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

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. 

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

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.

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

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.  

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

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!

Not pictured: the ground, approximately 6" out of frame...

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]

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.

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]

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.  

Sunday

AM
30:00-60:00 easy walk or hike

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. Muscle-ups on fat rings, 15 x 1; begin a rep every :45
+
For time:
150 double-unders
90 row calories
30 strict handstand push-ups
+
3 sets not for time:
:10 L-sit on parallettes
4 barbell upright rows, 3110

AM

subbed:

30:00 AirDyne @ Z1

+

17:00 mobility

PM
A1/A2. complete
B. complete
+

13:59
+
complete, 73, 78, 78 


Today was pretty good! Chels came to keep me company during the PM, which was a real treat. Skipped the hike this morning because it was 29 degrees out and I'm just not prepared for that yet.

Muscle-ups continue to feel pretty good.  Catches weren't super high, but not that low either.

I actually kind of enjoyed the for time piece.  Double-unders were better than they have been, but still not great (mostly sets of 20-40).  Finished these at 3:14, which is still unacceptably slow.  Rowed at 750-850 for the first 75 calories, then bumped up to 900+ for the final 15 calories, to finish in 6:52. Strict handstand push-ups broken 5/5/5/5/4/3/3, took just under 3:30.  Shoulders are tired.

L-sits were easy, upright rows were not.  I've definitely been neglecting my shoulder mobility and pre/rehab exercises while trying to get my knee back to 100%, and it's starting to catch up with me... nothing hurts, I just can tell I need to add some stuff back in.  I've gotten too lazy thinking that the Crossover Symmetry can replace all the stuff from Drew Cook.

Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
10:00 muscle-up tech practice on fat rings - your technique is good right now, just need more touches...
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power snatch, build to a heavy single for the day
C. Push jerk, 3-3-3-3, 21X1; 2:00 rest
+
For time:
25 strict handstand push-ups
25 kipping handstand push-ups
+
3 sets:
1 rope climb
5 burpees
20 row calories @ max effort
5:00 walk rest

AM

only 3 sets complete - short on time again

PM

MUs complete, 6 easy singles and two doubles  https://youtu.be/k7EI0BmjcJY

+

A1/A2. complete 

B. 125  https://youtu.be/mxdukkZuq1A

C. 155, 165, 165, 165

+

6:15 (strict done at 1:46)

+

1:21

1:23

1:37 / death

I got up 45:00 earlier than normal this morning, and still felt crunched for time (had to be at work by 9).  Prioritized the mobility, so cut two of the sets... sorry, Stephen.  I can make up the planks Saturday morning if you give me RTW.

Felt really good going into the PM. 

Muscle-ups felt fantastic. I'm extremely relieved that I am now having more muscle-up good days than bad days. All the singles were caught with arms right around parallel, and finally hit the double on the fat rings, twice! Although that second double was rough, I've NEVER caught a muscle-up that low and been able to save it. So, so happy with these today. 

Power snatches felt pretty good. 125 qualified as tough for today - pretty proud of myself that I recognized this was a tough rep and didn't get greedy as usual and subsequently fail 130 three times.  I videoed all of them to watch technique, because I am pretty frustrated that this is significantly lagging behind all the other progress I'm making across the board. What I notice from the videos: I don't seem to bend my arms on the pull, I've gotten very patient with waiting until the bar connects with my hips, but then the bar is bouncing away from me instead of up and overhead. All other comments, tips, critiques, advice, etc. welcome. Also, please enjoy my sad walk away from the bar after the 125 snatch. I thought that was hilarious. 

Push jerks also felt pretty good, but the tempo was the limiting factor. I was only able to control the initial descent, but once the bar was about at face level, it crashed onto my shoulders without control. I tried to make the initial descent as slow as possible to compensate for this...

Strict handstand push-ups went well, broken 10/6/5/4. Kipping handstand push-ups did not go well. All sets were 3s or 4s, with a handful of fails (failure to lock out or falling off the wall). In what universe is strict easier than kipping? I was definitely fatigued from the 25 strict, but I think the problem is really poor kipping technique. I definitely don't lower my knees all the way to my chest because it feels like it takes so much time, but when I do ocasionally have a good kip it feels a million times easier. Bahhhh, I need lots of practice here before the open. 

