Passed 3 Days

May-26

Full-body CAR's

+

A1

HB Back Squat - 5 x 5; rest 30sec (moderate)

 

Result: 405 / 405 / 365 / 315 / 315

 

A little overly ambitious here. 405# for the first set felt good...not so much on the 2nd set. 

 

A2

AB - 5 x 60sec @ EN2; rest 30sec

 

B1.

RDL - 5 x 5; rest 30sec (moderate)

 

Result: 225# across

 

Kept this light because I, obviously, underestimated the difficulty of this workout. 225# was probably the better choice.

 

B2

AB - 5 x 60sec @ En2; rest 30sec

 

C1

BB Back Rack Walking Lunge - 5 x 20 Alt Steps (moderate)

 

Result: 135# across

 

Lit my ass and low back up. Definitely the hardest part.

 

C2. AB - 5 x 60sec @ EN2; rest 30sec

 

Tried to keep all the AD between 300-400W, but that became quite unrealistic after the first back squats. Held steady between 250-300W. This whole thing was murder and I loved it.

+

Trunk/Lumbar Stability - 4 Rounds

Landmine Anti-rotation Rainbows - 10 alt reps

1/2 Kneeling Banded Palloff Press - 10 reps ea side

Seated BB Good Morning (empty bar) - 10

Jefferson Curl - 10

May-27

Full Body CAR's - spend 20min on this

+

Ido Portal Locomotion Routine - 20min

+

Mobility - 20min

*all mobility today should follow this structure for each joint you target:

(1) - band distraction

(2) - active range holds

(3) - CAR's for the joint

 

Definitely needed this today. May-26 beat the living hell out of me. Woke up with a very tight low back and left hip. 

May-28

EMOM for 20min

Min-1 - 5 Power Clean singles @ 205#

Min-2 - 40sec AB @ Threshold (30min pace)

Min-3 - 5 STOH @ 205#

Min-4 - 40sec Row @ Threshold (30min pace)

+

EMOM for 20min

Min-1 - 3 Power Snatch Singles @ 155#

Min-2 - 20sec AB @ VO2 (10min pace)

Min-3 - 3 Squat Snatch Singles @ 155#

Min-4 - 20sec Row @ VO2 (2k pace)

+

EMOM for 20min

Min-1 - 5 Pull-ups + 10 Push-ups PU: UB across, butterfly

Min-2 - 10sec AB @ 100% effort

Min-3 - 3 HPSU + 5 Burpees HSPU: UB across, strict

Min-4 - 10sec Row @ 100% effort

+

Mobility - 15min (flow style mobility)

 

Nothing makes me feel more like a fatty than this 60 min EMOM. I had to drop the snatches to 3 reps due to low back and hip complications/tightness. I got it good and warmed up through the protocols plus I knocked out some Wallballs with a 50# slamball. That was actually pretty cool and it got my heart rate up quickly. Looking forward to resting tomorrow (today). 

Wednesday, May 25, 2016

A1

Seated Squat Rocks w/ Isometric Hold - 5 x 5; rest 30sec (hybrid sumo stance, 3sec iso hold)

A2

Band Assisted Cossack Squat - 5 x 8 alt reps; rest 30sec

These are the best. My hammies were decently tight going into today and these helped open them up a lot. 

A3

Mini-band Single-leg Box Squat - 5 x 8 ea leg; rest 30sec

Starting to get the hang of these, I think. Still a little strange, but they're improving. I'll film it next time and show you. 

A4

SL Slider Hamstring Curl - 5 x 8 ea leg; rest 90sec

+

EMOM for 24min

Min-1 - 10 Wallball @ 30%

MIn-2 - 10 Burpees

Min-3 - 10 Russian Swings @ 106#

Min-4 - 10 Push Press @ 135#

WB: UB across

Burpees: 10 across (1st time)

Swings: UB

PP: UB

This was a doozy today. It's wicked humid in the gym and the medball got mighty wet haha. Wrists felt good, low back was a little tight towards the end but it wasn't something that I couldn't work through. I think it was from sitting so much yesterday (2.5 hour plane ride + 3 hour drive home). 

