150429

Wednesday- Gym Skills Strength + Oly Tech + Oly Battery

A. Skin the Cat, 3 reps x 5, rest as needed, keep body tight, toes pointed, stay as long as possible *2 sec pause in hang position

Complete

http://youtu.be/05alzi9jjNU

B. Ring Dips, 5 reps x 5, rest as needed *5 sec Pause at bottom and 10 sec Pause at top with as much external rotation of shoulders as possible. Keep chest up and eyes forward throughout entire movement

http://youtu.be/GTxh1kQZBcQ

These were difficult, but getting better for sure. Got all of the sets straight through. Last set lacked some external rotation on reps 4 and 5, but great work indeed. 

C. 2 Position Hang Power Snatch no hook grip, no feet, build to max *Above Knee, below knee

195 http://youtu.be/n3UfvUPUdy4

Failed 200. http://youtu.be/q8aB54bPp5E

http://youtu.be/2VEiDflGU_8

D. Power Clean & Jerk @ 225, 1/15sec for 30 reps, *perfect form every rep

Timelapse, ha: http://youtu.be/vtlS1s5PxXk

Couldn't maintain pace. Didn't have any juice. Core felt like mashed potatoes. Slowed down the pace. Did 30 reps---I think over; lost count midway through. Started by push jerking, then started splitting on rep ~8--- but took me closer to 11 minutes. Hip/groin/whatever the hell it is... is progressing, but still not close to 100%. Frustrating. But it's all I can do. 

Looking at my videos, I can tell I'm favoring it. Don't know what else to do, but to stay positive. 

150428

Tuesday- MAP Low Vol

15 min @ mod effort

Row 750m

30 Alt DB Snatches, 35#

50’ Crab Crawl, hips as high as possible

2+30+10 ft crab crawl 

rest 5 min

15 min @ mod effort

Bike 3 min

30 Alternating Step Ups, 24”

10 Push Ups @ 3030

2+28 step ups

rest 5 min

15 min @ mod effort

Ski Erg 2 min

10 Renegade Row/arm, 35#

30 sec Hollow Body

3+10+20 sec hollow body

Ski erg was grinding all the way. Good work. 

150427

I'm Monday- Sn Tech + Squat/Gym CP +  SL/UB Press

A. 2 Snatch Pulls + High Hang Power Snatch + 2 Snatch Push Press, build to a tough set, -5% & -10% for a set

205, 195, 185. Didn't push it. Was still pretty sore. Figured out something too. Realize I've been making contact too low near my public bone; probably hasn't helped the inflamed state, as it's tender to touch, and swollen. I figured it out in last set, stayed over the bar a little more, and it felt a lot better. 

http://youtu.be/i6XNi4IlYME

http://youtu.be/qpYMLCCsIdw

http://youtu.be/wBdhejnrgTo

B1. Double KB Front Rack Walking Lunge, 16 steps x 3, rest 30 sec

Did KB overhead walk. 50 feet, 70#

B2. Strict Muscle Up Cluster, 3 x 1.1.1, rest 2 min **Come to a pause after you jump to the rings and start from a dead hang.  Also get tight hollow body and keep it through the entire rep

Was a struggle to maintain hollow body. But this is improving. 

http://youtu.be/6EiE3QKmTBs

http://youtu.be/9X24JGA57lE

Guy accidentally stopped video after 1st rep

C1. Reverse Hyper light weight, 20 reps x 3, rest 30 sec

45 on each side, 45+25, 45x2

C2. Wall Facing HSPU’s @ 30X2, 5-8 reps x 3, rest 2 min

8 each, did more or a 30x3 tempo inadvertently. These are getting better. Shoulders feeling stronger.

http://youtu.be/iF3A0q0A6Tw

Afterwards I did "Flight Simulator" with a few others. Didn't really focus on the time. Just tried to be efficient and have good technique. 

