9/30 PM "Elizabeth"

5PM Warmed up well.  Tricep feelign funny, but not worse after dips.  Particularly aware when I bring my arm overhead fully extended.  Thinking it may be some lat as well. 

21,15,9 rep rounds for time:

PC - 95#

Ring Dips-My posture in the top position can definitely use some attention & work. 

5:23. May have been a PR.  Didn't push the limits with the dips.  Had a stronger push towards the end than expecting.  Think I could have taken shorter rest b/w sets.

Swear I've done this one before, but cannot find any posts on it. 

(video)

rest as needed

Rest 22 minutes 
Not feeling sharp tonight, but good learning.  

for time:

25 DU's Tripped to start and then UB. 

25 PS - 65#  Didn't have it in my head that I could go UB on this and so didn't have the mental to hang on after 18.  Looking back I know I could have just finished them.  Lost the "1 rep at a time" focus and started thinking about how many more which caused me to drop. 

25 burpees  Still learning to trust myself.  Picked up the burpee pace 5-10 and then right at 10 I felt myself start to get hot and I pulled back a touch.  When I finished I knew I could have pushed faster.  DUs were not as challenging as I thought at the end.  Need to remember how great I felt to transition quick during Helen on Saturday. Feeling that I'm getting to a point where my body is learning to adapt and switch gears faster.  

25 DU's  ub
3:17 

(video)

9/30 AM TnG Snatches + TnG Cleans +WBs

10p-8a. Bit of a melatonin fog in the morning. 

Biked 4.5 miles to gym.  Noticed right tricep was tight. 
11AM

A. Squat Snatch - build to a 3RM TnG in 10 min

63, 83, 93, 103, 113, 123, 128 F 1st rep twice

(video max)

rest 2 min

B. Squat Clean - build to a 3RM TnG in 10 min

133, 143, 153, 163, 173 x 2. Caught the third a bit low on my shoulders and I was too sweaty to keep bar up on delts.  Cleans felt powerful. Squats are so much stronger!

(video max)

rest 2 min

C. AMRAP Wall Balls in 1 min; rest 1 min x 5 - 14# to 9ft

28, 29, 30, 30, 31 

This was the perfect combo of sets and height.  9ft is so much easier that 10ft at this point. 

Really enjoy the assigned rest b/w sections. 

Rgt tricep wasn't limiting in any of this, but still feeling odd afterwards. 

Rest Day Hike 7/29

Sleep 10:30-6ish.  Dog interruptions.  Owners come home tonight! :)

Last few minutes of hike. Beautiful evening. 

Late PM hike of about 70-80 minutes with JT, Lars & Wes.  Good people.

Training 9/28 "Helen PR"

Sleep 10:30-7ish.  Not super sound after 5. Doing a bit of dog sitting at the place I'm staying and the chihuahua has CP & likes to sleep in the bed, but it tremors most of the night.  Eventually I had to put him on the floor.  He's sweet and all, but a girls gotta sleep!
Little Puck couldn't hold his head steady long enough to not be blurry in the photo.  :)

Training @ 10:30a

A. CJ - build to a tough single BELOW 1RM

83, 103, 118, 123, 143, 153, 163, 168 F jerk.  Called it.  Not feeling super poppy.  Probably rested too long between the 163 & last attempt.  I do better under a time demand.  In general, feeling better with jerk than previous weeks.  Will hit it next Sunday! 

rest as needed

"Helen" 

3 rounds for time:

Run 400 m

21 kbs 1pd

12 pull ups

Here is my "I have time on my hands" break down of the splits. 

1st Run: 1:42

5s transition to bell

39s for swings

18s to transition & complete pullups

2:44 Rnd 1

Out door at 2:47

2nd Run: 1:42

3s transition to bell

40s for swings

16s to transition & complete pullups

2:47 Rnd 2

Out door in 3s

3rd Run: 1:44 

4s transition to bell

39s for swings

16s to transition & complete pullups

8:14 final time. 2:43 final round. 

The run was definitely the toughest part.  Would feel great as soon as I transitioned to the swings.  Felt like I could swing forever. Had to focus to push the runs and not let up pace.  Best consistency I've had on the runs thus far from previous attempts. PR by 8s.  

Helen 6/28/13 8:28

Helen 5/31/12 8:22

Helen 11/5/11 8:58 

Training 9/27 Low Blocks Clean PR

Sleep 8:30p-5:30a  Solid.

