Tuesday

For 10:00:
Evens: :30 2-arm passive hang from fat bar
Odds: :10-:15 L-sit
+
5 rounds easy:
200m jog
20m bear crawl
20m stone carry
20m prowler push, tough indoors
+
3 sets not for time:
2:30 anterior loaded banded march (bear hug a med ball @ your chest)
5/leg unweighted 1-leg reverse hyper, controlled throughout

complete 

0:15 L-sit across 

+

complete 

90 on the prowler on very sticky floors 

+

complete 

held a 20lb wallball

This was fun! And now I understand what all the complaining has been about on the banded march. Oy. 

Oh, and false alarm on the knee. Very gingerly tested an air squat and it's fine. I spent the last 16 hours in a dead panic that I tore what's left of my meniscus. That was weird. 

SO HAPPY TO BE OFF. 

Saturday

AM
30:00-60:00 round-the-world of choice or swim

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Squat snatch clusters, 5 x 1.1; :10-:15 between singles, 2:00 rest
+
AMRAP in 8:00:
1 muscle-up
1 front squat from the ground, 145
2 muscle-ups
2 front squats from the ground, 145
3 muscle-ups
3 front squats from the ground, 145
and so on...
+
3 sets not for time:
:10-:15 L hang from bar accumulation
:10-:15 L sit on parallettes
5 moderate DB upright rows (both arms at same time)

AM

35:00 of row, wallballs, run, FLR

+

shoulder pre-hab

PM

A1/A2. complete 

B. 120, 120, 120, 125, 125(1.F)

+

4 + 4 MUs

+

complete
0:15 across for both
35/hand


Snatches felt better than last week, but still not crisp at all.  There was a couple of weeks where they were feeling great, I don't know what happened to that.  

Muscle-ups felt awesome again today!  I did the set of 2 unbroken, otherwise all singles with reasonably high catches.  Attempted a double on the very last set at the buzzer to close out the round of 5, but it wasn't even close.  Probably took just a hair too much rest between singles, I could probably push the pace a bit without risking failure.  But, here's why I didn't push it:

First time squat cleaning since pre-surgery, and it went terribly.  Warming up, 125 felt like 175 and I just lost all motivation to do this entire workout.  I just got really sad thinking that something that I have classically been good at is now a huge weakness and I don't have anything that stands out as a strength anymore.  Only squat cleaned the first 145, and I could barely stand up with it, so I ended up power cleaning then front squatting.  In metcons, no belt, and no wrist wraps (which was also challenging, I rely on those a lot but I didn't want to wear them on muscle-ups).  This blows.

Didn't even want to do the not for time stuff, I just wanted to go home.  

Saturday

AM
30:00-60:00 round-the-world of choice or swim

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Squat snatch clusters, 5 x 1.1.1; :10 between singles, 2:00 rest
+
5-4-3-2-1 for time:
Muscle-ups
Wall balls, 30 to 9
+
3 sets not for time:
:10 L hang from bar accumulation
:10 L sit on parallettes
5 moderate DB upright rows (both arms at same time)

AM

45:00 complete of row, handstand walk, jog, FLR

+ a little shoulder pre-hab

PM

MobilityFit clinic

+

A1/A2. complete 

B. 115 across

+

9:32

+

complete
35/hand


Didn't want to rush through either the AM or PM session today, so opted to train after the mobility clinic.  Also, figured that would serve as most of my warm-up...

Snatches didn't feel very crisp today, so decided to stick with a moderate weight that carried no risk of failure.  Probably a 50/50 split of true squat snatch and low/parallel power snatch.

Muscle-ups felt terrible today.  I don't know what I'm doing wrong or differently.  All singles, no fails but almost all extremely low catches.  And no discernible kip on the dip, which made a few of these very, very slow lock-outs.  This is so aggravating.  30lb wallballs were challenging; hit myself in the face once, lost my balance more than a few times, but never dropped the ball within a set.

L-sit on parallettes was surprisingly challenging after the L-hang.  Normally 0:10 wouldn't be anything to write home about.

