11/29

29-Nov

A. Strict press; 5x5; rest 2 min

80-85-90-95-100 

Felt strong 

B. Strict pull ups; 100 for time

15:24 I was actually pretty happy with this. Did 3/2/2/2 then 89 singles lol but tried to make them fast. Strict hspu; 40 for time

These were so hard after the pull-ups, my arms were blown up. Took me 18:30 :( but I got through them.

D. Advanced frog stand practice/tech work 15 min

I tried the adv frog stand today but didn't get too far, arms were very fatigued at this point.

+

21-15-9

Deadlift 185#

burpees

…rest exactly 1 min

Row 500m for time

DL/burpees took me 8:08

Row took 1:52..

Broke DL 8/7/6 6/5/4 5/4

Burpees I just did steady

The 185 dl felt how 205 used to feel. Hopefully strength in that comes back quickly. My legs were smoked by the end of the row and I was so out of breath. I broke the dl set of 9 because I had the row after with only 1 minute rest, I didn't want to completely blow up before the row.

Though day but a good one. 

11/28 fun day!

 28-Nov

A. Power snatch; build to a tough single

125! Wasn't the prettiest and may should have stopped at 120 but I had to try, I actually missed the first attempt. First time I've pushed and missed a lift. 

120-http://youtu.be/90_34RYcSOw

125miss-http://youtu.be/HoaiRMgOzg8

125-http://youtu.be/VS-n1uxbPCQ

Hit 95-100-105-110-115-120-125x-125

B1. Hang power snatch below knee; 2, 2, 2, 2; rest 10 sec

Last set- http://youtu.be/v57j0o5T-8g

85# runs felt ok. Took me about 1:20 for each, did a back and forth at the gym. The more I let my mind wonder and not focus in every step and longer strides I tried to take the better the runnin felt! Made progress today.

B2. Run 200m; rest 2 min x4

C. Double barrel front squat; 6x6; rest 2 min

Holy smokes! These were tough, fatigued my legs a lot. 

85# for each set he is my last set. 

Last set- http://youtu.be/yNpFMXPxchA

D. 50 DB thrusters 20#/hand for time

2:10 did 30-10-10 pretty happy with this, it burned my arms and legs.

+

15 min run/double unders tech work

http://youtu.be/FY2afTaesMA

Not so pretty lol but it's a start

Oh double unders. I tripped the first 10 attempts I think on the first rep..then finally started getting them. Got up to 9 in a row..def don't feel as smooth as they used to but with time hopefully they come back. 

Knee is pretty sore after all this, lower body just got fatigued. Felt good though. 

11/26

Got this in early early this morning because we left to go out of town to Georgia at 5:30 when I got off work. Haven't done an early am session in a while. 

26-Nov
A1. Eccentric weighted ring dips @33A3; 2-3x7; rest 1 min

25-25-25-30-30-30-30# all x3

Felt Stronger than last week 

A2. Wide grip eccentric only pull ups @41A2; 2-3x7; rest 90 sec

Did 3 reps for all sets

B1. Floor press; 6, 6, 6, 3, 3, 3; rest 2 min

85-95-105-120-125-130-130

B2. Strict toes to bar; 10 reps x6; rest 2 min

Done

C. DB side bends; 15-20x5/side; rest 1 min bw sides

Done with a 25# db did 18reps each side

D. Free standing hs hold tech work 20 min

Getting a little better and better! Getting more consistent at kicking up. Really started trying to use my fingers to balance and gripping the ground. 

11/25

Row sprint 1 min @100%
rest 5 min

280-285 last one I hit 290m 

These hurt! Avg pace was 1:45 last one was 1:44, crazy I used to row a 1:45 for my 1k when I hit my pr..hopefully that comes back one day..soon..
x4
+
Airdyne 1 min @100%
slow spin 4 min
x4

25-26-27-28 these blew my legs up sooo bad haha I wanted to throw up when I finished.

Good session though
+
mobility work/running/jumping practice

11/24 - tough one!

24-Nov
A. Front squat; 5 reps on the min for 12 min (light 4, moderate 4, 'heavy' 4)

75-85-90-95-105-105-110-110-115-120-120-125

Last 2 sets were toughest. 

