Class WOD
3 rounds w/ 3 min rest between
500m row
15 burpee pull-ups
Result - 15:59 total time w/out rest taken out
RD1 - 3:12 (1:39 row)
RD2 - 3:24 (1:41 row)
RD3 - 3:23 (1:40 row)
Tried to stay as consistent as possible while still putting forth hard effort. I was pleased with my consistency on the rower. I've come to find that when I put forth decent, not 100%, effort on the rower, I can really maintain consistency.
I thoroughly enjoyed this workout, honestly. It was fun and I would say that it was in my wheelhouse without a barbell. Biceps femoris and gastrocnemius tendons are feeling better. I'm able to do air squats without discomfort, however, it still does feel slightly unstable. Pigeon pose mobility is still a definite no-go. Especially elevated on a box.
Wednesday, December 28, 2016
Friday, December 23, 2016
Friday, December 23, 2016
Class WOD
10 x 50m sled power walk
*high paced, heel-to-toe fast walk
Result - 3 @ bodyweight, 1 @ 250#, 6 @ 165#
Guess I was a little over-ambitious from the start. I think that if the parking lot pavement didn't change and if it wasn't uphill, I could have stayed at the 250# sled. Unfortunately, this pushed me to the point of almost vomiting. It was pretty rough. I'm not going to say it sucked, because I don't believe anything does. I think it was poor judgement and not knowing where my current fitness level is. Oh well. Not a big deal. I did something and that is what is important.
10 x 50m sled power walk
*high paced, heel-to-toe fast walk
Result - 3 @ bodyweight, 1 @ 250#, 6 @ 165#
Guess I was a little over-ambitious from the start. I think that if the parking lot pavement didn't change and if it wasn't uphill, I could have stayed at the 250# sled. Unfortunately, this pushed me to the point of almost vomiting. It was pretty rough. I'm not going to say it sucked, because I don't believe anything does. I think it was poor judgement and not knowing where my current fitness level is. Oh well. Not a big deal. I did something and that is what is important.
Monday, December 12, 2016
Monday, December 12, 2016
AM
AB - 10min progressive warm-up
+
AB - 20sec @ 90-95%
AB - 60sec @ easy spin recovery
x4 rounds
Rest 3 min
x4 sets
Wattage (by round)
Peak Low Average
1416 1107 1262
1242 896 1069
1114 790 952
1173 842 1008
Tried the 90% w/ 3 minutes rest route and boy was it a doozy. I thoroughly enjoyed it, but this is the first time I took less than 5 minutes rest. Tried to stay over 1k Watts with a true 90% effort level, but that was deemed unrealistic after the first round. No big deal. I'm just happy that I survived approaching it this way, instead. That accumulated missed rest of 8 minutes felt quite significant.
+ AB - 10min progressive cool-down PM A
False Grip Rings Pull-up x3 + Ring Support x10-12sec - 5-6 sets of the complex; rest as needed
False-grip ability is significantly improving as we progress through this. My wrists still don't appreciate it, but it is improving. If I can maintain a consistent training schedule, I think I'll be able to get that strict MU before the Open.
B
Strict HSPU x5 + HS Hold x20-25sec - 5-6 sets of the complex; rest as needed
All UB. These felt ok. Not great, but ok. A little spicy on the wrists today and I think that was due to the fact that I used a foam pad-like thing for my head in case I collapsed.
C
Prone Grip CTB Pull-up x3 + Chin-over-bar Hang x10-12sec - 5-6 sets of the complex; rest as needed
All strict, all UB.
D
Rings Push-up x10 + Rings FLR w/ RTO x35-40sec - 5-6 sets of the complex; rest as needed
Kyle-
Biceps Femoris tendon is still uncomfortable. My ability to squat is still questionable, however, I have been Voodoo flossing A LOT and that seems to be helping quite a bit. NOW, I have been experiencing Tarsal Tunnel Syndrome symptoms in my left foot...if it's not one thing, it's something else. Some old busted record. I purchased a compression sock today and it should be arriving within the next couple of days. Hopefully, this will help. in the mean time, I'll continue to stretch the shit out of it, ice, Voodoo, etc.
Wattage (by round)
Peak Low Average
1416 1107 1262
1242 896 1069
1114 790 952
1173 842 1008
Tried the 90% w/ 3 minutes rest route and boy was it a doozy. I thoroughly enjoyed it, but this is the first time I took less than 5 minutes rest. Tried to stay over 1k Watts with a true 90% effort level, but that was deemed unrealistic after the first round. No big deal. I'm just happy that I survived approaching it this way, instead. That accumulated missed rest of 8 minutes felt quite significant.
+ AB - 10min progressive cool-down PM A
False Grip Rings Pull-up x3 + Ring Support x10-12sec - 5-6 sets of the complex; rest as needed
False-grip ability is significantly improving as we progress through this. My wrists still don't appreciate it, but it is improving. If I can maintain a consistent training schedule, I think I'll be able to get that strict MU before the Open.
B
Strict HSPU x5 + HS Hold x20-25sec - 5-6 sets of the complex; rest as needed
All UB. These felt ok. Not great, but ok. A little spicy on the wrists today and I think that was due to the fact that I used a foam pad-like thing for my head in case I collapsed.
C
Prone Grip CTB Pull-up x3 + Chin-over-bar Hang x10-12sec - 5-6 sets of the complex; rest as needed
All strict, all UB.
D
Rings Push-up x10 + Rings FLR w/ RTO x35-40sec - 5-6 sets of the complex; rest as needed
Kyle-
Biceps Femoris tendon is still uncomfortable. My ability to squat is still questionable, however, I have been Voodoo flossing A LOT and that seems to be helping quite a bit. NOW, I have been experiencing Tarsal Tunnel Syndrome symptoms in my left foot...if it's not one thing, it's something else. Some old busted record. I purchased a compression sock today and it should be arriving within the next couple of days. Hopefully, this will help. in the mean time, I'll continue to stretch the shit out of it, ice, Voodoo, etc.
Saturday, December 10, 2016
Saturday, December 10, 2016
A
BNK Snatch Grip Push Jerk - build to mod-heavy double for the day; rest as needed
Result - 225 / 275 / 295 / 315 / 335 / 355 PR
Stopped at 355# because it was pretty heavy on that 2nd rep. I probably could have gone a little heavier, but I would say that my 2RM for this move wold be between 365# - 375# so this was about the right place to stop.
B
BNK Snatch Grip Push Press - build to mod-heavy double for the day; rest as needed
Result - 225 / 245 / 265 / 285 / 305x @ 2 / 305x @ 1
This was moderately disappointing, but it is what it is.
C
Single-leg Goodmorning toe off - 3-4 sets of 5-6 reps ea leg; rest 60sec (start w/ PVC, build to 45# bar)
D
Single-leg Cross-body Plate toe off - 3-4 sets of 5-6 reps ea leg; rest 60sec (start w/ 10# build to 25#)
Unique set of movements. Definitely something that I haven't done before. No pain in that hamstring, but there was a sensation of instability behind the knee when my left leg was out front.
BNK Snatch Grip Push Jerk - build to mod-heavy double for the day; rest as needed
Result - 225 / 275 / 295 / 315 / 335 / 355 PR
B
BNK Snatch Grip Push Press - build to mod-heavy double for the day; rest as needed
Result - 225 / 245 / 265 / 285 / 305x @ 2 / 305x @ 1
This was moderately disappointing, but it is what it is.
C
Single-leg Goodmorning toe off - 3-4 sets of 5-6 reps ea leg; rest 60sec (start w/ PVC, build to 45# bar)
D
Single-leg Cross-body Plate toe off - 3-4 sets of 5-6 reps ea leg; rest 60sec (start w/ 10# build to 25#)
Unique set of movements. Definitely something that I haven't done before. No pain in that hamstring, but there was a sensation of instability behind the knee when my left leg was out front.
Saturday, November 12, 2016
Saturday, November 12, 2016
Morning weight - 285.6#
A
Power Snatch - build to moderate TnG double for the day; rest as needed
Result - 235#
This was probably about all I had in me for a double. The second rep was pretty close to a squat snatch. Had to consult with a "true" weightlifter to be sure it was a power snatch and not a squat snatch (we rewatched it several times on the security camera at the gym). Power didn't feel great, but I didn't feel super weak, which is good, I think.
