2/26

Woke up with sore glutes from those one legged squats. I must need more work on my glutes.

26-Feb

AM

A. Behind the Neck Jerk Grip Strict Press; 3, 2, 1; rest 2 min - 95/105/115  All good.  115 was getting close to a heavy single

B1. TnG power clean; 5 reps AFAP 65# x3; rest 10 sec

B2. 7 bar facing burpees AFAP x3; rest 2 min    TOTAL TIME (incl 10 sec rest - :41, :41, :40)  No problem, lots of hop over the bar

+

3 rounds for time:

5 thrusters 55#

5 unbroken toes to bar

20 double unders

3:04.  Thrusters, of course, easy.  First set of T2B were all that quick movement.  2nd/3rd sets were more swinging than bouncing.  I think I need to continue to work on my shoulders.  That active arch hang seemed to help the most.  DUs - set 1 and 2 unbroken.  3rd set I missed at 10 and 16.

Fun workout.  Kinda felt like a real athlete a couple of times.

Mobilizing this afternoon.

2/24

snatch complex X 5 - 65/75/75/80/85.  Got shoulders engage and elbows locked in later sets.

single leg squats rear elevated foot 5-6 X 3.  Used 25, 30,40 lbs.  Most I have ever used.  Legs a little wobbly but not too bad

T2B  10X 3.  :22, :24, :27.  Tried to get the bounce going but no luck.  all unbroken.

Did the 1 min AD - 17 calories.  Despite others getting a lot more, this was a PR for me and I was okay with it.  I could see 20 in my future.

Negative MUs X 10.  You saw the video.  I will work on the grip but I got 7 actual negative muscle ups!  I started looking straight ahead instead of down and it helped.  Tracey walked me through it, which helped alot.

So today I one legged squatted the most I ever have, PR'ed my AD calories and did negative MUs for the first time.  Have to count this as a good day.

2/22 Monday's workout on Sunday

I am going to be jammed up tomorrow time-wise so I did Monday's today

5 power cleans at 80%- that is 140. I did 3@ 140 and 2@145.  They looked good 

 

30 hang power cleans at 135. Ain't gonna lie this was a challenge. I got 7/5 then 2s and 3s. Time was 5:11.  My max hang power clean is 160 so this was okay.  I looked slow getting those elbows under the bar but it may be due to the fact that I needed a big pull

6 AMRAP- 10 burpees, 10 Russian kb w/70lb, 20 dus. I didn't have a 2 pod bell so I subbed with my 1 pood bell but did one handed kb snatches.  Got 4 rounds even which was more than I thought.  All du sets unbroken except last one (16/4). I had to motor on those burpees

Workout was good but Lord Have Mercy I look slow!

2/21 saturday

6x60 handstand holds- got first two like butter. Shocker!  Then did :46/:14, :38/:22. Had slight nosebleed had to stop 5 mins.  Then did :60, :46/14. 

Side planks :20 sec/side x 5. Elevate top leg.  No problem on the right side. Tougher on left side. Partly strength partly balance is the problem 

4 sets of 30sec DL 185#, bj 20", burpees. Dls were 15,16,15,13; BJ were 11,12,12,13(last set were step ups which are faster for me) burpees were 8,9,8,8 totals were 34,37,35,34. Worked on better burpee form but felt slow. Dls strong, BJs okay 

2/20

Row 4x300. 4 mins rest

57.5, 59.2, 1:00.7, 1:02.0

1 min = 1:40 pace for 500 so these were good times for me. I was pleasantly surprised.  I didn't expect to fall off 4.5 seconds but in the last two I couldn't generate that initial pace of 1:30-1:32. I think this means my arms got tired before my legs but I am not sure

2/19

8 Squat snatches @80%.  I got good depth and shoulder lockout on all but one.  I did 4 X 80 and 4 X 85.  My power snatch is 122 but my squat snatch pr is 105.  I have a feeling I am going to be raising this soon.

