11/27-11/29

11/27

Sleep 9-4a. 

Coached 5, 6, 7am

830AM
20 min AD Z1 121 ave watts 
20 min bear crawl/rope climb work  climbed rope x 12 times with bear crawls in between.  they make my bum & forearms burn.  alternated lead arms & support legs on RCs. 
20 min AD Z1  126 ave watts

Coaching 9:30-11:30
PM
hike Z1 Done ~ 30 minutes in cold.  Dogs were glad to get out.  Then 60 minutes yoga. 

11/28

Sleep 9-7a. 

AM
A. Squat clean 4-4-4-4; rest 2:30

145, 155 F on 4 (vid), 150, 155 F on 4 then got it. (Video)

B. Wtd chin up @21X0; 3-4x5; rest 2 min

4x 18, 30, 35, 40 (video) 3 x 45 (plus 2# belt on all. BW 130lbs in WL shoes).  Feel the Rt shoulder a bit in the bottom position of these.

+
6 thrusters 100# EMOM for 8 min

Done.  Focused on trying to move fast vs pacing.  Videos of minutes 4, 6, 8.  Definitely got the HR up!

Didn't get my AM training until mid-morning & it was afternoon by the time I finished.  We drove out to Max Patch to hike for the day & didn't get back until dinner/bedtime.  Ran some sprints chasing Lloyd with the frisbee, a few cartwheels & handstands in the snow.  The hiking through the snow was knee height except for on top of the bald it wasn't deep.  Was a beautiful day & I was very thankful that Corey has experience driving in upstate NY snow storms so we didn't skid off the side of the mountain on our drive up the hill!! 

PM  Friday 730am. Lady cycle day 1. 
A. Hang power clean 3-3-3-3-3; rest 2 min

135, 145, 150, 155, 160 (video)

B. Deadlift 8 TnG 135# EMOM for 10 min

Done. 10-12s. Vids of minutes 9 & 10. 

C. Press @12x2: 3.3x4:rest 10s/2 min

75, 80, 85, 90 (Video). Maybe could have started a bit heavier, but wasn't sure.  Last set was tough. 

11/29

Done @ 9:45am.  Didn't do any warm-up & it felt a lot more challenging than was expecting.  Also had a bunch of distractions with travelers showing up for 10a & grabbing intake forms during my 2 min rest.  Was behind pace at halfway point for all except for the last 2 I finally made a point to move faster.  All times were 2:00.7-2:00.8 strokes in the lower 30s.  Breathing high. Got it done. 

AM
row 500m @2:00
rest 2:30
x12

Was going to try & squeeze this in as a 3rd workout Friday, but served family dinner Friday PM & didn't feel up to it around noon when I had the time.  Will save for Saturday...
PM
For time:
20 pc 85% 1RM
80 du's
40m FW heavy
80 du's
15 pc 90% 1RM
80 du's
40m FW heavy
80 du's
10 PC 95% 1RM

Training 11/26/13 500s

Sleep: In bed by 8p and took a melatonin around 9p as there was no sleeping in today. Up at 4a to coach the 5:30 & 6:30 classes.

Oatmeal with PB, 2 hard boiled eggs & banana around 7a.
Computer battery dead & forgot charger so went home for a couple hours.

Training 10:30a

11/26

AM
row 500m @1:58
rest 4 min
x4
rest walk 8 min
x2

1. 1:58.0 28 S/M 

2. 1:57.9 28

3. 1:58.0 31

4. 1:57.9 31

5. 1:58.0 32

6. 1:58.0 30 

7. 1:58.0 32

8. 1:57.9 33 

Felt good.  The brain appreciated the longer rest break.  I'm sure I could have gotten through less rest, but definitely feel a bit slow & demotivated this week.  

90 minute afternoon nap-deep sleep about 30 minutes before headed to train 

PM
A. Wtd dip @30X1; 3-4x5; rest 2 min  4x 15lbs, 30, 35, 40, 44lbs (video of 44 or 46 with belt weight :)

B1. 1 mu + 10 ring dips; 4 sets; rest 10 sec

B2. 8 hspu; 4 sets; rest 90 sec

Made it through 3 sets & then only 7 dips on the 4th.  Ugh.  Ring dips. 

Vid of set 1, 3, & 4. Missed first MU attempt on 2nd set.  Rest about 20s and then got it.  Elbows are sore & not feeling great here. 

+
3 rounds for time:
4 TGU/arm heavy
30m HS walk
3 db man-makers 30#/h

TGUs with 44lbs about 4-5 minutes per round. 