B
Snatch Pull - 3 x 1.1.1; rest 10sec + 2min (110-115% of "A", use straps)
Result - 275# across
This was a little over 115% but I wanted to get that feel for 275# in my hands, again. I think, with moderate consistency, I can get 275# back over my head at some point in my life. Not a huge deal if I do or don't, so long as I keep starting to look pretty.
C
BB Shoulder Press - build to moderate 5 for the day; rest as needed
Result - 135 / 155 / 165 / 175 / 185
Stopped at 185#. It wasn't a 5RM but it wasn't easy either. that fifth rep required some work. Not going to lie, I was a little bummed afterward because, earlier in the spring, I was hitting 225# for 4-5 and probably could have done it a few more times. It's alright, though. I haven't done much pressing stuff for strength is a good while.
D
DB 2-arm Uneven Stance RDL @3030 tempo - 4 x 6-8 ea leg; rest 60sec
Result - 65# across (heaviest we have)
E
Medball Rotational Hammer Throw - 3 x 5-6 ea side; rest 60sec (slow/controlled)
20# across, I love this movement.
Kyle -
I'm going to start putting things into the Google Sheets, again, for the food tracking, if that's ok. I'm feeling pretty good on this stuff. Really excited to start seeing significant results in a few more weeks!
A
Power Snatch - build to moderate TnG double for the day; rest as needed
Result - 235#
This was probably about all I had in me for a double. The second rep was pretty close to a squat snatch. Had to consult with a "true" weightlifter to be sure it was a power snatch and not a squat snatch (we rewatched it several times on the security camera at the gym). Power didn't feel great, but I didn't feel super weak, which is good, I think.
B
Snatch Pull - 3 x 1.1.1; rest 10sec + 2min (110-115% of "A", use straps)
Result - 275# across
This was a little over 115% but I wanted to get that feel for 275# in my hands, again. I think, with moderate consistency, I can get 275# back over my head at some point in my life. Not a huge deal if I do or don't, so long as I keep starting to look pretty.
C
BB Shoulder Press - build to moderate 5 for the day; rest as needed
Result - 135 / 155 / 165 / 175 / 185
Stopped at 185#. It wasn't a 5RM but it wasn't easy either. that fifth rep required some work. Not going to lie, I was a little bummed afterward because, earlier in the spring, I was hitting 225# for 4-5 and probably could have done it a few more times. It's alright, though. I haven't done much pressing stuff for strength is a good while.
D
DB 2-arm Uneven Stance RDL @3030 tempo - 4 x 6-8 ea leg; rest 60sec
Result - 65# across (heaviest we have)
E
Medball Rotational Hammer Throw - 3 x 5-6 ea side; rest 60sec (slow/controlled)
20# across, I love this movement.
Kyle -
I'm going to start putting things into the Google Sheets, again, for the food tracking, if that's ok. I'm feeling pretty good on this stuff. Really excited to start seeing significant results in a few more weeks!
Tuesday, November 8 - Friday, November 11
Tuesday, November 8
Morning weight - 286.6#
Wasn't able to train with the class today. Had a lot going on with the gym and homework. I just repeated yesterday's AB stuff + 100 burpees, that way I hit something. As mentioned before, I am enjoying the "business day" eating protocol more than the weekend protocol, but I'm still trying to fine tune it with timing of my work schedule (which is continuously fluctuating at the moment) and understanding how to properly prep for the weekend. The mornings are coming together quite nicely. I'm able to hit a significant amount of protein, fat, and 5 or less CHO in the morning. I've figured out a wicked coconut oil, eggs, bacon, cheese, and spinach scramble, 100g+ of fat in that bad boy.
Wednesday, November 9
Morning weight - 285.0#
30 min AB @ EN1 + Row @ EN1
+
100 burpees with a group of people (last day)
Burpee Result - 7:53
So this was neat. The last time I did 100 burpees in under 8 minutes was when i was training with Preston and I was weighing in around 265# (7 minutes of burpees tester, got 100 on the nose). Now, here I am 20# heavier getting almost the exact same score. Interesting.
Thursday, November 10
Morning weight - 285.2#
3 rounds for time w/ a 100m farmers carry between rounds
21-15-9 calories on the rower
12-9-6 calories on the AB
Result - 25:46
I feel bad for the members on this one. This was a doozy and a lot of them didn't finish in under 30 minutes. Then again, we have a lot of older people in the gym and they all miss the concept of the bike and how to pace properly on it. Thankfully, due to my back complications, Kyle has taught me well on the bike.
Friday, November 11
Morning weight - 286.2#
AM
Position Specific Breathing (can be done w/ breathing mask or power-lung by feel)
*10-15 Breaths in bottom of squat @3131 cadence (3 in / 1 hold / 3 out / 1 hold)
*10-15 Breaths in quadruped position @3131 cadence
*10-15 Breaths in deadlift setup position @3131 cadence x1-2 rounds by feel / time
PM (with other coaches)
4 min AMRAP
5 hang squat snatch @ 135#
10 lateral bar burpees
+
2 min rest
+
4 min AMRAP
10 power cleans @ 135#
20 pull-ups
+
2 min rest
+
4 min AMRAP
15 box jump overs @ 24"
30 wallball @ 20#/10'
1st 4 min
Result - 2 rounds even (UB rebound hang squat snatch both rounds)
2nd 4 min
Result - 2 rounds even (UB each time, RD1 = UB butterfly PU (PR), RD2 = 10/5/5 butterfly PU)
3rd 4 min
Result - 1+16
Really freaking surprised with the butterfly pull-ups. First time I've ever done 20 UB butterfly pull-ups in my life. I've done more than 20 pull-ups at one time but they were all kipping, not butterfly, and they felt really freaking smooth.
Side note, I hit 3 ring MU leading into this WOD. Not UB, but 3 singles. First time I've hit a MU since I first moved out to FL. Fucking. Finally.
Morning weight - 286.6#
Wasn't able to train with the class today. Had a lot going on with the gym and homework. I just repeated yesterday's AB stuff + 100 burpees, that way I hit something. As mentioned before, I am enjoying the "business day" eating protocol more than the weekend protocol, but I'm still trying to fine tune it with timing of my work schedule (which is continuously fluctuating at the moment) and understanding how to properly prep for the weekend. The mornings are coming together quite nicely. I'm able to hit a significant amount of protein, fat, and 5 or less CHO in the morning. I've figured out a wicked coconut oil, eggs, bacon, cheese, and spinach scramble, 100g+ of fat in that bad boy.
Wednesday, November 9
Morning weight - 285.0#
30 min AB @ EN1 + Row @ EN1
+
100 burpees with a group of people (last day)
Burpee Result - 7:53
So this was neat. The last time I did 100 burpees in under 8 minutes was when i was training with Preston and I was weighing in around 265# (7 minutes of burpees tester, got 100 on the nose). Now, here I am 20# heavier getting almost the exact same score. Interesting.
Thursday, November 10
Morning weight - 285.2#
3 rounds for time w/ a 100m farmers carry between rounds
21-15-9 calories on the rower
12-9-6 calories on the AB
Result - 25:46
I feel bad for the members on this one. This was a doozy and a lot of them didn't finish in under 30 minutes. Then again, we have a lot of older people in the gym and they all miss the concept of the bike and how to pace properly on it. Thankfully, due to my back complications, Kyle has taught me well on the bike.
Friday, November 11
Morning weight - 286.2#
AM
Position Specific Breathing (can be done w/ breathing mask or power-lung by feel)
*10-15 Breaths in bottom of squat @3131 cadence (3 in / 1 hold / 3 out / 1 hold)
*10-15 Breaths in quadruped position @3131 cadence
*10-15 Breaths in deadlift setup position @3131 cadence x1-2 rounds by feel / time
PM (with other coaches)
4 min AMRAP
5 hang squat snatch @ 135#
10 lateral bar burpees
+
2 min rest
+
4 min AMRAP
10 power cleans @ 135#
20 pull-ups
+
2 min rest
+
4 min AMRAP
15 box jump overs @ 24"
30 wallball @ 20#/10'
1st 4 min
Result - 2 rounds even (UB rebound hang squat snatch both rounds)
2nd 4 min
Result - 2 rounds even (UB each time, RD1 = UB butterfly PU (PR), RD2 = 10/5/5 butterfly PU)
3rd 4 min
Result - 1+16
Really freaking surprised with the butterfly pull-ups. First time I've ever done 20 UB butterfly pull-ups in my life. I've done more than 20 pull-ups at one time but they were all kipping, not butterfly, and they felt really freaking smooth.
