5/17-5/20: New York City, Baby

NEW YORK WAS THE BEST. It was nice to get out of Cincinnati for a few days. 

Tuesday highlights

-Dinner at Otto Enoteca & Pizzeria. We saw Judd Apatow standing there waiting for a table, so that was pretty cool. I also had the BEST Pizza I've ever eaten and also ate some amazing gelato. Plus it was good to see my brother!

I love this city

Salty peanut and dark chocolate gelato. The BEST.

Broski

The awesome view from my hotel room!

Wednesday highlights

-Tommy's graduation. It was long as hell (four hours) but it was exciting to see him graduate! It was held at Radio City Music Hall so that was pretty cool as well.
-Dinner at Bodega Negra. I'm not usually a fan of tacos, but these were the most delicious tacos I've ever eaten. Holy shit. I can't even describe how good the food was. We also got a really cool and delicious dessert that was a giant ball of white chocolate, then the waiter poured steaming hot chocolate on top and the ball melted and there was chocolate cake inside! Amazing. 

Tommy's graduation at Radio City Music Hall

The fam

Seen during our walk on the high line

Thursday highlights

-The Tonight Show Starring Jimmy Fallon! This was the best part of the entire trip. We woke up at 6:00 AM and got in line for standby tickets at 6:45. At 9:00 the NBC pages came out and handed us our tickets. It still wasn't a guarantee that we would get in. We came back at 3:30 PM to get in line and wait to find out just how many seats they needed to fill. We were numbers 20, 21, and 22 out of 40 people. They cut numbers 32-40 and then a few minutes later they said they could take numbers 1-22 up to the show! What are the odds! We were taken through security (my selfie stick got confiscated) and then we were directed to the holding area. After about thirty minutes they took us all into the studio. The Roots had a jam session before the show started to hype up the crowd, it was awesome. Then the show started and it was seriously amazing. It was so cool to actually watch it happening live right in front of me. The guests were Seth Rogen, Fred Armisen, and Corinne Bailey Rae. Jimmy Fallon was hilarious as usual and high-fived everyone at the end. It was an experience I will never, ever forget. 

-Waitress, the musical. We had bought tickets to Waitress just in case Jimmy Fallon didn't work out. After we got into Jimmy Fallon we decided we still wanted to see The Waitress, and I'm so glad we did! It was incredible. The music was written by Sarah Bareilles and I'm a big fan of her. The cast was outstanding and the music was beautifully written. I loved it. They also sold mini pies at intermission! 

Waiting in line for Jimmy Fallon tickets

WE SAW THE TONIGHT SHOW STARRING JIMMY FALLON!!!!

Loved this musical!

Friday highlights

-Breakfast at Sullivan St. Bakery

-Walked to a bookstore and my brother showed us two books with his photos published in them! Neat. 

Delicious breakfast at Sullivan St. Bakery

Bye New York! 

Overall, this trip was the best. I ate a lot of really good food, hung out with my brother, saw two amazing shows, and got some much needed rest. I can't wait to go back! 

5/16/2016

A1. Front squat, 3-3-3-3, 22x1; :60 rest
A2. Weighted false-grip ring pull up, 2-2-1-1, 21x1; :60 rest
B. Close-grip bench press, 4-4-4, 20x1; 2:00 rest
+
5 sets:
250m row
10 thrusters, 65
10 pull ups
2:00 walk rest
+
Crossover Symmetry Recovery

Bear complex- 145#
A1. 165-175-185-195
A2. BW-5-10-15
B. 105-115-125
+
1:57
2:07
2:01
2:23
2:13
+
complete


Tried the bear complex again and hit 145 for three, same as Saturday. This is officially competition weight. 

Front squats were good today, the only tough set was 195. 

False-grip pull ups were so much easier than last week! 

Bench press was good, although the set at 125 was tough. 

I really took a shit on the thruster/pull up workout. The first few sets were okay but after three sets I couldn't catch my breath and I wasn't recovering at all. On the fourth set I probably waited a solid ten seconds before picking up the bar for the thrusters (hence why my time is so long) and on the fifth set my pull ups totally fell apart. My breathing was just really bad throughout this entire thing and I felt awful. 

5/15/2016

Long, unplugged hike

70:00 hike @Cincinnati Nature Center w/Heather 

5/14/2016

A. Bear complex, build to a tough triple- goal is 155 today
B. Strict handstand push ups, 15x3 unbroken; rest as needed
+
Partner work TBD
+
Bis, tris, and abs of choice

A. 145 (155x2, lost it overhead)
B. complete
+
complete w/Cody, no idea how many rounds
used 45# DB
+
complete
hammer curls and hollow rocks/flutter kicks 


Oh my gosh, today sucked real bad. I was really low on energy when I came into the gym, I didn't sleep super great the night before so maybe that was the reason? I was feeling very drained and lethargic. 

