Past 2 Days

Jul-27

AM

Choice Cyclical - 45min @ EN1

*fasted, straight out of bed (BCAA + Greens)

6.3k walk with bubby

PM

A

Power Snatch from blocks @ above knee - 15 singles @ 205#; rest 60-90sec

Result: 15 for 15

Really surprised that I was able to hit all 15 reps with really not many complications. There were maybe 3 reps that were sticky, but I was able to fight through them. Video below of reps 1, 5, 10, and 15.

B

Snatch Push Press x2 + Snatch Push Jerk x2- 5 sets of the complex; rest 2min (build to mod-heavy complex for the day)

Result: 225 / 275 / 295 / 305 / 315x

Failed on the 2nd push press. Actually was really surprised with failing on that weight. I'm not mad about it, just surprised. One this I have always prided myself in is my upper body pressing strength. Granted, I haven't exactly been training all that consistently, so it would make sense for my strength to drop a bit here. But, no complaints, really, Still able to get > 300 overhead without much complication, so it's cool. The biggest win here is the non-existent wrist pain. This is great. I never though that it would go away and it finally has. Hands, wrists, and grip are all feeling about 95-98%, which is far better than what it has felt.

+

EMOM for 20min

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

UB on every round on every move. I'd be lying if I said that this wan't a challenge, HOWEVER this EMOM did feel a lot better than last time. I 100% contribute this feeling to my increased, higher quality food ingestion. 

Kyle-

By the time you see this, I will have updated the food tracking excel sheet you sent me awhile ago over the course of the past few days. 

+

Self-directed Movement / Mobility work - 20min

Jul-28

PM

A

Choice Cyclical - 12min, 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

Felt pretty solid after this. I actually think that this would be something that I could use to get a really good warm-up beforehand. Most difficult part about this was just trying to find the right pace to hold the necessary wattage. 

+

Choice Cyclical - 12min @ EN1

B

Coach WOD

3 rounds for time

500m row

15 lateral bar burpees

10 overhead squats @ 155#

Result - 15:03 (4:47 / 5:01 / 5:15)

500m row - 1:58.7 / 2:02.3 / 2:11.6

OHS - UB all 3 rounds (squat snatch first rep every round)

I was invited to participate in this WOD with 2 other coaches. I figured that this would be okay since, in Florida, there will be times where I will be asked to workout with the owner and/or his wife. I know it doesn't truly fall within the design and I apologize, but this is something I am going to have to get used to when I move to Florida (adding in training with the coaches and/or class, on top of what's programmed for me). Also, changed this session to PM due to a very, very busy morning which consisted of being on the phone for almost 4 hours non-stop...nuts.

Anyway, I was quite surprised with my ability to remain relatively consistent throughout this workout. My goal was to keep the effort level under threshold and the OHS unbroken. I would say that I was successful with both. 

I really liked the combination of the AD work and the WOD with the coaches quite a bit. I feel good, Kyle, really good...not physically, but mentally which, to me, is far more important. I'm having fun, again. Working out is fun.  

Tuesday, July 26, 2016

AM

Choice Cyclical - 45min @ EN1

*fasted, straight out of bed (BCAA + Greens)

6k walk with bubby. 

PM

A

[Every 3 min] x 10

3 Strict HSPU

3 Strict Pull-ups

3 Burpees

AB remainder of 3 min

sHSPU: UB x 7 / 2+1 / 1+1+1 / 2+1

Pull-up: UB x 8 / 2+1 / UB

Had to drop it to 3 reps on each...HSPUs and Pull-up ability were very sub par. I know that these will improve over time, but man were they tough. 

B

Class WOD

18 min EMOM

Odds: 10 calorie AB

Even: 10 burpees

*if you fail at any point, drop to 5 and 5

Result: 8 rounds (4 on each)

Did this with them because I want to do a WOD with the class at least once a week while I'm in town so to prep for Florida. I've not done a WOD with a class since last summer. It was a good feeling, it definitely put me in my place, fitness wise, when in comparison to the rest of the class. However, this will also improve. 

Monday, July 25, 2016

AM

Choice Cyclical - 45min @ EN1

*fasted, straight out of bed (BCAA + Greens)

Peddled on the AB for 45 min. Kept it around 100 - 200W, nothing above 225W. Worked up a solid sweat due to the humidity.

