December 31, 2015

Still under stress and anxiety. Took yesterday off had last day with my Sister. Still didn't sleep well, personal stuff weighing heavy.

Came in today because I really needed to get my mind off stuff and sweat. I took a good hour to warm up / mobilize / bullshit. Wasn't ever feeling fully warm - my left elbow is def tweaked and same with right hip (which I think is IT band). I'm going to hopefully have Health Care next month I'm going to seek some body work. And head work:)

I actually felt good that I did this program today. I worked at about 80% effort - but moved fairly well. Rested 8 MIN between sets. I'm guessing you wanted me to complete at least 4 rounds each set.

1k Row @ 4:40 pace 
6min AMRAP: 
2 Muscle Ups 
4 Power Snatch @ 95# 
6 Box Jumps (20") 

• Row was 4:57.8 - slow, easy, no back pain, no sweat
• Started AMRAP at 6:00
• Completed 3 Rounds
• MU were all doubles, felt better than rest of movements

+
1k Row @ 4:40 pace
6min AMRAP: 
2 HSPUs 
4 Power Cleans @ 115# 
6 Burpees over Bar 

• Row was 4:53.1 - still slow, easy, controlled, no back pain - no sweat
• Started AMRAP at 6:00
• Completed 3 Rounds plus 2 HSPU and 4 POWER CLEANS
• All HSPU UB to floor - easy
• All Power Cleans TnG Unbroken
• All Burpees ub - but gassed me:)

+
1k Row @ 4:40 pace 
6min AMRAP: 
20 Wall Balls 
10 C2B Pull-ups

• Row was 4:54.8
• Started AMRAP at 6:00
• Completed 2 Rounds + 20
• Rd 1 (20 UB WBS / 5+5 C2B Kip)
• Rd 2 (10 / 10 UB WBS / 5+5 C2B Kip)
• Rd 3 (10/10 WBS)
• Struggled with the pull ups - breathing hard, but just felt tough to pull

December 29, 2015

Started out strong, but faded fast. It's been a crazy week with all family here and me entertaining everyone. Haven't slept well. Still under massive stress and anxiety.


Did all sets A1-A5 as rx'd. Doubles were mostly 30's, 20's with some slips. Felt fine.

Started the conditioning and couldn't get legs to turn over 200 watts. I decided to stop and just do a solid 30 Minute on the Air Assault and sweat.

A1. Hanging Bent knee L-Hold to straight leg L-Hold; 10 reps x 5 sets; rest 30 sec
A2. Spinal Rolls; 10 reps x 5 sets; rest 30 sec (start seated and slowly lower back onto the ground while maintaining a hollow position) 
A3. Bent Knee Hollow Hold; 40 sec x 5 sets; rest 30 sec 
A4. Side Plank Arch up; 12 reps x 5 sets; rest 30 sec https://www.youtube.com/watch?v=zM2ExVkFAtU
A5. Double Unders; 50 reps x 5 sets; rest as needed 


+
3 Sets: 
Assault 3min @ 200 watts 
10 Box Jumps overs AFAP
rest 3min 
+
3 Sets: 
Row 3min @ 2:18 pace 
10 TTB AFAP
rest 3min 

December 28, 2015

Hey B! Merry Christmas to you too:) It's been a busy week here with family - everyone here until NYE. Lots of food:))) Hope you were able to take a bit of a break!

Good warmup today with Scap Routine and shoulder mob.

A1. Pike hspu on box @20x2; amrap unbroken x6; rest 1 min
A2. False grip strict pull ups; amrap unbroken @11x1 x6; rest 2 min

• Set 1: PHSPU x 12 UB + 2 FGPU (still hard to stay in FG)
• Set 2: PHSPU x 9 UB + 2
• Set 3: PHSPU x 8 UB + 2
• Set 4: PHSPU x 8 UB + 2
• Set 5: PHSPU x 8 UB + 2
• Set 6: PHSPU x 8 UB + 2

B1. Ring dips; 6-8 reps + 5 sec support hold x5 sets; rest 2 min
B2. CTB pull ups; 10-12 reps x5; rest 2 min

• Didn't feel super fresh on these today - having a sharp pain in left elbow (tendonitis?) 
• Worked on trying to get C2B butterfly - worked in sets of 3 UB
• Attempted to externally rotate best I could on 5 count hold at top - couldn't get to 6 reps
• All sets basically 4-5 Reps w/ 5 Count Hold + 9-12 C2B Pull UPs

C. Hanging L holds; amsap x4; rest 2 min
D. DB side bends; 15-20x4; rest 1 min bw sides

• All sets done L-Sit Hang for 10 SEC + Bent Knee Hang for 10 SEC
• All DB Side Bends done 15 Reps w/ #40 each side

+
30min of EN2 Work (airdyne, row, etc @ 140-155 BPM)

• Done with 5 MIN ROW + 5 MIN BIKE x 3 SETS

December 24, 2015

Happy Christmas Eve! Lots of family activity for us today. Was able to pop into the gym and participate in the Annual "12 WODS of Christmas". I DID NOT design this one, but had fun doing it. I worked with Ryan Joe - we doubled the reps and did it "you go - i go" for each set. He picked up a few extra Muscle UPs for me and I picked up a few more pistols. Otherwise went really well - but took us about an hour lol.