+

B1

Arch-Hollow Roll - 4 x 5 slow, controlled rolls; rest 30sec

B2

Single-leg Unloaded Goodmorning - 4 x 8 ea leg; rest 30sec

B3

Standing Hip CAR - 4 x 5 slow controlled rotations ea leg; rest 30sec

B4

Standing Knee Extensions - 4 x 5 slow controlled extensions; rest 30sec (standing on one leg, lift knee into flexion as high as possible while keeping supporting leg/hip in as much extension as possible, extend knee without letting femur drop, hold 1sec, then slowly lower and repeat) 

All good here. These are a good challenge and they really keep me in check for maintaining joint health and better control of my body. 

C

6 min EMOM

2 Muscleups

Result: 10/12

I put this in here because I wanted to practice some MU cues that were given to me in Florida. Honestly, for being as tired as I was this afternoon, I'm happy with how these felt. 

Friday, May 20, 2016

May-20

EMOM for 20min

Min-1 - 5 Power Clean singles @ 205#

Min-2 - 40sec AB @ Threshold (30min pace)

Min-3 - 5 STOH @ 205#

Min-4 - 40sec Row @ Threshold (30min pace)

This one, I really didn't have many issues with. Cleans were butter and the STOH were all Push Press. I used 1 bar and did everything from the floor (obviously). On the AD, I held between 250W-300W. I wasn't exactly sure where a 30 min effort level was. 

+

EMOM for 20min

Min-1 - 5 Power Snatch Singles @ 155#

Min-2 - 20sec AB @ VO2 (10min pace)

Min-3 - 5 Squat Snatch Singles @ 155#

Min-4 - 20sec Row @ VO2 (2k pace)

This one was a little more intense. It was really strange, actually. My low back tightened up something terrible on round 3, so I dropped the snatch weight to 135# on the last 2 rounds. I fought through the discomfort because I think that it's just weakness. AD was between 400W-450W. 

+

EMOM for 20min

Min-1 - 5 Pull-ups + 10 Push-ups

Min-2 - 10sec AB @ 100% effort

Min-3 - 3 HPSU + 5 Burpees

Min-4 - 10sec Row @ 100% effort

The hardest one, by far. The maximum effort row and AD really beat the hell out of me and, by the 4th round, my shoulders were smoked. That's on me, though, I did all the HSPU strict. The pull-ups, however, were all butterfly...I probably should have done them strict as well. 

+

Mobility - 15min (flow style mobility)

This whole thing was a monster. Due to time constraints, I had to run this as a consecutive 60 min EMOM with no breaks between the 20 minutes. The best news of all was new wrist or hand discomfort. Only thing that's really bugging me now, and will probably continue to bug me for a little bit, is my fitness. 

Wednesday, May 18, 2016

Full-body CAR's

+

A

HB Back Squat - 5 light-moderate reps on the min for 10min (keep load under 50%)

@ 225# 

B

Clean Grip Deadlift - 5 light-moderate reps on the min for 10min (keep load under 50%)

@235#

C

Shoulder Press - 5 light-moderate reps on the min for 10min (keep load under 50%)

@120#

D. BB Pendlay Row - 5 light-moderate reps on the min for 10min (keep load under 50%)

@ 120#

Had to treat this like a 40 min EMOM again for the sake of time. Also, I peppered in AD @ EN2 during the rest because I wasn't going to be able to hit the rowing and AD afterward due to teaching class. This was god though. My back didn't get anywhere near as tight as it did last time, and I think the reason for that is  that I cycled through the 4 movements within the EMOM, rather than doing all 10 on back squat, all 10 on CGDL, etc. However, I'm just assuming. Either way, it was good. Got a good sweat going from it. 

+

Row - 15min @ EN1...every 3rd min sprint 10sec @ 100% effort

Rest - 3min

AB - 15min @ EN1...every 3rd min sprint 10sec @ 100% effort

+

Trunk/Lumbar Stability - 3 Rounds

Landmine Anti-rotation Rainbows - 10 alt reps

1/2 Kneeling Banded Palloff Press - 10 reps ea side

Seated BB Good Morning (empty bar) - 10

Jefferson Curl - 10

As mentioned, I wasn't able to hit either one of these. I'll hit them today (Thursday) 

Passed 2 Days (May 16/17)

May-16

Dry-land Warm-up

Neck/Shoulder/Thoracic/Hip/Ankle CAR's

+

Swim Warm-up

1 x 100; rest as needed - Freestyle swim

4 x 25; rest as needed - hands on wall open turn into streamline flutter kick

2 x 50; rest as needed - Fist-swim (stroke counting, breathing pattern 4)