Speaking of the open, I got myself pretty messed up on the row sprints, reminiscent of 15.5. Didn't really realize how long it was going to take to get 20 calories and basically emptied the tank on the first 15 calories of the first row (>1700 cal/h). Faded to 1200 in the last few seconds. Wasn't even close to being recovered by the second set, and held 1400-1500 for the majority, but still faded to 1200 by the end. Dug myself into a pretty big hole and almost just scratched the 3rd set altogether, then almost convinced myself to just stop after the burpees and skip the row, but during a very long transition to the erg I talked myself into just seeing what I could do and testing it as if it were a competition. Held 1200-1300 cal/h, then collapsed on the floor, then crawled to the garage door and tried not to vomit for approximately 30 minutes. 

I love this shit. 

Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
10:00 muscle-up tech practice on fat rings - your technique is good right now, just need more touches...
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power snatch clusters, 5 x 1.1 @ 95-115; :10 between singles, 2:00 rest
C. Push press, 2-2-1-1, 21X1; 2:00 rest
+
For time:
12 rope climbs
+
3 sets:
max unbroken strict handstand push-ups
175m row @ max effort
5:00 walk rest

AM

only 3 sets complete, short on time

PM

complete 

+

A1./A2. complete 

B. 95, 105, 105, 110, 110 - in nanos, but with a hook grip!

C. 140, 145, 150, 155Fx2

+

6:27

+

16, row in 0:34.8, 1:39.5/500 avg

14, row in 0:35.2, 1:40.7/500 avg

12, row in 0:34.9, 1:39.9/500 avg
+
bonus set of 12 strict handstand push-ups video


Today. Was. Awesome.

Well, not all of it was awesome, but it ended really well.

Muscle-ups felt really good - caught a couple right at parallel-ish, which is about as high as I've ever caught them on the fat rings.  Went for the double a couple of times but chickened out (for no discernible reason).

Power snatches felt okay - technique felt decent, but the bar just felt heavy today.  But, I hook gripped!! It hurt a little bit, but not as much as last week and no more than with some of the other movements (pull-ups, etc) that bother my thumb.  Feet went a little wide at 110, but not too bad.

Push press felt awful.  I really don't know how to drive with my legs at all.  I basically dip then strict press.  This is extremely annoying.

Rope climbs went very well.  Wanted to do one every 0:30 - which I did through 8, then took an extra 0:15, then just went when Angel told me to go.  Lats and grip got super fatigued, but no real issues until the very last climb when I basically only took 0:05 rest before jumping back up and got stuck one pull from the top for a few seconds.  Super happy with this, considering October 2014 I did 10 in 7:41.  (Today, 10 done in 5:15).

And then those strict handstand push-ups.  OMG.  I knew I would PR these, considering I've had no issues hitting sets of 5 consistently.  I got to about 8 on the first set and thought to myself that these were stupid easy, and didn't really feel any struggle until 13 or so.  I think I was too excited about these to sprint properly (only saw 1:34 on the first one, 1:35 on the second and third rows).  Just wanted to hit 10 on the second set, and surprised myself with 14.  Then just wanted to hit 10 on the final set, and surprised myself with 12.  Then I did a bonus set just to catch this phenomenon on video, and just wanted to hit 10, and surprised myself with 12.  This is the coolest thing, ever.  Well, maybe not ever.  But this is certainly the coolest thing to happen since I got my first muscle-up.  Holy shit.

Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
10:00 muscle-up tech practice on fat rings - your technique is good right now, just need more touches...
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power snatch clusters from blocks (just below knees), 5 x 1.1 @ 95-105; :10 between singles, 2:00 rest
C. Push press, 2-2-2-2, 21X1; 2:00 rest
+
Every 2:00 for 6 sets:
1 rope climb
5 strict handstand push-ups
+
3 sets:
4/side KB snatches, tough but fast - complete 4 consecutive on 1 side, then 4 consecutive on the other
150m row @ max effort
4:30 walk rest

AM

complete, but rolled the mobility into the 5 sets

PM

complete, 8 singles 

+

A1/A2. complete 

B. 105, 105(1.F.1), 105(1.F), 95, 100 - no hook grip

C. 145(1), 140, 140, 145

+

0:26

0:26

0:22

0:22

0:22

0:21
(what?!)

+

0:58 (0:29.4 row)

0:55 (0:29.6 row)

0:54 (0:29.7 row)

with 35lb kettlebell

Felt extremely stiff this morning on the first FLR, so decided to blend the mobility into the 5 sets... 