Performed as the song, adding a new exercise each round and working back to 1.

1 - Bar - Hopping Burpee
2 - DB Snatch #50 lbs (UB , easy:)
3 - BB Thrusters #85 (all UB)
4 - Muscle Ups (3 UB, 3 UB, 3 UB, 2 UB for all last 6 sets)
5 - Ring Dips (all sets UB - last 2 sets dropped to 4 reps)
6 - Toes 2 Bar (all sets UB - felt great)
7 - Double Unders (all sets UB)
8 - Deadlifts #155 (all sets UB, last set done at #185)
9 - Pistols (all sets including Ryan's - first 3 sets 9, last sets 18 UB each time)
10 - Box Jumps 24" (all sets UB)
11 - HSPU (Did 6's, 3's)
12 - Power Cleans #115 (6, 2, 2, 2)

December 22, 2015

Warmup was 20 minutes. Included locomotion, kb series, small plate series, and band work.

12min AMRAP:
4 Muscle Ups 
40 Wall Balls 
80 Double Unders 

• Well - this started out SO strong - UB set of 4 MU, WBS in sets of 20 (done by 2:00) then fell to bits on the dubs. Just kept tripping on myself:( Finished first round by 5:20. 
• On 2nd Round, hit 1 MU + 1 F, then 1 single, then a double. WBS were in 10's. Dubs were in 10's. 
• Hit only 2 MU (double) before time cap at 12:00 (finished mU at 11:53)
• Feel like if my dubs were on, would've done way better - sure we will retest

+
1 hour of mobility work (shoudler focus) 

• PVC w/ light plate and bench work - snatch grip, supinated close grip
• Banded Shoulder w/ KB Socket rotation work (lying on ground)
• Isolated KB TGU's with 5 rotations in each position x 3 reps each side
• Green banded "backpack" stretch for pecs on barbell
• Blue Banded stretch for arm behind back external rotation and pec stretch
• Lacrosse Ball for rest on Pecs, Scaps, lats, etc.

December 21, 2015

Did some shoulder mobility (Bands and Plates) for warmup. Did some Split Jerk Press up to #95 before building Jerk for work sets.

A. Split Jerk; 1 rep every 90 seconds for 15 sets @ 155#+ 

• All sets felt solid. As they got heavier, have to really force back leg to dip. 
• Sets 1-5 - all at #155
• Sets 6-10 - all at #160
• Sets 7-15 - all at #165

B1. One Arm Braced OH DB Press @ 40x1 tempo; 6-7 reps x 5 sets; rest 90 sec (standing, holding on to rig or bench with opposite hand press with one arm using db) 
B2. Neutral Grip Pull-ups (palms facing each other); 6 reps x 5 sets; rest 90 seconds 

• All sets done with #25, dropped to 5 reps on Left arm last 2 sets
• All sets done with Ring Pull Ups Strict - 6 Reps unbroken

C. Butterfly Pull-ups; 5 on the minute for 10minutes (see if you can connect all 10 with chin over this week) 

• All sets felt pretty solid - still slow, only lost rhythm a bit on last 2 sets

+
Row 5min @ 150-155 BPM HR
Assault 5min @ 150-155 BPM HR
x3 sets

• Set 1: Row = 1053 M + Bike = 166 Ave Watts / 34 Cal
• Set 2: Row = 1039 M + Bike = 166 Ave Watts / 34 Cal
• Set 3: Row = 1041 M + Bike = 143 Ave Watts / 30 Cal

December 19, 2015

Made up from Tuesday.

A1. Hanging Bent knee L-Hold to straight leg L-Hold; 10 reps x 4 sets; rest 30 sec
A2. Spinal Rolls; 10 reps x 4 sets; rest 30 sec (start seated and slowly lower back onto the ground while maintaining a hollow position) 
A3. Bent Knee Hollow Hold; 40 sec x 4 sets; rest 30 sec 
A4. Side Plank Arch up; 12 reps x 4 sets; rest 30 sec https://www.youtube.com/watch?v=zM2ExVkFAtU

• All sets done as rx'd

+ 
90 sec Assault @ 225+ watts 
rest 2min 
x6 sets 

• Set 1: 232 (ave. watts)
• Set 2: 218
• Set 3: 225
• Set 4: 237
• Set 5: 229
• Set 6: 231

+ Rest was only about 5-6 Minutes

45 sec Assault @ 250+ watts 
rest 90 seconds 
x6 sets 

• Set 1: 318 (ave. watts)
• Set 2: 286
• Set 3: 300
• Set 4: 262
• Set 5: 279
• Set 6: 302

+ Rest was only about 3-4 Minutes (time crunch)

15 Sec Assault @ max effort 
rest 45 seconds 
x4 sets 

• Set 1: 594 (ave. watts)
• Set 2: 567
• Set 3: 539
• Set 4: 492 - nothing left in legs

So I definitely noticed that my legs (blowing up) were my limiter - rather than my breathing. Although, the 90 second efforts were significantly harder on my lungs than the 60 sec efforts last week. I felt fully bloated in my quads by Set 2 of first Round (you can see I dropped off for a minute) I really had to push hard to keep those watts over 225 on the first series. The 45 sec efforts weren't so bad. By the time I got to last set, I couldn't dig as deep.

