Monday

AM
800m light/moderate sled drag, alternate forward & backward as desired
200m Farmer's walk, moderate/tough
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 12 x 2 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Pistols, 5:00-8:00 easy practice, don't accumulate more than 20 total reps
C. Weighted supinated pull-up, build to a max for the day
+
10 rounds for time:
1 rope climb
5 burpees
+
As a cool-down:
500m row
400m run
300m ski-erg
200m run

AM

subbed 30:00 AirDyne @ Z1

PM

A. complete with 135 on the bar

B. DNF

C. 235.5 (165.5 + 70, PR+4)

+

7:20

+

complete


Back squats felt AWFUL today.  I don't know what my deal was.  The bar felt so, so heavy when I unracked it each time.  I think depth was still good, but speed was definitely slower than it has been.

Intended to do the same thing with the pistols as last week, where I worked backwards from strongest knee sleeve to bare-kneed, but I was struggling big-time with the bees knees (left only).  I missed a few attempts when I just fell backwards at the bottom, but more concerningly, on my last attempt I felt a very sharp stabbing on the medial side.  Called it.  Fuck fuck fuck fuck fuck.  Haven't tested an air squat since then, I'm going to pretend it didn't happen.

Weighted pull-up felt great! The 70 was tough but not super slow, so I threw on 75 but only made it half-way.  I was hesitant to weigh myself since I haven't been tracking my food, so I started with the scale at 170 but I had to keep nudging it down, much to my surprise.  Mike was right, relaxing a bit isn't going to completely derail me.  That's a relief.

Didn't feel like moving much faster on the rope climbs.  I think I did a good job of dropping right into a burpee after a climb, but I took a few breaths before each climb.  Nothing was a limiter in particular, I just wasn't in a hurry.

Actually really enjoyed the cool down! 

Sunday

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

PM
A. 1 power clean + 1 hang power clean + 1 split jerk, 1-1-1-1-1 tough but not maximal; begin a set every :90
B. Clean-grip deadlift, 6-5-4-3 moderate, 11X1; 2:00 rest
+
4 sets for even reps/calories:
:30 strict handstand push-ups
:30 rest
:30 ski erg
:30 rest
:30 strict handstand push-ups
:30 rest
:30 kettlebell swings, 53
:90 rest

AM

subbed 35:00 AirDyne @ Z1

PM

A. 125, 145, 155, 160, 165, 170F (PC only)

B. 215(6), 225(5), 235(4), 245(3)

+

9, 9, 9, 9 strict handstand push-ups 

6, 6, 6, 6 ski cals

8, 8, 8, 7 strict handstand push-ups 

15, 15, 16, 16 kettlebell swings 


Power cleans felt really easy today, but I was struggling with the HPC on all reps - bounced them all, but was kind of off balance and caught these wide instead of low.  Split jerks were easy and crisp.

This is definitely the upper limit of moderate for the CGDL... in Olys, no belt.

Shoulders are completely, 100% fried.  Jesus.  3/3/3 on all rounds on the first set of strict HSPUs, one pull shy of 7 calories on all rounds of the ski erg (800-900 cal/h), 3/3/2 on the second sets of strict HSPUs (3/3/1 on the last set), and all KBS unbroken.  Hands were inside a 24"x34" box for the handstand push-ups, but I'm 99% certain these were not to Open standards based on how I had to adjust my positioning last week on 15.4.  

Sunday

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

PM
A. Hang power clean gauntlet, 1 every :60 starting @ 125 and adding 5 every :60
B. Clean-grip deadlift, 8-6-4 moderate, 11X1; 2:00 rest
+
15.4 @ 85%
+
3 sets steady:
200m ski erg
60 double-unders
1:1 work:rest

AM

30:00 AirDyne @ Z1

+

15:00 mobility

PM

A. 180 power, 185 to parallel (video of both)

B. 195, 215, 225 - no belt

+

66, 2:28 (+17 and 0:47 faster split) (round of 15 hspus)

+

1:56 

1:55

1:57


Hang cleans felt much better than last week.  The 180 was a HPC PR +5, but I'm hesitant to say that the 185 was power.  It felt like a squat, and it looks exactly at parallel... but I'm super pleased that I'm continuing to get lower instead of wider as it gets heavy! 

No issues on the CGDL.  My hamstrings were actually a bit sore from these last week, which was a first - maybe I'm finally learning to pull with something other than my back.

