Friday, July 31, 2015

PM 
10min DROM
15min Running Mechancs/Drills (non-fatiguing)
+
24min AMRAP @ EN3 effort
Sled Push - 75m @ mod-heavy load w/ moderate turnover 
2arm KB Farmers Carry - 75m @ mod-heavy load
2arm KB OH Carry - 75m @ mod-heavy load

Result: 4 even

Sled weight @ 3x45 + sled (~210#)

Farmers Carry @ 2p

KB OH Carry @ 1.5p

Fun stuff here. Keeping it in the EN3 range was much easier than trying to keep it in EN2. Hardest part here was the sled push and the overhead carries. All the overhead carried were unbroken, miraculously. What really makes this difficult is the terrain for the sled push. We have an area of parking lot that's pretty "aerated" but, after ~15m, it gets really flat and it's like pushing the sled across rubber...A LOT of friction. Below is what I'm talking about. Also, I remembered to wear the monitor so there's that too. 

+
15min Ido Portal Locomotion Routine

Thursday, July 30, 2015

AM
24min EMOM
Min-1 - 6 BJ @ 24" (step-down)
Min-2 - 5 Overhead Squats @ 135#
Min-3 - 20 Double-unders
MIn-4 - 10 Wallball
Rest 2min
24min EMOM
Min-1 - 5 Hang Power Snatch @ 135#
Min-2 - 5 BF Burpees
Min-3 - 20 Double-unders
Min-4 - 6 TTB
Rest 2min
AD - 24min @ EN2 (140-160 BPM)

Heart rate got up really high again (~195 bpm at its peak, ~185 avg). I'm not sure if it's the heat or what. I did this at 10:00a so it really shouldn't have affected me that much. I'm baffled. During the EMOMs where I'm always moving, my HR peaks at ~177 bpm and average ~165 - 170 bpm. Strange.

PM
A

Power Snatch x1 + Hang Squat Snatch - 1 complex on the min for 15sets @ 165-185# by feel)

Did 185# on all 15 attempts. Didn't feel too hot on this today. You'll find all 15 reps below.

B

BB Back Rack Walking Lunge - 5 x 20 UB steps; rest 2:30min (165-185#)

Result: 165 / 165 / 165 / 165 / 185

You'll find the last set below @ 185. It'll give you an idea of where I'm struggling. This continues to be remarkably difficult.

C

Elbowing Rings Row - 5 x 8-10-; rest 2min (elevate feet as needed to make 8-10 challenging)

Put my feet on a 16" box. Pretty tough.

D
Double-leg Deck-squats - 5 x 5-6 ea leg; rest as needed b/t legs

Slowly improving. 

Had to flip flop these today. I think that may have contributed to how I felt this afternoon. I hit a double on muscle-ups today for the first time. I wish I would've filmed it. I think I'm going to start implementing them as a part of warm-up 3x/week...if that's okay. If not, I won't.

Tuesday, July 28, 2015

10min DROM
10min Running Mechancs/Drills (non-fatiguing)
+
20min AMRAP @ EN2 effort
Sled Push - 75m @ mod-heavy load w/ moderate turn-over
Sandbag Carry - 200m @ 90# (walking/jogging as needed to stay w/in HR zone

Result: 4 rounds even

Sled weight: 180 + sled (~255#)

Avg. HR: 164

Peak HR: 176

This was really difficult keeping my HR within the appropriate range...as you can tell by the average HR. I think I was a little too ambitious on the sled push. The terrain we have for the push is very flat so the push incredibly difficult. I think I'll do this with 3 plates next time. 

Monday, July 27, 2015

AM
A
Squat Clean - 1 rep on the min for 12min @ 245# (perfect mechanics across)

Felt pretty good and mechanics were relatively sound. I'll let you be the judge, Kyle. You'll find all 12 in the video below.

 
B
DB/KB 2arm Single-leg RDL - 4 x 8 ea leg; rest 60sec (mod-heavy)

Result: 80# across (heaviest we have)

Big thing here was my grip. 80# really wasn't a big deal, but the grip was pretty tough today. 

C
DB 2arm Seated Shoulder Press - 4 x 6-8; rest 2min (mod-heavy)

Result: 60 / 60 / 70 / 80 - 8 reps on all

80# got surprisingly hard. 60# and 70# were cake, but 80# really creeped up on me. 