Really enjoyed Drew's clinic.  Honestly, my biggest take-away was that I've been doing a pretty good job keeping up with lower body mobility on my own.  None of the stretches was particularly unpleasant, and nothing felt tight or like it really needed stretching.  After the clinic was over, I asked Drew about that pesky trigger point on the outside of my upper calf (right below the knee) which has been bothering me the entire time that my knee had been injured, so... 16 months? I can't get to it on my own, and Balza has only been able to get it once, so Drew suggested dry needling.  Now that I have real health insurance, I might see if he can knock it out.  It's more of an annoyance than anything, but I'd be very happy to see it go.

Saturday

AM

30:00-60:00 round-the-world of choice or swim

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Snatch gauntlet, 1 every :60 starting @ 85 and adding 5 every :60
+
AMRAP in 10:00:
90 double-unders
60 wall balls, 14 to 10'
max rope climbs in remaining time
+
3 sets not for time:
:25 L-sit on parallettes
6 light DB upright rows (both arms at same time)

AM
45:00 complete, just row, mobility and shoulder prep

PM
A1/A2. complete 

B. 140 (PR +5 for any snatch, and it was power!), 145Fx2

+

8

+

complete, 30/hand 

+

bonus 800m sled drag with Chels, 60

Another solid training day. 

Super happy with the snatch PR!!! I have video, but it's too ugly to post (just kidding, I posted it here: 125-130-135-140-145F-145F).  Everything up to 135 was pretty crisp, all power (this is so weird). Soft elbows on the catch on the 140, and feet were pretty wide, but the pull felt really good. Two nice pulls at 145 to chin level, this will come soon. I love gauntlets. 

10:00 piece was tough. Double-unders cooperated for the most part, tripped at 60 and 79. Wallballs to the 10' target got tough, broken 15/15/10/10/10, and really focused on depth.  Arms/shoulders were pretty tired when I got to the rope (4:30ish), and grip got completely blown up after the first 2 or 3 climbs. Finished the 7th climb with 1:10 to go and completely bitched out and decided that wasn't enough time for 2, so rested until the 9:30 mark then did the 8th climb. Way better than it used to be, but still not satisfied. 

Saturday

AM
30:00-60:00 round-the-world of choice or swim

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. 1 hang squat snatch + 1 squat snatch, 1-1-1-1-1 starting moderate and adding a bit each set; :10 between movements, 2:00 rest
+
For time:
5 muscle-ups
15 wall balls, 14 to 9'
4 muscle-ups
15 wall balls
3 muscle-ups
15 wall balls
2 muscle-ups
15 wall balls
1 muscle-up
+
3 sets not for time:
:20 L-sit on parallettes
8 light DB upright rows (both arms at same time

AM

40:00 AirDyne @ Z1, off twice for a few minutes of mobility

PM

A1/A2. complete 

B. 115, 115, 120, 125(1.F), 125 (videos)

+

10:47

+

complete 

20, 25, 25lb dumbbells

+

bonus 800m sled drag with Emily and Chelsea, 45 on the sled 

Today was great. I have some fun stuff this week, this is very exciting. 

Snatches felt off today, I don't really know what the issue was. I videoed all these to watch technique, and noticed that hip extension seems kind of pathetic, and also noticed that every single one of these reps was power. Errrrrr yeah, I have absolutely zero sense of this while I'm snatching, I just try to get under it and then stand up without really paying attention to where parallel is. I knew none of these reps was a super deep catch, but I was really surprised to see how high some of them were. Can I just think of snatching as snatching, and not distinguish between power and squat? 

Muscle-up / wallball thing was really fun. All singles on the muscle-ups, a few really low catches but no misses; toyed with the idea of trying a few doubles, but I wasn't catching any of them high enough to feel confident for a double. Wallballs all unbroken, no issues at all. 

0:20 L-sit is about the limit of making these pretty.

Added the sled drag because I was done early, it was a nice day, and all the cool kids were doing it. 