Wanted to smash 15.4.  I didn't.  Huge improvement from 8 months ago, but it's still an extremely weak score (from 699 in the region to 430).  And yes, I know it said @ 85%, but I'm not sure how much faster I really could have gone without risking failing more handstand push-ups.  Did 3, 6, 5/4, 4/4/4, then the video of the 15 is linked above (tried for 3's, but one fail, ended with 2's).  Had 0:10 to get back to the wall - rushed one rep, I locked it out but fell away from the wall, so no-rep.  Heels were clearly over the line on all reps, but I had to move my hands significantly closer to the wall than I naturally would have chosen.  All PCs quick singles.  I really didn't feel like I was resting  all that much, but the video makes it painfully apparent that I'm spending an enormous amount of time standing around.

Ski / double-under was fine... skiied at 2:20-2:25/500m, intentionally broke the first two sets of DUs 40/20, tripped on the third set (38/21/1).

Sunday

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

PM
A. Hang power clean, build quickly to a heavy single
B. Clean-grip deadlift, 10-8-6 moderate, 11X1; 2:00 rest
+
8:00 @ 80% of [1 hang power clean @ 88% of best load in A + 3 strict handstand push-ups to Open standard]
4:00 rest
For time:
90 double-unders
30 ski-erg calories
90 double-unders

AM

subbed 13:00 AirDyne @ Z1

PM

A. 165, 175Fx2

B. 155, 175, 195 - no belt

+

11+1 HPC @ 145

+

6:10

PM2
90:00 rock climbing @ Climb Time


Hang power cleans felt pretty terrible today.  The first miss at 175 was close, just too forward to save it.  Only deadlifted it the second time, and kind of didn't know what to do with the bar from there - it felt super heavy.  It kind of felt like the same problem I was having with the hang snatches from the other day, where I just didn't know how to engage my legs from the hang position. 

Clean-grip deadlifts felt good.  Kind of guessed on what a "moderate" weight would be here... 

Hang power cleans continued to feel like shit in the 8:00 piece, but no misses (some quite ugly, some less ugly).  All strict HSPUs unbroken.  Had Kellie watch a few reps while I warmed up to make sure my heels were over the line, then made chalk handprints to make sure that I always put my hands in the same place.  Made sure to flex my feet to raise my heels as much as possible at the top, but there was no one watching these reps and I didn't video, so I'm just assuming that I was consistent enough to ensure these were all to Open standard.  I did have to adjust to a slightly narrower position and slightly closer to the wall than I had been doing, but not a huge change.

Double-unders were great on the first set; tripped at 67, then a few small sets to finish the 90.  Skiied at >800 cal/h.  Second set of double-unders was complete shit; no set bigger than 25, and lots of trips on the first jump, which added an enormous amount of time.  I really think my rope is just a quarter of an inch too short, and when I get fatigued and my arms drift away, the rope no longer grazes the ground...

Had a work outing to Climb Time today, and Kellie and Chelsea joined me!  This was super fun.  It was really cool to learn something new and, as cheesy as it sounds, use your fitness outside of the gym.  I'd like to go again!

Not pictured: the ground, approximately 6" out of frame...

Sunday

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

PM
A. 1 power clean + 1 hang power clean, build quickly to a tough set
B. Double overhand Romanian deadlift w/straps, build to a 2RM, 3010 - you can set these up in the rack so you don't have to pull the first from the floor...
+
4:00 @ 90% of [2 heavy power cleans + 4 strict handstand push-ups]
4:00 rest
4:00 @ 90% of [12 kettlebell swings @ 53 + 12 burpees]
4:00 rest
4:00 @ 90% of [10 ski erg calories + 50 double-unders]

AM

slept in

PM

A. 170 (video)

B. 270 (video)

+

3 + 1 PC @ 175

3 + 9 KBS 

2 even

I've been completely off the reservation, diet-wise, for the past 3 days, and I can feel it. I kind of needed the mental break, but it's crazy how sugar/gluten/alcohol makes me feel. Friendsgiving today, then back to normal tomorrow.

Power cleans weren't quite as crisp and easy as they were last week, but happy with the continued success of getting lower instead of wider.  Power cleaned 175 twice pretty easily, then chickened out on the HPC both times.  