I spoke with Jeff (Row coach) about what you had mentioned - my not being able to get past the localized fatigue (back on row, legs on bike) in order to actually get my HR into the zone it needs for building my aerobic base. He said that when they trained crew, in order to develop endurance - they make their athletes do super long (Z1 type) workouts - long and slow Rows or Bikes to develop the capillaries in the area needed for training whichever medium (eg. he said hiking won't translate very well to the rower or bike for eg.) He agreed with you, that I am probably so used to hitting short hard sprints, my body has no idea how to buffer the lactic acid, has never been required to - really. I told him you have doing (for example: 5 min row / 5 min bike x 3) which is the right idea - I guess it just needs to be longer (like an hour+). In a nutshell, log more hours on the damn rower / bike at even lower intensity than I've been doing so I don't flare up at all. 

Anyway. I know that's not great timing with the Open and all. Just making note.

December 18, 2015

First day back feeling like training was back on board. New girl joined our gym and I recruited her to train with me and Chris (and then 2 more jumped in for 2nd half) so we had a great energy and group to train with. My new training partner (her name is Guy) is LAPD, an ex-soccer player (great engine) and good strength. She really pushed me - I'm so happy about training today. I hope my energy holds over the next week!

A. Front Squat Cluster; 2.2.2 x 4 sets; rest 20 sec; rest 2:40 (this week, add weight each '2' within the cluster) 

• Set 1: 125, 130, 135
• Set 2: 140, 145, 150
• Set 3: 155, 160, 165
• Set 4: 170, 175, 180
• All sets felt solid, my right hip and Knee were a little tweaked, but overall felt good
• Maybe should have gone heavier - started at 135?

+
Row 500m @ 2:08 pace 
4min AMRAP @ 80%
4 Power Snatch @ 95# 
4 Burpee Box Jumps (step down) 
rest 6min 
x2 sets 

• Set 1: 500 M Row = 2:06.7 / 3 Rds + 4 Reps
• Set 2: 500 M Row = 2:08.0 / 3 Rds + 4 Reps

+
Row 500m @ 2:08 pace 
4min AMRAP @ 80%
4 Clean and Jerk @ 115# 
6 Burpees over Bar 
rest 6min 
x2 sets 

• Set 1: 500 M Row = 2:07.7 / 2 Rds + 4 Reps (#115 was fucking heavy today!)
• Set 2: 500 M Row = 2:07.8 / 2 Rds + 4 Reps 

December 17, 2015

Today I decided to jump in and take the Firebreather's Class (which I program and Coach). I just needed to have some fun, and we had a good group here. Ryan Joe jumped in too. I just wanted some fun and to sweat. I, unfortunately, ate WAY too much right before class - wasn't planning on training - so I was trying really hard not to puke the whole way through! It was fun, I'm really glad I did it. Even though it was tough:)

0-9 MIN: ALT EMOM 9 (3 SETS)
0-1: 8 x Small Plate Front Raises + 8 x SP Lateral Raises
1-2: Deck Squat + Air Squat + Deck Pistol R + Pistol R + Deck Pistol L + Pistol L
2-3: 30 Dubs

9-10 MIN: REST 1 MIN

10-16 MIN: ALT EMOM 6 (3 SETS)
MIN 1: 1 x "quarter pull ups" - full, not hold + 6-8 Butterfly
MIN 2: 10 x Bent L to Extended L Sit Hold + 5 TTB (kip)

16-20 MIN: REST 4 MIN (Set UP):

20-30 MIN: EVERY 2 MINUTES x 5 SETS:

10 BURPEES AFAP + (1-3 MU W / 4-6 MU M)

• Ended up doing only 5 Burpees after 1st round - thought was going to hurl
• Did 2 MU (UB) each set - still not feeling triples

30-32 MIN: REST 2-4 MIN

FOR TIME: (12 MIN CAP)

8 POWER CLEANS (85/ 135)
2 HSPU
8 POWER CLEANS (95/ 135)
2 HSPU
6 POWER CLEANS (105/ 155)
4 HSPU
6 POWER CLEANS (115 / 165)
4 HSPU
4 POWER CLEANS (125 / 185)
6 HSPU
4 POWER CLEANS (135 / 205)
6 HSPU
2 POWER CLEANS (145 / 215)
8 HSPU
2 POWER CLEANS (155 / 225)
8 HSPU

• This was fun - the inversions were making me woozy so had to rest more than I needed
• Finished RX in 11:15
• Power Cleans were easy and unbroken
• HSPU were unbroken until last 2 sets (4/4)

December 14, 2015

Re-Tested 14.4 Today. Was a total shit show. Texted B after with results, set up Skype call to rehash.

60 Cal Row - 4:21
50 TTB - 9:23 (Sets of 5)
40 WBS - 11:13 (20, 10, 10)
30 Power Cleans - finished 22.

DISASTER.

