Friday

AM
5 sets very easy:
2:00 bike
10-15' handstand walk
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
A. Front squat, 2-2-2-2, 40X1; 2:30 rest
B. Axle Pendlay row, 3 x 3-4, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 155
2:00 CTB pull-ups
+
For 10:00:
Evens: 1 bar muscle-up + 4 toes-to-bar
Odds: 10 overhead squats, 65

AM

4 sets complete

subbed 0:60 FLR for the side planks

skimped on the mobility

PM

A. 223 across 

B. 130, 140(3), 140(3)

+

with Matt

13 cleans (failed the 14th at 1:55)

0:30 transition 

21 CTBs

+

9 minutes complete 

Ugh. Today was rough, and then it got worse. 

Front squats were super heavy. 

Pendlay rows were okay, tough to hang on to the 140. 

2:00 pieces were terrible. Like, awful. This was my first time doing this with a partner, and it was nice to practice like this for a change. However, I was shocked at how heavy 155 got, and I took way too long setting up each time. I just remember looking at Matt who wasn't struggling at all and wondering if I misloded the bar because it felt that heavy. Not happy with this. 

CTBs were a disaster. Tried to butterfly, did a few sets of 3, then some singles and doubles, some regular kip, and a handful of reps that didn't touch the bar. Fuuuuuuucking A. This is not cool. 

The EMOM started off great. No misses on the BMU and buried the depth on the OHS. After the 4th set of OHS, my right shoulder, which has been mildly aggravated for weeks, suddenly got really angry. I went for the 5th set of BMU/TTB anyway, not expecting to generate a big enough kip to make the rep, but I did surprisingly. But as soon as I dropped off the bar, the dull ache in my shoulder/upper arm turned really sharp.  It kind of took my breath away and my immediate thought was that I was fucked. Scratched the last set of OHS. 

 

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... 

Friday

AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice

PM
A. Front squat (sleeves!), 3-3-3-3, 40X1; 2:30 rest
B. Axle Pendlay row, 3 x 4-5, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 105
2:00 ring muscle-ups
+
For 10:00:
Evens: 4 CTB pull-ups + 4 toes-to-bar
Odds: 8 overhead squats, 75

AM

4 sets complete

subbed 0:60 FLR for side planks

PM

A. 183, 203, 208, 213

B. 120, 130, 140(3)

+

25 cleans in 1:33

5 muscle-ups

+

complete


Most of the stressful shit over the past two weeks is finally behind me, thank God.  I felt like a completely different person today, like a huge weight was lifted.

Tempo on the front squats was rough by the 3rd rep.  I don't think these were too ugly, though?

Grip was the limiter on the axle (surprise, surprise).  

Felt so much more comfortable with the lighter cleans and ring muscle-ups than the medium cleans and bar muscle-ups.  Did all quick singles on the cleans (not sure if that's what I was supposed to do?  It didn't occur to me to string any together until after I was done) - had 20 done in the first minute, then slowed down a LOT, and only accumulated 5 from 1:00-1:30.  Wanted to have the full 2:00 on the rings, so stopped early again.  Ring muscle-ups felt great, super happy that I felt able to push the pace on these and jump up and successfully get a rep before I was 100% confident it would happen.  Hoping that Leah doesn't mind doing the bar muscle-ups... it probably won't matter a ton in the grand scheme of things, and I'll do the bar muscle-ups if that's what works out better, but I felt much more confident and happier with my performance on this piece today than last week.  

EMOM was just okay.  I don't know what's going on with my CTBs this week, but the butterfly isn't feeling so hot.  Dammit.  And sorry for shorting the depth on some of the OHS - I really can't tell at all! They felt like the same depth as when I was doing the 20 squat snatches from the other day, and on video those were all super legit, not even a question, so it doesn't make sense.  Blah.

Friday

AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice

PM
A. Front squat w/no sleeves, build to a tough single in 15:00
B. Axle Pendlay row, 3 x 5-7, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 135
2:00 muscle-ups
+
6:00 rest
+
For reps:
2:00 thrusters, 95
2:00 toes-to-bar

AM

4 sets complete, but sat on the bike until 30:00

subbed 0:60 FLR for the side planks

PM

A. 245, 255F

B. 100(6), 100(7), 120(6)

+

18 cleans in 1:35

2 BMU (+3F)

+

22 thrusters in 1:45

29 TTB


This week has been simply the worst.  The last 2.5 days were the most stressful work days I've had in a very long time, and I have 4 very large tasks on my to-do list for the next 6 days, and somehow all 4 are equal priority.  Also, I still don't feel 100%.  This is stupid.

