8/7/16

Active Rest / Complete Rest

-Played 3-4 hours of off and on beach volleyball. Pretty much would play a game, take a few minutes to swim in the ocean, chill for a few minutes in the sun and then play another game. Solid Sunday afternoon.

8/6/16

This morning was a pretty solid session. I wasn't too taxed by the end of it, no heavy barbells today. Overall got a good workout out of this and it was a good compliment to yesterday. Really happy I'm without back pain after nearly 100 dead-lifts yesterday and a bunch of front squats... finally getting back into all the shit I used to love doing every week.

A.
3 Sets, not for time:
6 Bar Muscle-ups
:30 Handstand Hold
40 Double-Unders

-Complete ... solid warm-up

B.
On a running clock:

For time:
20 Unbroken C2B Pull-ups x 4 Sets
Rest as little as possible between sets

-5:23 (fail - only got 12 pull-ups UB on last set), called it at 5:23 due to minor hand tear ... got the first 3 sets unbroken, went at 0:00, 1:00 and 3:00 ... can't remember when I started that last set, probably a little after 5:10. My grip went out hard and I was tearing, so called it. I haven't done a workout like this in a while (if ever), it was very challenging and a nice change.


at 10:00 begin....

C.
For time:
60 Calorie Row
40 Toes-to-Bar
20 Thrusters (155#)

-9:20

at 20:00 begin...

D.
For time:
1 Mile Run
200 Double-Unders*
*Whenever you break perform 5 BBJO (24")

-11:20 (~7:40 mile run, broke DU into two sets of 178/22, only did 5 BBJO)

E.
3 Sets, not for time:
100 Foot Overhead Carry (2 x 53# KB)
100 Foot Farmer's Carry (250# Trap Bar)

-Complete ... nice finisher, probably should have used more weight for the farmer's carry, but was just using what the guys at the gym put on there. Want to hit more farmer's carry soon.

F.
20 Minutes cool down stretching

-Complete ... much needed after yesterday.

8/5/16

AM Workout (0600) 

This morning was a pretty rough workout ... I didn't feel particularly great. I haven't been dead-lifting or front squatting much at all due to my injury, so doing this at high intensity at a moderate load was kind of rough. Definitely felt much more taxing than I thought it would. Did this in a bodybuilding gym with no chalk, so dead-lifts took a little bit more time than they usually would, sweaty bar was hard to hold on to. It was good to do the squats/deadlifts in front of a mirror to check my form and butt wink, made me slow down and really focus in on moving well. Overall got a lot out of this, left me pretty tired by the end of it.

A.
For time:
10,9,8,7...1
Body Weight Bench (185#)
1.5 Body Weight Dead-lift (275#)
Body Weight Front Squat (185#)

-30:08 ... much more difficult than I thought it would be. Getting back into deadlifting and squatting is rough.

B.
3 Sets:
Strict Weighted Dips (35)# x 8 Reps
Rest as needed

-Complete

C.
3 Super-Sets:
20 Rope Tricep Push-Downs
10 Barbell Curls
Rest as needed

-Complete ... just went for a pump here, don't remember the loads I used

D.
3 Sets:
10 Cable Cross-Overs (50# each side)
Rest as needed

-Never done these before, definitely a different stimulus than anything I've gotten through crossfit.

PM Workout (1630) 

Had a solid session this afternoon. Wasn't really planning on training a second time, but I looked up the class workout on my drive home from work and it looked solid. Gave it a go. I enjoyed it and got some good intensity out of it.

For time:
27 Calorie Row
27 Burpees-over-the-bar
27 Dead-lifts (185#)
27 Push-ups
27 Box Jumps (24")
27 HSPU
27 Box Jumps (24")
27 Push-ups
27 Dead-lifts (185#)
27 Burpees-over-the-bar
27 Calorie Row

-16:53 ... good cardio, had a good time doing this with the class. Not too taxing. HSPU were rough after this morning, didn't have much push in my shoulders/triceps. 

8/4/16

Complete Rest ... body is feeling pretty ripped up. Really looking forward to my body building session tomorrow though.

