7/27/2015

AM
6000m row @Z1

PM
A. Squat snatch clusters, 3x1.1 heavy- goal is 145+, :20 between singles, 2:30 rest
B. Back squat barefoot, 5x2-3, 42x1; 2:30 rest
+
For 24:00
1st: :10/side bottom of pistol hold- in nanos, foot flat on ground, use as little support as possible
2nd: 3-4 unbroken muscle ups
3rd: 45 double unders
+
3 rounds not for time:
4/side powell raises, 30x0
12 moderate reverse hypers

AM
complete

PM
A. 145-145-145
B. 155-165-175-185-190(2)
+
complete
+
complete
20# for first set of PR then dropped to 15#
55#/side for RH


Z1 row felt excellent this morning!

Snatches were TERRIBLE today, oh my gosh. It's amazing how lifting can differ from week to week. Last Monday everything felt great and I hit 155 with no issues. Today I never made a lift over 145. I think the issue today was total lack of warm up in my shoulders. I was able to do the first cluster at 145 so I went to 150 for the second set and failed it twice. The pull was always extremely easy and I was getting it overhead, but for some reason my shoulders and arms weren't locking it out, I would catch it and then fall forward every time. Austin told me the pull looked fast and easy, but my turnover wasn't aggressive. For some reason I was being very timid about turning over, and I think it's because my shoulders were still cold. I went back down to 145 and failed the first attempt. I was pretty frustrated by this point. I made the lift the next two times and just kept it at 145 for the third set. I was pretty mad about this, especially since last week 155 felt like nothing. Also, the lifts I made today were extremely easy and pretty. I was basically just being a bitch on the turnover on the lifts I failed. EFF. Lifting is the worst. I don't mean that. 

Barefoot back squat is definitely getting better. 

The 24:00 EMOM went really well. My pistol holds are getting more comfortable, I'm still holding on to the rig for the most part but I don't feel like I'm going to fall backwards constantly. Muscle ups were so easy today, I think this is the best they have felt in weeks. I was catching them SUPER high, almost no dip. I'm going to keep messing around with this. I was able to do 4 unbroken for the first five sets, then I had to drop to three because my hands were starting to slip since it was so muggy and humid in the gym. I had to drop down to two muscle ups on the last two sets because I literally could not hold on to the rings. My hands and the rings were wet. I kept trying to wipe my hands with my shirt, I even rotated the rings to see if that would make a difference but I had to drop off after two reps because I was afraid I was going to slip off mid-kip. Seriously, I could not hold on to the rings. Shit was real wet in there. 

Not for time stuff was okay, at this point I just wanted to be done because it was so hot. I started out with 20 pounds for the powell raise but I realized that was probably a bit aggressive, I would not have been to keep up with that for two more sets so I dropped down to 15. 

7/26/2015

Long, unplugged hike

errrr.....I did not complete this today, I'm sorry. Time got away from me.

I woke up later than usual and headed to the gym where I witnessed the Bike Incident of 2015. Then I had to run home and shower before I met up with Brandie, Heather and Emily at Nation to watch the CrossFit Games. It was a fun afternoon of hanging with my buds while eating good food. I was a little bummed to see Mayhem end up in first place, I was pulling for CrossFit Milford. I met a few of their athletes at the Pro Day/Combine and they're all really nice. I was also a little disappointed to see Mat Fraser end up in second place. However, I was very happy Katrin won! I have always really liked her. 

An afternoon of fit people watching fitter people do cool stuff

7/25/2015

A. Front squat, 12x3 @55-60% 1RM, 10x1, begin a set every :60
+
10 rounds for time:
5 unbroken CTB pull ups
+
10:00 @80%
1 rope climb
5 wall balls, 20 to 10
5 burpees
+
8-10 sets:
200m run @90% aerobic
:60 walk rest

A. complete @140
+
4:31
+
complete
+
8 sets complete


Front squats felt good today, although I should have worn my knee sleeves. 

10 rounds of CTB pull ups was right where I expected to be. When I did 20 sets for time it took me 9:00, so 4:30 is pretty consistent. Thankfully I did not rip! 

10:00 piece was actually pretty enjoyable, rope climbs felt great today. 

Running was actually the most difficult part of the day, for some reason I was just not doing well on this today. I felt really heavy and slow. Merrrrr.


Tonight I went to Washington Park with my friends/old college roommates (we all ended up in Cincinnati after we graduated) to listen to some live music. The band was just okay, it was a jazz quartet. The piano player was probably the best out of everyone, the horn player was definitely not very good. His solos were way too long and very uninteresting. If you don't have anything interesting to say during a solo, keep it short or don't say anything at all. It was fun though, the weather was perfect. We also walked to Graeters and got some ice cream. It was a fun night with my pals. 

My college roommates! We had some crazy times together. And by "crazy times" I mean we never went out because we were always studying for a music exam. We were nerds. 