30m HS walk took an eternity.  No coordination once shoulders are spent. was literally going no where on several attempts and/or inches…never more than 6-10ft. and the 30m took over 10 minutes each round.  Corey pointed out that my ROM at the wrists was really limited & keeping me back off my balance point so it was a bigger battle combined with the shoulder fatigue.  Had a good MT session today. 
Round 1 done in ~17 min, Rnd 2 33ish, Rnd 3 47:41.  Somehow I don't think this was intended to take quite this long.  Onward...

Training 11/25/13

11/25

Sleep: In bed before 8p-not sure how many hours passed before I fell asleep.  Heard Corey's alarm go off around 3a & rolled over.  Next thing I knew it was just before 7a so I spent nearly 11 hours in bed.  No melatonin the night before, but feeling a bit sluggish. 

MT @ 8:30a

9AM
A. Back squat @20X1; 4-3-2-1, rest 2 min

(5x95, 5x135, 4x155, 4x165) 4x175, 3x185, 2x190, F@200lbs…seriously??  worked hard for the double at 190, but thought I could surely do a single at 200.  Another day. Still tough for me to get down there in 2s & it's not like I have all that far to go.  :) 

Coaching 10a class

10a

B. Snatch pull from mid thigh + tall snatch + snatch from mid thigh - every 90 sec for 4 sets

The tall snatch was new & video I found online said not to redip to take it overhead which was my limiting factor with load. 18lbs, 38lbs, 48lbs, 58lbs, 68lbs…stayed here and did sets across. 

Coached 10:30-11:30a

Mojo was low. Missing my OPT teammates.  +
5 rounds for time:
10 CTB chin ups unbroken
10 kb swings 1.5pd unbroken
40 double unders unbroken

Tripped once at 8 of the first round.  Not feeling super confident in these.  

Right shoulder talks to me during double unders & C2Bs. Felt irritated after, but better the day after.  Elbow flexors quite sore after the break from the BF pull-ups.  

8:54 
4:30PM
A. Power clean 55% 1RM TnGx5 EMOM for 8 min

100lbs. Felt good.  Good "pop" this evening.  8-10s each. B. CGDL @3121; 2-2-2; rest 2 min

185, 205, 215.  Used straps but still felt like I was going to lose the load out of my hands. C. wtd gh raises @2010 4-8x3; rest 1 min

15lbs x 8

20lbs x 5

20lbs x 4 Hammies!! D. 30 sec sorensen hold x3; rest 30 sec

Done, felt strong here. 

Training 11/23/13

Arrived back in Asheville about 10p on the 22nd.  I know better than to fly through ATL. There is never any urgency to get us home to AVL.  :) 

Sleep ~11:30p-8a with first wake up at 5:30a to alarm. 

Coached 10:30-11:30. Training immediately after.  More general warm-up would have been smart, before picking up the barbell, as I never really felt warm and was definitely stiff. 

A. 5 sets – Clean + FS + jerk; rest 2-3 min (build)  (35, 85, 105, 115) 125, 135, 140, 145, 150

Squats & jerks felt especially tough.  had to focus to make the 150. 

B. Segmented clean DL @5131; 3,3,3; rest 3 min (Heavy, pause 1" off floor, knee, mid thigh)

(150), 165, 175, 185.  I used straps with this nasty tempo.  Focus on keep back on heels and maintain shoulders back & down. 

+

12-9-6

Thruster (115#)

Cal Row

5:05

8/4

3/3/3

6

Had a nice surprise this morning when Marcie Wells  previously from the WIlmington area walked through the gym doors.  She & her partner recently relocated to what was their vacation home in Brevard.  She joined me on the thruster row piece today & hopefully we can collaborate a bit in the future.  Brevard isn't just around the corner so it all depends on how often she can make the trip into town.  Happy to have her!  I definitely wouldn't have tried for the last 6 thrusters ub without looking to chase her down.  :) Thanks for the push Marcie! 

Rest 10-15 min

Rested 15 minutes

3 sets @90%:

400m run

15 HSPU 

rest walk 2 min

1. 400m ~1:59 ub hspu in 2:30
2. 400m ~1:51 ub hspu in 2:21
3. 400m ~1:47 ub hspu in 2:17 

Felt good.  ~ 7-10s transition from run to the wall. Coordination got better as the sets went on.  Running doesn't feel elegant these days.  :) 

11/16 - 11/18

Sleep has been great.  About 9 hours every night with no alarm.