My right shoulder is starting to bug me a little - side planks are always the first things they complain on.  Going to religiously start doing all the Drew Cook stuff and nip it in the bud before it becomes an issue.

Front squats felt good.  The 245 really wasn't that tough.  Didn't fight very hard for 255, as soon as I started to get stuck I just dumped it.  Anxiously looking forward to the triumphant return of knee sleeves.

Axle pendlay rows were limited by child-sized hands.  I find it much easier to hold on to with my thumbs on the same side as my fingers.

Chose the bar muscle-up piece today, mostly because I haven't done bar muscle-ups since before Christmas.  Hit two easily while warming up.  The cleans at 135 felt really easy, and I moved really quickly through the first 10-12, then started to panic that I would be useless for the bar muscle-ups.  Slowed down the last 6, then walked over to the bar at 1:35 and borrowed the rest time from the cleans.  I'm guessing it will be a little different with a partner... but I felt ready to hit the first BMU as soon as the 2:00 clock started, and made the first one!  Then I got a little cocky, and barely rested at all before attempting another one, and failed.  Then I said to myself "well, I didn't make it, so I didn't really expend any energy, so I'll just go again now" and of course, I failed that one too.  So then I made myself take a full 0:15 rest and hit the second one, then rested until 1:50 on the clock and failed at the buzzer.  Meh.  I've spent so much more time working on ring muscle-ups, so I'm interested to see if that will go any better.

Thrusters started off feeling great; did 5/5/5/5/2.  Took way too much time before picking up the bar after 15, and that last set of 5 was rough.  Had time on the clock but decided to eat the transition time from the thrusters.  Forearms were fried almost immediately on the TTB.  Opened with 5, then 4's, then 3's, then 2's, there was a 1 in there somewhere, and lost the kip at the end.  Ugh.

Wednesday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 8 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 20m @ 75; 2:00 rest
C. Weighted supinated CTB pull-up, 3 x 3-4, 31X0; 2:00 rest
+
For time:
75 toes-to-bar, 30 double-unders every time you come off the bar
+
3 rounds as cool-down:
250m row
25 air squats

AM

complete with 45 on the sled

PM

A. complete with 135 on the bar

B. complete 

C. 20, 25, 30(3) @ 165.5

+

9:20

+

complete


Meh.  Today was rough.  Felt more beat up than I was expecting.

Back squats felt better than last week, but still felt heavier than I would like.  

Axle lunge was fine.  Didn't wear any gear, would probably prefer to wear at least wrist wraps next time.  

Weighted CTBs felt excellent.  Extremely relieved to find that my two weeks of not counting, drinking a fair bit, and dozens of Christmas cookies didn't show up on the scale.

TTB/DU went about exactly as I thought it would (terrible).  My grip felt fatigued before I even started, and no amount of rolling or stretching helped.  Did 9 sets of double-unders, all of which were unbroken which was a happy surprise.  Stopped at: 15/25/32/37/42/47/52/57/64/75.  I lost my ability to kip more than 5 reps early, but it didn't occur to me to hang on and do a few strict after the kip was gone until closer to the end (explains why the last two sets were bigger). I don't know how to do better - grip fatigue is still such a big weakness.  Probably could have snuck out with 8 sets of double-unders if I added just one or two strict to each set of 5 kipping in the middle, but it still wouldn't be a good score.  (Edited to add: remember when 75 TTB for time in sets no smaller than 5 took me 22:57?  One of my first SHE testers in September 2012.  Sigh.  Progress.  Still not satisfied.)

I have a feeling I'll be more sore from the air squats than from everything else combined.  Some cool-down.

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.

