:15 row @95%
1:45 rest

AM
complete
309 cals

PM
A1. complete
A2. complete
+
complete
145-155-165-175-185
+
complete
+
78m
75m
74m
74m
74m


My AM session was SO MUCH BETTER than last week. I was much more relaxed and my breathing was a lot better. I forgot to take my heart rate, I remembered halfway through and then didn't want to mess up my screen by pushing one of the buttons so I just left it. Sorry Stevo. I was more comfortable holding 48 RPM (usually I'm at 49) and I ended up 6 calories short of my usual goal (315) but it was just so much better. Last week I felt stressed out the entire time and wanted to quit, this week I was relaxed and time went by quickly. 

The EMOM was cool, squat cleans were easy but front squats got tough by the end. My legs were tired today. The lean away pull ups are different, I really like those. 

80% piece was fine, I used the lightest sandbag for the lunges. 

Row sprints.....we meet again. 

As I was warming up today I noticed a sudden nagging pain behind my knee/in my lower hamstring area. It was very weird, I've never had any issues in that area before. It didn't bother me during the workout but later that night when I was at home it flared up. It was extremely tight and kind of painful and it was uncomfortable to walk on it. I made sure to ice it a lot before I went to bed. I literally have no idea what I did to piss it off and I'm hoping it goes away ASAP. My right knee has been feeling really good for a few weeks and now my left knee is acting up. UGH. 

7/12/2016

AM
8 sets:
500m row @2:05.0-2:05.9 for all sets
2:00 walk rest (5:00 between sets 4&5)

PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 mat
5 dragon flags
+
A. 1 push press + 1 push jerk, 4x1, 21x1; 2:00 rest
B. Clean-grip deadlift, 12x2 @100% 1RM clean, 11x1, begin a set every :30
+
6 sets for even times:
10 russian KB swings, 70
10m handstand walk
10 row calories
30 double unders
2:00 rest
+
Crossover Symmetry recovery

AM
2:04.9
2:05.1
2:05.0
2:05.0
2:05.0
2:05.1
2:05.0
2:05.0

PM
complete
+
A. 125-135-145-160
B. complete @225
+
2:01
2:01
1:55
2:09
1:57
2:00
+
DNS


Another good day! 

Really happy with the push press/push jerk, I'm glad I'm able to consistently hit a 160-165 push press right now. I almost threw 170 on the bar after I was done just to go for a push press PR but then I was like mmmmm, better not. I don't want to force a PR.

Deadlifts were easy. 

I enjoyed the six sets, everything was unbroken. I think my time on the fourth set was so slow because my handstand walk slowed down? I'm not sure what the deal was on that set. 

Ran out of time before I could do COSR. 

7/11/2016

A. Front squat, 2-2-1-1, 20x1; 2:30 rest
B. Toes to bar, 20x3 unbroken, begin a set every :20
+
10 rounds for time:
1 squat clean, 165
10 unbroken wall balls, 14 to 9'
+
Crossover Symmetry Recovery

A. 205-215-225-235
B. complete
+
7:55
+
complete


Solid day. I was hoping the stars would align and I would hit a front squat PR but alas, it wasn't there today. 225 was really easy but 235 was slow on the way up. This is ten pounds under my front squat PR so I guess it's not too bad. Hitting a 250 front squat seems pretty far off in the distance right now but the last time I tried to front squat 235 (the week after the Open) I failed it, so my strength is definitely improving. 

Toes to bar were easy. 

I pretty happy with my time on the squat clean piece, I really think I went as fast as I could. I wouldn't do anything differently. I'm not sure if this time is too slow but I thought my transitions were good all around. I went right into the wall balls after the squat clean and I tried to limit my rest before each squat clean attempt. I was definitely resting a little longer before each clean the more I became fatigued. I liked this workout, it was fun! 

Monday, July 11, 2016

7/10/2016

Long, unplugged hike

DNS


I had a LOT of shit to get done before I met up with my buds in OTR so I didn't have time to hike. However, Heather said she is cleared to hike now so I'll be able to get back to it now that I have my hiking buddy back. Huzzah! 

