2014 in review

What a year.  I don't know where to begin.

I hit some major training goals this year (300lb back squat! 200lb clean and jerk! muscle ups!!) and improved across the board in gymnastics, breathing, skills, mental toughness, etc.  For that, I have to thank Stephen.  Deciding to go with individual programming was the best decision I've ever made (well, second best, the best decision I've ever made was stepping foot into CSC for the first time).  It feels like Christmas every Monday when I'm eagerly awaiting my weekly programming that is specifically designed for me to improve.  And Stephen is so, so good at it.  Really, thank you, Stephen!  I appreciate this more than you know, and I don't thank you enough.  Following the program, putting in the work and trusting the process.  It works, and it's the coolest thing.  I can't wait to see where this goes.

It's been a frustrating year health-wise.  Between issues with both shoulders, bronchitis in the middle of the Open, and now this knee thing, I've had entire chunks of the year functioning at half-capacity.  And yet, the program still works and I'm still getting stronger.  I took almost 5 total months off of upper body work this year and I still PRed with 12 strict pullups, and a 205lb split jerk, and got a muscle up (and another, and another!).  It's still not easy for me to trust that taking time away from certain movements won't affect the big picture - right now, I feel like I'll never squat again.  But, I know that's not true and taking some time to focus on other things can be a good thing, and that there are always so many other things to work on. Like muscle ups. 

Mentally and emotionally, I'm the happiest and healthiest I've ever been.  A large part of that is truly enjoying my day to day life, and a large part of that is finally letting go a number of unhealthy behaviors. I feel like I have a much more balanced and healthy approach to pretty much everything nowadays, whereas in the past I've had major issues with doing anything in moderation (drinking, eating, shopping, etc).  I'm still paying for that, figuratively and literally.  But I know that weird, horrible, unhealthy chapter of my life is finally closed.  Surrounding yourself with friends who share common goals is key.  Thanks, Chels.  It's been so much fun doing this with you by my side this year.  I love you, buddy!

Of course, a review of the year would be incomplete without thinking of where to go from here.  I have few specific numbers or goals in mind for 2015; I trust that I will continue to improve at everything, and that's going to be so much fun.  I do need to put some weight on my snatch, that's getting embarrassing.  And, I'd love a 100kg clean and jerk, just because that sounds so badass.  But really, I'll be happy to do muscle-ups consistently, to do Fran with butterflied pull-ups, to continue to improve at breathing, and to give my best, even when it's uncomfortable.

2015.  Satisfaction lies in the effort, not the attainment.  Full effort, full victory.

Wednesday

AM
5-7 sets @ Z1:
250m ski erg if they have one, 500m row if not
15 AirDyne calories
3 deadhang-to-inverted
9 unweighted hip extensions, 10X1

PM
A. Clean-grip deadlift, build quickly to a single @ 80-90%
B1. Weighted glute-ham raises, 4 x 4-5, 20X1; :30 rest
B2. 4 ring dips right into :15 ring support (top of dip), 4 x 1; 2:00 rest
+
3 sets @ high effort:
60 double-unders
10 deadlifts, 145
10 burpees
10 deadlifts, 145
10 burpees
3:00 rest
+
10:00 AirDyne w/same feel as last week (bikes can be different so don't go off of cals/hr)

AM

DNS

PM (done in the AM)

A. 275 (88.7%)
B1. +35(5), +45(3), +35(5), +35(5)
B2. complete
+
2:42
3:10
2:58
+
complete on the Assault bike


CGDL felt really light and fast.  All the reps are paying off.

GH raises and ring dips felt fine; +45 was just a little too heavy and no 40lb dumbbells here.

3 sets - merrrrrr.  Breathing was pretty terrible throughout. Double unders weren't bad today; first round tripped at 54, second round was broken at least twice (accounts for a bit of the time difference), and third round was unbroken.  All deadlifts broken 5/5, and the bar felt light but I just couldn't catch my breath and took too long picking up the bar each time.  Burpees were steady on the first 10 and AFAP on the last 10 of each round.

Totally sandbagged the bike piece.  Started off closer to a Z1 pace but picked it up to the 85% aerobic in the last 4-5 minutes.  Should have rested a little longer after the 3 sets before starting.

Wanted to hike this afternoon, but trails are closed from yesterday's rain.  Tomorrow!