Taking the bar from the rack for the RDL was a HUGE gamechanger.  These were so much easier without the initial deadlift.  270 seems like a ridiculous amount of weight, so I took video to make sure that I've been doing them correctly this whole time... 

Intended to use 165 for the power cleans on the first 4:00 piece, but I already had the bar loaded with 175 in competition plates, so I decided not to be a pussy and just use 175.  Definitely had to take a moment or two before each rep, but no misses, and done in metcons.  This is the most consistently I've ever hit heavy power cleans in one day, for sure.  All strict HSPUs easily unbroken.

Had a hard time pushing the pace on the KBS/burpee piece, just because those two movements suck.  Dropped right into the burpees and kept a steady pace on these, but definitely hesitated before picking up the kettlebell each time.

Double-unders were good on the first round (tripped once at 39), but shit on the second round.  I should have had plenty of time to get back to the ski erg, but I tripped like 17 times on the second set.

Sunday

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

PM
A. 2 power cleans + 2 hang power cleans, build quickly to a tough set
B. Double overhand Romanian deadlift w/straps, 3 x 3-4, 3010; 2:30 rest
+
8:00 @ 80% of [5 strict handstand push-ups + 7 power snatches @ 65 + 35 double-unders]
4:00 rest
8:00 @ 80% of [9 ski erg calories + 9 Russian kettlebell swings @ 70 + 9 burpees]

AM

subbed 30:00 AirDyne @ Z1

PM

A. 145

B. 195, 215, 230(3)

+

5

+

3 + 2 burpees


The last two Sundays have been tough, not sure if it's the template for the day or the loneliness.   I'm thinking that after Christmas, I'm going to switch my rest days in preparation for the Open, but mostly so that I'm not alone so much even though I really prefer training on both weekend days.  I wish my friends liked training on Sundays, that would be much nicer for me.  Alas.

Missed the last rep of the complex on the first attempt at 145; I tried to bounce the HPCs, got the first one but the second one was way forward.  On the second attempt, I reset at the hang for both HPCs.  Pretty ugly reps.  Can I say it again?  I hate power cleans.

Romanian deadlifts felt really good.

Felt like I was working harder than 80% on both 8:00 pieces.  The first one was all unbroken with deliberate transitions.  Strict handstand push-ups were fairly easy.  TnG light power snatches continue to be my absolute least favorite movement in all of CrossFit.  Double-unders FINALLY cooperated, no trips.  Second piece was much slower all around, I was breathing pretty hard throughout the whole thing.  

Sunday

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

PM
A. Power clean, build to a max for the day
B. Double overhand Romanian deadlift w/straps, 3 x 4-5, 3010; 2:30 rest
+
8:00 @ 80% of [10 kettlebell swings @ 53 + 10 DB push presses + 40 double-unders]
4:00 rest
8:00 @ 80% of [21 ski erg calories + 7 wall walks]

AM

subbed 30:00 AirDyne @ Z1

PM

A. 175, 185Fx3

B. 155, 175, 195

+

3 + 5 DB push press @ 35/hand 

+

2 + 7 calories 


Meh, today was not the best.

I really hate power cleans.  I don't know how to use my legs, and I don't know how to get lower instead of wider.  Only pulled 185 twice, tried to catch it on one of the attempts but it was way forward.  I hit 185 18 months ago, so this is stupid.

Romanian deadlifts felt good.

I was breathing really hard on both 8:00 pieces; for some reason, I felt really out of shape on these.  May have been slightly ambitious with the dumbbell weight selection for the push press - only did 10 touch-and-go at the shoulders on the first round, but on the second and third rounds I was having to re-set at the shoulders after 5 reps.  Double-unders unbroken on the first round, tripped once in the 20's on the second and third rounds.  I'm pretty sure I cut my new cable too short, so I ordered another one.  Shoulders were fried by the time I got to the wall walks... 

Saturday

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

PM
A. Power clean, build to a tough-and-go 2RM
B. Double overhand Romanian deadlift w/straps, build to a heavy double, 4010
+
8:00 @ 80% of [1 rope climb + 30m Farmer's walk @ 70/hand + 4/side 1-arm DB shoulder-to-overhead @ 45]
4:00 rest
8:00 @ 80% of [12 ski erg calories + 20m moderate yoke carry (10m out & back)]

AM

30:00 of row, handstand walk, jog, wallballs

PM

A. 150, 160(1)x2

B. 240

+

5 + 15m FW

+

3 + 8 calories with 140 on the yoke 

I woke up with a very strong urge to do some wallballs.  First time with the 14lb ball since pre-surgery, and first time jumping right into squatting with zero mobility beforehand - great success, on both counts!  Can we pleeeeeeease start adding in some more stuff?  It's been 12.5 weeks.

