Sunday 29 December

2 hours of outdoor playtime, including:
Hiking
Soccer drills
Hill sprints
Walking lunges

Saturday 28 December

3.5 mile run @ z1 (on a perfect, perfect CA day) around the MV lake with my sisters :)

Friday 27 December

45:00 AirDyne @ z1; off bike every 5:00 to alternate between:
25 abmat sit-ups
50m farmer walk, 70/hand

Thursday 26 December

3 rounds, not for time:
12 alternating pistols
25 abmat sit-ups
25 back extensions
+
A. DB RFE split squats, 3 x 6/leg @ 30X1, rest 0:60 between legs
+
0:30 AirDyne @ 100%
rest 3:30
x4

complete - used bees knees for pistols, but they were cutting off circulation on the sit-ups.  and they're a little too tight to easily pull up/down.  hmmm.
+
A. complete with 55/hand - kept the bees knees on for these, but don't think it really made a difference.
+
complete

Wednesday 25 December

8 hours of walking around Disneyland - complete

Really ready to get back to my routine.

Tuesday 24 December

A. Front squat, 3-2-1-1-1-1 @ 70-80-85-90-95%+, rest 2-3:00
+
2:00 Airdyne for max calories
Rest 8:00
x3

A. 175(3), 200(2), 215(1), 225(1), 240(1), 255F
+
42, 44, 42 - PR

I can tell that I'm out of my routine - crappy food and too much alcohol is catching up with me.

On the plus side, my shoulder feels almost 100%!

Monday 23 December

spent a couple of hours walking around the San Diego zoo (hilly!!)
+
30:00 mobility

Sunday 22 December

60:00 walk with my mom
+
60:00 mobility

Saturday 21 December

SoCal workout in the park:

20:00 run @ z1
+
death by pistols: 5 + 4 (I could do much better on this if I wasn’t crippled by Thursday’s split squats…)

Friday 20 December

12:00 @ 85% of [20 AD calories + 10 GH raises + 10 box jumps, 24"]
4:00 rest
12:00 @ 85% of [20 AD calories + 20 abmat sit-ups + 20 back extensions]
4:00 rest
12:00 @ 85% of [20 AD calories + 50m Farmers walk with 70/hand + 0:30 hollow rock]

complete + complete + complete – got into the 4th round of AD for each piece.  These aerobic days are becoming more and more enjoyable.

Thursday 19 December

A. DB RFE split squat, 4 x 6/leg @30X1; rest 0:60 between legs
+
8 sets of:
0:20 AirDyne @ 100%
Rest 2:40 (rest 6-7:00 between sets 4/5)

A. Complete with 55s - these are always terrible.  balance was a little off on the left leg today.
+
Complete.  Took quite a few minutes to recover after the last one.

Wednesday 18 December

rest day!

Tuesday 17 December

5:00 AirDyne @ 600+ cal/hr (kept pace each round)
10 GH raises
5:00 AD
25 sit-ups
5:00 AD
15 goblet squats @ 53
5:00 AD
50m Farmer walk @ 70/hand
5:00 AD
20 back extensions
5:00 AD
50 walking lunge steps
5:00 AD

This was really fun!  

Monday 16 December

A. Front Squat, 3-2-1-3-2-1 @ 80-85-90-85-90-95% 1RM, rest 2-3:00
+
60:00 walk on the beach

A. 200(3), 215(2), 225(1), 215(3), 225(2), 240(1)
+
Complete 

Sunday 15 December

At the park on a perfect, 75-degree California day:

30:00 run @ z1
+
10:00 pistol practice - these are SO MUCH EASIER with the bees knees!!

+

100 walking lunge steps, not for time

Saturday 14 December

Rest day!

Friday 13 December

40:00 AirDyne @ z1

Thursday 12 December

AM: 45:00 of mobility + z1 AirDyne combo

PM: 300FY
157 (5 less than last week) – wanted to keep 1000cal/hr but had a hard time staying above 900 for several minutes in the middle.

This was so much harder than last week. Mentally, since I went out so hot in the beginning I felt okay relaxing a bit in the middle last week but I didn't have that option today. While this test sucks a lot physically, it's so much worse mentally for me. 

Wednesday 11 December

45:00 shoulder mobility
+
15:00 AirDyne @ z1
+
10:00 @ 85% of [100m shuttle run + 10 goblet squats @ 53 + 7 box jumps, 24"]
5:00 rest
10:00 @ 85% of [20 AirDyne calories + 20 sit-ups + 20 back extensions]
5:00 rest
10:00 @ 85% of [50m Farmer Walk @ 70/hand + 0:30 hollow rock + 50m sled drag @ 135 (25m forward + 25m backward)]

Tuesday 10 December

A. Front squat, 2-2-2 @ 90% 1RM, rest 3:00
+
8 sets of:
0:20 AirDyne @ 100%
rest 2:40 (rest 6-7 minutes between sets 4 and 5)

A. complete @ 225 - I'm amazed that this was my 1RM 2-3 months ago.
+
complete - ouch.  haven't done these in a LONG time.  

