AM
5 sets of:
3:00 bike @high aerobic effort
:60 rest
3:00 Balza/Drew rehab pieces of choice
:60 rest
PM
A. Back squat, build to a heavy double
+
2 rounds w/10:00 cap:
7 muscle ups
50 wall balls, 14 to 10'
100 double unders
+
10 sets:
:30 assault bike 90% aerobic
:30 assault bike @50% aerobic
AM
complete
PM
A. 260
+
1 round + 45 wall ball
+
complete
260 for a double! I am so happy with how my back squats have been progressing over the past few weeks. This is only 20 pounds under my max and it wasn't very difficult.
The workout wasn't great, I was actually pretty disappointed with this. I thought I would be able to finish this under the time cap. Muscle ups were 5/2 the first round and 3/2/2 the second round. The problem was the wall balls. On the first round I broke them up 20/13/10/7 with way too much rest between sets. During the second round I broke them up even more. I tried to pick up the pace once I realized I didn't have much time left but I was five short before time ran out. Merrrrr. I felt fatigued on the muscle ups and my breathing wasn't great. I should be able to finish this in under 10 minutes.
Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, January 28, 2016
1/25/2016
AM
5000m row @Z1, off every 1000m for 10 fast burpees
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow & deliberate w/10 pound bumper plate on hips, :60 rest
B. Power clean and split jerk, build quickly to a single @80-90%
+
For time:
9 bar-facing burpees
12 power snatches, 95
15 thrusters, 95
18 assault bike calories
+
3 rounds not for time:
10-15 reverse hypers
:30/side plank
2:00 anterior loaded banded march (bear hug a med ball @chest)
AM
complete
PM
A. complete
B. complete @190
+
4:34
+
subbed 3 sets:
:30/side plank
5:00 assault bike easy
Split jerks were much better than last week, shoulders were not nearly as fatigued. I worked up to 190 easily.
The Wodapalooza workout was HORRIBLE. This was the absolute worst. OMG. I think this is the worst workout I've done in a very long time. Burpees were pretty quick. I broke up the snatches 7/5 and I was already breathing hard when I got to the thrusters. Those were really tough. Before the workout started I thought I would be able to break up the thrusters 10/5 but I ended up doing 5/4/6 and I was definitely resting too much between sets. By the time I got to the assault bike I was already feeling pretty bad, and the assault calories dragged out forever. I legitimately thought I was going to vomit at one point. This hurt so much. I rolled around on the ground for a solid five-ten minutes when this was over, and my time wasn't even that good! It took me a long time to recover from this. This was just terrible.
I was still feeling nauseous from the workout when I started my NFT stuff. I decided to try to hip extensions instead of reverse hypers since RH have a tendency to make me want to throw up in my mouth. I did one hip extension and thought I was going to puke. I just did the side planks and then sat on the bike for five minutes.
5000m row @Z1, off every 1000m for 10 fast burpees
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow & deliberate w/10 pound bumper plate on hips, :60 rest
B. Power clean and split jerk, build quickly to a single @80-90%
+
For time:
9 bar-facing burpees
12 power snatches, 95
15 thrusters, 95
18 assault bike calories
+
3 rounds not for time:
10-15 reverse hypers
:30/side plank
2:00 anterior loaded banded march (bear hug a med ball @chest)
AM
complete
PM
A. complete
B. complete @190
+
4:34
+
subbed 3 sets:
:30/side plank
5:00 assault bike easy
Split jerks were much better than last week, shoulders were not nearly as fatigued. I worked up to 190 easily.
The Wodapalooza workout was HORRIBLE. This was the absolute worst. OMG. I think this is the worst workout I've done in a very long time. Burpees were pretty quick. I broke up the snatches 7/5 and I was already breathing hard when I got to the thrusters. Those were really tough. Before the workout started I thought I would be able to break up the thrusters 10/5 but I ended up doing 5/4/6 and I was definitely resting too much between sets. By the time I got to the assault bike I was already feeling pretty bad, and the assault calories dragged out forever. I legitimately thought I was going to vomit at one point. This hurt so much. I rolled around on the ground for a solid five-ten minutes when this was over, and my time wasn't even that good! It took me a long time to recover from this. This was just terrible.
I was still feeling nauseous from the workout when I started my NFT stuff. I decided to try to hip extensions instead of reverse hypers since RH have a tendency to make me want to throw up in my mouth. I did one hip extension and thought I was going to puke. I just did the side planks and then sat on the bike for five minutes.
1/24/2016
Long, unplugged hike or easy 30:00 row or bike
DNS, Taste of Belgium for mom's birthday and then had to head to CrossFit Continuity for a coaches meeting
DNS, Taste of Belgium for mom's birthday and then had to head to CrossFit Continuity for a coaches meeting
Tuesday, January 26, 2016
1/23/2016
A. Front squat, 4-3-2, 22x1; 2:30 rest
B. Thrusters, 6x5 unbroken @95; begin a set every :60
+
both @80%
Barbell Blitz 6:00 AMRAP 1
:60 rest
Barbell Blitz 6:00 AMRAP 2
+
3 rounds not for time:
5-8/leg 1-leg reverse hypers, slow and controlled
2:30 anterior loaded banded march (bear hug a med ball @chest)
A. 155-185-205
B. complete
+
complete
30 KB + 24 pistols
+
complete
15 BBJ + 11 STO
+
complete
25#/side for RH
14# WB for banded march
Man, front squats are just going really well right now. These felt great. 205 was tough but I was never worried about standing it up. I'm pretty happy with how confident I've become with both front squats and back squats over the past few months.