Tuesday

AM
shoulder prep
+
30:00 Z1 of choice

PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press w/knees & feet off bench, build to a 5RM in 4 sets, 20X1; :60 rest
B2. DB power row, 4 x 3-4/arm, 20X0; :60 between arms, :60 rest
+
4 sets:
:30 strict pull-ups
:30 hand-release push-ups
:30 abmat sit-ups
:30 AirDyne
2:00 rest

AM
complete
+

only 20:00 complete on the Assault bike 

PM

A. 2 muscle ups!!

B1. 55/hand - easy, not a 5RM

B2. 45(4), 55(4)x3

+
pull-ups: 7, 7, 6, 6
push-ups: 21, 17, 14, 14
sit-ups: 15, 14, 12, 12
Assault bike cals: 7, 9, 8, 11

YESSS! HOORAY! I am so happy and relieved that I got another muscle up, and then another one after that!  They felt so good today.  Missed the first 4 attempts, but they were all extremely close - I had a bit of an audience with some of the coaches here who were doing the "Awwww, COME ON" after each attempt.  Then made #5 (EASY) and #6 (EASY), and tried for #7, caught one side in the bottom but it was a little too deep to save the other side.  Called it there due to time, but really wanted to just keep going.  Really, really excited about this!  The year of the muscle up was successful.

Air squats felt a little better than last week - knee still feels a little off, but doesn't really hurt at all.  I'm still cautious dropping below parallel, but after a few pain-free reps, I started trusting it a little more.

Dumbbell work was very easy again - 55/hand for the DB bench is not a 5RM, probably could have done 7 or 8 reps at least with this weight.  

4 sets were a nice change of pace; this got challenging though...

Awesome day :)

Monday

shoulder prep

+

40:00 AirDyne @ Z1, off every 5:00 for 2-3 kipping handstand push-ups

Complete on Assault bike; 3 across 

Anticipated tomorrow's AM session / made up from last week. HSPUs continue to feel better and better. 

Sunday

10:00 muscle-up technique work
+
AMRAP in 10:00:
75m Farmer's walk, 70/hand
15m handstand walk
3 rope climbs
50m Farmer's walk, 70/hand
10m handstand walk
2 rope climbs
25m Farmer's walk, 70/hand
5m handstand walk
1 rope climb
+
8 sets:
:60 AirDyne @ 90% aerobic
:60 AirDyne @ 50%
+
10:00 focused hip & ankle mobility

Complete 

+

1 round + 75m + 5m

+

Complete on Assault bike 

+

Complete 

Good day. Muscle ups felt really close today, but still have yet to get a second one. This makes me sad. 

AMRAP went well, everything felt good. Forearms were blown up yet again, as expected. Still working on trusting multiple rope climbs and limiting standing around between attempts. Work in progress. 

Saturday

AM (made up from Wednesday)
5-7 sets @ Z1:
250m ski erg if they have one, 500m row if not
15 AirDyne calories
3 deadhang-to-inverted
6 weighted hip extensions, 2021

7 sets complete with row, Assault bike, and +25

PM

a little tennis

+

1:45:00 hike with the fam

It's been incredibly nice and relaxing just to be outside every day... love it.  Discovered a huge wilderness park (4000 acres) less than a mile from my parents' house that we've never explored... it has 23 miles of trails!

Friday

AM
10:00 @ 70% of [250m row + 12 reverse crunches]
5:00 rest
10:00 @ 70% of [10 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Split jerk from blocks, accumulate 8 solid singles @ 175
B1. Snatch pulls, 4 x 1 @ 165, :60 rest
B2. Ring dips, 4 x 9 as fast as possible; 2:00 rest
+
AMRAP in 5:00:
25 power cleans, 115
25 bar-facing burpees
+
800m walk cool-down immediately at conclusion of AMRAP

AM
complete

PM
A. complete
B1. complete
B2. 8/1, 6/1s, 4/1s, 3/1s
+
1 round + 1 PC
+
complete


Swapped today's swim with tomorrow's training - their gym is packed on Saturdays, and I wouldn't have time or space to be able to finish this in the 1 hour of Open Gym time tomorrow...

Split jerks felt light and crisp today!  It was a nice confidence booster to hit 8 easy singles at a weight most of their competitive chicks can't touch.

Snatch pulls felt good, but ring dips went downhill fast.  The first 3 rounds were still quick even with the singles, but the last round slowed down a lot when I started failing...

AMRAP was surprising, the power cleans felt really tough and back started to get a little tight.  Wanted to do all sets of 5, but ended up doing 5/4/3/3/3/3/2/2.  Finished the PCs at 3:08 and wasn't sure I'd finish the burpees, but the burpees felt surprisingly easy and I was able to keep a nice and steady pace the whole way through and got the one PC at the buzzer.  I think my expectations were kind of high going into the power cleans, but the weight was a little heavier than I've been doing with these pieces, so I guess it's okay.  Still lots of room for improvement with these.

