Tuesday, August 30, 2016

8/29/2016

A. Every 3:00 for 5 sets: 2 touch and go squat cleans + 2 front squats
+
For time:
50 toes to bar
+
For reps:
max unbroken wall balls, 14 to 10'
+
Crossover Symmetry recovery

A. 125-145-165-185-190
+
2:44 (PR by a lot)
+
47
+
Balza rehab


Excellent training day! This was the best I've felt in a couple weeks.

I'm really happy I was able to get to 190 on the squat clean complex, I was wondering if I would be able to hit 200 on something like this and now I know it's definitely not out of reach. 190 actually wasn't that tough and I had more in the tank. I think I could have gotten 195 if not 200. Next time. How sweet would it be to do 200 pounds for two touch and go squat cleans? PRETTY SWEET IS THE ANSWER. 

My time on the 50 toes to bar is a big PR, I'm pretty sure the last time I did this is took me four minutes, maybe even a little longer. I did sets of five until I hit 34 then did 4/3/2/2 and then singles after that. These have improved a LOT in the past few months, my grip doesn't get as fatigued and I'm able to do bigger ("bigger" for me) sets longer. Thanks for programming all those toes to bar Stevo. 

The wall balls were okay, I'm not sure if I've ever done max reps to ten feet? I think the last time I did this it was to nine feet but I can't remember. Either way, it sucked. This started getting really shitty around 30 but Stephen pushed me to keep going. I made it to 47 and then just dropped the ball, my arms had nothing left. It's tough for a short gal like me to throw to that effing ten foot target man. Oh well. Next time, 50+ reps. 

Friday, August 19, 2016

8/18/2016

20:00-30:00 in the pool, nothing crazy, just get a feel for being there...

25:00 complete @Miami Athletic Club 


Well guys, I still remember how to swim. I'm just slow as hell and probably super inefficient. It was actually really fun to be in the pool, I'm looking forward to doing this every week. I definitely need someone to watch me at some point and help correct my form. Also, swimming is really tiring and now I understand why Stephen ate a whole pizza after his swim sessions, I was starving afterwards. 

8/17/2016

AM
30:00 assault bike @Z2 by feel

PM
A1. Bird dogs, 5x10 alternating; :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 alternating breathing out hard each rep; :30 rest
B. Barbell (on back) alternating reverse lunges, 3x6-8; 2:00 rest
+
Every :90 for 4 sets:
9 CTB pull ups
9 touch and go deadlifts, 155
+
For time:
400m row @97%

AM
complete, 205 cals

PM
A1. complete
A2. complete
B. 135-145-155
+
complete
+
1:21.3


Assault bike was rough this morning, had nothing in my legs. I'm not sure what the deal is and why my legs have been so tired lately. I tried holding 49 RPM but I was more comfortable between 47-48. 205 is only 5 calories under what I usually hit on this so I guess it's not terrible, but still. I just couldn't find a good rhythm today. 

Lunges were easy, I should have gone a bit heavier on the last set. 

CTB pull ups and deadlifts felt much better than last week. I had to cut out the last set of pull ups because I could tell my hand was about to rip. 

The 400m row hurt. In my mind I was like "This won't be that bad, it's a whole 100 meters less than a 500. It will go by quickly!" and it still sucked a lot. I started losing it a little bit right at the halfway point. I was able to hang out until the end and I wasn't on the ground after it was over but my legs were pretty lactic. My best 500 time is 1:42 and I was able to row 400 in 1:21 but the thought of rowing that fast for an extra 100 meters makes me want to barf. 

Wednesday, August 17, 2016

8/16/2016

AM
6 sets:
500m row @2:03.0-2:03.9/500m
2:30 walk rest (10:00 between sets 4&5, practice a few pistols here)

PM
3 rounds not for time:
10m handstand walk
5 dragon flags
+
A. 1 power clean + 1 hang power clean + 1 shoulder to overhead, 5x1 all light/moderate; begin a set every :90
+
Every 6:00 for 4 sets:
.5 mile assault bike
50m med ball bear hug carry
.5 mile assault bike 
+
Crossover Symmetry recovery

AM
2:02.6
2:02.8
2:03.1
2:03.2
2:03.0
2:03.2

PM
complete
+
A. 135-145-155-165-175
+
complete
3:51
3:52
3:54
4:00
+
Balza rehab 


Solid day. 

