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