Monday 9 December

crap-ton of shoulder mobility
+
90:00 massage

Sunday 8 December

5 rounds for time:
10 deadlifts, 185
50 double-unders
+
10:00 AirDyne @ Z1

11:15 – double-unders were a hot mess today.  biggest set was 26 in the 4th round.  otherwise mostly sets of 10-15 with lots of trips.  ugh.  DL broken 5/5 until the last round.
+
complete

Saturday 7 December

A. Clean + 2 Front Squats x 6 @ 85%+ 1RM Clean
Rest 2-3 minutes
B. 1.1.1 Clean Pulls x 3 @100% of 1-RM Clean
Rest 2-3 minutes
C. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Squat Clean Thrusters (aka, Clusters) (135/95 lbs)
10 Toes to Bar
D. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Ground to Overhead (135/95 lbs)
10 Box Jumps (30″/24″)

A. 155, 165, 165, 170, 175, 180 – cleans felt excellent today.  tried 185 twice but kept catching it foward.  soon!!
B. complete @ 180 - these felt impossibly heavy.  i don't understand.
+ Modified for the bum shoulder:
C. Subbed 5 tng squat cleans for thrusters. Subbed slam balls (@40lbs) for toes to bar. - slam balls were exhausting.
D. Subbed 5 tng power cleans for g2o.

Friday 6 December

rest day

Thursday 5 December

300FY

162 (PR +12)

Went out WAY too hot (1300cal/hr). Tried to back it down a little bit, but figured I would be tired either way so better to maximize calories in the beginning. Still not sure if this was a bad idea. Hung on to 800-1000 cal/hr from 7:30 to 3:00 then back up to 1000-1100cal/hour from 3:00 to 1:00. Switched the monitor to cals with 1 minute left and was only at 141. I panicked and SPRINTED the last minute - Ouch. A little disappointed... Thought I would end up 170+. 

Wednesday 4 December

A. Drop snatch, 5×1, rest 1:00-2:00
B. Squat snatch, 2-2-2-2 @ 75-85% 1RM, rest 2:00-3:00
C. 3 position clean (high hang, mid thigh, floor), 4×1, rest 2:00-3:00
D1. Clean pulls, 3×3 @ 100% 1RM, rest 0:60
D2. AMRAP toes to bar, rest 0:60

A. 84, 94, 99, 104, 109
B. 95, 100, 105, 110 – all TnG
C. complete @ 155 - no misses, but a few of the mid-thigh reps were ugly
D1. complete @ 180  - this felt way too heavy to clean.  wasn't pulling very high...
D2. 11, 10, 10 - stopped when I lost the kip, not a true AMRAP

Tuesday 3 December

A. Back squat, 5-3-1-2-2-2 @ 70-80-90-90-90-90% 1RM; rest 3:00
B1. Shoulder press, 4x 4-5; rest 0:90
B2. Weighted pull-up, 4x 2-3; rest 0:90
+
AMRAP in 6:00
5 pull-ups
10 burpees

A. 200(5), 225(3), 255(1), 255(2)x3 (PR)
B1. skipped; shoulder has been bothering me
B2. +5, +10, +15, +20(3) (PR) - that was surprising!!
+
5 rounds + 2 pull-ups - all pull-ups unbroken, all burpees at a snail's pace.  spent quite a bit of time in the chalk bucket.  while my shoulder didn't hurt during this part, it's killing me now :(

Monday 2 December

45:00 of z1 AirDyne / mobility combo

Sunday 1 December

35:00 row @ z1

rest 2.5 hours

A. Build to 85-90% 1RM snatch in 15:00
+
3 rounds for time:
400m run
6 snatches, 155/105
6 muscle ups
+
rest 4:00 exactly
+
3 rounds for time:
10 deadlifts, 315/205
15 HSPU
30 double unders

A. 113 power snatch, in gym shoes
+
18:23, subbed jumping MUs with the rings 1″ above head
+
22:36, with two rounds of DUs unbroken!  broke deadlifts 5/5, 4/3/3. 4/3/2/1.  HSPU very slow and mostly singles, but each round got at least a couple doubles and triples.  I'm trying to remember that they've come a long way, but they're still so frustrating.

Saturday 30 November

45:00 AirDyne @ z1

rest 2 hours

A. Front squat, 5×1 @ 70-80-85-90-95%, rest 2:00
B. Build to a max Clean and Jerk in 20:00
+
3 rounds for time:
row 500m
10 C&J 175/115
20 CTB pullups

A. 175, 200, 215, 225, 240
B. 180 (PR +5) - first time cleaning with the bees knees.  cleans felt AWESOME today.  Definitely think I can get 185 soon.  Failed the first jerk at 175, but on the second try it was really crisp.  super happy!
+
24:10 – this was worse than it looked.  Couldn't get a decent rhythm on CTB, and did mostly sets of 3 and 2, then singles to finish out the last round.  Rowed super slow (2:10/2:15/2:20).  Meh.

Friday 29 November

40:00 AirDyne @ z1

Thursday 28 November

45:00 AirDyne @ z1

rest 2 hours

A. Front squat, 5-3-1-3-3-3-3-3 @ 70-80-90-80/85%, rest 2:00
+
2 sets:
AMRAP strict HSPU
0:60 rest
+
2 sets:
AMRAP kipping HSPU
0:60 rest
+
3:00 AMRAP double unders

A. 175(5), 200(3), 225(1), 210(3)x5 - third rep was a little challenging each set.  wore bees  knees for all sets (knees felt super weak while warming up...)
+
2, 2
+
4, 2 - shoulders are fried from the past week.  
+
108 - really off morning.  lots and lots and lots of trips and all small sets.

