Sat 18AUG19

In Florida. Trained at CrossFit Evolution

AM
For time:
150 double-unders
60 wall balls (20 to 10’)
30 chest-to-bar pull-ups
150 double-unders

7:40
DU: 125, 25- tripped, wanted UB
WB: ub, easy
C2B: UB, pulling felt GREAT. Good rhythm and tempo on keep and breathing. Last 2 reps lost form a bit
DU: 75, 147, 150- scheduled break at 75, tripped with 3 left. Grip toasted. Shoulders tired but grip was the limited. Also no ac in the swamp which felt different too.
*Overall felt GREAT here and happy with the DU and C2B performances. This would typically KILL me. NOT NO MO.

+
(Rest as needed)
+
15 min AMRAP:
2-4-6-8…devil presses (50/hand)
2-4-6-8…DB step-ups, alternating (50/hand to 24”)
•200m run b/w rounds.

12 of 12 step ups with 12 sec left
-all DB work ub and presses right into step ups. REALLY had to fight to stay ub on step ups, GRIP. Runs were slow so I could recover and push the dB work
+
(Rest as needed)
+
15 min @ 75%:
500m ski- had to sub with Row
20 bird dogs, alternating
20 dead bugs, alternating
20 assault bike calories- subbed with 500m row
25’ bear crawl
25’ crab walk
25’ bear crawl

1.5 Rounds in 15 min (thru dead bugs)
*no ski erg or AB atthis gym. Did quadruped crawl for bear crawls. Crab walk felt great now that I have that mobility hahahaha

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Thu 15AUG19

In Florida. Trained at CrossFit BattleCry

AM
A. Muscle snatch + Hang muscle snatch + Overhead squat x2
3x(1+1+2); Building; Rest 90s
•Prioritize positions and speed under the bar over load lifted.

95, 115, 125

B. Squat snatch w/ 1s pause below-the-knee and in receiving position
3×1.1; Building; Rest 90s
•Prioritize positions over load.

205, 225, 235
These felt money today. A bit short on extension on 235 but OH position looking WAY better. Video of 235:

https://photos.app.goo.gl/kW1sGqVoHWHAN94t7

C. 1 1/4 front squat
Build quickly to a tough single for today @ 30×1 tempo

305 today. Hips felt better this week though and I practiced getting more bounce out of the rebound.

D. EMOM 5:
1 front squat @ ~70% of today’s tough 4 1 1/4 squat

215

E. 5 rounds:
60s tall-kneeling double KB front rack hip extensions
-Rest 30s
45s/side suitcase deadlifts (moderately tough)
-Rest 30s
30s/side single-leg glute bridge w/ foot elevated on medball
-Rest as needed

Complete
26#/h on hip ext
80# on dl’s and they got tough the last couple sets l

Wed 14AUG19

In Florida. Trained at EW Fit

AM
16 min Breath Work
Level 1:
Ujjiayi, Viloma, and Nadi Shodhana techniques
+
“Desk Therapy- Release”
42 minute yoga/stretch video

PM
A. Accumulate 16-18 strict ring muscle-ups not for time

8-failed 9th/6/4- video of the set of 8

https://photos.app.goo.gl/53o5mVoLfD14ZASK6

B. E90s for 15 sets:
1st: 5 burpee bar muscle-ups + 30 double-unders
2nd: 25’ sled push (grinder effort) + 5 strict handstand push-ups to deficit
3rd: 25’ handstand walk + 10 jumping squats
•Jump high.

1st: about 60sec/set
2nd: about 45sec/set, 4-45’s on arrow type sled, about 5” def on sHSPU
3rd: about 30sec/set

C. 15 min AMRAP:
1000m row
15 ring muscle-ups
30 thrusters (95)
•AMRAP version of a previous WZA qualifier.

1 + 15 thrusters

Rows: 3:35, 3:55
MU: 15 UB, 9/6- triceps smoked. Happy with these and how these felt. Longer strapped rings too so adjust form for that and still felt good
Thrusters: 18/12, 15 UB with 35ish sec left
*first round split at 7:25 + transition back to rower.
+
(Rest 5-10 min)
Used full 10 min exactly
+
7 min AMRAP:
3-6-9-12…ski erg calories
3-6-9-12…burpees, 6” target

15 of 15 burpees- had about 6 sec left and I couldn’t get the erg going to get a cal. Lats were fried up front but I actually felt like I was recovering during this.