Breakfast: Greens First/Max Fiber, 1 cup oats w/water + ~1Tbsp PB
Mid-morning 2 slices breakfast ham, 1 banana

1030 AM:


10-11:30 AM

A. mixed grip wtd chin up - build to a 1RM in 8 min

25, 35, 45, 55, 62, 65, 67F 

B. CGBP - build to a 1RM in 8 min

83, 103, 123, 133, 138, 143, 145, 148F

+

for time:

15 med ball over shoulder 80#

21 T2B

run 200 m

12 med ball over shoulder 80#

21 T2B

run 200 m

9 med ball over shoulder 80#

21 T2B

run 200 m

All T2B UB.  Last set was tough but felt good. Focused on getting through 3 at a time. 

7:20

rest 5 min

for time:

VC 500 ft time trial

3:01 

3-4:30 PM

A. max clean off low blocks - build to a max

83, 123, 133, 143, 153, 158, 163F, 163, 165, 168F

B. PC emom - 70% 1RM x 5 - 8 min

+

5 sets:

Row 400 m

rest 90 sec b/t sets - add effort and speed and show reflection in time per set as lowering

Well, the effort and speed increased over each.  Possibly too conservative in the start.  Found a new gear during the last 200m of the final set.  Was shooting for 1:53ish and then I decided to open it up and see what I could do.  Was holding 1:44-146 for last 150m and it felt oddly good.  Always learning. 

Training 9/26 Thruster PR

Sleep 10:30-6:30a on couch at Meghan's.  My rear is not adapted to a road bike seat particularly with my pack on my back.  I may be trading it in for Meghan's beach cruiser to get around town.  :)

AM

A. squat clean thruster - build to a max single in 12 min

85,105, 125, 145, 155 (under 5 min), 158 (up 5lbs), 160.5F, 160.5f.  Feel like I could thruster 150 any day of the week, but just a bit over and it suddenly seems tough.  Perhaps it's my mind. 

The 2nd was over head!

rest 2 min

B. for time - 25 squat clean thrusters - 76% of part A 

4:35 (about 210 at halfway)

rest 6 min

C. for time:

25 push ups HR 48s

25 wall balls - 14# to 10ft 8...maybe set of 7 some short sets in there

25 ring dips 6,2,3,2,2s...

25 wall balls - 14# to 10 ft 15, 5, 5

25 S2O - 85#

8, 7, 6, 5 - extra rep

8:09 

Felt pretty depleted after this session.  My legs still felt worked midway through the afternoon.  Perhaps not enough cool down, as I left fairly quickly to take Meg to airport.  Also could have been low fueling??  Had a banana w/almond butter am, the 2 hours post workout 2 chicken thighs and a sweet potato.  Half a Threshold bar mid-afternoon before PM. 

4PM
AMRAP in 18 minutes
1600m Row
80 Burpees
AMRAP DUs
 Score is DUs. 

Row in 6:55 (2:09 pace) maybe paced too much
Started burpees at 7:10 
40 in 10:00 (2:50)
80 done at 12:50 (2:50) 
DUs: 1 set of 30 then lots of 10s. 
100 @ 15 min 
150 @ 16
200 @ 17
262 @ 18 min 
Delts were a burnin'! That was the only issue.  Not missing just couldn't keep turning rope over.  Fought for a few sets of 15, but it felt like a fight with shoulders to get to 15. Otherwise breathing wasn't really an issue.  Hindsight says push harder on row as the breathing will recover and not necessarily be an issue to do the DUs, but need more time to do the small sets. 

Wednesday 9/25 Active Rest Day

White board following meeting with my coach. 

Sleep 10:30-6:30a. Awake a couple of times, but felt really good upon waking today.
Great energy throughout the day.  Barely finished half a cup of coffee & didn't feel the need for an afternoon nap.

Run in with thorny bush on my ride to the gym. 

Challenges on the bike. :)

Afternoon hike towards Bell's Pass for total of 90 minutes. 

Evening swim. ~20 minutes of play with some laps.  Definitely feeling some fatigue in my shoulders/lats.

