Wednesday

AM
20:00 easy:
500m row
50m heavy reverse sled drag
5 strict knees-to-elbows
50m bear crawl
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 12 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 20m @ 80; 2:00 rest
C. Weighted supinated CTB pull-up, 2-2-2, 31X0; 2:00 rest
+
For time:
75 double-unders
75 wall balls, 14 to 10'
75 double-unders
+
3 rounds not for time:
10 CTB pull-ups
20m 1-arm DB overhead carry

AM

2 rounds + 250m row, with 250 on the sled

PM

A. complete @ 135

B. complete 

C. 40, 45, 50(1) @ 166.75

+

7:27

+

complete-ish

75, 80, 80 overhead 

Enjoyed the morning piece a lot! 

Back squats felt fast and easy again, huzzah!

Axle lunge feels easier and easier each week. 

Weighted CTBs did not feel great. I knew I shouldn't have increased for the last set. 

Ugh, I was dreading the 75 wallballs all week. 10' is no joke. I actually missed the target on the first two attempts, so I dropped the ball and regrouped, then hit 15/10s. I took a reeeeeeeeally long time picking up the ball each time. Shoulders were tired but also I just was having a hard time pushing it. The second set of double-unders wasn't great, lots of trips (tripped at 31 and 67 on the first set).  Not my best effort, and I'm happy to hand this off to Emily for the competition. 

CTBs were rough today. Rhythm felt off and I had a few reps where my chest didn't actually touch the bar, but I didn't add on any extra reps because my hands felt 2 pulls away from tearing. Did 10 unbroken on the first and last set, 5/4/1 on the second. Ugh. At least I ended on a solid note with the overhead carry. I like these a lot. Side note: do we not have an 85lb? 

Wednesday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 10 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 15m @ 80; 2:00 rest
C. Weighted supinated CTB pull-up, 3 x 2-3, 31X0; 2:00 rest
+
4 rounds:
10 CTB pull-ups
15 wall balls, 14 to 10'
2:00 walk rest
+
3 rounds not for time:
25m 1-arm Farmer's walk
25m 1-arm DB overhead carry

AM

skipped; early morning at work

PM

A. complete @ 135

B. complete 

C. 35, 40(2), 40(2) @168.5

+

0:56

0:46 

1:04 

1:12 

+

100 Farmer's walk 

55, 70, 70 overhead


Feeling a million times better than yesterday, but still not 100%.  Blah.

Back squats felt great, probably the best they have in this cycle.  All buried and fast.

Axle lunge felt a lot better than last week, too.

Weighted pull-ups felt heavy.

First two rounds of the CTB/wallball piece were AWESOME, with unbroken butterflied pull-ups.  Pull-ups on the third round fell apart, and I'm not entirely sure why.  Did 6 butterfly then dropped off the bar, then couldn't find the rhythm again and the remaining 4 were horribly out of rhythm with long hangs between reps.  The same thing happened on the 4th set except it was 5 butterflied, then 5 hanging / out of rhythm, even though I felt like I rested long enough before jumping back up.  I wonder if the same thing would have happened if I did 5/5 from the start?  I really want to be comfortable with bigger sets though... argh.  All wallballs unbroken, and no issues throwing the ball 10 feet in the air, but accuracy needs work.

Enjoyed the 1-arm stuff.  There's room to go a bit heavier overhead.

Wednesday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 8 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 20m @ 75; 2:00 rest
C. Weighted supinated CTB pull-up, 3 x 3-4, 31X0; 2:00 rest
+
For time:
75 toes-to-bar, 30 double-unders every time you come off the bar
+
3 rounds as cool-down:
250m row
25 air squats

AM

complete with 45 on the sled

PM

A. complete with 135 on the bar

B. complete 

C. 20, 25, 30(3) @ 165.5

+

9:20

+

complete


Meh.  Today was rough.  Felt more beat up than I was expecting.

Back squats felt better than last week, but still felt heavier than I would like.  

Axle lunge was fine.  Didn't wear any gear, would probably prefer to wear at least wrist wraps next time.  

Weighted CTBs felt excellent.  Extremely relieved to find that my two weeks of not counting, drinking a fair bit, and dozens of Christmas cookies didn't show up on the scale.