4 x 25; rest as needed - 2-arm lead kick w/ board (head down)

+

Freestyle Technical Progressions

10 x 50; rest 20sec

-->> Odds - 25 8-kick switch / 25 Freestyle swim (stroke counting)

-->> Evens - 25 Fist-swim / 25 Freestyle swim (stroke counting)

+

Mixed Freestyle Swimming + Kicking Conditioning

1 x 75; rest 20sec - freestyle swim (breathing pattern 2)

1 x 50; rest 20sec - freestyle swim (breathing pattern 4)

1 x 25; rest 20sec - freestyle swim (breathing pattern 6)

3 x 50; rest 20sec - kick w/ board (head down)

60sec Rest

x2 Rounds

total - 1500yds

I'm glad I was able to get in the pool today. I'm not going to lie, it's really rough having to get up and go in at 4:15a to ensure a spot in the pool. Kick is improving a little bit. Stamina is still an issue, but at least I don't feel like I'm drowning anymore. Good news is there is a YMCA opening up right down the road in 2 weeks, so hopefully I can snag some pool time there. 

May-17

A1

Seated Squat Rocks w/ Isometric Hold - 4 x 5; rest 30sec (hybrid sumo stance, 3sec iso hold)

A2

Band Assisted Cossack Squat - 4 x 8 alt reps; rest 30sec

A3

Mini-band Single-leg Box Squat - 4 x 8 ea leg; rest 30sec

A4

SL Slider Hamstring Curl - 4 x 8 ea leg; rest 90sec

These felt pretty good today. I used the tower for the slider Hammie curl and it worked really well. I'm still not too keen on the mini-band pistols but I'm sure they'll come around eventually. 

B

[Every 30s] x 8

1 muscle up 

+

EMOM for 24min

Min-1 - 10 Wallball @ 30#

MIn-2 - 10 Burpees

Min-3 - 10 Russian Swings @ 106#

Min-4 - 10 Push Press @ 135#

MU - 7/8

WB - UB across

KBS - UB across

PP - UB across

Peppered in the MU because I wanted to see if I could still do a handful. They didn't fee great, but they didn't fee terrible, especially I got warmed up. The longer EMOM was a little more difficult. The burpees are what kill me the most. By the last set, I'm barely able to get all 10 in the minute. Don't get me wrong, I still enjoy the burpee movement. It's funny. Out of all the exercises in CrossFit, they're probably my favorite just because of how beneficial they are. 

+

A1

Arch-Hollow Roll - 4 x 5 slow, controlled rolls; rest 30sec

A2

Single-leg Unloaded Goodmorning - 4 x 8 ea leg; rest 30sec

A3

Standing Hip CAR - 4 x 5 slow controlled rotations ea leg; rest 30sec

A4

Standing Knee Extensions - 4 x 5 slow controlled extensions; rest 30sec (standing on one leg, lift knee into flexion as high as possible while keeping supporting leg/hip in as much extension as possible, extend knee without letting femur drop, hold 1sec, then slowly lower and repeat) 

Had to do these separately at home, but I'm glad I was able to do them at all. I love these little movements. They're fucking great for me, looking at it selfishly. 

Kyle-

I got the alpha-GPC and Theanine yesterday. I'll let you know how it's working over the course of the week. I will tell you that my capacity is still pretty low but is improving. Same goes for my wrists. They're feeling significantly better. I tape them up every day. Don't get me wrong, there is still a good amount of discomfort, but they are really improving. 

Passed 2 Days

May-13

EMOM for 21min

Min-1 - 30sec Farmers Carry (heavy) @ 210# in each hand

Min-2 - 30sec KB 2-arm OH Carry @ 70# in each hand

Min-4 - 30sec Sled Push @ heavy load, grinding pace @ ~350#

+

EMOM for 21min

Min-1 - 40 Double-unders

Min-2 - 10 KB Swings @ 106#

Min-3 - 30sec Row @ 80-85% (Threshold Effort)

 

Dubs: UB / UB / UB / 30 + 10 / 26 + 10 + 4 / UB

KBS: UB across

Row: 1:44.8avg/500m

 

Just wrecked after this, man. Hardest part was the transition from row to dubs. Just annihilated my fitness. I still feel like my capacity is super low. Granted, I haven't taken the best care of myself at all. My head has been cloudy ever since Madeline has been born. Like, it's been difficult to focus on anything, directly. Kind of a buzzkill. 