Power clean/hang clean/STO were super easy, these all felt exactly the same. I should have gone a little heavier. 

The assault bike/medball workout was challenging but really cool. I was able to hold 60 RPM on the first .5 and 58 on the second .5 for each round. The medball carry was tough, it just made it difficult to breathe, especially in the third and fourth set when I was already pretty fatigued. I wasted too much time picking up the medball on the last round, that's why my time is a few second slower. I definitely pushed myself on this one though, this felt good. 

8/15/2016

A. Front squat, build to a tough (not max) single
+
Every :60 for 28:00 (7 of each)
1st: :30 row @ 90% aerobic
2nd: :30 assault bike @90% aerobic
3rd: 2-3 unbroken muscle ups
4th: 6 unbroken wall balls, 20 to 10'
+
Crossover Symmetry recovery

A. 225
+
complete
3 MUs each set
+
complete 


Eeeeeeeeesh front squats were rough today man, my legs still feel like shit. 225 was ugly and slow (well, it felt slow. Stephen said it wasn't). This is pretty pathetic. 

I really enjoyed the EMOM, it was fun having Stevo join me on this. Muscle ups were super easy. Wall balls weren't bad, I accidentally dropped it on the very last set because I caught it weird. 

Sunday, August 14, 2016

8/14/2016

Long, unplugged hike

DNS


Had to skip the hike today so I could get everything done before the MSC cookout. I ate lots of ribs and ice cream. Good times were had by all. 

8/13/2016

For time with Alex:
12-9-6-3
Synchro deadlifts, 360
CTB pull ups
+
For time with Addison:
50 assault bike calories
60 pistols
70 handstand push ups
80 row calories
90 wall balls, 20 to 9'
80 row calories
70 handstand push ups
60 pistols
50 assault bike calories

complete
+
32:30


Fun day of comp prep! Really looking forward to the Tri-State Throwdown. 

The partner deadlift/CTB workout went really well, Alex and I definitely make a good pair on this one. Our deadlifts never got out of sync and they felt really easy. The weight isn't heavy but Alex said we would definitely break them up at the competition since we'll be doing double the amount of reps we did today. CTB pull ups were really easy. I'll probably break them up 7/7/7, 5/5/5 and then 9 unbroken at the competition (hopefully). 

The chipper with Addi SUCKED. IT SUCKED SO MUCH OMG. This was the literal worst. Everything was fine until we finished the wall balls and then had to go back down the ladder. The second 40 cal row was AWFUL, I had zero energy and my legs were completely dead. I even stopped pulling a few times which I haven't done in a very long time. At one point I stopped and then Addi also stopped which was totally my fault. I can't psych out my teammates like that, it's not good mentally. We broke up the second set of HSPU into sets of five but our transitions were way too slow. On the pistols our sets were too big and our breaks were too long. When we do this at the competition we're going to break up the pistols and HSPU into smaller sets right away. I'm also going to row the first 40 calories a bit slower and we're going to break up the wall balls into sets of nine. I'm hoping when we make all these changes I'll have more energy when I get back to the second row. This was terrible. My legs were jelly when this was over. It's going to be a rough one but I know whoever I'm paired with (Joe or Addi) will push me! 

8/12/2016

A. Back squat, 1-1-1-1 all tough, 20x1; 2:30 rest
B. Power clean from blocks (bar just above knees) build to a heavy single in 10:00 (clock starts when you load the bar above 125)
C. Squat snatch, 12x3 touch and go @95, begin a set every :40
D. Muscle up work, 10:00 practice/tech work- any variation, nothing fatiguing 
+
400m sandbag carry 

A. 225-245-255-265
B. 195
C. complete
D. complete-ish
+
complete 

Today was the first day all week I was actually wanted to be in the gym and wanted to train. Glad to be out of that funk. 