Learned a lot about why my hip is strained. Feel like it's because I lack internal rotation. Kim Colle, the other girl that came to OPEX camp with Janice and I, has figured it out. Showed me se articles, and it fits pretty well.

http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&languageId=-1&pagename=290

http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&pagename=291

Great day today as far as learning and figuring out things. Encouraged. 

150425

Saturday- A.M. MAP Cyclical P.M. Cl&J tech + Gym Density + Grinder

A.M.

2 sets @ EASY effort

Run 800m

Row 1000m

Ski Erg 500m

rest 10 min

9:49. The run was 3:30. And that was cruising pace. 

9:32. Ok, I didn't keep it at 60% intensity. :-/ 

"I just felt like pushing." -CrossFit Gump 

P.M.

A. Clean Pull + Hang Power Clean +  Push Jerk +  Split Jerk, build to a tough set

286. I don't trust my hips. Being scared. 

B. Wtd Strict Pull Ups w/ 53#, AMRAP Unbroken x 5 sets, rest 2-3 minutes

8, 6, 5, 5, 5

+

5 sets Grinding Effort

50’ Low handles Sled Push w/ 225# on top

50’ High Handles Sled Push w/ 225# on top

10 Pendlay Rows 185#

Raining like crazy. Didn't want to chance slipping and hurting more. 

Did following: 

5 rds

6 alt ball over shoulder (3 ea, 150#)

5 HSPU, strict 12" deficit

10 pendlay row 185#

15:42. Ball was tough in last 2 rounds. Kept slipping. Definitely grinding there. 

Did a few legless rope climbs afterwards. (4)

And 5 sets

30 seconds FLR on rings (as much external rotation as possible)

30 seconds rest 

150424

W3

Friday- Sn Tech + Press/SL + MAP cyclical low vol

A. 3-Position Power Snatch (High Hang, Knee, **get set on Floor, not TnG) 12 min

215. http://youtu.be/fMyfDRCv0fc

B1. DB Lateral Step Across, 8/leg x 5 sets, rest 30 sec b/w legs 

B2. Half Kneeling DB Press @ 30X3, 8-10/arm x 5 sets, rest 30 sec b/w arms

45 across. 10 reps on shoulder press. 

+

5 sets @ high effort

50 double Unders AFAP

5 Burpees

10 Cal Ski Erg

rest 60 sec

9:56 total time. All dubs unbroken. 

150423

Bike x30 min  total (10, 20 min)

Row x5 min

Ski erg x3 min

Just wanted to get some sweat goin. 

150422

Wednesday- Gym Skills Strength + Oly Tech + Oly Battery

A. Skin the Cat, 4 reps x 5, rest as needed, keep body tight, toes pointed, stay as long as possible

Complete. Note to self: taking pre-workout prior to movements that require a tuck/roll is not advised. 

http://youtu.be/3jRPVxuWb70

B. Ring Dips, 4 reps x 5, rest as needed *10 sec Pause at bottom and 10 sec Pause at top with as much external rotation of shoulders as possible. Keep chest up and eyes forward throughout entire movement

Was difficult. Able to do first set straight through. Set 2 stopped 5 secs into last rep. Took 15 second break, then finished last rep. Sets 3-5: took 15-20 sec break before last rep. 

Videoed first set. http://youtu.be/r8meWNSb8PE

C. 2 Position Hang Snatch no hook grip, no feet, build to max *Above Knee, below knee

185 http://youtu.be/npP7dYIzOuw

200 Right foot moved on second rep

http://youtu.be/4M8Y4aKr4po

205 got first rep on two occasions. Accidentally deleted better effort. 

http://youtu.be/9J3s2fF5dlE

D. Power Clean & Jerk @ 235, 1/30sec for 30 reps, *perfect form every rep 

2-3 reps had to pause before jerk. And we did every 20 seconds unintentionally. That was tough. 

