Monday

AM
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 8 x 2 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B1. KB weighted pistols to bench/box (same set up as last week), 4 x 2-3/leg, 21X1; :30 between legs, :30 rest
B2. Weighted pronated pull-ups, 4 x 2-3, 21X0; :60 rest
+
8:00 @ 80%:
5 CTB pull-ups
10 burpees
30 double-unders
+
Not for time:
2000m row @ 80% effort

AM

subbed 30:00 AirDyne @ Z1

PM

A. complete with 135 on the bar

B1. 53, 60, 70, 79(2)

B2. 25, 30, 35, 40(2) @ 165.5

+

5 + 1 CTB

+

complete

Solid training day!

Back squats still feel really fast and easy - didn't notice the additional 15lbs on the bar at all.

KB weighted pistols got to be pretty challenging.

Weighted pull-ups felt really good.  Those match a 3RM and 2RM for added weight, but I'm a few pounds lighter so the total isn't a rep PR (not complaining).

The 8:00 piece was weird.  I felt like I was moving really slowly (on purpose), but my breathing felt like it was immediately over 80%.  All CTBs butterflied, steady on the burpees, and all double-unders unbroken (yes!).

Gave myself a 2:15/500m ceiling on the row.  Held 2:09-2:12 on the first and last 500m, and 2:13-2:15 on the middle 1000m. I'd probably call this 82%.

Monday

AM
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 12 x 2 @ 40% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B1. KB weighted pistols to bench/box (same set up as last week), 3 x 2-4/leg, 21X1; :30 between legs, :30 rest
B2. Weighted pronated pull-ups, 3 x 3-4, 21X0; :60 rest
+
1 set:
max unbroken CTB pull-ups
+
4 sets:
500m row @ 1:53.0-1:53.9/500m
2:30 walk rest

AM

skipped; super early morning in lab

PM

A. complete with 120 on the bar

B1. 40, 45, 53

B2. 20, 25(3), 25(3) @166.5

+

17 (PR +3)

+

1:53.5

1:53.6

1:54.1

DNS


Back squats felt excellent today; no issues at all, and the bar felt extremely light.

Box pistols were fine; the 53 was probably a 4RM, not very easy to stand up the last rep (on both legs).

Weighted pull-ups felt really good.  I always like pronated better.

Haven't tested a max set of CTBs since I've gotten more comfortable with butterfly - opened with 10, then kind of panicked in the same way that you panic when approaching a PR of double-unders ("I'm doing it!  I'm really doing it!  Oh... shit.  Nevermind.").  The last 7 were painfully slow, with a very awkward swing/double kip.  I'd like to practice larger sets of butterfly CTBs, the 10 felt really easy.

I let the row pace intimidate me all day, and sure enough, I failed.  The first one today felt like it was the 4th one.  I had to really, really work to maintain the pace, and I knew I was in trouble.  Shocked that I kept pace on the second one, but at this point it felt like the OPTathlon row repeats, with my legs getting lactic and my breathing was completely out of control.  Didn't even want to start the 3rd one, and kind of gave myself permission to give up before I started, but shockingly, I held on for 480m.  The pace drifted up to 1:58 and I just stopped pulling instead of fighting it with less than 20m remaining.  Laid on the ground for a good 5 minutes after this, then went outside because I legitimately thought I was going to puke.  I don't understand how 0:01 makes that much of a difference.

Monday

AM
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 10 x 2 @ 40% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. KB weighted pistols to bench/box (same set up as last week), 3 x 3-5/leg, 21X1; :60 between legs
+
AMRAP in 4:00 - do this again w/all singles right out of the gate:
Strict pull-ups, complete the descent of each rep
+
4 sets:
500m row @ 1:54.0-1:54.9/500m
2:30 walk rest

AM

complete with 45 on the sled

PM

A. complete with 120 on the bar

B. 20, 35, 40(4)

+

31

+

1:54.6

1:54.5

1:54.5

1:54.1

Back squats felt good; last couple of sets started to feel a little heavy.  Buried all of these, and came up so fast on a couple of them that I almost lost my balance.

Box pistols were fine.

Strict pull-ups were still so pathetic.  Stood on a jerk block so I wouldn't have to jump for each rep.  Used the bar that faces away from the clock, and didn't look at the clock until I had done 20, and it was 2:12 in, which is almost exactly the same as last week when I opened with bigger sets.  The first 10 or so were really quick, then I thought I was pausing between reps just long enough to shake out my arms, but I must have been standing around much more than I thought.  Merrrrrr I feel like I should be able to score closer to 40.

Rows were tough but didn't feel any danger of dropping off.  This is getting weird.

Also, got a nasty headache in between the pull-ups and rows, which was probably a result of improper fuel timing - I ate breakfast and lunch as if I were training at 12-1pm, but didn't get to the gym until closer to 3.  PWO shake cured it.  Lesson learned.

Monday

AM:

For 10:00:
Evens: 1 muscle-up
Odds: 4 alternating weighted pistols - start light and add a bit/set if possible
+
For 10:00:
Evens: 2 strict handstand push-ups
Odds: 8 tough overhead kettlebell swings
+
For 10:00:
Evens: 3 unbroken rounds of [1 toes-to-bar + 1 CTB pull-up]
Odds: 8 wall balls, 20 to 10

@ CrossFit Active Performance

complete
no fails
10, 18, 26, 35, 35
+
complete-ish
2, 1-1, 1-1, 0-0, 1-0
70lb
+
complete

PM

2h hike w/ Mom 

Muscle-ups were super easy today - butttttttt, on skinny rings.  I have a much, much easier time of pulling harder/higher on the skinny rings.  Felt like I could have gotten 3 in a row today if my hands weren't in such rough shape.  At least I think I've identified the problem... so I guess it's just figuring out how to translate the same pull onto the fat rings. 

Weighted pistols were surprisingly good, held the KB in the front rack and held my foot with the opposite hand.  Nothing in between 35 and 53, and wasn't feeling that big of a jump...

Strict handstand push-ups are getting better with the continued exposure, but still pretty terrible.

70 is the heaviest KB they have, but it was heavy enough for this today.

TTB/CTB complex was tough on their slippery bars, had to reset my hands and the swing on the 3rd CTB each time.

Heavy/high wallballs are feeling pretty good these days!

Love the hiking out here... Mom says the trail was 8 miles but I think closer to 6. Gorgeous day.