6/1/2016

AM
30:00 assault bike @Z2, same time/pace as previous weeks

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, 10x3 @1RM clean, 11x1, begin a set every :60
C. 1-arm DB row, 3x5-6/side, 20x0, note pause @top this week, :60 between sides
D. Axle overhead walking lunge, 3x8-10m unbroken; 2:00 rest
+
9:00 @90%
12 burpees
15 toes to bar
18 KB swings, 53
+
3 sets:
:30 front leaning rest on rings
:30 rest

AM
complete
211 cals

PM
A1. complete
A2. complete
B. complete @225#
C. 50-55-60
D. complete @90#
+
complete
+
complete


I FEEL LIKE GARBAGE. Today was so much worse than yesterday. I was even MORE sore and fatigued from Murph. 

Clean-grip deadlifts felt so heavy today. 

I kept the lunges at 90# today, I did 100# last week but my right knee has been a bit weird ever since Murph so I didn't want to push the weight too much. 

The nine minute workout was terrible, I slogged through this. My arms were still very tired and I could barely string together more than three toes to bar at a time. My body was just fatigued, like I wanted to just take a nap. Even the FLR on the rings were terrible, I could barely hold for thirty seconds! Murph, you roughed me up real bad. 

5/31/2016

AM
8 sets:
500m row @2:08.0-2:08.9 for all sets
2:00 walk rest (5:00 between sets 4&5)

PM
3 rounds not for time
:60 handstand hold work- goal is to keep hand within 1 rubber mat
50 double unders- goal is always unbroken
+
A. Close-grip bench press, 2-2-2, 20x1, no pause @chest, 2:00 rest
B. Crossover Symmetry recovery
+
20:00-30:00 easy bike, row, ski erg, sled drag, or combo
+
10:00 mobility work of choice

AM
2:08.2
2:08.1
2:08.4
2:08.2
2:08.2
2:08.5
2:08.5
2:08.5

PM
complete
+
A. 115-120-130
B. complete
+
20:00 assault bike complete
+
complete


Woke up feeling like shit from Murph, it was rough. I haven't been that sore in a long time. It wasn't hard to keep the rows at the prescribed pace today since I was so tired/sore. 

Bench press was tough today because my arms and shoulders were so fatigued from Murph. I worked up to a double at 130 and it wasn't terrible but I think I could have gone heavier had I been in better shape today. 

5/30/2016

A. 1&1/4 front squat, 5-5-5; 3:00 rest

+

"Murph"

+

Crossover Symmetry recovery

A. 145-155-165

+

46:58

+

DNS

Wow, what a day!

I'm going to be honest, I did not think I would have to do Murph. I had a feeling it might show up in my programming but then I was like nah, it won't come up. And it did! And I'm glad. 

Front squats were okay, these felt a little rushed because I had to coach/participate in Murph and I knew people would be showing up early to start warming up. I did these in knee sleeves and metcons, no lifters today. I think if I had more time I could have gone slightly heavier. 

Murph went so much better than I anticipated! My time was pretty good (for me), I felt great physically during the whole thing and I was able to breathe well through the entire workout. I took the first mile relatively slow, I think I came in around nine minutes? I didn't want to burn out in the very beginning because I knew how much work I had ahead of me. I broke everything up into 20 rounds of 5 pull ups/10 push ups/15 air squats and I kept moving the whole time. Pull ups were butterfly every round and super fast. I had to break up the push ups early on, those got really tough. I was able to do ten for the first three rounds and then I started doing 6/4 then eventually 5/3/2. Squats weren't bad at all. I was really just happy with how I was able to breathe through the whole thing. I never really stopped moving except to chalk my hands every five rounds. All that Z2 is paying off, thanks Stevo! The second mile SUCKED so much, my goal was to not stop and walk. I didn't! I ran the whole thing. It was super slow, but I did it. Overall I am so happy with this and I'm looking forward to doing it next year. It was also really cool to do this with my CFC athletes, it was the first "Murph" for a lot of them and the vibe in the gym was really encouraging and positive. 

Didn't get to do any shoulder stuff after Murph, I had to coach the 10:30 class. 

5/29/2016

Long, unplugged hike

DNS, did not have time again this Sunday. I will make it a priority next week. I did mow the lawn in some very uncomfortable heat though. 

5/28/2016

A1. Hang power clean, 1-1-1-1-1; :60 rest
A2. Strict handstand push ups, 5x max (-2)
+
Partner work TBD
+
Bis, tris, abs of choice

A1. 165-175-185-185-185
A2. 10-9-9-7-8
+
4 rounds for time:
15 row calories
25 double unders
15 kettlebell swings, 35
25 double unders
15 burpees
(16:35)
+
complete


Hang cleans were rough today, these felt and looked like shit. My feet were landing really wide because I wasn't dropping under the bar for some reason. I actually failed a hang clean at 185 during the fourth set. These were awful. I don't know what the deal was today.

Strict handstand push ups were easy. 

I was completely by myself in the gym today so I didn't have anyone to partner up with for the workout. I created a solo workout based off what the class did and I was actually pretty proud of it. I figured I would have ended up doing about 50-60 row calories, KB swings, and burpees. I didn't want to go straight through and just split everything in half because that sounded like the worst (starting a workout with 50 row calories and ending with 50 burpees? Hard pass) but I was pretty pleased with what I came up with. My time was basically the same as what it would have been if I did the class workout with a partner. 

5/27/2016

AM
30:00 bike @Z1, off every 5:00 for 5/side light DB upright rows, 31x0

PM
A. Snatch pulls, build to a heavy, crisp single
B. Back squat, 4-4-4, 40x1; 3:00 rest
C. Weighted strict CTB pull ups, build to a 1RM
+
AMRAP in 10:00
5 muscle ups
10 glute-ham sit ups
.5 mile assault bike
+
3 rounds for time:
200m ski erg
40 double unders

AM
complete
20-25-25

PM
A. 195
B. 195-205-215
C. 205 (142 BW + 63) PR!
+
DNF, explanation in the comments....
+
4:45


DB upright rows were cool, I don't think I've ever done these before.

Snatch pulls were weird today, it felt like I hadn't snatched in a really long time. 195 was heavy and getting slow so I called it there. 

I was looking forward to the 10:00 AMRAP but I didn't finish it. I had just started my first round and I caught my fifth muscle up really weird, my hands were almost in front of me instead of to the side and I had to press out more than normal out of the dip. When I came down off the rings, my left shoulder blew up, I guess I tweaked it on that last muscle up? I did the GHD sit ups and assault bike but my shoulder was really bothering me so I just stopped. I didn't think I could do any more muscle ups. Sorry Stevo. I have never had this happen on the left shoulder before and that's why I got a little freaked out. I don't know if I didn't warm up enough or didn't do enough mobility? But that was the first time it has ever happened. 

I took a really long rest before I started the ski erg piece. My shoulder was still feeling a little weird but I tested out the ski erg and it didn't bother me so I went ahead and did the workout. I didn't want the training session to be a total bust. I thought I did relatively well on this, my transitions were quick and I tried to do the ski erg as fast as possible. I really need to learn how to do the ski erg correctly, I'm pretty sure my form is all wrong. My lower back always gets really sore. Double unders were unbroken on the first and third set, I tripped on the 25th rep during the second set. 

5/26/2016

4-6 sets very easy:
:60 row
:60 front leaning rest on ground
:60 assault bike
:30/side plank
:60 ski erg band pull-downs
:60 single unders

4 sets complete