8/3/16

AM Workout (0530) 

This morning was a solid workout. Lower volume overall, but everything felt good.

A.

Every 2 for 12 (6 sets):
Snatch Pull + Low Hang Power Snatch + Overhead Squat + Snatch (all touch-and-go)

-135#, 135#, 165#, 165#, 185#, 205# 

Straight into…

Every 2 for 6 (6 sets):

1 Snatch 

-215#, 225#, 235#, 250# x 3 fails ... everything up to 250# felt very easy. Snatching was feeling great, so I just went for that PR attempt. Probably with a little more rest between attempts and/or not being sore as hell in my legs from yesterday's workout might help. I will snatch 250# soon.

B.

For time:

800m Run 

30 C2B Pull-ups

45 HSPU 

30 C2B Pull-ups

800m Run

-17:00 ... last 800 sucked, overall everything felt pretty solid though.

PM Workout (1200) 

EMOM 30 Minutes (10 Sets):
Min 1 - 20 Calorie Row
Min 2 - 5 Supinated Strict Pull-ups + 10 Push-ups
Min 3 - :35 Plank Hold

-Complete ... this was a nice chill cardio session ... wasn't planning on doing this, but I was bored out of my mind at work and decided to sneak this in. 

8/2/16

This morning was as a solid session ... first back squatting I've done in a very long time. Really tried to hammer out good positions and not worry about going heavy. Metcon tossed me... left me really taxed, haven't been doing much barbell stuff with my legs, I could really feel it today.

A.

Back Squat – Work up to tough single

Then 80% of today’s single for 3x3

-Single = 345#
-80% 3x3 = 275# ... got all reps very easily, was just feeling things out. 

B.

EMOM 20:

Odd: 10 Hang Squat Clean (115/85#)

Even: 6/4 Muscle-ups (scale as needed)

-If you miss a round, take the next minute off and then begin on the following minute

-Finished 9 Rounds (7 unbroken, then 7/3 and 6/4 on cleans for last two sets) ... got over to the final set of cleans at about 18:40 (:40 into the last set) and just called it. I also ripped my hand on the muscle-ups, so that was another factor in why I called it. Really tough conditioning... will re-test this eventually to try to get all 10 rounds unbroken. 

C.

2 Sets:

Bulgarian Split Squats (2 x 35# DB) x 10 reps each leg

Rest as needed

GHD Back Extension x 10 reps 

Rest as needed

-Complete ... went super light here... my legs were destroyed from part B. 

8/1/16

AM Workout (0600) 

This morning was a solid workout ... probably the best I've had on base so far. I was really happy to train and got after it this morning, despite being alone.

A.

Every 2 for 20 (10 sets):

Push-Press + Push-Jerk + Split Jerk

-185#, 185#, 205#, 205#, 225#, 225#, 235#, 245#, 250#, 255# (failed push-press, got PJ + SJ) ... felt pretty solid. 

B.

For time:

42-30-18 – Calorie Row

21-15-9 – Overhead Squat (155/105#)

Rest 10:00 then…

For time:

300m Run 

10 Toes-to-Bar

300m Run 

20 Toes-to-Bar

300m Run

30 Toes-to-Bar

Rest 5:00 then…

AMRAP 3 minutes:

1 Strict Press (95/65#)

3 Push-Press (95/65#)

5 Push-Jerk (95/65#)

-9:59 ... rough OHS. I was surprised I had to break them up.
-6:44
-6 Rounds + 1 Strict Press ... this was the toughest thing I've done in a while! Rough on the shoulders.

C.

3 Sets:

DB Row (75#) x 10 each arm

Rest as needed

Hollow Rock Hold x :30
Rest as needed

-Complete

PM Workout (1300) 

Every 2 for 16 (8 sets):
200m Run

-Kept these pretty chill... each interval was between 33-40 ... my legs felt pretty thrashed generally. Good to get a little afternoon activity in though. Looking forward to training tomorrow! 

7/31/16

Active Recovery.

Super Easy 32 Minute Run ... lots of rolling hills and sunshine. Great thing to do on a Sunday afternoon. 

