AM @ MobilityFit
5:00 Assault bike
+
3 sets:
ROM/Mobility
+
3 sets:
Crossover Symmetry
Z-press, PVC
Pull-ups, assisted by legs, with active hang on the last rep
+
tested out:
strict press, 33
push press, 33
push jerk, 33 (no)
hang power clean, up to 83
power clean, up to 83
snatch-grip deadlift, 83
clean-grip deadlift, up to 163
+
3 sets:
3-way bicep curls, 10/hand
floor press, 25/hand
1-arm dumbbell row, 30/hand
PM
A) Pistols
5 x 4-5/side, 21X1; :45 between sides
B) Terminal knee extensions
3 x 20/side w/pause @ back; :30 between sides
C) 5 sets
10 glute-ham sit-ups
30 single-unders
:60 rest
D) Not for time
90m plate pinch carry, break and rest as needed
A. complete-ish unweighted, a few wobbly reps but mostly good
B. complete with green band
C. complete, super easy
D. complete with 25/hand, 6 x 15m
+
double-under practice, including a set of 40 unbroken and a couple sets of 20+
TODAY WAS FANTASTIC.
Kellie is in town, I'm taking a MUCH needed break from work, and I'm cleared to do so many new exercises!
Drew said we'd take today to see what kinds of things I could start to build into Stephen's programming. He got a text from Tim yesterday in all caps saying that I was doing AWESOME, so that's encouraging. Strict press and push press were surprisingly fine, with good scapular mechanics throughout and no pain. Not ready to catch the bar in a jerk position, tried twice and it didn't feel right at all. Hang power cleans felt better than cleans from the floor for some reason, but all fine. No issues at all with the deadlifts. Some residual tightness on my upper arm on external rotation, but that will continue to improve. No pain and definitely no instability, but I can already tell my shoulder is gonna be sore just from all the added new stuff.
PM stuff was super chill. Totally surprised I can still do double-unders... this is encouraging that muscle memory may be there for a number of movements, and I'm not necessarily starting back from zero.
Showing posts with label hangpowerclean. Show all posts
Showing posts with label hangpowerclean. Show all posts
16 September 2016
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...
12 January 2016
Tuesday
AM
30:00-60:00 easy walk or hike
PM
A. Hang power clean from below the knees (will probably have to reset below the knees), build quickly to a moderate double
B. Split jerk, 5 x 1 @ 80-85% 1RM; begin a rep every :90
C. Touch-and-go clean-grip deadlifts, 8-8-8-8 speed over load; 2:00 rest
+
For time @ 80%:
100' handstand walk
90 row calories
30 kipping handstand push-ups
200m Farmer's walk, 70/hand
30:00-60:00 easy walk or hike
PM
A. Hang power clean from below the knees (will probably have to reset below the knees), build quickly to a moderate double
B. Split jerk, 5 x 1 @ 80-85% 1RM; begin a rep every :90
C. Touch-and-go clean-grip deadlifts, 8-8-8-8 speed over load; 2:00 rest
+
For time @ 80%:
100' handstand walk
90 row calories
30 kipping handstand push-ups
200m Farmer's walk, 70/hand
AM
subbed 45:00 mixed AirDyne and mobility
PM
A. 155
B. 175 (83.3%)
C. 175 across
+
16:34
Eeeesh, I am not a fan of the hang clean from below the knees. That was a super awkward position, and I didn't feel strong pulling from there at all. Each time I would successfully clean the bar, I was kind of surprised, like "how'd the bar get all the way up here?!"
Split jerks were easy.
Not gonna lie, chose 175 for the clean-grip deadlifts because that was what was already on the bar. Tried to go AFAP, felt like the speed would have been the same with anywhere from 155-195.
FT piece went better than I thought it would. Handstand walk broken 50/50, no problem. Rowed around 800 cal/h. Handstand push-ups actually felt okay today, all sets of 5. Farmer's walk was easy for the first 125m, then grip started to go.