B. Power clean; build to a tough single (as heavy as knee allows)

165! May have been able to do more but it felt like it was getting heavy on my knee lading so I stopped. Don't want it to get ugly.

http://youtu.be/ZcdWOpeyNw4

+
30-20-10
power snatch 53#
thrusters 65#

Oh boy this was tough! But was a good push, thrusters were the hardest, not in a good position in the bottom so made it tougher to get out of the squat and wasn't generating any power. I'm still squatting with my shins straight like I was on box squats, need to get more comfortable letting my knees go over my toes some. It just feels weird and at times grinds a little. 

But reps were 

Snatch 8/7/6/6/3 - 8/7/5 - 5/5

Thrusters 5/5/5/5/55 - 3/7/5/5 - 10

My back blew up bad when I got to the 20 thrusters I did 3 and had to stop for about :45 to let it relax. This was mentally tough. 

Here's some video - embarrassed with how my thrusters look but I guess I have to start somewhere and I can only go up. But I am happy with how my power snatches felt!!

Thrusters - 

http://youtu.be/lmAF_mvdJwE

http://youtu.be/vSI8ARZZgyY

http://youtu.be/grCYITU1dro

Power snatch -

http://youtu.be/HQjMlhylM6Q

http://youtu.be/RF-xX4qGgsw

+
run tech work

This is feeling better! Leg felt stronger today! Very sore and tired after the workout but drills and runnin felt less awkward. 

11/21

Catching up on Friday's post - def feeling the 2nd day soreness today from Friday's session. It's rainy and cold here today so I've just been doing chores around the house and watching a little tv :) Probably need to airdyne for 10-20min or go on a walk and then do some rolling out to try and help any soreness that will linger into tomorrow.


21-Nov - Friday
A1. Power snatch clusters 3.3.3x5; rest 20 sec/rest 1 min (tng -
increase weight from last week)

75-85-90-95-100
100# http://youtu.be/x9JEj2BGxJ0?list=UUVOO3Wwkh2fWg8u_hUf2v8Q

Very happy I was able to get 100# on the last set. I almost missed the last rep but it felt good, fist time I've really pushed on snatches in a while. I've been timed and scared and I lost that a little tonight and just wanted to go for it.

 A2. Box jump practice - 5-10 reps (same height as last week) x5; rest 2 min

Did 10 reps each set, feeling more comfortbale with these.

 B. Back squat; 10-12x5; rest 2 min (increase load from last week)

95-100-105-110-110
110 got tough so I stayed there for the last set as well. the last 4 reps are usually the hardest and slowest for me each set. Legs just get tired quicker right now than they used to.

 +
15 min run tech work
did some jogging and single leg hops.

 +
12 min amrap:
40 single unders
20 wall balls

7 rounds even - broke wall balls 10-5-5 each set to keep myself being able to move faster and not stop much. I went straight into the single unders each round and the only time i broke was when I tripped in 2 of the rounds. they felt better than last week, didn't feel like I "had" to break to give my knee a rest. It did get tired that last round though.

11/22 - good day

Spent all day at Faction hanging out and training, they had a little mini in house comp this morning then grilled out and trained afterwards. 

22-Nov
AM
A. Push jerk; 5, 5, 5, 3, 3, 3; rest 75 sec

95-105-115-125-135-145 
145 is the heaviest i've gone yet, felt good but at the same time was touch, all other sets i did tng but at 145 i reset before each rep. Don't have the hip explosiveness I used to have yet. 

B. L- rope pull ups (low hand at middle of forearm of high hand)
@22x1; accumulate 20 reps/side

Done, felt stronger than last week. Did mostly singles, a couple sets of 2's

C. Strict hspu; 30 for time

8:50! Huge PR. this is over a 5 minute PR from 2 years ago. It was cool to be able to go back and look at my blog post from 10/27 and see my time and the progress I have made. You sometimes don't truly see the progress you've made until you sit and really look back at where you started. Or I don't at least, i'll get caught up in comparing myself with others times and numbers and tend to not sit back and look at the personal progress I've made which is really all that matters :) Super happy about this time.

When my leg is good enough to test the regional hspu workout again, I want a go at it again :) I think it took me around 8-9 min at regionals to do just 21.

D. Advanced frog stand practice/tech work 15 min

Got a little better and was able to learn to roll out kindof with out completly smacking my back.

I did a little free standing hs work again, much better today. And mike was doing fs hspu or practing them so I decided to try them from a headstand postion and I got to where I did one into a hand stand and held it for about 5sec until I started to have to walk. I was excited about that!

E. Support hold on rings;accumulate 3:30 not for time

Done, but tough..i supported my self with barely letting one foot tough the ground the whole time

F. Pike lifts; 12 reps x3; rest 90 seconds (pause 2 seconds at the top
of each rep)

Did these, not as hard as it thought but the last set was hard, my left him flexor kept wanting to cramp.


