A)
Back squat
3-2-1-1, 40X1; 3:00 rest
215(3), 235(2), 255, 265
B)
1-arm DB row (bench supported)
3 x 4-6/side, 20X0; :45 between sides
60(6), 60(5), 60(5R/4L)
C)
10:00 @ 80% effort
4 perfect push-ups
7 deadlifts, 145
10m double kettlebell front rack walking lunges, 25-35/hand
7 rounds + 4 push-ups with 35/hand
D)
3 sets
4-8 weighted glute-ham raises
12 Russian twists (1 = 1 in each direction)
+10(8), +20(4), +20(4)
Showing posts with label deadlift. Show all posts
Showing posts with label deadlift. Show all posts
14 November 2016
07 November 2016
Monday
A)
Back squat
3-3-3-3, 40X1; 2:00-3:00 rest
215, 225, 230, 230
B)
1-arm DB row (bench supported)
3 x 5-8/side, 20X0; :45 between sides
50, 55, 60(5)
C)
5 sets steady for movement quality
3 perfect push-ups
6 deadlifts, 155
15m goblet walking lunges
:60 rest
Complete with 53
D)
3 sets
10 glute-ham raises
10 Russian twists (1 = 1 in each direction)
Complete
Back squat
3-3-3-3, 40X1; 2:00-3:00 rest
215, 225, 230, 230
B)
1-arm DB row (bench supported)
3 x 5-8/side, 20X0; :45 between sides
50, 55, 60(5)
C)
5 sets steady for movement quality
3 perfect push-ups
6 deadlifts, 155
15m goblet walking lunges
:60 rest
Complete with 53
D)
3 sets
10 glute-ham raises
10 Russian twists (1 = 1 in each direction)
Complete
31 October 2016
Monday
A) Back squat:
5-5-5, 40X1; 2:00-3:00 rest
185, 205, 205 - shoulder loosened up set by set and the difference wasn't nearly as noticeable by the end... makes sense, since this is the first time I've put it in that position and external rotation is still a bit stiff
B) 1-arm DB row (bench supported):
3 x 7-10/side, 20X0; :45 between sides
40, 45, 50(7)
C) 10:00 for reps & movements quality:
2 perfect push-ups
4 deadlifts, 145
8 alternating pistols
32 double-unders
6 rounds + 4 deadlifts
D) 3 sets:
10 glute-ham raises
10 Russian twists (1 = 1 in each direction)
Complete
13 February 2016
Saturday
AM
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power clean, 16 x 1 - you pick the weight; begin a rep every :30
+
For time:
30 Assault Bike calories
150 double-unders
30 deadlifts, 125
PM
5 rounds steady:
500m row
5 banded glute-ham raises, slow & controlled
:60 front leaning rest on ground
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power clean, 16 x 1 - you pick the weight; begin a rep every :30
+
For time:
30 Assault Bike calories
150 double-unders
30 deadlifts, 125
PM
5 rounds steady:
500m row
5 banded glute-ham raises, slow & controlled
:60 front leaning rest on ground
AM
A1/A2. complete
B. DNF
+
6:29
+
10:00 Assault bike, easy
PM
skipped, no time and no interest
Power cleaned 103 twice, and both times felt like a shock-wave reverberate through my shoulder when I caught the bar, so ditched this piece.
Assault bike and deadlifts were great; double-unders were AWFUL today. No set bigger than 20. 30 calories in just under 2:00, RPMs >60. Deadlifts split 20/10. I would have been fine to hang on to the bar for all 30, I don't really know why I dropped it, other than that was my plan going in.
I kind of figured that today would be my last training day, and was sad that it was so anticlimactic. But then, Stephen asked, "what about Monday?" and I agreed to re-test 10:00 max cals on the Assault bike. That's a much more appropriate send-off. And, perhaps... a deadlift max?? Hmmmm?
PM
skipped, no time and no interest
Power cleaned 103 twice, and both times felt like a shock-wave reverberate through my shoulder when I caught the bar, so ditched this piece.
Assault bike and deadlifts were great; double-unders were AWFUL today. No set bigger than 20. 30 calories in just under 2:00, RPMs >60. Deadlifts split 20/10. I would have been fine to hang on to the bar for all 30, I don't really know why I dropped it, other than that was my plan going in.
I kind of figured that today would be my last training day, and was sad that it was so anticlimactic. But then, Stephen asked, "what about Monday?" and I agreed to re-test 10:00 max cals on the Assault bike. That's a much more appropriate send-off. And, perhaps... a deadlift max?? Hmmmm?
09 February 2016
Tuesday
AM
30:00-60:00 round-the-world of choice
PM
A. Snatch-grip deadlift, 2-2-2-2, 31X1; 2:30 rest
+
8 sets @ high effort:
7 deadlifts, 155
7 glute-ham sit-ups
7 Assault Bike calories
:90 rest
+
10:00 mobility of choice
30:00-60:00 round-the-world of choice
PM
A. Snatch-grip deadlift, 2-2-2-2, 31X1; 2:30 rest
+
8 sets @ high effort:
7 deadlifts, 155
7 glute-ham sit-ups
7 Assault Bike calories
:90 rest
+
10:00 mobility of choice
AM
(snow day)
30:00 AirDyne @ Z1
+
10:00 mobility
PM
A. 193, 213, 233, 243
+
0:48
0:47
0:48
0:49
0:51
0:52
0:55
0:55
+
complete
Snatch-grip deadlifts felt really good - I don't think I've ever done more than 225 before, so that was neat. I really should be able to snatch more than 140. Maybe in 2017. Ugh.