 

+

Row - 10min @ EN2...build gradually to threshold effort within last 3min

Rest 3min

AB - 10min @ EN2...build gradually to threshold effort within last 3min

+

Mobility - 15min (flow style mobility)

 

Overall, today hurt. I was lucky I got everything in today. I have been having to compress my warmups quite a bit due to inability to get  to the gym with enough time to actually fit everything in properly. I think my body pays the price on that every now and again.

May-14

A1

Double-leg Deck Squat - 4 x 8; rest 30sec (sumo stance)

 

I much prefer these over having my feel touching...probably because they're a little easier (duh). The motion is improving, though. So I have that going for me.

 

A2

Band Assisted Cossack Squat - 4 x 8 alt reps; rest 30sec

 

These actually felt a lot better than what I remember.

 

A3

Mini-band Single-leg Box Squat - 4 x 8 ea leg; rest 30sec

 

These were quite different. I wouldn't necessarily classify them as overly difficult, but they felt very strange and uncomfortable. I'll get used to them, I'm sure.

 

A4. SL Slider Hamstring Curl - 4 x 8 ea leg; rest 90sec

Single-Leg Glute Bridge - 4x8 each leg

 

Didn't have anything that I could've used as a 'slider'. Stability ball was popped so that took that option out.

+

A

Power Snatch - 3 singles on the min for 10min @ 155-165#

 

Result: 165# across

 

These actually felt surprisingly solid. I wrapped my wrist up pretty good and had zero discomfort, which was very exciting. 165# felt like 95# until the last set. Very minimal 'fitness' discomfort by the end. 

 

B

Power Clean & Push Jerk - 3 singles on the min for 10min @ 205#

 

Same feelings on this as on the snatches. Felt good. I imagine that when we build up higher, this will become a lot more uncomfortable. Reps felt good, connected, and fitness was not upset.

 

C1

BB Back Rack RLE Split Squat - 3 x 12; rest as needed (135# across)

 

C2

Single-leg Glute Bridge - 3 x 12; rest as needed

 

C3

BB Single Leg Good Morning w/ knees together - 3 x 12 reps; rest as needed (empty bar)

 

Fuck me running. Throw on my Converse to assist in ankle mobility development + a higher demand for heel drive on the RLESS. I've come to find that, with the Converse, my positioning has actually improved. Anyway, this was a doozy. Legs were pretty beat up after all of these. The RLESS was the toughest. Legs felt like lead after each set. Fucking loved it, dude.

+

Trunk/Lumbar Stability - 3 Rounds

Landmine Anti-rotation Rainbows - 10 alt reps

1/2 Kneeling Banded Palloff Press - 10 reps ea side

Seated BB Good Morning (empty bar) - 10

Jefferson Curl - 10

Passed 2 Days

9-May

Full-body CAR's

+

A

HB Back Squat - 5 light-moderate reps on the min for 8min (keep load under 50%)

Used 225# for all. 

B

Clean Grip Deadlift - 5 light-moderate reps on the min for 8min (keep load under 50%)

Used 225# for all 

C

Shoulder Press - 5 light-moderate reps on the min for 8min (keep load under 50%)

Used 115# for all

D

BB Pendlay Row - 5 light-moderate reps on the min for 8min (keep load under 50%)

Used 115# for all. 

This was a beast because I was so rushed in time that I basically just did  a 32 minute EMOM. Just bounced from one move to the next. It did a number. I was able to complete all the reps though. 

+

Row - 15min @ EN1...every 3rd min sprint 10sec @ 100% effort

Result: 3356m

Rest - 3min

AB - 15min @ EN1...every 3rd min sprint 10sec @ 100% effort

Peak wattage: 1963W 

Calories: 133

+

Trunk/Lumbar Stability - 3 Rounds

Landmine Anti-rotation Rainbows - 10 alt reps

1/2 Kneeling Banded Palloff Press - 10 reps ea side

Seated BB Good Morning (empty bar) - 10

Jefferson Curl - 10

Sorry I did this today. It's been very difficult to get up at 4:15a and make it to the pool by 5a with Madeline. The only other time the pool is open is during lunch time, but there is only 6 lanes and 4 of the 6 are reserved for the Army people. I'll try to make it sometime this week, though. 