7/30/16

This morning was a super solid session. I was pretty beat up in my shoulders/chest from yesterday and today's workout was a whole lot of pressing. I was sore and tight, but still got all the work in. Really fun conditioning workout.

A. 

Hill Sprints 

-I think we did about 6-8 intervals of varying distances. Basically the coach of class called out random distances for us to do each time up this giant hill and we would walk back down. I went about 85-90% effort on these, was definitely a solid warm-up. 

B.

Speed Dead-lift 

5 x 5 

Rest as needed 

-Went 225# across the sets ... focused on position and speed on the lockout ... not too taxing. 

C.

Find a 1 RM Push-Press 

Singles  = 225#, 245#, 265# (f), 255# ... shoulders are super tight/sore from yesterday ... felt rough from the get-go. Not a PR. 

D. 

10 RFT:

3 Power Clean (205#/145#) 

3 Shoulder-to-Overhead (205/145#)

6 Strict HSPU 

-23:11 ... rough workout, was shooting for under 20, but HSPU really got me. I consistently did the power cleans as singles, all S2O unbroken. HSPU were all over the place ... first set unbroken, then everything else was 4s, 3s, 2s, 1s ... just did what I could. Really tough going right to the wall after those S2O. 

E.

3 Sets:

GHD Plank x :60 

Rest as needed

DB Lateral Raise x 10 reps (2 x 15# DB)

Rest as needed

Ring Rows x 8 

Rest as needed 

-Complete ... good cool-down. 

7/29/16

AM Workout (0530) 

Was working out alone this morning and I wasn't feeling hard crossfit. Got together a bodybuilding workout and enjoyed myself. Kept the rest intervals short, all less than 2 minutes. Got a huge pump and just had fun in the gym.

A.

Bench Press

Build up to a heavy single

Then 80% of that 3x3

Then 70% of that 4x4

Rest as needed

-235# for the single ... built up to this quickly ... much more there, but was working out alone so didn't really push it.
-80% (190#) = 3x3
-70% (175#) = 4x4 ... everything felt very solid, light numbers. 

B.

Incline DB Bench Press

3 sets of 10 reps

Rest as needed

-60#, 70#, 70# ... less than 2 minute rest, haven't done this in a while, didn't feel great. 

C.
3 Sets:
Weighted Dips (20#) x 8 reps
Rest as needed

-Complete

D.
3 Super-Sets:
Rope Tricep Push-Downs (can't remember the weight?) x 20
Close-Grip Barbell Curl (75#) x 12
Rest as needed

-Complete

E.
3 Super-Sets:
French Press (70#) x 8
Single-Arm Preach DB Curl (30#) x 16 (8 each arm)
Rest as needed

-Complete

F.
3 Sets:
Overhead Tricep Extension (15# DB) x 10 reps
Rest as needed

-Complete

G.
3 Super-Sets:
Rope Face Pulls x 12 reps
Push-ups x 12 reps
Rest as needed

-Complete

PM Workout (1100) 

2 x 1600m TT

Rest 5:00 

-Tried to get this in a little earlier because running in the heat blows... it was upside of 80 degrees when I ran these though. I was pretty tired and hungry when I got out the door to do this, I didn't want to run... completely forced myself ... but it was okay once I got on the track and started moving... anyway, outcome was this:

-Mile 1 = 5:35 (23 seconds improvement from 5:58 on 4/23/16)

-In April my splits were = 85, 3:00, 4:20, 5:58Today = 80, 2:40, 4:20, 5:35 ... so I'm not entirely sure what happened today, I just hauled ass on that last lap. I felt much more fit than I remember feeling in April. 

-Mile 2 = 6:45 (really dragged ass... put everything I had into that first one)

7/28/16

Complete Rest ... fairly sore in my shoulders ... definitely needed the rest today.

7/27/16

A.

On a 25:00 Clock…

Every 2 for 10 (5 sets):

Snatch Balance + Overhead Squat + Overhead Squat

Straight into…

Every 3 for 15 (5 sets):

Snatch Balance + Overhead Squat

-185#, 185#, 205#, 205#, 225#
-225#, 235#, 245#, 255#, 265# (PR) ... this is a 5# PR ... probably more there. I was lifting on an uneven surface, which is far from ideal. 

