AM
3000m row @Z1, off every 500m to walk around for a minute
PM
16.1 redo
AM
complete
PM
198 (2 reps less than Friday)
Eeeeeeeesh. Today was rough.
I went into this redo truly believing I could do better than my first attempt on Friday. I was running on more than three hours of sleep, I wasn't sick anymore and I was feeling pretty good. I definitely wasn't looking forward to doing it again but I thought I could improve a lot. WRONG.
I started out a bit slower than Friday, my first round was 1:47 or something around there. My goal was to stay steady but keep my transitions short and rest less during the pull ups. I was trying to stay moving on the burpees and take wider steps on the lunges. I thought I started out pretty well but I still lost it on the pull ups. They felt like total garbage today, I think I switched to kipping pull ups by the third round. I was still resting way too much during the pull ups and I was also breaking them up a lot more than I did on Friday. I don't know how many times Stephen told me to stay upright, I kept bending over even though that's the exact opposite of what I needed to be doing. I was breathing so hard, I just couldn't force myself to do pull ups. That was the absolute worst part. Not the burpees, not the lunges. The pull ups were the worst. I think mentally I was "in it" much more than I was on Friday, so I guess that's a plus? During my first attempt I remember thinking "I don't even care, I just want this to be over." Today, I was surprised to look at the clock and see 13 minutes had already passed. I wanted to do better.
I really tried to push the last two minutes. The sad part is, I thought I was a round ahead of where I actually was. I thought I was into my ninth round instead of my eighth. I thought I was moving a lot better throughout the whole workout and as I was doing the burpees at the end I thought it was just racking up extra points. Once I was done, I asked Stephen if I had done better and he said "actually, I think you did less" and I almost burst into tears. That was the worst. Stephen said I was moving better but I didn't start out as fast so I didn't have any room to slow down. I just didn't stay ahead of the pace and I still rested too much on the pull ups. This was so disappointing.
I knew when this workout was announced it wasn't going to be a good week for me. I honestly think I tried my best today, I don't think I could have done much more. I definitely could have cut down the rest on the pull ups but I don't think I could have added that many more reps to my score. I wanted to go faster but I just couldn't. This just wasn't a good workout for me. I was mostly just disappointed because I want to contribute for my team as much as I can, I want us to get to regionals. It's over and done, so here's hoping this week is muscle ups and a heavy barbell.
Long, unplugged hike or easy 30:00-60:00 bike
30:00 bike complete
+
10:00 mobility
A. Power clean clusters, 3x1.1.1.1.1; :10 between singles, 2:30 rest
+
Partner work TBD
+
10:00 mobility work of choice
A. 145-165-175
+
For time w/a partner:
120 row calories
30 wall walks
120 KB swings
240 double unders
800m run
18:03 w/Byrd
+
complete
I forgot about the terrible "day after" feeling during the Open, I came in this morning tired and sore. Power cleans were okay but I was very indifferent about lifting today.
Byrd and I partnered up for the class workout. I was planning on doing this at a nice, chill, 85% effort but Byrd had other plans. He wanted to beat Duprie and Brandie's time of 19:23 so we pushed pretty hard on the workout. We split up the row calories 20 each. At one point I was rowing 1200 cal/hr and Mark's exact words were "why are you rowing so slow?" Classic. Wall walks were singles traded back and forth, those were actually the worst part. My arms and shoulders were extremely fatigued. KB swings were split up 10 each, these were basically a break before the double unders. I started out with a set of 64 double unders and then we both traded large sets. Mark ran first and then I finished. That 400m run was painful, I was hauling ass because I could hear Mark yelling at me to go faster so we could beat Brandie and Duprie. We ended up beating them by over a minute, but god, at what cost? My legs were BLOWN UP afterwards, to the point where I was almost concerned. My calves were cramping and I had to sit on a bike for about ten minutes to cool down. I probably went a bit too hard on this. I can't help it during partner workouts, that shit is the best!
AM
30:00 airdyne
+
16.1 movement prep
PM
16.1
AMRAP in 20:00
25ft overhead walking lunges (65)
8 bar-facing burpees
25ft overhead walking lunges
8 CTB pull ups
AM
complete
PM
200 reps (7 rounds + lunges + burpees + lunges)
The Open has officially started.
16.1 is basically my nightmare of a workout. Burpees, lunges, AND it's 20 minutes long. I went into with no clue how I was going to perform. The first half went pretty well, I was moving steadily. I broke up the CTB pull ups 4/4 every round. Once I got about four rounds in I really started to slow down. I started resting a lot before I picked up the bar to do lunges, my burpees were agonizingly slow, and the biggest problem was all the rest during the pull ups. I would do a set of four and then stand there staring up at the bar for ten seconds. This was terrible. I couldn't wait for it to be over. When I do this again Monday I'm just going to try and stay moving. I need to cut the rest WAY down during the pull ups and I need to pick up the bar right away. Honestly I don't know if I can do the burpees or lunges any faster. I want to get into the eighth round on Monday.