Side note, I hit 3 ring MU leading into this WOD. Not UB, but 3 singles. First time I've hit a MU since I first moved out to FL. Fucking. Finally.
Tuesday, November 8, 2016
Monday, November 7, 2016
AM
AB - 10min progressive warm-up
+
AB - 30sec @ 70-75% (300W-400W)
AB - 30sec @ easy spin
recovery
AB - 30sec @ 75-80%(400W-500W)
AB - 30sec @ easy spin
recovery
AB - 30sec @ 80-85% (500W-600W)
AB - 30sec @ easy spin
reocvery
AB - 30sec @ 85-90% (600W-700W)
AB - 30sec @ easy spin
recovery
AB - 30sec @ 90-95% (700W-800W
AB - 30sec @ easy spin
recovery
Rest 3-5min x3
+
AB - 10min progressive cool-down
Set the wattage a little lower this time because I was feeling pretty drained from the weekend and from a very, very long day.
PM
EMOM for 15min
Min-1 - 12sec Dip Support w/ RTO + 12sec Bottom of Dip Support *These are improving*
Min 2 - 25-30sec Shoudler Extension Plank *Not too terrible, but provided a significant challenge with keeping hips up
Min-3 - 30-35sec WF HS Hold in Hollow
+
EMOM for 15min
Min-1 - 12sec False-grip Chin-over Rings Hang + 12sec False-Grip Passive Hang *I still suck at this
Min-2 - 25-30sec Rings Scap Rows (similar to scap pull-up but in ring row position)
Min-3 - 30-35sec 2-arm Farmers Carry @ 2p
Food was a little off today. Struggled to keep it sub 20g because I caved at a small package of chocolate PB granola.
AB - 10min progressive warm-up
+
AB - 30sec @ 70-75% (300W-400W)
AB - 30sec @ easy spin
recovery
AB - 30sec @ 75-80%(400W-500W)
AB - 30sec @ easy spin
recovery
AB - 30sec @ 80-85% (500W-600W)
AB - 30sec @ easy spin
reocvery
AB - 30sec @ 85-90% (600W-700W)
AB - 30sec @ easy spin
recovery
AB - 30sec @ 90-95% (700W-800W
AB - 30sec @ easy spin
recovery
Rest 3-5min x3
+
AB - 10min progressive cool-down
Set the wattage a little lower this time because I was feeling pretty drained from the weekend and from a very, very long day.
PM
EMOM for 15min
Min-1 - 12sec Dip Support w/ RTO + 12sec Bottom of Dip Support *These are improving*
Min 2 - 25-30sec Shoudler Extension Plank *Not too terrible, but provided a significant challenge with keeping hips up
Min-3 - 30-35sec WF HS Hold in Hollow
+
EMOM for 15min
Min-1 - 12sec False-grip Chin-over Rings Hang + 12sec False-Grip Passive Hang *I still suck at this
Min-2 - 25-30sec Rings Scap Rows (similar to scap pull-up but in ring row position)
Min-3 - 30-35sec 2-arm Farmers Carry @ 2p
Weekend Carb-repletion #2
Saturday, November 5, 2015
Morning weight - 287.4
AM
WOD with Class (owner's request)
In teams of 3
3 rounds w/ 2 min rest between rounds
300m sled push @ 90# (exclude sled weight)
60 calories AB
300m sled push @ 90#
60 dubs (I did not do any of these due to achilles)
+
HSPU Seminar
PM
A
Push Jerk x2 + Split Jerk x2 - build to moderate complex for the day; rest as needed
Result - ended at 275#
Unfortunately, this felt pretty damn heavy. I feel like I have lost a significant amount of strength and power, but I know that that's okay.
B
KB 2-arm Front Rack RLE Split Squat @31x1 - 4 x 6-8 ea leg; rest 60sec b/t legs
Result - 35# across for all
C1
DB 2-arm Neutral Grip Press @21x1 - 4 x 8-10; rest 60sec (tough)
Result - 65# across (heaviest we have...could have gone significantly heavier so I focused hard on tempo)
C2
Prone Grip Pull-up - 4 x AMRAP in 2 sets; rest 60sec (rest 20sec b/t sets)
Result - 4 / 5 / 4 / 7
C3
DB 2-arm Renegade Row - 4 x 10-12 alt; rest 60sec (moderate)
Result - 45# across
Sunday, November 6, 2016
Morning weight - 288.8
AM Swim - 60min Self-directed (sub AB / Row / Ski if no pool available)
Decided to bike for 60 min. Still don't have access to a decent pool, yet. I'll get to it eventually.
PM A
Clean Pull from blocks (4" off ground) - 4 x 1.1.1; rest 15sec + 90sec (build)
Result - 275 / 295 / 315 / 335
B
Bent-over Straight-leg Sled Drag - 4 x 60sec continuous; rest 60sec (mod-heavy, continuous)
Result - 4 x 45# plates on sled
C
DB 2-arm Walking Deadlift - 3 x 12-14 alt steps; rest 60sec
Result - 65# in each (heaviest we have)
+ 20min AMRAP
300m sled push @ 180# (grinding steps)
300m stone carry (we don't have sandbags)
Result - 2 + 300m
Well this was interesting. Fun, but interesting.
I'm not going to lie, I really don't like the weekends. My stomach feels terrible by the end of it. One would think that I would enjoy eating a lot of carbs since I don't get many during the week, but the 500g just rips me up. It's probably the carbs I'm ingesting, honestly. I did pound an entire large pizza on Saturday (BBQ chicken and bacon). Shit was delicious, but my stomach paid the price.
Good news is my body weight is still consistently under 290#. Not by much, but it's still under. I feel good during the week and it's a good challenge to try to get all the nutrients in.
Morning weight - 287.4
AM
WOD with Class (owner's request)
In teams of 3
3 rounds w/ 2 min rest between rounds
300m sled push @ 90# (exclude sled weight)
60 calories AB
300m sled push @ 90#
60 dubs (I did not do any of these due to achilles)
+
HSPU Seminar
PM
A
Push Jerk x2 + Split Jerk x2 - build to moderate complex for the day; rest as needed
Result - ended at 275#
Unfortunately, this felt pretty damn heavy. I feel like I have lost a significant amount of strength and power, but I know that that's okay.
B
KB 2-arm Front Rack RLE Split Squat @31x1 - 4 x 6-8 ea leg; rest 60sec b/t legs
Result - 35# across for all
C1
DB 2-arm Neutral Grip Press @21x1 - 4 x 8-10; rest 60sec (tough)
Result - 65# across (heaviest we have...could have gone significantly heavier so I focused hard on tempo)
C2
Prone Grip Pull-up - 4 x AMRAP in 2 sets; rest 60sec (rest 20sec b/t sets)
Result - 4 / 5 / 4 / 7
C3
DB 2-arm Renegade Row - 4 x 10-12 alt; rest 60sec (moderate)
Result - 45# across
Sunday, November 6, 2016
Morning weight - 288.8
AM Swim - 60min Self-directed (sub AB / Row / Ski if no pool available)
Decided to bike for 60 min. Still don't have access to a decent pool, yet. I'll get to it eventually.
PM A
Clean Pull from blocks (4" off ground) - 4 x 1.1.1; rest 15sec + 90sec (build)
Result - 275 / 295 / 315 / 335
B
Bent-over Straight-leg Sled Drag - 4 x 60sec continuous; rest 60sec (mod-heavy, continuous)
Result - 4 x 45# plates on sled
C
DB 2-arm Walking Deadlift - 3 x 12-14 alt steps; rest 60sec
Result - 65# in each (heaviest we have)
+ 20min AMRAP
300m sled push @ 180# (grinding steps)
300m stone carry (we don't have sandbags)
Result - 2 + 300m
Well this was interesting. Fun, but interesting.