B.

For time:

10,9,8,7…1

Power Snatch (145#/105#)  

Overhead Squat (145#/105#)

Strict Ring Dip 

-22:50 ... this was supposed to be done with muscle-ups, but the only rings I had access to were very low to the ground. This really pissed me off initially, but once I got moving I still got a great workout and challenge out of this. I was working out alone, no music and with the uneven surface I was chasing my bar all over the fucking gym as it rolled away every time I'd drop it. Not ideal and I could definitely go faster if I didn't have all these adverse conditions. But in retrospect I should just be happy I get a gym to workout at and that I can workout pain free.

C.

3 Rounds, for quality unbroken sets:

10 Strict Pull-ups
Rest as needed 

10 Glute Ham Raises

Rest as needed

-Complete

7/26/16

AM Workout (1100) 

Rough workout this morning... worked out alone in a super-hot outdoor gym (about 85 degrees) with no music. It was tough to go hard given I was alone and the intense heat.

A.

Work up to 1 RM Box Squat

Followed by 3 sets of:

Tempo Back Squats x 3 reps @ (4 down, 2 in bottom, 1 up)

-Box Squat Single = 385# ... no where near a PR, went on the lighter side.
-Tempo = 3x3 @ 225# ... light/easy, no back pain which is good though.

B.

For time:

1000m Row

25 Thrusters (95/65#)

25 Toes-to-Bar

100 Double-Unders

25 Thrusters (95/65#)
25 Toes-to-Bar

-12:00 ... hot...alone ...  awful ... no chalk, so T2B took longer than I expected.

C.

3 Sets:
Side Plank x :60 – right / left
Rest as needed

-Complete

PM Workout (1730) 

Felt like this morning wasn't a very good session... looked at the local gym WOD and figured I'd give it a go. Ended up being a solid conditioning session.

A.
Tempo Dead-lifts - 4 sets of 4 @ 6111 (6 second descent)

-225# Across ... didn't go super heavy, felt a good stretch in my hamstrings though.

B.
4 RFT:
25 Russian KBS (2 pood)
25 Toes-to-Bar
*EMOM: 5 Burpees

-10:40 ... fun / short WOD, felt much better this afternoon than I did this morning. Glad I got this in and got some good intensity. 

7/25/16

AM Workout (0530) 

Back to programming for myself and to training alone ... working out alone kind of blows, but got the work in today. 

A.

Every 3 for 18 (6 sets):

Power Clean and Split-Jerk x 1 rep

Followed by…

1 set:

Strict Press x Max Reps @ 75% (135#) 

-Clean and Jerk = 225#, 245#, 265#, 275#, 285# (failed jerk), 285# ... felt pretty good today. I was lifting in front of a mirror, it kind of threw me off, especially on my jerks. I should have easily had the 5th jerk, but just kind of fucked it up because I was watching myself in the mirror.

-Strict Press = 9 reps at 135# ... pretty big effort, felt tough. 

B.

AMRAP 12:

25 Calorie Row

16 Burpee Box Jump Overs (24/20”)

6 Strict HSPU (4/2” deficit)

-3 Rounds ... used 2 x 35# bumper plates for the HSPU. I don't think I've ever actually done strict deficit HSPU in a workout before. Tough challenge for me, not too taxing metabolically though. 

C.

3 Sets:

Plank x :60

Rest 2:00 

-Complete

D.

3 Giant Sets: 

4 x Strict Supinated Pull-ups (8 second descent)

10 x Standing KB Curls (2 x 35# for two sets, dropped to 24# for last set) 

6 x Strict Tempo Dips (3 seconds down, 2 seconds up)

20 x Overhead Cable Tricep Extensions (12.5# for two sets, 17.5# for last set) 

Rest as needed

-Complete ... really solid pump.

E.
15 Minute ROMWOD

-Complete 

PM Workout (1200) 

A. 

5 x 400m

:60 Rest

-78,78,77, 82, 78 ... really hot at Camp Pendleton... legs still store from all the wall-balls on Friday. Overall kind of a rough session... didn't feel particularly great.