Thrusters were the worst! These were just terrible today. I can't believe how different these were from last Saturday. I think I am literally squatting TOO low, my ass is almost touching the ground and it's just super inefficient and a waste of energy. I need to find a way to fix it a little bit. These are going to be pretty gross at the competition, I'm assuming we'll do at least sets of five.
The Barbell Blitz workouts went much better than last week, mostly because I didn't have to do all the shoulder work. I also got to do some pistols and these have improved so much! Huzzah! Also, Stephen gave me a good tip about following the KB down with my other hand so the transition is shorter. Thanks Stevo. The shoulder to overhead on the second workout was so much better than last week, probably because my shoulders weren't jacked up from doing a billion KB snatches. I should be able to do sets of 4-5 of these at the competition. This was really fun to do with Emily. I wouldn't mind being synced up with her a few times a month on our training, I know she could definitely push me in the aerobic workouts. Plus she's my best bro and it was fun getting to train with her.
B. Thrusters, 6x5 unbroken @95; begin a set every :60
+
both @80%
Barbell Blitz 6:00 AMRAP 1
:60 rest
Barbell Blitz 6:00 AMRAP 2
+
3 rounds not for time:
5-8/leg 1-leg reverse hypers, slow and controlled
2:30 anterior loaded banded march (bear hug a med ball @chest)
A. 155-185-205
B. complete
+
complete
30 KB + 24 pistols
+
complete
15 BBJ + 11 STO
+
complete
25#/side for RH
14# WB for banded march
Man, front squats are just going really well right now. These felt great. 205 was tough but I was never worried about standing it up. I'm pretty happy with how confident I've become with both front squats and back squats over the past few months.
Thrusters were the worst! These were just terrible today. I can't believe how different these were from last Saturday. I think I am literally squatting TOO low, my ass is almost touching the ground and it's just super inefficient and a waste of energy. I need to find a way to fix it a little bit. These are going to be pretty gross at the competition, I'm assuming we'll do at least sets of five.
The Barbell Blitz workouts went much better than last week, mostly because I didn't have to do all the shoulder work. I also got to do some pistols and these have improved so much! Huzzah! Also, Stephen gave me a good tip about following the KB down with my other hand so the transition is shorter. Thanks Stevo. The shoulder to overhead on the second workout was so much better than last week, probably because my shoulders weren't jacked up from doing a billion KB snatches. I should be able to do sets of 4-5 of these at the competition. This was really fun to do with Emily. I wouldn't mind being synced up with her a few times a month on our training, I know she could definitely push me in the aerobic workouts. Plus she's my best bro and it was fun getting to train with her.
1/22/2016
AM
10:00 bike @Z1
+
4 sets:
:30 row very hard
4:30 walk rest
+
10:00 mobility of choice
PM
A. Snatch gauntlet, 1 every 2:00 starting @120 and adding 10 every 2:00
+
For reps @high effort
2:00 power cleans, 155
2:00 CTB pull ups, sets of 3,4 or 5 unbroken, have a plan, stick to it, and see how it goes...
+
Every :60 for 12:00
1-6: 8 kipping handstand push ups
7-12: 12 touch and go deadlifts, 95
+
3 rounds not for time:
15-20m double KB/DB overhead carry
6/side moderate powell raises, 30x0
AM
DNS
+
154m
152m
152m
157m
+
DNS
PM
A. 150 (160 Fx3)
+
19 cleans
not sure how many pull ups
+
complete
+
complete
35# KB for OHC
12# DB for PR
Meh, today was not the best.
Didn't have time between classes for bike or mobility, I figured the row sprints were the priority so I got those done. Once I transition to this new gym and I don't have to coach at Fitworks anymore I should have more time to complete my AM session.
The snatch gauntlet was so disappointing. I know this was setting me up for a 170 PR and I didn't even hit 160. This was the worst. Shoulders were feeling really shaky on every rep. I didn't have any fails until I went for 160. I lost it behind me on the first attempt and it was a good miss so I decided to go for it again. I lost it out in front so I went for it one more time. I caught it in the bottom and started to stand up with it but walked it forward a bit and my shoulders gave out. This makes me pretty nervous how unstable my shoulders feel right now. Heather asked me if at this moment in time I would be able to confidently catch a heavy snatch balance and I said no, I don't think my shoulders would support it. This also worries me because I want to hit 160 at least one more time before the competition on Saturday. I don't know what the deal is. I think I need to spend more time on stability and not mobility, just like Balza was talking about last week. Merrrrr. This is frustrating because my snatches were feeling great last week.
