AM
30:00 airdyne @Z1, off every 5:00 for :20-:30 tripod headstand hold
PM
A. Bear crawl, 5x10' forward +10' backward, very slow and deliberate w/10 pound bumper plate on hips, :60 rest
B. Hang power clean, build quickly to a heavy single
C. Split jerk clusters, 4x1.1.1 starting moderate and adding if things are feeling solid, :10 between singles, 2:30 rest
+
5 rounds for time:
49 double unders
7 deadlifts, 175
+
3 rounds not for time:
8-10 moderate bent-over DB reverse flies
12 moderate reverse hypers
AM
complete
PM
A. complete
B. 200
C. 125-135-145-155
+
3:47
+
complete
8# for DB flies
65#/side for RH
Doing the bear crawl with the weight on my back was tougher than I thought it would be but it definitely forced me to keep my back flat and my hips low.
Hang power cleans were fine up to 200, then things went downhill real quickly. I failed my first two attempts. I fell forward on the first one and I caught the second one but I caught it really low on my chest and I tipped forward. I was pretty angry. I went for it a third time and got it but it was so ugly, for some reason my hands were unevenly placed on the bar and my right hand was really close to the center of the bar. When I caught it I was completely tilted to the right side. It was horrific. I just wasn't dropping low enough under the bar. I was pretty frustrated because I can't remember the last time I failed a hang clean at 200. I did this weight for a double last week! Not cool. If I don't have cleans then I HAVE NOTHING. Alright that's a bit dramatic. But I was very frustrated with this.
Split jerks were okay, definitely better than last week. Still feeling a bit heavy overhead but overall much better. I was able to work up to 155, for some reason I wasn't punching underneath the bar as low as I normally do. My knee was kind of sore so I'm not sure if I was subconsciously trying to protect it? Or if I was just being lazy? Either way these could have been much more aggressive.
Since my lifting portion did not go very well I was already pretty annoyed by the time I got to the deadlift piece. I wanted to crush this because I needed something to go well today. I just pretended I was doing this in a competition. Everything was unbroken except for one trip on the last set of double unders (gah!) but I thought my transitions were pretty fast between the rope and bar. I have no idea if this is a decent time? My goal was to get under 4:00. I was a little frustrated about the trip up in the final round but I recovered quickly.
Hold the vision, Trust the process Program design by Stephen Flamm
Tuesday, November 24, 2015
Sunday, November 22, 2015
11/22/2015
Long, unplugged hike
90 min of climbing at Climb Time
Heather invited me to go rock climbing with a group of people from her lab and it was a blast! I hadn't done anything like this before. I was a little nervous at first, we didn't use any harness, we were "bouldering" which means climbing with no harness or ropes. It took some getting used to but I made it to the top after a few tries! Luckily there were mats we could fall on if necessary (and it was very necessary). The people from Heather's lab were really cool and helpful, it was a fun doing something outside my comfort zone.
90 min of climbing at Climb Time
Heather invited me to go rock climbing with a group of people from her lab and it was a blast! I hadn't done anything like this before. I was a little nervous at first, we didn't use any harness, we were "bouldering" which means climbing with no harness or ropes. It took some getting used to but I made it to the top after a few tries! Luckily there were mats we could fall on if necessary (and it was very necessary). The people from Heather's lab were really cool and helpful, it was a fun doing something outside my comfort zone.
Saturday, November 21, 2015
11/21/2015
5:00-8:00 pistol/handstand walk practice
+
A. Squat clean, build to a heavy single in only 3 attempts above 145
B. Front squat, 10-8-6, 40x1; 2:30 rest
+
5 sets:
3-5 weighted glute-ham raises, 20x1
:30 rest
6 strict pull ups
:30 rest
+
Not for time:
800m sled drag
complete
+
A. 170-200-215
B. 145-165-175
+
complete w/25#
+
complete w/90# on sled
Handstand walk and pistol practice was kind of a bust, there were so many people on both sides it was tough to go more than 8-10m. Shoulders felt great though! Pistols were okay, I need to work on not letting my knees go in.