Wednesday 27 November

AM:
30:00 row @ z1

PM:
3 rounds, not for time:
4 strict pullups + 4 MU transitions (black band) + 4 ring dips
3x 0:10 L-sit
5/leg weighted pistols with 10lb KB
+
A. Jerk balance, 3×3, rest as needed
B. Power clean + split jerk, 6×1, rest 2:00
+
3 sets, goal is same time for each set:
row 500m
15 burpees over the erg
2:00 rest

complete.  left leg pistols still hit or miss, but right leg is pretty consistent.  
+
A. 83, 103, 113
B. 155×4, 160×2 - this is probably the best that power cleaning has ever felt at this weight.  still not my favorite though.
+
3:28
3:39
3:27

Felt like I had ZERO power on the rower.  Was rowing around 2:05 and that felt like it was nearly impossible to maintain.  Slowed considerably (2:11) on the second row.  Just kept moving on the burpees - started off jumping over the erg, but I could feel my feet skimming the erg and I was terrified I would eat it, so switched to stepping over on the last round (and that was the fastest one!).

Tuesday 26 November

A. Snatch, 8×2, begin a set every 0:60
B. Back squat, 5-3-1-2-2-2-2-2 @ 70-80-90-85/90%, rest 2:00
+
5 rounds for time:
15 pullups
20 KB swings, 53/35
40 double unders

A. 105×4, 110×4, no misses - really happy with how consistent I am snatching at sub maximal weights now!
B. 195(5), 225(3), 255(1), 245(2)x4, 250(2) - these felt GREAT today.  
+
19:49 – first round of pullups unbroken (PR), then all broken 5/5/5. All KB swings unbroken. One round of double unders unbroken, and on three rounds got 30+ before tripping.  Took my time on this one.

After a super stressful day at work, this was exactly the solid training session I needed.

Monday 25 November

rest day

should have done some z1 work, but decided to stress eat and veg out on the couch instead.

Sunday 24 November

A.
Against a 15-minute running clock:
Run 1 mile as quickly as possible
in the remaining time, take one attempt to establish a single set of unbroken Kettlebell Swings (32/24 kg)
B. (starting at 15:00)
Against a 15-minute running clock:
Run 1 mile as quickly as possible
in the remaining time, take one attempt to establish a single set of unbroken Double-Unders
(if you trip the rope in the first 20 DUs, you may perform one more attempt)
C. (starting at 30:00)
Against a 15-minute running clock:
Run 1 mile as quickly as possible
in the remaining time, take one attempt to establish a single set of unbroken Kettlebell Swings

A. ?? (clock got reset); 7+20 KB swings (overcorrected at the top on 7 and dropped it behind me by mistake; picked it right up and got an additional 20)
B. 9:24; 24 double unders
C. 9:17; 30 KB swings

Really happy with the runs, even though it was cold as shit today.  Not sure if the CSC course is exactly 1 mile, but it's not perfectly flat and to have 3 back to back miles under 10:00 was pretty cool (I'm 100% confident that my first mile was my fastest even though I don't have the time recorded).  Really disappointed with the KB swings.  Shoulders are fried from the heavy manmakers yesterday and mentally just didn't feel like it.

Saturday 23 November

A. Snatch: build to a max in 20:00
B. Clean and Jerk: build to a max in 20:00
+
For time:
12 manmakers (without the thruster)
0:60 rest
9 manmakers (without the thruster)
0:60 rest
6 manmakers (without the thruster)

A. 125 easy, 130Fx3 - this is getting ridiculous. 
B. 165, not feeling it today
+
7:03 with 45s

Not feeling 100% today.  Damned rhinovirus.

Friday 22 November

rest day

Thursday 21 November

AM:
30:00 row @ z1

PM:
A. Front squat, 5-3-1-2-2-2 @ 70-80-90-85-85-85%, rest 2:00
B1. Muscle snatch, 5×1 (adding per set), rest 0:30
B2. Tall box jumps, 5×1.1.1, rest 0:30
+
for times:
12 front squats @ 165 (must take from the floor)
rest 0:60
9 front squats @ 165 (must take from the floor)
rest 0:60
6 front squats @ 165 (must take from the floor)

A. 175(5), 200(3), 225(1), 215(2)x3
B1. 75, 80, 85, 90, 95
B2. 30″x4, 31″
+
set of 12 @ 165: 0:43, unbroken
missed the 165 clean twice for the second set, stripped to 155, rested closer to 2 minutes
set of 9 @ 155: unbroken, couldn’t see clock
rest 0:60
set of 6 @ 155: unbroken, couldn’t see clock

Front squats felt really off today - the doubles at 215 were much rougher than expected.  Disappointed that I couldn't clean 165 for the second set, but 9 reps at 155 was really tough (almost dropped the last one, and they were ugly reps) so perhaps it's for the best.  Also, couldn't breathe at all because the bar was crushing my trachea, so that was fun.