Saturday

AM
30:00-60:00 round-the-world of choice or swim

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Squat snatch, 10:00 tech/speed work - you pick the loads according to feel, but nothing heavy
+
AMRAP in 10:00:
1 muscle-up
5 wall balls, 14 to 9'
+
3 sets not for time:
:15 L-sit on parallettes
4/side light/moderate DB upright rows, 3110

AM

30:00 of row, jog and freestanding handstand push-up practice

PM

A1/A2. complete 

B. up to 113, 4 easy singles there 

+

11 + 2 wall balls 

+

complete 

30, 30, 35lb dumbbell 


Today was pretty good!

Snatching felt great.  Super solid.  

Muscle-up / wall ball thing was fun!  No misses on the muscle-ups, but a few in the middle were caught dangerously low, so I slowed down a touch.  Tried not to watch the clock, but I was probably taking about 0:20 transition time after each set of wall balls to chalk up and prepare.  Wall balls super easy, no issues at all.  

Saturday

AM
30:00-60:00 round-the-world of choice or swim

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Squat snatch, 10:00 tech/speed work - you pick the loads according to feel, but nothing heavy
C. Muscle-ups, 12 x 1; begin a rep every :40
+
3 sets not for time:
:12 L-sit on parallettes
6/side light DB upright rows, 3110

AM

37:15 complete, consisting of:

5 sets:

500m row

couple minutes of mobility 

+

3 sets, easy:

10 wall balls, 14 to 9'

0:30 single unders with heavy rope 

5 kipping handstand push-ups 

PM

@ DSC

A1/A2. complete 

B. complete up to 103

C. complete 

+

complete 

20, 30, 30lb dumbbell 


Today was the Dynamic Nutrition seminar at DSC - so glad I was able to meet Mike while he was in the neighborhood, and that Chelsea and Emily came with me!  Plus, he gave me a shirt! I'm blown away by how knowledgeable Mike is about pretty much everything that has to do with fueling and nutrition, and how he is able to make really insightful comments and suggestions to a cross-section of people with widely variable goals based on pretty limited background.  Really happy that I made the decision to work with him!  I felt very lucky that I get so much one-on-one time with him every couple of weeks.  He's the best.  Speaking of, I told him how last week I was insanely hungry (beginning on Saturday), went over on macros on Monday (gelato) and Tuesday (1.5 quest bars), he bumped my carbs by 20g to 260g on Wednesday and on Thursday I felt the best in training that I have in months, and he said that's a pretty clear sign that I need more food.  He's having me add a second refeed day on Tuesdays, so now I'm hitting 150P/60F/260C on training days and 150P/55C/300C on off days.  I'm relieved and pretty excited there is more food in my future.  Being hungry sucks.

Also enjoyed the opportunity to train in a different space today, although I won't lie, I was very apprehensive about hitting muscle-ups on the clock on unfamiliar rings. Chelsea reminded me that it's good practice for competition, which is 100% true, but I'm still not as confident as I'd like to be with these yet. I actually liked their rings a lot, they were hung from the rafters but the ceiling was low, so the strap length was similar to what I'm used to.  I had a choice between skinny or fat rings, and you'll be proud to hear that I chose the fat rings.  The texture was very different from ours (smoother, but at the same time stickier, which sounds paradoxical but was quite nice), and these mostly felt pretty good.  A couple of high catches, but mostly medium and none very low.

Snatching also felt pretty good - I felt like I was hitting really solid positions, but the bar felt much heavier than it should.  No issues at all dropping into a squat (although I accidentally power snatched a few, just because that's what I'm used to now).  This is exciting; more snatching please!  I'd still like to hit 150 by the end of the year... 

By the way - sorry for the weird AM structure this morning - I intended to cycle through all those things as a RTW, but then I just didn't feel like doing anything other than rowing.  Rowing at a Z1 pace was much faster than usual though, which was very strange (2:18-2:22 pace, normally right around 2:30).  I'm crediting the carbs.

