9/20/2015

Long, unplugged hike

60 min complete @ Ault Park with The Fellowship. 

9/19/2015

A. Squat clean, build quickly to a heavy single
+
For time:
7 front squats, 160
5 front squats, 170
3 front squats, 180
1 front squat, 185
+
AMRAP in 2:00
CTB pull ups
+
For time @95%
1500m run

A. 225 (PR+5)
+
1:23
+
37
+
7:48 (ran 1600)


I'm so happy about the squat clean PR! I was definitely not expecting this today, especially since I am still recovering from a cold. I worked up to 215 pretty easily so I just decided to skip 220 and go for the PR at 225. It definitely was not one of my best cleans, my back was slightly rounded on the way up and I caught it with my feet pretty wide. The weight didn't really feel heavy and I think if I caught it a bit better I could hit 230 relatively soon. Exciting. 

The Granite Games front squat ladder was a LOT harder than I thought it would be. The 7 front squats at 160 weren't bad but once I got to 170 things started getting spicy. The clean at 180 wasn't great and I had to take a few seconds before I cleaned 185. It was very slow on the way up. This was surprising. I'm glad I didn't fail any cleans but I wish my time had been a little faster. Stephen told me my time would have been 7th overall in the Granite Games. That's not bad, although I would like to be top 5 for an event like this. 

The CTB pull ups were not good, I don't know what happened. I opened with an easy set of 15 and then I couldn't do more than like 7 or 8. I was breathing really hard and I was resting a long time between sets. This definitely should have been a lot higher. 

I surprised myself on the run. I decided to just do 1600 meters because everyone else did. The first 800 meters felt really good but once I started the second half I started slowing down. I was able to push it on the last 400 meters and finish under 8:00. I was pretty surprised, I thought I would be around 8:30. Mark told me he thought I would end up around 9:00. THANKS MARK. Pretty happy with this but I would like to get this number down to 7:30. 


After training, I had the opportunity to help Stephen and Austin coach the City Skinny Fit Day ladies through a CrossFit workout. It was really cool, they did a workout made up of wall walks, goblet squats, and sled drags. A lot of them were able to get the hang of the wall walks really quickly, so that was neat to see. Definitely looking forward to coaching more at CSC next month!

9/18/2015

AM
3-5 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice

PM
A. Snatch pull, 1-1-1-1-1 @175; :90 rest
B1. Halting snatch-grip deadlift (pause just off ground on way up & down keeping chest up), 2-2-2 heavy; :90 rest
B2. Close-grip bench press, 4-3-2, 40x1; :90 rest
+
6 sets for even times:
9 handstand push ups
10 Russian kettlebell swings, 70
:60 walk rest
+
Not for time:
400m sled drag, moderate

AM
3 rounds complete

PM
A. complete @155
B1. 175-185-195
B2. 95-105-115
+
DNF
+
DNF


This cold is being a real asshole. I don't have a sore throat anymore but now everything is in my nose and face and it's impossible to breathe. I felt like garbage all morning. I was able to sleep for about an hour and a half before my appointment with Pete but I still felt really stuffed up and foggy, so Stephen said it was okay if I cut some things out and modified the weight on the strength pieces.

Met with Pete before training today so he could look at my shoulder, he said everything was very tight around my left scapula. He did some stuff to it and it already feels better, I think I'll go see him a few more times over the next few weeks. I have an appointment with Balza on Monday but I'm still trying to scrounge up the money for that. 

I went a bit lighter than prescribed on the snatch pulls, Pete and Stephen both told me to go lighter on weights today. These felt fine. 

Snatch deadlifts were better than last week but my hands were slipping off the bar, I couldn't hang on to it. 

I kept the bench press light. Pete told me not to go heavy on this because it could undo everything he worked on in our session so I didn't go any higher than 115. 

I called it after bench press, I didn't complete the HSPU piece or the sled drag. I could feel myself getting light headed during the snatch deadlifts and bench press. I hate being sick and I don't like skipping training. I'm hoping I feel better tomorrow morning. 

9/17/2015

OFF

Woke up with a raging cold today. Sore throat, runny nose, etc. Hoping it doesn't linger, I don't have time for that BS. 

Waiting to hear back from Balza about an appointment. 

9/16/2015

AM
6-8 sets easy:
:60 row
:60 handstand walk
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]

PM
A. 1 squat snatch + 3 overhead squats, build to a tough set
B. Hang squat snatch, 5x6 @65, begin a set every :60
C. Pendlay row, 4-4-4-4, 20x0; 2:00 rest
+
3 rounds easy pace:
15m handstand walk
50m farmers walk, 70/hand
+
3 rounds for time:
250m ski erg
10 burpees

AM
6 sets complete

PM
A. 125 (errrr...see below)
B. complete
C. 125-135-145-150
+
complete
+
6:14? (clock was reset)


AM session was more tiring than I thought it would be. I enjoyed doing the handstand walk in the morning. The double unders to single unders were tricky, I wasn't able to go straight from doubles to singles without tripping. 

Errrrr so the snatch + overhead squats, this didn't go well at all. I thought I took a decent amount of time to warm up my snatch, but my overhead squats were terrible. I started at 125 and the three overhead squats were really hard. I was like oh fuck, this isn't good. I snatched 135 and then failed the first OHS, I completely rocked forward on my toes and it just dumped forward. So then I was like, "eh, the snatch was super easy so I'll just jump to 145 and do it at that weight". Nope. I snatched 145 and the same thing happened, I wasn't able to stabilize myself AT ALL to do the overhead squats. I couldn't stabilize my shoulders, it felt like I couldn't physically hold up the weight for that long. I snatched 145 a second time and the same thing happened, I failed the first overhead squat. This should not be happening, I should be able to snatch 145 and then do three overhead squats at that weight. I can't even describe how it felt, it was just shoulder exhaustion? I don't even know. The snatches were extremely easy but I couldn't keep myself upright or stable long enough to continue the overhead squats. This definitely worries me. I just requested to make an appointment with Balza because I think I need to get my shoulders looked at, especially the left one. Everything feels very tight and weak, and I have a sneaking suspicion I'm having the same issue as Brandie. I'm wondering if this is what was preventing me fully extending my kip during my muscle ups on Monday. 