D
24" Box Lateral Step-up - 4 x 8-10 ea leg; rest 60sec b/t legs (should be starting from full-depth squat, use opposite leg for assistance)





These are improving. I feel like I'm using less assistance with the other leg.
 
PM
AD/Row - 60min @ EN2
*rotating movement every 10min
(everyday work)

Gotta love aerobic work. Left my monitor at home...I'm really not even sure why I don't leave it at he gym 24/7. Live and learn right? 

Saturday, July 25, 2015

Sled Drag - 6 x 10sec @ 100% effort; rest 2min (bodyweight)
+
A

Muscle-up Progressions x2 rounds through

These are still great. 

B

Muscle-up - 1.1 reps on the min for 6min (12 total reps, put a gymnastics mat down to protect from falls)

Didn't hit a ton of these but it's the most I've done in 6 minutes (hit 5). 

https://youtu.be/mevuxb7mzt0

C

Strict HSPU - 3 x 2.2.2; rest as needed b/t clusters + 2min

Started off as a cake walk but ended up tough. Did these different than in the past. Hands were significantly narrower than usual and I was much closer to the wall than normal as well. 

D

Inverted Bar Row - 4 x 15; rest 90sec (adjust feed / add load as needed to make 15 reps challenging)

Did these on a 16" box. Hard as shit. 

Thursday, July 23, 2015

PM
A

Power Snatch x1 + Hang Squat Snatch - 1 complex on the min for 102sets @ 165-185# by feel)

185# on all. Wasn't sure if you wanted me to do 10 sets or 12 sets...I know you didn't mean 102 sets...so I did 12 set. Felt good. Mechanics are improving, I feel, even with the limited amount of oly lifting. 

B

BB Back Rack Walking Lunge - 4 x 20 UB steps; rest 2min (165-185#)

185# across. 

Holy mother of fuck this hurt. I believe we're starting to identify another weakness...weighted lunges. 

C

KB 2arm Pendlay Row - 3 x 6-8; rest 2min (53/62/70# by set)

Still don't have access to a 62# KB so I used a 60# DB. 

D

Double-leg Deck-squats - 4 x 5-6 ea leg; rest as needed b/t legs

Meh. 

E

20min EMOM
Min-1 - 6 BJ @ 24" (step-down)
Min-2 - 5 Overhead Squats
Min-3 - 20 Double-unders
MIn-4 - 10 Wallball
Rest 2min
20min EMOM
Min-1 - 5 Hang Power Snatch @ 135#
Min-2 - 5 BF Burpees
Min-3 - 20 Double-unders
Min-4 - 6 TTB
Rest 2min
AD - 20min @ EN2 (140-160 BPM)

This was surprisingly difficult. My HR peaked at 193 bpm and hovered around 180. This was a shock to me, but I felt it. It was 105 degrees today with a heat index of 110. I think that played a role in how I felt. Average HR on the AD was 154 bpm. Started out at 162 bpm after the 2 minutes. 

I had to push this all into one session. I didn't enjoy making that decision as I paid for it dearly. I'm looking forward to tomorrow. 

Monday, July 20, 2015

AM

A

Squat Clean - 1 rep on the min for 10min @ 245# (perfect mechanics across)

Felt good. 

B

DB/KB 2arm Single-leg RDL - 3 x 6-8 ea leg; rest 60sec (mod-heavy)

70# KB across. This was the heaviest we had at the gym and, honestly, this is as heavy as I wanted to go anyway. 

C

DB 2arm Seated Shoulder Press - 3 x 6-8; rest 2min (mod-heavy)

Result: 60# across x 8 across

Kept it light-mod because it was the pressing stuff that set off my neck last week. 

D

24"" Box Lateral Step-up - 4 x 6-8 ea leg; rest 60sec b/t legs (should be starting from full-depth squat, use opposite leg for assistance)

Felt relatively confident with these. Left leg is a little more handicapped than the right. 

PM

AD/Row - 60min @ EN1

(everyday work)

30 min row (2:20.1/500m avg, 6137m)

30 min AD

Nice and smooth. My butt tends to get a little agitated with the hour of sitting but it's nothing terrible. Just a small annoyance. 