We brought our own microwave because we are that neurotic about hitting our macros

So grateful to be working with this guy!

Sunday

AM
30:00-60:00 easy walk or hike

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups on fat rings, 15 x 1; begin a rep every :45
+
For time:
150 double-unders
90 row calories
30 strict handstand push-ups
+
3 sets not for time:
:10 L-sit on parallettes
4 barbell upright rows, 3110

AM

subbed:

30:00 AirDyne @ Z1

+

17:00 mobility

PM
A1/A2. complete
B. complete
+

13:59
+
complete, 73, 78, 78 


Today was pretty good! Chels came to keep me company during the PM, which was a real treat. Skipped the hike this morning because it was 29 degrees out and I'm just not prepared for that yet.

Muscle-ups continue to feel pretty good.  Catches weren't super high, but not that low either.

I actually kind of enjoyed the for time piece.  Double-unders were better than they have been, but still not great (mostly sets of 20-40).  Finished these at 3:14, which is still unacceptably slow.  Rowed at 750-850 for the first 75 calories, then bumped up to 900+ for the final 15 calories, to finish in 6:52. Strict handstand push-ups broken 5/5/5/5/4/3/3, took just under 3:30.  Shoulders are tired.

L-sits were easy, upright rows were not.  I've definitely been neglecting my shoulder mobility and pre/rehab exercises while trying to get my knee back to 100%, and it's starting to catch up with me... nothing hurts, I just can tell I need to add some stuff back in.  I've gotten too lazy thinking that the Crossover Symmetry can replace all the stuff from Drew Cook.

Sunday

AM
30:00-60:00 easy walk or hike

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups on fat rings, 10 x 1, but if no misses you can add another 5 reps; begin a rep every :45
+
For time:
250' handstand walk
+
10:00 @ 85%:
max L-sit
15 ski erg calories
45 double-unders

AM

1:15:30 @ Ault Park with Chelsea, Emily, and Mary

PM

A1/A2. complete 

B. 12 of 13 (missed #3)

+

5:07 (PR by 1:00)

+

2 rounds + 16 double-unders

0:30, 0:20, 0:15 L-sits


Muscle-ups felt really good today - only missed #3 due to a technique issue (I did the first two reps looking up at the ceiling from the very beginning, including the backswing, then changed my mind on #3 and went back to my usual way of swinging and I just wasn't focused enough).  I've decided that I like the idea of spotting the ceiling while I'm throwing my hips up, but I prefer to generate a kip with my head neutral.  Didn't finish out the last two because I felt a callous starting to rip and decided it wasn't worth it.  

Handstand walk started off great, then fell apart pretty badly.  Did 5x 50' increments; the first 50' was easily unbroken, then broke at 25' on the second and third laps - basically, I didn't fight it, if I felt like I would have had to struggle to stay balanced, I just came down.  But then the last two 50' laps were horrible, like nothing over 10'.  I couldn't keep my shoulders or core tight and everything just felt extremely fatigued.  

L-sits felt good.  Ski erg was fine.  Double-unders were shit.  I tried to change out the cable this morning, then realized I don't have wire cutters, so now I have one handle attached to the new cable and one handle attached to the old cable.  I used my original Rogue plastic rope, which actually started off pretty good (42 unbroken on the first set), but as soon as I was fatigued, I was tripping every 10-20 reps.  This is so stupid. 

Sunday

AM
30:00-60:00 easy walk or hike

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups on fat rings, 10 x 1, but if no misses you can add another 5 reps; begin a rep every :60
C. L-sit, 5 x :12; rest as needed to ensure a solid :12
+
15:00 @ 85%:
max handstand walk
250m ski erg
40 double-unders
250m row

AM
29:00 @ Ault Park

PM
A1/A2. complete 

B. 15 complete, no misses

C. complete

+

2 rounds + 98m row

79', 39', 45' handstand walk 


Today was miles better than last Sunday's training, even with this lingering cold.

