Monday

AM
30:00-60:00 round-the-world of choice or swim

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Clean thruster, build quickly to a heavy single
+
AMRAP in 6:00:
1 muscle-up
3 heavy thrusters - you pick the weight
+
3-6-9-12 for time:
Hang squat snatches, 65
Toes-to-bar
+
10:00 easy cool-down of choice

AM

45:00 of Assault bike, shoulder pre-hab, row, handstand walk

PM

A1/A1. complete 

B. 153

+

7 with thrusters @ 105

+

3:20
+
Assault bike complete


Feeling pretty beat up from Saturday, even with being off yesterday.  Back is tight and shoulders aren't happy.

The clean part of the clean thruster felt good, but the push-press part of the thruster was tough at 153, so called it there.  Definitely qualified as heavy for today.

AMRAP was tough.  Muscle-ups were just okay, only caught one rep on the high side, the rest were fairly low catches.  Had 0:10 to attempt a muscle-up at the buzzer, and couldn't turn it over (not surprised).  Not super happy with this, was hoping for 8 rounds.

For time piece was great through the 9's (all unbroken), then the 12's fell apart.  Broke the snatches 6/6, and broke the TTB 6/3/3, with the final 3 without a kip.  Happy that I was able to cycle the bar pretty fast, I wasn't sure if you could bounce the bar at the hips like you can for hang cleans, but turns out, you can!  I could tell my shoulders were just done though, they were turning over at different speeds from each other... that shouldn't ever happen, but especially not with 65lbs... 

Saturday

AM
30:00-60:00 round-the-world of choice or swim

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. 1 hang squat snatch + 1 squat snatch, 1-1-1-1-1 starting moderate and adding a bit each set; :10 between movements, 2:00 rest
+
For time:
5 muscle-ups
15 wall balls, 14 to 9'
4 muscle-ups
15 wall balls
3 muscle-ups
15 wall balls
2 muscle-ups
15 wall balls
1 muscle-up
+
3 sets not for time:
:20 L-sit on parallettes
8 light DB upright rows (both arms at same time

AM

40:00 AirDyne @ Z1, off twice for a few minutes of mobility

PM

A1/A2. complete 

B. 115, 115, 120, 125(1.F), 125 (videos)

+

10:47

+

complete 

20, 25, 25lb dumbbells

+

bonus 800m sled drag with Emily and Chelsea, 45 on the sled 

Today was great. I have some fun stuff this week, this is very exciting. 

Snatches felt off today, I don't really know what the issue was. I videoed all these to watch technique, and noticed that hip extension seems kind of pathetic, and also noticed that every single one of these reps was power. Errrrrr yeah, I have absolutely zero sense of this while I'm snatching, I just try to get under it and then stand up without really paying attention to where parallel is. I knew none of these reps was a super deep catch, but I was really surprised to see how high some of them were. Can I just think of snatching as snatching, and not distinguish between power and squat? 

Muscle-up / wallball thing was really fun. All singles on the muscle-ups, a few really low catches but no misses; toyed with the idea of trying a few doubles, but I wasn't catching any of them high enough to feel confident for a double. Wallballs all unbroken, no issues at all. 

0:20 L-sit is about the limit of making these pretty.

Added the sled drag because I was done early, it was a nice day, and all the cool kids were doing it. 

Sunday

A. Hang snatch, build quickly to a tough single
B. Box squat w/chains to just above parallel, 10 x 3 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
C. 1-arm DB rows w/straps, 3 x 3-4 side very heavy, 10X0; :60 between arms
+
3 rounds for time:
21 row calories
14 pull-ups
7 ring dips
+
4 rounds not for time:
7-10 moderate/tough reverse hypers
12 glute-ham sit-ups

A. 115, 125Fx2

B. complete with 120 + chains 

C. 65, 70, 75(3)

+

11:23

+

complete 

210 on the RH, 10 across 

Ugh, this humidity really takes it out of you. Sluggish day. 

Hang snatches felt terrible. 85 felt heavy. My timing was off on the hang, so these were almost tall snatches, with barely any dip. 

Box squats felt super heavy as well. 

I've never used straps before, so these took a few minutes to get used to, but definitely helped me hang on to the dumbbell longer than I would have been able to without them. Left arm is still the limiter when it gets heavy - today, the DB was swinging all over the place (into my boob, into the bench, etc). Just no control as it gets heavy. 

Butterfly pull-ups are finally starting to click! Haven't tried non-CTB butterfly in a long time, and was extremely pleased with how easy these were. Broken 6/5/3, 7/7, 5/7/2. Shocked that I didn't rip with how wet it is today. Ring dips, on the other hand, felt terrible.  All strict, with no discernible kip, 3/2/2 across. Felt very fatigued on the rower, and struggled to keep the pace above 900 cal/h. 