Speaking of adding in some more stuff, I tested out some 105lb squat cleans - felt really good! I was a little hesitant at first, but got better a few reps in.

Power cleans were SHIT today.  The bar felt so heavy, and I kept catching very low on my chest, even at 135.  I did 5 at 160 two weeks ago... this is absurd. 

Both 8:00 pieces were fine, although I really dislike the yoke.  I picked it up ever so slightly off center on the very first carry and my back felt weird throughout the rest (totally fine now), but that's just something I'm not eager to mess with... 

Also, I got to the gym an hour earlier than Chels this afternoon, so to kill some time I played around with ring and bar muscle-ups - hadn't done any bar muscle-ups since I learned them back in the Spring, very happy that I can still do them! (video) As long as my hands aren't feeling like they're going to rip, I'd like to start practicing them more often...

Saturday

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

PM
A. Power clean, build to a tough-and-go 3RM
B. Double overhand Romanian deadlift w/straps, 3-3-3-3, 4010; 2:30 rest
C. DB shoulder press from seated on floor position, build to a 6-8RM
D. 1-arm DB row w/straps, build to a 5RM/side
+
10:00 @ 80%:
250m ski erg
:30 top of axle deadlift hold, tough

AM

42:00 complete with AirDyne, mobility, FLR and side plank

PM

A. 165(2)

B. 185, 195, 205, 215

C. 35(8), 40(6)

D. 70

+

4 rounds + 66m

with 90, 100, 100, 100 

+

bonus 800m sled drag with Chels, 45


Today was the worst.  Nothing felt good.

Power cleans were not nearly as crisp as they were last week, but figured I could get the triple at 165 since I did 5 at 160 last week.  On the second rep, my feet slipped on the platform and I ate it pretty bad, which scared the shit out of me.  Moved to the rubber mats and attempted 165 again a few minutes later, but I psyched myself out and had a hard time being aggressive - missed the 3rd rep forward, but the first two reps were pretty ugly.  I don't think I'll be lifting on a platform again, I tend to sustain enough injuries without additionally using dangerous equipment.  Chelsea and Matt both said that they've slipped recently as well... can we sand down the wood, or something?  This was not cool.

Romanian deadlifts are getting heavy.  The last rep on the last two sets may have been slower than a 0:01 ascent.

Surprised myself on the seated dumbbell press - probably could have gotten 10 reps at 35, so figured I'd give 40 a shot.  Much easier without a tempo, and much easier using a bench as a rack.

I'm getting so bored with dumbbell rows.  I feel like I'm never improving at them, and it's all limited by grip strength, even with the straps.

Speaking of grip strength, the axle holds were awful.  (Sidebar - pretty sure last week I had 140 on the axle (so 160 total), and did the final 0:20 hold with 110 - as I was loading the axle this week, I'm 99% certain that I had 45s and 25s on the axle, and stripped the 25s to do the final hold last week, so my results didn't account for the 20lb axle).  Started with 90 (35s + 20lb axle), and didn't really have an issue holding the 0:30, so bumped it up for the remaining sets, and then started to really struggle around 0:25 or so with 100.  Skiing was fine.

Gorgeous day for a sled drag, didn't want to waste it.

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
+
20:00 @ 70%:
20 ski erg calories
40' handstand walk
60 double-unders

AM

59:00 complete with Chels @ Ault Park

PM

A1/A2. complete 

B. complete 

+

3 rounds + 20 calories 


Today was the best that muscle-ups have ever felt on the fat rings.  Coincidentally, today I also weighed in at the least I've ever weighed (160.7, and getting so, so antsy to see 159!).  I have a hard time believing that 2-3lbs really makes that much of a difference, but I'll take it.  I felt like I could have strung two together today, but I stuck to the rep scheme and didn't try.  Didn't video these, but feel like almost all were caught with upper arms right at parallel, and no low catches at all.