Wednesday

AM
6000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. Front squat w/no sleeves, 4 x 3-4, 20X1; 2:30 rest
B. Pendlay row, 3 x 4-5, 20X0; 2:00 rest
+
For 12:00:
Evens: 1 bar muscle-up + 4 toes-to-bar
Odds: 6-8 ring push-ups
+
For time @ 90%:
200m run
4 rope climbs
200m run
3 rope climbs
200m run
2 rope climbs
200m run

AM

skipped; early morning in lab

PM

A. 183, 193, 203, 213(3)

B. 143, 153(4), 153(5)

+

complete

8 across 

+

8:38

Super annoyed that I had to skip the AM session today - I was scheduled for a 7:45AM meeting on Tuesday 12/08, and when I showed up to work yesterday (2 hours earlier than normal) I was informed that they made a mistake and it would actually be on Wednesday.  I pride myself on keeping an organized calendar and found it extremely disrespectful (on the part of the Admin, it's her entire job!) to make a mistake like that, and not apologize profusely.  Rant over.  I might make up the row on Friday morning.  Or, I might sleep in and eat pancakes.  We'll see.

Front squats felt better than last week; in nanos, no belt on the first two sets, but then felt like my back was rounding and that was the limiting factor, not my legs, so I added the belt and I think it made a big difference.  Still don't like how heavy these feel.

Grip was the limiter on the Pendlay rows - hook gripped, it just slipped out of my hands by the 4th rep at 153.  Hung on for the 5th rep on the last set, but the tempo and form were a little off because I was struggling not to drop the bar.

EMOM went well; missed the first 2 attempts at a BMU, but once I made one, no further misses.  Most of these felt very easy, only one wasn't.  Added a bonus rep at the end (the easiest of them all!) in an attempt for a double, but no dice.

Ring push-ups were also very easy, but half way through I realized that I wasn't completely horizontal - had a 24" box and the high rings on the end; I'm pretty sure last time I used these rings I added a plate on top of the box.  Oops, sorry!

The for time piece was hard.  I wasn't able to push the pace on the rope climbs as much as I was last week, and felt like I was standing around a lot.  Runs felt good, kept the pace moderate until the last 200m, which was not quite a sprint but much higher than a sustainable pace.

Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. Front squat w/no sleeves, 3 x 4-6, 20X1; 2:30 rest
B. Pendlay row, 3 x 5-6, 20X0; 2:00 rest
+
For 10:00:
Evens: 1 bar muscle-up + 4 toes-to-bar
Odds: 7 burpees
+
3 sets @ high effort:
300m run
3 rope climbs
2:30 rest

AM

complete

PM

A. 153, 173, 183(5)

B. 123, 133, 143

+

11:00 to complete the 10 sets

+

2:36

2:31

2:33

Mentally rough day/week.  Physically, everything continues to feel great.  Why do I feel like I need a vacation?

Front squats were just okay.  No belt and in nanos, but a good 30lbs under where I think I should be for this rep range.  Felt the 5th rep at 183 get a little ugly, so racked the bar instead of doing an even uglier 6th rep (although I'm certain I wouldn't have failed).

Pendlay rows felt good; it's been a while, I think I was doing them correctly?

Really liked the BMU/TTB combo!  Missed the second BMU, made it up at the end.

I also really enjoyed the run/rope climb piece (what!?).  Runs felt good, each one got a few seconds faster.  Decided to walk from the gym door to the rope and use that as my only rest, and jumped up immediately into the first climb.  Was pretty good about only taking 2-3 breaths before the second rope climb, but still hesitated a little too much before the 3rd climb on all 3 sets.  No issues at all (3 pulls for all) until the very last rope climb, which was definitely more of a struggle and took 4 wimpy pulls.

Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat w/no sleeves, build to a 1RM
B. Weighted supinated CTB pull-up, build to a 1RM (score as bodyweight + load added)
+
6 sets @ high effort:
1 bar muscle-up
5 burpees
1 bar muscle-up
:60 rest
+
3 sets @ high effort:
10 toes-to-bar
200m run
50m Farmer's walk, 70/hand
:90 rest

AM

complete

PM

A. 223

B. 229 (60.5 @168.5)(PR +14); pull-up PR at 231.5, but not CTB

+

7 sets attempted 

1/F

F/F

1/1

1/F

1/1

1/1

1/F

+

1:58

2:02

2:00


1&1/4 front squats felt really good.  The 223 felt extremely ugly, but didn't video.

Big PRs on the weighted CTB and weighted pull-up.  That's cool.  These felt super strong.