210 on the RH is finally starting to get tough. Also, I keep banging my shins with the weights - this can't be right. 

Friday

On a running clock:
0:00-6:00 to establish a hang squat snatch max in 3 attempts (1 every 2:00)
6:00-7:00 rest
@ 7:00 complete a max L-sit on parallettes hold
+
For time:
9 muscle-ups
9 clean & jerks, 95
+
10:00 AirDyne easy

@ CrossFit Active Performance

115, 125, 130

0:36

+

8:06

+

Complete on Assault bike 

Really looking forward to running through some of last year's Regional events this weekend! I guess today went as well as could be expected. 

Hang snatches felt great, fast under the bar again (PR +15). So... I've now power snatched 130 and hang snatched 130... I really should be able to squat snatch more than 130.  Bah. 

L-sit was easy until it wasn't. 

Flirted with the idea of stringing muscle-ups together, but they didn't feel as strong as they did earlier in the week. All singles, tried to go one every 0:45. Done at 7:35, clean and jerks all touch and go and easily unbroken. 

Saturday 5 April

2 sets, not for time:
4-8 MUs
6-12 strict HSPUs
30-50 DUs
+
A. Front squat, 4 x 4 @ 70-80% 1RM; rest 2:00
B. hang squat snatch, 5 x 5 @ moderate loads; rest 2:00
C. Back squat, 4 x 5 @ 70% 1RM; rest 2:00

Complete; worked on MU progressions, HSPU negatives, and kipping HSPU (only got one strict HSPU out of many attempts…); 57 UB DUs! (PR +1)
+
A. Complete @ 185 (74% of 250)
B. 85, 95, 95, 95, 105
C. Complete @ 205

Something was wrong with my HSPU today.  I'm usually good for at least one strict, if not 2-3 per attempt... but for some reason I kept falling on my head and missing the point of contact where I can just reverse direction without resting on my head.  

Squats felt heavy today.  Right knee has been bugging me for about a week, not sure what's up with that.  REALLY happy with the hang snatches - was a little surprised to get all 5 @ 105.  Did them all from a high hang.

Wednesday 26 March

Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds
A. 3-Position Snatch 5 x 1
(one from the floor, then the mid-hang, then the high hang)
Rest 2-3 mins
B. Back Squat 5-3-1-10 reps @ 70-80-90-75% of 1-RM
Rest 2 mins
+
3 sets
0:60 AirDyne @ high aerobic effort
0:60 rest
+
1 set
0:60 AirDyne @ 100%

3 sets complete; did 2 rope climbs (not legless) and 0:30 L-sit
+
A. 85, 95, 105, 110(1.1.F), 110(1.F)
B. 205(5), 235(3), 265(1), 215(10) – PR for 10
+
complete; 1100-1200 cal/hour
+
27 calories; asthma attack sold separately.

Feeling MUCH better, but breathing continues to be a struggle.  I get winded really easily (like loading plates onto the bar, or walking in from my car...)  It's the weirdest feeling - I can tell my body is not getting enough oxygen.  The inhaler helps, but not enough, and I'm already using it 2x more than prescribed... shit.  Used it today during warm-up then again before the 3x AD piece.

Snatches felt good! Caught the first high hang at 110, but was slightly in front and lost it in the bottom.  Missed the second attempt at 110 at the mid-hang behind - I NEVER miss behind, so that was weird, in a good way.

Started the 0:60 AD at 1900 cal/hour, held 1700 for about 0:20, then slowly dropped down to 1500 over the course of the minute.  Last 0:10 was wheezing really badly - like, really badly.  I HATE THIS,

Wednesday 12 February

3 rounds, not for time:
10-20m handstand walk
0:45-0:60 L-sit
2-3 rope climbs
+
A. 1 hang squat snatch + 1 squat snatch, 6 x 1, adding per set; 2-3:00 rest
+
7:00 of [1 squat snatch + 1 MU, 2 squat snatches + 2 MU, 3 + 3, etc]
5:00 rest
7:00 of [250m row + 15 HSPU + 60 DUs]

complete
+
A. 75, 85, 95, 105, 110, 115 (got the hang, failed the full), 115F (failed both hang and full)
+
subbed jumping MUs
3 rounds + 1 snatch – failed 105 4 times right outta the gate (WTF?!). also set my ring height a little aggressively and moved them down a couple of inches midway through (from above my head to mid-forehead).
+
10 HSPU into the first round. Completed 60 DUs right after the 7:00 was up.