Wednesday 20 November

3 sets not for time:
10-20m handstand walk
muscle up transition work
8/arm KB snatch
+
A. 1 hang squat clean + 1 power clean + 1 split jerk, 6×1, rest 2:00
B1. Behind-the-neck split jerk, 3×1, rest 1:30
B2. weighted pull-ups, 3x 2-3, rest 1:30
+
AMRAP in 6:00
5 ring dips
10 pull-ups

complete; used the small black band for MU transition work; used 35lb KB for snatches
+
A. 135, 145, 155, 155(failed PCx2), 145, 145 - wtf was wrong with my power clean today??
B1. 145, 155, 165 - once I got over the fear of dropping the weight on my neck, these weren't too bad
B2. +5, +7.5, +10
+
3 rounds + 5 dips. dips mostly singles. all pull-ups unbroken!

Tuesday 19 November

A. 1 hang squat snatch + 1 squat snatch, 10×1 @ 75-85% 1RM snatch; begin a set every 0:60
B1. snatch-grip deadlift, 3×3 @ 115% 1RM snatch; rest 0:45
B2. strict HSPU, 3×3; rest 0:45
C. High-bar back squat, 5-3-1-3-3-3-3-3 @ 70-80-90-85-85-85-85-85%; rest 2:00
+
EMOM for 6 minutes:
10 double unders
10 toes to bar
10 double unders

A. complete @ 105 - these felt heavy today, but happy to have no misses
B1. complete @ 145 
B2. 3, 3, 2
C. 195(5), 225(3), 255(1), 240(3)x5
+
finished 6 rounds in 8:11. first three rounds on pace for EMOM, then drastically lost my kip.

Not feeling 100%, didn't sleep well last night, and didn't eat enough today.  Everything felt kinda shitty.

Monday 18 November

swim 1650 yards @ z1

took 44 minutes.  the last 400 or so yards were a little faster than z1, as I really wanted to finish the mile but was getting kicked out of my lane...

Sunday 17 November

rest day!!

Saturday 16 November

Today was the Gobblers and Goblettes Competition at CrossFit Covington 

(there were 38 teams competing)


WOD #1

In 10 Minutes: partner #1 will row 250m, while partner #2 completes AMRAP burpees. Then the partners will switch. They will continue switching until the 10 minutes is complete.

*When the rowing judge calls switch, the person doing the burpees must STOP and the partners switch immediately.

Score #1 – Total # meters rowed between the 2 partners.
Score #2 – Total # burpees completed between the 2 partners.

Cody and I did really well on this one!  (despite not hearing any announcement that the workout was starting... I wasn't on the rower when the announcer called 3, 2, 1 GO and kind of fell on to it, haha!)  My first round on the rower was way fast - like under 1:55 - but rounds 2, 3, and 4 slowed considerably (2:06ish).  I was back on the rower to start round 5 with less than a minute to go, and sprinted (1:47).  We ended up with 2218 meters rowed (28th place!).  The burpees were just a steady suckfest.  I couldn't wait to get back to the rower.  I think I got 17 burpees the first round, then tried to get 15 each round after that.  I stopped counting a few times, and I think one round was terrible and I only got like 12.  I just tried to keep moving, but a couple of times I took an extra second on the ground.  I couldn't see Cody while I was rowing, but he must have been a burpee machine, because we ended up with 145 burpees (29th place!).  Really happy with this event!

WOD #2 – Deadlift, Hang Clean and Double Jerk Ladder

Women’s Ladder: 125, 135, 145, 155, 165, 175, 185, 195
Men’s Ladder: 185, 205, 225, 255, 275, 295, 305, 315

*You will have 1 minute to complete the complex. There will be a 10 second transition between each lift.

I was really nervous going into the ladder, because I really wanted to do well.  This was the only event that I had expectations of, so that didn't help.  Also, there was not nearly enough rest after WOD # 1, and really no weights to warm up with (85lbs only).  Starting at 125 felt really heavy, because I usually like to start with something like 105, but once I was on the ladder the nerves kind of went away.  I ended up hang power cleaning everything through 165 - that was not the plan!  I planned to squat clean everything, but I kept catching the bar super high and just stood up with it.  I was very happy to get 165 - that's what I reasonably expected to get, and what I got in practice earlier this week.  I wasn't sure about 175 - that matches my squat clean max, and I've never cleaned and jerked 175 at the same time (much less two jerks!).  I caught 175 in a squat, but two of my fingers were caught on the wrong side of the bar, so when I stood up I was trying to free my fingers before doing the jerk.  I got both jerks, and was really surprised and happy!  That's a PR!  I deadlifted 185 twice, but both times I knew I wasn't going to get the clean.  REALLY happy with this event!  (12th place!)  Cody also PRed his clean and jerk at 205 (33rd place)!  So much fun!

WOD #3 – 3 Parts – **1 Minute Rest between each part**

Part #1 – You have 6 Minutes to complete as a team:

40-30-20
Deadlifts – (225/135#)
Alternating Partner Box Jumps (20″)

*On the deadlift, the partner must hold their bar at the top of the deadlift, while the other person is working on the deadlifts. You may switch at any time.