Eeeesh, I am not a fan of the hang clean from below the knees. That was a super awkward position, and I didn't feel strong pulling from there at all. Each time I would successfully clean the bar, I was kind of surprised, like "how'd the bar get all the way up here?!"
Split jerks were easy.
Not gonna lie, chose 175 for the clean-grip deadlifts because that was what was already on the bar. Tried to go AFAP, felt like the speed would have been the same with anywhere from 155-195.
FT piece went better than I thought it would. Handstand walk broken 50/50, no problem. Rowed around 800 cal/h. Handstand push-ups actually felt okay today, all sets of 5. Farmer's walk was easy for the first 125m, then grip started to go.
05 January 2016
Tuesday
AM
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 1 hang power clean + 1 split jerks, 5 x 1 starting @ 145 and adding set-to-set; begin a set every 2:00
B. Touch-and-go clean-grip deadlifts, 8-6-4-2; 2:00 rest
C. Kipping handstand push-ups, 3 x :60 steady reps; 2:00 rest
+
For time:
150' handstand walk
30 alternating KB snatch, 35
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 1 hang power clean + 1 split jerks, 5 x 1 starting @ 145 and adding set-to-set; begin a set every 2:00
B. Touch-and-go clean-grip deadlifts, 8-6-4-2; 2:00 rest
C. Kipping handstand push-ups, 3 x :60 steady reps; 2:00 rest
+
For time:
150' handstand walk
30 alternating KB snatch, 35
AM
subbed 30:00 AirDyne @ Z1
+
10:00 mobility
PM
A. 145, 155, 160, 165, 170
B. 215(8), 245(6), 265(4), 275(2)
C. 6, 9, 8
+
4:31
Felt like garbage today. I managed to give myself an outbreak of shingles (Jesus, I didn't realize I was THAT stressed out), which started to develop late last night. Saw the MD today and got antivirals, which should shorten the lifespan of the outbreak, but she said that in the days before the rash starts, you can feel as fatigued as when you get the flu. This explains a lot about why I had been feeling so lethargic over the past week. So, now I'm on a high dose of the antiviral medicine, but that's making me super nauseous and made training today rather unpleasant. WHY DOES THIS STUFF HAPPEN TO ME.
Anyway. That being said.
Barbell complex felt better than last week, I think I'm getting more comfortable with the heavier HPC. Everything was crisp except for the final jerk at 170, which I pressed out.
Deadlifts were so freaking heavy. Pulled 215 once and knew that's where I was going to start for the set of 8, even though it was less than last week.
Kipping HSPUs were a disaster. I had a terrible headache by this point in the evening and was super hesitant to drop down onto the mat. I almost scrapped this whole piece (perhaps I should have).
Broke the handstand walk into 3x50', with a lot of rest between segments. Just felt extremely fatigued. The kettlebell snatches went well though, took 0:91 to complete the 30 reps at a steady pace with no breaks. Looking forward to this event at the competition (I assume I'm doing these? I'd like to...).
Felt like garbage today. I managed to give myself an outbreak of shingles (Jesus, I didn't realize I was THAT stressed out), which started to develop late last night. Saw the MD today and got antivirals, which should shorten the lifespan of the outbreak, but she said that in the days before the rash starts, you can feel as fatigued as when you get the flu. This explains a lot about why I had been feeling so lethargic over the past week. So, now I'm on a high dose of the antiviral medicine, but that's making me super nauseous and made training today rather unpleasant. WHY DOES THIS STUFF HAPPEN TO ME.
Anyway. That being said.
Barbell complex felt better than last week, I think I'm getting more comfortable with the heavier HPC. Everything was crisp except for the final jerk at 170, which I pressed out.
Deadlifts were so freaking heavy. Pulled 215 once and knew that's where I was going to start for the set of 8, even though it was less than last week.
Kipping HSPUs were a disaster. I had a terrible headache by this point in the evening and was super hesitant to drop down onto the mat. I almost scrapped this whole piece (perhaps I should have).