The bear complex was so much harder than I thought it would be. I thought I got off easy by just have to do three reps and I arrogantly asked Stephen if I could go higher than 155. I'm such a b-hole sometimes. I definitely underestimated this. I did one set at 145 and was shocked at how hard it was. The first two sets weren't bad but the third set was rough, I almost didn't lock out the last shoulder to overhead. I rested a few minutes and tried for 155. I got through (almost) two full sets, I tried resting with the bar on my back but couldn't lock out the last shoulder to overhead from behind the neck so I just dropped it without doing a third set. Then I basically pouted for twenty minutes. I feel like I should definitely be able to do three reps of this complex at 155. What the heck! I was surprised at how bad I felt during this whole thing. Legs and shoulders were exhausted even though I had a rest day Friday. I asked Stephen if I could redo this Monday and he said yes. This shook my confidence a bit, I thought I would easily be able to hit 155. I guess we will find out Monday. 

Strict handstand push ups were fine, I slowed down on the last few sets but overall I thought my cycle time was pretty good on these. They're definitely getting better, that's for sure. 

The partner workout was rough. The actual workout wasn't bad, I thought it was a cool workout. I just sucked at doing it. I was going to do it by myself but Cody graciously offered to be my partner because he's the best. I felt fatigued almost immediately and couldn't catch my breath at all. I was rowing pretty slow, probably between 1050-1150 cals/hr. The dumbbell snatches also got really hard by the end. I was just extremely tired and fatigued throughout this whole workout, and I'm sure I looked terrible as well. Legs and arms were toast. 

Bis and tris are getting better, Austin said my curls actually looked like real curls. Did some hollow rocks and flutter kicks while watching regionals on the big screen, then got the eff out of there because today was poop. 

5/13/2016

25:00 assault bike @Z1
+
ROM WOD w/Conner and Stevo 

5/12/2016

Comp prep with Addison and Emily


Fun day with my buds! I love training for team stuff. 

We started by testing out the bear complex. We decided I would try the set of seven and Em would try the set of three. We quickly learned that was probably a mistake. I was able to get through five reps at 125 but then I banged the bar into my knee on my sixth clean and just dropped it. I could have definitely done two more sets at 125 though. I COULD HAVE, GUYS. Em got three reps at 130 and Addi did five reps at 140 I think? Then we decided that Stephen was right all along, and Em should be doing the seven reps and I should do the three. Lesson learned: Stephen is always right. 

Next we did the 10:00 AMRAP of assault bike calories and KB snatches. I like this one, I think we'll do well on this. The key is to just go really hard on the assault bike. Luckily Stephen has been programming a shit ton of assault bike for me lately so I'm cool with it! 

Then we tested the 500m row/100 thrusters/100 pull ups. I also really like this one. Emily rowed first, then Addison, then me. They were already done with 75 thrusters by the time I got to the bar, I sort of felt like a dick for not helping out more. Oh well. I did a set of ten and a set of five and then it was time for pull ups. We each traded sets of 10-12 and it seemed to work pretty well, we finished in 9:38? It's a ten minute cap. We decided I would row second at the competition since my thrusters are faster than Addi's. I also think I can do bigger sets of pull ups. 

I'm really looking forward to this competition next weekend! Hopefully I'm not too out of shape from taking four days off in NYC.....NAH I'll be fine. 

5/11/2016

AM
30:00 assault bike @Z2- goal is 210 total calories (7/minute again)

PM
A1. Bear crawl, 3x15' forward + 15' reverse, very 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, 6x3 @1RM clean, 11x1, begin a set every :60
C1. Standing 1-arm DB shoulder press, 3x5-6/side, 21x1, :30 between sides, :30 rest
C2. 1-arm DB row, 3x7-10/side, 20x0, note pause @top this week, :30 between sides, :30 rest
D1. Axle overhead walking lunge, 3x12-16m unbroken; :30 rest
D2. Front leaning rest on ground, 3x:60; :30 rest
+
For time and movement quality:
30 toes to bar
10 alternating turkish get ups, tough
30 toes to bar

AM
211 calories

PM
A1. complete
A2. complete
B. complete @225
C1. 25-30-35 (5 on L)
C2. 40-45-50
D1. complete w/90#
D2. complete (accidentally did this on the rings, oops)
+
10:48 w/45# KB


Definitely feeling better in training lately than I was a few weeks ago. 

I'm glad to be done with the seated DB press, I like the 1-arm press more. I was only able to get five reps on the left side with 35, that was a struggle. 

Overhead lunges didn't feel as good as last week, I was more unstable this time. I'm pretty sure we had to lunge with 105# for regionals last year which sounds insane to me. 

I accidentally did my front leaning rest on the rings, OOPS. I totally missed the part where I was supposed to do this on the ground since I had been doing them on the rings the past two weeks. My B. 

I thought the workout went pretty well. My toes to bar are definitely getting better, or at least it seems that way. I was able to do sets of 5 the whole way through until the last few reps of the second set, I had to break it up 3/2. I tried to stay as steady as I could on the turkish get ups, I was actually doing pretty well until the eighth rep, it took me forever to prop myself up off the ground. That was frustrating. Overall I was pleased with this. Breathing was totally fine.