Getting much more comfortable skiing.  All handstand walks easily unbroken.  Double-unders continue to be shit, which is concerning because I am working on a brand new cable now.  So it's definitely me, and not the rope.  WTF.

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.

Tuesday

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

PM
A. Split jerk, build to a tough but crisp single
B. Power snatch clusters from blocks (just above knees), 4 x 1.1.1 @ 100; :10 between singles, 2:00 rest
+
5 rounds @ 80% effort:
10 DB walking lunge steps, 45/hand
5 ring rows in same set-up as last week
+
3 sets:
7 burpees
150m row @ max effort
4:30walk rest
+
800m walk cool-down

AM

37:30 complete; 4 rounds of:

2:00 row

3 DH2I

200m jog

3/side KB windmills, 35

2:00 ski erg

:30 FLR

PM

A. 200, 205Fx2, no belt

B. complete, no hook grip

+

5:08

+

0:50 (row in 0:29.1)

0:49 (row in 0:29.3)

0:49 (row in 0:29.5)
+
complete with Chels


Solid day!  Totally played hooky on my "lunch break" - and had major anxiety the whole time.  I just played it off as being super busy balancing both labs... hehe.

Jerks felt excellent; 200 was very crisp and easy.  The first miss at 205 was very close (just a hair in front), but the second miss was not close at all.

Blocks at just above the knee is a much more challenging position for me.  Still focusing on tight lats and engaged scaps, which I can guarantee I never used to do.  It would be nice if this is the key to my snatch problems.  No misses, and these were all pretty crisp, but it definitely required a ton of focus.

Walking lunges felt good.  Ring rows were tough.  The 5th reps on the last two rounds were pretty weak.  The rings may have been at a slightly more challenging height than last week.  At least that's what I'll tell myself.

Burpee/row sprint piece was awesome.  Burpees were super speedy on all rounds.  Saw 1:33/500m on the first one, then 1:34 was the low on the second and third.  Really grateful there were only 3 sets, I got a little nauseous after the last one.

Tuesday

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

PM
A. Split jerk, build to a heavy (not max) single
B. Power snatch clusters from blocks (mid-thigh), 5 x 1.1 adding a bit from 08.16 :10 between singles, 2:00 rest
C1. Weighted walking lunge steps, 3 x 15m moderate; :60 rest
C2. Ring rows, 3 x 5-8 in challenging set-up, 20X2; :60 rest
+
5 sets:
5 burpees
5 heavy Russian KB swings
100m row @ high effort (whatever that means for you now)
3:30 walk rest
+
800m walk cool-down

AM

35:00 complete with jog, mobility, ski erg and 6lb wallballs

PM

A. 185

B. 100, 100, 100, 105, 105 - no hook grip

C1. 40/hand across 

C2. 8 across 

+

0:48

0:47

0:46

0:46

0:46

with 88lb kettlebell
+
complete

Air squats were feeling pretty good this morning, so tested out some 6lb wallballs - no pain at all, but video revealed that depth continues to be a problem.  I seriously feel like I'm going ATG, but I'm barely breaking parallel, if at all.  Is this how my wallballs have always looked? My knee doesn't even feel that tight anymore, and with all the time I've been spending on lower body mobility, I don't really think that's the problem... Grrrrr.....

Split jerks felt pretty good; wore Olys and a belt, but after I was done I was thinking that I might have preferred jerking belt-less.  Something I might play around with.  

Power snatches were really, really tough.  This is a challenging weight for me in this set-up already, but then not being able to hook-grip made these feel even tougher.  No fails once I started, but missed 100 on the very first attempt then re-started the whole thing a few minutes later.  I took exponentially longer in my set-up for each attempt (so much that the 0:10 between singles drifted toward 0:20), making sure the bar was exactly where I wanted it in my hand and concentrating on tight lats.  I just don't feel aggressive at all when I feel like the bar is going to fly out of my hands.  Now that I'm writing this, this is how I was feeling when snatching with the men's bar, but I was able to tie my 1RM without a hook grip, so maybe I should just grow a pair.

I don't know why it didn't occur to me to just HOLD the weights for the weighted lunges last week... this was so much easier.  Similar set-up on the ring rows as last week, just an inch above horizontal at the bottom position, arms straight underneath the rings.  Last couple of reps on each set were definitely tough with this tempo.  I guess adding a box under the feet is the next progression?