Cody and I had a plan going in, but we should have changed it in the middle of the workout.  We planned to split reps evenly, but the weight was really heavy for Cody (and really light for me).  I saw that he was struggling on the round of 40, but I didn't really put 2 and 2 together that I could just do more deadlifts.  I changed up the strategy on the round of 30, (I did 20 and he did 10) but it was still really heavy for Cody.  We did really poorly on this event, and this is the only one that I'm disappointed in because we could have done better with a different strategy.  135 is so light for me that I should have done way more.  We got 38th place on this one.  I don't think we finished the round of 30 box jumps.

Part #2 - In 6 Minutes as a team, complete AMRAP:

100 Double Unders
12 Thrusters (135/85#)

*For the double unders, one person working at at time.*For the thruster, the partner must hold the front rack position, while the other person is working on the thrusters. You may switch at any time.

Our plan going into this event was for Cody to do all the double unders, and for me to do all the thrusters (with the goal of going unbroken).  Cody's double unders are usually really good, but it was really crowded on the floor and his rope kept hitting obstacles, and he struggled stringing them together a bit.  I tried to jump in and do a few in the first round to give him a break, but I was pretty much useless ( I think I got 5 double unders not consecutively haha).  I did the 12 thrusters unbroken.  On the second round of double unders, I gave Cody a break again in the middle, and this time I was more useful - got at least 20 strung together, but I wasn't counting.  I did the second set of 12 thrusters unbroken again, and we just made it back to the double unders when time expired.  Double unders are so hit and miss for me (and Cody too) that this is a hard event to be disappointed in.  I'm really happy that I did the thrusters unbroken - that was my goal going in.  To be honest, I'm happy I didn't have to do a third set :)  We ended up in 34th place on this one.

Part #3 – You have 6 minutes to complete as a team :

3 Rounds:
10 Snatch (135/85#)
10 Muscle Ups

*One person working at a time for both movements, you may switch at any time.*If you do not complete the workout within that 6 minute time frame, then score is 6 minutes plus a one second penalty for every rep not completed.

Our plan for this event was for me to do all the snatches, and Cody to do all the muscle ups.  The snatches should have been light weight for me, and I knew I couldn't contribute to the muscle ups.  I did 4 snatches TnG, but my back was super tired at this point and I couldn't keep tight enough to string more together.  I finished out the 10 with singles and doubles, but it took way longer than I wanted, and I'm disappointed with this.  When I dropped at 4, I planned to finish with 3/3, but then I dropped at 2 and planned to do 2/2/2, but then I did singles, and it all went to hell.  Cody got through 8 muscle ups before time expired - I'm so proud of him!  He was exhausted and his muscle ups are pretty much strict and require a lot of energy, and I couldn't help him out at all on this part.  I wish I could have gotten back to the second set of snatches, because I had recovered enough by that point to do bigger sets, but at that point I was just happy to be done.  We ended up in 36th place on this one.

Overall, this was such a fun day!  We ended up in 35th place.  I'm so proud of Cody for doing awesome in his first competition, and so proud of everyone else from CSC!!  It was really nice being detached from the results and just competing for fun (applying the lesson from OPT).  I am really happy with everything I did, and it was a really nice change of pace from normal training.

As for fueling: I had coffee and oatmeal with protein powder and walnuts at 8am and a protein shake with vitargo at 1pm.  I had gatorade after WOD#1 and a protein shake with vitargo after WOD#2.  I felt really good the entire time, except next time I may add some caffeine before WOD#3.

Friday 15 November

rest day!  excited for the competition tomorrow!!

Thursday 14 November

Oly Clinic

Worked clean & jerk - built up to 165.  Need to focus on keeping knees back and out of the way on the first pull and setting up to jerk with higher elbows.

Wednesday 13 November

A. Deadlift + hang clean + double jerk ladder
+
6:00 @ 70%:
20-15-10 of:
deadlifts @ 135
box jumps 20″
Rest 1 minute
6:00 @ 70%:
10 double unders
12 thrusters @ 85
Rest 1 minute
10 snatches @ 85 AFAP
rest 2 minutes
10 snatches @ 85 AFAP

A. 165 - felt really solid.  deadlifted 175 and knew I wasn't going to commit to the hang clean, so I dropped it.  
+
8 box jumps shy of completion - round of 20 DL unbroken, then broken 9/6 and 5/5
2 rounds + 6 thrusters - all thrusters broken 6/6
4/2/2/2
5/5
That was very tiring.

Tuesday 12 November

AM:
45:00 AD @ z1

PM:
A. Back squat, 5-3-1-3-3-3-3-3 @ 70-80-90-85-85-85-85-85%, rest 2:00
B. Hang squat snatch, 10 x 1, begin a set every 0:30
C1. Snatch-grip deadlift, 3 x 3 @ 110% 1RM, rest 0:45
C2. Strict HSPU, 3 x AMRAP, rest 0:45
+
3 sets for reps:
0:30 pull-ups, 0:30 rest
0:30 burpees, 0:30 rest

A. 195(5), 225(3), 255(1), 240(3)x5 - did not use the bees knees today
B. complete @ 95
C1. complete @ 135
C2. 4, 3, 0 (added in a few slooooow negatives at the end)
+
12, 10, 9 pull-ups (12 was unbroken – I think that’s a record) - getting a lot better at consistency when breathing!
12, 13, 12 burpees - couldn't really see the clock, could have gotten at least one more rep on the first round for sure.