I'm not going to lie, I really don't like the weekends. My stomach feels terrible by the end of it. One would think that I would enjoy eating a lot of carbs since I don't get many during the week, but the 500g just rips me up. It's probably the carbs I'm ingesting, honestly. I did pound an entire large pizza on Saturday (BBQ chicken and bacon). Shit was delicious, but my stomach paid the price.
Good news is my body weight is still consistently under 290#. Not by much, but it's still under. I feel good during the week and it's a good challenge to try to get all the nutrients in.
Friday, November 4, 2016
Morning weight: 287.4
AM
100 burpees not for time
PM
Breathing - lying on your back with bent knees, place your hands on your belly and perform 20 breaths, relaxed inhale with slightly forced exhale. Build "speed" as you go...at the end of each set you should feel slightly light-headed and "flushed". Rest 1-2 min and repeat twice.
Food
Felt pretty good at the end of this week. I'm enojying the week eating more than the weekend eating.
AM
100 burpees not for time
PM
Breathing - lying on your back with bent knees, place your hands on your belly and perform 20 breaths, relaxed inhale with slightly forced exhale. Build "speed" as you go...at the end of each set you should feel slightly light-headed and "flushed". Rest 1-2 min and repeat twice.
Food
Friday, November 4, 2016
Thursday, November 3, 2016
Morning weight: 288.1#
100 burpees NOT for time
+
1 hour low-intensive mobility
Wasn't feeling the best this day. I think a lot of it had to with emotional well-being after leaving my kids and wife. It has just now stopped really bothering me. Unfortunately for the gym, it was very noticeable that I was having a rough time. Therefore, after a good talk with my boss and a fellow employee, I think I came back into the right mindset. Anyway, this was day 16 out of 22 for the 100 burpee challenge. I'll be done with that on November 9.
I'm feeling pretty good, from an energy standpoint. There have been times where I've really been tempted to order a pizza or something that has a shit ton of calories and not taking into account what is in it. Luckily, I have yet to do that...but I may get one this weekend unless told otherwise...then again, it will probably rip up my stomach so maybe I won't.
Lastly, Achilles is getting better. It's finally to the point where I can stretch it some without it creating debilitating pain or provide the perception that it's going to rupture.
100 burpees NOT for time
+
1 hour low-intensive mobility
I'm feeling pretty good, from an energy standpoint. There have been times where I've really been tempted to order a pizza or something that has a shit ton of calories and not taking into account what is in it. Luckily, I have yet to do that...but I may get one this weekend unless told otherwise...then again, it will probably rip up my stomach so maybe I won't.
Lastly, Achilles is getting better. It's finally to the point where I can stretch it some without it creating debilitating pain or provide the perception that it's going to rupture.
Thursday, November 3, 2016
Past 3 Days
Monday, October 31, 2016
AM
Bodyweight: 288.8#
AB - 10min progressive warm-up
+
AB - 20sec @ 90-95% (Goal: 1000W+ for each round)
AB - 60sec @ easy spin
recovery
x4 rounds
Rest 3-5min x3 sets
+
AB - 10min progressive cool-down
Definitely did not achieve the 1000W goal. I did for the first round but the rest was between 700W - 900W. The pump in the quads is real!
PM
A
False Grip Rings Pull-up x3 + Ring Support x10-12sec - 3 sets of the complex; rest as needed
Still struggle significantly with holding false-grip.
B
Strict HSPU x5 + HS Hold x20-25sec - 3 sets of the complex; rest as needed
HSPU were UB every round.
C
Prone Grip CTB Pull-up x3 + Chin-over-bar Hang x10-12sec - 3 sets of the complex; rest as needed
Strict C2B were a significant struggle.
D
Rings Push-up x10 + Rings FLR w/ RTO x35-40sec - 3 sets of the complex; rest as needed
+
100 burpees with Rachel NOT for time
Food was a little off because I was still with the family in south Florida. It's difficult accessing good food when all my parents have is bread, cereal, candy, alcohol, popcorn, etc. Don't get me wrong, there were some good choices, but they were slim. Also, I cut the auxiliary work to 3 sets because I didn't want to be away from Rachel or the girls for very long at all. I woke up really early to hit the bike at a local gym (luckily they had an assault bike).
Tuesday, November 1, 2016
I didn't really do anything this day nor did I eat very well and I will attribute it all to sadness. The morning of this day I say "goodbye" to my daughters and to Rachel. I fucking hated this. To me, this is the worst feeling knowing that Evelyn is going to be looking for me and I will be nowhere to be found (this did end up happening). It's absolutely heartbreaking. Part of me felt like I was abandoning my family, but Rachel does a good job of reassuring to me that what I'm doing is better for our family's future. Anyway, this is my hypothesis as to why I did not train nor eat well this day.
Wednesday, November 2, 2016
Bodyweight: 287.6
2 rounds
15 min AB @ EN1
+
15 min row @ EN1
...then...
100 burpees NOT for time
This day was a little better from the food standpoint. I'm still struggling to find the foods that will really elevate the fat content of the daily intake. Carbs are in everything, man. So frustrating. But, from a positive light, I'm really learning what's truly in each portion of food and I'm not needing to rely on supplements...yet haha. I still need to purchase MCT oil.
AM
Bodyweight: 288.8#
AB - 10min progressive warm-up
+
AB - 20sec @ 90-95% (Goal: 1000W+ for each round)
AB - 60sec @ easy spin
recovery
x4 rounds
Rest 3-5min x3 sets
+
AB - 10min progressive cool-down
Definitely did not achieve the 1000W goal. I did for the first round but the rest was between 700W - 900W. The pump in the quads is real!
PM
A
False Grip Rings Pull-up x3 + Ring Support x10-12sec - 3 sets of the complex; rest as needed
Still struggle significantly with holding false-grip.
B
Strict HSPU x5 + HS Hold x20-25sec - 3 sets of the complex; rest as needed
HSPU were UB every round.
C
Prone Grip CTB Pull-up x3 + Chin-over-bar Hang x10-12sec - 3 sets of the complex; rest as needed
Strict C2B were a significant struggle.
D
Rings Push-up x10 + Rings FLR w/ RTO x35-40sec - 3 sets of the complex; rest as needed
+
100 burpees with Rachel NOT for time
Tuesday, November 1, 2016
Wednesday, November 2, 2016
Bodyweight: 287.6
2 rounds
15 min AB @ EN1
+
15 min row @ EN1
...then...
100 burpees NOT for time
Monday, October 31, 2016
Carb Re-Feed Weekend 1
Saturday, October 29, 2016
A
Power Snatch - build to moderate single for the day; rest as needed
Result - 235#
Very surprised that I was able to hit anything over 200# with the level of inconsistency that I have had with training. I know it's 30# under my old PR, but I don't really care about that. Mechanics felt pretty good and power output didn't feel terrible, just a little slow.
B
Power Snatch - 3 x 1.1.1.1; rest 10sec + 2min (80% of "A")
Result - 190# + no missed
C
Wtd. Rings Dip - build to moderate 5 for the day; rest as needed
Result - 45# plate
Probably could have gone up a little more, but best to stay conservative.
D
DB 2-arm Uneven Stance RDL @3030 tempo - 4 x 6-8 ea leg; rest 60sec
E
Rotational GHD Back Extension - 3 x 12-14 alt reps; rest 60sec (slow/controlled)
PM
100 burpees NOT for time
Sunday, October 30, 2016
AM
Swim - 60min Self-directed (sub AB / Row / Ski if no pool available)
Currently with the family in Marco Island, FL, so we went on a walk/bike/beach jog together (together meaning me and Rachel while the girls slept. (we also did 100 burpees on the beach NOT for time)
PM
A1
KB 2-arm Front Squat @3030 tempo - 3 x 10 UB; rest 20sec (53-70# ea hand)
A2
AB - 3 x 2min @ 250-300W
B
Strict Pull-up - 3 on the min for 10min
C
Rings Hinge Row - 3 x 8-10 slow/controlled reps; rest 60sec
+
20min EMOM or continuous circuit of: Sandbag Over-the-shoulder Carry Sled Drag (any variation) *structure this however you want
Wasn't able to hit this due to family time. It's been almost 2 months since I've seen them and, honestly, I forgot about the afternoon session. But the closest gym is in Naples (Talayna's gym) and that's a decent distance away from the resort on Marco. I didn't want to be away from Rachel and the girls for too long. Next time I'll get to see them is at Christmas...
