AM
8 sets:
500m row @pace from 25:00 row/burpee test
2:00 walk rest
PM
3 rounds not for time:
45' handstand walk
:30 2-arm passive hang from bar
:10-:15/side bottom of pistol hold-cut if knee is still wonky
+
6 sets:
200m run @90% aerobic
:60 rest
:60 burpee box step up/step downs, 20
:60 rest
50m Farmers walk, 70/hand
:60 rest
+
Crossover Symmetry recovery
AM
complete
pace between 2:16-2:20
PM
complete, cut pistol hold
+
complete
+
complete
Went back to Balza today, he said my knee was better but I need to keep up with hip mobility and continue to roll out of the knots in my glute and quads. He dug his thumb in/around my knee and it hurt like a bitch but it feels much better now. I cut the pistol holds today just because my knee was feeling pretty sore.
I am really enjoying aerobic Tuesdays. I got to run with the class today so that was fun. Burpee box step ups were pretty steady. Breathing didn't really get hard until the last set.
Number of bugs swallowed on the runs: 1,547.
Hold the vision, Trust the process Program design by Stephen Flamm
Thursday, April 21, 2016
Tuesday, April 19, 2016
4/18/2016
A. Front squat, 3x4-5, 40x1; 2:30 rest
B. Close-grip bench press, 5-5-5, 22x1; 2:00 rest
+
For time:
5 muscle ups
10 assault bike calories
4 muscle ups
10 assault bike calories
3 muscle ups
10 assault bike calories
2 muscle ups
10 assault bike calories
1 muscle up
+
For time:
10 strict pull ups
20m prowler push w/straight arms
8 strict pull ups
20m prowler push
6 strict pull ups
20m prowler push
4 strict pull ups
20m prowler push
2 strict pull ups
+
Crossover Symmetry recovery
A. 155-175-190(4)
B. 90-100-105
+
6:05
all muscle ups unbroken
+
6:38
140# on prowler
+
complete
Fun day!
Front squats were okay, I don't think I warmed up enough for these. My left hamstring got super tight on the second set which is weird because that never happens.
Bench press was good, this is getting easier.
The muscle up workout was really cool! I enjoyed this a lot. I tried to keep my transitions really short between muscle ups and the bike. All muscle ups were unbroken and felt great. I tried to keep the assault bike steady but fast. I'm pretty pleased with my time, Stephen said he didn't think I could go much faster than that. I moved pretty well on this.
The strict pull up workout was rough. I thought I would be able to do some of the sets unbroken but I had to break at least once, sometimes twice, on all of them. I dropped the prowler weight from what I normally use (180) because I wanted to be able to move it more efficiently. It was still tough. Strict pull ups are so hard when you're out of breath!
B. Close-grip bench press, 5-5-5, 22x1; 2:00 rest
+
For time:
5 muscle ups
10 assault bike calories
4 muscle ups
10 assault bike calories
3 muscle ups
10 assault bike calories
2 muscle ups
10 assault bike calories
1 muscle up
+
For time:
10 strict pull ups
20m prowler push w/straight arms
8 strict pull ups
20m prowler push
6 strict pull ups
20m prowler push
4 strict pull ups
20m prowler push
2 strict pull ups
+
Crossover Symmetry recovery
A. 155-175-190(4)
B. 90-100-105
+
6:05
all muscle ups unbroken
+
6:38
140# on prowler
+
complete
Fun day!
Front squats were okay, I don't think I warmed up enough for these. My left hamstring got super tight on the second set which is weird because that never happens.
Bench press was good, this is getting easier.
The muscle up workout was really cool! I enjoyed this a lot. I tried to keep my transitions really short between muscle ups and the bike. All muscle ups were unbroken and felt great. I tried to keep the assault bike steady but fast. I'm pretty pleased with my time, Stephen said he didn't think I could go much faster than that. I moved pretty well on this.
The strict pull up workout was rough. I thought I would be able to do some of the sets unbroken but I had to break at least once, sometimes twice, on all of them. I dropped the prowler weight from what I normally use (180) because I wanted to be able to move it more efficiently. It was still tough. Strict pull ups are so hard when you're out of breath!
4/17/2016
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.
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.
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!
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