7/24/2016

Long, unplugged hike

45:00 @Cincinnati Nature Center with Heather 


SO. HOT. OMG.

7/23/2016

10:00 triple under and freestanding handstand push up practice- alternating between the 2, nothing fatiguing
+
A. Power clean, build quickly to a heavy single
+
For time:
10 power cleans @90% of A
20 strict handstand push ups
30 handstand push ups
+
Partner work TBD
+
Bis, tris, and abs of choice

complete
5 freestanding HSPU in a row (PR+1)
+
A. 200
+
6:39 w/180#
+
For time:
400m run
40 burpees
100m sled drag, 70
40 kettlebell swings, 35
400m run
(10:49)
+
complete 


Focused more on freestanding HSPU today because they were feeling really good. I had a lot of sets of four in a row and one set of five which is a PR. They are getting faster which is awesome. Triple unders were fine, I probably did about six reps total. 

Power cleans were rough today, my pull was slow. I don't think I could have gone any higher than 200. 

The workout was okay, I have no idea if this is a decent time. Power cleans were finished in exactly two minutes, strict handstand push ups were done in two minutes, and it took me the rest of the time to do the kipping HSPU. My shoulders were totally smoked, I had to break up the kipping HSPU more than I wanted. 

I figured the only way to do the partner workout today was to just split everything right down the middle. I kept a pretty steady pace on the burpees and kettlebell swings. CFC doesn't have sand bags so I dragged a sled, I figured it would have taken me about the same amount of time and I was still transporting weight from one place to another. It was just HOT as SHIT. 

7/22/2016

AM
30:00b bike @Z1, off every 5:00 for 4-5 moderate barbell upright rows, 31x0

PM
A. Squat snatch, 10x3 touch and go @95, begin a set every :60
B. Back squat, 3-3-3, 20x1; 2:30 rest
C. Strict muscle ups, 5:00 practice, limit to just a few reps
+
AMRAP in 10:00
5 strict fat bar pull ups
5 thrusters, 95
+
Not for time:
60 glute-ham sit ups
400m sandbag carry, switch sides as needed but goal is no drops 

AM
DNS

PM
A. complete
B. 205-225-240
C. complete, accumulated 5 singles
+
9 rounds + 2 thrusters
+
complete 


Didn't have enough time before my 7:00 AM class to do my AM session today, next week will be back to normal. 

PM session went pretty well, it was just so hot. I haven't sweat that much in a very long time. 

Snatches were good today but Stephen told me I need to work on having more arm bend in my second pull. He said my arms were basically completely straight and the bar was going way out in front. I did a snatch pull and then went right into my three snatches and it was already a lot better. This is definitely something I'll keep working on. By the end of this it was getting difficult to even hold on to the bar because my hands were so sweaty. 

Back squats felt heavy today but I was happy to get 240 for three. 

Strict muscle ups are getting easier, I didn't have any misses today. 

The AMRAP was harder than I thought it would be, it was actually the pull ups that got difficult. I was able to do all five unbroken for the first few rounds but then I had to switch to 3/2. All thrusters were unbroken. I was mad that I didn't push myself harder at the end to get ten rounds, I thought I might be able to get all the thrusters right at the end but alas, I couldn't. 

Addison joined me on the GHD sit ups/sand bag carry so that was cool. She really pushed me on the sit ups, I took a break at 30 and then again at 40, so she told me we were going to do the last 20 reps without stopping. WHY DO YOU HATE ME ADDISON. Just kidding. I don't think I will ever enjoy GHD sit ups. It was fun working out with Addi though. 

7/21/2016

4 sets very easy:
:60 row
:60 front leaning rest on ground
:60 assault bike
:30/side plank
:60 ski erg or light band pulldowns
:60 single unders
+
10:00 mobility work of choice

DNS
+
DNS 


I got home from coaching Wednesday night and found out my dog had to be taken in for tests and bloodwork because he's barely been eating and has been really lethargic. My dad said they found a mass in his stomach and he needs to get an MRI so they can make sure it isn't cancerous and to figure out what the next step is, treatment-wise. So anyways, I didn't sleep well and woke up sad and tired. All I wanted to do was eat donuts and watch the CrossFit Games, so that's what I did.  