9/24 AM "Incremental EMOM"

PM

emom incremental

odd - 2 burpees, add 2 each minute to max

even - 2 kbs 1.5 pd, add 2 each minute to max

(when u reach top end in one, session is over)

Made it through 20 burpees in 59s and then 16 of the 20 KBS.  Didn't want it.  Took close to 20s to pick up the bell. Did 9 then rested and finished out with 7 swings until time expired. 

rest 5 min exactly

emom - 12 min

odd - AD 15 sec max effort  Pedal RPMs of 89, 91, 93, 95, 97, 95.  Not throughout the 15s, but would get up to this by the end. 

even - 1 MU + 1 ring dip + 15 sec knee tuck high L sit

Done.  Tuck sits tough but doable.  Probably not prettiest posture. Was hearing my husband's voice: "chest up, shoulders back..." :) 

rest 3 min exactly

Row 500 m OPTathlon start work

20 sec max effort; rest completely x 6 sets

Average pace at the end of each 20s: 
1. 1:57.4
2. 1:51.6
3. 1:52.0
4. 1:52.9
5. 1:49.5
6. 1:51.1 
All over the place.  
Feeling like not enough food in mid-day.  Woozy feeling and not much dig. 

9/24 AM Pulling overload + 30 TGUs

Sleep: 9:30p-1a, 5am, 6:30-got up.  overall good sleep.  Kept feeling really dehydrated upon waking. Would drink water and go back to sleep.

AM-Bad headache from waking to pre/mid-workout. From base of skull into mid back.  Took 1 alieve in early morning with breakfast.  Felt better post. 

Row 400 m @ 90% aer

rest walk 20 sec

3 wtd chin ups

rest 10 sec

1 x RC - 15'

rest 10 sec

15 pull ups

rest walk 3 min x 5

All wtd chins with 25lbs. 

All 15 pullups ub BF except for set 5.  Right hand skin was limiting and felt like about to rip.  Went to standard kip last 6-7 reps. 

Rows were 2:07 down to 2:05 pace on last.  1:42.7-1:40.0 splits. 

rest 3 min after last set + 3 more min

TGU - 30 for time - alt arms/rep - 1pd

0-10 in 3:00

10-20 in 2:40

20-30 in 2:23

8:03 overall 

9/23 PM Training in AZ

Traveled to Scottsdale today!  Here for two weeks of training and the Big Dawg Bash the second weekend!

PM
A. Build to a 5RM Push-press in 12 minutes
85, 105, 115, 125, 130, 135, 140 -all TnG.  TnG feels better for me than catching and restarting the momentum. Or at least it did today. 

B. 10, 8, 6, 4, 2 @ 90%
Def HSPU (45lbs plate + ab mat from parallettes)
Power clean @ 115
10 -but missed wall on 10th + 1
2-missed wall on 3rd + 3 + 3
3+2+F (went back to fast after double)+1
2+2
2
8:20
+
5 sets same/set
Versa Climber 150ft
50 DUs
5 Wall walks
Rest 1 min
All DUs ub.  
1. 3:11
2. ?
3. 3:25
4. ?
5. 4:13
Discovered that I'm doing wall walks wrong.  They kick my butt.  Need work here. 

9/22 & 9/23

9/22 "F3" Fundraiser 

20 minute team workout.  I was on a team of 4. 

800m MB carry (took turns who carried 40lb ball)

80 slammers (each did 2 sets of 10 with 40)

10 get-ups Each did 2-3 each round. 

400m carry

40 slammers  (Set of 10)

10 get-ups

100m carry 

20 slammers (Set of 5)

10 get-ups 

We didn't quite get through the last set of get-ups.  Moved at conversation pace except with doing slammers. 

9/23

AM

Sleep 9p-3a

Coaching 5-6a

7am Training 

A. Back squat 2.2.2x3, rest 2 min  155, 165, 170lbs.  Low back stiff. 

B. Hang squat snatch x2/OHSx3; 3 sets; rest 2 min 85, 95, 105lbs

C. EMOM for 8 min

odd - 5 unb muscle-ups

even - HS walk 15 m

Made it through first 3 minutes of MUs then 4 in last minute. 

HS walk still tough.  Kept with the 30s max distance first 3 rounds and 60s max 4th minutes. 

15', 18', 24', 36'.  ~10' shy of that 15m in the full minute. 

9/21 Night Swimming & New CFA Video

It was rainy today so rather than go to the trails I went to the pool with a girlfriend to do some swimming and catch up.   I missed Wed PM swimming and thought it was 8x50m @ 80% with 1 min rest so that's about what I did, but sometimes the rest was a touch longer, as we'd swim one link in between and then do the next 50m.  By the wall clock splits were 45-47s each.


Shout out to iWebXpert for the great new video we put together!



When my own mother made fun of the homemade video Corey & I put together last winter I knew it was time to turn to a professional!  :)  The new website will be featured soon!

9/21 C&J Max, 500m Repeatability

9/21

Sleep ~In bed around 10:30p but not sure when I fell fully asleep 12?-6:30a

Went out to check out the local Circus performance in which one of my clients had her acrobatic debut!  As such, out a bit later than normal last night.  Took a melatonin as I was dealing with a bit of anxiety wanting to fall asleep.  That too tired to keep my eyes open to read, but too much on the mind when you close them.  

