Wednesday

AM

20:00 @ very easy pace:
250m row
15 AirDyne calories
200m ski erg
+
Crossover Symmetry activation circuit
+
15:00 mobility work of choice

PM
A. Glute bridge w/shoulder on ground, tough single, 21X2
B. Muscle-up, accumulate 9-12 crisp singles; rest as needed
+
9-8-7-6-5-4-3-2-1 for time:
Perfect ring push-ups
CTB pull-ups
+
Not for time:
100m tough indoor sled drag in 10m increments

AM

complete

PM

A. 430

B. 12 complete 

+

7:49

+

complete with 310 on the sled; alternated forwards and reverse 

430 seems like a ridiculous amount of weight on the glute-bridge. Probably could have done just a little more, but ran out of room on the axle bar and already had to reorganize the weights once with metal plates to make them fit, so just called that the tough single and moved on. 

Muscle-ups felt really, really good today! These were all caught really high (for me), except for one or two towards the end. 

Ring push-ups all unbroken. Butterflied all the CTBs; split 9, 8, 7 into two sets, then 6 through 1 done unbroken. Took an extra few seconds each round making sure I was ready to hit a quality set of pull-ups. Rhythm felt great, nice and patient. 

Sled drag was tough, and reverse is much easier than forwards. This took a very long time. 

Wednesday

AM

20:00 @ very easy pace:
250m row
15 AirDyne calories
200m ski erg
+
Crossover Symmetry activation circuit
+
15:00 mobility work of choice

PM
A. Glute bridge w/shoulder on ground, 3 x 3-4, 21X2; 3:00 rest
B1. CTB pull-ups clusters, 3 x 4.4.4; short rest between 4s, :30 rest
B2. Reverse sled drag, 3 x 10-15m very heavy; :30 rest
B3. Double-unders, 3 x max in :30; 2:00 rest
+
10-9-8-7-6-5-4-3-2-1 for time:
Perfect ring push-ups
Toes-to-bar

AM

complete 

PM

A. 250, 270, 290

B1. complete

B2. 15m with 265

B3. 36, 44, 47

+

8:49


Pretty decent training day, considering all the other shit I've got going on at the moment.  So happy Mom was game for trying her first CrossFit class - she had a blast, and all night has been saying "I can't believe I did that!" with the cutest smile on her face.  Thanks, Austin, for being so patient with her!  I know it's hard to have someone with zero experience jump into a class.

Glute bridges were fine, it's starting to get a little uncomfortable on the hip bones, but the actual movement continues to feel strong.

Did all CTBs butterflied, but had two "false starts" where I was off rhythm on the first rep, so I dropped off and re-started the set of 4.  I need to emphasize being patient and waiting to come through at the top, I think I try to rush the top and that's where I've been getting off rhythm.  These are coming along, though.

Underestimated how sticky the floors would be, and originally had 355 on the sled (what? I know), which would not budge at all, so stripped a 45 and tried 310, and that also would not budge, so stripped another 45 and used 265 for the drags.  This was a real struggle today - the sled didn't feel heavy at all, it just wouldn't move.

Tripped twice on all 3 sets of double-unders.  Blah.  

And then the for time piece... underestimated how many reps this was going to be, and moved pretty slowly from 9 down to 5.  Felt a callous starting to rip on the set of 4 TTB, so 3, 2 and 1 were done strict.

Side note - my knee is being a complete asshole tonight.  I've definitely been moving around nonstop the past 3 days with the move, and haven't been as diligent about icing it (mostly because the ice was in one apartment and the chairs were in the other), but it's so bad right now that it's alarming.  Two weeks.  This had better actually fix it.  Ughhhhhhhh.

Wednesday

AM

15:00 AirDyne @ Z1
+
Crossover Symmetry "activation" circuit
+
15:00 mobility work of choice

PM
A. Glute bridge w/shoulder on ground, 3 x 4-6, 21X2; 3:00 rest
B1. CTB pull-ups clusters, 2 x 5.5.5; short rest between 5s, :60 rest
B2. Reverse sled drag, 2 x 15-20m very heavy; 2:00 rest
+
For 10:00:
Evens: :30 ski erg @ 90% aerobic
Odds: 5-10 perfect ring push-ups
+
For 10:00:
Evens: 7-10 toes-to-bar
Odds: 30-50 double-unders

AM

complete

PM

A. 180, 200, 230

B1. complete 

B2. 20m, 15m with 325 on the sled 

+

complete 

10 across 

+

10, 10, 10, 8, 8

50, 50, 50, 39, 50

Today was an extremely hectic day at work. I was in lab at 7:15am and didn't sit down until 1:15pm (logged over 12,000 steps in that 6 hour period...) By the time I left at 4:30, I was cranky and had a headache, and was as close as I've ever come to just blowing off a training session. But, I didn't, and as soon as I started training everything magically improved. I'm going to have to prepare myself for some longer/harder work days come Fall with my new job, and just be okay with altering my schedule a bit. Booooo. 