HOLY SHIT, I was not prepared for how those 8 sets were going to feel. OMG. It's been a long time since I've been that messed up - ears ringing, nauseated, felt like my intestines were bleeding, tasted blood, the whole 9 yards. The first 5 sets felt great, the 6th was tough, and the 7th and 8th were awful. Speed on the glute-ham sit-ups slowed down in the 7th and 8th sets, and also couldn't push as hard on the bike (81-83 RPMs to start, down to 76-77 on the 7th and 8th sets). Is it possible that I am just fitter than I used to be, and able to push harder than I used to, which is why this hurt so much? Sounds reasonable.
Such a shame I'm going to be benched. Fuck.
+
0:48
0:47
0:48
0:49
0:51
0:52
0:55
0:55
+
complete
Snatch-grip deadlifts felt really good - I don't think I've ever done more than 225 before, so that was neat. I really should be able to snatch more than 140. Maybe in 2017. Ugh.
HOLY SHIT, I was not prepared for how those 8 sets were going to feel. OMG. It's been a long time since I've been that messed up - ears ringing, nauseated, felt like my intestines were bleeding, tasted blood, the whole 9 yards. The first 5 sets felt great, the 6th was tough, and the 7th and 8th were awful. Speed on the glute-ham sit-ups slowed down in the 7th and 8th sets, and also couldn't push as hard on the bike (81-83 RPMs to start, down to 76-77 on the 7th and 8th sets). Is it possible that I am just fitter than I used to be, and able to push harder than I used to, which is why this hurt so much? Sounds reasonable.
Such a shame I'm going to be benched. Fuck.
06 February 2016
Saturday
AM
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power clean, build to a moderate single in 8:00
C. Dead hang to inverted, accumulate 5-10 controlled singles; rest as needed
+
For time:
5 deadlifts, 215 - set up women's bar w/1 45 & 3 15s on each side, then take off a 15 each set
50 double-unders
10 deadlifts, 185
50 double-unders
15 deadlifts, 155
50 double-unders
20 deadlifts, 125
PM
3 rounds for time @ 85%:
1000m row
:90 front leaning rest on ground
Shoulder was fine on the bear crawl and deadbug.
Stayed very cautious on the power clean. No pain or popping out of place when cleaning, but I can't flip the bar over and return it to the hang without it slipping out of place. The pull felt super easy at 143, right into the neck. Hesitant to catch anything heavier than that.
Dead hang to inverted sounded like a bad idea in light of the current sitch.
For time piece was kind of fun. Deadlifts unbroken until the set of 20, split that 10/10 with a VERY short rest (one breath). Tripped on the first set of double-unders at 32, the other two sets were unbroken. Probably should have moved faster, I was kind of disappointed to see my time was over 4 minutes.
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power clean, build to a moderate single in 8:00
C. Dead hang to inverted, accumulate 5-10 controlled singles; rest as needed
+
For time:
5 deadlifts, 215 - set up women's bar w/1 45 & 3 15s on each side, then take off a 15 each set
50 double-unders
10 deadlifts, 185
50 double-unders
15 deadlifts, 155
50 double-unders
20 deadlifts, 125
PM
3 rounds for time @ 85%:
1000m row
:90 front leaning rest on ground
AM
A1/A2. complete
B. 143, no gear
C. skipped
+
4:23
PM
18:55
PM
18:55
Shoulder was fine on the bear crawl and deadbug.
Stayed very cautious on the power clean. No pain or popping out of place when cleaning, but I can't flip the bar over and return it to the hang without it slipping out of place. The pull felt super easy at 143, right into the neck. Hesitant to catch anything heavier than that.
Dead hang to inverted sounded like a bad idea in light of the current sitch.
For time piece was kind of fun. Deadlifts unbroken until the set of 20, split that 10/10 with a VERY short rest (one breath). Tripped on the first set of double-unders at 32, the other two sets were unbroken. Probably should have moved faster, I was kind of disappointed to see my time was over 4 minutes.
Kind of enjoyed having a second session that was a little more than Z1. Rowed at 2:07-2:09. First two FLRs broken 0:45/0:45, third one in 3x 0:30. Shoulder was just sore and achy, nothing sharp and no instability here.
Intended to do shoulder stuff after the PM, but decided against it - shoulder is fucking pissed right now. My last two days at work have been insane, like nonstop experiments which require my right arm, maybe that's what is making it worse. It's a super deep ache through the joint itself, worse in the front. I kind of feel like digging up the Oxys from my knee surgery...
I'm trying not to panic that it's now been 2 full weeks of rest, rehab, and anti-inflammatories and, if anything, it's getting worse.