This weekend was really tough on food, honestly. Eating THAT many carbs was obviously a challenge. Another factor that played in was the shit food that my parents always keep with them (that's where we are staying in Marco, at my parents' timeshare). I feel good, still. I noticed a slight change in how my swimsuit fits (that's a good thing), so progress is being made, it appears.
A
Power Snatch - build to moderate single for the day; rest as needed
Result - 235#
Very surprised that I was able to hit anything over 200# with the level of inconsistency that I have had with training. I know it's 30# under my old PR, but I don't really care about that. Mechanics felt pretty good and power output didn't feel terrible, just a little slow.
B
Power Snatch - 3 x 1.1.1.1; rest 10sec + 2min (80% of "A")
Result - 190# + no missed
C
Wtd. Rings Dip - build to moderate 5 for the day; rest as needed
Result - 45# plate
Probably could have gone up a little more, but best to stay conservative.
D
DB 2-arm Uneven Stance RDL @3030 tempo - 4 x 6-8 ea leg; rest 60sec
E
Rotational GHD Back Extension - 3 x 12-14 alt reps; rest 60sec (slow/controlled)
PM
100 burpees NOT for time
Sunday, October 30, 2016
AM
Swim - 60min Self-directed (sub AB / Row / Ski if no pool available)
Currently with the family in Marco Island, FL, so we went on a walk/bike/beach jog together (together meaning me and Rachel while the girls slept. (we also did 100 burpees on the beach NOT for time)
Wasn't able to hit this due to family time. It's been almost 2 months since I've seen them and, honestly, I forgot about the afternoon session. But the closest gym is in Naples (Talayna's gym) and that's a decent distance away from the resort on Marco. I didn't want to be away from Rachel and the girls for too long. Next time I'll get to see them is at Christmas...
Sunday, October 30, 2016
Carb-Depletion Week 1
Monday, October 24, 2016
AM
AB - 10min progressive warm-up
+
AB - 30sec @ 70-75% (300W - 400W)
AB - 30sec @ easy spin
recovery
AB - 30sec @ 75-80% (400W - 500W)
AB - 30sec @ easy spin
recovery
AB - 30sec @ 80-85% (600W - 700W)
AB - 30sec @ easy spin
recovery A
B - 30sec @ 85-90% (700W - 800W)
AB - 30sec @ easy spin
recovery
AB - 30sec @ 90-95% (900W - 1000W)
AB - 30sec @ easy spin
recovery
Rest 3-5min x3
+
AB - 10min progressive cool-down
PM
EMOM for 15min
Min-1 - 12sec Dip Support w/ RTO + 12sec Bottom of Dip Support
Min-2 - 25-30sec Shoudler Extension Plank *https://www.youtube.com/watch?v=v4v_7PU2OjM
Min-3 - 30-35sec WF HS Hold in Hollow
+
EMOM for 15min
Min-1 - 12sec False-grip Chin-over Rings Hang + 12sec False-Grip Passive Hang
Min-2 - 25-30sec Rings Scap Rows (similar to scap pull-up but in ring row position)
Min-3 - 30-35sec 2-arm Farmers Carry
+
100 burpees NOT for time
Lack of food made the AB pretty challenging towards to harder intervals BUT that is to be expected, obviously. Honestly, I didn't feel terrible, but I did feel a significant difference (even being detrained), but I'm cool with it. I could tell that the low carb intake is going to be a challenge.
Tuesday, October 25, 2016
Class WOD
21-15-9
Power Snatch @ 65
burpee
+
15-12-9
Power Snatch @ 65
lateral bar burpee
+
12-9-6
Power Snatch @ 65
burpee box jump
Result - somewhere around 17 minutes
Didn't really look at the clock but focused mostly on moving smooth and unbroken.
Wednesday, October 26, 2016
2 rounds
15 min AB @ EN1
+
15 min row @ EN1
...then...
100 burpees NOT for time
Thursday, October 27, 2016
20 min AMRAP @ EN2
12 calorie row
7 calorie AB
100m run
Result: 9 rounds even
Felt great during this, actually. I've began to really notice a difference already. I think a part of it may be from already eating healthier before we starting the carb depletion cycle. I never once felt like shit during this work.
+
100 burpees
Friday, October 28, 2016
Breathing drills
+
100 burpees NOT for time
Thoughts so far:
I'm actually really digging this food program. It's hard as shit to find the proper foods that only allow for the 20g of CHO, BUT the hardest part right now is getting enough fat. 350g fat is going to take some time to get used to, but I believe that it is not unobtainable. This is going to be fun. After just one week, I'm feeling pretty good. Trying to eat this weekend was actually quite difficult. Definitely the 500g of CHO. I'll get used to this over time, I'm sure, but I dig this a lot so far.
AM
AB - 10min progressive warm-up
+
AB - 30sec @ 70-75% (300W - 400W)
AB - 30sec @ easy spin
recovery
AB - 30sec @ 75-80% (400W - 500W)
AB - 30sec @ easy spin
recovery
AB - 30sec @ 80-85% (600W - 700W)
AB - 30sec @ easy spin
recovery A
B - 30sec @ 85-90% (700W - 800W)
AB - 30sec @ easy spin
recovery
AB - 30sec @ 90-95% (900W - 1000W)
AB - 30sec @ easy spin
recovery
Rest 3-5min x3
+
AB - 10min progressive cool-down
PM
EMOM for 15min
Min-1 - 12sec Dip Support w/ RTO + 12sec Bottom of Dip Support
Min-2 - 25-30sec Shoudler Extension Plank *https://www.youtube.com/watch?v=v4v_7PU2OjM
Min-3 - 30-35sec WF HS Hold in Hollow
+
EMOM for 15min
Min-1 - 12sec False-grip Chin-over Rings Hang + 12sec False-Grip Passive Hang
Min-2 - 25-30sec Rings Scap Rows (similar to scap pull-up but in ring row position)
Min-3 - 30-35sec 2-arm Farmers Carry
+
100 burpees NOT for time
Lack of food made the AB pretty challenging towards to harder intervals BUT that is to be expected, obviously. Honestly, I didn't feel terrible, but I did feel a significant difference (even being detrained), but I'm cool with it. I could tell that the low carb intake is going to be a challenge.
Tuesday, October 25, 2016
Class WOD
21-15-9
Power Snatch @ 65
burpee
+
15-12-9
Power Snatch @ 65
lateral bar burpee
+
12-9-6
Power Snatch @ 65
burpee box jump
Result - somewhere around 17 minutes
Didn't really look at the clock but focused mostly on moving smooth and unbroken.
Wednesday, October 26, 2016
2 rounds
15 min AB @ EN1
+
15 min row @ EN1
...then...
100 burpees NOT for time
Thursday, October 27, 2016
20 min AMRAP @ EN2
12 calorie row
7 calorie AB
100m run
Result: 9 rounds even
Felt great during this, actually. I've began to really notice a difference already. I think a part of it may be from already eating healthier before we starting the carb depletion cycle. I never once felt like shit during this work.
+
100 burpees
Friday, October 28, 2016
Breathing drills
+
100 burpees NOT for time
Thoughts so far:
I'm actually really digging this food program. It's hard as shit to find the proper foods that only allow for the 20g of CHO, BUT the hardest part right now is getting enough fat. 350g fat is going to take some time to get used to, but I believe that it is not unobtainable. This is going to be fun. After just one week, I'm feeling pretty good. Trying to eat this weekend was actually quite difficult. Definitely the 500g of CHO. I'll get used to this over time, I'm sure, but I dig this a lot so far.
Thursday, October 13, 2016
CFNE WODs (Pursuit of Excellence Immersion Summary and Reflection to follow)
Day 1
Class WOD - Ben Bergeron was coach
A
Build to heavy 5-4-3-2-1 Deadlift
Result
5 - 405#
4 - 435#
3 - 455#
2 - 475#
1 - 505#
Surprised I was able to hit this heavy coming right off of a plane. Ben really helped with some hip-to-bar connectivity and furthered posterior activation...505# felt very heavy, but it's ok. I know that I've lost a lot of strength but I know how fast that portion rebuilds. Genetic benefits, I suppose.