PM
6 sets:
Row 750m
15 KBS 2 pood (russian)
15 burpee jump to plate (45# plate)
rest 3 min bw sets

Wholy moly these were tough today! I think because I pushed a lot harder than last weekend. I was sub 5 on all but 1 set yeseterday but last week I only 1 or 2 sets were sub 5 and my first was 5:45.
Times on these were:
4:55 4:55 5:00 5:02 5:00 4:50

I was happy to be able to average almost the same time for each set. After set 3 I started to feel like i wanted to throw up and I really felt it after the last one. I was spent. I think the row is the hardest part for me, mentally at least. I rowed a 2:10 for each set. I just feel like I used to be able to row much faster during something like this, maybe I'm wrong and maybe it's just going to take time to get it back. Russian swings were all ub and burpees weren't bad just kept trying to move as fast as I could.

11/19

19-Nov
A1. Eccentric weighted ring dips @33A3; 2-3x6; rest 1 min

26-26-26-31-31

These were tougher than I expected, felt really good though.

http://youtu.be/PCS-7Iq-zN8

A2. Wide grip eccentric only pull ups @41A2; 2-3x6; rest 90 sec

Really liked these too!

http://youtu.be/eomq90AhLs4

B1. Floor press; 6, 6, 6, 6, 6; rest 2 min

65-75-95-105-115-115

Never have done these before but I liked them. Reminded me of like a box squat for bench press.

B2. Strict toes to bar; 10 reps x5; rest 2 min

These were tougher than I thought they'd be for me. Broke each set

C. DB side bends; 15-20x4/side; rest 1 min bw sides

Used a 25# dumbell

D. Free standing hs hold tech work 20 min

Had fun doing these, got a little better, got mike to spot me on a few this time so I could get into the perfect position and then hold it on my own 

11/18

17-Nov
A. Front squat; 5 reps on the min for 10 min (light 3, moderate 3, 'heavy' 4)

65-75-85-95-95-95-100-100-105-110

These got tough! Knee was a little sore/tired today

B. Banded clean pulls; 2, 2, 1, 1; rest 2 min

Did regular clean pulls, went to cfob but couldn't use their bands either. 

115-125-135-155
+
15 min amrap:
15 wall balls
30 single unders
45 seconds hollow body hold

Crashed energy wise before this but still did it. Knee was a little tired and sore so didn't push too hard. 

Got just under 6rds
+
run tech work

Ran a few straight aways. A little better, not there yet though

11/14-11/15 fri/sat

14-Nov
A1. Power snatch clusters 3.3.3x5; rest 20 sec/rest 1 min (tng)

65-75-80-85-90

These got tough, breathing got kinda high

90# - http://youtu.be/03TqyZWeWGo

A2. Box jump practice - 5-10 reps (comfortable height) x5; rest 2 min

Done, felt good. Stacked 3 45# plates an 1 25# 

http://youtu.be/iGv-g66LxaA

B. Back squat; 10-12x5; rest 2 min

85-90-95-100-105

These got tough! They made me feel week :(

105-http://youtu.be/OWEihN0K7BU

+
15 min run tech work
+
10 min amrap:
40 single unders
20 wall balls

5rds + 40su 15wb

Started breaking single unders because my knee would get tired. Breathing gr high though during this.

http://youtu.be/HrxvnPOWn7Y


15-Nov
AM
A. Push jerk; 5x5; rest 75 sec

85-95-105-115-125

75sec rest caught up to me, felt strong just have to get comfortable in the rebend catching heavier weight

125-http://youtu.be/02b21a46Zvw

B. L- rope pull ups (low hand at middle of forearm of high hand)
@22x1; accumulate 15 reps/side

These were fun but tough. Upper quad kept wanting to cramp at the end.

http://youtu.be/shO5UBXY30E

C. Strict hspu; 25 for time

Pr! 6:45 def could if gone faster but under estimated my self. 

Did 3-2-2-2-2-2-2-1-1-1-1-1-1-1-1-1-1

This was huge progress for me, I've never been able to do doubles like that. I was at 11 at the 2min mark, 21 at 5:07 and 25 at 6:45.

Regionals I'm pretty sure it took me about 8min, if not more, to do 21.