December 12, 2015

Day of our Christmas party. Trained but got cut off early. Not that it mattered, was in the midst of seriously stressful / no sleep week.

A. Snatch; 2 TnG on the minute for 10minutes @ tough load

• 65, 75, 85, 95, 95, 100, 105, 105, 110, 115 (1/f)

B. Front Squat Cluster; 2.2.2 x 4 sets; rest 20 sec; rest 2:40

• Set 1: 115
• Set 2: 135
• Set 3: 155
• Set 4: 165

+
3-4 Sets (based on feel): 
Row 500m @ 2:08 pace 
rest 22 seconds 
3min AMRAP: 
5 Deadlifts @ 185# 
5 Burpee Box Jumps (20") 
5 Power Snatch @ 85# 
5 Burpee Box Jumps 
rest 3min 

• Set 1: Row was 2:21 / Completed 1 Round + 5
• Set 2: Row was 2:30 / Completed 1 Round + 3
• Didn't finish. 

+
D1. Banded Good Morning; 30 reps x 5 sets; rest 30 seconds (fast and explosive reps) 
D2. Arch Body Hold; 1min x 5 sets; rest 90 seconds

• Not done.

December 9, 2015

Warmup: KB Series (tabata style x 8 min) + Small Plate (5lbs each hand) 8 Reps each: Front Raises, Lateral Raises, Bent Over T Raises, SA External rotations (each arm), Cuban Press x 2 Sets

A1. 8 Burpees AFAP x 5 sets; rest 20 seconds 
A2. 4 Muscle-ups for Time x 5 sets; rest 3min 

• muscle ups felt off today, so I kept sets to 2 minutes and just did what I could do
• Set 1: 2:00 (MU = 2,f,f,f,f)
• Set 2: 2:00 (MU = 2,1,f,1)
• Set 3: 2:00 (MU = 2,1,f,f,1)
• Set 4: 2:00 (MU = 2,f,f,f,1)
• Set 5: 2:00 (MU = 1,f,1,1,1)

B1. Power Cleans; 10 for time @ 105# x 5 sets; rest 20 seconds 
B2. HSPUs; 12 for time x 5 sets; rest 3min (each set must be completed in under 3min, if it takes longer than that, cut the set and move on) 

• All Power Cleans done rx'd and UNBROKEN (approx. 18 sec)
• All HSPU done kipping, to 25's and abmat
• Set 1: 1:21 (UB / UB 12 Kip)
• Set 2: 1:43 (UB / 8 + 4 Kip)
• Set 3: 2:03 (UB / 7+5 Kip)
• Set 4: 2:32 (UB / 6+4+2 Kip)
• Set 5: 2:33 (UB / 4+3+2+3+2 Kip)

+
4 Sets: 
5min Continuous Sled Drag
20 Sec Max Effort Sled Push (fast!) 
(no rest bw sets, go right back into sled drag) 

• In order to keep my training partner I had to share equipment today:) Did 2 sets pulling sled with #70 on and 2 sets carrying 50lb sand bag. Sprints approx 100 m with empty prowler.

December 8, 2015

I'm trying to go by how I'm feeling, and when I got up on the rings today, I knew I wasn't in full strength mode. I bumped ahead a program, will go back to the MU/HUPU tomorrow.

Warmup was rowing drills.

A1. Hanging Bent knee L-Hold to straight leg L-Hold; 10 reps x 3 sets; rest 30 sec
A2. Spinal Rolls; 10 reps x 3 sets; rest 30 sec (start seated and slowly lower back onto the ground while maintaining a hollow position) 
A3. Bent Knee Hollow Hold; 40 sec x 3 sets; rest 30 sec 
A4. Birddogs; 8 reps/side x 3 sets; rest 30 sec 

• All sets done as Rx'd

+ 
1min Assault @ 225+ watts 
rest 2min 
x6 sets 

• Screwed up scoring on this, only got average on all 6 efforts plus rests - worked out to 228-252 average watts each set

+
30 Sec Assault @ 250+ watts 
rest 90 seconds 
x6 sets 

• Set 1: 287 watts
• Set 2: 288
• Set 3: 287
• Set 4: 296
• Set 5: 294
• Set 6: 292

+
15 Sec Assault @ max effort 
rest 45 seconds 
x4 sets 

• Accidentally did 6 sets
• Set 1: 593 Watts
• Set 2: 513
• Set 3: 418
• Set 4: 470
• Set 5: 545
• Set 6: 589

December 7, 2015

I'm behind a day, but felt good. This was one I started last week, but never finished.