SAT PM

prefer 4pm +

430p following 60 minute hike 

3 sets:

Build to a max in the complex

(score is total load for 3 sets:

PC TnG x 5

FS x 3

S2O x 2

- rest as needed

145lbs, 150lbs, 135lbs.  Caught the 2nd jerk from overhead awkward on the down & didn't feel great on the shoulder so dropped down for last set. Was able to push jerk the 135.  Forgot how high the HR gets with complexes. 

rest 10 min after

for time:

Row 2K

500 DU's

3 mile AD

2k in 8:52ish.  Didn't have any drive

DUs took forever 

100 in 2:25ish

200 in 2:20ish

300 in 2:25ish

400 in 2:20

500 in 2:30

5k Airdyne in 9:00. ~4:40 at 2.5k. Couldn't figure out how to get it to miles.  Messed with it for the first 1:20 or so, but then just gave up and did 5k. 

30:15 

Sun

AM-10:30am

for time:

30 WB - 20# to 9ft

30 kbs - 24kg

30 WB - 20# to 9ft

30 kbs - 28kg

30 WB - 20# to 9ft

30 kbs - 32 kg

15/22/30 ~1:45

20/10 3;40

12/22/30 ~5:41

12/20/25 8:20

10/22/20 10:20

8/12/15/23/30 13:30 

PM  5-ish afternoon at Botanical Gardens 

for time:

6 ring MU's ub

row 250 m

5 ring MU's missed @ 3 then 2, 1

row 250 m

4 ring MU's ub

row 250 m

3 ring MU's ub

row 250 m

2 ring MU's ub

row 250 m

1 ring MU

8:53

Rows were 60, 60, 60, 61, 58

mon off

Hiked up Camelback ~2 hours. 

view from the top

Holiday decorations at the top

11/15/13 Friday PM Training

Was off during the AM.  Got a bunch of work done for when I'm home that I'll have more down time and less daily tasks.

PM:
Max Effort
400m Run
6 Rope Climbs-15'
12 Front Squats @ 155lbs from floor

7:21
Run ~1:56
RC done at 4:30
Squats in 4, 3, 2, 3

Rest 15 minutes

10k Watt Bike time trial
(hill 1, damper 5)

17:09-have done prior, but no idea relative to anything prior.  Was 8:41 @ halfway point.  Counted to 10 over & over & over again the last 3500m or so.  I'd cover just over 100m every time I counted to 10 so it kept me focused and digging.  Butt burner!  Feel like my legs don't turn over super fast.  Dunno. 

Rest 15 minutes

12 Front Squats @ 155lbs from floor
6 Rope Climbs-15'
400m Run

7:25
FS in 3, 2, 2, 3, 2
Run in 1:52…so awkward to drive arms. Biceps felt all swole and my legs weren't exactly turning over at my request.  

FS felt much harder than they looked in the video.  Need to get better at grinding these out! 

11/14/13 Lactate Intervals

3 Sets:

MAX Effort
250m Row
10 KBS-1.5pd
10 Burpees
10 KBS
10 Burpees
10 KBS
250m Row

Rest 15 minutes b/w sets.

1. 4:08 Lactate 13.4
2. 4:21 Lactate 14.6
3. 4:25 Lactate 14.3

These are always interesting in that you hurt while in it, but then you start to feel worse about 10 minutes after finishing.  From there it's a fight to psych yourself up for the next.
The 2nd wasn't horrible, but I had to will myself to stay in the third set.  My body didn't want to do it, but I kept it going.
There is the fine balance of yes, I could go slightly faster on the burpees, but will I be able to pick up the bell when I stand up??  Focused on working right on the edge to have fast transitions.
James was taking blood for lactate immediately upon finishing & was laughing at me after the 3rd one as I grabbed onto his hand when it was over.  I just wanted to hug everyone in the gym so thankful that it was done.  :)

PM- 2 hour hike

Scoop Shop!! Post hike ReFueling. 

11/13/14 Training Jerk off Racks, Thruster Double.

Sleep: 10/10:30p-6:30a  No alarm.  Felt great upon waking!

Oatmeal at 8a.  No PB or eggs. Gotta go to the store!

Training at 9a

A. Build to a heavy Jerk in 10 min from rack

85, 125, 145, 155, 165, 175F, 175, 185 at 9 minute mark.  PR for out of rack.  Ties C&J PR. 