D. Advanced frog stand practice/tech work 15 min

These were interesting and challenging. I liked doing them. I ate it the 2nd attempt, I fell right on my face and ate it lol. I didn't want my knee to hit first so I let my nose and face take the impact and of course everyone laughed at me, they said that was the hardest they've seen anyone fall 2" from the ground.  

Here's an attempt- http://youtu.be/shO5UBXY30E

E. Support hold on rings (try to force full ext rot, if not, put feet
on the ground for slight assistance) - accumulate 3 min not for time

These got tough. Tried to do some with out touching my foot to the ground but had to for 2 of the 3 minutes.

PM
5 sets:
Row 750m
15 KBS 2 pood (russian)
15 burpee jump to plate (45# plate)
rest 3 min bw sets

5:45, 5:05, 5:00 4:55, 4:42

The first one was rough, had a metal battle with my self, I almost called it and quite and tried to tell my self I wasn't ready for a double yet but overcame it did the second one and the battle was on! Told myself this road to recovery and getting back inshape wasn't going to be easy and if I wanted it I had to hurt and push and so I did. Very happy with my last set. I went straight into the kbs and burpees. Burpees feel strong right now. 

Here's the last set- http://youtu.be/quUpWDqioFA

11/12 PRs and Progress!

12-Nov
A1. Weighted dip; 1-2x6; rest 90 sec

25-30-35-40-45-50 all x2

A2. Supinated weighted pull up; 1-2x6; rest 90 sec

25-30-35-40-45-50!!! X2 pr!

http://youtu.be/vkv0iOy4z94

B1. Bench press; 6, 6, 6, 3, 3, 3; rest 2 min

95-105-115-125-135-145!! Pr!!

B2. Bulgarian ring rows; 12-15x6; rest 2 min

15-14-14-13-12-12-12

C. 50 toes to bar for time

2:17! Huge pr!! 

Did 12-10-10-8-5-5

D. Free standing hs hold tech work 20 min

Got some great work in! Mike did this with me so it was super fun! Love the progress. 

Mike - http://youtu.be/0dR1sfAVWmY

Me- http://youtu.be/nnpTAki8HCE

http://youtu.be/amX82e9yyvw

http://youtu.be/JnRVVlTrg5E

Both- http://youtu.be/UNoHnWjpZMQ

11/11

11-Nov
Row 500m @85%
rest 2 min

Done around 2:05-2:07

Legs are sore from yesterday's workout!

x6
+
Airdyne 2 min @85%
airydne 1 min easy
x6

Done, these felt good 

+
mobility work/running/jumping practice

Went to therapy tonight at 5 and did a lot of jumping drills and exercises then went home and did the rowing and airdyne intervals.

11/10

10-Nov
A. Front squat; 6, 6, 6, 4, 4, 4; rest 2 min

85,95,105,115,125,135!!

http://youtu.be/ju5m5u23IC0

Feeling better with these

B. Banded clean pulls; 3, 3, 2, 2; rest 2 min
+
"Randy"
(7 burpees on the top of each min - 55#)

9:50

http://youtu.be/QIYMwGtZRuI

Ouch this hurt! Breathing was high. Right leg was jello when I finished!

+
run tech work

11/8

8-Nov
A. Strict press; 3, 3, 3, 3, 3; rest 2 min

85-95-100-105-110! PR 

My 1 rep is 115 so I hope that's gone up! 

110- http://youtu.be/H1KzO2R1ETI

Last rep is slooowww!

B. Weighted pull up; 1-2x6; rest 90 sec

I was weak on these today. 

25,27.5,30,32.5, 37.5x1, 42.5x1 missed

Played around with these while warming up..http://youtu.be/YdPZ38RiPsg

C1. Strict hspu; amrap in 1 min x4; rest 1 min

Skipped- my head has so much sinus pressure right now it made me dizzy to go up side down

C2. Russian dips; 10 reps x4; rest 2 min

http://youtu.be/pHniNR93YSU

Completed these, 2nd set I actually figured out how to do them with out assistance

D1. Wall facing hs hold; accumularte 105 sec x5; rest 1 min

Skipped because they made me dizzy

D2. Rope pull ups (low hand at elbow of high hand); 10 reps/side x5; rest 1 min

http://youtu.be/aavfcuCG_JQ

Completed these, getting stronger at them! 

11/7

7-Nov
A. Power snatch clusters 1.1.1x5; rest 20 sec/rest 2 min (tng)

75, 85, 90, 95, 100

All felt pretty good. Getting a little more confident.