10-May

A1

Seated Squat Rocks w/ Isometric Hold - 4 x 5; rest 30sec (hybrid sumo stance, 3sec iso hold)

A2

Band Assisted Cossack Squat - 4 x 8 alt reps; rest 30sec

A3

Mini-band Single-leg Box Squat - 4 x 8 ea leg; rest 30sec

A4

SL Slider Hamstring Curl - 4 x 8 ea leg; rest 90sec

This sequence was something else. I liked it, but it was very different. I struggled the most with the slider curl (this was because I didn't have any sliders, but what I did use was a small piece of hire board that didn't slide all too well). This was good, though. I feel like it really helped activate my posterior as well as get some good ankle opening in. 

+

EMOM for 20min

Min-1 - 10 Wallball 

MIn-2 - 10 Burpees

Min-3 - 10 Russian Swings @ 106#

Min-4 - 10 Push Press @ 135#

Wallball @ 30#: UB across

Burpees - :29 / :32 / :30 / :33 / :54

Swings: UB across

Press: UB across 

This snuck up on me quick. I wasn't sure what size medball you wanted me to us so I used the 30# because I hadn't for awhile. Surprisingly, in regards to PRE late into the EMOM, the Wallball was the easiest. I was a little surprised that the push press wasn't deemed the easiest towards the end. Maybe it was seemed more difficult because of the 30# ball. I'm not sure. Anyway, good EMOM. 

+

A1

Arch-Hollow Roll - 4 x 5 slow, controlled rolls; rest 30sec

A2

Single-leg Unloaded Goodmorning - 4 x 8 ea leg; rest 30sec

A3

Standing Hip CAR - 4 x 5 slow controlled rotations ea leg; rest 30sec

A4

Standing Knee Extensions - 4 x 5 slow controlled extensions; rest 30sec (standing on one leg, lift knee into flexion as high as possible while keeping supporting leg/hip in as much extension as possible, extend knee without letting femur drop, hold 1sec, then slowly lower and repeat) 

Had to wait to do this after class. Ran out of time beforehand, plus I felt like I needed a decent amount of recovery to be able to focus again. It took awhile to recover because of how hot it was. It was intense in the box today, with heat. Felt like Indiana in late July/early August. Just freaking hot. 

Friday, May 6, 2016

EMOM for 21min

Min-1 - 30sec Farmers Carry (heavy) @ 220# in each hand

Min-2 - 30sec KB 2-arm OH Carry @ 2p

Min-4 - 30sec Sled Push @ heavy load, grinding pace  @ sled + 6x45# plates outside

 

Capacity is still pretty low. This beat the living hell out of me. I think the total distance was as follows:

 

Farmers Carry: 80m

KB OH Carry: 140m

Sled Push: 120m

 

There was a remarkable difference between the asphalt and the rubber flooring indoors. I would say that the sled + 1x45# plate is just as difficult as sled + 6x45# plates outside. 

+

EMOM for 21min

Min-1 - 40 Double-unders

Min-2 - 10 KB Swings @ 106#

Min-3 - 30sec Row @ 80-85% (Threshold Effort)

 

Just smoked after this. Only 1 of the dubs were UB. The KB swings, obviously, were, but the rowing was the kicker. Just annihilated my fitness. I need this shit, though. I'm a pretty significant fat sack of shit at the moment and I feel like it's only going to get worse with how much traveling I'm about to do. 

+

Row - 10min @ EN2...build gradually to threshold effort within last 3min

Rest 3min

AB - 10min @ EN2...build gradually to threshold effort within last 3min

 

Didn't get a chance to hit this. Ran out of time and had to teach class. 

+

Mobility - 15min (flow style mobility)

 

Hit this at home. Targeted my low back, for the most part, as it was pretty tight today. Slept on it wrong, I guess.