Sarah and her human push press! 

AM
A. Clean and jerk - build to a max Revenge after last week's C&J debacle.   Becca maxed her snatch and then C&J today so we shared a bar during the C&J.  Was great to share a bar with someone!   75x2, 95x2, 1x 115, 125, 135, 145, 155, 165, 170 F jerk, 170, 175 F the jerk & caught the clean low, but had the squat strength to still stand it up. (Always so thankful for this!  Cleans feel so much easier!!)  Called it. 

10:10a 
B. Standing triple jump - build to a max in 5 attempts

Didn't measure any of these, but guesstimated based off 6' stall mats.  

First ~15, ~17, ~18, ~18.5, ~18-19. 

Lloyd and I were playing "chicken" on the last one. 

10:30a C. 500m @97%; rest 90 sec; row 500m @100%

Wasn't super pumped for this, but I was ready not to let the rower win.  :)  

1:53.3 held back a bit more at the start on the first compared to last week.   Was holding around a 1:52 for a bit, but fell off a bit at the end. 

1:53.6  Tried to attack a bit more from the start, but pace didn't really reflect.  Had to fight to hand on to the 1:53 the final 200m.  Haven't dug like that on a row in awhile.  Focused on sets of 5 tough pulls. It got me through! 

Not stoked about score, but pleased with effort.  Looking forward to what I'll hit in two weeks after catching up on sleep and hittingsome good training in AZ for the next two weeks. (Fly out late Monday morning!) 

11-12 coaching. 

1230-115PM
10 min amrap:
15 kb swings 1.5pd
10 pushups
5 toes to bar

Thought about coming back later, but then just opted to knock it out.  

3 Rnds + 18 reps at half way 

7+4 overall 

Broke the KBs in 9 & 6 on Round 3 and then I decided that it was easier to just do 15 straight when I could than to put it on the ground and have to re-decide to pick up the bell.  The mantra came back to me during this one that I had a couple Saturdays ago at the end of a wall-ball session, "show what you CAN do." vs my habit to think about what I can't do.  Instead of giving up on the swings and resting I mentally segment the work.  in my mind I'm counting out 5 sets of 3.  By the time I get to 9 it feels a little tough, but very doable to do 2 more sets of 3. 

Rest 7 minutes then...

+
run 200m @ OPTathlon pace
rest 30 sec
x6
rest as needed
x2

49/50, 51, 50/51, 49, 47, 48, 47, 47, 45, 47, 47, 47 

Did all 12 with 30s rest.  Didn't feel any need to rest longer after 6.  Running felt really good today.  Easy to hold good posture, breathing & stride both felt powerful.  Fun session.  Love the running repeats!

9/20 32 Years Young.

9/20 Sleep MUCH better, but just not enough yet. ~9p-4:30a.

I'm 32 today.  Funny age for me.  My little sister who is 7 years younger than me.  My mom was 32 when she had my sister.  I remember as a child thinking that she seemed older for a mom when she had my sister.  (And if you know my mom she is most definitely very young at heart!)  It's funny how when you're young it's easy to make assumptions about where you will be at certain points in time.  Then again, when we're young it can be challenging to realize all the opportunities that will come in life!


 Coached 5a-7 7:45AM
EMOM for 16 min odd - 5 power cleans TnG change as you need (5 @ 115lbs then 120, 125, 130-video of 130)-Wasn't feeling very poppy at 115 so stuck there for a bit and worked on efficiency of bringing it down.  But may have been due to poor or lack of a warm-up as I felt better as the session went on.

even - 5 power snatch TnG moderate same across- All at 75lbs
 +

 EMOM for 16 min
odd - 9 kb swings 1.25pd
even - 6 hip extensions
Cut the rest a bit on these, to get done in time for a MT session.
+
EMOM for 16 min
odd - 8 burpees
even - 6 db push press tough

12:45 PM 5k row Z1- no breaks

Felt MUCH better than last time.  Back & rear not as fatigued throughout.  Started more conservative this time and then picked it up a touch throughout.  Overall good day considering fatigue of the week.

9/18 & 9/19

9/18

Sleep ~9p-4:30a

730AM
30 min AD Z1
perform 2 DH2I every 5 min

Done RPMs 54-58

PM
50m freestyle @ 80%
rest 20 sec
x10

60 minute hike in woods with friend.  Good social time outside the gym. 