AM
Not for time:
10 dead hang to inverted
+
5 sets very easy:
:60 assault bike
:30/side plank
:60 row
:60 single unders w/heavy rope
:60 front leaning rest
PM
A. Snatch pull, build quickly to a heavy but crisp single
+
For time @97%
21 handstand push ups
15 assault bike calories
9 power cleans, 125
+
10:00 rest
+
3:00 @97%
15 KB swings, 53
15 burpees
+
3 sets:
4-6/side moderate DB external rotation, 30x0
rest as needed
+
10:00 assault bike @Z1
AM
complete
+
complete
PM
A. 195
+
1:59
+
complete
+
complete w/8#
+
complete
Snatch pulls felt great today, 195 got pretty high.
The assault bike workout was terrible. My goal was to finish under 2:00 and I barely made it. Handstand push ups were unbroken and pretty fast. I think I went as fast as I could on the assault bike? I thought I was pushing pretty hard on this, I was really tired when I got to the cleans. I definitely lost time on the cleans, I rested too long before the first rep. I also tried to string some together right out of the gate and that was a mistake, I did two in a row but they were slow. I realized I needed to switch to singles but I had already wasted too much time. Ugh. This was nasty. It took me awhile to recover from this.
I definitely wasn't fully recovered by the time I had to start the KB/burpees. This part was so slow. My muscles were extremely fatigued and I couldn't breathe (partially from still recovering from a cold). Longest three minutes of my life.
Last normal training day before the Open. Goodbye, heavy weight. See you in five weeks.
AM
5 sets of:
3:00 bike @ high aerobic effort
:60 rest
3:00 Balza/Drew rehab pieces of choice
:60 rest
PM
A. Back squat, build quickly to a moderate double
+
For 24:00
1st- 1 bar muscle up + 2 CTB pull ups + 3 toes to bar
2nd- 12 wall balls, 14 to 9
3rd- :30 assault bike @90% aerobic
AM
complete
PM
A. 245
+
complete
Good day. It's amazing how easy back squats are now, I used to be terrified of these. 245 was relatively easy for a double.
The EMOM went well, I liked the gymnastics complex a lot. Wall balls were SUPER easy, I love throwing to a 9 foot target. About halfway through the EMOM I started having a weird feeling in my right knee after each set of wall balls. The first few steps afterwards were feeling sort of unstable and shaky. It was really weird. I don't know if I didn't mobilize correctly or what was going on. I need to make an appointment with Balza next week.
AM
5000m row @Z1, off every 1000m to walk around for a minute
PM
A. Bear crawl, 5x10' forward + 10' backward, very slow & deliberate w/10 pound bumper plate on hips, :60 rest
B. Power clean & push jerk touch and go on ground and shoulders, 5-5-5; :60 rest
+
3 sets:
15 touch and go muscle/power snatches, 55
30 double unders
:60 rest
+
3 sets:
15 handstand push ups
15 row calories
2:00 rest
+
2 rounds not for time:
9-12 light/moderate reverse hypers
:30/side plank
5 hollow to superman rolls (1=hollow to superman back to hollow)
AM
was going to sub 30:00 airdyne @Z1, got 10:00 finished and then had to deal with a "shitty" situation, literally
PM
A. complete
B. 105-125-135
+
:46
:46
:47
+
DNS
+
DNS, subbed 10:00 bike
Today was awful. BEING SICK IS THE WORST.
I woke up feeling worse than the day before. I barely slept (this makes night #3) and knew the day was going to be rough. I didn't have the energy to row this morning so I decided to just sub 30:00 airdyne instead. I was about 10 minutes in when the other trainer at CF Leb told me there was water all over the floor in both bathrooms. It wasn't just water....it was water and.....other things. Yes, that's right. There was sewage leaking up from the drains and on to the floors. So the rest of my Z1 session was spent on the phone with Mark, trying to get a plumber to the gym, trying not to vomit from the smell, etc. So yeah, that wasn't a great start to the morning.
When I got to the gym for my PM session I was feeling ten times worse than I did when I woke up. I couldn't stop coughing, my throat hurt, my nose was running, etc. I knew it was going to be a rough day when I was winded after one weighted bear crawl. I completed my lifting portion and the weight wasn't heavy but I couldn't breathe. I was happy to get 135 for five relatively easy reps though. Muscle snatches were pretty fast and all double unders were unbroken. However, I was getting lightheaded after every set. I had to sit down between sets because I was trying to catch my breath. I decided to call it after this, the thought of doing handstand push ups made me want to barf. I couldn't take a breath without coughing. I sat on the bike for about 10 minutes and then went and got some tea before I had to coach classes. Meh. Not a good day at all. Hoping I feel better tomorrow so I can actually complete my entire day of training.
