Sleep ~midnight until 7/8ish. Drove to coffee shop to knock out some programming that didn't happen over the weekend with LM.
AM
2pm @ my 4th CF affiliate of the extended weekend, CrossFit Pure. No DBs so only did the BS.
A. Back squat 6, 1, 6, 1, 6, 1; rest 3 min
6x165, 1x185, 6x175, 1x195, 6x185, 1x205
Back squats felt really good today. Starting to contemplate going for a 200x7 at the Icebreaker Open Dec 1st.
C. 100m hs walk for time
Attempted to do the hs walk, but felt a bit rushed for time to get back home. Took me 3:30 to do 80ft and so I called it. Let me know that I need to keep practicing the hs walking. I don't think I've done it at all since challenging Danny in AZ. He would have kicked my butt today! :)
6PM Felt odd as I drove straight from CF Pure to CFA for my PM.
B. DB reverse lunges from platform; 12 continuous alt'ing lunges x4; rest 2 min
Too many fails. Could say that my ego got the best of me not being at home & not wanting to end on a miss. Feelign stiff in overhead position. B. OHS 5, 5, 5; rest 3 min
Class was using all the racks so I stayed light. The ladies bar was killing my wrist as it was.
83lbs, 93lbs, 98lbs x 5. Shoulder position not great. + as many rounds in 5 min: 7 G2O - 95# 15 double unders
5 Rnds + 4 G2O
This felt fairly comfortably. I didn't realize until after that it was G2O and not C&J so I could have snatched to start. I think the last time I did this workout I didn't even feel it was worth the effort to snatch, but I would have started with that this time. I did not feel all that coordinated with the C&J transition from shoulders to overhead & then back to the ground.
First round was ~45s & each round there after was about 55-60s. I finished the 5th & was back to the bar at 4:40. I could definitely be more aggressive & get 6+ here. For example, I walked around the bar every round instead of just putting my rope down, turning & picking the bar up. So that was probably close to 7-10s per round. Silly.
8AM Greens First, Max fiber drink & few bites of left over pepper stuffed w/ground beef.
Row 1 min @ 90% Rest 2 min x8 Set/distance/pace/strokes per min 1. 278m/1:47.9/36 2. 273m/1:49.8/36 3. 262m/1:54.5/31 4. 266m/1:52.7/33 5. 268m/1:51.9/33 6. 265m/1:53.2/35 7. 264m/1:53.6/34 8 268m/1:51.9/33 Ugh. Had no gas in my legs. Arms were burning as well-elbows/bicep area....tried to focus on driving with legs & not pull with arms early. You can see where I got pissed on #3 and momentarily stopped before the minute was over and then got myself to finish it. From there I just did what I could and moved on. Possibly a fueling issue here. Gotta keep pumping the carbs! PM-noon A. Build to a tough single back squat 125x3, 145x3, 165x3, 185x1, 195x1, 205x1, 210x1. Called it. + 30 hang squat clean for time 115# 5:43 5, 3, 3, 3, 3, 3, 3, 4, 3 should have held on for bigger sets & then gotten back to the bar faster b/w sets. I was fine, but just didn't have any mental drive.
16-Nov
Sleep 11p-5:45a. Had set alarm to sleep in for almost another 2 hours, but my body was awake. Drove to ATL last night and ended up off my route and ended up on a "scenic route" through the backwoods of WNC/EGA. Made it safely nonetheless.
Had banana and max fiber this morning. Plus some extra sugars in system from treats during car ride last night. So feeling good from a fueling perspective.
7:30AM @ BTBFitness 7 rounds for time: 5 hang power clean 135# 5 bar facing burpees
Gym was going to close for morning at 8am so super fast warm-up-couple of lunges, quick forward/backwards bending and started warming up HPC. 85x3, 103x3, 123x3, 135x2. Couple bar facing burpees & go!
All HPC ub and smooth. Could have been faster on burpees, but wasn't super fast in getting back to bar so paced here in attempt to keep HR lower and feel confident getting back to bar sooner.
Rnd 1 35s
Rnd 2 1:30
Rnd 4 in 3:40
Rnd 6 in 5:35
Rnd 7 in 6:14
PM during my dinner break from Landmark Advanced Course along road outside of CrossFit HD . Took out my measuring wheel from the trunk & wheeled it out twice. Did a few hip openers & running drills & then jumped into it, as I didn't have much time. Run 150m @90% Rest 30 seconds x20 (rest 3 min bw sets 10/11) 1. 35s 2. 34s 3. 31s. 4-20 were almost all 30s with a couple 29s & a couple 31s thrown in. Definitely did not feel as smooth as during last week's 200s. I haven't had much manual work this week & my rib cage doesn't feel like it's expanding much. I feel especially tight in upper ant ribs/pecs. Had to work a bit harder to stay tall & keep good posture while running.
B. DB reverse lunges from platform; 16 continuous alt'ing lunges x3; rest 2 min 20 (w/u), 25lbs, 30lbs, 35lbs. C. 1-2-1-2-1-2-1-2-1-2 unbroken muscle ups for time
4:19
Missed the double on the 4th set. I last did this sequence of MUs March 3rd and I was only able to hit 1 double. It then took me 14:20 to complete 15 total reps. I still have a ways to go with my technique & efficiency, but watching the video from that day I acknowledge the progress I've made this year so far.