Wow. What a depressing day. At least I can walk on my hands.

Snatches felt terrible, in part A and in the metcon.  I wasn't pulling very hard under the bar after hitting my hips, and kept collapsing in the bottom of the squat.  Ugh.  I can't remember the last time I failed 105.  And then I was getting flustered because I wasn't expecting to fail the snatches.  

HSPU also felt terrible.  Rowed the 250m in 1:00 flat.  Got a set of 2 HSPU right away, then alternated one rep with one fail for the next 6 minutes.  So frustrating.  Tried moving my hands a little farther out, but not sure if it was helping or not.  UGHHHHHHHHH.  Demoralizing.

Wednesday 5 February

3 sets, not for time:
3-8 MUs
0:60 nose-to-wall hold
50 double unders
+
A. 3-position squat snatch (high hang, mid thigh, below knee), 4 x 1 @ 70-80% 1RM; rest 2-3:00
+
8 rounds for reps:
0:45 row / 0:15 rest
0:30 strict HSPU / 0:30 rest
0:45 box jump overs, 24/20″ / 0:15 rest
0:30 ring dips / 0:30 rest
+
for time:
100/70 push-ups

3 rounds, NFT:
worked on MU transitions and stomach-to-bar pullups
nose-to-wall holds complete
DUs complete; got a set of 56 (PR+3) and a set of 47
+
A. complete @ 95
+
complete
rowed 1:48 – 1:52/500m pace; didn’t record each round but all just north of 200m
1 strict HSPU per round
really pushed the box jump overs, but didn’t record reps. I think high was 22 and low was 16
3 ring dips per round
+
6:46 – very tough after 20 or so. down to doubles for the last 12 reps.

Decent training day today.  MU progressions felt good.  Double unders were on fire today! Super happy to hit north of 50 again (it's been over a year since my old PR of 53).  Snatches felt really heavy and slow at first, but by the last 2 sets, felt fine.  Really pushed the breathing pieces on the 8 rounder - happy with the rows and BJOs.  Arms felt super weak today - the strict HSPU, ring dips and push-ups were all just shy of failure.  

Tuesday 19 November

A. 1 hang squat snatch + 1 squat snatch, 10×1 @ 75-85% 1RM snatch; begin a set every 0:60
B1. snatch-grip deadlift, 3×3 @ 115% 1RM snatch; rest 0:45
B2. strict HSPU, 3×3; rest 0:45
C. High-bar back squat, 5-3-1-3-3-3-3-3 @ 70-80-90-85-85-85-85-85%; rest 2:00
+
EMOM for 6 minutes:
10 double unders
10 toes to bar
10 double unders

A. complete @ 105 - these felt heavy today, but happy to have no misses
B1. complete @ 145 
B2. 3, 3, 2
C. 195(5), 225(3), 255(1), 240(3)x5
+
finished 6 rounds in 8:11. first three rounds on pace for EMOM, then drastically lost my kip.

Not feeling 100%, didn't sleep well last night, and didn't eat enough today.  Everything felt kinda shitty.

Tuesday 12 November

AM:
45:00 AD @ z1

PM:
A. Back squat, 5-3-1-3-3-3-3-3 @ 70-80-90-85-85-85-85-85%, rest 2:00
B. Hang squat snatch, 10 x 1, begin a set every 0:30
C1. Snatch-grip deadlift, 3 x 3 @ 110% 1RM, rest 0:45
C2. Strict HSPU, 3 x AMRAP, rest 0:45
+
3 sets for reps:
0:30 pull-ups, 0:30 rest
0:30 burpees, 0:30 rest

A. 195(5), 225(3), 255(1), 240(3)x5 - did not use the bees knees today
B. complete @ 95
C1. complete @ 135
C2. 4, 3, 0 (added in a few slooooow negatives at the end)
+
12, 10, 9 pull-ups (12 was unbroken – I think that’s a record) - getting a lot better at consistency when breathing!
12, 13, 12 burpees - couldn't really see the clock, could have gotten at least one more rep on the first round for sure.

Tuesday 5 November

AM:
30:00 row @ z1

PM:
A. Snatch Balance + Overhead Squat, 5×1; rest 2:30
(build load over the course of the five sets)
B. 3-Position Snatch (high hang, just above the knee, 2″ off the ground), 5×1; rest 2:30 (form over load)
+
Three rounds for time of:
25 Handstand Push-Ups
50 Double-Unders
+
Three sets of:
Glute-Ham Raise x 6-8 reps @ 3011
Rest 30 seconds
GHD Sit-Ups x 15-20 reps
Rest 30 seconds

A. 83, 93, 103, 108, 113
B. 85, 95, 95, 95, 105
+
cut HSPU to 15 each round - these are feeling better and better, especially with the stronger kip.
20:39
double unders felt awesome today; hit a set of 43 and a set of 36!
+
6 GH raises and 15 GHSU each round (too dizzy to do any more!)

