7/14/2015

AM
14 sets:
:30 airdyne @weird speedometer pace
:30 airdyne @50%
+
4 rounds:
:10-:15/side 1-arm passive hang from bar
15m/side 1-arm DB overhead carry, 60
+
14 sets:
:30 airdyne @weird speedometer pace
:30 airdyne @50%

PM
A. Split jerk from blocks, build quickly to a heavy single
B. Power clean, build quickly to a heavy single
C. Behind the neck shoulder press, 3x6-8, 21x1; 2:00 rest
+
For time:
50 hang power cleans, 85
3 burpees every :30, including @ the start
+
800m walk cool down

AM
complete

PM
A. 195 (205 Fx2)
B. 205 (210 F)
C. 70-75(6)- 75(6)
+
2:28
5 total sets of burpees
+
complete 


What a day. 

I haven't done heavy split jerks from the blocks for a very long time, I was glad to get back to this. It was fun doing this with Heather, I wouldn't mind if our programming synced up every now and then. 195 was pretty easy and crisp, 205 was out in front both times. The bar felt really heavy on my shoulders and I think I psyched myself out before I even attempted the jerk. 

Power cleans were okay, I hit 205 but 210 was basically a pull. Meh. 

Behind the neck shoulder press was hard today.

I really enjoyed the hang clean piece, I tried not to let the burpees slow down but the fifth set was definitely slower than the first. 

I also really enjoyed the walk cool down.


My mind was not in training today at all, I was completely distracted the entire time. In the past few days there have been some very sudden and stressful changes that have taken place at the other gym where I'm coaching, and today was a pretty bad day. 

I coach 99% of the morning classes at that gym, and I have formed relationships with the athletes. I've been coaching some of them since I first started back in November 2013, and I really care about their progress and happiness. Some of these people are now threatening to leave the gym due to the changes that have been made recently, and it makes me very sad. I feel like all their progress is potentially being thrown out the window and I've been trying my best to voice my concerns but it's becoming clear to me that there is probably nothing I can do about it. 

I love coaching, training, and programming. I think it is the best job and I really believe at this point in my life it is what I'm supposed to be doing. I thought this coaching job would be a solid, sure thing in my life and now I don't know what my future is with that gym. This is a very scary thought, as I do not handle change well and I would be extremely sad if I didn't get to see these people every day. Right now I don't really know what's going to happen. That's life though, nothing is a sure thing. Everything can be completely fine one day and then completely change in a period of a few hours. I know I don't have control over everything and I can only worry about the things I CAN control. I know whatever happens, I'll work very hard to continue supporting myself by doing what I love. I'll make it happen one way or another. 

Sometimes shit really sucks but then I have to remember that there were other points in my life when shit was going really poorly and I never thought it would end, but it always gets better. I tend to take bad situations to the extreme degree, so when something goes wrong I think "this is it, this is my life now. It will never get better and I'll never be happy and I'll be sad for the rest of my life" and then I figure out a way to make it work and then the storm eventually passes and things are fine. So I just have to remind myself that even though this seems like the worst thing in the world right now, it will give way to a better situation at some point. 

Life, am I right?

7/13/2015

AM
6000m row @Z1

PM
A. Squat snatch, build to a max for the day, then drop to 85% of that and accumulate 5 more singles, rest as needed
B. Back squat barefoot, 3x4-6, 42x1; 2:30 rest
+
For 18:00
1st: :10/side bottom of pistol hold in nanos, foot flat on ground, use support as needed
2nd: 2-4 unbroken muscle ups
3rd: 30-50 double unders
+
3 rounds not for time:
8/side powell raises, 30x0
5-8 reverse hypers

AM
5000m complete, ran out of time before I had to coach class

PM
A. 145 (155 F), 5 singles complete @125
B. 125-135-145
+
complete
MUs 4/4/4/3/3/4
50 double unders unbroken each set
+
complete
12# for PR
55#/side for RH


I was only able to complete 5000m for my AM session, I got started later than usual and ran out of time before the 7:00 AM class started.

