Thursday, June 2, 2016


A. 1&1/4 front squat, 5-5-5; 3:00 rest
Crossover Symmetry recovery

A. 145-155-165

Wow, what a day!

I'm going to be honest, I did not think I would have to do Murph. I had a feeling it might show up in my programming but then I was like nah, it won't come up. And it did! And I'm glad. 

Front squats were okay, these felt a little rushed because I had to coach/participate in Murph and I knew people would be showing up early to start warming up. I did these in knee sleeves and metcons, no lifters today. I think if I had more time I could have gone slightly heavier. 

Murph went so much better than I anticipated! My time was pretty good (for me), I felt great physically during the whole thing and I was able to breathe well through the entire workout. I took the first mile relatively slow, I think I came in around nine minutes? I didn't want to burn out in the very beginning because I knew how much work I had ahead of me. I broke everything up into 20 rounds of 5 pull ups/10 push ups/15 air squats and I kept moving the whole time. Pull ups were butterfly every round and super fast. I had to break up the push ups early on, those got really tough. I was able to do ten for the first three rounds and then I started doing 6/4 then eventually 5/3/2. Squats weren't bad at all. I was really just happy with how I was able to breathe through the whole thing. I never really stopped moving except to chalk my hands every five rounds. All that Z2 is paying off, thanks Stevo! The second mile SUCKED so much, my goal was to not stop and walk. I didn't! I ran the whole thing. It was super slow, but I did it. Overall I am so happy with this and I'm looking forward to doing it next year. It was also really cool to do this with my CFC athletes, it was the first "Murph" for a lot of them and the vibe in the gym was really encouraging and positive. 

Didn't get to do any shoulder stuff after Murph, I had to coach the 10:30 class. 


Long, unplugged hike

DNS, did not have time again this Sunday. I will make it a priority next week. I did mow the lawn in some very uncomfortable heat though. 


A1. Hang power clean, 1-1-1-1-1; :60 rest
A2. Strict handstand push ups, 5x max (-2)
Partner work TBD
Bis, tris, abs of choice

A1. 165-175-185-185-185
A2. 10-9-9-7-8
4 rounds for time:
15 row calories
25 double unders
15 kettlebell swings, 35
25 double unders
15 burpees

Hang cleans were rough today, these felt and looked like shit. My feet were landing really wide because I wasn't dropping under the bar for some reason. I actually failed a hang clean at 185 during the fourth set. These were awful. I don't know what the deal was today.

Strict handstand push ups were easy. 

I was completely by myself in the gym today so I didn't have anyone to partner up with for the workout. I created a solo workout based off what the class did and I was actually pretty proud of it. I figured I would have ended up doing about 50-60 row calories, KB swings, and burpees. I didn't want to go straight through and just split everything in half because that sounded like the worst (starting a workout with 50 row calories and ending with 50 burpees? Hard pass) but I was pretty pleased with what I came up with. My time was basically the same as what it would have been if I did the class workout with a partner. 

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