Long, unplugged hike
70:00 hike @Cincinnati Nature Center w/Heather
Hold the vision, Trust the process Program design by Stephen Flamm
Monday, May 16, 2016
5/14/2016
A. Bear complex, build to a tough triple- goal is 155 today
B. Strict handstand push ups, 15x3 unbroken; rest as needed
+
Partner work TBD
+
Bis, tris, and abs of choice
A. 145 (155x2, lost it overhead)
B. complete
+
complete w/Cody, no idea how many rounds
used 45# DB
+
complete
hammer curls and hollow rocks/flutter kicks
Oh my gosh, today sucked real bad. I was really low on energy when I came into the gym, I didn't sleep super great the night before so maybe that was the reason? I was feeling very drained and lethargic.
The bear complex was so much harder than I thought it would be. I thought I got off easy by just have to do three reps and I arrogantly asked Stephen if I could go higher than 155. I'm such a b-hole sometimes. I definitely underestimated this. I did one set at 145 and was shocked at how hard it was. The first two sets weren't bad but the third set was rough, I almost didn't lock out the last shoulder to overhead. I rested a few minutes and tried for 155. I got through (almost) two full sets, I tried resting with the bar on my back but couldn't lock out the last shoulder to overhead from behind the neck so I just dropped it without doing a third set. Then I basically pouted for twenty minutes. I feel like I should definitely be able to do three reps of this complex at 155. What the heck! I was surprised at how bad I felt during this whole thing. Legs and shoulders were exhausted even though I had a rest day Friday. I asked Stephen if I could redo this Monday and he said yes. This shook my confidence a bit, I thought I would easily be able to hit 155. I guess we will find out Monday.
Strict handstand push ups were fine, I slowed down on the last few sets but overall I thought my cycle time was pretty good on these. They're definitely getting better, that's for sure.
The partner workout was rough. The actual workout wasn't bad, I thought it was a cool workout. I just sucked at doing it. I was going to do it by myself but Cody graciously offered to be my partner because he's the best. I felt fatigued almost immediately and couldn't catch my breath at all. I was rowing pretty slow, probably between 1050-1150 cals/hr. The dumbbell snatches also got really hard by the end. I was just extremely tired and fatigued throughout this whole workout, and I'm sure I looked terrible as well. Legs and arms were toast.
Bis and tris are getting better, Austin said my curls actually looked like real curls. Did some hollow rocks and flutter kicks while watching regionals on the big screen, then got the eff out of there because today was poop.
B. Strict handstand push ups, 15x3 unbroken; rest as needed
+
Partner work TBD
+
Bis, tris, and abs of choice
A. 145 (155x2, lost it overhead)
B. complete
+
complete w/Cody, no idea how many rounds
used 45# DB
+
complete
hammer curls and hollow rocks/flutter kicks
Oh my gosh, today sucked real bad. I was really low on energy when I came into the gym, I didn't sleep super great the night before so maybe that was the reason? I was feeling very drained and lethargic.
The bear complex was so much harder than I thought it would be. I thought I got off easy by just have to do three reps and I arrogantly asked Stephen if I could go higher than 155. I'm such a b-hole sometimes. I definitely underestimated this. I did one set at 145 and was shocked at how hard it was. The first two sets weren't bad but the third set was rough, I almost didn't lock out the last shoulder to overhead. I rested a few minutes and tried for 155. I got through (almost) two full sets, I tried resting with the bar on my back but couldn't lock out the last shoulder to overhead from behind the neck so I just dropped it without doing a third set. Then I basically pouted for twenty minutes. I feel like I should definitely be able to do three reps of this complex at 155. What the heck! I was surprised at how bad I felt during this whole thing. Legs and shoulders were exhausted even though I had a rest day Friday. I asked Stephen if I could redo this Monday and he said yes. This shook my confidence a bit, I thought I would easily be able to hit 155. I guess we will find out Monday.
Strict handstand push ups were fine, I slowed down on the last few sets but overall I thought my cycle time was pretty good on these. They're definitely getting better, that's for sure.