Snatches felt like complete shit today, I was all over the place. I decided to snatch with a men's bar and it went pretty poorly. I wasn't being aggressive at all on my turnover and I failed 125. At that point I switched to a women's bar and hit 125 easily. I jumped up to 145, failed that once, tried again right away and snatched it with no problem. 155 was a fail way out in front so I called it there. This was really frustrating. I felt like everything was totally off, my set up seemed different each time and nothing was clicking today. The worst. 

I dropped to 125 for the reps at 85%, these were pretty easy. Overall I would say today was the worst my snatching has been in the past few weeks. 

Barefoot back squats are extremely difficult, but also cool. I enjoyed these even though they were pretty uncomfortable. Apparently I wasn't pausing long enough in the bottom, sorry Stevo. These will be better next week. 

The EMOM was better than last week. I held on to the rig for support during the pistols. Muscle ups were good today. Double unders unbroken each time. 

Not my worst training day but not one of the best. 

7/12/2015

long, unplugged hike

complete

7/11/2015

A. Front squats, 8x3 @55-60% @1RM, 10x1, begin a set every :60
B. Weighted supinated CTB pull up, build to a max
C. CTB pull ups, 5x10 unbroken; 2:00 rest
+
AMRAP in 10:00
1 rope climb
12 unbroken wall balls, 14 to 10
8 burpees
+
3-4 sets:
400m run @90% aerobic
2:00 walk rest

A. complete @140
B. 181 (146 BW + 35)
C. complete, last set 8/2 due to almost tearing
+
5 rounds + 1 rope climb
+
complete


Another good day! 

Front squats were enjoyable as per usual. 140 was easy. 

I was happy with the weighted CTB, 35 was easy. I went up to 40 pounds and pulled myself high enough but my chest didn't make contact with the bar, so NO REP. Next time. 

Sets of 10 CTB were easy and fast. On the fifth set I had to come off the bar on the 8th rep because I could feel my hands getting ready to tear. 

I was really happy with my performance on the AMRAP, my breathing felt excellent throughout the entire workout. I tried to keep transitions fast and burpees were steady. I had about 40 seconds left at the end so I was able to run back to the rope and get in one more climb right at the buzzer. This was a nice boost of confidence since my Saturday AMRAPS haven't gone very well the past two weeks. 

400m repeats felt great. 

7/10/2015

AM
45:00 airdyne @Z1, off every 5:00 for 5 burpees with 2-hand touch to target 6" above standing reach

PM
A. Power snatch clusters, 5x1.1.1; :15 between singles, 2:00 rest
B1. Halting snatch-grip deadlift (pause just below knees on way up and down) 2-2-1-1 starting @100% and building so the singles are as heavy as possible while still maintaining solid positions, :60 rest
B2. DB bench press, 3x5-8, 20x1, 2:00 rest
+
5 sets for even times:
2 strict handstand push ups, 2-3" deficit
2 kipping handstand push ups, same deficit
45 double unders
15 row calories
2:30 walk rest

AM
complete

PM
A. 105-115-125-130-135
B1. 165-175-185-195
B2. 25-35-45
+
1:51
1:50
1:51
1:51
2:01


Really solid day. Power snatches were really crisp today. I only had one bad rep at 130, I wasn't aggressive enough with the turnover and caught it a little funny. Other than that, everything was really easy. I'm glad 135 power snatches aren't too difficult these days, that's neat. 

Snatch grip deadlifts were fine, 195 was the only set that was tough. Thumbs hurt real good one this one. 

DB bench press was MUCH easier than last week. I know the tempo was easier but the weight wasn't nearly as tough, last week I could barely get 50 pounds for 3 and this week I was able to get 45 for 8.

5 rounds for even times went pretty well, although strict deficit HSPU were difficult today. I was able to do them unbroken for the first four sets and then had to break them up into singles for the last set, which is why the 5th round is :10 slower. Kipping HSPU were super easy. All double unders were unbroken. 