Back squats felt heaaaaaavy today but I'm pleased with my numbers. My goal was 265 and I'm happy I got it but it was slow. 225 was pretty easy but every rep after that was tough. I can't believe I back squatted twenty pounds more than that at one point. 

Power cleans were SO MUCH BETTER off the blocks than last time, 195 was easy but I ran out of time before I could go any heavier. 

Snatches got real shitty. These were kind of sloppy today, I could tell I wasn't bending my elbows enough.

I decided to skip the muscle up practice today. I had a nagging pain in my right bicep and it got worse after the snatches. I did one bar muscle up and that seemed to aggravate it even more so I just skipped this part and did some mobility instead. 

Good day in the gym, lots of solid work. Ready to get back to it. 

Thursday, August 11, 2016

8/11/2016

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

complete
+
complete


Body is still feeling very fatigued and I still can't seem to shake the mindset of not wanting to do anything. 

Wednesday, August 10, 2016

8/10/2016

AM
45:00 assault bike @Z2 by feel

PM
A1. Bird dogs, 5x10 alternating; :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 alternating breathing out hard each rep; :30 rest
B. Barbell (on back) alternating reverse lunges, 3x8-10 total (4-5/leg); 2:00 rest
+
Every :60 for 9 sets:
5 CTB pull ups + 5 touch and go deadlifts @155
+
3 sets:
:35 row @95%
4:55 rest

AM
complete
316 cals

PM
A1. complete
A2. complete
B. 125-135-145
+
complete
+
172m (1:41.7)
171m (1:42.3)
170m (1:42.9)


I wasn't sure how the 45:00 assault bike was going to go since I had to skip it two weeks in a row but it actually went really well! This wasn't difficult at all. I put on my awesome playlist and just zoned out. 

I liked doing the bird dogs, it was cool doing something different. 

The lunges were okay, I wasn't really sure how heavy I would be able to go on these since I haven't done them in awhile. I think 145 is decent. My right knee felt a little weird after I was done but I rolled it out and it feels fine now. 

The EMOM was okay, I started out with sets of five CTB pull ups but by the end I was down to four because I could feel my left palm starting to rip. Deadlifts were easy. I would like to be paired with Alex for this event if possible? I think he'll push me to keep moving more than anyone else. 

Row sprints were fine, my pace fell off a little bit on the third one. 

This is the third day in a row I've have absolutely zero motivation to train. I am so tired and feel physically and mentally exhausted right now. I'm sure it's a mixture of a number of things: I'm still recovering from the competition, I'm still sad about Dundie, it's hot and humid as fuck. My body has felt like garbage for the past three days and all I want to do is lay around in the air conditioning and sleep. 

8/9/2016

AM
6 sets:
500m row @2:04.0-2:04.9/500m 
2:30 walk rest (10:00 between sets 3&4- practice a few pistols here)

PM
3 rounds not for time
:60 handstand hold work
5 dragon flags
+
10:00 stone to shoulder and carry practice, small stone
+
5 sets @high effort:
15m handstand walk
.5 assault bike
200m run
3:00 walk rest
+
Crossover Symmetry recovery

AM
2:03.9
2:03.6
2:03.9
2:04.0
2:03.9
2:04.0

PM
complete
+
complete
+
2:54
? clock was reset
2:50
3:00
3:00
+
Balza rehab


Rows were tough today, still sore and tired. Pistols weren't bad, I wore my knee sleeves and metcons. I'll definitely wear my lifters for the competitions so they'll be much faster. 

Stone work was easy. 

The HSW/assault bike/run piece was terrible, it was so humid I couldn't breathe. I think that was the worst it has been in the gym in quite awhile. I just couldn't fully recover between each set because I couldn't really catch my breath. All handstand walks were unbroken and pretty fast. I tried to keep the assault bike around 58-60 RPM but it dipped down to 56 on the last two sets, I'm guessing that's why my fourth and fifth sets were slower? I don't think I slowed down that much on the run.