3 EMOM squat clean at 115 for 10 mins.  - Like butter.  I enjoy doing these.  I think I still need to receive the clean lower but it is hard to get the full pull you need to higher weights and get down that quick.  I was never quick and age hasn't helped.

15 neg muscle ups - I am getting closer to getting through these,  I can drop from the top and get the rings in front of my shoulders at the bottom but coming down slowly is not there yet.  I can do the ring pullup to my shoulders so there is about a three inch range where I cannot move through yet.

3 rounds 20 wb 30 lbs to 9 feet, 15 pushups, 40 ski erg calories.  5:35, 5:48 and 6:13.

First, that is a heavy ball.  Throwing it is not the problem but catching it in position to send it back up is.  The most I got unbroken is 9 before I just missed catching it.  Pushups challenging but I got through the first 2 sets unbroken, third set was 12/3.  Ski erg was 3:16, 3:22 and 3:40.  I didn't push the ski erg too hard because I need to get the right form.  I went pretty hard but feel there is a knack to really motoring on that thing.

2/17

DL 3x3 -315.  Like butter

Hspu - did 3 mins- got 15.  I struggled with this.  Maybe shoulders just tired 

Partnered with Adam Keene.  We did 2k row (my two 500s each started out around 1:40 and moved up to 1:50.  Our combined time, including transition was 7:21. 

Did 30 power snatches @80 in sets of three and four.   Went okay but still need to drop further. 

50 Push presses at 65 lb.  mostly in sets of 8-10.  All okay but shoulders tiring

One half of 120 burpees. Form not bad - getting better

2/16 at Crossfit Terminus

Run 1 mile - 8:18. There were 8 in the class and I was seventh.  Two women under 7 minutes. 

Team workout- row 2000 in 200 m splits, 150 burpees to 45 lb plate. 100 box jump overs 20".  21:18. I did half of each 

Rowed the splits at 1:44 pace on average.  Kept up and did burpees with good form.  Good workout  

2/13

Push press 5/push jerk 2  X3  115,125, 135 (4 presses), 115.  You saw my form.  Needs work.   I have more power and just need to tap into it.

muscle up practice (15minutes) - After watching the videos I spent the time testing whether I am actually strong enough to do a muscle up.  After 15 minutes, I decided I am.  I did false grip pull ups (touching rings to pecs), strict bar chin ups and strict bar pull ups, touching bar to chest each time.  I still struggled with the transition point in the negatives.

Back bridges -  i experimented on these and can do them fairly well (not sure what they look like) if I put my hands on something like the prowler base.  When feet and hands are on the ground I can get my head off the ground but have trouble pushing through.  when feet are elevated and hands on the ground I cannot get my head off the ground.  Feels like a flexibility issue.

12-9-6 205# DL, bar facing burpees 4:23, 4:37, 4:38.  I was proudest of the last set.  During the DLs, I never took my hands off the bar.  The burpees were okay and I went to my knees a little in the last set, but that bunny hop over the bar can become a challenge to me.     In earlier sets, I went faster on the DLs but did drop the bar on occasion.   In the 12s, Rd 1 was 9/3, rd 2 was 6/3/3.  The 9s were 6/3, 5/2/2.  6s were unbroken in every set.  I would say this was mental but I could feel my back getting tired.

Okay day.  I suspect I was still a little tired from working out with you ;)

Off Saturday, Off Sunday.  Class at Crossfit Terminus Monday.  Back at it Tuesday.

2/12

Started with squat snatches after a nice long warm up.  I really do a lot better when I warm up ;)

Snatched 75, 75, 80, 80, 82.  Felt great.  Caught most of the lifts closer to a squat position.  Held it in the bottom.  This was good practice.

Crossovers - 4 sets 8 reps per leg.  0, 15, 20, 20.  Not much to say other than doing these correctly really opens up your hips.