B
12 min EMOM
1) 10 RDL @ 185#
2) 15 ABMAT sit-ups
3) 50 dubs
DU Results by RD: UB / 4 sets / UB / 5 sets
Wish I would have maintained doing dubs this summer. My right Achilles is on fire and incredibly tight. I'm going to have to mobilize the shit out of it once it's healed up a little more. Honestly, I shouldn't do dubs or box jumps for quite some time. Shit is painful just above the heel. I think I have a slight strain. I noticed it a little over a week ago when I WODed with the noon class in FL and the first portion was 300 dubs for time (101 UB + 4:51 result, both PRs). Stupid? Absolutely.
Day 2
Class WOD - Eamon Coyn was coach
For time
21-15-9
Calorie Schwinn AD
Thrusters @ 65#
+
15-12-9
Calorie row
Hang squat clean @ 65#
+
12-9-6
Lateral bar burpee
OHS @ 65#
Result - 16:38
Focused on smooth and UB. All BB movements were 100% UB and that was the ultimate goal. Used the AD and Row as recovery and tried to maintain 1 calorie per pull (1300 - 1400 cals avg). I could have gone up to 95# (Rx) but just wanted to maintain constant movement without dropping the BB.
The WODs completed these past 2 days at CFNE were perfect, I think, for it being less than 3 weeks back into training. I'm ok with how I did on these because I have had a revelation. I am a coach and need to live as such. It's ok not to be the greatest athlete in the gym, so long as I am giving my all to better the people I am educating, teaching, and leading. I'm excited. I really am.
Class WOD - Ben Bergeron was coach
A
Build to heavy 5-4-3-2-1 Deadlift
Result
5 - 405#
4 - 435#
3 - 455#
2 - 475#
1 - 505#
Surprised I was able to hit this heavy coming right off of a plane. Ben really helped with some hip-to-bar connectivity and furthered posterior activation...505# felt very heavy, but it's ok. I know that I've lost a lot of strength but I know how fast that portion rebuilds. Genetic benefits, I suppose.
B
12 min EMOM
1) 10 RDL @ 185#
2) 15 ABMAT sit-ups
3) 50 dubs
DU Results by RD: UB / 4 sets / UB / 5 sets
Wish I would have maintained doing dubs this summer. My right Achilles is on fire and incredibly tight. I'm going to have to mobilize the shit out of it once it's healed up a little more. Honestly, I shouldn't do dubs or box jumps for quite some time. Shit is painful just above the heel. I think I have a slight strain. I noticed it a little over a week ago when I WODed with the noon class in FL and the first portion was 300 dubs for time (101 UB + 4:51 result, both PRs). Stupid? Absolutely.
Day 2
Class WOD - Eamon Coyn was coach
For time
21-15-9
Calorie Schwinn AD
Thrusters @ 65#
+
15-12-9
Calorie row
Hang squat clean @ 65#
+
12-9-6
Lateral bar burpee
OHS @ 65#
Result - 16:38
Focused on smooth and UB. All BB movements were 100% UB and that was the ultimate goal. Used the AD and Row as recovery and tried to maintain 1 calorie per pull (1300 - 1400 cals avg). I could have gone up to 95# (Rx) but just wanted to maintain constant movement without dropping the BB.
The WODs completed these past 2 days at CFNE were perfect, I think, for it being less than 3 weeks back into training. I'm ok with how I did on these because I have had a revelation. I am a coach and need to live as such. It's ok not to be the greatest athlete in the gym, so long as I am giving my all to better the people I am educating, teaching, and leading. I'm excited. I really am.
Sunday, October 9, 2016
Past 2 Days
Saturday, October 8, 2016
AM
60 min low-intensive yoga session
Spent a lot of time going through the basic movements with the yoga class at the gym. I had to be there anyway, so I decided to hop in with the class. Honestly, this was great. It gave me a great perspective as to where I currently lie from a mobility stand point as well as long-term core control, local endurance, and, in some cases, joint stability. Definitely something I will be implementing at least once per week.
PM
Coaches Training Session
12 min EMOM
1) 5 Power Cleans @ 185# (not TnG) + AB @ EN1
2) 30s AB @ 400W + 30s AB @ EN1
3) 5 S2O @ 185# + AB @ EN1
4) 30s AB @ 400W + 30s AB @ EN1
+
9 min EMOM
1) 5 Power Snatch @ 155# (not TnG) + AB @ EN1
2) 8 Wallball @ 20# + AB @ EN1
3) 30s Hollow Hold + 30s AB @ EN1
Avg HR - 144 bpm
I enjoyed this. I put this together for all the coaches to do and I feel like it went well. I took a lot of what you've had me do in past as something that can be built upon. I chose this setup and structure because we are all relatively detrained and we're trying to get on a system of relative consistency. We're not in it to be athletes, obviously, but all of use really do need to improve our body composition, overall health, and movement quality.
Sunday, October 9, 2016
Coaches Training Session
"Fight Gone Bad"
3 rounds w/ 1 min rest between rounds
1 min on each
Wallball @ 20#
SDLHP @ 75#
Box Jump @ 20"
Push Press @ 75#
Calorie Row
RD1 - 97 (20 / 20 / 15 / 25 / 17)
RD2 - 96 (20 / 20 / 15 / 25 / 16)
RD3 - 93 (18 / 18 / 18 / 21 / 18)
Result - 286
Avg HR - 152 bpm
This was 94 total reps off my PR, but I'm not worried about that at all. Shot for consistency across the board. Fell off a little bit on the last round, but I wanted to keep my HR sub 160 the whole time. I probably shoul have worn my HR monitor to be more accurate and relaiable. I took my HR between rounds for the full minute and averaged out at the end. This isn't exactly the workout I wanted to do by any means, but I feel like I can adjust a workout at any point right now to make it where I can grow and improve metabolically(?).
AM
60 min low-intensive yoga session
Spent a lot of time going through the basic movements with the yoga class at the gym. I had to be there anyway, so I decided to hop in with the class. Honestly, this was great. It gave me a great perspective as to where I currently lie from a mobility stand point as well as long-term core control, local endurance, and, in some cases, joint stability. Definitely something I will be implementing at least once per week.
PM
Coaches Training Session
12 min EMOM
1) 5 Power Cleans @ 185# (not TnG) + AB @ EN1
2) 30s AB @ 400W + 30s AB @ EN1
3) 5 S2O @ 185# + AB @ EN1
4) 30s AB @ 400W + 30s AB @ EN1
+
9 min EMOM
1) 5 Power Snatch @ 155# (not TnG) + AB @ EN1
2) 8 Wallball @ 20# + AB @ EN1
3) 30s Hollow Hold + 30s AB @ EN1
Avg HR - 144 bpm
I enjoyed this. I put this together for all the coaches to do and I feel like it went well. I took a lot of what you've had me do in past as something that can be built upon. I chose this setup and structure because we are all relatively detrained and we're trying to get on a system of relative consistency. We're not in it to be athletes, obviously, but all of use really do need to improve our body composition, overall health, and movement quality.
Sunday, October 9, 2016
Coaches Training Session
"Fight Gone Bad"
3 rounds w/ 1 min rest between rounds
1 min on each
Wallball @ 20#
SDLHP @ 75#
Box Jump @ 20"
Push Press @ 75#
Calorie Row
RD1 - 97 (20 / 20 / 15 / 25 / 17)
RD2 - 96 (20 / 20 / 15 / 25 / 16)
RD3 - 93 (18 / 18 / 18 / 21 / 18)
Result - 286
Avg HR - 152 bpm
This was 94 total reps off my PR, but I'm not worried about that at all. Shot for consistency across the board. Fell off a little bit on the last round, but I wanted to keep my HR sub 160 the whole time. I probably shoul have worn my HR monitor to be more accurate and relaiable. I took my HR between rounds for the full minute and averaged out at the end. This isn't exactly the workout I wanted to do by any means, but I feel like I can adjust a workout at any point right now to make it where I can grow and improve metabolically(?).
Saturday, October 8, 2016
Friday, October 7, 2016
CrossFit Lake Mary Home WOD
"What Hurricane?"