TTB/DU went about exactly as I thought it would (terrible).  My grip felt fatigued before I even started, and no amount of rolling or stretching helped.  Did 9 sets of double-unders, all of which were unbroken which was a happy surprise.  Stopped at: 15/25/32/37/42/47/52/57/64/75.  I lost my ability to kip more than 5 reps early, but it didn't occur to me to hang on and do a few strict after the kip was gone until closer to the end (explains why the last two sets were bigger). I don't know how to do better - grip fatigue is still such a big weakness.  Probably could have snuck out with 8 sets of double-unders if I added just one or two strict to each set of 5 kipping in the middle, but it still wouldn't be a good score.  (Edited to add: remember when 75 TTB for time in sets no smaller than 5 took me 22:57?  One of my first SHE testers in September 2012.  Sigh.  Progress.  Still not satisfied.)

I have a feeling I'll be more sore from the air squats than from everything else combined.  Some cool-down.

Sunday

AM
A. Muscle-up, accumulate 7 on the rafter rings
B. Hang clean, build quickly to a tough single
+
For time:
49 glute-ham sit-ups
35 CTB pull-ups
21 hang cleans, 135

PM
For time:
30 row calories
:60 top of deadlift hold, 205
30 strict handstand push-ups
:60 top of handstand hold
30 toes-to-bar
:60 hang from bar
50' axle overhead walking lunge, 105


AM
A. 6 complete on normal rings, 4 fails on rafter rings
B. 175 power (PR +10), 185 squat
+
13:45

PM
27:43


Today was a great day! So much better than last week. It's amazing how much stress has been lifted since I finished interviewing and made a decision for the next phase of my life.  Also, seeing the light at the end of the tunnel for starting the off-season helps.  I haven't had 2 consecutive days off since July, and I'm very much looking forward to a little break.

Muscle ups felt great today (especially for a Sunday). Wanted to complete most of the reps today instead of flailing around on the rafter rings for an hour, which was probably the correct choice considering I STILL can't get one on the rafter rings.  

Hang cleans didn't feel as great as last week, but I moved the 175lb bar better than last week and was able to catch it above parallel.  185 was SUPER ugly, but I think it was because I didn't warm up a hang squat clean at all, I jumped from the 175 power to the 185 squat, whereas last week I stripped a little weight, hit one easy hang squat clean at something like 155, then bumped back up to 185.  I still get wider instead of getting lower when the power cleans get heavy, which is why I feel like I should have warmed up the hang squat clean again today.

Glute-ham sit-ups felt great in the beginning - did 21 without stopping or slowing at all, then got super dizzy and had to stop much more frequently.  I think these took exactly 3:00 (SO SLOW, jeez).  Wanted to practice butterfly CTBs, so this piece took a large chunk of time, but then I ended up resting way too long between sets of 3 so for the last 10 or so I just hit quick singles so that it would be over with.  Opened with 7 hang power cleans (PR!) then 5, but then I faded badly - my legs got really tender where the bar bounces off of them so I started hesitating before stringing reps together, and then by the end I did doubles and I think singles?  This was stupid, but the bruises are no joke - my legs are going to look like Chelsea's.  I don't know why they bruised so easily/quickly today.  It's probably leukemia.

Rested about 60:00 between AM and PM.

Rowed at 900+ cal/h. The deadlift hold SUCKS.  OMG, I was not prepared for how terrible that would feel.  The bar was literally slipping out of my hands (even with a mixed grip/hook grip).  Broke all the holds into 0:30/0:30.  Got to the wall and hit 5 strict handstand push-ups EASILY... what?! That was shocking.  A few doubles after that, then all singles.  Through 15 felt great, 15-25 slowed way, way down, and it felt like the last 5 reps took longer to accumulate than the first 25 reps together.  My shoulders just felt completely fried, and I think I failed 4 or so throughout the last 15.  Started with 6's on the toes to bar, then a 5/4/3 to finish.  Axle lunge unbroken, I'm surprised my shoulders were able to keep the bar overhead because they were so tired by this point.  Glad that's over.  Wouldn't be sad if that's the last I see of this event... 

Wednesday

AM
10 sets:
500m row @ 2:00.0-2:00.9/500m
:90 rest (6:00 after set 5)

PM
3 sets not for time:
12 glute-ham sit-ups
2 muscle-ups - try these on the rings hanging from the rafters
+
A. Hang power clean, build quickly to a moderate/tough double
+
For 12:00:
Evens: :20 row @ 900 cals/hr
Odds: 1-2 strict handstand push-ups + :10 handstand hold
+
For 12:00:
Evens: 5 toes-to-bar + :10 hang from bar
Odds: 10' axle overhead walking lunge, 105

AM

2:00.6

2:00.6

2:00.6

2:00.6

2:00.7

2:00.7

2:00.8

2:00.8

DNF

PM

complete(ish) 

only 4 total muscle-ups, all on my normal rings 

+

A. 165

+

complete 

2 across 

+

complete 


UGH, I'm sorry for not finishing the rows this morning.  There was really no good reason for not finishing, other than it started to really suck.  I don't know if I would have been able to hold on for the last two, but I didn't even try.  I grabbed the handle to start the 9th and then just put it back.  Felt like shit this morning - after a 12 hour interview day yesterday, which was mentally exhausting, and not having enough food or water throughout the day, then having a cocktail at dinner and sleeping like shit, all this added up to make it more unpleasant than usual this morning.  Not making excuses, just noting the factors that contributed to making the decision to be a quitter.

