5/5/2016

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

4 rounds complete 

5/4/2016

AM
3 rounds nice & smooth throughout:
10 alternating turkish get ups, 35
3 dead hang to inverted 

PM
A1. Bear crawl, 3x15' forward + 15' reverse, 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, 12x2 @1RM clean, 11x1, begin a set every :60
C. Seated on floor DB shoulder press, 3x4-5, 21x1; 2:00 rest
D1. 1-arm DB row, 3x4-5/side, 20x1, :30 between sides, :30 rest
D2. Axle overhead walking lunge, 3x20m unbroken; :30 rest
D3. Front leaning rest on rings, 3x:45; :30 rest
+
25:00 assault bike @Z2, goal is 175 total calories, just 7 a minute, try to stay on that pace throughout 

AM
complete

PM
A1. complete
A2. complete
B. complete @225
C. 30-35-40(3)
D1. 50-55-60
D2. complete w/80#
D3. complete
+
176 calories 


Solid day!

DB shoulder press went much better than last week, I was able to move up to 40 pounds. However, I was only able to get three reps. 

Axle overhead lunges were also a lot better this week, I tried picking up the pace a little bit on these. 

I was really happy with the assault bike, I was only one calorie off the goal! I was keeping it at 49 RPMs the entire time and that pace felt very sustainable. This actually wasn't bad at all, I felt fine when this was over. Breathing was good and my body wasn't nearly as fatigued as last week. Success! 

5/3/2016

AM
8 sets:
500m row @2:12.0-2:12.9 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 hands within 1 rubber mat
:10-:15/side 1-arm passive hang from bar
:30/side 1-leg balancing
+
6 rounds @80% 
10m handstand walk
200m run
40m indoor sled push, 45 on each upright
60 single unders w/heavy rope

AM
2:10.2
2:10.9
2:10.9
2:11.4
2:10.7
2:11.1
2:11.1
2:10.7

PM
complete
+
complete


Errrr I went just a bit too fast on the rows. They felt good though. 

Handstand holds weren't as good as last week, my longest hold was :19 and I kept walking outside the mat. 

The workout was okay, I was breathing pretty hard right from the start which was annoying. I tried keeping everything at 80% but the prowler always makes me really winded regardless of how fast/slow/light/heavy it is. The single unders were awkward at first and I kept tripping but I finally found a good rhythm in the fourth round. 

5/2/2016

A. Front squat, 5x2-3, 40x1; 2:30 rest
B. Close-grip bench press, 3-3-3, 22x1; 2:00 rest
+
3 rounds for time:
15 assault bike calories
50m farmers walk, 70/hand
+
10 rounds for time:
7 toes to bar
15m stone carry, small stone
+
Crossover Symmetry recovery

A. 165-175-185-195-205
B. 105-115-120
+
6:49
+
9:22
+
complete


Really solid day. Today was the best I've felt during training in the last week. 

Front squats were good, the tempo was pretty rough at 205. 

Bench press was fine, although the two second pause at the bottom is starting to make things tough. 

I was pretty pleased with the assault bike workout, breathing was really good throughout. I tried to keep my transitions short between movements. All three farmers walks were unbroken. 

I really enjoyed the toes to bar workout! All sets of toes to bar were unbroken and felt great, huzzah! The stone is fun, I wouldn't mind if this kept popping up in my programming. I wanted to do this under ten minutes so I tried to go right from the stone to the bar and vice versa. I would consider this workout a success. 

5/1/2016

Long, unplugged hike

DNS


I wasn't able to hike today, unfortunately didn't have the time. I had a CFC coach meeting in the morning then had to write programming all day before I hung out with my bros Emily and Heather. We walked all around OTR, it was a great day! We went to Homage, ate at The Eagle (BEST FOOD EVER), went to a bunch of different shops, went to Graeters, and walked through Washington Park. It was a great afternoon with my pals. 

FINALLY, a soap for me

The three best friends that anyone could have

4/30/2016

Gymnastics seminar
+
A. 1 power clean + 2 hang power cleans, build to a tough set
+
Bis, tris, and abs of choice

complete
+
A. 185
+
DNS


The gymnastics seminar with Keith was SO AWESOME. I learned so much. He showed us a lot of great drills for handstands and muscle ups that I can definitely use as a coach. He also gave me a few tips to make my muscle ups more efficient. This was a really educational seminar and I will definitely sign up again if he comes back. Plus, he's HILARIOUS. 

The power cleans were a bit disappointing, in my mind I thought I would be able to work up to 200 on this. Was it a bit bold? Perhaps. I was pretty fatigued from the gymnastics seminar, my pull didn't feel very strong on the cleans. I worked up to 175 really easily but 185 was a struggle. I power cleaned it but failed the first hang power clean. I tried it again and got it but it wasn't pretty. I should be able to do more than 185 on something like this. I'm going to chalk this one up to the two plus hours of gymnastics work we did? I hope? 

I didn't do any bis and tris, I'm sorry. I was really tired and wanted to go eat. I did a handstand race with Jenn and then decided that was good for the day. 

4/29/2016

AM
30:00 bike @Z1

PM
A. Snatch pulls. 7x1 @175, rest as needed
B. Back squat, 4x3-4, 3030; 3:00 rest
C. Weighted strict supinated CTB pull ups, 4x2-3, 21x0; 2:00 rest
+
3 sets even:
200m run
15 wall balls, 14 to 9'
50 double unders
2:00 walk rest
+
For time:
500m row
40 burpees
300m ski erg

AM
complete

PM
A. complete
B. 175-185-195-205
C. Cut due to shoulder
+
2:28 (tripped up twice on DU)
2:11
2:19
+
7:50


Shoulder felt better today but still sore, snatch pulls were fine but I cut the CTB pull ups. I wanted to be 100% for the gymnastics seminar. 

Back squats were good today, this tempo is still tough. 

The wall ball/double under piece was frustrating, I tripped up twice during double unders on the first set and it wasted a lot of time. Double unders were unbroken on the second and third set but I wasted too much time picking up the wall ball on the third set. 

The row piece was THE WORST. My row was pretty slow, my pace was 2:05. The burpees legit took me four minutes, I couldn't force myself to go fast on these at all. It was pretty bad. My legs felt like cement. I started too slow on the ski erg but pick it up a bit around 150 meters. Overall, this was way too slow and I know that. My breathing was actually not bad but my arms and legs were extremely fatigued.