Thursday, November 9, 2017

*no swim workout today...possibly slipped a disc moving a box full of stuffed animals...super pissed about it. Immediately went to the chiropractor and have a follw-up tomorrow morning, first thing. Hopefully I’ll feel good enough to swim at least get in 2k tomorrow morning.

Wednesday, November 8, 2017

PM Swim Session - Long Course Meters

A
400 loosen
+
4x50 - right arm/left arm by 25 w/ snorkel + pads
+
2x50 - DPS w/ snorkel
+
4x50 - bow/DPS by 25 w/ snorkel + pads
*alternate side by 50
+
2x50 - DPS no snorkel + breathing every 4
+
4x50 - scull w/snorkel
*front, windshield wiper, human, full body by 50
+
2x50 - DPS no snorkel + breathe every 6

B
2 rounds
4x50 @ 20s rest
*odds - streamline dolphin w/ board + snorkel
*evens - streamline flutter w/ board + snorkel
+
200 EZ...mostly to figure out clock situation

C
3 rounds for time
15 push-ups
30s prone plank
50 free

Result - 6:52
*Kind of embarrassing when the swim is significantly easier than the dry land work...oops. Shoulders got pretty tired and I was only able to do 1 round of the push-ups UB and round 1 and 3 UB plank. 

+
300 EZ

Total meters - 2,150

Today wasn’t the best day in the pool. Feel for the water was a little off and I just felt kind of uncomfortable throughout the entire session. Tomorrow I think I’m going to try to hit close to 4k. Depends on the window I have available and how it coincides with packing, but I want to try to hit a good amount tomorrow.

Tuesday, November 7, 2017

A
700 loosen
-> every 3rd 100 perform 50 back/50 double-arm back
+
200 kick w/ board + snorkel in streamline
100 body position kick w/ snorkel
+
100 perfect pull w/ snorkel
+
50 EZ to other end of pool w/ working clock + snorkel

B
4x100 @ 2:15 -> 50 Golf / 50 EZ
Stroke count: 26 / 25 / 26 / 28
Times: between 32-37*
*difficult to get accurate times with 1 working clock at the opposite end of the pool. Asked the lifeguard to help
+
100 EZ
+
4x100 @ 2:15 -> 50 Golf / 50 EZ
Stroke count: 24 / 26 / 32 (cramp) / 24
Times: other than the 3rd, between 32-35*
*the cramp set me back and I got a little more rest on the 4th. Catch felt really good during these.
+
50 EZ

C
100 EZ back
100 EZ pull w/ snorkel
100 EZ back
100 EZ

Total - 2,500m
Total time - 50 min

Didn’t feel bad today at all, really. It was nice to do some distance/stroke work. I’m going to be limited with what I can do on Friday to Monday, so I’m trying to get in some meters in the small window I have available. I’m really starting to look forward to the 14th.

Monday, November 6, 2017

PM Swim Session - LCM

A
1000 loosen
-> every 3rd 100 perform 50 back/50 double-arm back
+
300 kick w/ board and snorkel in streamline
100 body position kick w/ snorkel
+
200 pull w/ snorkel
4x50 scull w/ buoy and snorkel
-> front, windshield wiper, reverse, human by 50
+
200 loosen
-> free/double-arm back by 50

B
50 EZ to other end w/ working clock
+
3x100 @ 1:45 - sustainable pace
Result - 1:19 / 1:21 / 1:26
+
200 EZ

C
2x100
-> 25 BLAST! + 75 EZ
+
250 EZ

Total - 3,000m
Total time - 63 minutes

Super happy I got 3k tonight in an hour. My goal was to get in 3k by Friday and this was achieved tonight and it actually felt okay. I wanted to do 4x100 sustainable pace tonight but after the 3rd one I was feeling pretty rough and felt my stroke start to go. I don't want to teach myself bad habits early on. On the blasts, I actually felt like I could've broken 30s from a push LCM...first time I've felt like that since 2012. Amazing how the "motivational fire" gets rekindled when you're told your going to be 85% naked in front of a group of people you've never met and trying to help improve their swimming. I'm like a gitty little school girl thinking about it. 