7/9/2016

A. Power clean & split jerk, build quickly to a tough single for the day
+
AMRAP in 5:00
Strict handstand push ups
+
Partner work TBD
+
Bis, tris, and abs of choice

A.185
+
50
+
LONE WOLF
3 rounds for time @90%
400m run
25 kettlebell swings, 35
100m sandbag carry
25 burpees
(22:41)
+
complete


As I was warming up for the clean and jerk I noticed I had a weird pain in my right hand every time I bent my wrist back or put the bar overhead. It was more of an annoyance than a problem so I decided to lift anyways. I stopped after 185, it was getting really uncomfortable every time I would catch the bar overhead. I must have landed weird during a bar muscle up yesterday because the pain is in my hand and wrist. I bet I just caught it funny when I turned over for a bar muscle up. I decided to just call it for the day, I know I can do more than that but it was starting to really bother me. 

I thought my hand might bother me during the handstand push ups but I was able to sort of point my hand out at an angle and it didn't hurt. Strict HSPU felt slow today, I did a set of ten and then smaller sets after that with a lot of rest in between. Meh. Not the best. 

I was actually pretty proud of myself when I came up with the individual version of the partner workout. This was basically a summary of everything I need to be working on. Running, breathing through long workouts, and burpees. I tried to just stay very steady on everything. I considered putting rest between the three rounds but I figured I would get more out of it if I just worked the entire twenty minutes (SINCE LITERALLY EVERY WORKOUT IN THE OPEN WAS A BILLION MINUTES LONG. LOOKING AT YOU, CASTRO). The running actually felt pretty good, no knee pain! I tried to stay as steady as possible on the burpees but they definitely slowed down in the third round. I was actually on pace to finish in twenty minutes but during the third round my sandbag split open as I was picking it up. I wasted time trying to find another one (the one I picked end up being heavier) and when I hit the 50m mark outside my OTHER sandbag split open! Not the best luck. So I ended up tacking on a few minutes to my time due to technical difficulties. Overall, I was pleased with this. 

7/8/2016

AM
30:00 bike @Z1, off every 5:00 for 5-6 moderate barbell upright rows, 31x0

PM
5:00-8:00 strict muscle up practice
+
A. Squat snatch, 7x3 @95 touch and go, begin a set every :45
B. Back squat, 2-2-2-2, 22x1; 2:30 rest
+
AMRAP in 9:00
6 thrusters, 85
3 bar muscle ups
+
For time steady:
50 GHD sit ups
200m farmers walk, 53/hand

AM
complete

PM
complete
accumulated 7 singles
+
A. complete
B. 210-220-230-240
+
7 rounds + 1 bar muscle up
+
7:30


Strict muscle ups weren't as easy as last week, turnover didn't feel as aggressive. I had one fail but managed to accumulate seven singles. I didn't go for any doubles today because they were just feeling slow. 

Snatches felt really good, I actually ended up taking off my belt after the first set because it was getting in the way. I might start messing around with not wearing a belt when I snatch just to see how it feels. 

Back squats were good, 240 was tough.

I definitely moved way too slow on the AMRAP, I should be able to get nine rounds on something like this. I was on pace to get one round per minute but I started resting too long before each set of bar muscle ups. Everything was unbroken, I was able to move from the muscle ups to the thrusters pretty quickly but for some reason I was resting between the thrusters and muscle ups. I just couldn't force myself to jump up there. At one point I was standing there staring up at the bar and Alex came over and asked how much time I had left. I told him I had a little over a minute and he said "Well Jesus, get moving sister." 

The GHD workout was rough. These are just the worst. I was moving pretty well until I hit thirty, then I started to slow wayyyyyy down. I think I finished the GHD sit ups in 2:30, this was definitely not regionals speed at all. It took me awhile to make my way over to the door for the farmers walk, I was really dizzy. I had to take a second before I picked up the kettlebells. I thought I would be able to just go 100/100m on this but I had to break it up a lot. This took forever. I hate GHD sit ups. 