Saturday, July 18, 2015

AM

Sled Push - 4 x 10sec @ 100% effort; rest 2min (bodyweight)

+

A

Muscle-up Progressions x2 rounds through

B

Muscle-up - 1.1 reps on the min for 6min (12 total reps, put a gymnastics mat down to protect from falls)

C

Strict HSPU - 3 x 2.2.2; rest as needed b/t clusters + 2min

D

Inverted Bar Row - 4 x 15; rest 90sec (adjust feed / add load as needed to make 15 reps challenging)

The sled push was the only thing I was able to complete today. After the 4th one, my neck flared up and my mid-low back started spasming so bad to the point of I had to lay curled up in a ball for a solid 10 minutes until I was able to move with relative comfort again. What the fuck is happening to me? I don't understand how I'm become so unlucky, recently, when it has come to not being injured. I feel like I'm taking the necessary amount of rest and putting forth the appropriate effort PRE...this is nuts. I'm going to do some yoga this afternoon and see how a 30 min walk around the neighborhood feels tonight. Then, tomorrow, I'll attempt to knockout at least the muscle up and inverted bar rows. I'm sorry, Kyle. I don't know what the fuck is going on with my body...

Friday, July 17, 2015

PM 

3min Row

2min Ido Portal Locomotion Routine

x12 Rounds (60min total)

*https://www.youtube.com/watch?v=ufAUAYrxfIY

*rotate movements each round (if you cannot perform a particular movement modify as needed)

Not going to lie, I kind of felt silly doing a few of these moves. Overall, the only move I struggled with was the handstand movement. The other 5 were of real no issue. My mid-low back cramped up a lot during the row so I hovered around a 2:45/500m avg which is absolutely terrible. Oh well, just have to deal with it, I guess. I'm kind of getting used to something going wrong at this point in time.

Thursday, July 16, 2015

AM

A

Power Snatch x1 + Hang Squat Snatch - 1 complex on the min for 10 sets @ 165-185# by feel

Used 185#. Felt really light and really fast. I never failed but I had a couple squat snatches that were wobbly in the bottom. 

B

KB 2arm Front Rack Walking Lunges - 3 x 20 UB steps; rest 2min (53# ea hand)

My bum is going to be very sore tomorrow. 

CKB 2amr Pendlay Row - 3 x 6-8; rest 2min (53/62/70# by set)

Don't have a 62# KB so I just used a pair 65# DB. 

D

Double-leg Deck-squats - 4 x 5-6 ea leg; rest as needed b/t legs

Meh. 

PM

AD/Row - 60min @ EN1 (120-140 BPM)

(everyday work)

10 min AD

20 min row (2:20/500m avg)

15 min AD

15 min row (2:30/500m avg)

Wish my HR get so high so fast. So aggravating. Average HR was 137 bpm. It would jump whenever I started talking to the members when they asked me questions. 

This was an okay day. I didn't sleep for shit last night. I got ~5 hours total. I was up and down quite a bit and it wasn't because of the baby. It was strange. Oh well. Tomorrow will be better. 

Monday, July 13, 2015

AM
A

Squat Clean - 1 rep on the min for 15min @ 225# (perfect mechanics across)

Cake walk. Felt fast and popped out of the hole pretty easily on most. There were a couple that I sat a little too far back on my heels and had to stopped myself from falling back. Was successfully able to do so. This is the lightest 225# has ever felt. I'm pretty confident I could do the 30 squat cleans @ 225# tester in sub 7. 

B

Clean Grip Deadlift - 3,2,1; rest 3min (build, must maintain perfect hip/spine mechanics)

Result: 405 / 455 / 475

Good stuff. PR here for a clean grip DL. 

C. 

BB Push Press - 3 x 5; 3min (building to wrist tolerance)

Result: 225 / 255 / 275

Wrist felt fine but head/neck felt awful. I, again, experienced a very intense basal skull muscle spasm on the last rep of the last set. This laid me out for a very, very long time. 

D. 

Band Assisted 30" Box Lateral Step-up - 4 x 6-8 ea leg; rest 60sec b/t legs (should be starting from full-depth squat)

This felt alright. I was really dazed from the spasm. 

PM

Didn't do the PM session today. This morning really fucked me up. This time it was the same amount of pain when it happened, however the primary difference is it just lingered and was persistent. I couldn't shake it until just now (9:30pm CT). 