PM

A

Banded Bench Press - 7 x 2; rest 2min (increase bar load + maintian band tension speed development focus, consider having somone time these to meausre power production)

Result: 205# across + doubled-over thin black band to maintain tension

Really tried to drive home the explosiveness on this move. The best part about this, in my opinion, is the high demand for shoulder stability when warming up. It's good stuff. 

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: 5 for 15

Not my best showing on bar muscle-ups, but this is only 2 under the most I have ever done. Rather than trying to treat this like 15 reps, I viewed it as 15 attempts of pure explosive power with 'decent' mechanics...I say this lightly. Below you'll find some of the successful and unsuccessful attempts. It's pretty much the same story with all of the successful and unsuccessful reps, so I didn't film all of them. 

I feel as though I can become as consistent with these as I am with ring muscle-ups. By no means am I proficient with either movement, but I WOULD say that I am far more consistent on the rings that I am on the bar...obviously...but even in these 15 attempts, my confidnece level on understanding the movement really grew. 

C1

Multiple Response medball Slam - 4 x 5; rest 60sec

C2

Multiple Response medball Shove - 4 x 5; rest 60sec

Used a 20# medball on this. I probably should have just used a slamball. I speculate that I would have been able to hold on to the ball better. I'll film this next time. I felt very explosive, but I'm not sure if it was truly multiple response

D1

Yoke Carry - 4 x 50ft; rest 60sec (mod-heavy)

Result: 495# across

D2 

GHD Back Extension - 4 x 20 UB; rest 60sec

Completed (need to film)

D3

Single-arm Farmers Carry - 4 x 50ft ea arm; rest 60sec (mod-heavy)

Result: 106# KB across

I know I said I was going to up the weight this week, but I wanted to stay with 106#.

D4

Bent Knee Hollow Hold - 4 x 30sec; rest 60sec (knees / feet squeezed together, create as much trunk compression as possible)

Completed

+

Self-directed Movement / Mobility work - 20min

Adductor feels fine. I put it through some wallballs and lunges for warmup and it felt just fine. 

Wednesday, July 20, 2016

AM

Choice Cyclical - 40min @ EN1

*fasted, straight out of bed (BCAA + Greens)

Took bubby for a walk again ~3.5 miles

PM

A

Power Snatch from blocks @ hip - 15 singles @ 185#; rest 60-90sec

Result: 15/15

I was actually pretty happy with this. Starting from a dead position at the hip with no true ability to cheat and "reload" (meaning get a little bit of stretch reflex action) really forced me to think about driving through my heels first versus trying to pull the bar first. 

B

Snatch Push Press - 5 x 3; rest 2min (build ot moderate triple for the day)

Result: 315# for final set

Could've done more but wanted to stay here. I wasn't very comfortable with the movement. It felt like I haven't done it for quite some time. 

+

EMOM for 20min

Min-1 - 5 TnG Power Cleans @ 185#

Min-2 - 5 TnG STOH @ 185#

Min-3 - 5 TnG DL @ 275# (+45# ea side)

Min-4 - 30sec AB @ easy recovery pace

This was good. It was nice doing some "big guy" stuff. I think I need to try to stray away from hook grip on the deads. They rip my thumbs up like no other. My hands were quite tender, overall, afterward. The biggest surprise, however, was my back. Not once did it feel lit up or spicy at any point. This was a big step. 

A few key things I need to consider:

1) no sex an hour before workout

2) caloric intake needs to dramatically increase

3) now that Madeline and Evelyn are on the same schedule, try to be in bed by 10:30p at the latest

4) intra-workout

5) getting back on creatine + protein + beta-alanine, as well as casein before bed

+

Self-directed Movement / Mobility work - 20min

Past 2 Days

Jul-18

AM

Choice Cyclical - 40min @ EN1

*fasted, straight out of bed (BCAA + Greens)

Took bubby on a walk this morning. I think this will be the cyclical EN1 of choice of for the next couple of days. He's need to get out and walk anyway and it's too damn hot to take him in the afternoons. 

PM

A. 

Banded Bench Press - 5 x 3; rest 2min (mod bar + mod band tension, speed development focus)

Result: 

doubled-over skinny black band + 185# across

Kept it here because I'm very unfamiliar with banded bench press and, while warming up, it was a bit 'surprising'. Overall, felt okay. 