Power clean/pull up piece didn't go very well. I got the same amount of power cleans as last week but they were slower. I tried to imagine Matt was there but I was resting more between reps this time. Pull ups were a disaster, I tried to go with sets of 4 but it was really difficult to hang on to that. Also, the clock was reset while I was doing this (I thought I timed it out better) and I completely lost track of where I was. I actually have no idea how many pull ups I ended up with but I know it wasn't very many at all. I was resting a lot between sets. This was difficult to do by myself, if we have to do this one again I'll definitely do it with a partner.
Handstand push ups and deadlifts were easy, my kipping HSPU have gotten so fast. This was the one highlight of my day.
10:00 bike @Z1
+
4 sets:
:30 row very hard
4:30 walk rest
+
10:00 mobility of choice
PM
A. Snatch gauntlet, 1 every 2:00 starting @120 and adding 10 every 2:00
+
For reps @high effort
2:00 power cleans, 155
2:00 CTB pull ups, sets of 3,4 or 5 unbroken, have a plan, stick to it, and see how it goes...
+
Every :60 for 12:00
1-6: 8 kipping handstand push ups
7-12: 12 touch and go deadlifts, 95
+
3 rounds not for time:
15-20m double KB/DB overhead carry
6/side moderate powell raises, 30x0
AM
DNS
+
154m
152m
152m
157m
+
DNS
PM
A. 150 (160 Fx3)
+
19 cleans
not sure how many pull ups
+
complete
+
complete
35# KB for OHC
12# DB for PR
Meh, today was not the best.
Didn't have time between classes for bike or mobility, I figured the row sprints were the priority so I got those done. Once I transition to this new gym and I don't have to coach at Fitworks anymore I should have more time to complete my AM session.
The snatch gauntlet was so disappointing. I know this was setting me up for a 170 PR and I didn't even hit 160. This was the worst. Shoulders were feeling really shaky on every rep. I didn't have any fails until I went for 160. I lost it behind me on the first attempt and it was a good miss so I decided to go for it again. I lost it out in front so I went for it one more time. I caught it in the bottom and started to stand up with it but walked it forward a bit and my shoulders gave out. This makes me pretty nervous how unstable my shoulders feel right now. Heather asked me if at this moment in time I would be able to confidently catch a heavy snatch balance and I said no, I don't think my shoulders would support it. This also worries me because I want to hit 160 at least one more time before the competition on Saturday. I don't know what the deal is. I think I need to spend more time on stability and not mobility, just like Balza was talking about last week. Merrrrr. This is frustrating because my snatches were feeling great last week.
Power clean/pull up piece didn't go very well. I got the same amount of power cleans as last week but they were slower. I tried to imagine Matt was there but I was resting more between reps this time. Pull ups were a disaster, I tried to go with sets of 4 but it was really difficult to hang on to that. Also, the clock was reset while I was doing this (I thought I timed it out better) and I completely lost track of where I was. I actually have no idea how many pull ups I ended up with but I know it wasn't very many at all. I was resting a lot between sets. This was difficult to do by myself, if we have to do this one again I'll definitely do it with a partner.
Handstand push ups and deadlifts were easy, my kipping HSPU have gotten so fast. This was the one highlight of my day.
Sunday, January 24, 2016
1/20/2016
AM
PM
6-8 sets easy:
:60 row
:15-:20 planche hold w/feet in rings
:60 bike
2 dead hang to inverted
2x [:10 double unders + :20 single unders]
PM
A. 1 squat snatch + 2 overhead squats, 1-1-1-1-1 moderate, begin a set every 2:00
B. Snatch-grip deadlift, 3-3-3-3 @snatch 1RM, 31x1; 2:00 rest
+
10 rounds for time:
3 unbroken strict handstand push ups
+
5:00 of [350m ski erg + 25 KB swings @53 + max burpees in remaining time]
5:00 rest
5:00 of 350m ski erg + 25 burpees + max KB swings @53 in remaining time]
AM
DNS- snow day
PM
A. 115-115-125-135-145
B. complete @165
+
4:14
+
24 burpees
+
18 KB swings
Didn't get to complete my AM session, I usually do it after the 5:30 class but the snow was already coming down pretty hard so I went home before the roads got bad. This turned out to be a good decision as it took me 50 minutes to drive from Lebanon to Loveland on the snowy roads.
Snatches were good today, overhead squats were a little shaky.
Snatch-grip deadlifts were surprisingly tough, they got heavy by the fourth set.
I was pretty disappointed with the strict handstand push ups, they did not feel good today at all. Last week I was able to do easy sets of five unbroken and today I was struggling to do three. My shoulders were fatigued by the fifth set. Four minutes is definitely too slow for this. I was pretty disappointed but I also realized during regionals training I struggled to just get three at a time, so there has definitely been improvement since then. This was just off today.
The five minute pieces were really hard! My goal was to do the KB swings unbroken but I dropped it with FOUR REPS to go. OMG. WHY. I literally wrote "WHY, WHY DID YOU DO THAT" in my notebook afterwards. I have no idea why I didn't do these unbroken. I tried to keep the burpees as steady as possible. The second time around the burpees were definitely a lot slower than the first set and I rested too long before picking up the KB. This was actually a pretty nasty combo.
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