Saturday, November 4, 2017

AM Swim Session - Long Course Meters

A
600 loosen
300 kick w/ snorkel + board in streamline
100 body position kick w/ snorkel
200 pull
200 back/breast by 50

B
4x50 scull
- front, windshield wiper, hip, human by 50
+
4x100 @ 30s rest between
- 50 hard/50EZ

C
300 EZ

Total - 2,300m
Total time - 43-46 min

Tried to just keep Long and loose and try to continue to create good feel for the water. I only got about 4 hours of sleep last night so I was pretty foggy. The 600 loosen was definitely a necessity. I’m hoping to get up in the 3k area prior to moving to GA...but that only gives me 6 days...actually that’s probably not unrealistic...it’s only 600-800 more than what I’ve been doing. 3k in under an hour...Fuck it, why not? I can honestly say that this is the most committed to swimming I’ve been since 2011. Feels good.

Friday, November 3, 2017

PM Swim Session

A
400 loosen
200 kick w/ snorkel + streamline w/ board
200 pull w/ snorkel
200 loosen
+
50 EZ to other end of pool where clock is working

B
3x100 @ 1:45 - 1:18 / 1:22 / 1:31
+
150EZ

C
200  kick w/snorkel - build
+
30s rest
+
200 pull w/ snorkel - build
+
100 EZ

D
4x50 scull
- front, windshield wiper, hip, human by 50
+
100 Body Position kick w/ snorkel
+
100EZ

Total - 2,400m
Total time - roughly 50-55 min

Day 3 and I actually felt kind of smooth and connected today. I just tried to get in some laps and I think I’ll continue to follow his pattern for another week before starting to implement VO2 work and sprinting. That said, Golf is going to start playing a large role in the near future.

Thursday, November 2, 2017

PM Swim Session - LCM

A
200 swim
200 flutter kick
200 pull
200 backstroke/freestyle mix
+
50 EZ to other end of pull with working clock

B
4 x 100 build @ 30-45s rest
+
100 EZ

C
300 UB @ smooth-mod for quality stroke
+
150 EZ

Result - 4:49

Total - 1,800m

This was day 2 of swimming in a LCM pool after more than 2 years of not being in one...needless to say, I was a little sore. Biggest limiters, at the moment, are: connecting kick and pull, connecting pull with rotation, lower body stamina, and staying afloat. I will be receiving my snorkel today, so that will help a lot with finding proper mechanics, again. A LOT of body position kick and 50's Golf are going to be taking place in the immediate future. Luckily, I pick up swimming pretty quickly when I've been out for a long while...I just have to overreach a little bit in the early stages. Scientifically, not the best approach, however, knowing how my body adapts to getting back into the realm of swimming, I know that this method works best.

Friday, March 10, 2017

Class WOD

A
In 8 min, find heaviest complex
- [deadlift + squat clean + hang squat clean + jerk]

Result - 225 / 275 / 315

Stopped at 315# because it felt like the 7/10 we have been using. Really surprised myself that I can still clean 315#, let alone hang clean it too. There must be some kind of magic in this recovery and breathing work ;)

B
Open 17.3

Result - 64 reps (4 reps into 6th round)

1st 3 rounds - C2B: UB / UB / UB
                        Snatch: UB / 1's / 1's

2ns 3 rounds - C2B: 4+3 / 4+3 / DNF
                         Snatch: 1's / 1's / DNF

I decided that, if I continued to do the snatch UB, I would be toast and that would go against what we have been trying to accomplish. Therefore, I made the decision to make the snatches singles after the first round, mostly due to having relatively poor local muscular endurance in my legs for squatting in general. If I were to re-test "Karen" anytime soon, it would take significantly longer than the last time. I'd be surprised if  I could get 40 UB WB at the moment, but that doesn't really matter right now, it's not the priority. 

