5/20

Nick - I left you a vm about continuing individual training.  You know I think you are solid coach and I am considerably stronger than I was when I started but I value the community of working out with others so much that I don't think I want to continue.  I readily admit that there remains a remote possibility I could make it to the Games but competing daily on Wodify brings me a lot of pleasure and I think I prefer it as a way forward at this time.  Being part of the fitness challenge has underscored how much I enjoy the give and take of regular competition.

So, move me back to regular gym membership starting June 1.  I hope you don't hold this against me because I think you are fine coach and a great human being.  I wish there were more people like you. I am a proud member of Crossfit Reignited.  And I hope to be in Carson one day pulling for you!

Having said all this, I did PR my power clean at 175.  Looked good doing it, too.  I got three rounds on that 20min AMRAP of 10 strict pus, 10 hspus and 10 GHDs.  The pullups got me honestly.

5/19 Tuesday

19-May - forgot my video cam!

A. Split jerk; 5 singles @91% 1rm; rest 90 seconds  I did 160.  Worked from full grip to finertip jerks, which requires a little more speed.  Got all 5 okay.

B. Push press; 2, 2, 1, 1; rest 2 min  135/140/150/160.  PR!  I worked on making sure I had not knee flex at the catch.  The last one had some press out in it but it wasn't that hard.  I think I have 170 in me.

ROWED 500m - 1:41.  New pr!  I averaged 1:37 through 250 and started dropping seconds each 25 meters.   Was at 1:45 by the end.  Shit got real.

+

10 sets:

prowler push 50m (same load as last week) - I couldn't finish this unbroken last week so I dropped down and did it right.  4 X 50lbs, 6 X 60 pounds.  don't laugh at my weights but if you are going to do it correctly you have to start somewhere.

rest 3 min

(rest 5 min bw sets 5/6)

I am going to do Thursdays workout tomorrow and then take Thursday off since I missed yesterday.

05/16 saturday

Due to some family demands I didn't get the squats in yesterday so I started with them.  I did the heaviest squat snatch with okay form I could - got 105.  That is better than I have ever done, but now that I am beginning to lock out some, I have to get a bigger chest and spread the bar.  This should allow me to get into the hole a little better. I have made progress but I have some work left to do.

https://www.youtube.com/watch?v=Mf9SD-6sa0o

I then did 12 snatches at 85.  Again, better than in the past but I now must focus on receiving it lower and sitting in the hole.  I did get lockout on some of these and worked on pressing my shoulders out.  If I can do this most of the time I need to work on my hips and foot problems.

https://www.youtube.com/watch?v=_z9paLS-BkE

I then moved to the hspus.  50 strict.  I did about 5 and felt my trap muscle on my right side hink up.   I had been squeezing them tight during all those snatches.  I thought the best thing to do was stop.

I did the 30 second ring holds and 60sec chin over bar holds, three rounds each and called it a day.

I hope to come back Monday but will likely get back to late to workout.  I will just pick up Tuesdays workout and go from there unless I hear otherwise.

05/14 thursday

Power cleans 1.1.1 X5 @ 155lbs.  Worked on form  Sets got better as I went along.

https://www.youtube.com/watch?v=uAbO4UKJzoQ


Deadlifts - 7 EMOM X 7 @  205.  all good.  slowed down from 12 seconds to 16 over the 7 sets.  worked on getting more leg bend.

https://www.youtube.com/watch?v=LLdF24FHIHc


30 power snatches @ 65lbs X 2.  Sets were 1:36 and 1:30.  Both unbroken.  Just found the pace and stayed there.  Not awful but I was ready for the sets to end.