Much better day than yesterday. Building to a tough squat clean in only three attempts after 145 was interesting. I started with 170 and it was really easy so I jumped to 200 (thanks for the push Heather) and that was very easy as well. I decided to go to 215 and I made it but it was UGLY. After I stood it up I literally said "that was the ugliest clean I've ever done" because my feet went really wide and my back was rounded. Bleckkk. (video of all three lifts). On another note, I am pretty happy that I can work up to 215 in so few attempts. It definitely didn't feel great but Stephen said it's good that I'm consistently hitting cleans over 205.
Front squats were tough, the high reps mixed with the slow decent was rough.
Strict pull ups were good.
Sled drag was fine, my legs were sore from the front squats but I was able to stay moving the whole time. I missed my sled drag buddies though!
+
A. Squat clean, build to a heavy single in only 3 attempts above 145
B. Front squat, 10-8-6, 40x1; 2:30 rest
+
5 sets:
3-5 weighted glute-ham raises, 20x1
:30 rest
6 strict pull ups
:30 rest
+
Not for time:
800m sled drag
complete
+
A. 170-200-215
B. 145-165-175
+
complete w/25#
+
complete w/90# on sled
Handstand walk and pistol practice was kind of a bust, there were so many people on both sides it was tough to go more than 8-10m. Shoulders felt great though! Pistols were okay, I need to work on not letting my knees go in.
Much better day than yesterday. Building to a tough squat clean in only three attempts after 145 was interesting. I started with 170 and it was really easy so I jumped to 200 (thanks for the push Heather) and that was very easy as well. I decided to go to 215 and I made it but it was UGLY. After I stood it up I literally said "that was the ugliest clean I've ever done" because my feet went really wide and my back was rounded. Bleckkk. (video of all three lifts). On another note, I am pretty happy that I can work up to 215 in so few attempts. It definitely didn't feel great but Stephen said it's good that I'm consistently hitting cleans over 205.
Front squats were tough, the high reps mixed with the slow decent was rough.
Strict pull ups were good.
Sled drag was fine, my legs were sore from the front squats but I was able to stay moving the whole time. I missed my sled drag buddies though!
11/20/2015
AM
3 rounds easy of:
3:00 airdyne
3:00 row
30m moderate/tough offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB farmers walk) switch @20m
3:00 mobility work of choice
PM
A. Snatch, 10:00 technique/speed work, your choice of variation- load according to feel today, moderate/tough is okay if the shoulders say so...
B. Jerk Balance, 5:00-8:00 light tech work
C. 1 clean pull + 5 clean-grip deadlifts (drop from top of clean pull and then reset for the deadlifts) 5x1 @235, 2:00 rest
+
5 sets @high effort
4 wall walks
12 ski erg calories
:60 rest
300m run
:60 rest
AM
complete
PM
A. complete up to 135 from the hang
B. complete up to 125
C. complete
+
complete
Today was not good at all. I came into the gym feeling so heavy and gross. I weighed myself and I'm at 149, which is the heaviest I've been since the Open. I'm frustrated with myself because I've been too lazy about my food intake/measuring the past few weeks and I can definitely feel it. I don't like feeling uncomfortable in my clothes and I could feel the extra weight while I was running today. Officially dialing my diet all the way in.
Snatches did not go well at all, this only added to my bad mood. I decided to squat snatch from the hang today because I need to work on my speed under the bar since the first pull isn't the issue. The weight continued to feel like shit overhead and I was slow under the bar every time (video). I failed 135 twice before I finally made it on the third try. This is the worst. Austin had to talk me off the ledge a little bit because I was really frustrated. I just have to trust that these will get better.
Clean pulls/deadlifts were easy, 235 is getting higher each week, although I definitely rounded my back on one of the sets. Deadlifts were easily unbroken.
My breathing was really good on the aerobic piece but I was way too distracted with how heavy I felt.
3 rounds easy of:
3:00 airdyne
3:00 row
30m moderate/tough offset carry (1-arm DB/KB overhead carry + 1-arm DB/KB farmers walk) switch @20m
3:00 mobility work of choice
PM
A. Snatch, 10:00 technique/speed work, your choice of variation- load according to feel today, moderate/tough is okay if the shoulders say so...