Hang snatches at 65 were extremely easy, my form was actually getting sloppy and loose because the weight was so light. This was grip fatigue more than anything else. 

Pendlay rows felt real heavy today. 

Was I supposed to time the handstand walk piece? I didn't, so errrrr oops. All handstand walks were unbroken and easy, finally. Farmers walk was also easy. 

I thought the ski erg/burpee workout went well. I think my time might actually be a few seconds faster because the clock was reset while I was doing this, I had started at 76:00 and I think Austin restarted it before 80:00. When I finished I looked up and it said 2:14, so I just sort of assumed he had restarted the clock somewhere around 80:00 which would make my time around 6:14, give or take a few seconds. I thought I stayed moving pretty well, my burpees were really steady and I tried going as fast as I could on the ski erg. 

9/15/2015

AM
30:00 airdyne @Z1
+
15:00 mobility work of choice

PM
A. Power clean, build to a touch and go 2RM
B. Behind the neck push jerks, 2-2-2-2, 21x1; 2:00 rest
+
10:00 @80%
12 wall balls, 20 to 10
9 hand release push ups
6 double overhand axle deadlifts, 140
+
800m walk cool down

AM
complete

PM
A. 200 (PR+5)
B. 135-145-155-165
+
complete
+
complete


Well, I finally decided to show up today and stop being a bitch about my touch and go power clean max. I made sure I warmed up enough at the lighter weights until I was feeling good. I worked up to 190 pretty quickly so I hit that for 2 reps and it was very easy. I was going to go to 195 but then I was just like fuck it, I'll go for 200. My 2RM is already 195 so what would be the point of doing that. I really channeled my inner Shankle. I went for 200 and got the first power clean very easily but BARELY missed the second one. I rested about two minutes then went for it again and got it pretty easily, it actually felt really good. Very happy with this, especially because my touch and go power cleans haven't been great the past few weeks. It's pretty sweet that a 200 pound power clean isn't hard anymore. 

Behind then neck push jerks were fine, although the hardest part is the tempo. I feel like I'm reaching a point where I won't be able to lower the bar for two seconds, and also dropping it on my neck is starting to get a bit painful. 

The 10:00 piece was alright. I broke up the wall balls 6/6 every round. Push ups got surprisingly difficult by the end. Axle deadlifts were harder than I thought they would be, my grip was shot by the end. I broke those up 4/2 every round. My lower back was also a bit blown up after this, not sure why because I wore a belt. 

Cool down walk was very pleasant, I'm so glad the weather is nice again and not thick with humidity. 

9/14/2015

AM
4 sets:
1000m row @80% effort, above Z1 but definitely still sustainable across all sets
2:00 walk rest

PM
A. Squat snatch clusters, 3x1.1.1.1.1 @65-70% 1RM, :10 between singles, 2:00 
B. Back squat barefoot, 2-2-2-2 all heavy, 20x1; 2:30 rest
+
For time:
10 muscle ups
80 double unders
40 alternating pistols
80 double unders
10 muscle ups
+
3 rounds not for time:
4 moderate trap 3, 30x0
15 moderate reverse hypers

AM
4:24.2/2:12.1
4:22.5/2:11.3
4:22.9/2:11.5
4:22.7/2:11.4

PM
A. Complete @115
B. 195-205-215-220
+
8:03
+
complete
12# for trap 3
55#/side for RH


Errrr I feel like I might have gone a bit faster than 80% on the rows this morning. The first one was a bit slower because I wasn't warmed up but I think I might have pushed the rest of them a little harder than 80%. Once I hit a 2:11 pace on the second set I wanted to keep it there, even if it meant I was breathing pretty hard on the last row. 

Snatches went really well today! I was only using 115 but I'm very happy to be working at lighter weights since I'm trying to completely re-work my set up. Today was already an improvement, I tried to focus on getting my chest up and being more patient with the pull from the ground. I can tell this is going to take some time to fix but I want to spend the time working on it, I'm tired of losing snatches out in front due to a bad set up. 

Back squats felt reaaaaaaal heavy today, 220 was definitely a struggle to hit for two reps. This is the most I've squatted without knee sleeves. 

Merrrrrr the muscle up workout did not go as well as I wanted. I really thought I would be able to do this around 6:30. Muscle ups were not the best today, shoulders were very tight and my kip was weird, I wasn't fully extending in the bottom of the kip like I normally do. I felt very constricted and tight, and as I result I was catching all of my muscle ups unusually low. The first set of MUs were 6/2/2, definitely not what I was expecting. I was hoping to just do 6/4 but everything was so tight. First set of double unders were unbroken. Pistols definitely took the most time. They were fine, just slow. I'm still getting used to doing them in nanos with no knee sleeves. I never failed a rep, they were just cautious pistols. I tripped up once during the second set of double unders, and the last set of muscle ups was broken up 3/2/2/2/1. Mehhhh. I don't know what was going on with my muscle ups today, shoulders were very tight and I was catching very low. Also, I'm usually able to string more together, I don't know what the deal was.