7/7/2016

4 sets easy:
:60 row
:60 front leaning rest on ground
:60 assault bike
:30/side plank
:60 ski erg or light band pull-downs
:60 single unders
+
10:00 mobility work of choice

complete
+
complete 

Thursday, July 7, 2016

7/6/2016

AM
45:00 assault bike @Z2, same pace as last week

PM
A1. Bear crawl, 3x15' forward + 15' reverse, very slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep; :30 rest
B. Squat clean, build quickly to a tough (not max) single
+
For 10:00
evens- 1 squat clean + 1 hang squat clean + 1 front squat, moderate, crisp reps throughout
odds- 2-3 dead hang to inverted
+
10:00 @80%
10 strict pull ups
10 alternating reverse KB lunges, 35/hand
.5 mile assault bike

AM
complete
315 calories

PM
A1. complete
A2. complete
B. 205
+
complete
135-145-155-165-175
3 DHTI each set
+
complete


Let me just say this. The 45:00 assault bike SUCKED today. It was just the worst. It was so difficult compared to last week, I couldn't believe how bad I felt literally the entire time. My legs were tired, I was having trouble holding it at 49 RPM, and I was breathing pretty hard compared to the other previous weeks. I actually considered quitting several times. I was fifteen minutes in and I thought, "there's no way I can do another THIRTY MINUTES of this! I feel awful!" but I kept going. I told myself to just get to thirty minutes and then I would be in the home stretch, but I seriously almost stopped a couple times. BUT I DIDN'T. I knew that mentally I needed to just stick it out even though it felt shockingly bad this week. I have no idea why it was so hard today. I was actually angry as I was doing this because I couldn't believe how shitty I felt. Fitness is hard. Hopefully it was just an off week. 

Squat cleans were super weird today, I was pulling WAY too early and wasn't fully extending my hips before dropping under the bar. I was basically pulling a Sam Dancer and just staying in the squat position for the entire lift. It was so weird, especially because my cleans went so well last week. My legs were also really fatigued coming out of the squat. I managed to work up to a (slow) 205 with no misses. This was just a very "off" session. 

Luckily things turned around during the EMOM. I started at 135 and added ten pounds each set to end at 175 for the final set. Hang cleans were really fast and everything was crisp and easy. 

I moved pretty slowly through the 80% piece, at this point I was mostly just hot and tired. KB lunges weren't as bad as I thought they would be. Strict pull ups were broken up 4/3/3. 

7/5/2016

AM
10 sets:
500m row @2:06.0-2:06.9 for all sets
2:00 walk rest (5:00 between sets 5&6)

PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 mat
5 dragon flags
+
A. Push press, 3-2-1-1, 21x1; 2:00 rest
B. Clean-grip deadlift, 12x3 @105% of 1RM clean, 11x1, begin a set every :60
+
5 sets for even times:
15 KB swings
15m handstand walk
45 double unders
2:00 rest
+
Crossover Symmetry recovery

AM
2:05.8
2:06.0
2:05.9
2:06.2
2:06.2
2:06.1
2:06.0
2:06.4
2:06.4
2:06.0
2:06.1

PM
complete
+
A. 135-145-155-165
B. complete @235
+
1:35
1:34
1:34
1:34
1:49
+
DNS


I was really surprised to hit 165 on the push press, this ties my PR. It got stuck a little bit going up but I was able to press it out. 

My shoulders were smoked during the workout. The heavy KB mixed with the handstand walk was tough. Handstand walk was pretty good today and I was able to go unbroken until the last set, I came down around 40 feet. I need to get better about kicking right back up instead of standing there shaking out my arms. Double unders were unbroken for all sets. 

I didn't have time to do any Crossover Symmetry recovery, had to get to CFC for an assessment. 

Tuesday, July 5, 2016

7/4/2016

A. Front squat, 2-2-2-2, 20x1; 2:30 rest
B. Toes to bar, 15x3 unbroken, begin a set every :20
+
AMRAP in 10:00
3 squat cleans, 155
15 assault bike calories
27 wall balls, 14 to 9'
+
Crossover Symmetry recovery

A. 185-195-205-215
B. complete
+
2 rounds + 15 calories
+
DNS


Front squats went really well today, I think the hardest part was how heavy it felt in the front rack but the squat was easy. 

Toes to bar were super easy.

I really enjoyed the AMRAP, I thought I did pretty well on this? I tried to keep transitions really short. Squat cleans were all singles with short breaks in between. Wall balls were broken up 17/10 because I wanted to leave something in the tank for the squat cleans. I really wanted to get back to the wall balls but alas, I did not. 