B. Jerk Balance, 5:00-8:00 light tech work
C. 1 clean pull + 5 clean-grip deadlifts (drop from top of clean pull and then reset for the deadlifts) 5x1 @235, 2:00 rest
+
5 sets @high effort
4 wall walks
12 ski erg calories
:60 rest
300m run
:60 rest
AM
complete
PM
A. complete up to 135 from the hang
B. complete up to 125
C. complete
+
complete
Today was not good at all. I came into the gym feeling so heavy and gross. I weighed myself and I'm at 149, which is the heaviest I've been since the Open. I'm frustrated with myself because I've been too lazy about my food intake/measuring the past few weeks and I can definitely feel it. I don't like feeling uncomfortable in my clothes and I could feel the extra weight while I was running today. Officially dialing my diet all the way in.
Snatches did not go well at all, this only added to my bad mood. I decided to squat snatch from the hang today because I need to work on my speed under the bar since the first pull isn't the issue. The weight continued to feel like shit overhead and I was slow under the bar every time (video). I failed 135 twice before I finally made it on the third try. This is the worst. Austin had to talk me off the ledge a little bit because I was really frustrated. I just have to trust that these will get better.
Clean pulls/deadlifts were easy, 235 is getting higher each week, although I definitely rounded my back on one of the sets. Deadlifts were easily unbroken.
My breathing was really good on the aerobic piece but I was way too distracted with how heavy I felt.
Thursday, November 19, 2015
11/19/2015
30:00 mobility
THROWBACK THURSDAY
I was looking through old CrossFit pictures today and found these gems:
THROWBACK THURSDAY
I was looking through old CrossFit pictures today and found these gems:
 |
| My technique in this picture literally makes me want to puke |
 |
| Grip too close? Check. Feet too wide? You bet! Back rounded? Of course Absolutely no use of my legs? You know it bro |
11/18/2015
AM
6-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x [:10 double unders + :20 single unders]
PM
A. Power snatch clusters, 5x1.1 starting @105 and adding a bit from there, :10 between singles, 2:00 rest
B. Snatch pull, 5x1 @185; :90 rest
C. 1-arm DB row w/straps, 3x5-8/arm, 10x1, :45 between arms
+
For time:
60 burpee box jumps, complete 6 kettlebell swings @53 @the top of every minute
+
3 rounds easy:
250m row
50 double unders
AM
6 sets complete
PM
A. 105-115-120-125-135
B. complete
C. 40-45-50
+
7:21-ish?
+
complete
Mehhhhhh. Snatches continue to feel heavy overhead . This is annoying. The pull is so easy but being aggressive with it overhead is still not where I want it to be. All my reps today were so slow and not aggressive in the turnover at all, I don't think I was happy with a single rep today (video). I talked to Mark about it and he said it took him awhile to get back into the groove of snatching after he took time off for his back, so that made me feel a bit better. All I'm saying is, a 135 power snatch shouldn't feel heavy.
Snatch pulls, on the other hand, were really easy (video).
1-arm DB rows were fine.
The burpee/KB piece was really hard, I was dreading this all day. It was tough because there would be a few seconds before each minute when I wasn't sure if I could get in a whole BBJ before the top of the minute. I thought I did a good job of keeping my transitions fast, I didn't really pause between the burpees and KB. I just slowed down on burpees. It's hard for me to keep a good rhythm on BBJ if they're not box jump overs, doing a burpee directly in front of the box is sort of awkward. I could tell during the third minute I was already slowing down. There was also some confusion about my time, I sort of stopped counting after awhile because Mark was counting for me but then I think one of us got mixed up? When I stopped Mark said my time was 6:22 but that would have been way too fast, so Stephen said it was probably closer to 7:22, which makes a lot more sense. I'm not really sure what happened. Oh well. Either way it was very painful and I wasn't happy with my performance. I didn't dig in hard enough to push the burpees. Transitions were good but the speed wasn't where it needed to be.
6-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x [:10 double unders + :20 single unders]
PM
A. Power snatch clusters, 5x1.1 starting @105 and adding a bit from there, :10 between singles, 2:00 rest
B. Snatch pull, 5x1 @185; :90 rest
C. 1-arm DB row w/straps, 3x5-8/arm, 10x1, :45 between arms
+
For time:
60 burpee box jumps, complete 6 kettlebell swings @53 @the top of every minute
+
3 rounds easy:
250m row
50 double unders
AM
6 sets complete
PM
A. 105-115-120-125-135
B. complete
C. 40-45-50
+
7:21-ish?