100 air squats
75 sit-ups
75 push-ups (Ended up scaling to on knees)
50 Hollow Rockers
50 total walking lunges
25 V-ups
5 HSPU
Result - 25:25
This was a good measure, I think, to show exactly where I currently stand within attempting to execute high volume, low-skill bodyweight movements. This morning I weighed in at 282.5# and I still struggled like a mother on the push-ups and Hollow Rockers. I'd say I'm disappointed, but I'm really not. If I were to be disappointed, I feel like I would be adding more unnecessary stress to my person. Therefore, I'm looking at it like it is what it is and that it will change as time progresses. Looking back on it, I have not trained consistently since before my car crash in April. Maybe I am just making excuses, but all the travel and preparation for FL really put a damper on things. But it's ok. I will get it back in due time.
Kyle-
I went ahead and put this up while I am piecing together the rest of the assistance work. I still have 2 more sessions. I want to be able to blog each session side-by-side so it's easier to see the comparison between the 2.
"What Hurricane?"
100 air squats
75 sit-ups
75 push-ups (Ended up scaling to on knees)
50 Hollow Rockers
50 total walking lunges
25 V-ups
5 HSPU
Result - 25:25
This was a good measure, I think, to show exactly where I currently stand within attempting to execute high volume, low-skill bodyweight movements. This morning I weighed in at 282.5# and I still struggled like a mother on the push-ups and Hollow Rockers. I'd say I'm disappointed, but I'm really not. If I were to be disappointed, I feel like I would be adding more unnecessary stress to my person. Therefore, I'm looking at it like it is what it is and that it will change as time progresses. Looking back on it, I have not trained consistently since before my car crash in April. Maybe I am just making excuses, but all the travel and preparation for FL really put a damper on things. But it's ok. I will get it back in due time.
Kyle-
I went ahead and put this up while I am piecing together the rest of the assistance work. I still have 2 more sessions. I want to be able to blog each session side-by-side so it's easier to see the comparison between the 2.
Monday, September 12, 2016
Monday, September 12, 2016
Morning weight: 283#
A
HBBS - 2x5 WU + 3x5 @ 315#
A little rough on the lower body, this was. Left leg started cramping up on the 2nd set of 315#. I chose to do this rep scheme because I want to get something going before I move out to FL, now that I am almost fully recovered from the stomach flu. This didn't feel very heavy, but I'm going to be very sore in my hammies, ass, and quads tomorrow...but it's been a while since I've done anything, so I'm going to hurt quite a bit for the next month, which I am perfectly fine with.
B
[Every 5 min] x 4
200m jog
2 MU
200m jog
5 kHSPU
MU: 8 for 8 (1 rep at a time, none UB)
kHSPU: 20 for 20 (UB every round)
Jogs: UB + UB / UB + UB / (100m walk + 100m jog) x 2 / (100m walk + 100m job) x 2
I kept this VERY smooth and I was still pretty wrecked afterward. Coming off of being very sick, losing almost 10# in bodyweight in 36 hours, and eating very, very little, I felt completely depleted once this session was done. Which tells me that I am either NOT ready to begin training or this was a touch too much. However, it DID feel good to do something. I have been wanting to WOD with the class since I got back from Utah, but I got sick almost instantly. Best news, the MU felt great and the kHSPU were absolute cake.
Kyle,
Sorry for putting up the fail video over the weekend. Reason I did it was because I found it to be very funny and wanted others to find a laugh as well. Lesson learned. Won't do it again.
Other news, health is improving but I'm having to force myself to eat in order to workout. Today was exhausting and the effort level was low. I would like to get back to developing the skill and confidence to string together ring MU.
Final thought:
Steve and I are putting together GRID-specific programming for the current athletes and for others looking to wanting to excel in GRID or other sports. Is this something you'd be willing or want to overlook/assist with? If so, I can send you the template that we have so far.
A
HBBS - 2x5 WU + 3x5 @ 315#
A little rough on the lower body, this was. Left leg started cramping up on the 2nd set of 315#. I chose to do this rep scheme because I want to get something going before I move out to FL, now that I am almost fully recovered from the stomach flu. This didn't feel very heavy, but I'm going to be very sore in my hammies, ass, and quads tomorrow...but it's been a while since I've done anything, so I'm going to hurt quite a bit for the next month, which I am perfectly fine with.
B
[Every 5 min] x 4
200m jog
2 MU
200m jog
5 kHSPU
MU: 8 for 8 (1 rep at a time, none UB)
kHSPU: 20 for 20 (UB every round)
Jogs: UB + UB / UB + UB / (100m walk + 100m jog) x 2 / (100m walk + 100m job) x 2
I kept this VERY smooth and I was still pretty wrecked afterward. Coming off of being very sick, losing almost 10# in bodyweight in 36 hours, and eating very, very little, I felt completely depleted once this session was done. Which tells me that I am either NOT ready to begin training or this was a touch too much. However, it DID feel good to do something. I have been wanting to WOD with the class since I got back from Utah, but I got sick almost instantly. Best news, the MU felt great and the kHSPU were absolute cake.
Kyle,
Sorry for putting up the fail video over the weekend. Reason I did it was because I found it to be very funny and wanted others to find a laugh as well. Lesson learned. Won't do it again.
Other news, health is improving but I'm having to force myself to eat in order to workout. Today was exhausting and the effort level was low. I would like to get back to developing the skill and confidence to string together ring MU.
Final thought:
Steve and I are putting together GRID-specific programming for the current athletes and for others looking to wanting to excel in GRID or other sports. Is this something you'd be willing or want to overlook/assist with? If so, I can send you the template that we have so far.
Sunday, August 21, 2016
Past 10 Days
11-Aug
12-Aug
Coaching/Collaboration w/ Steve and the team
13-Aug
2 mile walk + 200ft mountain climb + 2 mile jog w/ Steve
14-Aug
1.5 mile jog w/ the team
+
10 rounds in hotel room
20 squats
10 burpees
15-Aug
Coaching/Collaboration/Establishing athlete skill sets while Steve was out
16-Aug
Coaching/Collaboration/Establishing athlete skill sets while Steve was out
17-Aug
Workout w/ Steve
A
Muscle-up practice
- hit about 3-5 on rings
B
4 rounds
5 flipper @ 450#
AMRAP strict Pull-up
2 min rest
Result: 3 / 2 / 2 / 3
Feel really weak and pudgy. Those strict pull-ups were far harder that expected.
18-Aug
Game day - All-Day prep for match
19-Aug
2 hour hike/mountain climb w/ the team (~ 2 miles + 1k foot elevation climb)
20-Aug
A
Power Snatch - 3 x 1.1.1 @ 235#
All successful.
B
Squat Snatch - build to heavy single
Result - 235 / 245 / 255 / 260x / 260x / 260x
Strength and power has dropped significantly this summer (understandable).
C
Muscle-up Practice
Worked on these with Steve a little bit. Ended up hitting over 10, but not sure the exact amount. They felt okay. Not as good as they have in the past, but not bad for not doing them.
21-Aug
AM
A
Strict Press - 5x5 - build to tough 5
Result - 165 / 195 / 205 / 210x
Man oh man. I'm becoming weak haha.
B
Back Squat - build to heavy 5
Result - 265 / 315 / 355 / 385x / 385x
Well, I guess I wasn't feeling squats this morning. Oh well.
PM
The "Y" Hike w/ Steve, Ruby, and Mather
Result - took about 1.25 hours
This was not easy. Steve, Ruby, and Mather smoked me on this. We ended up climbing ~1,200ft from the starting point. The average hill incline was ~35-40 degree...it was rough. Got a couple of really solid blisters on my heels. Don't get me wrong, I enjoyed it quite a bit, it was just quite draining...but fun.
AM
10min Row @ EN1/EN2 (low damper)
+
30sec STOH @ 135#
30sec Rest
30sec Power Cleans @ 135#
30sec Rest
30sec Burpees
x5 Rounds
+
10min Row @ EN1/EN2 (low damper)
Didn't really keep count of anything. Just tried my best to maintain consistent movement so to get some good blood flow before being on a plane for hours.