7/24/2015

AM
45:00 airdyne @Z1, off every 5:00 for 8 burpees

PM
A. Power snatch- build to a heavy single-doesn't have to be a true max but if it's there go for it
B1. 1 halting snatch grip deadlift (pause just below knees on way up and down) + 1 snatch pull, 5x1 starting @100% snatch max a building, :60 rest
B2. DB Bench press, 3x4-5, 20x1; 2:00 rest
+
8 sets:
10 KB swings, 53
30 double unders
:60 walk rest

AM
Only 25:00 complete, ran out of time before class

PM
A. 155 (PR+5) (160 Fx2)
B1. 165-175-185-190-195
B2. 45-50(4)-50(4)
+
:42
:41
:42
:42
:41
:41
:41
:41


I was only able to complete half of my Z1, usually I do this between classes but I had a new person come in to talk so I was only able to do 25:00. 

I was really happy with my power snatch PR, it was easy too. I worked up to 145 pretty quickly so I just went for 155. I failed it the first time because it was way out in front. I rested about :30 and hit it very easily. I went for 160 and ALMOST HAD IT. I caught it but I wasn't aggressive enough in the turnover and my arms basically gave out. I tried a second time but it was just a pull at that point. Next time. 

Snatch-grip deadlifts were fine, although I can't imagine actually snatching 195. That seems insane to me. 

DB bench was fine the first two sets but the third set was a struggle.

Eight sets of KB/DU was awesome, I really enjoyed this. The rounds were quick and it was nice to have a break from the deficit HSPU, my shoulder appreciated it. 

7/22/2015

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

PM
A. Overhead squat, 4x2-3, 20x1; 2:00 rest
B. 1-arm DB row, 3x4-5/side, 20x1; :60 rest between sides
C. 1-arm farmers walk, build to a max 10m/side
+
4 sets:
:30 prowler spring w/straight arms, outside loaded for very fast foot turnover
4:00 walk rest
+
3 rounds not for time:
6-10 weighted glute-ham raises, 20x1
3-5 freestanding handstand push ups
10-12 unbroken toes to bar

AM
skipped, took Heather to knee surgery

PM
A. 145-150-155-160(2)
B. 55-60-65
C. 140/side (145F)
+
complete with 55# on prowler 
+
complete
10# for GHR
3 FSHSPU 
10 TTB


Took Heather to her knee surgery today. Here's how our day went:
8:15 AM- Pick up Heather from apartment
9:00 AM-11:00 AM- Hang out in hospital while Heather waits to get her knee cut open. We talk with Mary, the super nice, chill nurse who prepped Heather for surgery. She had a very calming smile and TBH I think she's basically our best friend now. 
11:00 AM-11:30 AM- Sit in waiting room watching Teen Wolf while Heather gets her knee chopped up, also trying to drown out the incessant chatter of the woman sitting next to me. 
11:30-11:35 AM- Meet with Dr. Tim McConell, Heather's surgeon. He fills me in on how the surgery went, and if I'm being honest I feel like we had a real bond. When he shook my hand and said "have a nice day" it's like his eyes said "hey man, you're really cool and I would like to be best friends, maybe we can restore an old car together some time"
11:45-1:45 PM- sit with Heather and wait for her to be released from Hospital. During this time we met Other Nurse (I don't remember her name) but she was very friendly and brought Heather approximately 100 blankets and 78 water bottles.  
2:00 PM- 2:45 PM Pick up Heather's medicine at Target
3:00 PM- Arrive at Heather's apartment. I inhale a chicken breast and white rice while she eats gelato. 
4:00 PM- Arrive at gym 

By the time I got to the gym I was pretty tired. I ate breakfast around 7:30 and didn't eat anything of substance until 3:00. I had some fruit and quest bars throughout the day but my eating schedule was definitely off. Oh well, sometimes that happens. I went into training today knowing I basically just had to get through it, I knew it wasn't going to be my best work given how tired I felt. 

Overhead squats were definitely not the best today, I should have warmed up more for these. My hips were really tight on the first two sets. I had only glanced at my notebook before I started, and I thought it was three sets instead of four so I started heavier than I wanted. Oh well, I just rolled with it. I ended up having to attempt 160 twice, when I jerked it behind my neck the first time I lost control of it and it slipped right out of my hands. Weird. I hate overhead squats. 

DB rows were fine as usual.

I really tried my best on the farmers carry. I was able to get 140 per side which is about where I thought I would end up on this today. I loaded it to 145 but was only able to carry it about 8 meters with my left hand before I had to drop it. I picked it up with the right but set it right back down, I couldn't even carry it at this point. 

Prowler sprints were just fucking terrible. I felt pretty shitty on these. I dropped down to 55# on the prowler this week and I was able to stay moving quickly the whole time, hence why it was shitty. On the third set I only slowed down a little bit near the end, on the fourth set I slowed down with about seven seconds left. This was rough. After I was done I was basically just laying in the middle of the road trying not to vomit. Alex and Mark came over because they are glorious angels and took most of my equipment so I only had to put away the actual prowler and not make four trips outside. I really appreciated that. Thanks guys!