Tuesday 15 October

2 sets not for time:
50 double-unders
10 toes-to-bar
10/6 muscle-ups
+
A. 1 halting snatch-grip deadlift + 1 hang squat snatch + squat snatch, 6 x 1; 2:00-3:00 rest
B1. Snatch-grip Romanian deadlift, 3 x 4-5, 4021; :90 rest
B2. Strict handstand push-ups, 3 x AMRAP; :90 rest
+
For 12:00:
Evens: 6-8 weighted stationary dips, 2011
Odds: 6-8 weighted supinated-grip pull-ups, 6-8, 21X0

Complete-ish; cut down the number of double unders; worked on MU progressions and jumping MUs.  Suffered an unfortunate rip that cut the MU practice short; feeling really good about these lately!  SOON.
+
A. 85, 95, 105, 110(F.1), 110, 115(1.F) - not aggressive today
B1. 134, 145(4), 145(4) – poor thumbs.
B2. 2, 3, 2 – surprising! I think I can officially do more strict HSPU than kipping.
+
unweighted bar dips: 6, 6, 4, 4, 4, 4
unweighted strict pullups: 3 for all rounds

REALLY happy with how much easier bodyweight/gymnastics movements are becoming.  Thumbs up.

Tuesday 8 October

A. 1 halting snatch-grip deadlift + 1 mid-hang squat snatch + 1 high-hang squat snatch, 6 x 1; 2:00-3:00 rest
B. Snatch balance, 4 x 1; 2:00 rest
C. High-bar back squat, 5-3-1-8-8-8 @ 75-85-90-70-70-70% 1RM
+
For time:
50 double-unders
5 muscle-ups
40 double-unders
4 muscle-ups
30 double-unders
3 muscle-ups
20 double-unders
2 muscle-ups
10 double-unders
1 muscle-up

A. 85, 95, 100, 105, 110, 115 - surprised and happy with this
B. 85, 95, 105, 115 - need to start heavier next time.
C. 200(5), 226(3), 240(1), 186(8)x3 - struggled a little bit on these today.  didn't feel particularly strong after a week off.
+
6:11 – subbed jumping MUs and cut the DUs in half.  jumping MUs with rings at mid-forehead height.  calf felt a little tight on the DUs but didn't hurt.  

Happy to be back and even happier that my calf seems to be much improved!

Tuesday 27 August

AM:
45:00 AirDyne @ z1; got off the bike every 5:00 for mobility

PM:
A. Hang squat snatch from below the knee, 15 x 1; begin a set every :60
B. 1 halting snatch-grip deadlift + 1 snatch pull, 3 x 1; 2:00 rest
C. Front squat, 5 x 3-4, 4111; 3:00 rest
+
For time:
20 CTB pull-ups
12 power cleans, 155/105
16 front squats, 155/105
20 alternating DB snatches, 70/50
16 front squats
12 power cleans
20 ring dips

A. 65, 75, 80, 85×2, 90×2, 95×2, 100×2, 105×2, 110×2 - these felt really good today
B. 120, 125, 130 - these felt impossibly heavy
C. 135, 145, 155, 160, 165(3) - tempo sucks
+
19:37 or 19:47 – ring dips were frustrating and took several minutes.  CTB all fast singles - need to practice kipping again.  PCs and front squats weren't that bad, but the DB snatches were surprisingly tough.  Keeping the DB horizontal was definitely easier.

Tuesday 20 August

A. Squat snatch from pause @ mid-thigh, 15 x 1 starting @ 50% 1RM snatch and shooting for 80-85% on last few reps; begin a set every :60
B. Snatch high-pull clusters, 3 x 1.1.1 @ 95% 1RM snatch; :10 rest between singles, 2:00 rest
C. Front squat, 5 x 4-5, 41X1 @ 5% heavier loads than last week; 3:00 rest
+
For max calories:
5:00 AirDyne

A. 2 reps each at 65, 70, 75, 80, 85, 90, 95, 1 at 100 - these felt off today.  balance was all over the place, and feet kept jumping out too wide.  kept the weights on the conservative side.
B. complete at 115
C. 125, 135, 140, 145(4), 145(4) - fingers kept slipping off the bar.  tempo is a bitch.
+
98 calories - 1500cal/h for the first 0:60, then 1200-1400cal/h for the next 0:90.  minute 4 dropped down to 1000-1100, then picked it back up to 1400 in the last minute.