Kyle-
Sorry for not doing what you had written. I have to do the class work at least once/week and this was the only day I could do this week. Also, I have been trying to get Rachel to go with me to the gym so she can start working out again before she has to do a PT test in May.
                   

Wednesday, March 8, 2017

Row - 5min @ easy warm-up pace ...sprint 5 stroks hard on the top of each minute 

Fastest time seen was 1:08...PR
+ 
1min Row @ 2:00 MAX HR - 147bpm, success
30sec Rest 
1min Row @ 1:55 MAX HR - 152bpm, success
30sec Rest 
1min Row @ 1:50 MAX HR - 168bpm, success
30sec Rest 
1min Row @ 1:45 MAX HR - 173bpm, success
30sec Rest 
1min Row @ 1:40 MAX HR - 182bpm, success
30sec Rest 
1min Row @ 1:35 MAX HR - 193bpm, success, RT
30sec Rest 
1min Row @ 1:30 DNA
...continue dropping 5sec until you can no-longer hold the required pace for full 60sec

 Not sure if I am 100% accurate on this, however, I believe that this is a PR. I believe I failed the 1:35 last time and I was successful this time, however, it was definitely the respiratory threshold and my HR spiked significantly (clearly). This is the first time I have had it over 190bpm in quite some time. I didn't attempt the 1:30 pace because I knew I would have only lasted 10-20 seconds before dropping off significantly to the point surpassing the current demand. The breathing was HUGE with this tester. Having improved breathing technique through the movement was the biggest factor for improvement.

Tuesday, March 7, 2017

A
Row - 2min @ easy warm-up pace Locomotion / Animal Crawling - 2min continuous x3-5 sets + AB as long as comfortable @ 1200-1400W Rest to recovery x10 sets

Did this with Rachel and had her hold 600W-800W. I averaged between 15s-20s, she averaged 25s-30s. Probably a little too low of wattage for her given her athletic ability. I stopped pedaling when I began feeling my legs get moderately heavy and my breathing picked up. About 20-30s after each bout, I was noticeably uncomfortable and Fran lung would sit in briefly. Rested about 3 minutes between bouts and it was quite manageable.
+ AB - 2min @ easy recovery pace Locomotion / Animal Crawling - 2min continuous

B
Positional Breathing @3162 cadence 5 Breaths in prone grip passive hang on stall-bars (relax scaps / shoulders, maintain slight hollow) 5 Breaths in kneeling german hang on low rings (mild stretch through pecs / biceps) 5 Breaths in cobra stretch position (focus on opening thoracic and hip extension...only mild lumbar extension)


Feeling pretty good. Completed 17.2 over the weekend @ a 7/10 effort level. Only completed 85 "reps" which is fine. Literally took a lot of time between movements in the T2B rounds and broke the T2B up in sets of 4...PLENTY manageable. Just doing it to be a part of our community in our box and show support for those participating. Happy that I figured out the glide kip so bar muscle ups feel absolutely effortless when done in singles. 

Kyle-
One significant portion of training the past 2 days is I notice my performance improves when focus on tempo'd breathing is put into play. My recovery is faster and my movements are more precise and fine tuned. 

Monday, February 27, 2017

AB - 10min @ EN0 
Foam Roll - Quads / Lats / T-spine - 2min each 
+ 
A
Sled Push - 3 x 100ft; rest to recovery (moderate load, large ROM w/ each step) 

Kept the load at 90# + sled so to keep it nice and smooth. Took HUGE steps.
 
B
1/2 Kneeling Landmine Rotational Rainbow - 3 x 6 slow/controlled reps each side; rest as needed (focus on getting as much Thoracic rotation as possible) 

Used BB only with no added plates. Took time to give an extra pause at the end range of motion per rep to allow for optimal opening. Really focused on breathing here and tried my best to ensure proper spinal opening.

