Tuesday - travel to CA

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

PM
A. Muscle-ups, 3-5 attempts only; full recovery between attempts
B1. DB bench press w/knees & feet off bench, 5-5-4-4, 20X1; :60 rest
B2. Incline DB row, 4 x 3-4 keeping the elbows high @ top, 11X1; 2:00 rest
+
For time:
50 strict pull-ups
+
15:00 AirDyne @ Z1

AM @ CSC

Complete; 3 across 

PM @ CrossFit Active Performance 

A. Complete 

B1. 45(5), 55(5), 55(5), 55(5)

B2. 45(4), 45(4), 45(4), 45(4)

+

7:23

+

Complete on assault bike 

Handstand push-ups felt AWESOME today. Easier and easier. 

This gym is so clean, it's weird. I miss CSC already. But grateful to have a place to train. 

Muscle up attempts felt pretty good. Maybe I will get one out here! Not today though. 

Dumbbell and kettle bell selection is super limited - heaviest dumbbells are 45s or 55s, nothing heavier and no 50s. They have 70lb kettle bells - probably gonna have to use those for the farmer walk later in the week... (Nothing heavier). Also the ceilings are low, may have to do 2 rope climbs instead of one. 

Had to jerry-rig (jury-rig?) an incline bench, but it worked. These two movements felt fine, dumbbell bench was easy at that weight, which is why I did sets of 5 instead 5-5-4-4. Really focused on high elbows on the rows. 

These pull up bars are SLIPPERY. Shit. Opened with a set of 8, then 5, then 3s and 1s and 2s. Was at 35 at 5:00 exactly. Had 2 fails somewhere in there. Definitely have gotten used to using our taped bar for these, and it makes a huge difference. 

No airdynes, but they have a beautiful fleet of assault bikes. No idea on how to convert airdyne cals to assault bike cals, which didn't matter for today but will have to play with later in the week. 

Knee is close to where it was pre-cortisone shot, still a little more swollen than normal but the terribleness of yesterday is gone. 

Then I watched Kellie do Christine - it was fun to see her being challenged :)  

Tuesday

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

PM
A. 1 muscle snatch + 1 hang muscle snatches, 4 x 1; :90 rest
B1. DB bench press w/knees & feet off bench, 5-5-5-5, 20X1; :60 rest
B2. Incline DB row, 4 x 4-5, 11X1; 2:00 rest
+
For time:
40 strict pull-ups, 20m heavy yoke carry every time you come off the bar
+
12 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%

AM

complete; 3 across

PM

A. 73, 83, 88, 88

B1. 35, 40, 45, 50

B2. 40, 45, 50, 50

+

10:03 with 200 on the yoke; 12/6/6/4/4/4/4 (120m)

+

Complete 

Good day!

Muscle snatches felt a little more natural today. 

Started way too light on the dumbbell bench, even the 50s were pretty easy for 5. Incline rows felt a little harder than last week; elbows didn't get very high with the 50s so I didn't go up even though I got 5 reps. 

Strict pull-up/ yoke walk was tough. Happy to open with 12 unbroken (PR +2), but was hoping to hit slightly bigger sets after that. Spent a fair bit of time looking at the bar between sets, hoping to recover a little more to hit a bigger number. Can't complain though, pretty happy I didn't end up making any extra yoke walks with a missed rep at the end. 

Airdyne felt excellent. 90% was 1000-1100 cal/h. 

Tuesday

AM (Z1 w/upper gym tech)
shoulder prep
+
40:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM (snatch tech + upper horizontal push/pull ME + upper vertical pull grinder + 10:00 breathing MAP)
A. 1 muscle snatch + 2 hang muscle snatches, 3 x 1; :90 rest
B1. Close-grip bench press, 1-1-1, 20X1; :60 rest
B2. Incline DB row, 3 x 5-7, 11X1; 2:00 rest
+
3 rounds for time:
10 strict pull-ups
40m tough yoke carry
+
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%

AM

complete

PM

A. 75, 85, 85

B1. 160, 165, 165F

B2. 25(7), 30(7), 35(7)

+

9:04 with 200 on the yoke

+

complete

Mixed day.  Tough couple of days at work, which never helps.  Really makes me appreciate that my day to day is usually pretty relaxed.

Hang muscle snatches took a bit of time to get the hang of.  The last set at 85 was nice.

Bench press felt very heavy today.  Hit 155 while warming up and it was a struggle.  Didn't get much better from there.  I'm always a victim to thinking that if there are singles programmed, I'm going to PR.  Which obviously isn't true, but still can't help feeling disappointed when the bar feels heavy that day.  Kind of liked the incline DB rows, though!  Started a little too light.

First set of 10 pull-ups easily unbroken (PR +4), and could have gotten another couple of reps.  Can't believe how far these have come.  Sets 2 and 3 were pretty broken, ending in singles.  Yoke was heavy.  Went from the rig to the edge of the mats by the door, considered that to be close enough to 20m.  Each 20m trip was unbroken, but definitely took my time picking it up each time.  And now I'm 3" shorter.  Thanks.

AD felt good.  90% was around 1000 cal/h.  Breathing has been steadily improving over the past few weeks.  Almost like that's the plan.