02 February 2016
Tuesday
AM
30:00-60:00 round-the-world of choice
PM
A. Snatch-grip deadlift, 3-3-3, 31X1; 2:30 rest
B. 1-arm DB overhead carry, 3 x 20-25m/side; :60 between sides
+
5 sets:
8 deadlifts, 125
16 row calories, damper on 1
8 glute-ham sit-ups
2:00 rest
+
10:00 mobility of choice
30:00-60:00 round-the-world of choice
PM
A. Snatch-grip deadlift, 3-3-3, 31X1; 2:30 rest
B. 1-arm DB overhead carry, 3 x 20-25m/side; :60 between sides
+
5 sets:
8 deadlifts, 125
16 row calories, damper on 1
8 glute-ham sit-ups
2:00 rest
+
10:00 mobility of choice
AM
3 sets:
3:00 Assault Bike
400m jog
500m row
100 single unders, heavy rope
(36:00)
+
2 sets:
10 each As/Ts/Ys, 1lb/hand
10/side 4 position DB external rotation, elbow at side, 3lb
10 scap push-ups, from knees
10/arm single arm raises from scap push-up position
8/side DB external rotation, elbow on knee, 8lb
PM
A. 153, 173, 183
B. 25lb across
+
1:51
2:00 (erg malfunction)
1:51
1:47
1:45
+
complete
Okay, so last night, I was thinking that it might be a little overkill to see Tim. I decided that I wanted to test a handstand push-up again this morning to see if my shoulder was really still bothering me all that much. And... it was almost pain-free! Consulted with Stephen and Kirk, and decided to keep the appointment with Tim for tomorrow just to be safe, but probably won't do any imaging or follow-up if things continue to improve. Feel like I dodged a bullet, I've spent the last 10 days thinking I'd never do a muscle-up again.
Snatch-grip DL was tough on the grip. Can't imagine ever snatching that.
Shoulder felt a little twingey on the first overhead carry - realized that I was trying to externally rotate my arm so my thumb was facing back and the dumbbell was in a straight line parallel to my feet. If I didn't externally rotate, and let the dumbbell hover a little more neutrally (not totally horizontal, but maybe like 30 degrees), it was totally fine. Kept the weight light.
5 sets felt really good. Deadlifts AFAP. Rowed between 950-1000 cal/h, which felt like max speed with the damper at 1. Reached back with the left arm only on the glute-ham sit-ups, tried once with the bad shoulder and it was a bit uncomfortable.
Discovered during the mobility portion that I have really limited internal rotation on a sleeper stretch on the bad shoulder... doesn't really hurt all that much, just doesn't go past 45 degrees (left goes about 1" from the ground). Hmmm.
Skyped with Mike. We're not changing anything, assuming that the volume and intensity will pick back up a bit as my shoulder improves...
complete
Okay, so last night, I was thinking that it might be a little overkill to see Tim. I decided that I wanted to test a handstand push-up again this morning to see if my shoulder was really still bothering me all that much. And... it was almost pain-free! Consulted with Stephen and Kirk, and decided to keep the appointment with Tim for tomorrow just to be safe, but probably won't do any imaging or follow-up if things continue to improve. Feel like I dodged a bullet, I've spent the last 10 days thinking I'd never do a muscle-up again.
Snatch-grip DL was tough on the grip. Can't imagine ever snatching that.
Shoulder felt a little twingey on the first overhead carry - realized that I was trying to externally rotate my arm so my thumb was facing back and the dumbbell was in a straight line parallel to my feet. If I didn't externally rotate, and let the dumbbell hover a little more neutrally (not totally horizontal, but maybe like 30 degrees), it was totally fine. Kept the weight light.
5 sets felt really good. Deadlifts AFAP. Rowed between 950-1000 cal/h, which felt like max speed with the damper at 1. Reached back with the left arm only on the glute-ham sit-ups, tried once with the bad shoulder and it was a bit uncomfortable.
Discovered during the mobility portion that I have really limited internal rotation on a sleeper stretch on the bad shoulder... doesn't really hurt all that much, just doesn't go past 45 degrees (left goes about 1" from the ground). Hmmm.
Skyped with Mike. We're not changing anything, assuming that the volume and intensity will pick back up a bit as my shoulder improves...
26 January 2016
Tuesday
AM
30:00-60:00 round-the-world of choice
PM
A. Clean-grip deadlift, build quickly to tough single - not max, leave 20-30 in the tank
B. 1-arm DB overhead carry, 3 x 20-30m/side; :60 between sides
+
5 sets:
10 deadlifts, 95
200m row
:30 front leaning rest on ground
2:00 rest
+
10:00 mobility of choice
30:00-60:00 round-the-world of choice
PM
A. Clean-grip deadlift, build quickly to tough single - not max, leave 20-30 in the tank
B. 1-arm DB overhead carry, 3 x 20-30m/side; :60 between sides
+
5 sets:
10 deadlifts, 95
200m row
:30 front leaning rest on ground
2:00 rest
+
10:00 mobility of choice
AM
30:00 AirDyne @ Z1
PM
A. 273
B. 10lbs across
+
complete
subbed hollow rock for FLR
+
complete
Seriously, being injured is the worst. Although I think my shoulder might feel a little better than it did yesterday... so I'm hopeful. Still trying not to mess with it at all.
Clean grip deadlift felt fast. Also, I power cleaned 85lbs just to move my barbell and only had mild discomfort, so that's encouraging.