C
Landmine Single-leg RDL - 3 x 6 ea side; rest as needed (hold landmine handle in opposite hand to working leg, DO NOT go lower than your pelvic flexion will allow) 

No load, again, BB only. Added a tempo of 4441 per side. Felt great.

D
CrossFit Open 17.1 with Class

Result - 19:12

Pretty happy I finished this. I can legitimately say that I maintained a 7/10 effort level throughout the entire WOD. Back feels fine, hammies are good, quads are good, and ankles are on point (for me). 
+ 
Ido Locomotion Conditioning - 15min continuous through beginner routine 
*https://www.youtube.com/watch?v=ufAUAYrxfIY 
+ 
20min AB @ HR 100-120 BPM *focus on a full inhale & exhale w/ each breath (sub cobra hold for bridge walk) 
+ 
Relaxation Breathing - 10min 
*http://media.dartmouth.edu/~healthed/short_relaxation.mp3 
*headphones in, feet elevated, zone out and try to turn down resting tension as much as possible 
+ 
Soft-tissue 
A
LAX Ball feet - 2min each 

B
Foam Roll Calves & Tib Anterior - 2min each 

C
Quads - 3min each leg (hit VMO / Rec Fem. / Lateral) 

D
Hamstring Release on barbell - 3min each (put into rack) 

E
Axle Groin Release - 3min each 
+ 
Band Distraction 
A
1/2 Kneeling hip extension - 1min each side 

B
Lateral Hip Capsule in spiderman position - 1min each side 

C
Lateral Hip Capsule in pigeon pose - 1min each side 

D
Ankle Dorsiflexion - 1min each side 
*you should be "pulsing" through each of these positions 
+ 
Static Mobility 
A
Ido Portal Squat Clinic 1.0 - full routine 

B
90/90 Position stretch on trailing leg - 2 x 60sec ea side, focus on deep breathing


Everything is feeling pretty good. I'm starting to wake up a little more refreshed and able to actually wake up and get moving, for the most part. Both kids have been sick lately so that's added a little stress, but they're on the up now, which is good. Poor Evelyn smashed her head through a wall the other day, too, because the flavor of Robitussin did not sit well with her...luckily she is okay. Overall, I would say that mind and body are improving significantly.  

Wednesday, February 8, 2017

CLASS WOD (I have to do 1/wk as per my boss)

A
7 min EMOM
[Power Clean + Push Press + Push Jerk] @ 80% push press

Result - 225# across

Stayed at 225# and just focused on keeping the movements fluid and comfortable...and for the fact that I don't have a current 1RM for push press...not that I am really worried about it. Positioning felt good, back felt fine, and I had no qualms with any movements throughout the technical portions of the lifts. 

B
4 rounds for time *15 min cap*
30 dubs
15 Hang Power Snatch @ 95#
30 dubs
3 ring MU

Result - 3 + 76

I was actually really happy with this. All HPS were UB and I was able to string together 2 MU out of the 3 until the last round (only got the 1 rep). I approached with a mentality of staying under control and not allowing my HR to get above 160bpm. With that, I was quite successful. I felt great afterward. Some local muscle fatigue in my shoulders but that would be expected after going 240 dubs, 60 HPS, and 10 RMU.  

Body feels good, brain is clearing up a little bit, and I am beginning to thoroughly appreciate my body more and more as the recovery process is being shown to be quite effective. The Wim Hof is the key component to it all, in my opinion. 

Monday, February 6, 2017

30 min EMOM 
Min-1 - 6 Unloaded Lateral Step-up @ 24" ea leg 
Min-2 - 6 Front-toe Elevated Uneven Stance RDL @2020 ea leg 
Min-3 - 6 Bulgarian Rings Rows 
Min-4 - 6 Seated Straddle DB 2-arm Z-Press 
Min-5 - 50ft hand-over-hand sled drag w/ exaggerated thoracic rotation 
Min-6 - 6 DB 1-arm Sotts Press w/ exaggerated thoracic rotation 

Good to be back at moving some iron and rubber again. This was a good sweat session from coming off of being sick. Today was the first day I felt well enough to actually do something that required a good amount of sweating. It's nice to be moving pain-free as well. Back is feeling good, ankles are still tight but not much pain, and shoulders continue to feel golden. I'm thinking about throwing in Crossover Symmetry as well prior to all sessions. 
 