It's been a rough few weeks lately, personally and on the business side of things. It has pushed me to the point where I recognize that, if it wasn't for Evelyn and Rachel, I probably wouldn't be alive anymore. I'm having incredible difficulty being happy with anything outside of my wife and daughter. Every day I just want to stay in bed with the lights off and not move. I'm in a very dark place right now and I would really like to come out of it. Luckily, Rachel is helping me get through this but I feel awful about that because she has enough on her plate from work and her own problems. She's helping me recognize the causation of this mentality and I'm going to write it out:

1) constantly being proud of personal improvements in CrossFit when I truly shouldn't be. There are many others who keep me very humble

2) overwhelming stressors from my family and Rachel's family

3) I'm watching my freind's relationships fall apart and end in divorce or separation

4) I have no future within a career and I'm terrified that I'm going to fail Rachel and Evie when Rachel gets out of the Army

5) I'm not taken seriously at the box at all...I'm the substitute teacher and I'm treated as such by almost all of our members

6) I keep getting hurt

7) I'm letting a lot of people down by not getting my Masters from IU. I got into the Applied Sport Science program and I'm not going to be able to fulfill that. It's not possible and it's frustrating since a minimum of a Masters degree is crucial to developing a career in fitness. 

Perhaps I'm just being childish but I've been feeling like this for a good minute. I just don't want to be alive anymore, but I'm not going to put Evelyn and Rache through anything like that. I'll come out of this eventually. 

Friday, July 10, 2015

PM
10min DROM
10min Running Mechanics/Drills
+
Run - 40sec @ 80-85% effort
Rest - 20sec
x5 Rounds
Rest-walk 1min
x3 Rounds (HR should remain inside EN2 zone throughout)
+
Row - 2k @ 30min pace -2sec
Rest - 90sec
x3

Ended up with 2.52km on the run with an average HR of 161. This was difficult in regards to staying within the parameters. I think what really got me here was the residual effects of the spasm I experienced yesterday. After I was done running, I just laid down for about 30 minutes and then AD for ~15 min @ EN2. I attempted the row but it sent a searing pain that ran up the right side of my head into my frontal lobe. I stopped and rolled it out on the neck roll Rachel got from the chiropractor a while ago. Rachel, Evelyn, and I are going to the Peach Fest in Weatherford (near Dallas) so I'm going to push tomorrow's stuff to Sunday. I think it's best that I rest tomorrow anyway. I'm quite uncomfortable at the moment. Oh well. I'll get better eventually. 

Thursday, July 9, 2015

AM
A

Power Snatch - build to tolerance; rest as needed

Result: 135 / 185 / 205 / 225 / 245 / 265 PR

Boom sauce. Felt great. 

B

HB Back Squat - 3,3,3; rest 3min (heavy across, perfect mechanics)

Result: 405 / 425 / 435

Would like to get better at this. 

C

BB Pendlay Row - 3 x 6-8; rest 2min (mod-heavy, perfect hip/spine mechanics)

Result: 185 / 205 / 205

Miss doing these things. 

D

Single-leg Deck-squats - 4 x 5-6 ea leg; rest as needed b/t legs

Still suck at these. Oh well. It'll just take time. 

This morning was actually really, really rough. It took me about 2.5 hours to complete. Reason being, I coughed (a little too hard I guess) and I immediately experienced the most intense pain in my skull that I've ever experienced in my life. Easily a 9+/10 on a pain scale. I thought the arterioles in my head exploded. After consulting with a body of mine, who is a former Army Medic and is currently a Paramedic in the civilian world, classified it as basal skull muscle spasm. Apparently this is common if you cough or sneeze too hard. Either way, it was incredibly painful and not enjoyable at all. This cough occurred  between the snatches and squats and laid me out for almost 45 minutes. 

PM
EMOM for 40min
Min-1 - 8 Perfect Wallball + AD @ EN2 for remaining time
Min-2 - 4 Perfect kHSPU + AD @ EN2....
Min-3 - 20 UB DU + AD....
Min-4 - 6 Perfect TTB + AD....
Min-5 - 6 Perfect Brupees + AD..
+
AD - 20min @ EN1/EN2 by feel

WB - UB every round

HSPU - 1st RD kip, the rest were strict. My head started throbbing after the first round so I reverted to strict...I'm not having much luck recently...

Dubs - UB

T2B - UB

This EMOM felt easier than the others in regards to PRE. Caloric expenditure was about the same but that could've been because I kept my HR over 150 bpm on the 20 min AD whereas I was closer to 140 bpm last time. I'm going to ice my neck and heat my neck and take some ibuprofen. Shit hurts. 