7/8/2015

AM
7-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
:60 single unders

PM
A. Overhead squat, 3x4-6, 20x1; 2:00 rest
B. 1-arm DB row, 3x6-8/side, 20x1; :60 between arms
C. 1-arm farmers walk, 2x20-30m/side; :90 between arms
+
4 sets:
:20 prowler sprint w/straight arms, outside loaded for very fast foot turnover
3:10 walk rest
+
3 rounds not for time:
4-8 weighted glute-ham raises, 31x1
5-10m handstand walk
:30 L-sit on parallettes accumulation 

AM
7 sets complete

PM
A. 105-115-125(4)
B. 40-45-50
C. 20m/20m-20m/20m with 120#
+
complete with 90# on prowler
+
complete
10# GHR


AM session was really enjoyable today, I highly recommend the John Williams pandora station for AM aerobic sessions. 

Overhead squats felt good today, I definitely could have done 6 reps at 125 but I started with my grip WAY too narrow. It was like Lauren Fisher at the 2014 CrossFit Games narrow. The weight never felt heavy, I just tipped forward in the bottom of the fifth rep because my grip was so off. 

This is what my grip felt like today, except my weight was a respectable 125

DB rows were fine as per usual.

Farmers carry was the literal worst as per usual. 

Prowler sprints got pretty tough the last two sets, I'm definitely going to have to drop down in weight after this week, I was losing speed the last 5 seconds. 

I felt much better energy-wise today, I went back to eating normally and it's nice to not feel drained and tired. I'm going to take a week to eat as normal and still weight/measure everything then send it over to Stephen. Having a six pack is for the birds. 

7/7/2015

AM
12 sets:
:30 airdyne @600 cal/hr
:30 airdyne @50%
+
3 rounds:
:10-:15 1-arm passive hang from bar
20m/side 1-arm DB overhead carry, tough
+
12 sets:
:30 airdyne @600 cal/hr
:30 airdyne @50%

PM
A. Power clean and split jerk, build quickly to a max for the day
B. Power clean, 3x1 @90% of A, rest as needed
C. Behind the neck shoulder press, 3x3-4, 31x1; 2:00 rest
+
5:00 @90% of [6 power cleans @125 + 12 ring push ups]
3:00 rest
5:00 @90% of [6 deadlifts @175 + 12 bar-facing burpees]
3:00 rest
5:00 @90% of [90% of airdyne calories]

AM
complete
DB 45-50-55

PM
A. 195 (cleaned 200, failed the jerk)
B. complete @180
C. 80-85-90(3)
+
complete
+
complete
+
complete, 69 cals


Today was so much better than yesterday. I think I timed my carbs a lot better before my workout and I actually had energy today, it was a complete difference from yesterday. 

AM session went really well, passive hangs are getting so much easier. I was also able to go up to the 55 pound DB for the overhead carry. Also, this week I was just snatching the dumbbell up instead of cleaning it and then trying to press it overhead with both hands like I was last week, I don't know why I was doing that. Oh, just a side note- the airdynes at MSC don't have a calorie read out, just a weird speedometer thing. So I was just going the same pace as I did last week. 

I decided to try the clean and jerk with a mens bar today just to see how it would feel. I didn't care for it. The cleans were fine but the jerks felt more difficult with the mens bar. I actually failed a jerk at 195 but I knew I could hit it a second time and I did. I went up to 200 and cleaned it easily, I actually hit myself in the throat. The jerk was way out in front. Fail. I think I'll stick to a womens bar for clean and jerks but still test out the mens bar for snatching. 

Cleans at 180 were super easy, very minimal rest between reps. 

Behind the neck press was good as usual, I'm shocked at how well these are going. 

I really enjoyed all the 5:00 pieces. I switched over to a womens bar for the 125 power cleans and they were extremely light. I also really like ring push ups. 

Deadlifts were easy. I like bar-facing burpees so much better than regular burpees, it's a lot easier to keep a steady rhythm and just stay moving. 

I think 69 calories is a decent number? I was pretty tired at this point. Also, Demetrius has a weird left pedal now and it made it more difficult to stay steady. But I thought I did well on this overall. When I did 10:00 @90% I hit 140 cals so I would say this is about right. This definitely felt like 90%. 

Glad to have a solid training day.