2/26/2016

AM
30:00 airdyne 
+
16.1 movement prep

PM
16.1
AMRAP in 20:00
25ft overhead walking lunges (65)
8 bar-facing burpees
25ft overhead walking lunges
8 CTB pull ups

AM
complete

PM
200 reps (7 rounds + lunges + burpees + lunges)


The Open has officially started. 

16.1 is basically my nightmare of a workout. Burpees, lunges, AND it's 20 minutes long. I went into with no clue how I was going to perform. The first half went pretty well, I was moving steadily. I broke up the CTB pull ups 4/4 every round. Once I got about four rounds in I really started to slow down. I started resting a lot before I picked up the bar to do lunges, my burpees were agonizingly slow, and the biggest problem was all the rest during the pull ups. I would do a set of four and then stand there staring up at the bar for ten seconds. This was terrible. I couldn't wait for it to be over. When I do this again Monday I'm just going to try and stay moving. I need to cut the rest WAY down during the pull ups and I need to pick up the bar right away. Honestly I don't know if I can do the burpees or lunges any faster. I want to get into the eighth round on Monday. 

2/24/2016

AM
Not for time:
10 dead hang to inverted
+
5 sets very easy:
:60 assault bike
:30/side plank 
:60 row
:60 single unders w/heavy rope
:60 front leaning rest

PM
A. Snatch pull, build quickly to a heavy but crisp single
+
For time @97%
21 handstand push ups
15 assault bike calories
9 power cleans, 125
+
10:00 rest
+
3:00 @97%
15 KB swings, 53
15 burpees
+
3 sets:
4-6/side moderate DB external rotation, 30x0
rest as needed
+
10:00 assault bike @Z1

AM
complete
+
complete

PM
A. 195
+
1:59
+
complete
+
complete w/8#
+
complete


Snatch pulls felt great today, 195 got pretty high.

The assault bike workout was terrible. My goal was to finish under 2:00 and I barely made it. Handstand push ups were unbroken and pretty fast. I think I went as fast as I could on the assault bike? I thought I was pushing pretty hard on this, I was really tired when I got to the cleans. I definitely lost time on the cleans, I rested too long before the first rep. I also tried to string some together right out of the gate and that was a mistake, I did two in a row but they were slow. I realized I needed to switch to singles but I had already wasted too much time. Ugh. This was nasty. It took me awhile to recover from this.

I definitely wasn't fully recovered by the time I had to start the KB/burpees. This part was so slow. My muscles were extremely fatigued and I couldn't breathe (partially from still recovering from a cold). Longest three minutes of my life.

Last normal training day before the Open. Goodbye, heavy weight. See you in five weeks. 

2/23/2016

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 quickly to a moderate double
+
For 24:00
1st- 1 bar muscle up + 2 CTB pull ups + 3 toes to bar
2nd- 12 wall balls, 14 to 9
3rd- :30 assault bike @90% aerobic 

AM
complete

PM
A. 245
+
complete


Good day. It's amazing how easy back squats are now, I used to be terrified of these. 245 was relatively easy for a double. 

The EMOM went well, I liked the gymnastics complex a lot. Wall balls were SUPER easy, I love throwing to a 9 foot target. About halfway through the EMOM I started having a weird feeling in my right knee after each set of wall balls. The first few steps afterwards were feeling sort of unstable and shaky. It was really weird. I don't know if I didn't mobilize correctly or what was going on. I need to make an appointment with Balza next week. 

2/22/2016

AM
5000m row @Z1, off every 1000m to walk around for a minute

PM
A. Bear crawl, 5x10' forward + 10' backward, very slow & deliberate w/10 pound bumper plate on hips, :60 rest
B. Power clean & push jerk touch and go on ground and shoulders, 5-5-5; :60 rest
+
3 sets:
15 touch and go muscle/power snatches, 55
30 double unders
:60 rest
+
3 sets:
15 handstand push ups
15 row calories
2:00 rest
+
2 rounds not for time:
9-12 light/moderate reverse hypers
:30/side plank
5 hollow to superman rolls (1=hollow to superman back to hollow)

AM
was going to sub 30:00 airdyne @Z1, got 10:00 finished and then had to deal with a "shitty" situation, literally

PM
A. complete
B. 105-125-135
+
:46
:46
:47
+
DNS
+
DNS, subbed 10:00 bike 


Today was awful. BEING SICK IS THE WORST. 

I woke up feeling worse than the day before. I barely slept (this makes night #3) and knew the day was going to be rough. I didn't have the energy to row this morning so I decided to just sub 30:00 airdyne instead. I was about 10 minutes in when the other trainer at CF Leb told me there was water all over the floor in both bathrooms. It wasn't just water....it was water and.....other things. Yes, that's right. There was sewage leaking up from the drains and on to the floors. So the rest of my Z1 session was spent on the phone with Mark, trying to get a plumber to the gym, trying not to vomit from the smell, etc. So yeah, that wasn't a great start to the morning. 