Coulda started a lot heavier on the glute-bridges. Used the axle again but skipped the yoga mat- didn't make much of a difference. 

Used the CTBs as butterfly practice: the first set went much better than the second (4/5/4 in rhythm), the second set was kind of a disaster. 

Sled drag felt easier than last week, even though it was heavier. I felt it more in my quads for some reason, last week was all hammies. 

EMOMs were great. Grip got a little blown up on the toes to bar. Love the improved consistency of hitting bigger sets of double-unders! 

PS- I'm really sorry about breaking the Crossover Symmetry :( 

Wednesday

AM

15:00 AirDyne @ Z1
+
Crossover Symmetry "activation" circuit
+
15:00 mobility work of choice

PM
A. Glute bridge w/shoulder on ground, 3 x 6-8, 21X2; 3:00 rest
B. CTB pull-ups, 1 x max unbroken
C. Reverse sled drag, 2 x 20-30m very heavy; 2:00 rest
+
For 8:00:
Evens: :30 ski erg @ 90% aerobic
Odds: 5-10 perfect ring push-ups
+
For 8:00:
Evens: 7-10 toes-to-bar
Odds: 30-50 double-unders

AM

complete 

PM

A. 130, 150, 170

B. 14 (PR+2)

C. 25m with 310 on the sled 

+

complete 

8 across 

+

10 across 

50 unbroken across (!)

Today was pretty good. On paper, I wasn't very enthusiastic about today's training but I actually really enjoyed it. 

Glute bridges weren't challenging until 170, but I've never done these before so I wasn't sure where to start. Used the axle and a yoga mat for padding. 

CTBs were horribly out of rhythm with a LOT of just hanging in between reps. I hate this weird limbo of not being able to kip or butterfly consistently. 

Sled drag was HEAVY. Luckily it wasn't too humid today, so the floor wasn't very sticky. Hamstrings were shaky for a few minutes after this. 

I love EMOMs. These were nice. Where did those double-unders come from?!?! Maybe not doing any for 2 months is the secret...

Monday - 15.4 redo redo

AM
shoulder prep
+
20:00 AirDyne @ Z1

PM
A. Power clean, build quickly to a single @ 155
+
15.4 re-do re-do
+
3 sets for even times:
20 row calories
15 box jumps or step-up step-downs, 20
10 burpees
5 thrusters, 85
3:00 walk rest
+
3 sets not for time:
10 strict pull-ups
:30 glute bridge hold

AM

complete

PM

A. complete
+
46 (3:10) - worse than Saturday
+
3:03
3:08
3:09
+
complete

Totally demoralizing third attempt at 15.4 - failed (what felt like) dozens of handstand push-ups today, including the last one in the set of 6 (major warning sign).  My kip was absolute shit today, almost every rep was a struggle to lock out, and went to singles in the set of 9. Had just under a minute left when starting the set of 15, only got one good rep and 3 fails. This felt worse than it did on the first attempt, even though today's score beat Friday's.  Blah.  Moving on.  

3 sets were tough, the burpees were the easiest part (what?!).  Rowed right around 1000 cal/h, did all box jumps but legs were shaky after the row, so these were pretty slow.  Burpees were nice and fast.  Thrusters were murder on my knee - the weight felt light, it was just stabbing which made me hesitate before every rep.  Shit.  I know they're coming this week so I'm just gonna have to put my head down and deal. Wore the black knee sleeves throughout all the movements, no issues with the other pieces while wearing them. Gonna have to make a decision soon about whether to go back and see Tim...

Felt nice to do some strict pull-ups today! It's been a while.  The pulling felt really strong but I was swinging all over the place.  Glute bridge hold was weird, I think I was doing them correctly? Not challenging at all.