9/24/2015

(Making up AM session from Monday)

3-4 sets:
1000m row @2:10.0-2:10.9/500m pace
3:00 walk rest

2:08.4 (4:16.8)
2:07.7 (4:15.4)
2:07.6 4:15.2)


Oops. 

Not really sure what happened on these rows. I went out a little too hot on the first one and I was feeling really good so I sort of just held that pace. I ended up at a 2:08 and I was like errrr I guess I'll just try to keep the next two sets around this pace? I kind of just wanted to see if I could do it. Sorry Stevo, will keep it at the correct pace next time. 

9/23/2015

AM
6-8 sets easy:
:60 row
:60 FLR on ground
:60 airdyne
:30/side plank
2x[:10 double unders + :20 single unders]

PM
A. Snatch pull, build to a heavy single
B. Deadlifts, 7x5 moderate, begin a set every :60
C. Pendlay row, 3-3-3-3, 20x0; 2:00 rest
+
For time @90%
800m row
800m run
30 burpees

AM
6 sets complete

PM
A. 175
B. 205-215-225-225-225-225-225
C. 135-145-150-155
+
10:30


Merrrrr. I'm already bored of not doing anything overhead. 

Snatch pulls felt really good today, 175 was heavy but the pulls are getting easier. 

Deadlifts were harder than I thought they would be, I thought I would be able to go a little heavier than 225 but my legs were not having it. I was really sore from all the squatting/lunging over the past two days and I couldn't keep anything tight on the deadlifts. It was difficult for me to keep my back straight and engage my legs, I just wanted to go loose the entire time. The weight wasn't heavy but I could tell my form was just not up to par so I didn't go any heavier than 225. 

I was disappointed with the row/run/burpee piece. I mean, I was definitely going at 90% but it just felt terrible. I was rowing a bit slower than normal, my pulls weren't as long because Balza told me to only bring the rower to my belly button. The run was too slow. The burpees were actually a decent pace but I rested too long between coming in from the run and starting the burpees. Everything was just stiff and tired. I don't know if I'm tired from being sick for a week or I'm just more stiff than usual since I'm not really doing any upper-body stuff, but I felt like garbage afterwards. 

I think I'm also going to cut back on carbs a bit while I'm not doing any upper body work. I feel like I'm using less energy than normal during training sessions right now and I'm already starting to feel sluggish. 

9/22/2015

AM
30:00 airdyne @Z1
+
15:00 mobility 

PM
A. Power clean, build to a touch and go 5RM
+
For 15:00
1st: 6 alternating pistol squats
2nd: 10 fast push ups
3rd: 2 double overhand axle deadlifts, tough but you pick the weight
+
800m walk cool down

AM
complete

PM
A. 170
+
complete
160# for axle DL
+
complete


The 5RM power clean was 5 pounds heavier than the last time I attempted this, so I guess that's decent? Still not where it should be. Anything over 3 reps freaks me out. The actual cleans were easy but the return to my thighs and the ground felt really difficult every time. 

Pistol squats were fine today, although they got really tough in the last set. I could definitely feel those lunges from yesterday. Push ups were really easy. Deadlifts were only tough the last set, grip was starting to go. 

9/21/2015

AM
3-4 sets:
1000m row @2:10.0-2:10.9/500m pace
3:30 walk rest

PM
A. Snatch pull clusters, 4x1.1.1 @145; 2:00 rest
B. Back squat, 5-5-5-5, 20x1; 3:00 rest
+
For time:
60' axle front rack walking lunges, 130
120 double unders
60' axle front rack walking lunges, 130
+
3 rounds not for time:
20 band pull aparts, light/moderate band
20 light reverse hypers

AM
DNF, will make up Thursday

PM
A. complete
B. 195-205-215-220
+
5:14
+
complete
red band
25#/side for RH


Alright, so here's the reason I wasn't able to complete my AM session today. I usually do my Monday AM sessions in the half hour between the 5:30 class and 7:00 class. However, both bathrooms at the gym were out of order due to a problem with the sewer line, and I really had to use the restroom before I coached at 7:00. So I had to drive to a gas station seven minutes away to use the restroom since CF Lebanon is legit in the middle of nothing. By the time I got back to the gym, it was like 6:55 and I had to coach in five minutes. So I will make this up on Thursday. 

Had an appointment with Balza today for the first time ever. He basically said I'm using only my traps for everything, nothing is else is firing and my shoulder blades are basically detached from my body. Since I've been using just my traps, this is why my range of motion has been so limited and tight on muscle ups. He told me I couldn't do anything overhead and gave me some stretches to do. I have an appointment with him next week to follow up.

Snatch pulls were super easy. 