Once the dumbbell was overhead, there were absolutely zero shoulder issues, but felt a sharp pinching when initiating the press to get it up. Didn't take the 0:60 between sides, pretty much just went down and back 6x straight through.
Didn't time the 5 sets, but all were within 1:50-1:55. Deadlifts were fast and easy, tried to push the cycle speed here. Initially, I was hesitant about rowing, but Stephen advised me to put the damper down to 1 and not try very hard, and this ended up being totally fine (pulled around 2:15/500m). Hollow rocks were fine. I tested out a FLR before I started, and felt that same sharp pain in that same spot, so decided not to chance it.
Seriously, being injured is the worst. Although I think my shoulder might feel a little better than it did yesterday... so I'm hopeful. Still trying not to mess with it at all.
Clean grip deadlift felt fast. Also, I power cleaned 85lbs just to move my barbell and only had mild discomfort, so that's encouraging.
Once the dumbbell was overhead, there were absolutely zero shoulder issues, but felt a sharp pinching when initiating the press to get it up. Didn't take the 0:60 between sides, pretty much just went down and back 6x straight through.
Didn't time the 5 sets, but all were within 1:50-1:55. Deadlifts were fast and easy, tried to push the cycle speed here. Initially, I was hesitant about rowing, but Stephen advised me to put the damper down to 1 and not try very hard, and this ended up being totally fine (pulled around 2:15/500m). Hollow rocks were fine. I tested out a FLR before I started, and felt that same sharp pain in that same spot, so decided not to chance it.
19 January 2016
Tuesday
AM
30:00-60:00 easy walk or hike
PM
A. Hang power clean from below the knees, build quickly to a heavy single
B. Split jerk, 4 x 1 @ 85-90% 1RM; begin a rep every :90
+
4 sets:
9 kipping handstand push-ups
36 row calories
12 deadlifts, 125
2:30 walk rest
30:00-60:00 easy walk or hike
PM
A. Hang power clean from below the knees, build quickly to a heavy single
B. Split jerk, 4 x 1 @ 85-90% 1RM; begin a rep every :90
+
4 sets:
9 kipping handstand push-ups
36 row calories
12 deadlifts, 125
2:30 walk rest
AM
skipped, but did assorted activities at MobilityFit
PM
A. 165
B. complete @ 185 (88%)
+
3:08
2:56
3:01
3:02
Really, really dislike the hang power clean from below the knees - felt awkward and like I couldn't hit any positions correctly. I think I'm rushing the pull?
Split jerks weren't nearly as crisp as last week.
The 4 sets kicked my ass. I don't know if they were supposed to? But, they did. All handstand push-ups unbroken (!!), these felt really, really good today. I had rhythm on the kip and was bringing my knees down at the same time as my head, which made the cycle time faster, too. I have a sneaking suspicion I was too far away from the wall for Open standard, though... Rowed at 1000-1100 cal/h. Deadlifts after the row were pretty unpleasant, I didn't realize a 125lb bar could feel so heavy. Hamstrings and low back were completely on fire. Surprised that I was able to mentally hang on to the 4th set, that's an improvement over the past month of just quitting when it starts to get uncomfortable...
Really, really dislike the hang power clean from below the knees - felt awkward and like I couldn't hit any positions correctly. I think I'm rushing the pull?
Split jerks weren't nearly as crisp as last week.
The 4 sets kicked my ass. I don't know if they were supposed to? But, they did. All handstand push-ups unbroken (!!), these felt really, really good today. I had rhythm on the kip and was bringing my knees down at the same time as my head, which made the cycle time faster, too. I have a sneaking suspicion I was too far away from the wall for Open standard, though... Rowed at 1000-1100 cal/h. Deadlifts after the row were pretty unpleasant, I didn't realize a 125lb bar could feel so heavy. Hamstrings and low back were completely on fire. Surprised that I was able to mentally hang on to the 4th set, that's an improvement over the past month of just quitting when it starts to get uncomfortable...
20 December 2015
Sunday
AM
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 2 hang power cleans + 1 split jerk, 5 x 1 @ 145; begin a set every 2:00
+
9-6-3 for time @ high effort:
Strict handstand push-ups
Deadlifts, 185
+
rest as needed
+
For time @ high effort:
30 double-unders
30m handstand walk
30 double-unders
30 kettlebell swings, 53
30 double-unders
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 2 hang power cleans + 1 split jerk, 5 x 1 @ 145; begin a set every 2:00
+
9-6-3 for time @ high effort:
Strict handstand push-ups
Deadlifts, 185
+
rest as needed
+
For time @ high effort:
30 double-unders
30m handstand walk
30 double-unders
30 kettlebell swings, 53
30 double-unders
AM
45:00 @ Ault Park
+
15:00 mobility @ home
PM
A. complete
+
1:16
+
3:24
Today was a great day. I think the combination of talking about how I've been feeling with a variety of people, knowing I have a break coming very soon, and having a workout I can absolutely smash is magic. I haven't tracked my food since last Monday and I drank 4 nights this week (one of them to excess, eeesh), and getting a glimpse of how my life could be if training isn't a priority wasn't a pretty picture. I'm feeling like that was a good first step in blowing off some steam. Approximately 30 seconds into my hike this morning I just felt happier than I have in several weeks. Thank goodness.