Totally rough evening session.  I feel physically exhausted from a month of the new work schedule, and mentally exhausted from trying to learn new things quickly, as well as from a demoralizing meeting with my new boss immediately before training this afternoon.  Things will get better, it's just been a bear of an adjustment.

I had been so excited to try out Austin's new muscle-up technique all week (looking up throughout the whole thing for a straight-arm catch), and I'm disappointed that it's not really helping me catch any higher.  A few of the singles were solid, and a few were still caught very low.  No misses, only one attempt at a double and it wasn't close.

Power snatches were slow, soft, and sloppy.  Blocks were set so the bar was mid-kneecap (lower than last week), which was a very awkward height to start from (I remember having this problem last time I progressed through the descending blocks).  Terrible, ugly reps. I don't know what the problem was, other than the awkward position. Tried to hook grip on one set, but thumb isn't ready for that yet.

Push press felt AWFUL.  As soon as I unracked the bar each time, it felt heavy and I felt like there was no way I could get it overhead.  Almost had the second rep on the first set, but was maybe an inch away from locking it out.  There is no world in which I should be failing a 145lb push press.

But then that rope climb / strict handstand push-up thing happened, and I felt like a million bucks.  Rope climbs were fast and easy, and the descent was like fire-pole style.  Zero transition time kicking up at the wall, and all strict hspus unbroken.  This is insane.  Every time I looked up at the clock, I assumed that there was a mistake.

Had a hard time snatching the kettlebell when warming up for the final piece, which is why I stuck with the lighter weight.  I completely forgot the corkscrew method and was whipping it up and the kettlebell would slam into the top of my forearm each time, so I thought that there's no way I could go up in weight.  The first set also went like this, but then on the second arm on the second set I finally remembered the corkscrew and so the final set was a million times easier.  Only saw 1:33 on the first row, bottomed out at 1:34 on the second and third.  Felt like I just had nothing left by the time I got to this piece.

Skyped with Mike last night.  We're both frustrated, but he says he has a plan and he's still confident that we can find something that works.  He's like, "What's your goal weight again? 145?" and I laughed hysterically and said at this point I'd be happy with 159 (162.6 today).  He's assuming that there are some changes in body comp going on despite the plateau on the scale, which I may or may not agree with (depending on the lighting).  Keeping macros at 150/60/240 for a little longer, but adding a refeed day on Fridays (150/55/300).  His next ideas are messing with my PWO shake (currently 20P/40C) or dropping my daily macros just a hair to have a bigger difference with the refeed day.  I feel good (other than today) and it's not terribly difficult to hit these numbers, so I'll continue trucking along... I've been compliant for too long to just say "fuck it" this late in the game, although Mike said that I can eat all the pancakes and gelato I like on Fridays (within the macros), so that kind of helps with the monotony.

Sorry for the novel.  Just one of those days.

Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
10:00 muscle-up tech work on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall (these should feel easy, by the way, think of it as core activation similar to the bear crawls), 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power snatch clusters from blocks (just above knees), 5 x 1.1 @ 105; :10 between singles, 2:00 rest
C. Push press, 3-3-3, 21X1; 2:00 rest
+
For reps:
3:00 rope climbs
3:00 rest
3:00 strict handstand push-ups
+
3 sets:
7 kettlebell swings, 70
150m row @ max effort
4:30 walk rest

AM

complete @ home
forgot the mobility

PM

complete

+

A1. complete 

A2. complete 

B. complete - no hook grip

C. 135, 145(2), 140 - nanos, no belt

+

6 rope climbs 

30 strict handstand push-ups 

+

0:51 (0:29.2 row)

0:49 (0:29.5 row)

0:50 (0:29.7 row)


Totally mixed day.  Digging the higher volume though... 

Muscle-ups were better than they were on Sunday, but not nearly as good as they were last week.  Did 9 singles, no misses, but all with very low catches.  Tried getting some tips for a higher catch from Jeff and Austin, but nothing really clicked.  Thinking that I need some instruction for this tech work if I'm going to make any progress... 

Power snatches went well; for some reason my chest/scaps/lats were all a bit sore (DB bench?) so I didn't feel as tight in the set-up, but speed under the bar has gotten much better.  

Push press felt okay, but I was reminded that I don't know how to drive with my legs on these.

