Long, unplugged hike
DNS
Errrrr sorry Stevo. I didn't do this today. I woke up at 10:00 exhausted from the Festivus Games (is it possible to be drained from standing around for ten hours? I guess so) and had a lot to do so I skipped the hike. I did take my dog on a walk if that counts.
Hold the vision, Trust the process Program design by Stephen Flamm
Tuesday, April 19, 2016
4/16/2016
OFF for Festivus Games
Great day watching two groups of athletes compete at the Festivus Games! I had three guys from MSC compete in the morning and four ladies from CFC compete in the afternoon. It was definitely a long day, I was there from 8:00 AM-6:00 PM, but it was worth it. Everyone did really well. I had one athlete win his heat on the first workout and place second overall for that event, everyone set a thruster PR, and I had one athlete make it to the final workout! Overall, a great day. I was very proud of everyone.
 |
Jay, Ben, and Brad from MSC
Janice, Heather, Kim, and Emily from CFC
|
4/15/2016
AM
30:00 bike @Z1, off every 5:00 for 2 dead hang to inverted w/controlled descent-tuck 1 or both legs to scaps/shoulder to control the movement
PM
A. Back squat, 3x6-8, 3030; 2:30 rest
+
7-6-5-4-3-2-1
unbroken strict pull ups
unbroken strict handstand push ups
+
3 sets:
10 power cleans, 95
10 alternating front rack lunges, 95
goal is unbroken for all 20 barbell reps
500m row @high aerobic effort 20 airdyne calories @high aerobic effort
2:00 walk rest
+
3 sets:
15 burpees
:60 rest
200m run @high aerobic effort
:60 rest
AM
complete
PM
A. 145-165-175(7)
+
4:21
+
complete, everything unbroken
+
complete
I had a really weird stomach ache today so I wasn't able to fully enjoy my programming as much as I wanted. It was a really good day, I just couldn't concentrate. I kept getting waves of nausea that would come and go as I was training, it was really annoying and I have no idea why it was happening. ANYWAYS.
The back squats are getting better, the tempo isn't as much of a shock as it was the first week. It still sucks though, I'm always winded after every set.
The strict workout was fun! I definitely should have pushed the rest more before the strict handstand push ups, these felt awesome today. I did everything unbroken with no issues.
The barbell workout was cool, I liked having to do everything unbroken. Power cleans were extremely easy but lunges got tough by the third set, mostly because I was breathing hard. Subbed assault bike for the row since the class was using the rowers.
Burpees actually felt pretty good today, I was able to keep them very steady for every set. My stomach was feeling weird on the run.
30:00 bike @Z1, off every 5:00 for 2 dead hang to inverted w/controlled descent-tuck 1 or both legs to scaps/shoulder to control the movement
PM
A. Back squat, 3x6-8, 3030; 2:30 rest
+
7-6-5-4-3-2-1
unbroken strict pull ups
unbroken strict handstand push ups
+
3 sets:
10 power cleans, 95
10 alternating front rack lunges, 95
goal is unbroken for all 20 barbell reps
2:00 walk rest
+
3 sets:
15 burpees
:60 rest
200m run @high aerobic effort
:60 rest
AM
complete
PM
A. 145-165-175(7)
+
4:21
+
complete, everything unbroken
+
complete
I had a really weird stomach ache today so I wasn't able to fully enjoy my programming as much as I wanted. It was a really good day, I just couldn't concentrate. I kept getting waves of nausea that would come and go as I was training, it was really annoying and I have no idea why it was happening. ANYWAYS.
The back squats are getting better, the tempo isn't as much of a shock as it was the first week. It still sucks though, I'm always winded after every set.
The strict workout was fun! I definitely should have pushed the rest more before the strict handstand push ups, these felt awesome today. I did everything unbroken with no issues.
The barbell workout was cool, I liked having to do everything unbroken. Power cleans were extremely easy but lunges got tough by the third set, mostly because I was breathing hard. Subbed assault bike for the row since the class was using the rowers.
Burpees actually felt pretty good today, I was able to keep them very steady for every set. My stomach was feeling weird on the run.
Thursday, April 14, 2016
4/13/2016
A1. Bear crawl, 3x15' forward + 15' reverse, very slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep; :30 rest
B. Seated on floor DB shoulder press, 3x7-10, 21x1; 2:00 rest
C. Clean-grip deadlift, 6x2 @1RM clean, 11x1; begin a set every :60
+
AMRAP in 10:00
Assault bike calories
A1. complete
A2. complete
B. 20-25-25
C. complete @225
+
107 calories
Today was a good training day.
I'm pretty sure today was the first time I've done seated DB press. These are no joke. I started with 20 pounds/side but moved up to 25 for the last two sets. I definitely want to improve my pressing.
Clean-grip deadlifts were easy.