Barbell complex was just okay. Power cleans continue to feel excellent, but hang power cleans are hit or miss if they feel good (but no fails). Some were way better than others. Jerks were easy.
Super happy with the hspu/deadlift workout. I was a little worried going in, because my shoulders are still pretty sore from the other day. But once I started, I felt like I was flying through it. Everything unbroken. It's fun to be good at something. And that something is something I couldn't do at all 6 months ago. Thank you, Stephen, for giving me something I could smash. I needed that.
Rested 15:00 between the two.
The second piece wasn't as exhilarating as the first one, but still went very well. Split the handstand walk 15m/15m, otherwise everything unbroken. Shoulders are completely, 100% done. Yikes.
20 June 2015
Saturday
AM
30:00 AirDyne @ Z1, off every 5:00 for :30 front leaning rest on ground
PM
A. Deadlift, build to max for the day
B. Close-grip bench press, 3 x 5-8, 30X1; 2:30 rest
+
5 sets:
:10 AirDyne @ max effort
2:20 rest
+
3 rounds not for time:
:30/side plank
:30 Sorensen hold
30:00 AirDyne @ Z1, off every 5:00 for :30 front leaning rest on ground
PM
A. Deadlift, build to max for the day
B. Close-grip bench press, 3 x 5-8, 30X1; 2:30 rest
+
5 sets:
:10 AirDyne @ max effort
2:20 rest
+
3 rounds not for time:
:30/side plank
:30 Sorensen hold
AM
complete
PM
A. 295, 310F, 305F
B. 115(8), 125(6), 125(6)
+
complete
+
complete
Deadlifts were shockingly heavy - 295 felt very slow. Barely broke 310 and 305 off the ground. Stephen tried to talk me off the ledge afterward, asking whether I'd rather do 5 unbroken muscle-ups or deadlift 340 - and the clear answer is the muscle-ups. Logically, I understand that some things need to be sacrificed to make improvements in others, and I'm so, so happy with the gymnastics and aerobic improvements over the last year. It's just hard to not even come close to matching something I did 2+ years ago. I've always felt confident knowing how strong I was, until now - I agree that I don't need to get stronger, but I don't really want to get weaker...
Everything else was fine. Nice casual afternoon in the gym :)
Everything else was fine. Nice casual afternoon in the gym :)
17 June 2015
Wednesday
AM
15:00 AirDyne @ Z1
+
Crossover Symmetry "activation" circuit
+
15:00 mobility work of choice
PM
A. Power clean, build to a max
B. Behind-the-neck shoulder press, 3 x 7-10, 31X1; 2:00 rest
+
21-15-9 for time:
Deadlifts, 155
Box jumps, 20
Burpees
+
10:00 AirDyne @ Z1
15:00 AirDyne @ Z1
+
Crossover Symmetry "activation" circuit
+
15:00 mobility work of choice
PM
A. Power clean, build to a max
B. Behind-the-neck shoulder press, 3 x 7-10, 31X1; 2:00 rest
+
21-15-9 for time:
Deadlifts, 155
Box jumps, 20
Burpees
+
10:00 AirDyne @ Z1
AM
complete
PM
A. 170
B. 44(10), 54(10), 59(6)
+
8:48
+
complete
Another rough day :/ Came into the gym with a pretty significant headache, which never went away. Not sure if I can continue to blame these mediocre days on the humidity, or maybe it's the change in diet?
Power cleans were AWFUL. 165 was sloppy and caught it really forward. Failed 175 twice, then failed 170 twice before finally getting it on the 3rd attempt. I really hate power cleans. I was pulling it PLENTY high enough, just super hesitant to get under it.
BTN shoulder press was really hard! Also, it was a little uncomfortable on my left shoulder (the one that gave me the most problems last year). Felt like my left shoulder was never in the right position, and it felt kind of unstable. It's not painful or giving me any other problems (other than a little instability on the max side plank), so I don't know what that's about.
Felt slow and sluggish on the deadlift/box jump/ burpee piece. Just couldn't get my act together, and couldn't control my breathing. Lots of standing around being a little bitch.
Also, all week I've been questioning whether I'm doing the right thing by letting Tim fix my knee, asking myself whether it's really THAT bad. But then today - for the first time - it locked on me (in between the BTN shoulder press and the FT piece, I just turned kind of funny while I was checking my phone), and I couldn't extend it all the way. I panicked for a few minutes, because this hasn't happened before, but then somehow it went away... this was the weirdest feeling. Sooo... now I'm feeling more confident that it actually needs to be fixed.
Also, all week I've been questioning whether I'm doing the right thing by letting Tim fix my knee, asking myself whether it's really THAT bad. But then today - for the first time - it locked on me (in between the BTN shoulder press and the FT piece, I just turned kind of funny while I was checking my phone), and I couldn't extend it all the way. I panicked for a few minutes, because this hasn't happened before, but then somehow it went away... this was the weirdest feeling. Sooo... now I'm feeling more confident that it actually needs to be fixed.
24 May 2015
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.
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...