PM
Travel
Coaching/Collaboration w/ Steve and the team
13-Aug
2 mile walk + 200ft mountain climb + 2 mile jog w/ Steve
14-Aug
1.5 mile jog w/ the team
+
10 rounds in hotel room
20 squats
10 burpees
15-Aug
Coaching/Collaboration/Establishing athlete skill sets while Steve was out
16-Aug
Coaching/Collaboration/Establishing athlete skill sets while Steve was out
17-Aug
Workout w/ Steve
A
Muscle-up practice
- hit about 3-5 on rings
B
4 rounds
5 flipper @ 450#
AMRAP strict Pull-up
2 min rest
Result: 3 / 2 / 2 / 3
Feel really weak and pudgy. Those strict pull-ups were far harder that expected.
18-Aug
Game day - All-Day prep for match
19-Aug
2 hour hike/mountain climb w/ the team (~ 2 miles + 1k foot elevation climb)
20-Aug
A
Power Snatch - 3 x 1.1.1 @ 235#
All successful.
B
Squat Snatch - build to heavy single
Result - 235 / 245 / 255 / 260x / 260x / 260x
Strength and power has dropped significantly this summer (understandable).
C
Muscle-up Practice
Worked on these with Steve a little bit. Ended up hitting over 10, but not sure the exact amount. They felt okay. Not as good as they have in the past, but not bad for not doing them.
21-Aug
AM
A
Strict Press - 5x5 - build to tough 5
Result - 165 / 195 / 205 / 210x
Man oh man. I'm becoming weak haha.
B
Back Squat - build to heavy 5
Result - 265 / 315 / 355 / 385x / 385x
Well, I guess I wasn't feeling squats this morning. Oh well.
PM
The "Y" Hike w/ Steve, Ruby, and Mather
Result - took about 1.25 hours
This was not easy. Steve, Ruby, and Mather smoked me on this. We ended up climbing ~1,200ft from the starting point. The average hill incline was ~35-40 degree...it was rough. Got a couple of really solid blisters on my heels. Don't get me wrong, I enjoyed it quite a bit, it was just quite draining...but fun.
Wednesday, August 10, 2016
Tuesday, August 9, 2016
AM
Choice Cyclical - 55min @ EN1
*fasted, straight out of bed (BCAA + Greens)
7k walk with bubby
PM
A
Power Snatch - 5 x 1.1.1; rest 20sec + 2min (225# across)
Result: 15 for 15
Actually felt really solid.going into this, I thought I was going to fail quite a few of these, but I obviously didn't fail any. First few reps, I felt prety slow under the bar, but I feel like the speed under improved quickly throughout this portion.
No complications with adductor, wrist, knees, back, or hands.
B
Snatch Pull - 6 x 3; rest 2min (275# across)
I had to really think about driving through the floor and keeping the connectivity between hips and bar. There were definintely a few of these where my hips drove up before the barbel moved. However, just like the power snatches, this improved as I progressed through the sets.
+
EMOM 16 min
MIn-1 - 5 HSPU
Min-2 - 7 HEAVY KB Swings
Min-3 - 9 BBJO @ 20""
Min-4 - 11cals AB
HSPU: UB across (kipping)
KBS: UB Russians @ 106#
BBJO - :16 / :16 / :19 / :26
AB: 11 / 6 / 4 / 8
Man oh man. Trying to hit that AB after the burpees was a monster. I had to sprint the last few calories to get the 11 in the first round. I chose 16 min versus 20 min sue to time constraints. On the BBJO, I utilized the "jump completely over the box" method. First time I have ever attempted this type of box over. On the last set, I landed a little awkward and valgus which put a lot of pressure on knees, to the point where it was quite uncomfortable to walk for awhile afterward.
+
Self-directed Movement / Mobility work - 20min
Knees are a little tender today, as is left, low back. Going to focus on some quad, shin, calf, hammie, and glute mobility today.
Tuesday, August 9, 2016
Monday, August 8, 2016
AM
Choice Cyclical - 55min @ EN1
*fasted, straight out of bed (BCAA + Greens)
PM
Ido Portal Squat Clinic 2.0
+
A
Front Squat @31x1 - 5 x 5; rest 3min (build from 135-275# by feel, not over 275 until you're confident adductor is 100%)
Result: 225# across
Everything felt good, in regards to pain. Other than that, I just kind of felt weak. Which I can understand. I've really lost a lot since my car wreck in April. I know that, once I pick up full consistency, I'll build it back up. Anyway, front squats felt OK, positioning was OK, and tempo was awfully difficult but provided a solid challenge.
B
Bar Muscle-up Clusters - 5 x 1.1.1; rest as needed b/t clusters + rest 2min (consider this single-response upper-body plyometrics)
Result: 0 for 15
Well, though I failed epically, I can view this in a positive light...I learned what didn't work and I've found the big factor: I'm trying to rely on my big kip so much that I'm not engaging my lats properly. I need to find some drills for this movement and drive it home like I did on the rings.
+
10 Rounds
2 Power Cleans @ 205#
4 BF Burpees
6 Wallball
Result - 12:22
Started out as an EMOM and fell off a bit at the end. I probably should have shot for an every 75-90s. That would have allowed me to be a little more consistent.
+
Mobility - 20min
Thursday, August 4, 2016
Past Week
Aug-1
AM
Rest
Noon
Wasn't able to hit this for a few reasons: 1) Rachel's birthday; 2) I was the only coach in town, so I had to teach every class; 3) Noon:45 is when we put the girls down for bed, so I was very limited on time.
Aug-2
AM
Choice Cyclical - 50min @ EN1
*fasted, straight out of bed (BCAA + Greens)
PM
Had to train at home:
A
[Every 2 min] x 10
20 air squats
10 burpees to bottom stair
Result: 21:56
Tried to hold a 2 min pace per round on this because I knew the burpees were going to get me...and I was right. Adductor felt good. No complications during this
B
20 min EMOM
1) 45s prone plank
2) 30s right plank
3) 30s left plank
4) 30s hollow hold
5) 15 Ab wheels
Oh my...this wrecked my core...and my shoulders. I was very, very sore after this.
Aug-3
AM
Choice Cyclical - 50min @ EN1
*fasted, straight out of bed (BCAA + Greens)
PM
A
Power Snatch from blocks 1"" below knee - 15 singles @ 205-215#; rest 60-90sec
Result: 215# across
I was tempted to use 225#, but only for the wrong reasons. This was actually far easier than from the hip off the blocks. Positioning felt good, explosiveness felt good...it was good.
B
Snatch Balance x1 + Overhead Squat x2 - 1 complex on the 2min for 6 sets (build)
Result: 185 / 205 / 225 / 225 / 255 / 275 PR
I wish I would've filmed this. 275# is a PR by 40# for snatch balance. Adductor felt fine.
+
EMOM for 24min
Min-1 - 5 TnG Power Snatch @ 165#
Min-2 - 5 Overhead Squat @ 165# (assuming adductor can handle this)
Min-3 - 5 Pendlay Row @165#
Min-4 - 30sec AB @ easy recovery pace
Fuck this wrecked me. The power snatches were extremely taxing and a bitch to keep under control. With that said, adductor felt fine and back did not bother me after this (I'm very excited about that part).
+
Self-directed Movement / Mobility work - 20min
Aug-4
AM
Choice Cyclical - 14min, building EN1->EN3
+
AB - 30sec @ 250
AB - 25sec @ 300
AB - 20sec @ 350
AB - 15sec @ 400
AB - 10sec @ 450
AB - 5sec @ 500
Rest 3min
x5 sets
+
Choice Cyclical - 14min @ EN1
This is good. Nice and smooth. Helps me get a good sweat going.
PM
Class Workout / Workout w/ Coaches
5 rounds w/ 2 minutes rest between rounds
50 dubs
20 calorie AssBike
15 Wallball @ 20#
Result - 3:31 / 3:08 / 2:39 / 2:47 / 4:50
Dubs: UB / 22+8+20 / UB / 16 + 22 + 8 + 4 / UB
WB: UB across
AssBike: 300W avg for rounds 1-4 / 150W avg on round 5
Apparently pacing isn't exactly my forte at the moment. I went a little to ham on the 3rd round with the dubs. Got the 50 reps done in ~ 20s. I fell off pretty hard on the last round...clearly.
Kyle-
I'm sorry for putting this up all at once. Been a pretty hectic week with Rachel going back to work. I'm still trying to find the perfect combination between training, kids, and life. Also, I leave for Utah on August 11...and I'm not sure what I will have access to.
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