B.
10 Minute Handstand Walk Practice

-Was consistently getting about 10 yards each attempt. Was doing this on a turf field on a very hot day, was tough on my hands with the heat. 

7/24/16

Complete Rest

7/23/16

On vacation with my fiance this weekend, so we just made up a workout that sounded mutually appealing and got after it. We were in Del Mar and went into a gym for 'open gym' hours. Got a good sweat on and did some stretching afterwards, was a good way to sweat out the alcohol from last night.

A.
AMRAP 20:
6 HSPU
7 Burpee Pull-ups
10 KBS (70/53#)
200m Run

-Don't remember the rounds at all, just went at a consistent pace. Everything felt fine, running in the heat was a little tough, definitely began to slow down on the run during the second half of this.

B.
15 Minute ROMWOD

-Complete

7/22/16

I wasn't planning on doing a class WOD today, but I was awake so I decided to go ahead and give it a go. It ended up being a pretty decent workout.

A.
Clean Grip Dead-lift - Heavy Double

-Worked up to 385# ... haven't been deadlifting much at all, felt fine. Went double-overhand, but did not hookgrip. Glad I could deadlift pain free.

B.
EMOM Until Failure
Min 1 - 20 Wall-Balls (20/14#)
Min 2 - 1 Rope Climb (15')*
*Every 6th minute add a rope climb (i.e. at 6 do 2 RCs each odd minute, at 12 do 3 RC, at 18 do 4 RC etc.)

-I got through minute 24, failed minute 25. The 25th minute was my first set at 5 rope climbs within the minute. I got through 4 and failed the last one. Tough workout overall, solid way to push myself, wall balls felt great.

7/21/16

Complete Rest

Body is feeling good... felt like training, but just let myself rest. This low volume week is really treating my body well.

7/20/16

AM Workout (0530) 

Another morning class workout... wasn't really a fan of the programming today... metcon was stupid ... but tried to get as much intensity out of this as I could.

A.
Behind the Neck Split Jerk - 5 sets of 3 reps
Rest as needed

-205#, 225#, 245#, 260#, 270# (PR?) ... I don't think I've ever tested a 3 RM behind the neck jerk, but this is technically a PR.

B.
For time:
Row 500m

Rest 5:00

For time:
30 Power Cleans (115#)

Rest 5:00

For time:
Row 500m

-1:28.8 (not a PR)
-About 60 seconds? didn't really catch the clock, went unbroken though
-1:37.8 ... rough

PM Workout (1130) 

Had some time to get some extra work in, threw something together. Got some lifting in, wanted to hit a conditioning workout, but didn't have the time.

A.
Strict Press - 4 sets of 5 reps
Rest as needed

-95#, 115#, 135#, 155# ... last set was a big effort, didn't feel great.

B.
Every 2 minutes for 20 minutes (10 sets):
3 x Hang Power Cleans + 1 x Power Jerk

-185# x 2
-205# x 2
-225# x 2
-235# x 2
-245# x 1
-255# x 1 ... last set was tough, I was pretty tossed by the end of this, primarily from the fact that I was doing this outdoors and it was really hot at Camp Pendleton today.

7/19/16

AM Workout (0530) 

Class workout... didn't really fit in my routine right now... but went at it anyway. Kind of fucking stupid, but this gym doesn't post their workouts the night before. Really pissed me off, but once I got rolling on the conditioning I felt very fit.

A.
40 Minute Warm-up
Rowing/Mobility/PVC/Barbell Stuff (up to 135#)

B.
'Nancy'
5 RFT:
400m Run
15 Overhead Squats (95/65#)

-11:55 ... last time I did this was in 2012 ... I PRed today by about 10 seconds... but who knows because every gym's 400m is different. Regardless I felt very fit throughout this workout.

PM Workout (1200) 

Every 2 for 16 Minutes (8 sets):
300m Run

-Each interval was about :50-:60 seconds ... about 1:1 rest. Tough workout in the sun at the Main Side track at Camp Pendleton. Really nice facility right next to my shop, will definitely be utilizing it more over the next few months.