I trained at Continuity before I coached the 9:30 class and I didn't have time to do any shoulder accessory stuff before class. 

7/3/2016

Long, unplugged hike

DNS


Had a coach meeting in the morning and it was also gross and rainy. 

7/2/2016

A. 3 touch and go power cleans + 3 shoulder to overhead, build to a tough set
B. Muscle ups, 3x max (-1), 2:00 rest
+
Partner work TBD
+
Bis, tris, and abs of choice

A. 165
B. 5-5-5
+
AMRAP in 20:00 with a partner, one person working at a time:
1000m row
50 wall balls
200m farmers walk, heavy!
50 wall balls
(2 rounds + 530m w/Andrew)
+
DNS


I think Saturdays are my LEAST favorite training day. I enjoy the programming, I just don't like training in the morning. Also, it's depressing when I get there and everyone leaves. I just don't have a lot of motivation on Saturdays. Meh. Just some random thoughts. 

Barbell complex was okay, I knew I had to get at least 150 on this because I basically did the bear complex at this weight. I did one set at 155 and it was really easy so I went for 165. It was tough and I should have worn my lifters, my foot kept slipping on the platform with each split jerk. 

Muscle ups were weird today. The first three would always feel really easy but then for some reason I started catching really low. I filmed myself on the last set and it looks like my kip is very restricted, I'm barely moving my shoulders at all. I definitely need to work on this. 


Kip on the first muscle up vs kip on the fifth muscle up

The partner workout was probably the hardest one I've done in awhile. This one was rough. Andrew and I split up the row 500m each and I was trying to keep the row around 1:56. We did the wall balls in sets of 10 and split up the farmers carry 50/50/50/50. I thought the farmers carry was the worst part, it was just hard to breathe. Props to Andrew for finishing out the last minute on the row, that looked awful. He was a very good partner and he's a nice dude. Also, thanks Stevo for cheering us on/pushing us on this. 

Didn't have time to do bis and tris, had to get to a massage!

7/1/2016

AM
30:00 bike @Z1, off every 5:00 for 5-6 moderate barbell upright rows, 31x0

PM
5:00-8:00 strict muscle up practice
+
A. Squat snatch, 5x5 @85 touch and go, begin a set every :60
B. Back squat, 3-3-3, 22x1; 2:30 rest
+
For time:
30 strict handstand push ups
25 glute-ham sit ups
20 assault bike calories
5:00 rest
30 kipping handstand push ups
25 glute-ham sit ups
20 assault bike calories
+
Not for time:
200 1-arm farmers walk, 70- switch sides as needed

AM
15:00 bike @Z1

PM
complete
8 reps complete, strung two together
+
A. complete
B. 205-215-225
+
5:42
+
4:12
+
complete


I ended up only having fifteen minutes between classes today so I decided to just do the bike, I'll make this up next week. 

I am really enjoying my Friday PM sessions, it's probably my favorite training day of the week. I wasn't sure how successful I would be on strict muscle ups today, I've tried every week for three weeks and haven't been able to get another one. I told Leah and Stephen I would buy myself Mazunte if I got one. I failed the first attempt but I did eight after that with no misses! I even strung two together at one point, so that was awesome. These felt really easy today. I guess the key is doing them after a rest day instead of on day 3. Huzzah! 

Snatches were easy but got really tiring by the fifth set, I was breathing pretty hard when this was over. 

Back squats were really good today, 225 felt solid for three reps with the pause in the bottom.

The last time I did strict handstand push ups they were a complete disaster so I was glad they went well today. I broke them up 10/6/4/5/5 and finished them in 2:14. GHD sit ups were terrible as per usual, these make me so dizzy and they also make everything more difficult. I couldn't breathe on the assault bike because my abs were so sore from the GHD sit ups. Kipping handstand push ups were broken up 23/7, I guess I should have just done all 30 in a row but I could feel myself slowing down and didn't want to go to failure. GHD sit ups were AWFUL on the second round, I slowed way down on these. They are just the worst in every way. I kept the same pace on the assault bike as the first set. This was fun! (Except the GHD sit ups, they are dead to me). 

The Farmers carry was tough, my stomach was really sore from the GHD sit ups (because they ruin everything) so I was taking short breaks every 25-30 meters. 

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