Muscle-ups were mostly good; a handful of low catches but no misses and some were fairly high (for me).  I fully credit the Game of Thrones/Lord of the Rings soundtrack.  

L-sit was fine.

79' handstand walk is a PR  by 19' (24m).  Probably could have gone a few meters farther if I had a longer straightaway.  Skiied at 2:25-2:35.  Rowed at 1:55-2:01.  Double unders were TERRIBLE today - each set was broken at least 4 times before 30, then on the last 5-10 of each set I was tripping after EVERY jump (so like, 33, trip, 34, trip, 35, trip, 36, trip, 37, trip, 38, trip, 39, trip, 40).  What the actual fuck.  There was a minute where I was decent at double-unders last year, but for the past several months they've been shit.  I ordered a new cable for my rope a few months ago, since the existing one got kind of bent, but haven't switched them out yet.  I should do that today.

Talked to Mike Kesthely yesterday - we're both frustrated with lack of progress. I've been working with him for 10 weeks and went from a very stable 165 to now a very stable 163.  I'll take the 2lbs, but it's just been an incredible amount of counting and calculating and stressing about perfectly hitting specific numbers for such a small weight loss.  I can't imagine that he has many clients more compliant than I have been.  He made a fairly dramatic adjustment - testing out 150P/60F/240C this week...

Sunday

AM
30:00-60:00 easy walk or hike

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups on fat rings, 10 x 1, but if no misses you can add another 5 reps; begin a rep every :60
C. L-sit, 6 x :10; rest as needed to ensure a solid :10
+
15:00 @ 85%:
10 kipping handstand push-ups
20 ski-erg calories
30 double-unders

AM

83:00 complete @ Ault Park with Chels

PM
A1. complete

A2. complete 

B. missed #3, 5, 8, 9 :(

C. complete 

+

3 rounds + 11 calories 


This morning started off so nice, and the day just went downhill from there (including a significant fuck-up in my new lab - somehow I contaminated a line of stem cells with bacteria, which they teach you how to not do in like science lab skills 101).  This was the worst I've felt in a training session in months.  

Muscle-ups were AWFUL.  It's been a long time since they were this bad.  I just had zero pop to turn them over, and the ones I did catch were extremely, extremely low with the rings far apart.  I'm surprised I was able to save as many of these as I did. 

L-sit was fine, 0:10 is a totally manageable increment.

Fell off the wall approximately 87 times on the handstand push-ups.  I don't know what was wrong, I wasn't having a problem kipping or locking out, I just kept falling off the wall (both at extension and in the bottom of the kip).  Double-unders were shit today, tripped at least 3-4 times on each set.  Felt like I was skiing for 13:00 of the 15:00.

Mike adjusted my macros when I told him that the last couple of days felt completely unsustainable (and the scale is still not responding, so what's the point?) - 150g protein, 205g carb, 80g fat (but not including fish oil, so I had been effectively only getting 74g fat this week).  

Just having a day where everything sucks.  Sigh.

Sunday

AM (make up from yesterday)
30:00-60:00 round-the-world of choice or swim

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest

A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups on fat rings, 8-12 x 1; begin a rep every :75
+
15:00 @ 85%:
max L-sit hold
20 row calories
10 kipping handstand push-ups
40 double-unders

AM

60:00 complete of AirDyne, row, mobility and assorted knee flexion activities

PM
A1. complete 

A2. complete 

B. 12 complete 

+

3 rounds + 9 hspus 

0:23, 0:17, 0:12, 0:12 L-sits 

Neglected mobility a bit this week with the hectic schedule, and I could feel it today.  Definitely need to keep on top of it a bit better.  Highlights of the knee flexion activities: depth on 6lb wallballs is greatly improved, it's not questionable at all anymore; 20" box jumps are totally a non-issue; plus 3 sets of 5 back squats with a 45lb bar, all of which were "well below" parallel, according to Brandie (and confirmed by video).  Huzzah!