Ended with 5 rds:

30 sec ski erg

30 sec rest

30 sec dubs 

30 sec rest 

150421

Tuesday- MAP Low Vol

15 min @ mod effort

Row 750m

25 Box Jumps, 20” step down

50’ Bear Crawl

3+565 m

rest 5 min

15 min @ mod effort

Run 800m

5 Strict CTB Pull Ups

20 Alternating DB Snatches, 35#

2+800+5+16

rest 5 min

15 min @ mod effort

Air Bike 30 Cal

15 No JUMP burpees

25 Double Unders

4+3 cal

Felt like I paced run too much. Splits were lol slower today. Normally maintain 

3:20-3:40 800m, was closer to 3:55-4:00 today. Breathing definitely better though. 

150420

Monday- Sn Tech + Squat/Gym CP +  SL/UB Press

A. 2 Snatch Pulls + High Hang Snatch + 2 Snatch Balance, build to a tough set, -5% & -10% for a set

235

http://youtu.be/Ry8A-dHQFdo

225, 215

B1. Back Squat @ 78%, 3 x 4 reps, rest 30 sec

351. 

http://youtu.be/GQKO_SgAXp0

B2. Strict Muscle Up Cluster, 3 x 1.1.1, rest 2 min

http://youtu.be/AYQBHixM5WU

Last set

C1. Double KB Front Rack Walking Lunge, 20 steps x 3, rest 30 sec

53's again. Didn't wanna push te lunges with the hip flexor. Can feel it. 

C2. Wall Facing HSPU’s @ 30X2, 5-8 reps x 3, rest 2 min

8, 8, 6

http://youtu.be/bd9TlsrSvNE

http://youtu.be/fZwoBtAayCI

Gotta hear my dog whine in background. Haha

http://youtu.be/iwl_kNgdbi8

Great day of work. Tied my PR from high hang. And Strict MU were best they've been. 

150418

Saturday- A.M. MAP Cyclical P.M. Cl&J tech + Gym Density + Grinder

A.M.

3 sets @ EASY effort

Run 800m

Row 1000m

rest 5 min

Were around 7:30. Lost track of first set. Second set was 7:29. 3rd 7:34. 

P.M.

A. Clean Pull + Hang Squat Clean + Front Squat + Split Jerk + Behind the Neck Split Jerk, build to a tough set

285. Jumped to 305. Failed. 300. Failed. Starting to wonder about this hip. 

Deleted video by mistake. My bad. 

B. Toes to Bar + CTB Pull Up + Bar Muscle Up, AMRAP Unbroken Complex x 5 sets, rest 2-3 minutes

3, 5, 5, 4, 3

http://youtu.be/D-RD3xu8hEM

http://youtu.be/1uTM_IYFBJ0

+

5 sets Grinding Effort

50’ Sled Push w/ 225# on top

5 Bench Press @ 250#

8:00. 

All bench UB except last set. 4,1. 

**just realized I did 245 instead of 250 as I was putting weights up. Big dummy. 

150417

Friday- Sn Tech + Press/SL + MAP cyclical low vol

Attempted TDC challenge. Stopped halfway through. Wasn't feeling it. C2b felt good though. 

A. 3-Position Snatch (High Hang, Knee, Floor)**4 sec Pause in Bottom each rep, build to a tough set in 12 min

195 and 205. Didn't hold pause at 205 for second position. Only 2 seconds. Got on my toes. chest position was forward. Lats not active. On a positive note. Bottom position felt better. Lot better. 

http://youtu.be/GfRyaKHWrmc

B1. DB Lateral Step Across, 10/leg x 5 sets, rest 30 sec b/w legs https://www.youtube.com/watch?v=jg82K3ojgiw

B2. Half Kneeling DB Press @ 30X3, 8/arm x 5 sets, rest 30 sec b/w arms

40# across for first 3 sets. 45 for next 2. 

+

5 sets @ high effort

50 double Unders AFAP

5 Burpees

100m Run

rest 60 sec

Rope broke after round 3. So I stopped, started over. Did 20 alt pistols in place of dubs. 