8/8/2016

A. Front squat w/chains, 1-1-1-1 starting moderate and building just a bit from there; 2:30 rest
+
Every :60 for 28:00 (7 of each)
1st: 8 wall balls, 20 to 9'
2nd: :30 very easy assault bike
3rd: 8 unbroken toes to bar
4th: :30 very easy assault bike
+
Crossover Symmetry recovery

A. 145-155-165-175
+
complete
+
Balza recovery


Front squats felt heavy. Still feeling very sore from Saturday. 

The EMOM was fine, the 20 pound wall balls actually weren't as bad as I thought they would be. Toes to bar were easy. 

Monday, August 8, 2016

For my buddy

This past weekend was both physically and emotionally draining. I had a six hour competition on Saturday. 24 hours earlier, my dog died.

I'm sad, tired, and heartbroken. 

Dundie went in Thursday to have his gallbladder removed. The day before, they had done a bunch of tests to make sure his heart could handle the surgery. They called us Thursday afternoon and said the surgery had been successful and he was resting comfortably. My dad got a call Friday morning and they told him Dundie's blood pressure had dropped and his heart was failing. My dad got another call soon after and they told him Dundie's heart had failed and this time they weren't able to revive him. He passed away. 

I came home Friday after coaching at CFC expecting to go visit Dundie at the hospital and bring him home the next day. I arrived home to my dad waiting for me in the kitchen, my mom sobbing, and my dad telling me Dundie died. I don't think I've ever been so sad or cried so hard. I kept repeating "no" over and over. I said they told us he would be okay and they said his heart could handle it, but my dad said sometimes this just happens after surgery. They did the best they could but he just couldn't hang on any longer. I was devastated. My dad and I went to the hospital to say goodbye to him and that was really hard. I couldn't really wrap my head around the fact that I would never see him again. 

On the way home, I realized I had to compete on Saturday. I told my dad I had no idea how I was going to get my mind right to focus on competing but he told me I should do it anyways because it would be a good way to get my mind off of everything. I wasn't sure if I was going to end up at the gym on Friday but I decided to go. I was sort of in a daze the whole time and cried twice in the bathroom. I did feel a little better while I was there but then I just got sad again as I was driving home, realizing Dundie wouldn't be there. 

I sent Emily a text Friday night telling her what happened and told her I might not be 100% focused at the competition. I still wanted to do it but at this point I wanted to just have a fun day with my friend. I didn't care if we made the podium or if we came in last. This didn't mean I wasn't going to give my full effort, but I honestly didn't care about the outcome anymore. 

I'm glad I ended up doing the competition because it was really fun and it made me feel better. It was a great day hanging out with Emily and we did really well on all the events (minus that wall climb.....). We both hit our goal numbers in the first event, we smashed the second event and we also crushed the floater workouts. We executed everything really well and I am really proud of our performance. I honestly had no idea how I would feel physically since I had basically been crying for ten hours straight the day before and I was already pretty drained physically and mentally. I basically just got my shit together before each event and focused on one thing at a time. I wasn't really worried about anything and I knew we would do a good job. We make a great team and Emily (and Heather) are awesome friends to me. 

So now it's Monday and I'm still sad. A little bit less now that the shock has worn off, but it still feels like someone sort of stomped me right in the heart. I don't really want to talk to anyone but at the same time I want to be around people so I don't think about it. It's mostly just weird not having him around. He was a member of our family for eleven years, that's a long time to love something and then suddenly he's not there anymore. It has definitely been a hard adjustment but I know it will get better eventually. 

Dundie was just the best dog. He was my buddy. I looked forward to seeing him every day. It's such a sad feeling driving home and knowing he isn't going to be there. He was always happy, he was weird, he was stubborn, he was smart, he was the best. He was very loved by my family and I will miss him so much. 







Wednesday, August 3, 2016

8/3/2016

AM
45:00 assault bike @Z2 by feel

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. Back squat, build quickly to a single @80-90% 1RM
+
For 15:00
1st: 3 touch and go squat snatches, 95
2nd: 3 bar muscle ups
3rd: :45 assault bike recovery
+
3 sets:
:30 row @95%
4:30 rest

AM
DNS- needed the sleep

PM
A1. complete
A2. complete
B. 250
+
complete
+
150m (1:40.4)
151m (1:39.3)
148m (1:41.3)


I didn't get to bed until midnight because I was at the O-Town/98 Degrees concert with my best buds. I skipped my AM session so I could sleep in but I was still exhausted when I woke up. I am just not used to going to bed that late. It was definitely worth it though. 

