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.
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