Were all over/under 1 min. Always started on even min, so rest was less sometimes. 

R hip still seems to be nagging. It feels like my hip flexor. 

150416

5 rds

30 seconds ski erg

30 seconds rest

30 seconds double unders

30 seconds rest

Active recovery/mobility. 

150415

Wednesday- Gym Skills Strength + Oly Tech + Oly Battery
A. Skin the Cat, 3 reps x 5, rest as needed, keep body tight, toes pointed, stay as long as possible

B. Ring Dips, 3 reps x 5, rest as needed *10 sec Pause at bottom and 10 sec Pause at top with as much external rotation of shoulders as possible. Keep chest up and eyes forward throughout entire movement

Was tough. Hardest part was last ten seconds at top. 

C. Hang Snatch no hook grip, no feet, build to 1RM

200. So close to 205. Loved this work. Need to do this more. 

http://youtu.be/tmTmUqWfWOc

D. Power Clean & Jerk @ 225, 1/20 sec for 30 reps, *perfect form every rep

Getting better with Grace style jerk. 

150414

Tuesday- MAP Low Vol

15 min @ mod effort
Row 750m
20 KB Swings, 53#
20 Push Ups

3+509m

rest 5 min

15 min @ mod effort
Run 800m
7 Strict Pull Ups
20 No Push Up No Jump Burpees

2+800+7+5
rest 5 min

15 min @ mod effort
Air Bike 30 Cal
20 Air Squats
20 Sit Ups

3+23 cal 

Best my breathing has felt in a long time. Stayed under control. Smooth. 

150413

Monday- Sn Tech + Squat/Gym CP +  SL/UB Press
A. 2 Snatch Dead Lift + High Hang Snatch + 3 Snatch Balance, build to a tough set, -5% & -10% for a set

225 for tough set, then 215, 205

B1. Back Squat @ 75%, 3 x 5 reps, rest 30 sec

340
B2. Strict Muscle Ups, 3 x amrap unbroken, rest 2 min

1, 2, 2. These got better as the rounds went on. It's a technique/movement pattern thing for me. 

C1. Double KB Over Head Walking Lunge, 20 steps x 3, rest 30 sec

53's
C2. Wall Facing HSPU’s @ 30X2, 5-8 reps x 3, rest 2 min

8, 7, 7

Been reading a book on Max el-Hag's booklist. "The Champion's Mind"

It's already having a huge impact on me. Commiting to reading at least 2 books a month. Next book I'll read is "Flow." Look out! Mind game is on point. Haha

Then I did a quick couplet to work on some dubs. 

At 80-85%

25-20-15-10-5 cal air bike

50-40-30-20-10 double unders. 

7:19. Technique on dubs has improved 100% already. 

150411

Saturday- A.M. MAP Cyclical P.M. Cl&J tech + Gym Density + Grinder
A.M.
5k as part of Team Sprint Triathlon 

Didn't record my split. We had a chip timer but only recorded total time. Someone said I was around 21-22 min. Nice, hilly course with some trails. More hilly than Fittest Games, so I know this was a good pace. 

P.M.
A. Clean Pull + Hang Squat Clean + 2 Front Squats + Split Jerk + Behind the Neck Split Jerk, build to a tough set

295. Goal was 315. Couldn't grip. Bar kept sliding out my right hand. 

B. Toes to Bar + Pull Up + CTB Pull Up + Bar Muscle Up, AMRAP Unbroken Complex x 5 sets, rest 2-3 minutes

4, 3, 3, 3, 3. Really helped with body control. Loved this. 
+
5 sets Grinding Effort
50’ Sled Push w/ Bodyweight on Sled
5 Strict HSPU’s @ 10” deficit

12:05. Did 215 sled. (Josh's bw).  Weighed 198. 