When I got to the gym for my PM session I was feeling ten times worse than I did when I woke up. I couldn't stop coughing, my throat hurt, my nose was running, etc. I knew it was going to be a rough day when I was winded after one weighted bear crawl. I completed my lifting portion and the weight wasn't heavy but I couldn't breathe. I was happy to get 135 for five relatively easy reps though. Muscle snatches were pretty fast and all double unders were unbroken. However, I was getting lightheaded after every set. I had to sit down between sets because I was trying to catch my breath. I decided to call it after this, the thought of doing handstand push ups made me want to barf. I couldn't take a breath without coughing. I sat on the bike for about 10 minutes and then went and got some tea before I had to coach classes. Meh. Not a good day at all. Hoping I feel better tomorrow so I can actually complete my entire day of training. 

2/21/2016

Long, unplugged hike or easy 30:00-60:00 bike 

DNS, woke up with a raging cold this morning. It was pretty mild last night and I thought it would go away if I got enough sleep but when I woke up today it was a lot worse. Ugh. Hopefully it goes away in the next few days and is completely gone by Friday. 

2/20/2016

10:00 to establish both a moderate/tough snatch and clean & jerk
+
partner work TBD, will include wall walks, swings, row & double unders
+
For time @97%
35 assault bike calories

135 snatch
185 clean and jerk
+
complete w/my buddy Gruber
+
2:05


Very underwhelming lifting session today, I really underestimated myself on the snatch. I didn't think I would really be able to work up to anything super heavy in five minutes (I wanted have equal time for both lifts) so I went 105-125-135 and then it was time to switch to clean and jerk. 135 was SUPER easy and I should have jumped to 145 after 125. Clean and jerk was weird, I went 135-165-185 but I actually failed the first jerk at 185. What? Yes. I didn't punch underneath low enough and I was basically trying to press it up. This was super frustrating. I tried again and hit the jerk but it was very wobbly, my core was super unstable and I took a few steps forward with it. This is very unlike me and I'm not sure what the deal is, especially at this weight. I shouldn't be failing jerks at 185. Not cool. 

I really enjoyed doing the class, can I possibly do this more often? It was awesome. I partnered up with my buddy Gruber, he did a great job. The first 8:00 AMRAP was 4 wall walks and 16 KB swings. I did my swings @53 pounds. We alternated wall walks on the first few rounds and then I started doing 2-3 in a row once Gruber got fatigued. We traded 8 reps each on the swings. I felt really aerobic during this workout and it was actually kind of a confidence boost. At one point when I was doing my KB swings, Austin said I looked really fit and aerobic. I felt good. The second workout was an 8:00 AMRAP of 1600m row between the two of us and then max double unders. We traded 400m each on the row and I started on the double unders. I did a set of 85, then 35, then 25 before time was up. This was really fun! It was a nice change. 

The assault bike was just the worst. My goal was to be around 2:00 so I'm pretty pleased with my time but I think I paced it wrong. I went out pretty hot and started to fade around 21 cals. I picked it back up around 25 and just hung on for the last ten calories. This was awful. Is it possible to feel pain in your teeth while doing the assault bike? Because that's what was happening. This was rough and  it took me awhile to recover. I think if I did this a second time and had a better plan going in, I could get it under 2:00. 

2/19/2016

AM
10:00 bike @Z1
+
3 sets:
:30 row sprint
4:30 walk rest
+
10:00 mobility 

PM
A. Front squat, 3-3-3 moderate/tough, 2:30 rest
+
AMRAP in 10:00
60 bar-facing burpees
30 overhead squats, 85
10 muscle ups
+
3 rounds not for time:
10 assault bike calories
10 unbroken CTB pull ups

AM
complete
+
152m
151m
155m
+
complete

PM
A. 195-205-215
+
9 muscle ups
+
complete-ish. CTB pull ups broken up 5/5 due to fear of tearing 


Mehhhhhhhhhhhhhhhhh.

Front squats felt really good today, 215 was pretty easy for three. 

I was super disappointed with my score on the 10:00 piece, I thought I would definitely make it back to the burpees after the muscle ups. I tried to keep the burpees as steady as possible, I probably should have gone a bit faster on the last ten reps. I finished the burpees right around five minutes and took a few seconds to put on my belt. My original plan for the overhead squats was to do three sets of ten. I did one set of ten and then that plan went out the window. My breathing was okay but my legs were toasted. I did 10/6/6/8 for the overhead squats. I wish I would have worn my knee sleeves and wrist wraps for these, my forearms were blown up when I got to the muscle ups and I think my knee sleeves would have helped me bounce out of the squat faster. My right knee was also feeling unstable during some of the overhead squats so I definitely should have worn my knee sleeves. I got to the muscle ups with two minutes left. I did 3/2/2/1/1 and then time was up. My muscle ups felt terrible, what the hell. My arms were so tired and I was catching VERY low, struggling to press out of the dip on some of them. I was also resting way too long between muscle ups. Overall I was not happy with this. My breathing was decent but my muscles were extremely fatigued on the OHS and muscle ups. Afterwards, Duprie and I did 2 muscle ups every :30 for two minutes, just to gain back some confidence. My muscle ups felt awesome and I was catching them super high, so I don't know what the deal was during the workout. I know if I was doing this during the Open and I had Stephen talking me through it I could definitely do better. I'm just frustrated with how tired I felt. I don't want this to happen during the Open workouts. 

I broke up the CTB pull ups 5/5 each set, I could feel my palms getting ready to rip.