22 May 2015
Friday
AM
5 rounds for time:
9 deadlifts, 165
9 CTB pull-ups, mandatory sets of 3 unbroken throughout
PM
For 21:00:
1st: 7 muscle snatches, 55
2nd: 1 rope climb
3rd: 5 thrusters, 75
+
20:00 AirDyne @ Z1
5 rounds for time:
9 deadlifts, 165
9 CTB pull-ups, mandatory sets of 3 unbroken throughout
PM
For 21:00:
1st: 7 muscle snatches, 55
2nd: 1 rope climb
3rd: 5 thrusters, 75
+
20:00 AirDyne @ Z1
AM
8:35
PM
complete
AM session was more like 5 rounds @ 80% - all deadlifts easily unbroken, and butterfly is coming along nicely. Took quite a bit of time between sets of 3 - was more interested in hitting quality butterflied sets than the time. Only two sets of 3 throughout the whole thing that weren't in rhythm (one was Conner's fault, he jinxed me).
EMOM felt good, plenty of rest between movements. I still think the muscle snatches are the worst part.
15 May 2015
Friday
AM
On an 18:00 running clock:
Every :60 for 9:00: 5 unbroken deadlifts, 165
Every :60 for 9:00: 5 CTB pull-ups, unbroken for as long as possible
PM
For time:
45 power snatches, 55
5 rope climbs
30 thrusters, 85
+
20:00 AirDyne @ Z1
On an 18:00 running clock:
Every :60 for 9:00: 5 unbroken deadlifts, 165
Every :60 for 9:00: 5 CTB pull-ups, unbroken for as long as possible
PM
For time:
45 power snatches, 55
5 rope climbs
30 thrusters, 85
+
20:00 AirDyne @ Z1
AM
complete
PM
12:22
+
complete
Deadlifts were easy. CTBs were okay - butterfly wasn't as good as it was the other day, but still hit maybe 5/9 sets with all 5 in rhythm. All sets unbroken even if I had to reset the kip.
Found it impossible to care on the PM piece. Just not interested.
08 May 2015
Friday
AM
9 rounds @ easy effort, I just want you to get in the volume here:
5 unbroken deadlifts, 165
5 unbroken CTB pull-ups
+
3 sets not for time:
10 glute-ham sit-ups
PM
On a running 15:00 clock:
Every :60 for 5:00: 10 power snatches, 55
Every :60 for 5:00: 1 rope climb
Every :60 for 5:00: 7 thrusters, 75
+
20:00 AirDyne @ Z1
9 rounds @ easy effort, I just want you to get in the volume here:
5 unbroken deadlifts, 165
5 unbroken CTB pull-ups
+
3 sets not for time:
10 glute-ham sit-ups
PM
On a running 15:00 clock:
Every :60 for 5:00: 10 power snatches, 55
Every :60 for 5:00: 1 rope climb
Every :60 for 5:00: 7 thrusters, 75
+
20:00 AirDyne @ Z1
AM
complete
PM
complete
Had to be at work super early today, so did the AM at 2:30 and the PM at 5:30.
Deadlifts and CTBs were nice and easy.
10 glute-ham sit-ups at a time are perfectly reasonable; not looking forward to 50 for time on Sunday...
On the 15:00 EMOM, my expectations of which pieces were going to be worst was completely backwards. I was dreading the rope climbs, but this was by far the easiest movement. Thrusters were totally easy. Those power snatches though - those were not pleasant. I think one of my least favorite movements in CrossFit are light weight, high rep power snatches. They get me every time.
03 May 2015
Sunday
For time:
500m row
125 double-unders
25 deadlifts, 185
25 toes-to-bar
500m row
125 double-unders
25 deadlifts, 185
25 toes-to-bar
12:30, partner-style with Austin
Errrrrrrrrrrrr.............
I thought Austin and I would SMASH this. Clearly not. I'm sorry, buddy! It was all my fault :(
I started on double-unders, these were shit today and Austin had to wait maybe 0:30 or so for me to finish. Rowed at 2:00 (easy). I think we fucked this up on the deadlifts by trying to hang on too long, at least for me - we planned to do 20/20/10, we should have dropped every 10. We didn't communicate super well and got lost a little bit on the rep count in the middle. The weight wasn't an issue, for me it was all grip by trying to hold on too long, and the bar slipped out of my hands involuntarily on both of my second sets of 5. This means that grip was completely 100% fried when we got to the toes to bar. I did the 5 first then hung on while Austin went, and we dropped off every 10, but I had to rest way too long before jumping back up every time. This was horrible. At the end of every set of Austin's, I was slipping little by little off the bar, and I'm so relieved that I didn't fall early for any sets, but it was close. This is where we lost the most time, by far. Chelsea and Brandie were ahead of us coming off the rower (due to my shit double-unders), and maintained that lead throughout the deadlifts, but the TTBs were where the majority of the time differential occurred. Fuck.
Messed around with some butterfly pull-up practice while everyone else did the last event. With a little bit of practice, I think I could be somewhat good at these soon. I should really start practicing, I've said it before and then never really done it.
Sigh. So much work to do. Onward.