+ 
Positional Breathing @ 3162 cadence 
-1min Forward fold 
-1min Warrior-1 w/ psoas stretch focus (30sec ea leg) 
-1min Bottom of squat 
-1min Cobra Stretch Position 
-1min Shin Box Rotation (30sec ea direction) 
x2-3 sets

This stuff is money. These breathing exercises are the best. I'm curious to see how much positive gain is made as this continues. 

January 14 through 17

Saturday, January 14, 2017 + Sunday, January 15, 2017

Rested this week. Needed to spend as much time as possible with Rachel. She has not been doing well, mentally, and she needs as much of my support as possible, at the moment. 

Monday, January 16, 2017
A
2k row @ EN1-2

Result - 8:04

B
Split Jerk (blocks) - 5 moderate TnG doubles; rest as needed 

Result - 275# across

Felt good and quick 

C
Power Clean - 5 moderate TnG doubles; rest as needed  

Result - 295# across

Wanted to get ambitious and try 300#, but 295# got pretty spicy towards the end, so maybe I should have stopped at 275#

D
BB Back Rack RLE Split Squat @31x1 - 4 x 6-8 ea leg; rest 60sec b/t legs

Tuesday, January 17, 2017
CLASS WOD
A
10 min Kip/Butterfly Mechanics

B
9 min EMOM
1) 10 Hollow Rocks
2) 12 Supermans
3) 30s fine tuning butterfly pull-up mechanics

C
24 min EMOM @ EN1-2
1 min row
20 OH Lunge Steps @ 45#
15 Box Jumps @ 24" Step down

Result - 5 + 1 min row

Total row distance - 1,395m

Smooth, chill little diddy here. Only issues that came about was my knee. VMO and Patellar tendon felt really tight and put me through a significant amount of discomfort throughout the workout on the lunges. Everything felt fine. Tried to focus a lot on my breathing and apply what we have been working on. 

January 10 through 13

Tuesday, January 10, 2016
A
Row Play x 8,000m
1 round
2k @ EN2
2k @ EN1
2k @ EN2-3
1k @ EN1
500 @ EN3
200@ EN1
100 @ 100%
200 @ EN1

Average per row above EN1

2k - 2:11avg
2k - 1:50avg
500m - 1:28avg
100m - 1:11avg 

Felt alright. Back felt a little sticky. I have really been trying to improve my rowing mechanics through this 1,000,000m work. Been doing a lot of research on appropriate damper settings, toe drive versus heel drive, posture, etc. I'm seeing significantly different results between all of them. Everything from a sustainable average to blisters.

B
AB - 30sec Rest - 30sec x10 *increasing effort each repeat to 90% *goal is to get HR ~160 BPM + 30sec AB @ 90% 30sec Rest 30sec Row @ 90% 30sec Rest 30sec Burpees @ 90% x6-8 sets *record HR data here + AB - 10min Progressive cool-down *full inhale / exhale w/ each breath

HR Results by rounds

1) 167 bpm

2) 170 bpm

3) 175 bpm

4) 172 bpm

5) 170 bpm

6) 171 bpm

Yea...this was rough, but fun. Luckily, the bike and rower are my friends. I feel like, with everything we've been doing over the course of the past 2 years, these 2 machines will always be my friends. No matter how fat I get, I seem to be able to maintain some level of tolerance. Don't get me wrong, it has gone down significantly (especially on the rower), but I'm still able to maintain strong pulls and decent average.

Wednesday, January 11, 2016

Rested today. I was feeling pretty beat up from Tuesday, so I took a break today and mobilized my back and posterior chain.