4 Sets: 
10 Power Cleans 95#
10 OHS @ 75# 
rest 3min bw sets 

• All sets done UNBROKEN
• Set 1: :54
• Set 2: :53
• Set 3: :55
• Set 4: 1:00

+
4 Sets: 
12 Cal Row 
12 Thrusters @ 65# 
12 UB Wall Balls @ 20#
rest 3min bw sets

• Set 1: 2:42 - Cals around :46, Thrusters UB; I went into WBS too fast and dropped first 2! Did 10 UB
• Set 2: 2:36 - All sets UB (rested about :30 before WBS)
• Set 3: 2:27 - All sets UB (rested about :30 before WBS)
• Set 4: 2:50 - All sets UB (rested about :30 before WBS)

December 4, 2015

A. Split Jerk; 1 rep every 90 seconds for 15 sets @ 135#+ 

• Sets 1-5 @ #135
• Sets 6-8 @ #140
• Sets 9,10 @ #145
• Set 11 @ #150
• Set 12 @ #155
• Set 13 @ #160
• Set 14 @ #165
• Set 15 @ #170
• All felt solid, not enough drop in back knee, but receiving OH felt strong
• I have a few videos 
• #140: https://youtu.be/sUd4QpLc08A
• #150: https://youtu.be/YUs-byz6J0Y
• #170: https://youtu.be/n1o8kYkV4SU

B1. One Arm Braced OH DB Press @ 40x1 tempo; 6-8 reps x 5 sets; rest 90 sec (standing, holding on to rig or bench with opposite hand press with one arm using db) 
B2. Neutral Grip Pull-ups (palms facing each other); 5 reps x 5 sets; rest 90 seconds 

• Wasn't sure about these, if knee could be bent, leaning into rig? Did all sets with #25 DB x 8 Reps each arm (Left was WAY tougher)
• All Pull Ups done strict on Rings to Chest - no way of doing neutral grip on bars? 
• All pull up sets 5 UB easy

C. Butterfly Pull-ups; 5 on the minute for 10minutes 

• All sets done UNBROKEN, grip felt good, I'd say maybe 80% cleared chin?

+
Row 5min @ 140-155 BPM HR
Assault 5min @ 140-155 BPM HR
x3 sets

• Set 1 Row = 1013 M
• Set 1 Bike = 29 Cal / 139 Ave Watts
• Set 2 Row = 1028 M
• Set 2 Bike = 31 Cal / 151 Ave Watts
• Set 3 Row = 1033 M
• Set 3 Bike = 28 Cal / 131 Ave Watts

All row efforts felt good - absolutely no / minimal back flare ups. Obviously slower pace (ave 2:15-2:25 / 500 m and ave s/m around 21).

Bike efforts could have been harder.

December 2, 2015

Unfortunate sequence of events today - had to terminate early, ran out of time. I went to CF Mindset to train with Robin and her friends - needed some motivation. But they were so late, I didn't have time to do the second half properly (admittedly, I ran out of steam). I will do it tomorrow. Felt really good about first half, if that means anything!

4 Sets: 
10 Power Cleans 95#
10 OHS @ 75# 
rest 3min bw sets 

• All sets done UNBROKEN
• Set 1: :55
• Set 2: :53
• Set 3: :54
• Set 4: :55

+
4 Sets: 
12 Cal Row 
12 Thrusters @ 65# 
12 UB Wall Balls @ 20#
rest 3min bw sets

December 1, 2015

Quick row warmup.

C2B Warm-up: x4 rounds
10-12x Bar-hanging Arch-Hollows
4-6x “hip-to-bar” kips
4-6x Perfect CTB reps 

• done, still awkward

+
A. Split Jerk; 1 rep every 90 seconds for 12 reps @ tough load

• felt tough, but probably too light - all reps, even 165 felt ROCK SOLID!
• #105, 115, 120, 125, 130, 135, 140, 145, 150, 155, 160, 165

B. Seated Shoulder Press @ 31x1 tempo; 6,6,6,6 rest 2min 

• #55, 65, 70, 75

+
For Time: 24:50

30 Cal Assault

• 0-4:01 (181 ave watts)

30 TTB 

• finished at 6:27 (10, 10, 5, 5)

30 HSPUs (kipping ok)

• finished at 12:10 (4,3,3,5,3,3,3,3,3)
• these were so much tougher than I thought they'd be

30 Pull-ups 

• finished at 14:51 (5,5,5,5,5,5)

30 Burpee Box Jumps (20")

• finished at 19:15
• 5's, but slow

30 Cal Assault 

• total time was 5:08, 142 ave watts
• time finished whole wod was 24:50

November 28, 2015

I've had a really rough couple of weeks. Coming back from a cold, traveling to NY, having to come home early (Grace was really sick), trying to get my shit together. I've barely trained. I've been emotionally drained. Here's what I've managed to accomplish in the last week - I've taken 2 training sessions and combined them over a period of 3 sessions. It's something. I will try to finish up my last 2 programs tomorrow and Tuesday or Weds.

Wednesday, Nov. 25th:

4 Sets:

15 Cal Row
15 TTB
Rest 2 Min

• Set 1: 1:44 Unbroken TTB
• Set 2: 1:56 TTB 11+4
• Set 3: 2:10 TTB 10+5
• Set 4: 2:44 TTB 5+5+5

I finished with 100 Sit ups and called it a day.