Back squats were rough today, I was tired and my hips were tight. I worked up to 250 and it must have been pretty slow because New Joe asked me if I was working up to a one rep max hahaha. OKAY NEW JOE, POINT TAKEN. Just kidding, New Joe is awesome. I got to watch him PR his split jerk by fifteen pounds so that was neat. 

The EMOM was okay, bar muscle ups were super easy but snatches were all over the place. My hips would just NOT loosen up today, it was awful. 

Row sprints were fine, I sort of fell off a bit on the third one. 

V tired. 

8/2/2016

AM
20:00 assault bike very easy
+
20:00  mobility work of choice

PM
3 rounds not for time:
:60 handstand hold work
5 dragon flags
+
A. Gemini complex- build quickly to a moderate/tough set- not a max
+
AMRAP in 12:00 w/Emily
100 double unders
80 kettlebell swings, 53
60 thrusters, 75
40 toes to bar
20 handstand push ups
max bar-facing burpees in remaining time
+
Crossover Symmetry recovery

AM
complete
+
complete

PM
complete
+
A. 185
+
51 burpees
+
DNS, forgot but did some Balza shoulder stuff at home 


Gemini complex was easy, I should be able to hit more than this on Saturday. 

I thought Emily and I did really well on the AMRAP. Double unders were 50/50, KB swings were 20/20/20/20, thrusters were sets of ten, toes to bar were 10/10/5/5/5/5, handstand push ups were 12/2/6 and then we started chipping away at the burpees. I really don't think we could have broken this up any differently. Thrusters were definitely the toughest movement for me, I was pretty fatigued by the third set. I was planning on doing two sets of ten toes to bar but I had to switch to sets of five at the end because my shoulders were tired. The same thing happened on the handstand push ups, I was planning on doing nineteen in a row but once I started doing them I realized that wasn't going to happen. I came off the wall after twelve reps, Emily did two, then I finished them. I should be able to knock out a bigger set during the competition, hopefully. We moved pretty well on the burpees, I think trading fours was a good idea. 

I'm excited for the competition, we should do very well! 

Tuesday, August 2, 2016

8/1/2016

A. Front squat w/chains, 2-2-2; 2:30 rest
B. Squat clean, build quickly to a heavy single for the day
+
6 sets:
500m row @2:04.0-2:04.9/500m 
2:30 walk rest
+
Crossover Symmetry recovery

A. 155-170-185 (plus chains)
B. 210
+
2:04.0
2:03.9
2:03.8
2:03.9
2:03.9
2:03.6
+
complete


Front squats were tough today, I definitely rounded my back on my final rep at 185. 

Squat cleans were okay, I was doing that weird thing where I was jumping under the bar REALLY early, almost as if I wasn't fully extending my hips at all. I don't know why I keep doing that. I need to be more patient before I pull under the bar. These actually got easier as I went heavier, 205 was probably my best rep. I think I could have gone heavier than 210 but it was kind of slow on the way up so I called it there. 

I just couldn't hold the row pace at 2:04 today, I really was trying! I kept ending up at 2:03. Merrrrrr. 

7/31/2016

Long, unplugged hike

DNS


Unfortunately had to skip the hike this morning, had too much to do before I drove up to Dayton for the day. 

Monday, August 1, 2016

7/30/2016

10:00 triple under and free-standing handstand push up practice- alternate between the 2, nothing fatiguing 
+
A. Power clean from blocks (bar @mid-thigh), build to a heavy single in 10:00 (clock starts when you load the bar above 125)
+
For time:
3 strict muscle ups
6 muscle ups
9 bar muscle ups
+
Partner work, TBD
+
Bis, tris, and abs of choice

complete
+
A. 175
+
1:56 without the strict MUs
+
For time:
400m run
2 rounds of [12 toes to bar + 12 push ups + 24 air squats]
400m run
2 rounds of [12 toes to bar + 12 push ups + 24 air squats]
400m run
(15:10)
+
complete


TODAY WAS THE WORST.