Muscle-ups felt SO MUCH BETTER than last week.  Holy crap.  These were probably the highest catches I've ever made on the fat rings (although still not nearly as easy as the skinny rings).  I'll take it.

15:00 piece was tough again, but I liked it.  L-sits went downhill fast.  Rowed just under 900 cal/h. All hspus broken 6/4 (6/3 on the last set when I ran out of time).  First set of double-unders broken like 5 times, but then the next two sets were unbroken.  

Not pictured: 52:00 of mobility to get to this point

Wednesday

AM
9 sets:
500m row @ 90%
2:00 walk rest (4:00 after sets 3 & 6)

PM
A. 1 power clean + 2 hang squat cleans + 1 front squat + 2 shoulder-to-overhead, build to a tough set
B. L-sit, 3 x max perfect hold; 2:00 rest
+
3 sets @ 70%:
10m handstand walk
200m run
10 CTB pull-ups - goal is unbroken
2:00 walk rest
+
3 sets @ 70%:
45 double-unders
15 burpees
45 double-unders
2:00 walk rest

AM

1:58.2

1:58.1

1:58.1

1:58.1

1:58.3

1:58.1

1:58.2

DNF

PM

A. 165

B. 0:21, 0:16, 0:17

+

2:35

2:38

2:40

+

3:02

3:02

2:48

Welllll.... I think I found the limit on a sustainable pace for Rowing Wednesday.  These felt great through 5 sets; the 6th started to creep above 90% trying to match the pace I had established.  Wasn't recovered before starting the 7th set (even though I had the longer rest at that point), and this was really, really hard to hold.  Made it 250m through the 8th set and just completely lost it.  It didn't really occur to me to finish out the 8th and 9th sets at a slower pace - seriously, at that point, it would have been like a 2:10 - but Conner and Chelsea both said that's what they would have done, so now I feel like a little bitch.  Sorry, Stephen :(

PM session was nice, but I was exhausted - not sure if it's just because it was the first really warm day of the season, or the harder AM session...

Barbell complex was much harder than I thought it would be. Power cleaned 175, returned it to the hang, and promptly dropped it. 

L-sit was hard today, too. But they were as perfect as I can make them, pointed toes and all. 

The handstand walk + run + CTB workout was quite enjoyable. All unbroken. 

It was really hard to find 70% on the double-under + burpee workout. I was breathing pretty hard throughout the whole thing, and ended up just standing around a lot. Burpees were very slow. But double-unders were better than they have been recently! Still not great, biggest set was 42, but much, much better than they were on Sunday. 

Friday

On a running clock:
0:00-6:00 to establish a hang squat snatch max in 3 attempts (1 every 2:00)
6:00-7:00 rest
@ 7:00 complete a max L-sit on parallettes hold
+
For time:
9 muscle-ups
9 clean & jerks, 95
+
10:00 AirDyne easy

@ CrossFit Active Performance

115, 125, 130

0:36

+

8:06

+

Complete on Assault bike 

Really looking forward to running through some of last year's Regional events this weekend! I guess today went as well as could be expected. 

Hang snatches felt great, fast under the bar again (PR +15). So... I've now power snatched 130 and hang snatched 130... I really should be able to squat snatch more than 130.  Bah. 

L-sit was easy until it wasn't. 

Flirted with the idea of stringing muscle-ups together, but they didn't feel as strong as they did earlier in the week. All singles, tried to go one every 0:45. Done at 7:35, clean and jerks all touch and go and easily unbroken. 

Thursday

AM

45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM

10:00 light scap activation

+

A. Paused front squat, 3-2-1, 21X1; 3:00 rest

B1. Unweighted strict pull-up clusters on rings, 4 x 3.3.2.2; minimal rest between, :60 rest

B2. 1 push jerk + 3 split jerks (hold on to bar throughout), 4 x 1 building each set; 2:00 rest

+

AMRAP in 12:00:

20 AirDyne calories

15 wall balls, 14 to 10

10 tough strict ring rows

+

Not for time:

200m heavy 1-arm Farmer's walk, switch sides every 25m

AM

complete; 0:15 on parallettes

PM

complete

+

A. 205(3), 225(2), 245(1)

B1. complete

B2. 125, 135, 145, 155(F PJ)

+

4 rounds + 13 calories

+

complete with the hundo

L-sits felt very tough this morning - legs were dropping earlier than usual (around 0:08), but managed to hold on for 0:15 each time (got a bit shaky).