B. Hip to Bar Pull-up - 5 x 3; rest 2min (perform as an explosive / plyometric type exercise)

Not sure if I did these correctly. I put in a kip and got to my navel each time while attempting to stay 'tall' in the pull...this is remarkably difficult. 

C1.

Yoke Carry - 3 x 50ft; rest 60sec (mod-heavy)

Result: 405 / 495 / 585 by round

585# got a little spicy, but only because I ran out of room on the bar and the clips wouldn't fit. Therefore, I had to band the plates on and then started sliding off around the 30' mark...this is the heaviest I have ever yoked. 

C2.

GHD Back Extension - 3 x 20 UB; rest 60sec

Feel the burn! This was great. The most difficult part about this was the GHD pads on my quads. I was basically doing back extensions on 2 super thick and compact foam rollers. 

C3.

Single-arm Farmers Carry - 3 x 50ft ea arm; rest 60sec (mod-heavy)

Result: 106# KB across

No problem. I may bump this up to the actual farmers carry bars. The 106# is really providing too much of a challenge anymore. 

C4

Bent Knee Hollow Hold - 3 x 30sec; rest 60sec (knees / feet squeezed together, create as much trunk compression as possible)

Result: UB every round

I was surprised with how much demand this movement created with the knees bent. I thought that it would be a lot easier, but it really wasn't. 

+

Self-directed Movement / Mobility work - 20min

Jul-19

AM

Choice Cyclical - 40min @ EN1

*fasted, straight out of bed (BCAA + Greens)

Took bubby on a few mile walk again. 

PM

[Every 3 min] x 10

3 strict pull--up

4 T2B

5 burpees

AB remainder of 3 min

Pull-up - UB x 7 / 1+1+1 / 2 + 1 / UB

T2B - UB every round

Tried my best to not let go of the bar when transitioning from pull-up to T2B. I was successful for 7 out of 10 rounds. This was a good series of movements for me to do. I get really frustrated, but I've seen the results over time, before. I remember freshman year of college, I could barely piece together 30 pull-ups at all, let alone with other stuff in the mix. In due time, it shall improve. I predict that, when I move to Florida, the level of consistency in training will grow exponentially and I'll begin getting back to my old self. 

Past Week

Well, here it goes:

July-7
A1
Back Squat4x8 - build
+
2x8 @ 90% tough

Result - 225 / 275 / 315 / 345 - 90% = 310#

Well this wasn't exactly what I wanted to it, however I believe the DB Split Squats played a MAJOR role in the amount of weight I could move in this part.
A2
DB Bulgarian Split Squat
4x8 each leg @ build

Result - 45# across

Hardest part was the fact that I haven't done these in quite some time. In fact, the last time I did these was when you and I were training together in 2011. 

B
Strict T2B - accumulate 25
+
Prone plank - accumulate 240s
+Arch-to-Hollow Roll - accumulate 30 each way

Ran out of time before I had to teach class.

July-8
A
Muscleup skill
+
Muscleup EMOM

Hands were pretty beat up from the Noah Ohlsen trial run, so I decided to skip the muscle-up work. I'll include the video on the 100 rounds prep:

 
BSingle Response Plyos
Ankle hops - 3x1.1.1.1
+
squat Jump - 3x1.1
+
tuck jump - 3x1.1
+
Box split squat jump - 3x1.1 each
+
Box Jump - 3x1.1 @ 30" - treat as max height
+
Depth jump - 3x1.1 @ 20"
+
4x25m sprint w/ 2 min rest

This was different. I'm used to the multiple response back in the day, so single response was quite a bit different, however, I do believe that this is a lot better for my joints than the multiple response.

C
[Power Clean + Hang Squat Clean] x 8 @ 245# - 1 complex every 90s

Wasn't too excited about this, mostly because of my hands and I just feel pretty weak, overall. I should've filmed a few rounds. Oh well. Power felt low, strength felt poor, but mechanics actually felt pretty good.

July-11
Training w/ Coaches in FL

A
Back Squat - 8x3 - build to tough

Result - 315 / 335 / 355 / 375 / 395 / 405 / 405 / 405

Stayed with 405# because it felt remarkably heavy. I thought that it would feel lighter as I continued working through the sets, but it kept feeling heavier with each set.