Saturday, Nov. 27th:

Snatch Work - did snatch bb warmup + reps at #55, 75, 95, 105, 115 (x 3), 125 (x 4 failed)

Front Squats @ #115 - 7 Reps EMOM x 7 Minutes

• done, easy, felt good
• got immediate onset muscle soreness - haven't squatted in forever

Sunday, Nov. 28th:

Picked up from first session, used this as warmup:

4 SETS:

15 CAL Air Assault

15 TTB

(no rest)

• all assault efforts took 2-2:30 @ 151 watts approx (took it easy)
• Set 1 TTB: Unbroken
• Set 2 TTB: 10+5
• Set 3 TTB: 10+5
• Set 4 TTB: 10+5
• Total time 15:00

Then:

5 SETS:

5 Deadlifts #200

15 Power Snatches #55

Rest 3 Min

• All sets done UNBROKEN
• Set 1: :58 (including :10 rest)
• Set 2: :56
• Set 3: 1:02
• Set 4: :58
• Set 5: 1:02

November 20, 2015

Quick warmup on rower and some small plate mobility (5lbs). Had the pleasure of training with 3 others today, was fun!


A1. 8 Burpees AFAP x 4 sets; rest 20 seconds 
A2. 4-5 Muscle-ups for Time x 4 sets; rest 3min 

• Set 1: 0:00-1:20 (1:20  - includes burpees / rest /MU = 3UB+1+1F)
• Set 2: 4:20-5:40 (1:20 - MU = 3UB + 1+1F)
• Set 3: 8:40-10:15 (1:35 - MU = 2UB+1F+1F+1+1)
• Set 4: 13:15-15:15 (2:00 - MU=2UB+1F+1F+1F)

B1. Power Cleans; 10 for time @ 95# x 5 sets; rest 20 seconds 
B2. HSPUs; 10 for time x 5 sets; rest 3min (start strict each set then go to kipping) 

• All sets Power Cleans done fast and UNBROKEN
• All sets HSPU done to floor / yoga mat today (so, FLAT). This was WAY different than what I've been doing with 2 x 25's and Abmat. This was MUCH harder. 
• Set 1: 0-2:05 (Total Time 2:05 / HSPU (1 Strict / 5Kips + 3+2))
• Set 2: 5:05-7:12 (Total Time 2:07 / HSPU ( All Kip 5UB + 3 + 2))
• Set 3: 10:12-12:16 (Total Time 2:04 / HSPU (All Kip 5UB+3+1+1))
• Set 4: 15:16-17:16 (Total Time 2:00 / HSPU (All Kip 5UB+3+2))
• Set 5: 20:16-23:00 (Total Time 2:44 / HSPU (All Kip 5UB + 3+1+1F+1)

+
30min Sled Drag (walking with sled continuously) 

• Beautiful day for a 30 MIN sled drag - SLED PLUS 45LB PLATE
• Walked from gym up and over the bridge to burbank and back - exactly 30 min up hill grind. (Think longer Linton Bridge)

November 18, 2015

Took yesterday off, again, to recover. Still battling the plague, but feeling better today. Ugh. I need this to end - heading to NYC on Saturday for Thxgiving week and am dreading more cold....

No time to do proper warmup today, short for time but felt good:

A. Power Clean and Jerk; 3 TnG on the minute for 10minutes @ 95#

• All sets easy - maybe 7 seconds per set
• breathing fine, HR jacked pretty high though:)

+
10 Rounds for Time: 
5 Hand Power Snatch @ 65#
5 OHS
5 Cal Assault 

• All sets done UNBROKEN
• Started to feel it at 7 rounds, hit redline at 8 rounds...pushed through but had more of a rest before picking up barbell at rds 8,9,10
• Cals hovered around 168
• Total Time: 16:12

+
Row Tech Work for 15-20minutes

• didn't have time - i have to go take a class at another CF tonight - we are assessing a coach - the WOD has rowing so figured I will get some in there

CLASS AT HORSEPOWER WAS:

STUDIO CITY

• warmup was tabata style: 4 sets each double unders, push ups, hollow rocks, row

Skill/Strength
Handstand Walk Drills

• worked on wall walks with shoulder taps and hip taps, then walks towards wall and freestand holds - 15 solid minutes

WOD
Teams of 3
AMRAP x 20 Minutes
In relay style:
15 HSPU
30 Double Under

then in time remaining,

Athlete 1: Rows 250m
Athlete 2: Hold Barbell in Hang (185/125)
Athlete 3: Max Box Jump Over (24/20)

Score: total number of Meters rowed and Box Jump Over

• did 10 UB + 5 UB HSPU - to full depth (kipping) + 30 Dubs (broke once, hit box with rope)
• within my team, did 4 total rounds myself of 250 m row (tried to keep 1:57 pace) + BB hold @ #155 (horrible) + 20 box jump overs each set

November 16, 2015

I seriously thought I was on the other side of this cold today, but it seems I'm still too congested to perform very well. I started out, but called it after the 2nd EMOM - just wasn't able to perform and I DO NOT want to delay my progress in getting better.

Warmup was 6 MIN (3 @ 16 s/m; 2 @ 18 s/m; 1 @ 20 s/m) damper 10.