PM session started out a little low energy but got better.  Probably could have gone a little heavier for the paused front squat sets of 3 and 2, but the single at 245 was definitely heavy for today.

Took longer breaks between the clusters of ring pull-ups than last week, but they were all less than 0:10 for the most part.  Maybe a little longer on the last set.

Jerk complex at 145 felt really excellent.  Push jerk was a little forward at 155, and it completely surprised me to fail it.  The 3 split jerks were fine at 155 but not as crisp as at 145.

AMRAP started out a little rough, but got into a good groove as the minutes went on (errr... that probably means I should have warmed up a little better, rather than just doing 3 wallballs and a test spin on the bike to make sure it wasn't broken).  All wallballs and ring rows unbroken.  Legs were fatiguing more quickly on the wallballs than shoulders, which was totally weird.  I kept having to remind myself that I'm good at squatting, and it would be stupid and wimpy to break up the sets for leg fatigue when my shoulders could keep up.  Transitions could have been faster.  Everything probably should have been faster... I could have kept that pace for several more minutes, but I didn't want to push the AD much more, considering how the legs were feeling on the wallballs... meh.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM
A. Tall snatch, build quickly to a tough but perfect single
B. Squat snatch, 12 x 1 @ 115; begin a rep every :30
C. Back squat, 1-1-1-1 @ 80-90%, 20X1; 2:00 rest
D1. DB power row, 2 x 4-5/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 3-4, 30X1; :90 rest
+
8 rounds for time:
5 DB shoulder-to-overhead, 40/hand
5 strict pull-ups

AM

complete; 0:15 on parallettes

PM
A. 85
B. complete
C. 245, 255, 270, 270
D1. 65(5), 70(5)
D2. 65(3), 65(4)
+
7:23


Wasn't feeling very fast on the tall snatch today - 85 was good, but dipped at 90, so called it there.

Missed one snatch (behind!  4th or 5th rep, I think), and made it up at the end.  Most of these were really solid.

Back squats felt heavy.  Merrrr... I don't like this.  I feel like I could front squat more than I could back squat right now.

DB stuff felt good.  Pleasantly surprised by the DB bench.

Ha, I guess I need to be careful about what I write here.  Last week, I said I thought I'd go faster if it was 8 rounds of 5 instead of 4 rounds of 10... and sure enough, I did (by like 0:45, even with heavier DBs).  DB S2O felt strong.  Pull-ups broken 3/2 for 7 rounds, then 2/1/1/1 for the last round.  Definitely felt like I was wasting less time staring at the bar than last week, but still needed a few seconds before each set of pull-ups...

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM
A. Tall snatch, build quickly to a tough but perfect single
B. Squat snatch clusters, 4 x 1.1.1 - goal is no misses like last week even if loads are lighter; :10 between singles, :90 rest
C. Back squat, 2-2-1-1 @ 80-90%, 20X1; 2:00 rest
D1. DB power row, 2 x 5-6/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 4-5, 30X1; :90 rest
+
4 rounds for time:
10 DB shoulder-to-overhead, 35/hand
10 strict pull-ups

AM

complete; 0:11-0:14 on parallettes 

PM

A. 90
B. 105, 110, 115, 120
C. 240(2), 255(2), 270(1), 270(1)
D1. 50(6), 60(6)
D2. 55(5), 60(5)
+
8:07

Basically held the L-sit as long as I felt comfortable... did not try to hold on any longer once it started getting tough.

Tall snatch at 90 was not perfect.  Not as easy as last week.  

