7/8/2015

AM
7-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
:60 single unders

PM
A. Overhead squat, 3x4-6, 20x1; 2:00 rest
B. 1-arm DB row, 3x6-8/side, 20x1; :60 between arms
C. 1-arm farmers walk, 2x20-30m/side; :90 between arms
+
4 sets:
:20 prowler sprint w/straight arms, outside loaded for very fast foot turnover
3:10 walk rest
+
3 rounds not for time:
4-8 weighted glute-ham raises, 31x1
5-10m handstand walk
:30 L-sit on parallettes accumulation 

AM
7 sets complete

PM
A. 105-115-125(4)
B. 40-45-50
C. 20m/20m-20m/20m with 120#
+
complete with 90# on prowler
+
complete
10# GHR


AM session was really enjoyable today, I highly recommend the John Williams pandora station for AM aerobic sessions. 

Overhead squats felt good today, I definitely could have done 6 reps at 125 but I started with my grip WAY too narrow. It was like Lauren Fisher at the 2014 CrossFit Games narrow. The weight never felt heavy, I just tipped forward in the bottom of the fifth rep because my grip was so off. 

This is what my grip felt like today, except my weight was a respectable 125

DB rows were fine as per usual.

Farmers carry was the literal worst as per usual. 

Prowler sprints got pretty tough the last two sets, I'm definitely going to have to drop down in weight after this week, I was losing speed the last 5 seconds. 

I felt much better energy-wise today, I went back to eating normally and it's nice to not feel drained and tired. I'm going to take a week to eat as normal and still weight/measure everything then send it over to Stephen. Having a six pack is for the birds. 

7/7/2015

AM
12 sets:
:30 airdyne @600 cal/hr
:30 airdyne @50%
+
3 rounds:
:10-:15 1-arm passive hang from bar
20m/side 1-arm DB overhead carry, tough
+
12 sets:
:30 airdyne @600 cal/hr
:30 airdyne @50%

PM
A. Power clean and split jerk, build quickly to a max for the day
B. Power clean, 3x1 @90% of A, rest as needed
C. Behind the neck shoulder press, 3x3-4, 31x1; 2:00 rest
+
5:00 @90% of [6 power cleans @125 + 12 ring push ups]
3:00 rest
5:00 @90% of [6 deadlifts @175 + 12 bar-facing burpees]
3:00 rest
5:00 @90% of [90% of airdyne calories]

AM
complete
DB 45-50-55

PM
A. 195 (cleaned 200, failed the jerk)
B. complete @180
C. 80-85-90(3)
+
complete
+
complete
+
complete, 69 cals


Today was so much better than yesterday. I think I timed my carbs a lot better before my workout and I actually had energy today, it was a complete difference from yesterday. 

AM session went really well, passive hangs are getting so much easier. I was also able to go up to the 55 pound DB for the overhead carry. Also, this week I was just snatching the dumbbell up instead of cleaning it and then trying to press it overhead with both hands like I was last week, I don't know why I was doing that. Oh, just a side note- the airdynes at MSC don't have a calorie read out, just a weird speedometer thing. So I was just going the same pace as I did last week. 

I decided to try the clean and jerk with a mens bar today just to see how it would feel. I didn't care for it. The cleans were fine but the jerks felt more difficult with the mens bar. I actually failed a jerk at 195 but I knew I could hit it a second time and I did. I went up to 200 and cleaned it easily, I actually hit myself in the throat. The jerk was way out in front. Fail. I think I'll stick to a womens bar for clean and jerks but still test out the mens bar for snatching. 

Cleans at 180 were super easy, very minimal rest between reps. 

Behind the neck press was good as usual, I'm shocked at how well these are going. 

I really enjoyed all the 5:00 pieces. I switched over to a womens bar for the 125 power cleans and they were extremely light. I also really like ring push ups. 

Deadlifts were easy. I like bar-facing burpees so much better than regular burpees, it's a lot easier to keep a steady rhythm and just stay moving. 