The assault bike was really hard but I'm pretty proud of myself, my goal was to get over 100 calories. I really had no clue how this was going to go since I've never done this before and I knew it would be a bit different than 300FY on an airdyne. As I was warming up I decided I would start out around 330 watts and then settle into 228 watts once I had a few calories out of the way. That's exactly what I did and it seemed to work really well for me. I was able to hold 228 watts almost the entire time. I just tried to focus on taking it one minute at a time and not think about how much time I had left, I was only thinking about it minute to minute. During the Open Megan told me to never look ahead at how much I had left, just focus on one rep at a time. That's what I tried to do today. Stephen came over when I had about two minutes left to push me through the end. He said I should start speeding up every thirty seconds and go all out the last thirty. That last minute was really hard but I really tried to go all out. This hurt a lot, I think I was making a lot of noises during the final push. It was extremely unpleasant. But I know I can do better. As soon as I was done I knew if I did it again I could improve. This is definitely a test that gets better with exposure. Now that I know how it feels, I know what I could change to improve my calories. Hopefully this test doesn't show up for awhile but when it does I know I can do better. Thanks Stevo for pushing me at the end!
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep; :30 rest
B. Seated on floor DB shoulder press, 3x7-10, 21x1; 2:00 rest
C. Clean-grip deadlift, 6x2 @1RM clean, 11x1; begin a set every :60
+
AMRAP in 10:00
Assault bike calories
A1. complete
A2. complete
B. 20-25-25
C. complete @225
+
107 calories
Today was a good training day.
I'm pretty sure today was the first time I've done seated DB press. These are no joke. I started with 20 pounds/side but moved up to 25 for the last two sets. I definitely want to improve my pressing.
Clean-grip deadlifts were easy.
The assault bike was really hard but I'm pretty proud of myself, my goal was to get over 100 calories. I really had no clue how this was going to go since I've never done this before and I knew it would be a bit different than 300FY on an airdyne. As I was warming up I decided I would start out around 330 watts and then settle into 228 watts once I had a few calories out of the way. That's exactly what I did and it seemed to work really well for me. I was able to hold 228 watts almost the entire time. I just tried to focus on taking it one minute at a time and not think about how much time I had left, I was only thinking about it minute to minute. During the Open Megan told me to never look ahead at how much I had left, just focus on one rep at a time. That's what I tried to do today. Stephen came over when I had about two minutes left to push me through the end. He said I should start speeding up every thirty seconds and go all out the last thirty. That last minute was really hard but I really tried to go all out. This hurt a lot, I think I was making a lot of noises during the final push. It was extremely unpleasant. But I know I can do better. As soon as I was done I knew if I did it again I could improve. This is definitely a test that gets better with exposure. Now that I know how it feels, I know what I could change to improve my calories. Hopefully this test doesn't show up for awhile but when it does I know I can do better. Thanks Stevo for pushing me at the end!
Wednesday, April 13, 2016
4/12/2016
3 rounds not for time:
30' handstand walk
:30 2-arm passive hang from bar
:10/side bottom of pistol hold
+
6 sets:
250m row @90% aerobic
:60 walk rest
200m run @90% aerobic
:60 walk rest
:60 burpees @even pace- last set all-out
:60 walk rest
+
Crossover Symmetry recovery
complete-ish
cut the pistol hold after the first set
+
complete
24 burpees last set
+
complete
I went and saw Balza today for my right knee. It's been bothering me off and on. I remember a few months ago it started feeling unstable but then it went away. It didn't really bother me during the Open but lately it's been flaring up again, mostly after I do high-volume light squatting like wall balls. There's no pain at all, my knee just feels unstable at times and everything around it is very tight. It usually goes away after awhile but I wanted Balza to check it out just to be safe. Also, I could tell there was a huge knot in my right glute. Balza said I wasn't activating my glutes properly and that's what was causing the discomfort in my knee. He said if I put it off for another few months I could begin to develop patellar tendinitis. He worked out a lot of tightness in my knee, hip, and quad and next week he's going to work on my right glute. I'm wondering if my uneven shifting of weight during wall balls and pistols caused this. It feels fine now, he said to just roll everything out with a purpose and try to reduce the large knot in my right glute before next week. I just need to focus on activating everything properly.
I cut out the pistol hold after the first round because I didn't want to aggravate my knee after Balza had just worked on it. I should have worn my lifters for this, I was completely up on my toes the entire time. Handstand walk was easy and fast.
I really enjoyed the aerobic piece, my breathing was great today! Everything was nice and steady. I managed to get 24 burpees in the last minute, that got tough. Everything was really fast up until 16 and then I started slowing down. My stomach actually started churning a little bit. I need to work on staying fast through the last twenty-thirty seconds, the same thing happened to me on Saturday during the row/burpee tester. I was really steady until I hit a wall and slowed way down.