Completely bitched out on the rope climbs.  The first 3 were done super fast (under 0:60), and I mistakenly entertained the thought that I could get 8-9 reps. Then the next 2 took a full minute, and I looked at the clock with 0:50 remaining and decided that wasn't enough time for two climbs so I stood there for 0:35.  Fucking lame.  Should have been 7.  

But those strict handstand push-ups!  2 sets of 5, 3 sets of 3, then all doubles plus one single at the buzzer.  At least I have measurably improved at something in the past 6 months.

Enjoyed the mixed sprinting, as per usual.  The row started off feeling excellent and faded a bit with each set (although I did see 1:33 for at least one pull on all sets).  I don't know why I let the 70lb bell intimidate me, because these felt awesome.

Thursday

AM
1600m light sled drag, alternate forward & backward as desired

PM
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall (these should feel easy, by the way, think of it as core activation similar to the bear crawls), 5 x 10 alternating breathing out hard each rep; :30 rest
B. Muscle-ups, 10:00 tech work on fat rings
+
7 rounds for time:
1 rope climb
4 strict handstand push-ups
7 kettlebell swings, 53
+
3 sets:
300m run @ 90% aerobic
:90 walk rest

AM

complete with 45 on the sled

PM

A1. complete 

A2. complete 

B. 7 solid singles, worked on generating a bigger backswing for a higher catch

+

8:38

+

complete


Muscle-ups were all pretty smooth today.  Wanted to try stringing two together, but the swing was just off on all attempts of a second rep.  Videoed these, and compared to video taken from muscle-ups on the skinny rings, my backswing is much less aggressive, which means that I'm catching lower.  Had a couple of good attempts on a bigger backswing today, but still not great. I'm trying to be patient in gaining proficiency here; it wasn't too long ago (3-4 months) that I had days where I failed all attempts and ended up in tears. 

7RFT was really fun! Slowed down quite a bit in the second half (first round done in under 0:50, last two rounds were closer to 0:90 each) - this was all in staring at the rope.  I'm so much better than I used to be about jumping up when I'm getting fatigued, but I still take way too long.  All the climbs were super solid, 2.75 pulls.  But the bigger story is that all strict handstand push-ups were unbroken...!  I stared at the wall much less than I stared at the rope, which is kind of shocking.  Kettlebell swings were easy.

Knee got aggravated 50m in to the first run.  It's like more and more fluid gets pumped into the knee joint (medial, specifically) with every step.  This is stupid.  It's not painful, just weird and slightly uncomfortable.  Blah.

Also, I was starving all day today.  I ate lunch an hour earlier than planned, then I had to leave work for the gym an hour earlier than I planned because I was too hungry to sit there reading, and had no macros allotted for snacks.  Grrrrr.  I don't know if this stress is worth it...

Thursday

AM
1600m very light sled drag, alternate forward & backward as desired

PM
A1. Bear crawl, 4 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 4 x 10 alternating breathing out hard each rep; :30 rest
B. Weighted supinated CTB pull-up, build to a max
+
5 rounds for time:
1 muscle-up
5 strict handstand push-ups
9 Russian kettlebell swings, 70
+
2-4 sets:
200m run @ 90% aerobic
:06 walk rest

AM

complete with 45 on the sled

PM

A1. complete 

A2. complete 

B. 215 (47.5 @167.5)

+

8:28 (missed the first attempt on round 2)

+

4 sets complete 

assumed that was a :60 rest 

Sled drag was quite enjoyable, once again.

My abs were already a little sore from yesterday's GHDs, so I felt the deadbugs just a smidge more than last week. These are still so easy that I assume I'm doing them incorrectly...

Supinated CTBs felt really good. Attempted one more with an additional 2.5 but couldn't make contact. 

5RFT piece went about exactly as I expected. Muscle ups were all caught pretty low (fat rings). Missing that one attempt cost me about 0:45. Grip was weird on that attempt, I should have jumped down and re-set. Strict hspus broken 3/2 for 4 rounds, then 2/1/1/1 in the 5th round. Pretty excited that I can sprinkle muscle ups in a piece like this, and pretty excited about those strict handstand push-ups. Progress! The coolest. 

Knee still felt like there was a little extra fluid in it on the runs (even the first one) but it doesn't hurt, so I did all 4 sets. 

Don't mind training late when it's quiet in the gym, and also while it's light out. Things may change in the winter... 