5pm
3 Rounds for time:
400m run
15 deadlifts @ 185lbs
The obsessive part of me wanted to lug a barbell and plates to the track, as I dislike our 400m route. But well, needless to say I didn't go through that hassle.
Run 1 1:47
DL 1 2:13 (ub in 26s)
Run 2 4:14 (2:01)
DL 2 4:42 (ub in 28s)
Run 3 6:55 (2:13)
DL 3 7:28 overall (ub in 33s)
Warm up didn't feel too hot. Wasn't confident that I'd be able to go ub, but that was certainly the goal. Hung on and tried to take smooth/quick each set. Fine balance of running hard and being able to get back to the bar and knock them out w/out breaks.
Would certainly be a fun competition workout.
Tuesday Sleep 8:30p-4a
Coaching 5a-7a
Training @ 8:15a
Row 500m @85-90% (subtract 1 second from pace on last weeks average pace) Rest 2 min x10
1. 2:06.3 29s/m
2. 2:05.1 31
3. 2:04.6 30
4. 2:05.1 32
5. 2:04.5 32
6. 2:03.5 33
7. 2:03.6 33
8. 2:04.4 33
9. 2:04.1 33
10. 2:00.9 34
Started faster than last week and never got quite as fast, but overall better average than last week.
On my third set I started to feel like I had low fueling and snagged 1 scoop of hammer in my shaker which I sipped during rest over the duration. Ate some meat this morning, but not many carbs. Still learning to eat carbs other than veggies & ice cream. Need to find a better am food routine other than only leftover meat.
Training @ 12:30
Had ~30g protein & 20g carb PW shake & then a larabar before this one. Motivation low. Feeling tired.
10-Nov 7:30am A. Squat clean; 2, 2, 1, 1; rest 2 min 143, 153, 158, 163F doh! couldn't stand up the squat. B. Push jerk 6, 4, 2; rest 3 min 105lbs x 6, 115lbs x 4, 120lbs x 2. Not feeling very poppy. + Coached a couple hours, ate some food then at 1130am Amrap squat snatch 105# in 8 minutes (for every missed rep perform 2 muscle ups) I was stoked to do this workout again. I got 29 reps the first time I did it (I cannot find the post/day at the moment) and at that point it was all singles with no misses. With the workout from a couple weeks ago when I was doing 2-5 reps TnG squat snatch @ 105# I thought for sure that I'd be ready to go well over 30 reps. Well, it didn't turn out that way. I started with 2 tng & failed on the 3rd. So I did the MUs. Did a single to finish out the first minute with 3 snatches and then missed the first attempt during minute two and while the MUs were smooth the minute was over before I even got back to the bar. No more misses, but I never really found much of a groove with my singles from there. Ended with 19 or 20 total. Perhaps I would have been better to do singles from the start & just stay with the barbell and hit reps persistently. Or maybe I was just tired from the week & will be fresher for TnGs next time. Still learning...
Sleep was poor last night. Lloyd chewed one of his tubes down when I let him be without his cone and so it was a second trip to the vet which involved putting him back under to re-insert his tube. We were not able to pick him up until 8:30 and Corey & I were both up for the 5am crews. Needless to say sleep was ~6 hours for past two nights.
9-Nov Coached 5am-12:30ish then...
12:30p
AM 21-15-9 DL 205# Box jumps 24" Yes, we did this one last Friday where I took about 34s off my time from Aug 31st . Plus the lack of sleep this week and a long morning of coaching had me less than excited for this one or better said less than convinced that I was ready to improve on the week before. However, the good thing about having a coach is that sometimes I get the green light to "power through it" and other times I'm told to rest. It helps me to eliminate my worry & indecisiveness of "is doing this workout a good idea right now?" and simply "DO"! Last week was the first time I went ub for the 21 but then broke for the 15 & 9. I had mentioned in my post on the workout (prior to knowing I'd have it again one week later) "& I think I can go UB for full deal next time. " So that became my goal. Move faster on the down & go ub. I only caught the first four reps b/f the video stopped. I also focused better on the box jumps to not rush, but to ensure that I hit the rebound off the floor & not have any misses. "Patience" was my focus through box jumps then aggressive and determined with the DLs. Well, it worked as I took a full 40s off from the week before for a final time of 3:55! Considering I was hoping for a 10-15s improvement I was pretty stoked!
While I certainly do not plan to make it a habit of poor sleep and going into workouts tired, it's good for me to have the confidence to know that my body can get the work done as long as I get my mind to stay out of my way! 5:30PM Run 200m @90% Rest 45 seconds x14 (rest 3 min bw sets 7/8) 1. 47 2 44 3. 42 4. 42 5. 41 6. 41 7. 42 180bpm HR ~10s after finishing #7 116bpm HR ~ 15s before beginning #8. The 3 minutes felt long. 8. 41 9. 40 10. 41 11. 41 12. 41 13. 41 14. 39 Felt great! LOVING these track workouts.