EMOM for 10min:
Muscle Ups: 3 for 5min, 2 for 5min 

• started out strong, but started getting tricep spasms and then weakness in pressing out the dip
• Set 1 - 3 UB
• Set 2 - 3 UB
• Set 3 - 3 UB
• Set 4 - 2+1
• Set 5 - 1 + 1(F dip)
• Set 6 - 1 + 1 (F dip)
• Set 7 - 1 + 1 (F dip)
• Set 8 - 1 + 1(Fdip)
• Set 9 - 1 + 1 (F dip)
• Set 10 - 1 + 1 (F dip)

rest 4min
EMOM for 14 minutes:
Odd: 2 for first 3 sets. 1 for rest
Even: 6-8 HSPUs (start strict each round then kip) 

• Set 1: 2 R.C / 2ST + 2 + 4 Kip
• Set 2: 2 R.C / 2ST + 2 + 4 Kip
• Set 3: 2 R.C / 2ST + 2 + 4 Kip
• Set 4: 1 R. C / 4 + 2 Kip
• Set 5: 1 R. C / 3 Kip
• Set 6: 1 R. C / 4 Kip
• Set 7: 1 R.C / 4 Kip

rest 4min
EMOM for 14 minutes:
Odd: 8 C2B Pull-ups (see if you can start butterfly then go to kip)
Even: 14 Box Jumps (step down)

• Didn't do - noticed my performance on above sub par compared to last week, decided to save energy and do 15 min shoulder mobility

November 15, 2015

I took yesterday off because I had to work / run the "train the trainer" program for a few hours, and was still battling this dumb cold. So, I trained today (Sunday) instead. I felt pretty good, still heavy breathing but on the other side of this thing. Unfortunately, I wasn't really paying attention and I sort of missed half my program. Whoops.

Warmup was 6 Min Row (3 min @ 16 s/m, 2 min @ 18 s/m, 1 min @ 20 s/m) + Banded mobility and barbell drills.

A. Drop Snatch; 3 reps x 5 sets; rest 1min bw sets

• #65, 75, 85, 85, 85 (trying to get bar behind head, instead of directly over)

B. Snatch; 7 singles; rest as needed and choose weight based on feel (looking for 7 perfect reps!) 

• Wasn't feeling very strong today, worked technique for about 15-20 Minutes. Built up and did some good reps at #105. Didn't go heavier than that. No videos worth posting, too light. 

C. Back Squats; 4 reps x 4 sets; rest 2min bw sets

• Completely and totally missed this . Not on purpose. Probably a blessing, wasn't feeling strong yet. Maybe will throw them in later this week if back on my game.

+
5 Sets: 
5 Deadlifts @ 185#
rest 10 seconds 
15 Power Snatch @ 55# 
rest 3min bw sets 

• All sets UNBROKEN and felt good, solid technique!
• Set 1: 0:00-0:59 (:59) (includes :10 rest)
• Set 2: 3:59-4:56 (:57)
• Set 3: 7:56-8:53 (:57)
• Set 4: 11:53-12:50 (:57)
• Set 5: 15:50-16:48 (:58)

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D1. Banded Good Morning; 25 reps x 4 sets; rest 30 seconds (fast and explosive reps) 
D2. Hip Extension; 10 reps x 4 sets; rest 1min

• Didn't do these. Was done for the day. Starving. Will include as warmup tomorrow.

November 13, 2015

Tried to make a comeback today after 3 days of flu. Still feeling gross, but at least it's not bronchitis this time!

Picked up where I left off....

A1. Feet Elevated Planche Leans; 25 secs (as far forward as possible) x 3 sets; rest as needed 
A2. FLR Hold on Rings; 25 Sec x 3 sets; rest as needed

• DONE

+
Row 1min @ moderate pace 
10 TTB for Time 
rest 30 seconds 
x 5 sets 
rest 5min
x 2 sets (if TTB go, go to knees to elbow) 

• ALL SETS DONE UNBROKEN!
• Set 1: 0-1:40 (1:40) 
• Set 2: 2:10-3:42 (1:32)
• Set 3: 4:12-5:47 (1:37)
• Set 4: 6:17-7:53 (1:26)
• Set 5: 8:23-9:59 (1:26)
• Total Row 1058 M
• Rest 9:59-15:00
• Set 6: 15:00-16:35 (1:35)
• Set 7: 17:05-18:45 (1:40)
• Set 8: 19:15-20:48 (1:33)
• Set 9: 21:18-22:57 (1:29)
• Set 10: 23:27-25:10 (1:43)
• Total Row 1058 M

+

• Can't remember what my 10 Min pace was, but I'm sure this wasn't it. I was having a tough time digging deep due to cold, but I got a good sweat going and I gave it all I had today.

