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)

+
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)

November 4, 2015

Warmup today - felt need to get back on rings:)

1 MU + 3 Dips at top - 6 Sets (didn't time, but kind of EMOM ish)
+
500 M ROW / rest 1 min / 500 M ROW - just working on technique
+
LX Ball mobility on sub scap, pecs, and glutes / T-Spine foam roll, and Plate series

A. Squat Snatch x3 + Snatch Balance + OHS; 5 complexes (light and technical, perfect positions) 

• worked through at #35, 55, 75, 85 x 3 Sets, 95 x 2 Sets

B. OHS; build to a 'tough' triple 

• #105, 115, 125, 135, 145 - felt solid, not heavy - this was actually a PR!

+
For Time: 
75 Wall Balls 

• first split took 3:20 (opened with 30, then 10's, then 5's)

50 Cal Assault Bike 

• this took 7:15 total, average was 162 watts
• finished this around 10:35
• this was a grind - I did try to push

75 Wall Balls 

• finished at 14:45 (so this split took 4:10)
• opened with 20, then did 5's the rest of the way

November 3, 2015

A. Seated Straddle Leg Lifts; 15-20 reps x 5 sets; rest 1min bw sets 

• Done. Was able to figure this out (watched videos). Did sets of 5 x 3 each set (15) x 5

B. Feet Elevated Planche Leans; 20 secs (as far forward as possible) x 3 sets; rest 40 seconds 

• Done. Feet up on abmat on small box.

C. Tuck Front Lever Negative on Rings (slow and controlled); 4 reps x 3 sets; rest

• If I really did these properly, there's no way I can transition yet from knees bent to prone/tuck hold - if arms in correct position. Need to work on these. 

2min 
+
Row 1k @ 4:27 pace 
rest 30 seconds 
x6sets 
(rest 3min bw sets 3/4) 

• Was dreading this due to the severe pain they cost me last week
• Had a coaching session with Jeff (row coach) and identified a few areas
• My splits today were intentionally WAY slower, wasn't looking at time - instead was trying to correct form and find way to alleviate pain in back 
• Identified that on my pulls, i'm keeping elbows too close and am squeezing scap/shoulder blades TOO much - causing stress and pain -instead, focus was looser grip (claw) and wider finish on pull - much looser - it DID HELP!
• also focused on delayed pull through back - have been extending back too early - another stressor on the back
• still trying to connect hands and fee - which just takes exposure (getting it:)
• breathing was not an issue today - was really trying to fix my form so I didn't feel pain
• 1k @ 4:52.2 (2:16.4 / 2:25.7)
• 1k @ 5:07.9 (2:34.0 / 2:33.9)
• 1k @ 5:07.8 (2:36.9 / 2:30.8)
• 1k @ 4:58.6 (2:34.8 / 2:23.8)
• 1k @ 5:05.1 (2:31.7 / 2:33.4)
• 1k @ 5:14.2 (2:43.6 / 2:30.6)

I know you want me to push - and I could've pushed and gone into serious pain - to maybe pull of 4:40's, but I want to fix the underlying problem. I shouldn't still be in this much pain where I have to roll around on every break.

Thoughts?

November 2, 2015.

Shit. Shitshitshitshitshitshitshitshitshit. That's how today went. Super pissed. I freak'n DREAMT about this workout. I was SO determined to GET THERE and get 5-7 MU's (I got 3 last time). Was just a SHIT day. I felt fine emotionally, wasn't tired (except for dreaming about this WOD). I just couldn't GO. I knew I felt disconnected all morning (strangely, was mixing up my letters and numbers when filling out a Fed Ex form, then tripped over my words when coaching - motor skills not on point today) and my C2B Practice was tight and disconnected. Weird. Anyway. Got the work done. Hope to have a rematch with 14.4 so I can do better.

C2B Pull-up Progression work as warm-up -

• Done - really tight and disconnected today - didn't feel great

A. HSPUs; 3 Strict + 5 Kipping; 8 complexes NOT for Time 

• I guess not as good as last week, possibly trying to push sets together faster
• Set 1: 3ST+5 Kip - all 8 UB
• Set 2: 3ST+5 Kip - all 8 UB 
• Set 3: 3ST//3//2 Kip (// = Break)
• Set 4: 3ST//3//2 Kip 
• Set 5: 2ST//1ST+1Kip//4 Kip
• Set 6: 2ST//1ST+4Kip//1Kip
• Set 7: 2ST//1ST+1Kip//4Kip
• Set 8: 2ST//1ST+3Kip//2Kip

+
Open Workout 14.4
14min AMRAP
60 Cal Row 

• Finished 3:52

50 TTB 

• Finished 9:18 (OMG NIGHTMARE)
• Did in sets of 5 until last 15 - probably 3's and 2's

40 Wall Ball

• Finished 11:25
• Did 20 + 5 + 5 + 6 + 4

30 Cleans (95#) 

• Finished 20 at 3:30 and sat down. PISSED OFF.
• Did 5 Singles, then sets of 5 UB, then stopped. ARGH> NO GO TODAY.

20 Muscle ups 
+
Mobility on your own time

• Did a bunch of LX ball work on subscap and pecs
• PVC mobility too