150410

Friday- Sn Tech + Press/SL + MAP cyclical low vol
A. 3-Position Snatch (High Hang, Knee, Floor) + 3 Snatch Balance, build to a tough set in 12 min

Worked up to 205. Attempted 225 at 12 min. Not a great day. 

B1. Front Rack Step Ups, 10/leg x 5 sets, rest 30 sec b/w legs

135 across. 24" box
B2. Half Kneeling DB Press @ 30X3, 10/arm x 5 sets, rest 30 sec b/w arms

35#. This couplet got tough. 

+
5 sets @ high effort
50 double Unders AFAP
rest 30 sec
100m Run
rest 30 sec

Finished at 8:18

Had a few trips. One time my rope hit Josh. Tight quarters. Ha

Long day today getting errands done for new job. TB test, fingerprints etc.  Wasn't there energy wise. Can't wait for tomorrow. Gonna be a great day. 

150408

Wednesday
A. Power Snatch, build to 1RM

230. Didn't video it. But I know it was close. 

B. Power Snatch, 20 reps @ 80% for time:

@185: 3:09

5, 3, 2, then singles. 

+
10 min AMRAP Double Unders 

499. Goal was at least 700. 

Failed 225 at least 6 times. Wasn't having it. Was a long day today. Left at 7:15 am. Got back after 7pm. Didn't care. Not gonna cop out. One more week of this job. Ha. 

From yesterday. With gloves on. 

I don't understand it. 

150407

Tuesday
A. Seated Press @ 30X1, build to 1RM

195. 

B. Wtd Pull Up build to 1RM

115

C. Wall Facing HSPU’s- 30 strict for time

2:37

22, 4, 2, 1, 1. Dammit! Ha. Wanted 30 UB. 

D. 20 sets of 5 CTB Pull Ups for time *must break at 5 and must be 5 unbroken throughout

5:31

10 min alt emom

1: 5 free standing hspu. (Did 10 first round)

2: 50 double unders 

150406

Monday
A. Back Squat @ 30X1, build to 1RM

450, attempted 462.   (460 is my CrossFit PR)

B. Back Squat @ 30X1 @ 85% above, 1 x max reps, at tempo

6 reps @ 382.5, at tempo
**have spotter for both

Didn't have a spotter. 

+
“Karen”
150 Wall Ball for time: 20#- 10’

4:38

Did 125, then 25. Wanted unbroken Karen. Goal of mine. I'll get it soon. 

Was a little knicked up today. Tweaked my hip flexor on jerks from Friday. It's not killing me by any means, but it's there. Just something I'll keep an eye on. Should be fine. 

Alternating EMOM for 10 min

1st: 20 alt pistols

2nd: 50 double unders 

Gonna keep doing work like this. This will be subconscious. 

150404

Saturday
10 rounds for time:
Row 500m
15 Burpees

28:15

Did a ~5 mile SUP paddle in the afternoon. 

150403

Friday
A. Power Clean & Jerk, build to 1RM, no pause at shoulder on way up 

290. PR for the no pause CnJ

B. Power Clean & Jerk, 5RM TnG, no pause at shoulder on way up

Jumped from 225 to 240, got 4. Elbows got low on 5th, and had to pause for jerk. 

C. Barbell RFE Split Squat @ 30X1, build to 8RM/leg, rest 30 sec b/w legs, as needed b/w sets, bar on back

3 sets. Last set at 165. Were very tough. Had difficulty maintaining balance. 

D. Row 2k easy pace

1:48.9 avg. Cruising. 

Ended with 

30 sec GHD hold (reverse plank)

30 sec rest

50 double unders

30 sec rest

X5

150401

Row 30 sec @ 90% aerobic
rest 30 sec 
x 15

167, 165, 165, 164, 165,

164, 163, 163, 162, 162,

163, 160, 162, 162, 163. 

+
Air Bike 30 sec @ 90% aerobic
rest 30 sec
x 15 

14, 12, 12, 11, 11,

11, 11, 11, 11, 11,

10, 10, 11, 11, 11