Broke the handstand walk into 3x50', with a lot of rest between segments. Just felt extremely fatigued. The kettlebell snatches went well though, took 0:91 to complete the 30 reps at a steady pace with no breaks. Looking forward to this event at the competition (I assume I'm doing these? I'd like to...).
29 December 2015
Tuesday
AM
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 1 hang power clean + 2 split jerks, 5 x 1 starting @ 145 and adding a bit set-to-set; begin a set every 2:00
B. Touch-and-go clean-grip deadlifts, 10-8-6; 2:30 rest
C. Kipping handstand push-ups, 10:00 practice/tech work
+
20-15-10 for time @ 90%:
Handstand walk meters
Kettlebell swings, 53
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 1 hang power clean + 2 split jerks, 5 x 1 starting @ 145 and adding a bit set-to-set; begin a set every 2:00
B. Touch-and-go clean-grip deadlifts, 10-8-6; 2:30 rest
C. Kipping handstand push-ups, 10:00 practice/tech work
+
20-15-10 for time @ 90%:
Handstand walk meters
Kettlebell swings, 53
AM
subbed 30:00 AirDyne @ Z1
+
10:00 mobility
PM
A. 145, 155, 160, 165, 170
B. 195(10), 225(8), 255(6)
C. complete
+
4:39
Power cleans felt super easy today. Some of the hang power cleans were better than others. Split jerks were easy, but the hardest part of the whole thing was returning the bar to the shoulders for the second split jerk.
Started out a little light on the deadlifts... 10 at 195 was super easy, and 8 at 225 was still fast and easy. Made the big jump to 255 for the set of 6, and speed slowed considerably but it wasn't a max.
Kipping handstand push-ups were a disaster. I set up to Open standard and videoed all of these to make sure heels were legal (no issues). Over the course of the 10:00, I made 3 sets of 5, and 8 sets of 1-3, in which I fell off the wall or lost my balance at the bottom. UGH I HATE THESE. My kip is still kind of pathetic, but when I really try to bring my knees all the way down to my chest, I fall off the wall. More practice, please. At least I'm not failing to lock out reps...
For time piece was hard, my shoulders felt super fatigued right from go. Everything unbroken. Picked up the bell with a decent sense of urgency, but took quite a long transition before each handstand walk to ensure I could complete the distance unbroken. Felt the Christmas cookies here. Blech.
Power cleans felt super easy today. Some of the hang power cleans were better than others. Split jerks were easy, but the hardest part of the whole thing was returning the bar to the shoulders for the second split jerk.
Started out a little light on the deadlifts... 10 at 195 was super easy, and 8 at 225 was still fast and easy. Made the big jump to 255 for the set of 6, and speed slowed considerably but it wasn't a max.
Kipping handstand push-ups were a disaster. I set up to Open standard and videoed all of these to make sure heels were legal (no issues). Over the course of the 10:00, I made 3 sets of 5, and 8 sets of 1-3, in which I fell off the wall or lost my balance at the bottom. UGH I HATE THESE. My kip is still kind of pathetic, but when I really try to bring my knees all the way down to my chest, I fall off the wall. More practice, please. At least I'm not failing to lock out reps...
For time piece was hard, my shoulders felt super fatigued right from go. Everything unbroken. Picked up the bell with a decent sense of urgency, but took quite a long transition before each handstand walk to ensure I could complete the distance unbroken. Felt the Christmas cookies here. Blech.
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.