Seriously, this was probably the worst training session I've had in a long time. I came into the gym exhausted and sore. I knew as soon as I started doing my freestanding handstand push ups it was going to be a bad day. My shoulders were so fatigued I couldn't string together more than two handstand push ups. I felt like I could barely control the negative into the next handstand. I skipped the triple unders today because my right knee was feeling a little weird. 

Power cleans from the blocks were also pretty terrible, 175 is usually light for me but today it was just really heavy. It was awkward cleaning from the blocks because I haven't done it in awhile and I was having trouble being explosive and dropping under the bar. I caught 175 really far forward and just called it there. 

Next came the strict muscle ups and these were a shit show. Five attempts, five fails. I just had nothing in my shoulders and couldn't pull. At this point I was pretty pissed and just wanted to be done. I decided to just skip the strict muscle ups because I clearly wasn't going to get any. I did all six regular muscle ups unbroken and bar muscle ups were broken up 3/3/3.  

The workout was pretty slow, my running wasn't great today. Toes to bar were broken up 7/5 each round. I tried to stay steady on the push ups but those get tough for me after awhile. 

I left this training session feeling very discouraged and mad. This was basically me the entire time:


Not a good day at all. Hopefully Monday will be better. 

7/29/2016

AM
30:00 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 :40
B. Back squat, 2-2-2, 20x1; 2:30 rest
+
3 rounds for time:
10 alternating DB snatches, heavy
15 handstand push ups
20 row calories
+
Not for time:
30 glute-ham sit ups
200m sandbag carry- switch sides as needed but goal is no drops
20 glute-ham sit ups
200m farmers walk, 35/hand
10 glute-ham sit ups

AM
complete 

PM
A. complete
B. 225-240-250
+
9:00 w/55# DB
+
complete 


Snatches were crisp but I was definitely breathing hard after this. 

Back squats felt heavy today, I wish I could get above 250 for two reps. 

The workout was fun, I thought I pushed myself pretty hard on this. I went at the same time as Leah because we had a similar rep scheme/movements and even though she wasn't doing the same workout as me I was definitely going pretty hard because I didn't want her to catch me. It has been good for me to work out with other people every now and then. Dumbbell snatches weren't bad the first round but got tough the second and third round. These are so awkward. Handstand push ups were unbroken until the third round, then I had to go 10/5 because I could feel myself slowing way down. I thought my row pace was good, I was trying to keep it between 1100-1150 cals/hr. I was on the ground after this one. 

Glute-ham sit ups continue to be the worst. 

7/28/2016

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 

7/27/2016

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

PM
A1. Bear crawl, 5x15' forward + 15' reverse, very slow and controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 altnerating breathing out hard each rep; :30 rest
B. 1 squat snatch + 1 hang squat snatch + 1 overhead squat, build quickly to a challenging set
+
For 18:00
1st: 1 squat clean + 1 hang squat clean + 1 front squat, moderate, crisp reps throughout
2nd: 8m sandbag walking lunges
3rd: 3 bar muscle ups
+
3 sets:
25 row @95%
3:35 rest

AM
DNS

PM
A1. complete
A2. complete
B. 145
+
complete
135-145-155-165-175-175
+
126m
124m
124m 


I was't able to complete my AM session today because I had to cover the 7:00 class last minute so I didn't have enough time. Sorry about that!

Snatches felt pretty good today, I didn't have any misses until I got up to 145. I hit the snatch but missed the hang snatch, I overshot and it went behind me. Stephen said it was a good miss. I tried again and got it pretty easily. 

Squat cleans were kind of rough, I did this EMOM in my metcons because I didn't want to lunge in my lifters. It was definitely harder to stay back on my heels and all the front squats felt heavy. I was planning on going up to 185 for the last set of cleans but once I started I realized I probably wouldn't be getting that high. Bar muscle ups unbroken every set. 

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