I started on double-unders, these were shit today and Austin had to wait maybe 0:30 or so for me to finish. Rowed at 2:00 (easy). I think we fucked this up on the deadlifts by trying to hang on too long, at least for me - we planned to do 20/20/10, we should have dropped every 10. We didn't communicate super well and got lost a little bit on the rep count in the middle. The weight wasn't an issue, for me it was all grip by trying to hold on too long, and the bar slipped out of my hands involuntarily on both of my second sets of 5. This means that grip was completely 100% fried when we got to the toes to bar. I did the 5 first then hung on while Austin went, and we dropped off every 10, but I had to rest way too long before jumping back up every time. This was horrible. At the end of every set of Austin's, I was slipping little by little off the bar, and I'm so relieved that I didn't fall early for any sets, but it was close. This is where we lost the most time, by far. Chelsea and Brandie were ahead of us coming off the rower (due to my shit double-unders), and maintained that lead throughout the deadlifts, but the TTBs were where the majority of the time differential occurred. Fuck.
Messed around with some butterfly pull-up practice while everyone else did the last event. With a little bit of practice, I think I could be somewhat good at these soon. I should really start practicing, I've said it before and then never really done it.
Sigh. So much work to do. Onward.
02 March 2015
Monday - 15.1
AM
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 5 box jump w/step-down, 20
PM
15.1/15.1a
+
10:00 @ very easy pace:
30 AirDyne calories
10 wall balls
1 rope climb
3 wall walks
+
10:00 mobility work of choice
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 5 box jump w/step-down, 20
PM
15.1/15.1a
+
10:00 @ very easy pace:
30 AirDyne calories
10 wall balls
1 rope climb
3 wall walks
+
10:00 mobility work of choice
AM
complete, subbed 10 step-ups/step-downs
PM
15.1: 106
15.1a: 201
+
complete
+
complete
15.1: 106
15.1a: 201
+
complete
+
complete
Definitely pissed off my knee a bit on the heavy cleans from Friday... it's not terrible, but it did not like the box jumps today, and I figured there was no point aggravating it further, especially with the 15.1 redo. It's not that bad, if box jumps come up this week I'll be fine, just would rather be safe than sorry.
I was really nervous going into the 15.1 redo... I really, really wanted to hit 201 again. Broke all the deadlifts 5/5 and all singles on the snatches, with quite a bit of transition time. I started off doing singles on the toes to bar, but I actually felt less fatigued doing sets of 5 with a longer break in between sets, so after the first 10 that's what I did. Clean and jerked 156, 186, 196, 201. I've never made such a large jump going to 185 before (I jumped 145 to 175 while warming up, and that was a first as well), but I almost always will take 10lb jumps once I'm around 165. So that's the first cool thing about this, knowing that I can hit 185 solidly and after a large jump. I hit 196 with about 2:30 left (also I've never skipped 190 before, so that's cool), and opted to take the extra rest and make one good attempt at 201 instead of rushing the 201 and going for a 5th attempt. None of my reps were nearly as crisp as they felt on Friday, but obviously I'm super happy with matching Friday's PR. I'd kinda like to test a clean and jerk max under less stressful conditions! I know I've got 205 for sure, maybe even a little more.
Got through one round + 20something calories on the 10:00 piece. Mobility complete, hip and ankle.
Great start to the Open! Ready for week 2. I wouldn't mind some CTBs.
I was really nervous going into the 15.1 redo... I really, really wanted to hit 201 again. Broke all the deadlifts 5/5 and all singles on the snatches, with quite a bit of transition time. I started off doing singles on the toes to bar, but I actually felt less fatigued doing sets of 5 with a longer break in between sets, so after the first 10 that's what I did. Clean and jerked 156, 186, 196, 201. I've never made such a large jump going to 185 before (I jumped 145 to 175 while warming up, and that was a first as well), but I almost always will take 10lb jumps once I'm around 165. So that's the first cool thing about this, knowing that I can hit 185 solidly and after a large jump. I hit 196 with about 2:30 left (also I've never skipped 190 before, so that's cool), and opted to take the extra rest and make one good attempt at 201 instead of rushing the 201 and going for a 5th attempt. None of my reps were nearly as crisp as they felt on Friday, but obviously I'm super happy with matching Friday's PR. I'd kinda like to test a clean and jerk max under less stressful conditions! I know I've got 205 for sure, maybe even a little more.
Got through one round + 20something calories on the 10:00 piece. Mobility complete, hip and ankle.
Great start to the Open! Ready for week 2. I wouldn't mind some CTBs.
25 February 2015
Wednesday
AM
3 sets:
3:00 AirDyne easy
3:00 t-spine/anterior shoulder mobility - switch it up set-to-set
3:00 AirDyne easy
3:00 light scap activation
PM
A. Overhead squat, 3 x 5-7, 2011; 2:00 rest
+
For time @ 97%:
15 deadlifts, 105
3 muscle-ups
12 deadlifts, 135
2 muscle-ups
9 deadlifts, 165
1 muscle-up
+
10:00 rest
+
1 set for calories:
:60 AirDyne @ 97%
AM
complete
PM
A. 125(7), 145(7), 155(5)
+
4:33
+
36 calories on Betty
Today was AWESOME. This was one of the best training days I've had in a while. Everything felt great, my knee was cooperating, and the energy was just good today.