Passed 3 Days

May-2

Swim

Dry-land Warm-up

Neck/Shoulder/Thoracic/Hip/Ankle CAR's

+

Swim Warm-up

1 x 100; rest as needed - Freestyle swim

1 x 100; rest as needed - Kick w/ board (head-up)

+

Open Turn Progression

Accumulate 12 Wall-tuck turns

Accumulate 6 Hands-on Wall Open-turns for max streamline distance

+

Freestyle Technical Progressions

8 x 50; rest 20sec

-->> Odds - 25 6-kick switch / 25 Freestyle swim (stroke counting)

-->> Evens - 25 Fist-swim / 25 Freestyle swim (stroke counting)

+

Mixed Freestyle Swimming + Kicking Conditioning

3 x 50; rest 30sec - Freestyle swim (breathing pattern 4)

1 x 100; rest 30sec - 2-arm lead kick w/ board (head down)

2 x 50; rest 20sec - Freestyle swim (breathing pattern 4)

1 x 100; rest 30sec - 2-arm lead kick w/ board (head down)

1 x 50; rest 10sec - Freestyle swim (breathing pattern 4)

1 x 100; rest 2min - 2-arm lead kcik w/ board (head down)

total - 1200yds

Felt good to be in the water, however I did feel very fat and very slow. You weren't kidding about how low my capacity is/would be. It also doesn't help that my nutrition hasn't been the best and my sleep has been pretty non-existent. 

May-3

A1

Double-leg Deck Squat - 4 x 10; rest 30sec (feet together)

A2

Single-leg Deck Squat - 4 x 8 alt reps; rest 30sec

Head wasn't really in it for these 2 movements, I guess. I struggled hardcore with trying to complete them. I failed almost every rep on the double deck and I did fail every rep on the single deck. To be expect, I guess. 

A3

 Box Pistol Negative - 4 x 4 ea leg; rest 90sec

+

EMOM for 20min

Min-1 - 5 Strict Pull-ups

Min-2 - 5 Push Press @ 185 (from floor)

Min-3 - 10 KB Swings @ 106#

Min-4 - 30sec Sled Push @ heavy load, grinding pace

+

EMOM for 20min

Min-1 - 30sec Hollow Rock

Min-2 - 20sec R.Hand Farm Carry + 20sec L.Hand Farm Carry

Min-3 - 10 Strict Rings Push-ups @21x1

Min-4 - 10 Ring Rows @21x1

This didn't feel too exciting. Had to cut it after the 3rd round in the 2nd EMOM. I ended up tossing my lunch. Not really sure why this beat me up so much, well actually yes I do. This is a very tough transitional period for my body at moment. The lack of sleep is hindering quite a bit. Now, I'm not meaning to sound like I'm complaining because I'm really not. Madeline keeping me up at night doesn't bother me, it just effects my performance haha. 

May-4

Full-body CAR's

+

A

HB Back Squat @21x1 - 5 x 5; rest 2min (building to moderate 5)

Result: 225 / 315 / 315 / 365 / 405

Tempo is a beast on this one. Mostly because it really forces me to fight for positioning on the way up. I've been wearing chucks (converse shoes) when I do any and all squats so to try to open up my ankles a little more...not sure if it'll work but I'm testing a hypothesis. 

B

Clean Grip Deadlift @31x1 - 5 x 5; rest 2min (building to moderate 5)

Result: 315 / 315 / 365 / 405 / 425

Biggest limiting factor here is still the smashing of my thumbs. Weight isn't the issue at all. Just thumbs from hook grip. Again, I'm using chucks (converse). 

C. Shoulder Press @21x1 - 5 x 5; rest 2min (building to moderate 5)

Result: 185 / 205 / 225 / 225 / 225

Stayed at 225# for the last 3 just because my wrists are still mildly tender. Glad I can do 225# for reps, though. I remember when my strict press was 175# for a 1RM lol. 

D

BB Pendlay Row - 5 x 5; rest as needed +2min

Result: 135 / 185 / 195 / 205 / 225

I'm a firm believer that this helps a lot with bulletproofing my low back. It always feeling infinitely better afterward. 

+

Row - 15min @ EN1...every 3rd min sprint 10sec @ 100% effort

Rest - 3min

AB - 15min @ EN1...every 3rd min sprint 10sec @ 100% effort

+

Mobility - 15min (flow style mobility)

Kyle-

Sorry for the delayed posting. This week has been quite the trip. I'm going to try to do a little better job on being on top of getting my shit done and recorded (this includes the macro and weight tracking).