13 December 2015
Sunday
AM
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 2 hang power cleans + 1 split jerk, take your time & build to a max
B. Clean-grip deadlift, 5-4-3-2-1, 11X1; 2:00 rest
+
15:00 @ 80%:
3 strict handstand push-ups
6 kettlebell swings, 70
9 toes-to-bar
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 2 hang power cleans + 1 split jerk, take your time & build to a max
B. Clean-grip deadlift, 5-4-3-2-1, 11X1; 2:00 rest
+
15:00 @ 80%:
3 strict handstand push-ups
6 kettlebell swings, 70
9 toes-to-bar
AM
subbed 20:00 AirDyne @ Z1
PM
A. 155, 165Fx3
B. 225(5), 240(4), 255(3), 275(2), 300F, 285(1)
+
9 + 6 KBS
Power cleans felt really good today, but I was having all kinds of issues at 165, which was extremely annoying. Made the PC easily 3 times, and lost my grip on the first HPC (attempt 1) or the second HPC (attempt 2). Didn't even go for the HPC on the 3rd attempt. I don't know what the problem was. It wasn't even my broken thumb that lost the grip, it was the good hand both times.
CGDL felt heavy but not too slow, so I made the somewhat aggressive jump to the single at 300 but couldn't break it off the ground (although it's possible I didn't try all that hard). Stripped the small plates and made the single at 285, but it felt very slow. I'm forever destined to suck at deadlifting.
The 15:00 piece felt like it dragged on for an hour. I looked at the clock 4 minutes in and audibly groaned. Everything unbroken until the last set of TTB when I started to rip (5/4), with deliberate transitions.
I'm hoping to take a few days off when I'm in CA over Christmas. Today was the second day in a row that I've come home after training and I just want to lie down and cry. I don't know what my problem is; physically, I feel great (like, best-ever), so I don't feel like it's an overtraining thing. Work stress is dramatically better than it was a month or two ago, so it's not that. Maybe it's that I haven't taken any time off since my knee surgery 6 months ago, or maybe it's that I feel like I should be progressing faster than I have been, or maybe it's the pressure of the impending Open season. I'm just really sad and I can't shake it.
06 December 2015
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
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.
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.
29 November 2015
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
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).
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).
22 November 2015
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
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!
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... |
15 November 2015
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]
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.
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.
08 November 2015
Sunday
AM
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 2 hang power cleans, build quickly to a tough set
B. Double overhand Romanian deadlift w/straps, 4 x 2-3, 3010; 2:30 rest
+
8:00 @ 80% of [10 kipping handstand push-ups + 10 kettlebell swings @ 53 + 40 double-unders]
4:00 rest
8:00 @ 80% of [21 row calories + 12 burpees over the rower]
30:00-60:00 easy walk or hike
PM
A. 1 power clean + 2 hang power cleans, build quickly to a tough set
B. Double overhand Romanian deadlift w/straps, 4 x 2-3, 3010; 2:30 rest
+
8:00 @ 80% of [10 kipping handstand push-ups + 10 kettlebell swings @ 53 + 40 double-unders]
4:00 rest
8:00 @ 80% of [21 row calories + 12 burpees over the rower]
AM
45:00 @ Ault Park with Emily and Chelsea
PM
A. 165 (video)
B. 225, 235, 245(2), 245(2)
+
3 + 10 KBS
+
2 + 6 burpees
Okay, today was a major breakthrough. After yesterday's power snatches which were supposed to be squat snatches, I wondered if I could fool myself into doing the same thing with power cleans. I warmed up as if I was going to be doing squat cleans, then started hitting the complex with a "shallow squat" - so clean it as if it was a squat clean, but then just stand up with it as soon as I caught it instead of riding it to the bottom. AND IT WORKED! Normally my power cleans are so hideous because "just get under it" doesn't mean anything to me if I'm doing a power clean, so I end up getting super wide and leaving the bar in front, and moving completely differently than I would if I were doing a squat clean. But, if I just consider a clean a clean, form is a million times better. This is seriously exciting. Cleaned 175, but it felt like I caught it very low (right at parallel in video), so I didn't try the hang squat cleans. Yessssssssssss.
Romanian deadlifts are getting very heavy. Actually, the first "regular" deadlift is the hardest part, once the bar is off the ground the Romanian deadlifts are comparatively much easier.