30' handstand walk
:30 2-arm passive hang from bar
:10/side bottom of pistol hold
+
6 sets:
250m row @90% aerobic
:60 walk rest
200m run @90% aerobic
:60 walk rest
:60 burpees @even pace- last set all-out
:60 walk rest
+
Crossover Symmetry recovery
complete-ish
cut the pistol hold after the first set
+
complete
24 burpees last set
+
complete
I went and saw Balza today for my right knee. It's been bothering me off and on. I remember a few months ago it started feeling unstable but then it went away. It didn't really bother me during the Open but lately it's been flaring up again, mostly after I do high-volume light squatting like wall balls. There's no pain at all, my knee just feels unstable at times and everything around it is very tight. It usually goes away after awhile but I wanted Balza to check it out just to be safe. Also, I could tell there was a huge knot in my right glute. Balza said I wasn't activating my glutes properly and that's what was causing the discomfort in my knee. He said if I put it off for another few months I could begin to develop patellar tendinitis. He worked out a lot of tightness in my knee, hip, and quad and next week he's going to work on my right glute. I'm wondering if my uneven shifting of weight during wall balls and pistols caused this. It feels fine now, he said to just roll everything out with a purpose and try to reduce the large knot in my right glute before next week. I just need to focus on activating everything properly.
I cut out the pistol hold after the first round because I didn't want to aggravate my knee after Balza had just worked on it. I should have worn my lifters for this, I was completely up on my toes the entire time. Handstand walk was easy and fast.
I really enjoyed the aerobic piece, my breathing was great today! Everything was nice and steady. I managed to get 24 burpees in the last minute, that got tough. Everything was really fast up until 16 and then I started slowing down. My stomach actually started churning a little bit. I need to work on staying fast through the last twenty-thirty seconds, the same thing happened to me on Saturday during the row/burpee tester. I was really steady until I hit a wall and slowed way down.
Tuesday, April 12, 2016
4/11/2016
A. Front squat, 3x4-6, 40x1; 2:30 rest
B. Close-grip bench press, 6-6-6, 22x1; 2:00 rest
+
10:00 @70% of [1 muscle ups + 5 wall balls @14 to 9- use both arms!]
5:00 rest
10:00 @70% of [30m prowler push w/straight arms, load so it's a heavy grind + max (-2) strict pull ups + 30 unbroken double unders]
+
Crossover Symmetry recovery
A. 145-165-185(5)
B. 85-90-100
+
complete
+
complete w/90# on prowler
+
subbed DB external rotation, powell raise, trap 3 w/10#
Front squats were much better than last week. 185 was starting to get pretty slow on the way up so I called it at five, although looking back I should have just done a sixth rep.
I actually didn't hate benching today! The tempo was tough, especially the two second pause at the chest. That's going to get interesting. Stephen said it's the time of the year for shitty tempos.
The muscle up/wall ball workout was fun, I lost count but I know I did at least 15 rounds if not more. I was really trying to focus on using both arms on the wall balls instead of doing that weird free-throw thing but I could feel myself starting to shift over to the right side once I got fatigued. This is weird.
The prowler workout was rough. I loaded up the prowler with 180# because that's what I usually push indoors but I couldn't even move it. I think it was because of the rain, the mats were sticky. I seriously could not move it at all. I took 45# off each side and 90# was plenty for today, it was still really hard to push the prowler on the mats because of the rain. The strict pull ups were tough, I was averaging 6 pull ups per round. It was really hard to do these while breathing heavy from the prowler. I tripped up on double unders once and had to start over. This one was kind of a mess.
Harris was putting that finisher/staining stuff on the platforms over by the crossover symmetry and it reeked so I just did all the scap stuff with the dumbbell.
B. Close-grip bench press, 6-6-6, 22x1; 2:00 rest
+
10:00 @70% of [1 muscle ups + 5 wall balls @14 to 9- use both arms!]
5:00 rest
10:00 @70% of [30m prowler push w/straight arms, load so it's a heavy grind + max (-2) strict pull ups + 30 unbroken double unders]
+
Crossover Symmetry recovery
A. 145-165-185(5)
B. 85-90-100
+
complete
+
complete w/90# on prowler
+
subbed DB external rotation, powell raise, trap 3 w/10#
Front squats were much better than last week. 185 was starting to get pretty slow on the way up so I called it at five, although looking back I should have just done a sixth rep.
I actually didn't hate benching today! The tempo was tough, especially the two second pause at the chest. That's going to get interesting. Stephen said it's the time of the year for shitty tempos.
The muscle up/wall ball workout was fun, I lost count but I know I did at least 15 rounds if not more. I was really trying to focus on using both arms on the wall balls instead of doing that weird free-throw thing but I could feel myself starting to shift over to the right side once I got fatigued. This is weird.
The prowler workout was rough. I loaded up the prowler with 180# because that's what I usually push indoors but I couldn't even move it. I think it was because of the rain, the mats were sticky. I seriously could not move it at all. I took 45# off each side and 90# was plenty for today, it was still really hard to push the prowler on the mats because of the rain. The strict pull ups were tough, I was averaging 6 pull ups per round. It was really hard to do these while breathing heavy from the prowler. I tripped up on double unders once and had to start over. This one was kind of a mess.
Harris was putting that finisher/staining stuff on the platforms over by the crossover symmetry and it reeked so I just did all the scap stuff with the dumbbell.
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