Here's video of 100# - http://youtu.be/I9awAppjWYU

B. Back squat clusters 2.2.2x5; rest 30 sec/rest 3 min

85, 95, 105, 115, 125

Felt much better today, I do think I need to work on my mobility or something, I felt it and when I watched the video I noticed I lean forward when I get to the bottom of the squat, I think I just need to get more comfortable and let my knees track a little over my toes?

125- http://youtu.be/akSWLAHVGw4

+
15 min run tech work
+
21-15-9
Row calories
burpees
KBS snatch 1 pood (per arm)
OHS 75#

This was a tough one but fun! Took me a few reps to really figure out the KBS snatch with both arms at once, you can tell in the video when it clicks lol. OHS felt pretty good today actually, much better than last week. My legs weren't tired during this it was more my shoulders and my breathing, my breathing got really high during this. Could be partly because I'm sick but probably because im just out of shape still :)

KBS I did - 9-6-6  / 8-7  / 9ub

OHS - 11-10  / 15ub / 9ub

http://youtu.be/x2SPC67YkJ0

PS I am so sore from the TTB and Burpess the other day lol, my abssss....ha

11/5

5-Nov
A1. Weighted dip; 2-3x6; rest 90 sec

20# 25 30 35 40 all x3

A2. Supinated weighted pull up; 2-3x6; rest 90 sec

20x3 25x3 30x3 35x3 40x2 45x2

Pumped about the 45# for 2 

B1. Bench press; 6x6; rest 2 min
B2. Bulgarian ring rows; 10-12x6; rest 2 min

I woke up yesterday feeling kinda sick and had to work til 7pm last night and felt worse this morning, so took some meds, felt a little better but energy started declining fast during the dips and pull-ups so I skipped the bench and ring rows and just did the ttb and burpees, I didn't have the energy to do both. Wanted to get a good sweat in to hopefully sweat this out and I sure did break a sweat during the burpees and ttb.

+
10 sets:
5 burpees
10 toes to bar
5 burpees
rest 90 sec bw sets

Here's video of the last set

http://youtu.be/tA2RAt9M56Y

Sets took

:50 :50 :50 :51 :52 :60 :62 :62 :66 :54

All were unbroken but last 4 sets after 7ttb I would hang for a second and do the next 3. 

Wasn't my grip but was my abs and breathing. 

I was smoked at the end of this!

11/1

1-Nov
A. Strict press; 5x5; rest 2 min

75,80,85,95,100 

Pretty sure 100# for 5 is a pr

B. Weighted pull up; 1-2x5; rest 2 min

25,27.5,30,35,40 all x2 

I had to kick a little to get my chin over the bar on the 2nd rep at 40#

C1. Strict hspu; amrap in 1 min x3; rest 1 min

5-3-3

C2. Russian dips; 10 reps x3; rest 2 min

These were tough, I started getting better at them each set. I had to let my toe tap the ground in the transition for assistance. Are they supposed to be hard? I watched cameille'a crossfit video of her explaining them and doing them but of course she makes them look effortless.

D1. Wall facing hs hold; accumularte 90 sec x5; rest 1 min

Done, broke up a lot towards the end

D2. Rope pull ups (low hand at elbow of high hand); 8 reps/side x5; rest 1 min

Done, these felt good, just got tired by set 4 and 5

10/31 squats!!

31-Oct
A. Power snatch clusters 2.2.2x5; rest 20 sec/rest 2 min (tng)

65,70,75,80,85 - felt good! Wanted to focus on technique. I think it was pretty consistent. Here's a video 

85# http://youtu.be/LeVDEWhWhSI

B. Back squat clusters 3.3.3x5; rest 30 sec/rest 3 min

Was catious on weight and kept it lighter but felt good and feel like I can def do more next time! 

55,65,75,85,100

100# http://youtu.be/rE38gLCOo3c

Felt so good to do this, I actually think I squat better and a little lower now! Ya think? 

+
15 min run tech work
+
For max reps/calories
3 min max calories row
3 min max burpees
3 min max KBS 2 pood (russian)
3 min max OHS 75#

44cal row

40burpees

42 swings

22 ohs

I was breathing hard on this one! Arms got a bit tired too.

So happy to do this! I don't know how to make fancy videos where you combine videos so here's clips from each movement..

Row http://youtu.be/LdaZrifEChE

Burpees http://youtu.be/9oxZnh_LOeA

Kbs http://youtu.be/gfmvLKdnglw

Ohs http://youtu.be/c4jDG0SQh-s

That was my last set of ohs

:)