Saturday 20 July

sleep: 1130pm to 7am (no alarm)

weight: 163.3

8am: eggs, rice, avocado
9am: opt-she
11am: progenex with coconut water
1pm: cottage cheese; chicken, rice, sweet potato
430pm: chicken, rice, avocado
6pm: TCCF BBQ

-----

A. Squat snatch x1/Hang squat snatch x3/OHS x5; rest 2 min x6 complexes
B. Back squat; build to a 5rm
+
21-15-9
thrusters 65#
chin ups

A. 65, 70, 75, 80, 80, 85
B. 220(4)
+
6:39 (PR by 0:55) – mentally wasn’t in it today. BIG thanks to Robb and Christy for the push.  Thrusters unbroken, but pullups fell apart quickly.  Don't know if I psyched myself out about it all week or if it was the heat, but I've never wanted to quit a workout as badly as I wanted to quit today.

Saturday 13 July

sleep: 1030pm to 7am (no alarm; not great quality)

weight: 164.3

8am: eggs, rice, avocado
9am: opt-she
1030am: progenex with coconut water
1pm: chicken, rice, sweet potato
530pm: tilapia, rice, pico de gallo
730pm: cottage cheese and strawberries

calories: 2058
protein: 169
carbs: 263
fat: 35

-----

A. Hang squat snatch; 3, 3, 3, 2, 2, 2; rest 3 min
B. Back squat; build to a 10rm
C. Front rack reverse lunges; 20 continuous alt’ing lunges x4; rest 2 min

A. 75(3), 85(3), 90(3), 100(2), 110(1), 110(2)
B. 185
C. 64, 74, 84, 94

Felt really good this morning.  Snatches weren't as solid in the bottom as usual.  Should have gone heavier on the 10RM back squats, but it's hard when you really only get one shot at it.  I was dreading the lunges all week, but they weren't as bad as I thought they would be.

Wednesday 13 March

sleep: 10pm to 530am

6am: 11g progenex with coconut water

630am: opt-she

8am: 23g progenex with coconut water

10am: roasted chicken with sweet potatoes

11am: chiropractic adjustment

2pm: grilled steak, roasted chicken, a few pieces of sweet potato

5pm: bacon with half avocado

dinner: ???

-----

A. Hang squat clean from below the knee; 1, 1, 1, 1; rest 2 min
B. Hang squat snatch 1, 1, 1; rest 2 min
C. Front squat @22×1, 1, 1, 1; rest 2 min
D. 30 CTB chin ups for time

A. regular squat cleans: 150, 155, 160, 165 (PR+10)
B. 105, 110, 115 (PR for any kind of snatch)
C. 155, 165, 175
D. 10 done in 1:11, then stopped because I felt like I might rip in a couple of spots.

Wednesday 6 March

sleep: 10pm to 630am (no alarm)

8am: 3 boiled eggs with half avocado

930am: opt-she

11am: 23g progenex with coconut water

12pm: grilled chicken with roasted sweet potato

6pm: grilled salmon; steamed broccoli; roasted sweet potato

-----

A. Hang squat clean from below the knee; 2, 2, 1, 1; rest 2 min
B. Hang squat snatch 2, 2, 2; rest 2 min
C1. Front squat @22×1, 2, 2, 2; rest 90 seconds
C2. CTB chin ups; amrap unbroken x3; rest 90 seconds

A. 135(2), 145(1), 150(1), 155(PR+5) – gave up the hang from below the knees because that was about 0.5″ off the floor…
B. 95, 100, 105
C1. 165, 175, 185(1)
C2. 5, 5, 5

Wednesday 13 February

8am: bacon and eggs with avocado

12pm: pesto chicken with zucchini

3pm: opt-she

5pm: sfh with coconut water

630pm: grilled salmon; steamed broccoli; roasted sweet potato

-----

A. Hang squat snatch, build to a 5RM
B. Weighted pull-up, build to a 2RM
C1. Front squat, 6-6-6-6-6; :60 rest
C2. Pull-ups, chest-to-bar, 5 x max in 2:00; 3:00 rest

A. 85
B. 5, 7.5(1) – tried twice, but couldn’t get the second rep completely strict.
C1. 125, 135, 145, 150, 160(5)
C2. 13, 12, 11, 11, 3 – called it when I ripped at the start of the final round. Perhaps it is time to get off the taped bar.