Really good training day :)

Thursday

50:00 brisk walk with the fam

Wednesday

AM
5-7 sets @ Z1:
250m ski erg if they have one, 500m row if not
15 AirDyne calories
3 deadhang-to-inverted
6 weighted hip extensions, 2021

PM
A. Clean-grip deadlift, 12 x 2 @ 235, 03X1 (drop from top, :03 rest, pull FAST!, pause @ top); begin a set every :60
B1. Weighted glute-ham raises, 3 x 4-6, 20X1; :30 rest
B2. 5 ring dips right into :20 ring support (top of dip), 3 x 1; 2:00 rest
+
3 sets @ very high effort:
20 double-unders
10 burpees
20 kettlebell swings, 53
10 burpees
20 double-unders
2:00 rest
+
10:00 AirDyne w/same feel as last week (bikes can be different so don't go off of cals/hr)

AM

subbed 30:00 tennis in the PM

PM (done in the AM)
A. complete
B1. +35(5, 6, 6)
B2. complete
+
2:32
2:48
3:35
+
complete on Assault bike

Solid day.  

CGDL felt heavier than last week; continuing to focus on speed, but they felt pretty slow today. 

No issues with the GH raises or ring dips/hold.

3 sets were TOUGH.  All double-unders unbroken.  KBS unbroken on the first 2 rounds, broken 10/10 on the third round (ugh, stupid and wimpy).  Breathing was awful during this - could not catch my breath at all, and burpees felt slow as molasses. Ughhhh this was not pleasant.  It was really difficult to hang on to "high-effort"... 

Took the bike piece a little slower than last week (but still faster than Z1), partly because I was smoked from the 3 sets and partly because Scott came over and we were chatting.  He's a cool dude.  

Also, forgot how much I like tennis. Used to play all the time, don't know why I stopped... Will make up the AM stuff later in the week. 

Tuesday

AM
shoulder prep
+
40:00 AirDyne @ Z1, off every 5:00 for 2-3 kipping handstand push-ups

PM
A. Muscle-ups, 4-8 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press w/knees & feet off bench, 4-4-4-4, 20X1; :60 rest
B2. DB power row, 4 x 3-5/arm, 20X0; :60 between arms, :60 rest
+
5 rounds for time:
10 strict pull-ups
:60 front leaning rest on ground
+
15:00 AirDyne @ Z1

AM

subbed a 50:00 hike in the PM w/ the fam

PM (done in the AM)

A. Complete 

B1. 55s across 

B2. 55(5) across 

+

13:00

+

Complete 

Added in 3 sets of 3 HSPU in my warm up since I wanted the skill work from the AM piece I skipped. Felt good! 

Muscle ups were close today. Just need another inch (that's what she said). 

KNEE FEELS GOOD. It's not 100% perfect, but the sharp stabbing pain is gone, it just feels a little off. I am really surprised... Crossing my fingers that it sticks!! 

Dumbbell work was super easy because I was limited to 55s... 

Pull-up / FLR was a grind. Not fun. The first 4 FLRs were unbroken, took a 0:05 break on the final one.

Enjoyed a lovely afternoon hike in the canyons above Laguna beach with the family. Would have loved to have stayed out longer.  Looking forward to more hiking over the next few weeks!

Monday

AM

30:00 assault bike @ Z1

PM

30:00 swim @ Z1

Lovely 75 degree afternoon for an outdoor swim :)

Sunday

10:00 muscle-up technique work
+
AMRAP in 10:00:
50m Farmer's walk, 100/hand
5m handstand walk
1 rope climb
+
15 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%
+
10:00 focused hip & ankle mobility

Complete 

+

5 rounds with 70/hand and 15' rope 

+

Complete on assault bike 

+

Complete 

Feeling a million times better today, but still not 100%. 

Muscle ups were not close today. Grrrr. 

Took the amrap at ~85%. Had to guess on the distance on the farmers walk and the handstand walk, but they felt pretty close. Nothing heavier than 70lb kettle bells, but they still got heavy in the later rounds. Grip was blown up, as expected. 

Hard to tell if the knee is improving. I've been very careful not to mess with it... 

Saturday

AM
10:00 @ 70% of [250m row + 12 reverse crunches]
5:00 rest
10:00 @ 70% of [10 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Split jerk from blocks, accumulate 8 solid singles @ 175
B1. Snatch pulls, 4 x 1 @ 165, :60 rest
B2. Ring dips, 4 x 9 as fast as possible; 2:00 rest
+
AMRAP in 5:00:
25 power cleans, 115
25 bar-facing burpees
+
800m walk cool-down immediately at conclusion of AMRAP

DNS 

Subbed:

20:00 assault bike @ Z1

+

20:00 shoulder stuff 

+

20:00 assault bike @ Z1

Still feeling a touch of this nasty headache, being very cautious not to aggravate it. This is the first training day I've ever just skipped and I feel guilty and disappointed. Still felt a bit nauseous even with the easy day.  Should be good to go tomorrow (hopefully!)...

Friday

30:00 swim @ Z1

DNS.

Taking a full rest day, this weird migraine is still lingering...