7/20/2016

AM
45:00 assault bike @Z2 by feel- take heart rate every 5:00

PM
A1. Bear crawl, 5x15' forward + 15' reverse, very slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 alternating breathing out hard each rep; :30 rest
B. Hang power snatch, build quickly to a moderate single
+
For 12:00
evens: 1 squat clean + 1 hang squat clean + 1 front squat, moderate, crisp reps throughout
odds: 3 lean away pull ups, 31x0
+
For 12:00
evens: 8m sandbag walking lunges
odds: :30 row @very easy pace
+
4 sets:
:20 row @95%
2:40 rest

AM
complete, 315 calories

PM
A1. complete
A2. complete
B. 150 (PR+5)
+
complete
125-135-145-155-165-175
+
complete
+
100m 
100m
99m
98m


Okay, I felt GREAT today on the 45:00 assault bike. I held my usual pace of 49 RPM and 7 calories/minute and I felt totally fine. I could have kept going. There was never a point at which I thought about quitting. I don't understand how this seemed so impossible two weeks ago and today it was completely fine. What. The. Heck. Also, I couldn't figure out how to take my heart rate. I even googled it. Someone is going to have to show me in person how to do this. 

Hang power snatches went really well, I was happy about the PR. It wasn't difficult either, I have more in the tank. 

I should have ended a bit heavier on the squat cleans during the EMOM, I thought my legs would be more fatigued since there was an extra front squat in there but this really wasn't difficult. I should have pushed the weight more. 

7/19/2016

AM
10 sets:
500m row @2:05.0-2:05.9 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 mat
5 dragon flags
+
A. 1 push jerk + 2 split jerks, 5x1; 2:00 rest
+
3 sets:
10 touch and go deadlifts, 175
45' handstand walk
+
3 sets @high effort:
.6 mile assault bike
18 burpees
3:00 walk rest
+
Crossover Symmetry Recovery

AM
2:05.0
2:05.0
2:05.1
2:05.1
2:05.1
2:05.1
2:05.1
2:05.1
2:05.3
2:05.1

PM
complete
+
A. 125-135-145-160-175
+
:34
:34
:35
+
2:56
2:54
2:52
+
complete


Handstand holds were really good today, I think my longest was about :20. 

Push jerks and split jerks went really well, I should have started heavier. For some reason I had push press in my mind and I didn't think I would be able to get very high but then I realized I would be doing push jerk so I tweaked my jumps for the later sets. I'm trying to get comfortable making slightly bigger jumps (I did the same thing for front squats on Monday) because I want to waste less energy doing a bunch of reps. Everything was really crisp and easy. 

I enjoyed the DL/HSW piece, that was fun! All handstand walks unbroken and really fast. 

Legs felt like jelly on the assault bike, holy shit. I was holding 58-60 RPM for each set. I tried to keep the burpees as steady as possible. This was unpleasant. 

7/18/2016

A. Front squat, build quickly to a heavy single for the day
B. Toes to bar, 15x4 unbroken, begin a set every :40
+
7 rounds for time:
1 squat clean, 175
15 wall balls, 14 to 9'
+
Crossover Symmetry Recovery

A. 246 (PR+1)
B. complete
+
7:18
+
complete


Today was awesome! Really happy with the front squat PR, even if it is one pound. I think I could definitely get 250 next time. 

Toes to bar were easy. 

I thought I did pretty well on the squat clean workout, I really didn't rest very much. I didn't have any misses on the cleans and all the wall balls were unbroken. 175 isn't super heavy for me but it's just enough to be tough under fatigue so I had to take a bit more rest before each clean since I was starting to get tired. Maybe I should have pushed the rest more on the cleans? I thought I did pretty well on this. I really enjoy these workouts!