5 sets - (3 sets + a double set)
15 Thrusters 75#
10 CTB
15 BJ 20"

1:41, 1:52, 2:06, 6:50

Thrusters were fine through three sets - unbroken.  I did 5/5/5 on set 4 and 4/4/4/3 on set 5.  CTB were 5/5, 5/3/2, 4/3/3, 3/3/4, 2/2/2/2/2.  After the thrusters my shoulders were really tired.  Confession time - I got high enough but could not make contact with the bar toward the end.  legs were getting jellied so I had to make myself jump high enough to get to the bar.

Box jumps were jumps for sets 1 and 2.  Sets 3 & 4 were a mixture.  Set 5 was step ups.  I didn't trust myself to get up to that box.

I was fine with the workout but I am surprised I lost so much time on that double.  I think that was a mental weakness brought on by the "Fog of WOD" as I call it.  I should not have rested as much.

But, I had a lot of fun.  Thanks for working out with me.

2/11

Split jerk tough single. Got to 165 easily but couldn't get more than that. 

5 rounds of planch, arch hang holds, 12 t2b, 10ctb. Times on t2b- :36,:34,:34:32,:38 All but last unbroken but there was a lot of swinging.  Ctb were :34,:28,:32,:32,:34. I can only do 5 in a row!  I was hitting 5 in 11 seconds, come off the bar for 5 secs, do three in 6 secs come off the bar, back on to finish. I suppose I should be happy since I couldn't do any six months ago but I sure wish I could do 10 in a row. 

By the way, I am eating more

2/7 Saturday

3x 1k row, 15CTB, 15 burpees and 15 BJ 20"

23:03

First round in 6:58. 4:10 for row, then one minute per other item including transition. The pull-ups were just not there.  Struggled getting chest to the bar.   Burpees form better than ever.  

2nd and third rounds slower due to a little slower row but mostly pull-ups.  

I was pretty worn out today.  Looking forward to day off

Thursday 2/5

This was a 7 am workout and I was still feeling the effects of the workouts Monday and Tuesday.  I felt stiff and a little sore to start

Squat snatches. 85%- really had to work to get in the full squat. 5x 85, 3x 90

Back squat 5x5-  185,195,204,215,225. Once I got warmed up and going I probably could have done a little more

Bench 5x5- 150,155,160,165,160. 

100 thrusters at 65 lbs- 6:54. 30 in the first minute, then 10,10,7,7,6,6,5,5,5,3,3,3. My legs went before my shoulders. My goal was sub 8 so I was pleased

Show up, shut up, lace up, right?

Tuesday 2/3

Split jerk tough double -135,145,150,155,160 (missed 2nd). I was okay with this.  I didn't think I could get 155 down from the top but I did

Planch hold, arched arm hang, 12 t2b, 12 CTB x 4.  All okay.  T2b were :34,:36,42,40. Got all 12 twice then 2 sets of 6.  CTB were :35,:41,:51,:56. Did not go unbroken but the times are a big improvement.   

50 cal AD, 200 DUs, 50 cal AD. Time 16:08.  First 50 in 4:12, averaging 12 cals/min. dUs took 5:30 cause my legs felt like rubber!  I just at couldn't jump very many times before losing it. Last 50 AD in 6:08. Times are estimated and there was some transition time. Okay time but needs to improve 

Monday 2/2

Squat clean 5 @ 85%- 155lbs.  All like butter but I need more bounce off my hips or upper legs

Thruster 3rm- 135.  

Barbell walking lunges 20 steps x 3- 55,55 and 45lbs.  

Goblet Cossack squats-35, 44, 53, 53 4/leg x 4.  With 2 sec pause at bottom

20 lb wall ball to 10 feet.  50,40,30,20,10 with 15 burpees in between.  20:28. That wall ball starting getting heavy around 30 reps in round one and stayed heavy.  Started round two in sets of 4.  Most of rounds 3-5 were 2s and 3s.  Burpees were steady but not fast.  Need to work on those some more.  

A good workout