Thursday

AM
1600m very light sled drag, alternate forward & backward as desired

PM
A1. Bear crawl, 3 x 10' forward + 10' reverse, slow & controlled keeping hips level; :60 rest
A2. Deadbug w/hands pressed into wall, 3 x 12 alternating breathing out hard each rep; :60 rest
B. Weighted supinated CTB pull-up, 4 x 2-3; 2:00 rest
+
3 rounds for time:
6 strict handstand push-ups
3 rounds of [2 toes-to-bar + 2 CTB pull-ups]
18 kettlebell swings, 53
+
2-4 sets:
300m run @ 90% aerobic
:90 walk rest

AM

complete with 45 on the sled

PM

A1. complete 

A2. complete?

B. +15, +20, +25, +30(2) @166

+

7:26

+

3 sets complete 

Loved the AM sled drag! Wouldn't mind doing this every week, while the weather is nice.

Bear crawl continues to be very easy, but I have absolutely no idea if i was doing the deadbugs correctly. I watched a number of videos and they all pretty much said the same thing, but this felt like relaxing yoga hour, not one of the "best abs exercises EVER". 

Weighted CTBs felt very strong. 166 includes belt (161.7 @ home). 

3RFT was fun! Shockingly, the strict handstand push-ups were the easiest part of the whole thing...! All broken 3/3 with minimal rest. Did all the TTB/CTBs unbroken (so 12 total), all in rhythm until the very last 2 CTBs on the 3rd round, but didn't drop off. That was fun. Definitely hesitated picking up the kettlebell - this was the hardest part of the whole thing, but all unbroken.  Thumb was fine on the swings until just about vertical, so most of the reps were about 1" shy of completely overhead.  First round was done in 2:04, so definitely slowed down a bit as the rounds went on (all in the transitions).

Knee felt great on the first two runs, then as soon as I started the 3rd, it started to feel like it was getting a little swollen.  No pain, but I'm still hesitant to push through it if it's not feeling great, so I finished out the 3rd run and called it there.  The easy jogging from the RTW on Tuesday morning bugged it a little too, but it seems like running is the only thing that is aggravating my knee right now, and it goes away pretty quickly, so I'm not worried.

Also - I noticed something, as I continue to work back into squatting.  When I'm setting up for a squat, I flare my right foot out more than my left.  I *can* squat with my feet both pointing directly forward, but what feels more natural to me is to flare my left out maybe 10-15 degrees, and right maybe 20-25 degrees.  Now that I think about it, I know that I've always done this - I distinctly remember setting up for heavy back squats, unracking the bar, taking two steps back, then adjusting my feet and flaring only my right foot, it became almost a ritual.  Anyway, while I was in CA, I went with Kellie one day to her recovery/PT guy (like a one stop shop for Drew Cook, Balza and Pete, except none of the fancy degrees), and he noticed that when I walk I flare my right foot out more than my left, and suggested that was contributing to my left knee issues, and almost certainly originates from when I fucked up my right ankle in back high school.  Since then, I've made a conscious effort to walk with both feet pointing forward, but it wasn't until today that I realized I squat with my right foot flared out too, and I wonder if that's how I tore my left meniscus.  

Tuesday

AM
5000m row @ Z1, off every 1000m for 10m single-arm overhead DB carry (switch hands @ 5m)

PM
A. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :60 rest
B1. Weighted supinated CTB pull-up, 3 x 3-4; :60 rest
B2. 1 toes-to-bar + 1 CTB pull-up, 3 x 5 (so 10 reps total, 5 of each, goal is unbroken); 2:00 rest
+
10:00 @ 80%:
3 strict handstand push-ups
15 unweighted hip extensions
25m Farmer's walk, 70/hand
+
3-5 sets:
200m run @ 90% aerobic
:60 walk rest

@ Active 

AM

complete with 65lb dumbbell 

PM

A. complete

B1. +9, +14, +18(3) on fat bar 

B2. complete on fat bar

+

6 + 3 strict handstand push-ups 

+

3 sets complete 

DB overhead carry was pretty easy, but 65 was the heaviest they have. 5m felt like too short of a distance before switching... 

Pull-ups felt good. Added in a lot more of the wrist stretching, this helped. Not sure on total weight pulled, their scale was missing. Same deal as last week on the TTB/CTB combo - regular kip out of the TTB, butterfly out of the CTB and right back into a TTB. This was fun!

Felt like I was doing hip extensions for the full 10:00. Lower back got a little bit blown up toward the end. All strict HSPUs unbroken! Lots of walking between stations but no hesitation as soon as I got to the next movement. 