The not for time stuff was okay, it's hard for me to be totally focused on this stuff after prowler sprints because it takes me so long to recover. I kept getting dizzy and had no energy. I was getting woozy after each freestanding handstand push up. I think today was the most tired I've been during training in a long time. I knew going in that it was not going to be the best day, and that happens. Sometimes you have to take your best bud to get her knee chopped open and that's cool. Friday is going to be busy and then I'm looking forward to a nice chill weekend. 

Knee surgery success!

7/21/2015

AM
15 sets:
:30 airdyne @weird speedomater pace
:30 airdyne @50%
+
5 rounds:
:10-:15/side 1-arm passive hang from bar
10m/side 1-arm DB overhead carry-goal is 65
+
15 sets:
:30 airdyne @weird speedomater pace
:30 airdyne @50%

PM
A. Power clean & split jerk, build to a 3RM- must be completed within a :30 window
B. Behind the neck shoulder press, 3x4-6, 21x1; 2:00 rest
+
3:00 @90% of [3 power cleans @125 + 3 shoulder to overhead @125 + 9 ring push ups]
3:00 rest
3:00 @90% of [row calories]
3:00 rest
3:00 @90% of [9 deadlifts @175 + 3 wall walks]
3:00 rest
3:00 @90% of row calories
+
800m walk cool down

AM
complete

PM
A. 175
B. 75-80-85(4)
+
complete
+
45 cals
+
complete
+
45 cals
+
complete


AM session went really well, I was surprised how easy it was to snatch the 65 pound DB.

The 3RM clean and jerk was a lot harder than I thought it would be, it was pretty tiring. Is that normal? The first two clean and jerks were relatively easy but the third one was pretty tough, :30 flew by. I actually attempted 175 two times, one the first attempt I hit the first two clean and jerks, then I cleaned it a third time but failed the jerk. What the heck? So I rested about five minutes and tried again, this time hitting it all three times. This was annoying, I feel like I should have done better at this. My split jerks are always hit or miss, every rep feels different. 

Behind the neck shoulder press was hard today. Also, when I started my first set at 75 I noticed the right side was way harder to press up than the left side, my right arm was working a lot harder. After I did all six reps I checked to make sure the bar was even and sure enough, it was not. There was a five pound plate hidden between two ten pound plates on the right side. Idiot. Get it together!

I really enjoyed all the three minute pieces. Surprisingly enough, the first one was my least favorite. I was feeling some discomfort in my left shoulder when I would return the bar to my shoulders during the STO. I thought both of the rows went pretty well, I think 45 is a good number? I was definitely going at 90% on these. I really liked the deadlift/wall walk piece, I haven't done wall walks in a coons age and they were really easy.

7/20/2015

AM
5000m row @Z1

PM
A. Squat snatch, build to a max for the day
B. Back squat barefoot, 3x3-4, 42x1; 2:30
+
For 21:00
1st: :10/side bottom of pistol hold-in nanos, foot flat on ground, use as little support as possible
2nd: 3-4 unbroken muscle ups
3rd: 50 double unders
+
3 rounds not for time:
6/side powell raises, 30x0
15 moderate reverse hypers

AM
complete

PM
A. 155 (165 Fx2)
B. 145-155-165
+
complete
4 MUs each set
+
complete
15# for PR
45#/side for RH


Today was awesome! This is the best I've felt in a few weeks. 

Snatching went really well today. For some reason I was really confident going into my lifting portion, I had watched a bunch of videos of Michelle Letendre snatching and I was excited to lift. It went much better than last week, I didn't have any fails (until 165 obviously). I was being really patient with my set up and my pull off the ground, and it made a huge difference. I went 105-125-145-155. 155 was EASY, it was probably the easiest 155 I've ever done. I went for 165 and barely missed it, I overextended in the bottom and it went behind me. I thought it was a "good miss" as Stephen would say. You say that, right Stephen? I feel like I've heard you say that. The pull off the ground was very easy and I thought I had it for a second. I tried again and the bar slipped out of my hands so I called it there. Very confident I could hit 165 again in the next few weeks. I really want to hit 170 soon. 

Barefoot back squat was easier than last week, I tried to stick perfectly to the tempo. 

The EMOM was pretty enjoyable today. Stephen told me I still need to work on how I'm holding myself in the bottom of an assisted pistol, I was leaning too far back instead of staying tight to the side like I would if I was doing a pistol in lifters. I tried to fix it for the last couple of sets, I definitely see what he was talking about. Muscle ups felt great, 4 easily every time. Double unders were easy. 

Powell raises were tough today but at that point I think my shoulders were pretty fried from the muscle ups.