AM
30:00 bike @Z1
+
10:00 mobility work of choice
PM
A. Power clean, build quickly to a single @80-85% 1RM
+
10:00 Barbell Blitz movement prep of choice, nothing fatigued, just pick a couple movements and get in some touches
+
3 sets:
:10 row @100%
1:50 rest
+
10 sets:
:30 assault bike @90% aerobic
:30 assault bike @50%
AM
complete
PM
A. 180
+
complete
+
complete
+
complete
Power clean was slow today, 180 was probably one of the uglier power cleans I've done.
Movement prep went pretty well, I focused on thrusters and bar muscle ups. I did a few snatches with an empty barbell as well.
The rows at :10 were kind of awkward, as soon as you get going then you're already done.
Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, February 4, 2016
Thursday, January 28, 2016
1/27/2016
AM
6-8 sets easy:
:60 row
:60 front leaning rest on ground
:60 bike
2 dead hang to inverted
2x[:10 double unders + :20 single unders]
PM
A. 1 squat snatch + 3 overhead squats, 1-1-1-1-1 moderate, begin a set every 2:00
B. Snatch-grip deadlift, 2-2-2-2 @105% snatch 1RM, 31x1, 2:00 rest
+
5 rounds for even times:
6 strict handstand push ups
12 toes to bar
18 row calories
2:00
+
3 sets:
6/side moderate DB external rotation, 30x0, rest as needed
+
10:00 assault bike @Z1
AM
6 sets complete
PM
A. 105-115-125-135-145 (plus a snatch at 160 for good measure)
B. complete
+
2:03
2:02
2:03
2:04
2:04
+
complete
8#-8#-10#
+
complete
Today was a great day!
Snatches felt excellent, I had no misses and each rep was crisp and solid. Overhead squats were still a bit shaky but better than last week. I also snatched 160 just to give myself a confidence boost for the competition, and it was the easiest 160 snatch of my life. Where was this confidence last Friday when I was doing the snatch gauntlet? I'm sitting on a 170 PR, it is bound to happen any time now.
Snatch-grip deadlifts were tough but better than last week.
Strict handstand push ups were so easy today! What the heck. They were easily unbroken every set. Toes to bar were unbroken for the first three sets, then 8/4 for sets four and five. I felt really good throughout this whole workout.
DB external rotation kind of aggravated my right shoulder a bit, going to do some mobility and it should take care of it.
1/26/2016
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.
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.
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.
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