30 unbroken DUs/ 45 sec FLR.  I got the first 30 then missed twice, got one, got another, missed once then got the 4th unbroken.  FLRs need work on form.

https://www.youtube.com/watch?v=BA6UG-6zaN8

https://www.youtube.com/watch?v=mCBox4YavjQ&feature=youtu.be

05/12 going overhead

10 split jerks.  Form is improving.  Still a little wobbly but a few actually looked okay.  87% is 152 lbs.  I did first three at 145, next four at 150, last three at 155.  I need to start looking straight ahead and making sure I lock out.

https://www.youtube.com/watch?v=GRi_Vrs4FHE

Push presses 3, 3, 2, 2.  I did 135/135/145/145.  Weight was fine.  I was trying to get the form right.  I think I had one push jerk now that I look at the video.  Again, neutral head position needed to get my head through properly.

https://www.youtube.com/watch?v=eeUkerQ8g7c

8 prowler pushes 50m.  This was hard.  I used 90 pounds, which I know is light but that second half of each push was a killer.  I only make it unbroken on the first three.  Maybe I need to work on my technique or something cause it is gassing me.

Just FYI - when I woke up I knew I had worked out pretty hard yesterday.  Not overly sore but sore and tired.  I was please with all I did today given how I felt.   I don't think today was overly taxing.  About right after Monday.

5/11, or the day Scott PR'ed his squat clean!

This was a rude welcome back from three days of golf and, well, overindulgence.

I started off with the fitness challenge wod.  I got 56.  On a better day I should have made it to 62-64. But reality is a bitch, so there you go.

I went up pretty quickly on the squat clean because it was going to be a long workout.  I did 135, 155, 175, 185, 195, then tried 200.  No doubt about it, I got psyched out over the milestone number.  The video starts at 175 I think.  Anyway, I hit 195 no problem and should get 200 sometime soon.  I do need to work on my knee placement (too narrow). Previous PR was 190.  I bruised my left butt check on one of those misses but I will use the heating pad and hit the fish oil hard.

https://www.youtube.com/watch?v=p7q892ikkSM

Did the 2EMOM for 10 min of 155 squat cleans.  That was fun!  It got hard toward the end, but who doesn't like hard sometime?  It helped to have JS with me, so thanks for letting him hit it.

The front squats were fine.  I did 115, 165, then settled on 135, 135, 135.  They got better each time.

https://www.youtube.com/watch?v=0i8wbpbMyaM

Went home and did the thrusters and BF burpees.  Holy cow was that hard.  My legs feel pretty dead right now.  The shoulder part of the thrusters was fine but those squats were no joke.  I did the burpees at a steady, not fast pace.  set scheme was 6-12-18-12-6.

Nice to be training again.

5/6

REMINDER - I am leaving tomorrow for a golf weekend and won't be back til Sunday.  I will not be doing any workouts those four days and will do the fitness challenge on Monday.

Did the shoulder press at tempo.  7 reps on all sets except the heavy one.  75/85/95/115/75

DB shoulder press - 8 reps at 40lbs each side.  I should have done 45, maybe 50 but they were taken.
DB Windmill - I really struggled with this one.  Shoulder mobility was very limiting.  I did 8 lbs and the form wasn't good.  3 rounds

Farmers walk - 100lb + 13lb each side, total is 226.  If you get the ligher weight positioned correctly (Not on your knuckles) you could easily do 170 per side.  If I did it again I would probably use 100+28 each side.

Glad to see you back.  Honestly, without you the vibe in the gym is not as positive.  Not negative but you convey such a "can do, let's have fun with it" attitude it is difficult to replace.

You were missed.

5-1 ps

I didn't bend over during recovery one frickin time!  Stood tall, brother!

5/1

Just to let you know, 55 years ago today I danced around the Maypole in a festival.   Highlight of my early life. 

Today's wod, I got just under 4 rounds rx+, 106 and 102.  12 rounds running.  Felt fine with the movements.  All legit. I hadn't run in a while which I probably need to do a little more of.  Not distance but 100-200 meter stuff.  220 total.  Decent work.  

I lost 3.6 lbs.  I probably need to lose another 3.