Monday 11 November

rest day!

intended to go swimming, only to discover that the pool was closed for Veterans' Day.

Sunday 10 November

45:00 AD @ z1

rest 2 hours

3 rounds for times:
15 CTB pull-ups
50 double-unders
rest 3:00
+
“Nate”
AMRAP in 20:00 of:
2 muscle-ups
4 HSPU
8 KB swings, 70/53

2:18
2:18
2:19CTB took just under a minute each time. DUs were a disaster today (but a consistent disaster!)
+
subbed 1 rope climb for the MUs
8 rounds + 1 rope climb

This was fun! It got really hard to go directly from the KB swings to the rope climb (forearms!) but tried to keep a steady pace throughout. HSPU are much improved!

Saturday 9 November

30:00 row @ z1

rest 2.5 hours

A. Build to a max squat snatch in 20:00
B. Build to a max squat clean in 15:00
C. Front squat, 3-2-1-1-1-1-1-1 @ 75-85-90-95%+; rest 2:30
D. Glute-ham raises, 3x 6-8 @ 3011; rest 0:60

A. 125, 130Fx2 - felt really solid through 120.  caught 125 a little forward, but saved it.  caught the first attempt at 130 at the bottom of the squat, but wasn't stable enough in the shoulders to stand up with it.  
B. 165, 170Fx2 - working up to 155, these are the smoothest and crispest cleans have ever felt.  kept catching in a really good front rack position through 155.  caught 165 a little forward, but saved it.  caught the first attempt at 170 really forward, and decided for the sake of my wrists not to fight for it.
C. 185(3), 210(2), 220(1), 230(1), 240(1), 250(1 – PR+5), 255F
D. 3 x 6 complete - easier than earlier this week!

Friday 8 November

Swim 1250 yards @ z1 (just under 40:00)

Thursday 7 November

AM:
40:00 AD @ z1

PM:
A. Jerk Balance, 4×3, rest as needed
B. Split Jerk, 7×2 @ 80-90% 1RM, rest as needed
+
3 sets of:
EMOM
1st minute: AMRAP CTB pullups
2nd minute: 5 bar dips
3rd minute: 5 bar dips
4th minute: 5 bar dips
5th minute: 500m row @ 90%
rest 3:00

A. 85, 105, 105
B. 145, 155×3, 165×3 - never like returning the bar, but these felt okay today.
+
7 CTB pullups each round, and they were all high and strong. All bar dips complete and unbroken (surprising! this was awesome). Rows were a mental struggle - just didn't feel like pushing it any harder.  Times:
2:01
2:03
1:59

+ a few sets of butterfly pullup practice (4-5 reps each time).  getting better!

Wednesday 6 November

AM:
40:00 AD @ z1

PM:
A. Squat Clean, 4 x 1.1.1.1.1; rest 10 seconds between singles;
rest 3 minutes between sets
B. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95%+
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.
+
AMRAP in 6 minutes of:
185/135 lb Power Clean x 3 reps
30″/24″ Box Jump x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
Rest exactly 4 minutes, and then . . .
AMRAP in 4 minutes of:
185/135 lb Shoulder to Overhead x 2 reps
24″/20″ Burpee Over the Box x 4 reps
Pull-Ups x 6 reps

A. 125, 135, 145, 155 - these felt great today!
B. 200(5), 226(3), 240(1), 255(1), 275(1), 280(1) – PR +14 - SUPER happy with this!  Wore bees knees for the last three singles.  280 was a tough single, but not a max... 300#, I'm coming for you!
+
3 rounds + 1 PC
+
3 rounds even

Really fun day!  I can tell that my breathing is already getting better from the extra z1 work.  Progress!

Tuesday 5 November

AM:
30:00 row @ z1

PM:
A. Snatch Balance + Overhead Squat, 5×1; rest 2:30
(build load over the course of the five sets)
B. 3-Position Snatch (high hang, just above the knee, 2″ off the ground), 5×1; rest 2:30 (form over load)
+
Three rounds for time of:
25 Handstand Push-Ups
50 Double-Unders
+
Three sets of:
Glute-Ham Raise x 6-8 reps @ 3011
Rest 30 seconds
GHD Sit-Ups x 15-20 reps
Rest 30 seconds

A. 83, 93, 103, 108, 113
B. 85, 95, 95, 95, 105
+
cut HSPU to 15 each round - these are feeling better and better, especially with the stronger kip.
20:39
double unders felt awesome today; hit a set of 43 and a set of 36!
+
6 GH raises and 15 GHSU each round (too dizzy to do any more!)

Monday 4 November

AM:
1000 yard swim @ z1 - took just over 30:00.  This was quite enjoyable :)

PM:
mobility work at home

Sunday 3 November

30:00 row @ z1

rest 3.5 hours

“Bridges”
Five rounds for time / 30:00 time cap:
10 Handstand Push-Ups to 4″/2″ Deficit
15 Thrusters (155/105 lbs)
20 Burpees Over the Barbell
25 Pull-Ups

2 rounds + 9 HSPU (no deficit).  HSPU have definitely gotten better; Stephen gave me a tip midway through to tuck my knees closer to my chest and that definitely helped.  Thrusters were heavy and all broken in sets of 3, but this was the easiest part for me.  Couldn't catch my breath on burpees and pullups were broken mostly into 3s, with some 4s and some 2s and a couple of singles.  Practiced butterflying a few each round, and that's definitely getting better but I still lose rhythm after 3-4.  Did everything at a steady (sustainable!) pace.