Kyle - 

Sorry I haven't blogged the passed few days. Had a lot on my plate lately within the gym, some immediate family issues, psychiatric evaluation, and cardiologist appointments (3 this week). I was able to get everything in but my mind has really scattered. Please accept my apology. 

Monday, July 6, 2016

AM
A

Squat Clean - 2 reps on the min for 10min @ 205# (perfect mechanics across)

Felt good. 

B

Clean Grip Deadlift - 3,3,3; rest 3min (heavy across, perfect hip/spine mechanics)

Result: 405 / 425 / 445

Quite surprised here, really. Didn't think I'd actually got that heavy. Cool deal. 

C

BB Push Press - 3 x 3.3; rest 30sec + 2min (building to wrist tolerance)

Result: 225 / 245 / 265

Meh...minor wrist aggravation. Nothing serious. I really need to improve my push press. 265# is weak sauce. 

D

Band Assisted 30" Box Lateral Step-up - 4 x 6-8 ea leg; rest 60sec b/t legs (should be starting from full-depth squat)

Couldn't really do these assisted. The wall in my back yard that I used for this doesn't have an area for me to attach a band to. I'm going to have to figure this out. This was really tough. 

PM
EMOM for 40min
Min-1 - 6 Perfect TTB + AD @ EN2 for remaining time
Min-2 - 6 Perfect Rebounding BJ @ 12" + AD @ EN2....
Min-3 - 6 Perfect CTB + AD....
Min-4 - 20 UB DU + AD....
Min-5 - 6 Perfect Brupees + AD..
+
AD - 20min @ EN1/EN2 by feel

Good stuff here. I liked it a lot. The added 1 rep was a huge difference maker. Plus side, did almost all C2B butterfly. They were really controlled, but I'm slowly figuring them out. 

Sunday, July 5, 2015

To make up for some last time over the passed 2 days, Rachel and I went on a 1.75 hour, ~5 mile hike with some friends this morning at a place called Dana Peak Park. I am feeling significantly better today. I'm finally starting to cough stuff up. I forgot to take me HR monitor but I stayed ~135-150bpm the whole time. Good brisk walk. 

Saturday, July 4, 2015

Still felt like crap today. Barely felt well enough to really do any celebration stuff for the holiday. When we got back from the parade, I slept for a few hours while Evelyn slept. Did some of the strength stuff when I woke up. 

A

BB Strict Press - 5 x 10 

Result: 185# across. 

Getting comfortable with this move now. Especially with 185#. 

B

Inverted Bar Row - 4 x 12

Found a space in my garage to do these.  Body weight was tough enough here. 

C

Pillars I & II

Probably should have just done the strength. I felt super drained after the core work and had to rest for another hour or so before we left for dinner and fireworks. 

Friday, July 3, 2015

Did not complete the row or the runs today. Felt fucking terrible all day. Just did the everyday work and called it there. I'm going to take some night time meds and see if I can sleep to noon. 

Thursday, July 2, 2015

PM

Choice Cyclical - 60min @ EN2

*mix and match modalities by feel

Chose 30 min AD + 30 min row. 

AM

A

Squat Clean - build to tolerance; rest as needed

Result: 135 / 225 / 275 / 305 / 325 (PR) / 345 fail x 4

Well this was disappointing. Nice that I PR'd and that I had zero wrist pain throughout the entire portion. None at all. This was very exciting. 

Kyle - sorry for going above 75% but I get really good here and this was a 0/10 on the pain scale for every single lift. 

B

BB Push Press - build to tolerance; rest as needed

*test your wrist, don't go above 75% on either of these

Result: 135 / 225 / 245 / 265 / 275 / 280

Stopped here. 280# went up easy. Experienced roughly a 1.5/10. I fueled by the misses on the cleans. I was quite irate. 

C

Snatch Pull - 3,3,3; rest 3min

Result: 335 across

Wanted to go heavy here. I was still fuming from the misses at 345# on the cleans. 

+

Hollow-Rock - 5 x 30sec; rest 30sec

Arch Rock - 5 x 30sec; rest 30sec

Kyle - I've been experiencing some respiratory illness over the passed few days. I definitely felt it this on the aerobic work. I'm going to do my best on the rower and with the runs tomorrow but I have a feeling that I'm going to really be hurting. Oh well. Just gotta embrace it and move one. 

Also, the above is in reverse order. 

Thanks for the good programming!