Overhead squats felt excellent, I had Pat and Stephen each watch a set to make sure I was going below parallel. My knee wasn't complaining at all, so I assumed I was going a little shallow, but apparently not. So that's good! Wrists were the limiter at 155, everything else felt solid. I really like overhead squats.
I had been so excited for the deadlift/muscle-up workout all week! This was so much fun!! I don't know why I messed with a belt, the weight was light enough that I didn't need it (especially on the first two sets), but in my mind I was thinking that I would be resting between muscle-ups anyway, so an extra few seconds putting on the belt wouldn't really matter. All deadlifts easily unbroken, and added the weight for the next round before starting the muscle-ups so that I could jump down from the rings and get right on the bar. Rested about 0:20 before each muscle-up. Super, super happy with this. This is nuts. What a difference a few months makes.
Went out pretty hot on the sprint, but I was able to hang on to it the whole time, and even pick it up a touch in the last 0:15. This flew by and it definitely hurt but I'm really surprised and happy with the effort here. I know bikes vary a lot, but this is a PR by 7 calories, so that's neat.
Thumbs up all around. Next time I'm at CSC it will be for 15.1. Eeeeeeeeeek!
3 sets:
3:00 AirDyne easy
3:00 t-spine/anterior shoulder mobility - switch it up set-to-set
3:00 AirDyne easy
3:00 light scap activation
PM
A. Overhead squat, 3 x 5-7, 2011; 2:00 rest
+
For time @ 97%:
15 deadlifts, 105
3 muscle-ups
12 deadlifts, 135
2 muscle-ups
9 deadlifts, 165
1 muscle-up
+
10:00 rest
+
1 set for calories:
:60 AirDyne @ 97%
AM
complete
PM
A. 125(7), 145(7), 155(5)
+
4:33
+
36 calories on Betty
Today was AWESOME. This was one of the best training days I've had in a while. Everything felt great, my knee was cooperating, and the energy was just good today.
Overhead squats felt excellent, I had Pat and Stephen each watch a set to make sure I was going below parallel. My knee wasn't complaining at all, so I assumed I was going a little shallow, but apparently not. So that's good! Wrists were the limiter at 155, everything else felt solid. I really like overhead squats.
I had been so excited for the deadlift/muscle-up workout all week! This was so much fun!! I don't know why I messed with a belt, the weight was light enough that I didn't need it (especially on the first two sets), but in my mind I was thinking that I would be resting between muscle-ups anyway, so an extra few seconds putting on the belt wouldn't really matter. All deadlifts easily unbroken, and added the weight for the next round before starting the muscle-ups so that I could jump down from the rings and get right on the bar. Rested about 0:20 before each muscle-up. Super, super happy with this. This is nuts. What a difference a few months makes.
Went out pretty hot on the sprint, but I was able to hang on to it the whole time, and even pick it up a touch in the last 0:15. This flew by and it definitely hurt but I'm really surprised and happy with the effort here. I know bikes vary a lot, but this is a PR by 7 calories, so that's neat.
Thumbs up all around. Next time I'm at CSC it will be for 15.1. Eeeeeeeeeek!
16 February 2015
Monday
AM
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 8 box step-up/step-downs @ 20
PM
A. Clean-grip deadlift, build to a moderate, fast single - just to fire up the CNS
+
For time:
5 muscle-ups
15 bar-facing burpees
25 deadlifts, 175
+
10:00 mobility work of choice
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 8 box step-up/step-downs @ 20
PM
A. Clean-grip deadlift, build to a moderate, fast single - just to fire up the CNS
+
For time:
5 muscle-ups
15 bar-facing burpees
25 deadlifts, 175
+
10:00 mobility work of choice
AM
complete
PM
A. 255
+
5:52
+
complete
Fun day!! Including my extra 20:00 Z1 trek in the snow :)
CGDL felt easy, done in nanos.
Was very excited to finally do muscle-ups in a workout! When I saw the programming last night, I thought it would be reasonable to try one MU every minute, considering I've never tried to push the pace on these before, and usually wait to recover pretty much fully between each attempt. But then this morning, I was feeling ambitious and changed my mind, and went with one every 0:45. It felt like plenty of rest between sets, these felt awesome today. MUs done just after 3:00, burpees felt fast and steady, done at 4:11. All deadlifts broken in sets of 5, the weight actually felt light but I was breathing pretty hard at this point and could tell I was taking a little too long between sets. I could have pushed these faster. Super happy with this overall though!
Progress! It's the coolest.
+
5:52
+
complete
Fun day!! Including my extra 20:00 Z1 trek in the snow :)
CGDL felt easy, done in nanos.
Was very excited to finally do muscle-ups in a workout! When I saw the programming last night, I thought it would be reasonable to try one MU every minute, considering I've never tried to push the pace on these before, and usually wait to recover pretty much fully between each attempt. But then this morning, I was feeling ambitious and changed my mind, and went with one every 0:45. It felt like plenty of rest between sets, these felt awesome today. MUs done just after 3:00, burpees felt fast and steady, done at 4:11. All deadlifts broken in sets of 5, the weight actually felt light but I was breathing pretty hard at this point and could tell I was taking a little too long between sets. I could have pushed these faster. Super happy with this overall though!
Progress! It's the coolest.
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