I think 69 calories is a decent number? I was pretty tired at this point. Also, Demetrius has a weird left pedal now and it made it more difficult to stay steady. But I thought I did well on this overall. When I did 10:00 @90% I hit 140 cals so I would say this is about right. This definitely felt like 90%. 

Glad to have a solid training day. 

7/6/2015

AM
5000m row @Z1

PM
A. Squat snatch, build to a heavy single in 10:00
B. Back squat, 3-2-1-1-1 all tough, 2:30 rest
+
For 15:00
1st: :10/side bottom of pistol hold-in nanos, foot flat on ground
2nd: 3-5 unbroken muscle ups
3rd: 30-50 double unders
+
3 rounds not for time:
10/side powell raises, 30x0
7-10 reverse hypers

AM
complete

PM
A. 155 (160 F)
B. 205-225-240-250-260
+
complete
MUs- 5/5/4/3/4
DU- 38/50/50/50/38
+
complete
8# for PR
45#/side for RH


Merrrrrr. Today was kind of the worst. It started off well, I was excited to snatch because I haven't snatched since regionals. I worked up to 145 really quickly, then jumped to 160. That was probably a tad aggressive because 160 was WAY out in front, so I dropped down to 155 and hit that easily. It felt great, Austin said it was "so fast it was stupid" so that's good. I went to 165 but it was basically just a pull. This was a little disappointing. Also, I think I'm going to have to snatch with a men's bar from now on. I can't believe I'm saying that. I felt like I had no control over the women's bar and I couldn't get an aggressive turnover. 

Back squats felt REALLY heavy today. I also realized as I was typing this I was taking 2:00 rest between sets instead of 2:30. Oops. 260 was a struggle, I'm shocked I was able to squat 20 more pounds than that just a few weeks ago. 

The EMOM was terrible, and this depresses me because I was really looking forward to it. I should preface this by saying I just felt awful today. No energy, tired, and frustrated. I think making changes to my diet is definitely having an impact on me and I'm not sure if I'm going to stick with it because the past three days I've felt like garbage. The :10 hold in the nanos was almost impossible to do flat, I would always go up on my toes by the end. Sorry Stephen. I just don't know how to do this. I don't know if it's a mobility issue? I've just always done pistols on my toes and I know I need to learn how to do them flat but I don't know how to go about it. This was really frustrating. Muscle ups felt terrible, my arms were extremely sore. I was catching them really low and didn't feel aggressive at all. I tripped up twice on double unders, which I never do. I was frustrated the entire time and wanted it to be over. 

Overall this was probably one of the worst days I've had in awhile. I know performance takes a hit at first when you make changes to a diet but I'm already over it. I'm just frustrated because I really have no idea what to do. I want to lean out a bit but not if I'm going to feel this bad during training. I'm going to read a book that Brandie recommended for me and see if I can pick up some information from that. 

This was me after training today

7/4/2015

A. Front squat, 12x2 @50-55% 1RM, 10x1; begin a set every :60
B. Weighted pronated CTB pull ups, 2-1-1, 31x0; 2:00 rest
C. CTB pull ups, 4x12 unbroken; 2:00 rest
+
AMRAP in 10:00
2 rope climbs
20 unbroken wall balls, 14 to 10
200m run
+
Not for time:
1200m sled drag outdoors, adjust weight so you can be steady throughout

A. complete @125
B. 15-20-30
C. complete except last set was 7/5
+
2 rounds + 125m
+
complete w/65# on sled


Front squats were enjoyable as per usual. 

Weighted CTB pull ups felt great today! I definitely could have gone heavier than 30 pounds, this was very easy. 

The four sets of unbroken CTB pull ups were good until the fourth set, I slipped off the bar on the 7th rep and just lost my grip. Other than that they felt good, all butterfly. 

The AMRAP sucked. I'm realizing that my Saturday AMRAPS are made up of all the movements I'm bad at. I definitely could have gotten three rounds, and I know the exact moment when I screwed myself over. It was on the third set of rope climbs and I rested way too long between climbs. Dammit. I was breathing hard the entire time. I feel like I used to be pretty aerobic at one point. For the past two weeks I have felt like garbage during the AMRAP. 