Came home at night did 3 loads of laundry and baked a bunch of sweet potatoes and then mashed with coconut milk, steamed kale, broccoli, 2lbs of lamb burgers and prepped a pork shoulder roast for the crock pot tomorrow.  Successful evening! 

9/19

Sleep: ~9/9:30-1a, awake.  Tossed and turned until almost 2 and then I got up and took care of some of the emails that were running through my mind.  Went back to bed, but failed to fall asleep.  About 3:45 I got up and embraced the day.  I did some more reading while I was in bed and this was a great section to read for the day. "...Before we even sit up in bed, before our feet touch the floor, we're already inadequate, already behind, already losing, already lacking something.  And by the time we go to bed at night, our minds race with a litany of what we didn't get, or didn't get done, that day.  We go to sleep burdened by those thoughts and wake up to the reverie of lack..."

I took this into account for my day.  I definitely didn't sleep ideally and wanted to ho-hum over how "I'm so tired" and be all mad that I didn't get my sleep.  BUT that wasn't going to help me be successful with what I needed to get done in the day.  So instead I embraced my day with the thought that I have enough, I am enough and that I will do enough during the day.   While I know I cannot sleep this little day in and day out.  I had probably my most productive day of the week and with only my normal one cup of coffee in the morning pre-training.  

7AM
AD 90 sec on/1 min off
x12

Done.  RPMs 65-70.  Ave 66-68

Checked the cals at the end of each.  Had a couple 27s and one 24, but mostly 25s across with maybe a 26 in there. (Exact numbers were erased off whiteboard) 
11AM-PM
A. HBBS @20X1; 60% 1RM x5 emom for 4 min + 65% 1RM x3 emom for 6 min

Done@ 135 &145lbs. 
+
90% effort:
5-4-3-2-1
thruster 125#
10-8-6-4-2
CTB chin ups

3:58
+
90% effort:
3 rounds:
10 front rack reverse lunges 105# steady & ub
15 hspu 8, 5, 2.  5, 3, 2, 3, 2

5:06

Crazy feeling with the hspu from the front rack lunge.  

Early afternoon hike with my friend and her 6 week baby!  We walked for 75 minutes at Bent Creek.  Great company! 

Training 9/17

9/17

Sleep better. ~9p-4a

Coached 530-730, MT @ 730, Breakfast @ 8:30/9 (1 slice bacon, couple bites of eggs, banana & small amt almond butter), Computer work and gym stuff till noon. 

AM-noon

1k row in 4:00
rest 5 min
x4

1. Didn't catch a split. 4:03

2. 2:00.2, 4:08.3

3. 2:02.3, 4:08.2

4. 2:03, 4:08.1 

Maybe it's simply my mind, but just didn't have this.  I felt positive going into the session and even after the first one I tried to keep myself positive, but it wasn't successful.  Fighting the voice in my head.  Reading some Brene Brown recently about shame and living a WholeHearted Life.  One thing noted in the book that I realize has been my habit is attaching shame vs guilt to the trials of life.  For example, when we do something "wrong" shame is attaching it to our character as in "I am wrong or I am dumb" vs "That was wrong or that decision was dumb".  Well, I am acknowledging it now, but when I cannot do what I'm asked I tend to internalize, "I am a failure" vs "I failed at that piece."  
5PM
A. push press 3-3-2-2, rest 2:30

(W/U 5x45, 3x75, 95, 110) 3 x 120, 3x130, 2x140, F@150, F@ 145. Called it. The 140x2 may have been a PR, but I was a bit frustrated with missing the next sets. 
B. flat footed clean pulls with straps 3-2-1-1, rest 3 min

Had never heard of these before.  Felt really weird.  3x145-seemed too heavy. Did 2 & 1s @ 135.  Still not sure if it was right.  Bar barely made it to belly button.  No videos.  Phone was dead. 
C. db bench press @20X1 4-6x4, rest 2 min

(W/U 5@ 30lbs) 6x45lbs tough, 6x45lbs bit easier, 5x50lbs, 2x50lbs. 
+
EMOM for 8 min
1 rope climb 15' + 3 S2O 135# + 3 box jump step-downs 24"

rest 30 sec after last set is done
right into amrap in 2 min S2O 145# from ground

The 135 S2O wasn't happening.  In warm-up I got 1 then missed bringing it back to my shoulders.  I was generally feeling defeated by the day and didn't have any kind of attack mode in me.  My right elbow was talking to me a bit throughout the session.  Noticed it slightly on the row, but was not the issue on the row.  

Onward!