Muscle-ups on the rings from the rafters was a complete failure.  I didn't count how many I attempted, but it may have been close to 20.  At one point I tried one muscle-up on my normal rings just to be sure that I could still DO a muscle-up, and I could, and from that point I alternated several failed attempts on the rafter rings with one successful muscle-up on my normal rings.  I felt like I couldn't turn over as aggressively on the rafter rings; a couple were close but just a hair shy (wide, I guess?) of being controlled at the bottom of the dip.  Plus there was that one rep where I overrotated and fell through the rings.  That's the second time I've done that and it's scary as hell.  Anyway. The 4th successful muscle-up took pretty much all I had left; I caught it SUPER low and the dip took approximately 7 and a half minutes to lock out.  Failed a couple of attempts (on the normal rings) on the 3rd set and just called it, I knew I was done for the day with these.

Glute-ham sit-ups are definitely getting easier and easier with the continued exposure.

Hang power cleans felt excellent.  Love the quick bounce at the hips.  Could have done a 3rd at this weight.

Strict handstand push-ups are definitely better with wider hands and also hands farther away from the wall - pretty much at the border of the 24" by 34" box.

Row, toes to bar and axle lunges were all fine and easy.

Feeling extremely grateful and lucky to have been able to make the choice to stay in Cincinnati for the next several years; CSC, the people at CSC, and the ways that I've grown and changed as a result of being at CSC make up 97% of the reason I choose to stay.  The other 3% is the minor detail of cost of living.  I guess the science here is pretty cool, too.  Love this place.

Sunday

AM
A. Hang clean, build quickly to a tough single
+
For time:
35 glute-ham sit-ups
7 muscle-ups
21 hang cleans, 135

PM
For time:
30 row calories
30 strict handstand push-ups
30 toes-to-bar
50' axle overhead walking lunge, 105

AM

A. 165 power, 185 squat

+

13:57 with no successful muscle-ups

PM (same session)

22:45

165 hang power clean felt super easy - pulled it right into the neck. Failed the hang power clean at 175 (out in front), so switched to hang squat clean.  I can't just "get under it" - these still feel like two different movements to me.  185 hang squat clean was very easy, deadlifted 195 and chickened out.

Glute-ham sit-ups done in 1:55 - still way too slow, but better than last week.  Failed 4 muscle-up attempts, even with ample rest, and I was at the rings for close to 10:00. I was getting very frustrated and wanted to move on.  So I did.  Opened with a set of 5 hang power cleans, then all 2s and 3s.

After the AM session was over, I had gotten frustrated to the point of tears.  It's been harder than I expected to do the team workouts alone, and then to do so poorly on them.  Stephen reminded me that this is all just training, and that I'm doing things that I need to work on anyway.  He also said that I am on the roller coaster of frustration in regards to muscle-up proficiency, and this is just a low point.  Thanks, Stephen.  I'm sorry for crying in your office.

With a bit of an attitude adjustment, the PM piece went much better - after all, it's just training.  Rowed in just under 2:00 (900+ cal/h).  All singles on the strict handstand push-ups, but no fails!  These took 16:00, I didn't watch the clock but must have been going one every 0:30 or so.  Toes to bar and lunges both went much better than last week - 6's on the TTB, and lunges unbroken.  

Wednesday

AM
9 sets:
500m row @ 2:00.0-2:00.9/500m
:90 rest (3:00 after sets 3 & 6)

PM
3 sets not for time:
12 glute-ham sit-ups
2 muscle-ups
+
A. Hang power clean, build quickly to a moderate/tough triple
+
For 10:00:
Evens: :20 row @ 900 cals/hr
Odds: 1-2 strict handstand push-ups + :10 handstand hold
+
For 10:00:
Evens: 5 toes-to-bar + :10 hang from bar
Odds: 10' axle overhead walking lunge, 105

AM

2:00.7

2:00.6

2:00.6

2:00.6

2:00.7

2:00.5

2:00.6

2:00.5

2:00.5

PM
complete, 90" rings

+

A. 155

+

complete

950-1050 cal/h

2 across (!)