B. Emom - build to a heavy double – Thruster (tng, start at 85#, increase 5#/set)

145 x 2, 150 F on 2nd  caught first one forward

C. CGBP; 5,4,3,2,1 rest 2 min

115/125/130/135/140 

+

for time:

1k row  60,61,61,62 250m splits (4:07)

10 ground to overhead 100# C&J TnG x 6, 2, 2

15 box jump overs 24" steady…started rebounding last 5 reps or so

20 kbs - 1.5 pd  12/8…no reason to rest….justified it in my head by resting to save grip for MUs which was total bullshit

25 wall balls - 14# to 9ft  20 & 5…didn't want it.  Was doing it with Mike & heard his ball hit the ground so I let mine hit the ground too.  Gotta focus on me! 

10 burpee bar muscle ups  10 steady…felt strong here.  Rolled out at the top being that I had to come off each time. 

10:18 overall 

Good practice.  Fun workout. 

PM- 45 min AirDyne Z1
Break every 5 minutes.  Complete following at breaks: 
1. 39 cals/20 steps WL
2. 44 cals/30 DUs
3. 45 cals/10 GHD sit-ups/12 Hip ext
4. 51 cals/10 squats+10 plank burpees
5. 49/30 DUs
6. 53/20 steps WL
7. 53/10 GHD sit-ups/12 Hip ext
8. 54/ 10 squats+10 plank burpees
9. 58/30 DUs

11/12/13 2k Row Time Trial

The 2k row was intended for AM.  Was up at 3:30 and flight at 7:20 out of AVL but straightened up the house and prepped meals for Corey through the AM and didn't have time to get mentally prepped for this one.  

Traveled to AZ. Ate some meatloaf, homemade baked goods & lara bar in morning and then finished eating at 1p AZ time.  No nap on the plane, but lots of programming completed! 

Training @ 3:45p.  Felt hungry, but was necessary to be mostly empty.  

Got in a long aerobic warm-up with 3-5 30s start practices on rower.  goal was to hold 1:59 and go for it at the end.  Was nervous about that, but have been feeling good on row repeats in recent weeks. 

Focused in 5 strokes at a time.  Really worked to not let myself get preoccupied with how far I was or how far I had to go and/or the time.  Felt my mind want to wander a few times, but was able to hone it back in and just kept focused on the steady strokes.  

Felt really good.  Picked it up during the last 500m & honestly had my eyes closed for much of it (I know, I gotta accept that shit, but I get freaked out and start having judgement when I see certain paces that seem too fast for me.  :)  Mike was there the last half keeping me steady and then started calling off every 100m in the final 500m so I just kept picking it up and finding more gears.  Was pulling 1:47ish near the end.  

Recovery was solid.  Walked it off.  Lots of disbelief & elation after…"wow, can't believe i did that & didn't die"…."never would have thought I could do that"…."That felt really good."  Makes me hungry and filled with wonder for what's to come.  Always learning!  :) 

11/11/13 Monday PM

No afternoon nap.  Prepping for travel to AZ tomorrow.

5:30p
A. Clean-Grip Deadlift: Build to a tough 3 rep NOT TnG
185, 215, 245, 265 called it. 

B. Snatch Pulls 3, 2, 1, 1, 1. Rest 2 minutes
135, 145, 155, 165, 175, 175

11/11/13 Back Squat & 20 sets of 5 UB C2B PRs.

Sleep ~8p-3a.  Woke up at 2a & dozed again until the alarm at 3a.
Coached 5, 6, 7a, met with a client @ 8a and started workout at 8:15.

Had time for back squat max before 9a MT session with Corey.

A. Back squat: Build to a 1RM
10x45lbs, 5x95, 5x115, 3x135, 3x155, 1x175, 195, 205, 215, 225, 235 F @ 240lbs.
10lbs PR.

An hour later.
B. Snatch: Build to a max
65, 85, 95, 105, 115, 120, F @ 125 x 3.

C. 20 sets of 5 ub C2B pull-ups for time.
~2:17 for 50
4:52 for 100.  no missed sets & no rips, but a couple missed reps that I hung on for an extra. Butterfly til the end.  Video of first 7 sets before camera cut out.  Right shoulder was a clicking a bit in the bottom, but not painful at all.  Warmed up well with ring-rows first then strict C2Bs and some standard kipping prior to BFs. 
Didn't look it up in advance, but was pleasantly surprised to see that this was over 3 minutes improvement from Apr 24th.   

Rest Day Hike & Off-Road Handstand Walks

 We had a great day out on the Art Lobe Trail at Black Balsam hiking, playing & relaxing for about three hours.  Zach challenged me to an handstand walk challenge.  Despite the photo he beat me to the post in 5 vs 7 attempts.  Was lots of fun with some slight uphill challenges and mild turns on the trail.

Lloyd hiding in the brush. 

360 deg view! 

Glorious!