Thursday, January 12, 2016
A
Row Play x 9,000m
1k @ WU
1k @ EN1-2
+
5 rounds w/ 2 min rest
400m @ 30 min TT pace
100m @ EN1
200m @ 2k PR pace
200m @ EN1
100m @ 100%
+
2k @ recovery

100m results
1) 14.7
2) 14.4
3) 14.7
4) 14.7
5) 14.5

I'm not 100% certain, but I'm pretty sure all of these are PR's. There was a series of 100% effort 100m rows we did last year, and all of those were 15's. Midwestern, grass-fed power, haha. 

B
6 min EMOM
1) 1 Ring MU
2) 2 UB Ring MU
3) 3 UB Ring MU

All successful attempts. First time I have successfully hit 3 UB Ring MU in less than 6 minutes.

Friday, January 13, 2016
AM
10min Progressive Cyclical Warm-up 10min Specific Movement Prep + 15sec AB @ 1200W 45sec Rest 15sec Sled Push @ moderate load w/ high turn-over 90sec x6 + 15sec AB @ 1200W 45sec Rest 15sec Row @ 1;25 90sec Rest x6 + 15min Ski / AB / Row - @ EN0 (100-120 BPM) Breath Training - 5min @4181 (4 in / 1 hold / 8 out / 1 hold)

1200W wasn't too much of an issue on either portion. Sled push was an empty sled on a rubber floor...so it was rough. The row was difficult to sustain after the 2nd round and I rested about 3 minutes between each set of 6 rounds...I did so because I felt like I was going to get sick. I got pretty light headed and drained.
The breathing is becoming a little easier. The tempo was rough at first, especially coupled with movement, but it's improving.

Monday, January 9, 2017

Class WOD

A
3k row not for time, warm-up

Very smooth, 2:25avg/500m. Completed this just for the 1,000,000m row completion. 

B
Back Squat Wave
5-3-1-5-3-1

Result by round

RD1 - 385-405-425
RD1 - 315-405-455

Surprised I did as well as I did on this. I almost stopped after the 315# back squat because both quads and both hamstrings began cramping significantly. 

C
Open WOD 15.1 without the Clean + Jerk
9 min AMRAP
15 T2B
10 DL @ 115#
5 Power Snatch @ 115#

Result - 121 reps (29 rep PR)

I can't believe that I only scored a 92 on this last time. Absolutely remarkable how not-in-shape I was in 2015...and I thought I was! Quite embarrassing when I think about it. I believe that the biggest improvement here is T2B. I did the 1st round UB and the 2nd round in 2 sets (8/7) then 5's from there.

Ended up doing the class WOD today because it fit better with my schedule and the gym in TX now requires the coaches to workout at least once a week so I decided to do this day.   

Tuesday, January 3, 2017

AM
A
[Every 90s] x 6
3 Hang Squat Snatch @ build to heavy

Result - 155 / 155 / 185 / 205 / 215x @ 1 / 215x @ 2

Normally I would be disappointed with this, but it is what it is. 215# felt heavy and my mechanics felt off. This was to be expected.

B
17 min AMRAP
50 Dubs
20 Russian KBS @ 53#
10 Pull-ups

Result - 5 + 50

Dubs - UB / 35 + 15 / 30 + 20 / UB / UB / UB
KBS - UB across
PU - UB / 8 + 2 / 6 + 4 / UB /  5 + 2 + 3

Approached this with the mindset to perform everything UB and rest as needed to ensure that happens...it didn't. It's alright, I guess. It was still a good workout and my heel finally felt good enough to do some dubs. Actually had no pain in my heel at all. Perfect. Dubs felt pretty damn good, too. Rhythmic, smooth, controlled. Pull-ups were all butterfly. Sets that were broken up were due to slipping off the bar, fatigue was not that significant of a factor. 

PM
30 min row @ EN1-2

Result - 7113m, 2:06.5avg

Members at the gym in Texas have comeup with a challenge. 1,000,000m in the year (2,800m avg/day). Cool. I would like to participate in this. I think that it is a pretty cool idea and it seems like fun.