Both 8:00 pieces went well; first two sets of HSPUs unbroken, then 5/5, 5/5. All KBS and DUs unbroken (yes!). Took my time between movements, didn't really know how else to make this 80%. First 21 calories at 950 cal/h, second was at 850 cal/h and third was at 900 cal/h. Burpees felt nice and fast... I felt like I needed to slow these down to keep this at 80%.
Also, can I just say that I've never felt better than I do right now? Knock on wood, I hope I didn't just jinx it. But seriously, I feel awesome. Nothing hurts, nothing is bugging me, energy is really good and everything is getting better. Keep rolling.
Okay, today was a major breakthrough. After yesterday's power snatches which were supposed to be squat snatches, I wondered if I could fool myself into doing the same thing with power cleans. I warmed up as if I was going to be doing squat cleans, then started hitting the complex with a "shallow squat" - so clean it as if it was a squat clean, but then just stand up with it as soon as I caught it instead of riding it to the bottom. AND IT WORKED! Normally my power cleans are so hideous because "just get under it" doesn't mean anything to me if I'm doing a power clean, so I end up getting super wide and leaving the bar in front, and moving completely differently than I would if I were doing a squat clean. But, if I just consider a clean a clean, form is a million times better. This is seriously exciting. Cleaned 175, but it felt like I caught it very low (right at parallel in video), so I didn't try the hang squat cleans. Yessssssssssss.
Romanian deadlifts are getting very heavy. Actually, the first "regular" deadlift is the hardest part, once the bar is off the ground the Romanian deadlifts are comparatively much easier.
Both 8:00 pieces went well; first two sets of HSPUs unbroken, then 5/5, 5/5. All KBS and DUs unbroken (yes!). Took my time between movements, didn't really know how else to make this 80%. First 21 calories at 950 cal/h, second was at 850 cal/h and third was at 900 cal/h. Burpees felt nice and fast... I felt like I needed to slow these down to keep this at 80%.
Also, can I just say that I've never felt better than I do right now? Knock on wood, I hope I didn't just jinx it. But seriously, I feel awesome. Nothing hurts, nothing is bugging me, energy is really good and everything is getting better. Keep rolling.
01 November 2015
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]
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.
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.
20 August 2015
Thursday
AM
30:00-60:00 round-the-world of choice or swim
PM
A. Hang power clean, 10:00 to build to a moderate single - stop before feet move out
B. Clean pull w/drop from top, 2-2-2 @ 105-110% of A; 2:00 rest
C. Single-leg Romanian deadlift, 2 x 8-10/leg, 31X1; :90 between legs
D1. Shoulder press, 3 x 4-5, 21X1; :60 rest
D2. 1-arm DB row, 3 x 4-5/arm, 21X0; :30 between arms, :60 rest
+
12 sets:
:30 bike @ 80% aerobic - above Z1
:30 bike @ 50%
I really, really enjoy the unstructured round-the-world. Cycled through bike, mobility, row and FLR until I was nice and warm, then added in the air squats and legless rope climbs in the second half. Knee ROM continues to improve, was getting substantially deeper than just the other day. Saw the class doing rope climbs, and wanted to throw those in the mix but one regular rope climb without socks burned the shit out of my leg, so I decided to work on legless. I was very surprised at how easy these felt, compared to the last time I tried! Not confident at all at the top to touch a target, but did 5 legless to the top of the rope before the knot (at least 10', definitely not more than 12'). That was neat.