The partner workout was rough. The actual workout wasn't bad, I thought it was a cool workout. I just sucked at doing it. I was going to do it by myself but Cody graciously offered to be my partner because he's the best. I felt fatigued almost immediately and couldn't catch my breath at all. I was rowing pretty slow, probably between 1050-1150 cals/hr. The dumbbell snatches also got really hard by the end. I was just extremely tired and fatigued throughout this whole workout, and I'm sure I looked terrible as well. Legs and arms were toast.
Bis and tris are getting better, Austin said my curls actually looked like real curls. Did some hollow rocks and flutter kicks while watching regionals on the big screen, then got the eff out of there because today was poop.
Saturday, May 14, 2016
5/12/2016
Comp prep with Addison and Emily
Fun day with my buds! I love training for team stuff.
We started by testing out the bear complex. We decided I would try the set of seven and Em would try the set of three. We quickly learned that was probably a mistake. I was able to get through five reps at 125 but then I banged the bar into my knee on my sixth clean and just dropped it. I could have definitely done two more sets at 125 though. I COULD HAVE, GUYS. Em got three reps at 130 and Addi did five reps at 140 I think? Then we decided that Stephen was right all along, and Em should be doing the seven reps and I should do the three. Lesson learned: Stephen is always right.
Next we did the 10:00 AMRAP of assault bike calories and KB snatches. I like this one, I think we'll do well on this. The key is to just go really hard on the assault bike. Luckily Stephen has been programming a shit ton of assault bike for me lately so I'm cool with it!
Then we tested the 500m row/100 thrusters/100 pull ups. I also really like this one. Emily rowed first, then Addison, then me. They were already done with 75 thrusters by the time I got to the bar, I sort of felt like a dick for not helping out more. Oh well. I did a set of ten and a set of five and then it was time for pull ups. We each traded sets of 10-12 and it seemed to work pretty well, we finished in 9:38? It's a ten minute cap. We decided I would row second at the competition since my thrusters are faster than Addi's. I also think I can do bigger sets of pull ups.
I'm really looking forward to this competition next weekend! Hopefully I'm not too out of shape from taking four days off in NYC.....NAH I'll be fine.
Fun day with my buds! I love training for team stuff.
We started by testing out the bear complex. We decided I would try the set of seven and Em would try the set of three. We quickly learned that was probably a mistake. I was able to get through five reps at 125 but then I banged the bar into my knee on my sixth clean and just dropped it. I could have definitely done two more sets at 125 though. I COULD HAVE, GUYS. Em got three reps at 130 and Addi did five reps at 140 I think? Then we decided that Stephen was right all along, and Em should be doing the seven reps and I should do the three. Lesson learned: Stephen is always right.
Next we did the 10:00 AMRAP of assault bike calories and KB snatches. I like this one, I think we'll do well on this. The key is to just go really hard on the assault bike. Luckily Stephen has been programming a shit ton of assault bike for me lately so I'm cool with it!
Then we tested the 500m row/100 thrusters/100 pull ups. I also really like this one. Emily rowed first, then Addison, then me. They were already done with 75 thrusters by the time I got to the bar, I sort of felt like a dick for not helping out more. Oh well. I did a set of ten and a set of five and then it was time for pull ups. We each traded sets of 10-12 and it seemed to work pretty well, we finished in 9:38? It's a ten minute cap. We decided I would row second at the competition since my thrusters are faster than Addi's. I also think I can do bigger sets of pull ups.
I'm really looking forward to this competition next weekend! Hopefully I'm not too out of shape from taking four days off in NYC.....NAH I'll be fine.
Friday, May 13, 2016
5/11/2016
AM
30:00 assault bike @Z2- goal is 210 total calories (7/minute again)
PM
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. Clean-grip deadlift, 6x3 @1RM clean, 11x1, begin a set every :60
C1. Standing 1-arm DB shoulder press, 3x5-6/side, 21x1, :30 between sides, :30 rest
C2. 1-arm DB row, 3x7-10/side, 20x0, note pause @top this week, :30 between sides, :30 rest
D1. Axle overhead walking lunge, 3x12-16m unbroken; :30 rest
D2. Front leaning rest on ground, 3x:60; :30 rest
+
For time and movement quality:
30 toes to bar
10 alternating turkish get ups, tough
30 toes to bar
AM
211 calories
PM
A1. complete
A2. complete
B. complete @225
C1. 25-30-35 (5 on L)
C2. 40-45-50
D1. complete w/90#
D2. complete (accidentally did this on the rings, oops)
+
10:48 w/45# KB
Definitely feeling better in training lately than I was a few weeks ago.