Back squats were tough today and this makes no sense because I was allowed to wear shoes! And knees sleeves! I'm not sure if I've ever squatted 220 for 5 but I feel like I have. And it should be easier than it was today. I legitimately thought I was going to puke on the last rep at 220. I got really warm and lightheaded and thought I was going to vom all over the platform. Not sure what that was about.

The lunge workout was harder than I expected and too slow. The first 60 feet of axle lunges were unbroken but I took too long to start the double unders because I was pulling down my knee sleeves. Double unders were so hard after the lunges, I broke them up 60/30/20/20. Lame. My legs were exhausted and I couldn't breathe. I was able to lunge back 50 feet before I dropped the axle. This was terrible. I would much rather do 15 muscle ups. 

9/20/2015

Long, unplugged hike

60 min complete @ Ault Park with The Fellowship. 

9/19/2015

A. Squat clean, build quickly to a heavy single
+
For time:
7 front squats, 160
5 front squats, 170
3 front squats, 180
1 front squat, 185
+
AMRAP in 2:00
CTB pull ups
+
For time @95%
1500m run

A. 225 (PR+5)
+
1:23
+
37
+
7:48 (ran 1600)


I'm so happy about the squat clean PR! I was definitely not expecting this today, especially since I am still recovering from a cold. I worked up to 215 pretty easily so I just decided to skip 220 and go for the PR at 225. It definitely was not one of my best cleans, my back was slightly rounded on the way up and I caught it with my feet pretty wide. The weight didn't really feel heavy and I think if I caught it a bit better I could hit 230 relatively soon. Exciting. 

The Granite Games front squat ladder was a LOT harder than I thought it would be. The 7 front squats at 160 weren't bad but once I got to 170 things started getting spicy. The clean at 180 wasn't great and I had to take a few seconds before I cleaned 185. It was very slow on the way up. This was surprising. I'm glad I didn't fail any cleans but I wish my time had been a little faster. Stephen told me my time would have been 7th overall in the Granite Games. That's not bad, although I would like to be top 5 for an event like this. 

The CTB pull ups were not good, I don't know what happened. I opened with an easy set of 15 and then I couldn't do more than like 7 or 8. I was breathing really hard and I was resting a long time between sets. This definitely should have been a lot higher. 

I surprised myself on the run. I decided to just do 1600 meters because everyone else did. The first 800 meters felt really good but once I started the second half I started slowing down. I was able to push it on the last 400 meters and finish under 8:00. I was pretty surprised, I thought I would be around 8:30. Mark told me he thought I would end up around 9:00. THANKS MARK. Pretty happy with this but I would like to get this number down to 7:30. 


After training, I had the opportunity to help Stephen and Austin coach the City Skinny Fit Day ladies through a CrossFit workout. It was really cool, they did a workout made up of wall walks, goblet squats, and sled drags. A lot of them were able to get the hang of the wall walks really quickly, so that was neat to see. Definitely looking forward to coaching more at CSC next month!

9/18/2015

AM
3-5 rounds easy of:
3:00 airdyne
3:00 row
3:00 mobility work of choice

PM
A. Snatch pull, 1-1-1-1-1 @175; :90 rest
B1. Halting snatch-grip deadlift (pause just off ground on way up & down keeping chest up), 2-2-2 heavy; :90 rest
B2. Close-grip bench press, 4-3-2, 40x1; :90 rest
+
6 sets for even times:
9 handstand push ups
10 Russian kettlebell swings, 70
:60 walk rest
+
Not for time:
400m sled drag, moderate

AM
3 rounds complete

PM
A. complete @155
B1. 175-185-195
B2. 95-105-115
+
DNF
+
DNF


This cold is being a real asshole. I don't have a sore throat anymore but now everything is in my nose and face and it's impossible to breathe. I felt like garbage all morning. I was able to sleep for about an hour and a half before my appointment with Pete but I still felt really stuffed up and foggy, so Stephen said it was okay if I cut some things out and modified the weight on the strength pieces.

Met with Pete before training today so he could look at my shoulder, he said everything was very tight around my left scapula. He did some stuff to it and it already feels better, I think I'll go see him a few more times over the next few weeks. I have an appointment with Balza on Monday but I'm still trying to scrounge up the money for that. 

I went a bit lighter than prescribed on the snatch pulls, Pete and Stephen both told me to go lighter on weights today. These felt fine. 

Snatch deadlifts were better than last week but my hands were slipping off the bar, I couldn't hang on to it. 

I kept the bench press light. Pete told me not to go heavy on this because it could undo everything he worked on in our session so I didn't go any higher than 115. 

I called it after bench press, I didn't complete the HSPU piece or the sled drag. I could feel myself getting light headed during the snatch deadlifts and bench press. I hate being sick and I don't like skipping training. I'm hoping I feel better tomorrow morning.