Saturday 2 November

40:00 AD @ z1

2 hours rest

A. Snatch, 10×1, begin a set every 2:00
B. Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95%+
* Set 6 – 1 rep @ 95%+
* Set 7 – 2-3 reps @ 90%
Rest 3 minutes between sets
+
For time:
Row 2000 Meters
100 Kettlebell Swings (32/24 kg)

A. 85, 95, 105, 110, 115, 120, 125F, 125F, 125F, 125 – these felt super smooth up to 120, then kept having mental fails at 125
B. 175(3), 195(2), 207(1), 218(1), 230(1), 245(1 – PR+15), 207(3) - wore bees knees for the singles at 218, 230 and 245 - felt a huge difference in bouncing out of the hole.
+
16:58 (row 8:50.2; 10 sets of 10 KBS, slow and steady) - tried to keep breathing under control, but grip and low back were fried at about 60 reps in...

Friday 1 November

750 yard swim @ z1

This felt really good today.  Also, focusing on a distance to complete, rather than time, was much better.  Took just under 30 minutes.

Thursday 31 October

AM:
35:00 AD @ z1

PM:
A. Take 20 minutes to build to a heavy Jerk
+
Every 90 secs for 18 minutes/12 rds:
6 Push Press (115/75 lbs)
8 Pull-Ups
10 Kettlebell Swings (32/24 kg)

A. 175, 185Fx2
+
modified to 6 push press, 6 pullups, 6 KB swings to have 12 rounds of 0:45 work / 0:45 rest (pullups completely fell apart on the last 3 rounds).  again, really tried to keep moving while breathing heavily and just accept it.  if only my forearms would have cooperated!

Wednesday 30 October

AM:
30:00 row @ z1

PM:
A. Every two minutes, for a total of 20 minutes, complete:
Clean x 1 rep
Build load over the course of the 20 minutes (10 attempts).

B. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 3 reps @ 90%
Rest 3 minutes between sets.

+

Three sets for times of:
Row 500 Meters
6 Squat Clean (185/135 lb)
12 Toes to Bar
30 Double-Unders
Rest 3 minutes

A. 135, 145, 155, 165, 170F, 170F, 165F, 155, 155F, 155F – what the hell?  almost felt scared to pull under the bar.  tweaked my left wrist last week, so maybe my brain knew I wouldn't be able to save a bad catch?

B. 200(5), 226(3), 240(1), 240(3)x3 - really happy with how these felt!

+

6:24, 6:08, 6:16 – rowed at 2:15, slow and steady singles on the cleans, all TTB broken 6/6 and double unders were hit or miss.  could have rowed a bit faster but then I probably would have stood around longer before starting the cleans.  really tried to embrace breathing heavier after learning that it's okay at the athlete camp.

Tuesday 29 October

AM:
30:00 of: AD @ z1 + butterfly PU practice + DU practice - neither of which was happening this morning.  lots of work to do here.

PM:
A. Five sets of: Snatch x 1.1.1 (rest 10 seconds between singles)Rest as needed

B. Five sets of: Snatch-Grip Romanian Deadlift x 4-6 reps @ 4011
Rest as needed
+
Against a 2-Minute running clock, complete as many rounds and reps as possible of:
5 Handstand Push-Ups
5 Toes to Bar
5 Ring Dips
Rest 60 seconds between sets and complete a total of five sets (10 minutes of work).

A. 95, 105, 110(1.F.1), 110, 115 - these felt really smooth today.  was really good about catching back on my heels and not missing forward (except the one!).
B. 135 for all (5, 5, 5, 4, 4) – these are murder on my thumbs
+
cut down HSPU and ring dips to 1 per round
2 rounds + 1 HSPU each time - ring dips felt TERRIBLE today, but HSPU felt alright.  all TTB unbroken and easy (wow, what an improvement here! very happy with this).

Monday 28 October

rest day!

90 minute massage + lots of thinking about goals.

Sunday 27 October

AM:
5 RFT (goal = same time per round)
10 Toes to Bar
20 Wall Balls (20/14 to 10′/9′)
40 Double Unders

rest a few hours

PM:
Design your own lactate power session

AM:
2:59, 3:19, 3:41, 3:58, 3:05 (59s variance – not good).  Felt really consistent on the TTB and double unders felt great today, but tried to do the wall balls in sets of 10 and that was a bad idea from the start.  If I went with sets of 5 out of the gate, would have had a smaller variance, which was the goal of this session.

PM:
5 sets at 95-97%
Begin a set every 6 minutes
5 TnG Power Snatch @85
5 burpees AFAP
sprint 150m

Complete.  This was fun!  Doing it outside with Cliff, Pete and Jessie was a good move.  I don't run efficiently, so a sprint is a relative term, but it was still very challenging for the last 5-10 seconds.  Power snatches felt smooth at 85.