I'm glad to be done with the seated DB press, I like the 1-arm press more. I was only able to get five reps on the left side with 35, that was a struggle.
Overhead lunges didn't feel as good as last week, I was more unstable this time. I'm pretty sure we had to lunge with 105# for regionals last year which sounds insane to me.
I accidentally did my front leaning rest on the rings, OOPS. I totally missed the part where I was supposed to do this on the ground since I had been doing them on the rings the past two weeks. My B.
I thought the workout went pretty well. My toes to bar are definitely getting better, or at least it seems that way. I was able to do sets of 5 the whole way through until the last few reps of the second set, I had to break it up 3/2. I tried to stay as steady as I could on the turkish get ups, I was actually doing pretty well until the eighth rep, it took me forever to prop myself up off the ground. That was frustrating. Overall I was pleased with this. Breathing was totally fine.
30:00 assault bike @Z2- goal is 210 total calories (7/minute again)
PM
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. Clean-grip deadlift, 6x3 @1RM clean, 11x1, begin a set every :60
C1. Standing 1-arm DB shoulder press, 3x5-6/side, 21x1, :30 between sides, :30 rest
C2. 1-arm DB row, 3x7-10/side, 20x0, note pause @top this week, :30 between sides, :30 rest
D1. Axle overhead walking lunge, 3x12-16m unbroken; :30 rest
D2. Front leaning rest on ground, 3x:60; :30 rest
+
For time and movement quality:
30 toes to bar
10 alternating turkish get ups, tough
30 toes to bar
AM
211 calories
PM
A1. complete
A2. complete
B. complete @225
C1. 25-30-35 (5 on L)
C2. 40-45-50
D1. complete w/90#
D2. complete (accidentally did this on the rings, oops)
+
10:48 w/45# KB
Definitely feeling better in training lately than I was a few weeks ago.
I'm glad to be done with the seated DB press, I like the 1-arm press more. I was only able to get five reps on the left side with 35, that was a struggle.
Overhead lunges didn't feel as good as last week, I was more unstable this time. I'm pretty sure we had to lunge with 105# for regionals last year which sounds insane to me.
I accidentally did my front leaning rest on the rings, OOPS. I totally missed the part where I was supposed to do this on the ground since I had been doing them on the rings the past two weeks. My B.
I thought the workout went pretty well. My toes to bar are definitely getting better, or at least it seems that way. I was able to do sets of 5 the whole way through until the last few reps of the second set, I had to break it up 3/2. I tried to stay as steady as I could on the turkish get ups, I was actually doing pretty well until the eighth rep, it took me forever to prop myself up off the ground. That was frustrating. Overall I was pleased with this. Breathing was totally fine.
Wednesday, May 11, 2016
5/10/2016
AM
10 sets:
500m row @2:10.0-2:10.9 for all sets
2:00 walk rest (5:00 between sets 5&6)
PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 rubber mat
50 double unders- goal is always unbroken
:30/side 1-leg balancing
+
30:00 easy:
200m row
200m jog 0.3 on the assault bike
200m ski erg
:30 dip support on rings (thumbs pointed forward)
:15/side passive hang from fat bar
:30 bear crawl- alternate forward & backward set to set
+
Crossover Symmetry recovery
AM
2:08.9
2:09.3
2:09.3
2:09.5
2:09.8
2:09.7
2:09.5
2:09.8
2:09.6
2:09.5
PM
complete
+
complete
+
complete
Today was fun, a lot of people came in earlier than normal so there was a good energy in the gym.
Longest handstand hold today was :19. This is slowly getting better.