B
5 rounds for time
5 Clean + Jerk @ 155#
10 C2B (Scaled to jumping C2B w/ a 2 count eccentric)

Result - 8:30

So I believe a few things factored in to why I performed and why I felt the way I did today: 1) I had been up since 2am in order to make it to my flight on time; 2) as soon as I landed, I immediately began coaching for 6 hours before getting the opportunity to train; and 3) hand sensitivity...I have pussy hands now. 

July-12
Training w/ Coaches in FL

A
Deadlift - 10, 8, 6, 4, 2 - build to tough 2

Result - 418 / 462 / 484 / 506x @ 1 / 506x @ 2

Easily THE most frustrating training day. I consider deadlift to kind of be my thing, and I couldn't even pull 506# for a double...irritating. The numbers are odd because I used kilogram plates.

B
4 rounds for time
12 Wallball @ 20#
12 Russian Swings @ 70#
12 Box Jumps @ 24"
12 Deadlift @ 205#

11:00 timecap

Result - DNF (didn't make timecap)

Just felt really exhausted going into this WOD/performing it. Definitely felt the effects from the minimal sleep the day prior.

July-13
Training w/ Coaches in FL

A
Get as far as possible
100 rounds
1 muscle-up
2 squat snatch @ 155#
3 burpees

Result - 4 rounds even...big rip in the middle of my hand

No words. Just disappointed.

B
30 min EN1 AssBike

July-14
travel back from FL

July-15
A
Wide Stance Back Squat
10 min EMOM
2 reps @ 60%

Result - 275# across

Aggravated my adductor magnus something terrible on the last set. Fucker burns and has made it very difficult to demo movements, let alone walk.

July-16
5 mile walk with the family

Tried to work through the ouch today. I think it may help a little bit and I'll feel better tomorrow.

Past 2 Days

July-5

AM

30 min AD @ EN1-2

PM

A1

CG Bench - 4x8 build to tough + 2x8 @ 90% of tough

Result - 135/185/205/225 - 203 @ 90%

A little rough here. Got spicy towards the end. 

A2

Parallel to Floor Hollow Body Ring Rows - 4xAMRAP-1

Result - 9/9/8/9

Significantly more challenging when forced to hold the hollow body. Should probably have been doing it from the start on everything. 

B1

Strict Press - same rep scheme as bench

Result - 135/155/175/200x @ 6 - did 175 for the 90%

Most likely fatigue from the bench press that cause me to fail at 200. I've done 205 for 8 a while back. I'm mildly content with being able to hit 200 for 6 but I would like for that number to build back up. 

B2

Strict Hollow Body Pull-up - 4x2

Changed this from 4x3.3 to 4x2 because I wanted them to be perfect and I wanted to be able to complete all the reps with perfect form. 

Ran out of time before class to do the core. 

July-6

A

[Every 3 min] x 10

1 Muscle up

2 squat snatch @ 155#

3 burpees

AD remainder of 3 min

Rachel round would take me roughly 40-50s to complete. Went 10/10 on the MU and 20/20 on the squat snatch. Overall, I'm pretty happy with this. Got a few blood blisters, but those are manageable. 

C

Banded Pull aparts x 50

+

Banded Push downs x 50

+ 

Rotational Plank - 4x16

Monday, July 4, 2016

A

Muscle-up skill

+

8 min EMOM 

1 Muscle-up

Result - 8/8

Well they certainly didn't feel very good and they were a little sloppy, but I was able to hit all of them. I know they'll improve quickly as I continue to work on them. 

B

Partner "Burpee Daniel"

50 burpees

400m run

21 thruster @ 95

800m run

21 thruster @ 95

400m run

50 burpees

Result - 24:48 

Total reps - 55 burpees, 20 thrusters

So this hurt a lot but it's something I definitely needed to do. The dude I partnered with was in much better CrossFit shape and he was very encouraging. Sometimes, the 'coach' needs a little push from the 'athlete'. I greatly appreciated it. The runs didn't go too well.  I think I ended up walking about 1,000m of the 1,600m. 

C1)

Banded pull aparts - 3x25 @ red band

C2)

Rotational plank  3 x 16

C3)

Natural Knee Extension - 3x6 (ring assisted)