Knee complained quite a bit on the runs, and started to swell up within the first few steps. Pushed the pace on all 3 runs, but only did 3 just to be safe. It hasn't been this swollen in weeks, which pisses me off. Tim said to expect this to happen for a while, but it's still annoying. Blah.

Wednesday - post-op day 7

AM

20:00 AirDyne easy, off every 5:00 for 5 strict toes-to-bar

PM

A. Shoulder press

74(5), 84(4), 94(3), 99(3), 104(1), 104(1)

+

for 24:00

1. 6 butterfly CTBs

2. 3 strict handstand push-ups

3. 0:30 FLR

4. 3 strict ring dips

Felt much more comfortable/confident on the bike this morning.  Had the seat only one notch higher than usual (6), and didn't hesitate at the top with every revolution like I did yesterday.  Still a very easy pace, maybe Z0.8 today.

Shoulder press is embarrassingly weak. 

Butterfly CTBs continue to feel excellent! Sets of 3 strict handstand push-ups are getting to be quite consistent. FLR and ring dips fine and easy. 

Post-op appointment with Tim went well! He's pleased with how well I'm walking and how much I've already started using it. Showed me the photos, the tear was in the middle of the meniscus and he had to get rid of a bit of healthy tissue to get at it, but it should be good as new now. Apparently I also had a plica band that he got rid of, just because he saw it. Articular cartilage all looks great, no fraying of the meniscus on either side, acl is textbook.

He told me to start testing it out as much as I want - lunges, air squats, even jumping and running. Nothing loaded yet, but can start pushing it as much as I feel like unless it gets super pissed off. He said to expect it to go up and down for a while, and to be dealing with swelling for a while, but as long as it's not painful he's not concerned. Follow up is 8/27.

I'm kind of nervous to actually do anything, especially since it is still inflamed so easily from walking, but he said that's totally normal and still wants me to start testing it ASAP anyway...

Sunday - post-op day 4

Crossover Symmetry activation
+
For 10:00
evens: 5 butterfly CTBs
odds: 0:30 FLR
+
For 10:00
evens: 3 strict HSPUs
odds: 0:30 hollow rock
+
For 10:00
evens: 3 strict ring dips 

odds: 0:30 ski erg

Ok, totally ready to get back into a normal training/eating/working routine. Still have quite a bit of fullness within the knee joint, but almost zero pain (except for the incisions). Still working on waking up my quad, but I think it's getting a little better each time I do the exercises. 

Reacquired post-surgical skill of the day: ascending and descending stairs using both legs, not one step at a time using Emily's "up to heaven with the good, down to hell with the bad" technique (which was actually super helpful! She makes a good PT). 

And, while the lazy, couch-dwelling portion of my recovery is (nearly) over, I have to give The Imitation Game an A+. Loved it. 

Tuesday

AM
mixed round-the-world of choice, include :10-:15 L-hangs in there somewhere, nothing else tough though...

PM
A. Split jerk from blocks, build to a tough single
B. Power snatch clusters, 5 x 1.1 @ 75-80% 1RM; :12 between singles, 2:30 rest
C1. Clean-grip deadlift, 3 x 3-4, 31X1; :60 rest
C2. Strict handstand push-ups, 3 x :90 steady; :90 rest
+
3-5 sets:
:30 row very hard
4:30 walk rest

AM

30:00 complete with AirDyne, L-hang, row and freestanding handstand holds

PM

A. 195, 205Fx2

B. complete @ 100

C1. 235, 245, 255(3)

C2. 14, 16, 12

+

157m

157m

158m

156m 

Solid training day!  Nice to finally have a day where I didn't feel rushed.

Enjoyed the unstructured Z1 piece this morning, just cycled through as I felt like it without watching the clock (for the most part). 

Split jerks felt great, considering it's been MONTHS since I've done them.  185 was crisp; had a little bit of a soft catch at 195 but still felt pretty solid, and missed 205 in front twice.  The second miss was pretty close, though.  Fun to work with Chels for a change of pace!  The only not fun part was trying to put the blocks back against the wall, during which I stabbed myself in the finger with an exposed screw, smashed my hand between the wall and the blocks, and faced a very large spider.

Power snatches were nice and crisp.

Clean grip deadlifts were hard on the thumbs, but the weight felt pretty decent.