Assault Bike 5min @ 10min Pace 

• Ave. watts 171

rest 3min 
Assault Bike 4min @ 10min pace 

• Ave. watts 178

rest 2min 
Assault Bike 3min @ 10min pace 

• Ave. watts 188

rest 90 seconds 
Assault Bike 2min @ 10min pace

• Ave. watts 213 

rest 1min 
Assault Bike 1min @ 10min pace 

• Ave. watts 253

November 9, 2015

Felt really good going into today - even though I got home late last night from OR. Unfortunately, after coaching my last class tonight, I can feel the cold sneaking in (sore throat, aches) - everyone I met in OR had a cold, and when I got home, most at the gym also sick. I will be SO mad if I get sick. Taking precautions tonight, chicken soup, vitamins, early to bed:)

A1. 6 Burpees AFAP x 4 sets; rest 20 seconds 
A2. 4 Muscle-ups for Time x 4 sets; rest 3min 

• all burpees done with a push to go fast 
• stuck to rest perfectly
• Set 1: 1:29 (include :20 rest) - MU were 2 + 1(F) / 1 + 1(F) / 1
• Set 2: 1:27 - MU were 3 + 1(F) / 1
• Set 3: 1:24 - MU were 2 / 1 / 1
• Set 4: 1:30 - MU were 2 / 1 / 1

B1. Power Cleans; 8 for time @ 95# x 5 sets; rest 20 seconds 
B2. HSPUs; 8 for time x 5 sets; rest 3min (start strict each set then go to kipping) 

• All sets of Power Cleans done FAST and UB - felt great
• All sets of HSPU done to 25lb plate + 10lb plate - small deficit!!!!!
• Set 1: 1:18 - HSPU were 1 ST+7KIP / 1KIP
• Set 2: 1:23 - HSPU were 1ST+5KIP/ 2KIP
• Set 3: 1:20 - HSPU were 1ST+5KIP / 2KIP
• Set 4: 1:34 - HSPU were 1ST+4KIP / 2KIP / 1KIP
• Set 5: 1:25 - HSPU were 1ST+2KIP / 2KIP / 1KIP / 1KIP / 1KIP

+
10min AMRAP: 
30 Doubles 
10 Box Jumps (step down) 
5 Hand Release Push-ups (no breaks on Push-ups, must be UB...go down, release hands and right back up) 

• Total rounds completed: 7 Rounds + 20 Dubs
• DUBS breakdown per set: UB; UB; Br; UB; Br; UB; UB; 20 UB
• All box jumps UB
• All HRP UB

November 8, 2015

Spent the weekend back in Ashland, OR - had a great time. I got to guest Coach a class on Saturday, so didn't end up training. Went back today and got a quick session in - was fun!

A. Front Squat; 6,6,6,4,4,4; rest 2min bw sets 
Warmup sets of 6 (#35, 85, 105, 125)

• #135 (6)
• #155 (6)
• #165 (6) 
• #175 (4)
• #185 (4)
• #195 (4) - heavy, but solid

+
15min AMRAP:
10 Hang Power Snatch @ 55#
10 Burpees
10 Cal Row

• Completed 5 Rounds + 10 UB HPS + 10 Burpees
• All HPS done unbroken and smooth
• All burpees sucked but UB
• All Rows done in 10 Strokes (around 21 s/m I think not sure)

November 5, 2015

I came in today to work with Jeff on my row skills. Learned some good stuff. He gave me some suggestions as to maybe how we could alter my training program to maximize my learning curve, exposure, practice, and still build my engine. Here is the program he suggests:

6 Minute Row (for meters); 2 min rest; 3 sets - follow s/m protocol and score meters:

• 0-3 Min @ 16 s/m
• 3-5 Min @ 18 s/m
• 5-6 Min @ 20 s/m

Once I can complete these sets as rx'd, and notice my meters improving each time, I am to add 1 minute to each set. I should be able to work up to 10 minute sets.

Today we worked on:

• feeling the proper technique at the catch when body weight applied and glutes activate
• slowing the pull and maximizing pull by "leaning in" to the pull
• feeling what 16 s/m feels like
• we did several sets of 2 minutes of work 
• Did one set of 6 Minutes at 16/18/20 s/m side by side - so I could pace off Jeff
• Total meters rowed was 1280m / pace was 4:40 (1k)
• Upside was I felt very relaxed. Still felt back pain, this will take time:)

ALSO. I trained today (did Friday's program) because I'm traveling to Ashland, OR tomorrow early and not sure if I'd be training. I felt good today!

EMOM for 14min:
1-2 Muscle Ups (start 2 each minute, then if you feel like you will fail go to 1) 

• ALL SETS I DID 2 UB! (Except set 13, I couldn't quite press out top of 2nd MU, but came back strong on 14:)

rest 4min
EMOM for 14 minutes:
Odd: 1-2 rope climbs
Even: 8 HSPUs (start strict each round then kip) 

• this was a little more challenging lol
• Did 1 x Rope Climb every set (because I hate them)
• HSPU Breakdown
• Set 1 - 2ST+6KIP all UB
• Set 2 - 2ST+6KIP all UB
• Set 3 - 4KIP + 2 KIP
• Set 4 - 4 KIP + 2 KIP
• Set 5 - 4 KIP + 2 KIP
• Set 6 - 4 KIP + 2 KIP
• Set 7 - 4 KIP + 2 KIP

rest 4min
EMOM for 14 minutes:
Odd: 6-8 C2B Pull-ups (kip, if needed) 
Even: 10 Box Jumps (step down)

• Did 6 UB C2B Kipping Pull Ups each set
• Did 10 UB Box Jumps each set (easy)