I really liked the 30:00 workout and felt great the whole time. Breathing was good and I enjoyed all these movements. Got rained out for the run so I had to sub assault bike. The dip support was tough, I was able to do it unbroken on the first round but had to break it up :15/:15 each time after that. Also I figured out I prefer the passive hang from the fat bar as opposed to the normal bar.
10 sets:
500m row @2:10.0-2:10.9 for all sets
2:00 walk rest (5:00 between sets 5&6)
PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 rubber mat
50 double unders- goal is always unbroken
:30/side 1-leg balancing
+
30:00 easy:
200m row
200m ski erg
:30 dip support on rings (thumbs pointed forward)
:15/side passive hang from fat bar
:30 bear crawl- alternate forward & backward set to set
+
Crossover Symmetry recovery
AM
2:08.9
2:09.3
2:09.3
2:09.5
2:09.8
2:09.7
2:09.5
2:09.8
2:09.6
2:09.5
PM
complete
+
complete
+
complete
Today was fun, a lot of people came in earlier than normal so there was a good energy in the gym.
Longest handstand hold today was :19. This is slowly getting better.
I really liked the 30:00 workout and felt great the whole time. Breathing was good and I enjoyed all these movements. Got rained out for the run so I had to sub assault bike. The dip support was tough, I was able to do it unbroken on the first round but had to break it up :15/:15 each time after that. Also I figured out I prefer the passive hang from the fat bar as opposed to the normal bar.
5/9/2016
A1. Front squat, 5-5-5-5, 22x1; :60 rest
A2. Weighted false grip ring pull up, 2-2-2-2, 21x1; :60 rest
B. Close-grip bench press, 5-5-5, 20x1, no pause @chest; 2:00 rest
+
15:00 @90%
5 CTB pull ups
10 thrusters, 35
5 CTB pull ups
15m stone carry, small stone
5 CTB pull ups
15 assault bike calories
+
Crossover Symmetry recovery
A1. 145-155-165-175
A2. BW-BW-5-10
B. 95-105-115
+
3 rounds + 6 calories
+
complete
It took awhile to get warm for front squats, (I've really been slacking with ROM WOD lately) but they weren't too bad.
False grip pull ups were weird at first, I can't believe I used to actually do muscle ups in a false grip. This is tough on the wrists. Like, how did I even kip with a false-grip?! This blows my mind. I did the first two sets at just body weight to make sure I was doing them correctly, then I added some weight for the last two sets. I can't imagine even doing a strict muscle up, it seems so hard.
Bench press was okay, I got a really weird stomach ache while I was doing this.
I really enjoyed the 15:00 piece. CTB pull ups were off today, they didn't feel smooth at all. They were choppy and clunky. Everything else was good. Overall I thought I did a good job of moving at a steady pace for the whole 15 minutes, there weren't really any breaks except to chalk my hands.
A2. Weighted false grip ring pull up, 2-2-2-2, 21x1; :60 rest
B. Close-grip bench press, 5-5-5, 20x1, no pause @chest; 2:00 rest
+
15:00 @90%
5 CTB pull ups
10 thrusters, 35
5 CTB pull ups
15m stone carry, small stone
5 CTB pull ups
15 assault bike calories
+
Crossover Symmetry recovery
A1. 145-155-165-175
A2. BW-BW-5-10
B. 95-105-115
+
3 rounds + 6 calories
+
complete
It took awhile to get warm for front squats, (I've really been slacking with ROM WOD lately) but they weren't too bad.
False grip pull ups were weird at first, I can't believe I used to actually do muscle ups in a false grip. This is tough on the wrists. Like, how did I even kip with a false-grip?! This blows my mind. I did the first two sets at just body weight to make sure I was doing them correctly, then I added some weight for the last two sets. I can't imagine even doing a strict muscle up, it seems so hard.
Bench press was okay, I got a really weird stomach ache while I was doing this.
I really enjoyed the 15:00 piece. CTB pull ups were off today, they didn't feel smooth at all. They were choppy and clunky. Everything else was good. Overall I thought I did a good job of moving at a steady pace for the whole 15 minutes, there weren't really any breaks except to chalk my hands.
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