Sled drag was MUCH better than last week. I went ten pounds lighter and was able to stay moving the entire time, only stopping to switch directions. I also had a lot more energy. Heather came out and walked with me for the last 600m and she will tell you I wasn't complaining one bit. I'm not sure what was going on last week. 

7/3/2015

AM
45:00 airdyne @Z1, off every 5:00 to walk around for 5 burpees

PM
A. Power snatch clusters, 4x1.1.1.1, :12 between singles, 2:00 rest
B1. Halting snatch-grip deadlift (pause just below knees on way up and down) 2-2-2-2 @100-105% snatch max; :60 rest
B2. DB bench press, 4-4-4-4, 41x1; 2:00 rest
+
4 sets for even times:
3 strict handstand push ups, 2-3" deficit
400m row
50 double unders
3:00 walk rest

AM
complete

PM
A. 105-115-125-130
B1. complete @175
B2. 35-40-45-50(3)
+
2:39
2:35
2:39
2:47
HSPU & DU unbroken for all sets


Power snatches felt excellent today, I was happy to hit 130 pretty easily for four reps with little rest between singles. 

Snatch grip deadlifts were good.

DB bench press was really hard today, a lot tougher than last week. I didn't time my meals correctly today and I was already hungry by this point and losing energy. I was bummed I only got 50 for three reps since last week these were feeling really easy. 

Four sets for even times felt pretty awful. Again, the result of poorly timed meals and not enough energy. Strict deficit HSPU were actually pretty easy and all unbroken so that was cool. The rows felt like shit today and I was rowing at the same pace as the 500s last week. Double unders were all unbroken. My time on the last set was so much slower because I rested too long between the rower and double unders. Merrrr. 

7/2/2015

(Making up AM session from Tuesday)

10 sets:
:30 airdyne @600 cals/hr
:30 airdyne @50%
+
3 rounds:
:10-:15/side 1-arm passive hang from bar
20m/side 1-arm DB overhead carry, tough
+
10 sets:
:30 airdyne @600 cals/hr
:30 airdyne @50%

complete
+
complete, DB 45-50-50
+
complete


I liked having a specific pace for the airdyne, that made things easier. 

1-arm passive hang was MUCH easier this week. Still only :10 for each arm but not a lot of spinning and my arm didn't feel like it was going to tear off. 

DB overhead carry was really solid on the right arm, the left arm was the limiter. The first set at 50 was a little shaky so I stayed at that weight for the next set. 

7/1/2015

AM
7-8 sets easy:
:60 row
:60 FLR
:60 airdyne
:30/side plank
:60 single unders

PM
A. Overhead squat, 4x1-2, 42x1; 2:00 rest
B. 1-arm DB row, 3x8-10/side, 20x1; :60 between sides
C. 1-arm Farmers walk, 3x30-40m/side; :90 between arms
+
5 sets:
:15 prowler sprint w/straight arms, outside loaded for very fast foot turnover
2:45 walk rest
+
3 rounds not for time:
5-10 glute-ham raises, 31x1
5-10m handstand walk
:30 L-sit on parallettes accumulation

AM
7 rounds complete

PM
A. 125-135-145-150
B. 35-40-45
C. Complete w/110#
40m/40m-40m/35m
+
complete w/90# on prowler
+
complete


Overhead squats were pretty good today, I just wish these weren't so hard on my wrists. I was happy I worked up to 150 for two reps, tempo felt solid today.

DB rows were good as usual.

I think the 1-arm Farmers carry is one of the hardest and worst things I have to do all week. Seriously. This is just very difficult. I was hoping to only go up by five pounds this week but the weights didn't fit! Dammit. I ended up putting five pounds on each end and going up ten pounds. I wish there was a way to do this without my knuckles rubbing into my leg while I'm carrying it but I think it's unavoidable. 

Prowler sprints were rough today, it's amazing how much of a difference five seconds makes. I stuck with the same weight as last week, I'll probably be able to use 90# on the prowler for one more week and then I might have to drop down in weight so my foot turnover doesn't slow down. 

Overall a solid day of work.