Missed several bar muscle-ups while warming up for the 6 sets, and started to get a little nervous.  When I finally hit one, I just counted that as the first set.  All burpees were high effort, and tried to jump back up the bar as quickly as possible with a reasonable chance of hitting the second bar muscle-up.  Overall, I guess I'm pretty happy with hitting the second one on 3 sets, considering that I thought this might be a little ambitious for my current level of bar muscle-up proficiency.  I think if I took an extra breath on those fails, I would have had more success - the "high effort" forced me to push the pace before I was certain I would get one.  And added an extra set because of the one set where I missed both.

3 sets felt awesome.  All TTB easily unbroken, FW easily unbroken, and felt really good to open up a bit on the runs - it's been a long time (June?).

Sunday

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, 6-10 x 2 unbroken; begin a rep every :90
+
15:00 @ 85%:
9 kipping handstand push-ups
15 row calories
9 burpees
12 toes-to-bar
27 double-unders

A1. complete 

A2. complete 

B. 5 singles complete (failed #6) - back on fat rings :(

+

3 rounds + 14 calories 


Ugh, muscle-ups felt terrible today.  I don't want to be reliant on the skinny rings, but they're ridiculously easier.  Forcing myself to get comfortable on the fat rings for now.  Caught all of these very low and had absolutely zero momentum coming out of the first one to generate a kip for a second attempt.  Just called it when I missed #6 - pretty demoralizing after how easy they felt in CA.  I've done one double before on the fat rings (and at the end of 10 EMOM if I remember correctly), so I know I'll eventually get these.  It's just frustrating.

Enjoyed all the movements in the 15:00 piece, but it was tough and 15:00 felt like a very long time.  First two rounds of HSPUs unbroken, then 5/4 for rounds 3 and 4.  I'm shocked at how much these have improved, it's crazy.  Row and burpees were steady; did the first round of TTB unbroken, then split 7/5, 6/6.  Only one set of DUs unbroken, one trip on the other two rounds.  Transitions felt slow.

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.

Friday

AM
30:00 walk

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-:15; :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-:15; :30 rest
B. Muscle-ups, 9-12 x 1; begin a rep every :60
+
20:00 @ 70%:
10 ring push-ups
10 double-unders
20 AirDyne calories (15 Assault Bike)
10 toes-to-bar
10 burpees
20 row calories

@ Active 

AM

complete

PM

A1. complete 

A2. complete 

B. 10 singles, + double on the last one 

+

3 rounds + 10 double-unders

Really enjoyed everything today! Muscle-ups were solid again, so threw in the last double for good measure. 

I've been having a problem sticking to the % effort prescribed. Kept the bike and row at 70%, but overall this felt closer to 80-85%. Just kept moving, and did everything unbroken. 

Tuesday

AM
5000m row @ Z1, off every 1000m for 3/side moderate/tough KB windmills

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 4-6; :60 rest
B2. 1 toes-to-bar + 1 CTB pull-up, 3 x 4 (so 8 reps total, 4 of each, goal is unbroken); 2:00 rest
+
10:00 @ 80%:
10 alternating shoulder taps facing wall (top of wall walk)
50m Farmer's walk, 70/hand
5 perfect ring push-ups
10 moderate Russian kettlebell swings, nothing above 53
+
3 rounds not for time:
:30/side plank
200m jog

@ Active

AM

complete with 53lb windmills

PM

A. complete 

B1. 168(6), 173(4), 173(4) on fat bar

B2. complete on fat bar

+

5 rounds even with 53lb swings 

+

complete


Today was much better than yesterday! Much less demoralizing.

Supinated pull-ups are so uncomfortable for my wrists/elbows, but it's crazy how strong and easy the actual pulling is with that grip. Limited by the amount of time holding the supinated position, could have probably gotten 4 reps with a bit more weight.

The TTB/CTB combo was really fun!  I was able to butterfly out of the CTB right into the next TTB, then a normal gymnastics kip out of the TTB.  Cool beans.

Pushed the 10:00 piece closer to 90% - just kept a steady pace throughout, with smooth transitions.  Hard to find a place to slow down on this.

Ready to add some different stuff in the mix... (insert grimace emoji with all the teeth).

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...

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.  

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... 

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

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

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.

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

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.