Holy crap, this was an amazing weekend.  I am incredibly motivated to reach my potential in the sport.  This means that training is my number one priority.  It has been moving that way for several months now, but now I feel even more sure that this is what I want to do.

Saturday 26 October

OPT Athlete Camp Day 1

Workout 1: CP battery testingBuild to max PC in 8:00. 
Rest 2:00. 

Amrap PC at 90% of that max in 8:00.

Rest a few hours

Workout 2: Lactate work
3 sets max effort each time with 12:00 recovery:
250m row
10 KBS, 2/1.5 pood
10 burpee
10 KBS
10 burpee
10 KBS
250m row

170 (PR+10) - felt easy!  failed 175 twice but I think it was because time was running out and I was getting nervous about the second part.

18 reps with 4 misses @155 - really happy with this, since it's only 5 lbs off my previous max!  Elite women are getting upwards of 40 reps, though, so...hmmm.  Need to get better at maintaining efficient mechanics while breathing.

+

4:40, 6:28, 6:20 - first row at 1:40 pace, and that absolutely wrecked me.  I have never come so close to vomiting during a workout as I did here.  12 minutes rest was not nearly enough time between the first and the second, and every escape strategy was playing through my head during the second one.  I literally could not pick up the KB and spent many seconds laying on the floor during burpees.  I actually stopped during one of the rows and just sat there.  It was a shitty shit show.  The third one was only marginally better, and that was all because I pushed it on the last row knowing it would be over soon (got it down to the high 1:40s).  But I learned a lot about why it was such a shit show and how to improve it in the future.  Never really recovered - had a splitting headache and was nauseous until bedtime (at 8pm, haha).

Learned a lot about energy systems, pre/post WO nutrition, proper warm ups, etc.  Biggest take-aways: 

• I need to work on my aerobic capacity every day by doing more z1 AD, swim, row, etc.
• I need to warm up better and more specifically for the day's work
• I need to stop looking at the clock and pacing my efforts based on external cues 
• I need to stop worrying about what other people are doing, and do what I need to do regardless of the person next to me.

Friday 25 October

rest day!

Thursday 24 October

Three sets for times of:
Run 400 Meters
315/225 lb Deadlift x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Run 400 Meters
Rest exactly 5 minutes

Cut CTB to 10 per round (5/5 for all!).  First round of DL 5/5, then 4/3/3. Ran at a leisurely pace. Actually, did all of this at a leisurely pace.
7:12
7:47
7:41

Wednesday 23 October

A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Double-Unders x 40-50 reps
Toes to Bar x 10 reps

B.
Five sets of:
In 30 seconds or less, perform:
Clean & Jerk x 3 reps
(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)
Rest 2 minutes and 30 seconds between sets.

C.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-7 – 4 reps @ 85-90%
Rest 2-3 minutes between sets.

D.
For time:
100 Stationary Dips
(ladies – 70 stationary dips)

A. complete; worked on MU progressions and jumping MUs.  not feeling close today.
B. complete @ 135; did PC+SJ.  Hate power cleans, but didn't think I'd have enough time to squat clean three times under the time cap.
C. 200(5), 226(3), 240(1), 230(4)x4 - these felt HEAVY today.  the third rep of the 4 was always a little iffy.
D. 11:51 - ouch.  did 3 every 0:20 until 36, then 2 every 0:20 to finish with longer water breaks at 40, 50 and 60.

Tuesday 22 October

A. Eight sets of: Snatch x 1.1 reps (rest 10 seconds between singles) Rest 2-3 minutes
B1.. Five sets of: Halting Snatch Deadlift + Snatch Pull
Rest 60-90 seconds
B2. Toes to Bar x 10 reps
Rest 60-90 seconds
C. “Jackie” For time: Row 1000 Meters 50 Barbell Thrusters (45 lbs) 30 Pull-Ups

A. 85, 95, 105, 110, 115, 120(1.F), 120, 125 (matches PR) - snatches felt great today!  really happy to hit 125x2!
B1. 125, 130, 135×3
B2. Complete, first three sets unbroken
C. 9:50 (PR by 1:24)

Really disappointed with how crappy my pull ups are.  Finished the row at 4:13 (2:05-2:08 pace).  Dropped the barbell at 30, then two sets of 10 (shouldn't have dropped it.  the bar got heavier when I picked it up again.  Next time, DO ALL 50 UNBROKEN).  Was at the pullup bar at 7:10, and it went downhill from there.  Ugh.  I feel like I've made zero progress with my pullups over the past year.

Monday 21 October

rest day

Sunday 20 October

On a continuous running clock:
@00:00: 3 rounds for time of [40 double-unders + 15 toes-to-bars]
@05:00: 3 rounds for time of [15 thrusters @ 135/95 + 20 CTB pull-ups]
@15:00: 3 rounds for time of [15 deadlifts @ 245/175 + 20/15 handstand push-ups]

0:00 – 5:00: 1 round + 5 TTB.  DUs a disaster.

5:00 – 15:00: 1 round + 5 CTB.  Thrusters felt way too heavy and lots of singles and doubles on the CTB.  Took forever.
14:42 to finish the last part, but only did 5 hspu per round for the sake of time.  Did a lot of standing around.

+

moving ALL DAY

Felt extremely rough this morning after 2 full days of moving. Played this at 70-80%. Need a rest day.