Strict handstand push-ups felt great today!  The first two sets were done in Oly shoes (the third set in socks).  First set was 2 sets of 3 then all doubles, second set was 4 sets of 3 then doubles, third set was 2 sets of 3, doubles then two singles (one fail).  The improvement here is really cool.

Row sprints felt pretty good; saw 1:31/500m on all, but couldn't get below that and hung out at 1:32-1:34 for the most part.  

Skyped with Mike Kesthely a couple of days ago - he modified his original suggestion and now I'm aiming to hit 165g protein, 175g carb, 100g fat (this is pretty close to what Stephen had previously suggested and pretty close to what I was hitting daily from November through April).  I'm shifting more of these carbs to breakfast, adding BCAAs before Z1, and ditching the creatine in my PWO shake for the next couple of weeks, and we're going to Skype again on July 27.  I know the knee scope is going to throw a little bit of a wrench in things for a few days... just anxious to be back in a regular routine, but that's not going to happen until September... 

Tuesday

AM
35:00 AirDyne @ Z1, off every 7:00 for :05-:10/side 1-arm passive hang from bar + :30 front leaning rest on rings

PM
A. Power snatch clusters, 4 x 1.1.1.1 @ 70-75% 1RM; :10 between singles, 2:30 rest
B. Clean-grip deadlift, 3 x 4-6, 31X1; 2:30 rest
C1. Strict handstand push-ups, 3 x max in :75 steady; :75 rest
C2. Reverse hypers, 3 x 3-6, 21X1 (pause @ top); :90 rest
+
3-5 sets:
:25 row very hard
4:05 walk rest

AM

complete 

PM

A. complete @ 95

B. 205, 225(5), 225(4)

C1. 6, 7, 6

C2. +30, +40(5), +40(6)

+

133m

131m

131m

MOVING IS THE WORST.  I'm exhausted. Rushed through everything today because I felt guilty that I left Mom behind to reassemble my furniture. She'll join me at the gym the rest of the week. 

Power snatches were pretty crisp. 

Clean grip deadlifts were murder on my thumbs, otherwise felt fine. 

Strict handstand push-ups felt AWFUL, not nearly as strong as they felt last week. Opened with 3 or 2, then 2s or 1s. Maybe two or three fails where I just lost tension at the bottom and fell on my head. 

Reverse hypers were fine, that tempo is no joke. 

Row sprints were fine, I probably would have been okay for the full 5 sets but I felt pressed for time so I only did 3. Saw 1:29 on the first one, but couldn't get  below 1:30 on the second and third. 

Ugh hopefully we are done with all the hard work moving and the next couple of days will be much more laid back.  Super grateful that Cody and Austin helped!! 

Tuesday

AM
30:00 AirDyne @ Z1, off every 5:00 for :05-:10/side 1-arm passive hang from bar

PM
A. Power snatch clusters, 3 x 1.1.1.1.1 @ 70% 1RM; :10 between singles, 2:30 rest
B. Clean-grip deadlift, 2-2-2, 3131; 2:30 rest
C1. Strict handstand push-ups, 3 x max in :60 steady; :90 rest
C2. Reverse hypers, 3 x 4-8, 21X1 (pause @ top); :90 rest
+
5 sets:
:20 row very hard
3:10 walk rest

AM

complete

PM

A. complete @ 91

B. 205, 225, 245

C1. 8, 8, 8

C2. unweighted, +20, +40(4)

+

107m

108m

106m

105m

103m

Errrrr... 1-arm passive hangs from the bar were comical.  Started rotating as soon as I took my other hand away, and couldn't hold on for more than 0:05 at the most.  Tried once from the fat bar and this was even worse (less than 0:02). 

PM session was great! 

Power snatches all crisp and easy. 

Thumbs were the limiter on the tempo clean-grip deadlifts... 245 is probably about the heaviest I can hold for 0:16. No belt on these, but I have been wearing olys (as usual for clean-grip deadlifts). 

Strict handstand push-ups felt GREAT! All 3 sets were 3 doubles and two singles, no fails. So, so happy with this. 2 months ago I could barely do 1 every 5:00. 

Adding the pause at the top changed the reverse hypers quite a bit. Eeesh. 

Row sprints felt great! Saw 1:28-1:29 on the first 4. Had a bit of a slow start on sets 4 and 5, and power was just a little bit gone by the 5th set, couldn't get under 1:31. 

Good day at work, good day at the gym. Good day all around!