+
complete
Mehhhhhh. Snatches continue to feel heavy overhead . This is annoying. The pull is so easy but being aggressive with it overhead is still not where I want it to be. All my reps today were so slow and not aggressive in the turnover at all, I don't think I was happy with a single rep today (video). I talked to Mark about it and he said it took him awhile to get back into the groove of snatching after he took time off for his back, so that made me feel a bit better. All I'm saying is, a 135 power snatch shouldn't feel heavy.
Snatch pulls, on the other hand, were really easy (video).
1-arm DB rows were fine.
The burpee/KB piece was really hard, I was dreading this all day. It was tough because there would be a few seconds before each minute when I wasn't sure if I could get in a whole BBJ before the top of the minute. I thought I did a good job of keeping my transitions fast, I didn't really pause between the burpees and KB. I just slowed down on burpees. It's hard for me to keep a good rhythm on BBJ if they're not box jump overs, doing a burpee directly in front of the box is sort of awkward. I could tell during the third minute I was already slowing down. There was also some confusion about my time, I sort of stopped counting after awhile because Mark was counting for me but then I think one of us got mixed up? When I stopped Mark said my time was 6:22 but that would have been way too fast, so Stephen said it was probably closer to 7:22, which makes a lot more sense. I'm not really sure what happened. Oh well. Either way it was very painful and I wasn't happy with my performance. I didn't dig in hard enough to push the burpees. Transitions were good but the speed wasn't where it needed to be.
11/17/2015
AM
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat w/chains, 4-4-3-3; 2:30
B. Muscle ups, 5:00-8:00 easy practice
+
For 8:00
evens- 5 strict pull ups
odds- 6-8 alternating axle front rack reverse lunges, moderate
+
For 8:00
evens- 1 rope climb
odds- 16 fast alternating box step ups/step downs, 20
+
Not for time:
800m walk cool-down
AM
complete
PM
A. 175-185-195-205(these numbers don't include the chains, not sure if I'm supposed to clarify that)
B. complete
+
complete w/110#
+
complete
+
complete
Today was pretty good! The chains weren't nearly as weird as last week, I'm getting used to them. The only iffy set was the last one at 205, the first two reps were solid but the third rep was UGLY, I could tell my back was rounded on the way up.
Muscle up practice was fine, no pain in the shoulder. I did a few easy triples on both bar and rings.
I really enjoyed both EMOMs. Strict pull ups were okay, they feel weaker now that I'm using my lats instead of traps but I know I'm just trying to re-train myself to do everything correctly and certain movements are going to feel a bit off. Rope climbs were good, Austin said they looked fast.
Cool-down walk was complete with my buddy Austin. Overall a very nice day.
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice
PM
A. Back squat w/chains, 4-4-3-3; 2:30
B. Muscle ups, 5:00-8:00 easy practice
+
For 8:00
evens- 5 strict pull ups
odds- 6-8 alternating axle front rack reverse lunges, moderate
+
For 8:00
evens- 1 rope climb
odds- 16 fast alternating box step ups/step downs, 20
+
Not for time:
800m walk cool-down
AM
complete
PM
A. 175-185-195-205(these numbers don't include the chains, not sure if I'm supposed to clarify that)
B. complete
+
complete w/110#
+
complete
+
complete
Today was pretty good! The chains weren't nearly as weird as last week, I'm getting used to them. The only iffy set was the last one at 205, the first two reps were solid but the third rep was UGLY, I could tell my back was rounded on the way up.
Muscle up practice was fine, no pain in the shoulder. I did a few easy triples on both bar and rings.
I really enjoyed both EMOMs. Strict pull ups were okay, they feel weaker now that I'm using my lats instead of traps but I know I'm just trying to re-train myself to do everything correctly and certain movements are going to feel a bit off. Rope climbs were good, Austin said they looked fast.
Cool-down walk was complete with my buddy Austin. Overall a very nice day.
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