Loved the 5 sets - this is definitely my favorite type of unpleasant training.  Considered the 100lb kettlebell, but I'm glad I didn't... no hesitation picking up the 88, but I think I might have taken an extra breath to pick up the 100.  Never broke under 1:35/500m today.

Thursday - post-op day 8

AM

30:00 AirDyne @ Z1, off every 5:00 for 10 walking lunge steps + 0:60 hamstring stretching

PM

8 rounds @ 75%:

250m row

44' unbroken handstand walk 

200m ski erg 

8 alternating step-ups, 12"

8 tough ring rows 

(50:07)

Finally able to AirDyne at my usual Z1 pace, although I still have the seat set one notch higher.  

Super hesitant on the walking lunges (and had to be gentle kissing my bad knee to the floor, the incisions are still pretty tender), but these got better and better with each set.  Knee is pretty tight at 90 degrees, but no pain.  Can't imagine flexing it more than 90 degrees yet... 

Hamstrings are incredibly tight.  Alarmingly tight.  I know it's just from a week of elevating my leg on the couch, but it's still concerning.  Making a conscious effort to stretch for every stint of icing moving forward...

Tested out a few 20" step-ups - not quite ready for this, felt a pretty sharp pain as soon as I transferred weight to the flexed leg (I'm guessing this is 91 degrees). Ended up using the biggest jerk block, zero issues at this height. 

Shorted the return on the erg, but absolutely no problem driving through my legs. Felt that same super sharp pain on the few strokes where I forgot to stop early. 

Trying not to panic that it hurts doing the same things that hurt before... 

Tuesday - post-op day 6

AM
5:00 AirDyne, very, very gentle
+
20:00 mobility
+
5:00 AirDyne, very, very gentle

PM

Crossover Symmetry activation 

+

A. Weighted pronated pull-up max: 213.5

B. Weighted ring dip max: 208.5 (PR +9.5) video

+

For time:

50 strict pull-ups

7:44 (not good)

+

3 sets, not for time:

300m ski erg 

0:60 FLR on ground 


It's so weird being able to do whatever I feel like doing!  I'm not very creative.  Feels good to be training somewhat normally though.

Tested out the AirDyne this morning - Dr. Google told me that it should be okay.  Raised the seat a couple of notches higher than I typically use to shorten the ROM, and was very, very cautious of bending my knee at the top, but I think this went okay.  Maybe I'll try a little longer tomorrow.  This was like Z0.2 effort.

Weighted pull-ups felt pretty strong; +45 ties my PR, but I've lost 5lbs since the last time I've done this, so the total isn't a PR.  

Weighted ring dips felt AWESOME.  Super easy.  I took video of all attempts to ensure depth, and comparing to my previous weighted ring dips, depth is miles better.  Ok, maybe not miles... centimeters.

The 50 strict pull-ups for time did not go as well as I had hoped.  When I tested this previously, it was at Active in CA, and their pull-up bars are super slippery.  I thought that if I used a nice, grippy bar that this would be an easy PR.  That was not the case.  I considered stopping around 20 (this is why I need someone else to tell me what to do, it would have been too easy to just change my mind and no one would have known), but I just sucked it up and finished.  Basically did singles from like 17 on.  

Ski erg toasted my triceps.  FLRs pretty easy.

Knee feels better and better each day - it still gets quite swollen on and off (basically any time I go more than an hour without icing it), but it's not really painful at all.  Can't wait to see Tim tomorrow!! 

Sunday - post-op day 4

Crossover Symmetry activation
+
For 10:00
evens: 5 butterfly CTBs
odds: 0:30 FLR
+
For 10:00
evens: 3 strict HSPUs
odds: 0:30 hollow rock
+
For 10:00
evens: 3 strict ring dips 

odds: 0:30 ski erg

Ok, totally ready to get back into a normal training/eating/working routine. Still have quite a bit of fullness within the knee joint, but almost zero pain (except for the incisions). Still working on waking up my quad, but I think it's getting a little better each time I do the exercises. 

Reacquired post-surgical skill of the day: ascending and descending stairs using both legs, not one step at a time using Emily's "up to heaven with the good, down to hell with the bad" technique (which was actually super helpful! She makes a good PT). 

And, while the lazy, couch-dwelling portion of my recovery is (nearly) over, I have to give The Imitation Game an A+. Loved it. 

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.