+

complete 

Dear lord, these row intervals are getting to be extremely unpleasant.  I don't know what was wrong with me this morning, but I felt like I had no power in any of my muscles, and to keep the pace I had to make up for it aerobically.  Stroke rate was much higher than usual (>30) and, usually, when I start, I get down to the low 1:50s then settle in to the correct pace, but today I never got the faster pace in the first few pulls and had to really work to keep it between 1:59-2:01 for the whole distance.  Gross.

First set of GHD sit-ups was awful, I am still a bit sore from Sunday and it felt like things were ripping within my abdomen (probably an appendix), but the second and third sets were fine.  Jumped to the 90" rings for the muscle-ups - missed the first attempt, but then made the remainder without misses.

Really happy with the hang power cleans - I've never done these at "heavy" weights before the practice last Sunday, so I wasn't really sure where I'd end up.  I was able to bounce these quickly without pausing, but feet started to go wide on the second and third reps, so I called it here for the day.  This was fun!

Couldn't find 900 cal/h on the row, so just rowed at what felt comfortable, which ended up being a little higher.  So happy with the strict handstand push-up improvement! I forced myself to widen my hands just a couple of inches (this is horrible from a gymnastics standpoint, but necessary for this I think), and that made a huge difference.  Still within the 34" box.

The last EMOM was a bit of a struggle, my hands are fucking wrecked (I keep ripping the same spots deeper and deeper), so the toes to bar were miserable, and I got a very weird cramp in one glute on the first set of the lunges, which made these unpleasant.  Cleaned the axle without problems for 4 sets, but the 5th set was weird, I missed the clean but didn't drop it, then mixed-grip-hang-cleaned it, which was probably the ugliest thing in history.

Sunday

AM
For time:
50 glute-ham sit-ups (get split here)
5 muscle-ups
15 hang power cleans, 135

PM
A. Strict handstand push-ups, 10 x 1-2; begin a set every :60
+
For time(s) - get after movement:
30 row calories
30 toes-to-bar
50' axle overhead walking lunge, 105

AM
14:39 (3:12, 11:55)

PM
A. complete, all singles
+
6:27 (1:39; 4:40)


Today was really tough.  I was extremely sore going into it (mostly from the GHD sit-ups from Friday), and was not expecting to do very well on anything.  The moral of the story: I'm so relieved to be the alternate.  Hoping all female appendices remain intact.

The 50 GHD sit-ups were MISERABLE.  My abs are so sore that I was waking myself up last night every time I rolled over (which was a lot), and the stretch when reaching back to touch the plate was excruciating each time.  Did these in 5x10, but everything was really slow.  This was literally all I had today; I'm really hoping that with continued exposure the soreness won't be this severe again, and this is all just because it's been so long since I've done these.  

Failed the first 3 muscle-up attempts, and I got very worried.  I had absolutely zero strength or stability in my core at all.  Finally hit one muscle-up (caught it as low as humanly possible), and each one after that got better and better (no fails once I got the first one).  I was resting about 0:60 before each attempt here.  Also, I just used rings at my regular height - I was worried enough about muscle-ups under fatigue and on a Sunday morning, so I wanted to give myself any advantage I could get on this workout.   The hang power cleans were surprisingly tough - I wanted to hit 3 sets of 5, but I was only able to do 3 sets of 3 and 3 sets of 2.  This whole workout was terrible and demoralizing.

The PM session was also terrible.  No fails on the strict handstand push-ups, but never even tried for a double (it wouldn't have happened).  Rowed at 1100 cal/h, which felt really good and sustainable for much longer.  Toes to bar were a disaster - all sets of 5, but I couldn't kip - my abs and core were just fried.  So these were pretty much strict.  Also I have 3 hand tears from this morning, so this whole piece was unpleasant.  It should not take me 3 minutes to accumulate 30 toes to bar, and it wouldn't on any other day, but the combination of everything this weekend just made these miserable.  The axle lunge was harder than I expected; failed the clean the first time, then cleaned it with a mixed grip the second time.  I refused to drop the axle throughout the 50' because I was afraid I wouldn't be able to clean it again.  Side note, the axle was loaded to 110lbs.

Ok, I'm done whining.  I knew these workouts would be tough for me, and I'm looking forward to repeating some of these things next week and improving.  Despite my poor performance, this was a really fun day with Chels and Mark and Lea and Brandie and Jessie and Stephen and poor Austin in his hospital bed.  Get better soon, buddy!