Tuesday

A) 10 sets

100m run easy
:30 rest

B) 3 sets

500m row @ 2:02.0-2:02.9/500m
2:00 walk rest

C) Every :90 for 10 sets

15m reverse sled drag, moderate indoor grind

A. complete

B. 2:02.4, 2:02.3, 2:02.3

C. complete with 135 on the sled

+

one time through of the shoulder stuff, short on time but don't want to make a habit of skipping the rehab

Tuesday

A) 8 sets

100m run easy
:30 rest

B) 3 sets

500m row @ 85% effort - sustainable within & throughout each set
2:00 walk rest

C) Every 2:00 for 8 sets

15m reverse sled drag, heavy indoor grind

A. complete, first two were ~150m because I forgot where the squares were marked

B. 2:03.4, 2:03.4, 2:03.4

C. complete with 180 on the sled

+

3 sets of 10:

external rotations, elbow at side, 3lbs

external rotations, elbow on knee, 3lbs

serratus punches, 25lbs

+

3 sets of 10:

hammer curls, 15/hand

bicep curls, 12/hand

tricep roll backs, 15/hand

+

3 sets of 10:

dumbbell press, 15, 15, 12/hand

dumbbell bench press, 25/hand

Wednesday

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

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

AM

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

PM

A. complete @ 135

B. complete 

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

+

7:27

+

complete-ish

75, 80, 80 overhead 

Enjoyed the morning piece a lot! 

Back squats felt fast and easy again, huzzah!

Axle lunge feels easier and easier each week. 

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

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

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

Wednesday

AM

20:00 @ very easy pace:
250m row
15 AirDyne calories
200m ski erg
+
Crossover Symmetry activation circuit
+
15:00 mobility work of choice

PM
A. Glute bridge w/shoulder on ground, 3 x 3-4, 21X2; 3:00 rest
B1. CTB pull-ups clusters, 3 x 4.4.4; short rest between 4s, :30 rest
B2. Reverse sled drag, 3 x 10-15m very heavy; :30 rest
B3. Double-unders, 3 x max in :30; 2:00 rest
+
10-9-8-7-6-5-4-3-2-1 for time:
Perfect ring push-ups
Toes-to-bar

AM

complete 

PM

A. 250, 270, 290

B1. complete

B2. 15m with 265

B3. 36, 44, 47

+

8:49


Pretty decent training day, considering all the other shit I've got going on at the moment.  So happy Mom was game for trying her first CrossFit class - she had a blast, and all night has been saying "I can't believe I did that!" with the cutest smile on her face.  Thanks, Austin, for being so patient with her!  I know it's hard to have someone with zero experience jump into a class.

Glute bridges were fine, it's starting to get a little uncomfortable on the hip bones, but the actual movement continues to feel strong.

Did all CTBs butterflied, but had two "false starts" where I was off rhythm on the first rep, so I dropped off and re-started the set of 4.  I need to emphasize being patient and waiting to come through at the top, I think I try to rush the top and that's where I've been getting off rhythm.  These are coming along, though.

Underestimated how sticky the floors would be, and originally had 355 on the sled (what? I know), which would not budge at all, so stripped a 45 and tried 310, and that also would not budge, so stripped another 45 and used 265 for the drags.  This was a real struggle today - the sled didn't feel heavy at all, it just wouldn't move.

Tripped twice on all 3 sets of double-unders.  Blah.  

And then the for time piece... underestimated how many reps this was going to be, and moved pretty slowly from 9 down to 5.  Felt a callous starting to rip on the set of 4 TTB, so 3, 2 and 1 were done strict.

Side note - my knee is being a complete asshole tonight.  I've definitely been moving around nonstop the past 3 days with the move, and haven't been as diligent about icing it (mostly because the ice was in one apartment and the chairs were in the other), but it's so bad right now that it's alarming.  Two weeks.  This had better actually fix it.  Ughhhhhhhh.

Wednesday

AM

15:00 AirDyne @ Z1
+
Crossover Symmetry "activation" circuit
+
15:00 mobility work of choice

PM
A. Glute bridge w/shoulder on ground, 3 x 4-6, 21X2; 3:00 rest
B1. CTB pull-ups clusters, 2 x 5.5.5; short rest between 5s, :60 rest
B2. Reverse sled drag, 2 x 15-20m very heavy; 2:00 rest
+
For 10:00:
Evens: :30 ski erg @ 90% aerobic
Odds: 5-10 perfect ring push-ups
+
For 10:00:
Evens: 7-10 toes-to-bar
Odds: 30-50 double-unders

AM

complete

PM

A. 180, 200, 230

B1. complete 

B2. 20m, 15m with 325 on the sled 

+

complete 

10 across 

+

10, 10, 10, 8, 8

50, 50, 50, 39, 50

Today was an extremely hectic day at work. I was in lab at 7:15am and didn't sit down until 1:15pm (logged over 12,000 steps in that 6 hour period...) By the time I left at 4:30, I was cranky and had a headache, and was as close as I've ever come to just blowing off a training session. But, I didn't, and as soon as I started training everything magically improved. I'm going to have to prepare myself for some longer/harder work days come Fall with my new job, and just be okay with altering my schedule a bit. Booooo. 

Coulda started a lot heavier on the glute-bridges. Used the axle again but skipped the yoga mat- didn't make much of a difference. 

Used the CTBs as butterfly practice: the first set went much better than the second (4/5/4 in rhythm), the second set was kind of a disaster. 

Sled drag felt easier than last week, even though it was heavier. I felt it more in my quads for some reason, last week was all hammies. 

EMOMs were great. Grip got a little blown up on the toes to bar. Love the improved consistency of hitting bigger sets of double-unders! 

PS- I'm really sorry about breaking the Crossover Symmetry :( 

Wednesday

AM

15:00 AirDyne @ Z1
+
Crossover Symmetry "activation" circuit
+
15:00 mobility work of choice

PM
A. Glute bridge w/shoulder on ground, 3 x 6-8, 21X2; 3:00 rest
B. CTB pull-ups, 1 x max unbroken
C. Reverse sled drag, 2 x 20-30m very heavy; 2:00 rest
+
For 8:00:
Evens: :30 ski erg @ 90% aerobic
Odds: 5-10 perfect ring push-ups
+
For 8:00:
Evens: 7-10 toes-to-bar
Odds: 30-50 double-unders

AM

complete 

PM

A. 130, 150, 170

B. 14 (PR+2)

C. 25m with 310 on the sled 

+

complete 

8 across 

+

10 across 

50 unbroken across (!)

Today was pretty good. On paper, I wasn't very enthusiastic about today's training but I actually really enjoyed it. 

Glute bridges weren't challenging until 170, but I've never done these before so I wasn't sure where to start. Used the axle and a yoga mat for padding. 

CTBs were horribly out of rhythm with a LOT of just hanging in between reps. I hate this weird limbo of not being able to kip or butterfly consistently. 

Sled drag was HEAVY. Luckily it wasn't too humid today, so the floor wasn't very sticky. Hamstrings were shaky for a few minutes after this. 

I love EMOMs. These were nice. Where did those double-unders come from?!?! Maybe not doing any for 2 months is the secret...