Snatches felt good - felt a lot of pressure not to miss any, and was certain that I would start overthinking it and would fail at least one, so very very happy to make all the reps.  A couple may have been caught a little above parallel, which is weird because I hate power snatches.

Back squats are feeling easier again.

Not sure I was doing the DB power rows correctly, because they weren't that hard at all.  I liked these MUCH better than the 1-arm rows... DB bench felt solid once I got them into position.

Struggled a bit with the strict pull-ups.  Started standing around way too much in the 3rd and 4th rounds.  Almost all doubles, with a few sets of 3 in the first 2 rounds, and 2 singles to finish out the last round.  I think I would have gone significantly faster if this were 8 rounds of 5 pull-ups - all the time spent standing around between doubles would be severely diminished. DB S2O were fast and easy.

Wednesday

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift, 7 x 1 @ 215-225-235-245-255-265-275; not for time, but only rest long enough to change weights, refocus, and get in a solid lift - probably every :30 to start, then :45-:60 for the last couple
B. Flat-surface dips, accumulate 20 solid singles; rest as needed between reps
+
For time @ 80%
16 stone-to-shoulder
200m Farmer's walk, 70/hand
:60 L-sit on rings accumulation
+
3 sets not for time:
5-7 glute-ham raises, 20X1 - weight if possible
20 hollow rocks (forward & back = 1)

AM
complete with +50 on the RH

PM
A. complete
B. complete
+
9:00
+
complete; +20(7), +25(7), +30(5) on the glute-ham raises

UGH I hate the reverse hyper so much.  But, I have a feeling I'm on the "Your deadlift sucks!" plan, so I'd better make friends with it.  Adding a 4th movement really made the morning fly by, so that was a positive.

CGDL felt super heavy today - at 255, had to double-check the plates to be sure I was adding correctly.  275 was a little grindy...

Flat surface dips were nice and easy.  Had a couple people watch to be sure that depth was good.

Stones done in just over 2:00.  Took the FW outside; made it 100m unbroken, then 50/50 on the way back.  L-sit on the rings done in 6 x 0:10 with 0:20-0:30 rest.

I think my hamstrings are going to be very sore tomorrow from the glute-ham raises... eek.

Wednesday

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 7 x 1 @ 215-225-235-245-255-265-275; not for time, but only rest long enough to change weights, refocus, and get in a solid lift - probably every :30 to start, then :45-:60 for the last couple
+
For time @ 80%
15 heavy tire flips w/jump in & out
30 strict push-up DB burpees, 50/hand
:45 L-sit on rings accumulation
+
3 sets not for time:
15 reverse hypers
15 hip extensions
15 hollow rocks (forward & back = 1)

AM

complete

PM

A. complete

+

14:10

+

complete; +50 on the reverse hyper

CGDL felt really good today - 275 wasn't a struggle at all, and I'm doing a better job of pulling the bar into my shins on the way up.

Tire flips were no big deal, but the DB burpees kicked my ass again.  Broke them up into sets of 6, but just couldn't catch my breath.  L-sit on the rings was harder than on parallettes, broken into 0:08-0:10 increments.

Tuesday 3 June

AM
45:00 AirDyne @ Z1, off bike every 5 for 2 dead hang to inverteds

PM
A. Squat clean & split jerk, 10 x 1 @ 165; begin a set every :60
B. Back squat, build to a tough set of 10 (leave a bit in the tank)
C1. 1-arm DB row, 3 x 4-5, 21X1; :30 between arms, :60 rest
C2. DB bench press, 3 x 7-9, 20X1; :60 rest
D. L-sit on parallettes, 3 x max hold; rest as needed

AM
complete

PM
A. complete
B. 10 @ 225
C1. 50(5), 55(5), 60(5)
C2. 50(9), 55(9), 60(6)
D. 0:30, 0:20, 0:25

C&J all felt freaking fantastic today.  Every single squat clean was crisp and easy.  Back squats felt strong, was really nice to stop at 10.  Should have gotten a few more seconds on the second L-sit, but started laughing...