Mon 12AUG19

In Colorado Springs

AM
6 min Breath Work
Level 1:
Ujjiayi, Viloma, and Nadi Shodhana techniques
+
“Desk Therapy- Recover”
42 minute yoga/stretch video

PM
A. E30s for 5 min:
1 muscle clean
-Into
E30s for 5 min:
1 power clean w/ 1s pause in receiving position
-Into
E30s for 5 min:
1 squat clean
•Adjust load throughout. Keep all sets snappy and with solid technique.

MC. 95, 105, 115, 120, 125, 130, 135, 140, 145, 150
PC: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245
SC: 245, 250, 255, 260, 265, 270, 275, 280, 285, 290
-Felt strong here today. V strong actually. 290 felt EASY

B. E90s for 5 sets:
1.1.1 power clean
•Build throughout. Last set tough.

240, 250, 260, 270, 280
Got video of the 280. Felt REALLY good. Positions looking SO much better

https://photos.app.goo.gl/8XzFXnVSHDKABmSD9

C. For time—
18-15-12:
Row calories
Power cleans (135)
-Into
15-12-9:
Ski calories
Power cleans (185)
-Into
12-9-6:
Assault bike calories
Power cleans (225)

Roughly 21:36
*Timer got turned off near the beginning, had to reset it and start a new one. So I added the rough amount of time (~5min)

PC:
135- UB, 9/6, 7/5- too hot here, especially with the rower
185- 6/5/4, 5/4/3, 4/3/2- this is the round that smoked me
225- all singles with bigger breaks spread in there- these felt great
*one bar, changed my own weights

*in Colorado Springs which is about 2,500’ higher (6,500’). Plus had a new C2 rower which is WAY different than what I have been using. So went out a little hot, died a bit in the middle, then felt better for the last bar

D. 3 rounds:
7 glute-ham raises @ 40×1 tempo
-Rest 30s
20-30s hollow hold
-Rest 30s
30-45s supine banded psoas march
-Rest 30s
7 glute-ham raises @ 40×1 tempo
-Rest as needed

Donezies
GH better with sets of 7 but still tough for me.
30 sec for hollow holds- ALL DAY #YogiStrong
45sec w/ green band for March

Fri 09AUG19

AM
For time:
15 ring muscle-ups
200’ single-arm DB overhead walking lunges (70)
50 double DB front squats (50/hand)
15 ring muscle-ups

10:25
rMU: 15 UB
Lunges: 3 breaks. Right/left/right- right definitely stronger/more stable
Squats: 30/20- grinded here
rMU: 9/4/2- real quick break btw 4 and 2- chest and triceps feeling it. Tough lock out the last rep. Pulling felt good though.
+
(Rest as needed)
+
50 bike calories
-Into
5 rounds:
5 strict pull-ups
10 push-ups, hand-release
15 air squats
-Into
50 bike calories
-Into
5 rounds:
5 strict pull-ups
10 push-ups, hand-release
15 air squats

15:47
Bike: about 2:50 each set. Kept above 400 watts. This was on an air mill.
-Each round was about 1 min each.
-Pull ups: all ub. Got tough last 2 sets
-Push ups: the hardest part of the workout. Was definitely feeling it post MU workout.
-8:00 split with transition to bike
+
(Reset as needed)
+
15 min @ 75%:
500m ski
100’ walking lunges
45s side plank, right
500m ski
30 step-ups, alternating (24”)
45s side plank, left

20:40 For 2 sets
Easy cool down pace. Played around with different ski techs that I’ve been researching on the inter webs- different damper settings, different styles: powerlifting (heavier internally rotated), Mike and James’ style, more/less squats, stroke rate, etc.
This is smart. Similar to snatching, “correct” ski technique isn’t always the best way to approach a CrossFit workout.