30:00-60:00 round-the-world of choice or swim
PM
A. Hang power clean, 10:00 to build to a moderate single - stop before feet move out
B. Clean pull w/drop from top, 2-2-2 @ 105-110% of A; 2:00 rest
C. Single-leg Romanian deadlift, 2 x 8-10/leg, 31X1; :90 between legs
D1. Shoulder press, 3 x 4-5, 21X1; :60 rest
D2. 1-arm DB row, 3 x 4-5/arm, 21X0; :30 between arms, :60 rest
+
12 sets:
:30 bike @ 80% aerobic - above Z1
:30 bike @ 50%
@ Active
AM
70:00 complete with bike, mobility, row, air squats, FLR and legless rope climbs (video)
PM
A. 145 in nanos, no belt
B. complete @ 155
C. 85(10, but wobbly), 85(9, still wobbly)
D1. 95, 100(4), 100(4)
D2. 55, 60, 65(4)
+
complete
I really, really enjoy the unstructured round-the-world. Cycled through bike, mobility, row and FLR until I was nice and warm, then added in the air squats and legless rope climbs in the second half. Knee ROM continues to improve, was getting substantially deeper than just the other day. Saw the class doing rope climbs, and wanted to throw those in the mix but one regular rope climb without socks burned the shit out of my leg, so I decided to work on legless. I was very surprised at how easy these felt, compared to the last time I tried! Not confident at all at the top to touch a target, but did 5 legless to the top of the rope before the knot (at least 10', definitely not more than 12'). That was neat.
Felt kind of drained going into the PM - all the sun is catching up with me.
Feet were great on the 145 HPC but elbows weren't very fast so called it there. Clean pulls were fine.
Struggled with balance on both legs on the Romanian deadlifts, and couldn't feel the left hamstring activate until the very last few reps on the second set. Merrrrrrr this is annoying. More of this, I guess.
Bar felt heavy on the shoulder press, so I was surprised to hit the numbers I did. Dumbbell also felt heavy but grip was better than usual (despite fat handles).
Only one more training session at Active! Loving being home, but I miss CSC.
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...
20 May 2015
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
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
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.
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.
17 May 2015
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
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.
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.
13 May 2015
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
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
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.
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.
10 May 2015
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!
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!
02 May 2015
Saturday
AM
For time:
12 unbroken thrusters, 95
3 rope climbs
9 unbroken thrusters, 95
2 rope climbs
6 unbroken thrusters, 95
1 rope climbs
PM
9-6-3 for time:
Strict handstand push-ups
Hang power cleans, 110
Bar-facing burpees
NEXT.
For time:
12 unbroken thrusters, 95
3 rope climbs
9 unbroken thrusters, 95
2 rope climbs
6 unbroken thrusters, 95
1 rope climbs
PM
9-6-3 for time:
Strict handstand push-ups
Hang power cleans, 110
Bar-facing burpees
AM
5:00
PM
16:50
Home @ CSC!
Home @ CSC!
Thruster/rope climb workout was good. I think I paced this pretty well... was forcing myself to jump up for each rope climb before I felt ready. Some of the thrusters got a little slow (pausing at the top), but these weren't bad at all. Didn't get in trouble on the rope until the very last climb... forearms were SHOT.
Annoyed that things I'm very good at (hang cleans and burpees) are always paired with something I'm very terrible at (strict handstand push-ups). Stupid CrossFit. This was approximately 0:50 of work and 16:00 of staring at the wall. The first round wasn't bad, was back at the wall for the round of 6 at 5:45, but then the 6 strict handstand push-ups took 8 or 9 minutes to complete - an enormous amount of fails. Hang power cleans were super easy; burpees were easy, too, but I didn't really push the pace on the 9 and 6 because I knew I'd be resting at the wall anyway. To be fair, I did better on this than I thought I would - not sure if I could have even done 18 strict handstand push-ups at this time last year.
Annoyed that things I'm very good at (hang cleans and burpees) are always paired with something I'm very terrible at (strict handstand push-ups). Stupid CrossFit. This was approximately 0:50 of work and 16:00 of staring at the wall. The first round wasn't bad, was back at the wall for the round of 6 at 5:45, but then the 6 strict handstand push-ups took 8 or 9 minutes to complete - an enormous amount of fails. Hang power cleans were super easy; burpees were easy, too, but I didn't really push the pace on the 9 and 6 because I knew I'd be resting at the wall anyway. To be fair, I did better on this than I thought I would - not sure if I could have even done 18 strict handstand push-ups at this time last year.
NEXT.
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