Rower sprints

Row 30 sec, rest 2:30
avg watts:
361 372 366 375 371 364 365 389

Push and Pull

5 rounds of
-115# bench press amrap
-pull-up amrap
-rest 3 min b/w rounds

115# bench: 15, 13, 8, 8, 9
pull-ups: 18, 20, 15, 17, 15
TOTAL: 138

Also, got some video feedback on yesterday's cleans. Good speed, but I need to set my back. Tend to get lazy, pull from a slump. Next time, I will cue myself: upright pulling stance.

7-5-3 muscle-ups

This morning I did my first wod with muscle-ups. I had to scale it down, but exciting nonetheless!

7 muscle-ups
30 wall ball, 14# 10'
50 double-unders
5 muscle-ups
30 wall ball
50 double-unders
3 muscle-ups
30 wall ball
50 double-unders
TIME: 18:21

Later in the day, team WOD with CFP. My part was
-10-1 unbroken squat clean ladder, 105#
-1-10 CTB ladder
-about half of 400 double-unders.

Then A. and I drove to the farm and weeded for 2.5 hours. Back is tired!!

3 miles

Run 1 mile at 90%: 6:28
walk two min
run 1 mile at 90%: 6:40
walk 2 min
run 1 mile at 90%: 7:16

Clean Grip

My hands are in pain: nail beds, cuticles, fingertips all hurt. Callouses have blisters under them from pull-ups yesterday, and I have to let them dry out before I can file them down. Luckily, tomorrow is off.

A1. clean-grip deadlift, 21x1 tempo, heavy 3 x 5
A2. ring dip amrap

deadlift weights: 235, 245, 255, 245(1), 235
ring dip reps: 18, 15, 9, 9, 8

B. hang clean 3 x 3
135, 145, 150(2)

C. toes to bar 15 x 3
only the first set unbroken

M-U doubles!

Great warm up yesterday. Spent a bit of time working muscle-up transitions with the band, then went to the real thing and got them in doubles for the first time. Failed on third attempt every time, though. But felt good!

Then a pretty simple OPT workout:

A1. push press drop set 3.3 22x2 tempo, rest 3 min x 5
A2. 25 pull-ups, rest 3 min x 5

Push Press weights:
125.115, 135.115, 145.115, 145.115, 135.115

Pull-up notes: first three sets of 25 unbroken, then 20/5, then very broken (highest at once was 10).

Recover, Eat

Rest day today, nothing but a nursing school intramural softball game on the athletic agenda. Excited about our first CSA pickup, too -- today we get lettuce and chard, radishes, dill, scapes, and I forget what else. I haven't journaled food in a while, so here's the day so far:
5:30 black coffee, 2 eggs, 2 bacon, sauteed spinach
7:30 hard boiled egg, more black coffee
9:15 salad: arugula, cucumber, chicken salad (grilled chicken, celery, scallions, homemade mayo [egg, lemon juice, olive oil, dill])
12:15 grilled pork chop with sauteed mushrooms, spinach, tomato

Margins

It's been a while since I saw Coach Mike, but today I thought of something he says a lot: "We fail at the margins of our ability." I took three shots at a 170# bench today, failed on all three. The middle try was really close, struggled and struggled at that sticking point. Frustrating, yes, but nice to think I am pushing the boundaries of what I can do, and that next time 170 is going up. And another thing: I need a good neurological warm-up. Warmed up to bench by bench pressing, which was not enough to get the mind locked in or the adrenaline flowing.

Bench:
5 x 95
5 x 115
3 x 135
2 x 145
2 x 155
1 x 165
F, F, F x 170

Then run:
5 min at 50%
4 min at 90%
2 min at 50
4 at 90
2 at 50
4 at 90
2 at 50
Cool down for 5 more at 50%

Pump up the volume

Big day, had to cram a triple into a morning session. Legs are tired, just still real sore from Wednesday squat workout. Here's what the workout was:

5 sets of:
power clean x 1
squat clean x 2
split jerk x 3
front squat x 4
rest 3 min

Weights: 105, 115, 125, 135, 145F (hit 2 cleans then missed 3d)
Should have started heavier and gone up in 5s.

Rest 15 min, then

Row 1k at 90%
20 muscle-ups, band-assisted
Row 1k 90%
TIME: 10:55

Rest 20 min, then

30-25-20-15-10-5 reps of
-GHD sit-up
-53# kbs
TIME: 8:47
All sets unbroken. Could've used more speed on the GHD and transitioned a little faster between exercises.

Feel good. Plan for the day: BSC on, eat, drink, rest, RECOVER because I have a feeling tomorrow is another big day.

Rest Day and Diet Check-In

Totally off day. Trying to keep the eating really clean, and this week has been good. Here's a bowl of chard + chicken + olive oil. Besides a little too much coffee and not enough water to keep up with the humidity, I think my nutrition is dialed in: lots of garden vegetables and meat, eggs. Going to keep it that way through the games. Room for improvement: increase water, decrease salt (salty things, really, eg bacon). Monday is the first CSA pick-up, so I'm expecting lots of crazy new greens to try!

Sore

Yesterday: a great day at the hospital, then straight to the gym. Serious muscle soreness in my quads from the front squats. Feeling ready for a rest day, too. BK led us in a quick warm-up: 30 seconds row, run, rope times two. I definitely needed the quick turn-on, because I've been hitting an afternoon slump on the train. Think I need to eat more midday.

Anyway, the workout:

A1. press 2.2.2 (ie, 2 reps, rack for 10 sec, 2 reps, rack, 2 reps), rest one minute
Weights: 85 (2.2.1), 80, 85 (2.2.1), 83

A2. gh raises 4 x 15

B. 10-1 ladder HSPU
TIME: 19:45
Outrageously slow. Did not feel very fresh or very strong.

C. Powell raises, 10#db x 7/arm x 3

Front Squat and Pull-Up

21-18-15-12-9-6-3 reps of
front squat, 135#
pull-up
TIME: 14:19

Hard to walk after this one! Had a good stretch at least. Already sore from yesterday's workout, can't even imagine what I will feel like tomorrow. A grueling workout like this was just what the doctor ordered.

Big Deads

This was the kind of workout I needed: big, heavy deadlifts, lots of volume on bench press, and a smackdown grand finale of kettlebell swings and many, many push-ups.

First couplet: DEADLIFT and (close-grip/drop set) BENCH PRESS
A1. deadlift (22x1 tempo), 3 reps x 255, 275, 295, 305, 310, 315, 320(x1--but a PR)
A2. bench press (30x0 tempo), 3.3 x 130.125, 135.130, 140.135, 145.135, 155.135(1), 155(2).135(1)
with 3 min. rest between exercises.

Then 3 sets of
-21 kettlebell swings unbroken: 53, 70, 70
-10 second rest, then
-75 pushups
-3 min rest.

Pushups took 4:10, 4:55, and 5:00.

5k

Yesterday morning: ran a 5k along the Hudson River.
TIME: 23:45

I felt like I worked hard, so I wasn't too disappointed by the slow-seeming time. I was running alone, and I'd like to think I could drop some time in a race environment. Endurance running needs improvement.

Southeast Affiliate event

Saturday evening we ran through a team wod from the Southeast Qualifiers. Me and Jules on the women's bar, BK and Jez on the men's. This was it:

120 front squats (60 at 145# men/60 at 85# women)
200 m kb farmer's walk (everyone together, 35#/53#)
200 m run (everyone together)
120 push press/jerk (145#/85)
200 m farmer's walk
200 m run
120 deadlift with EIGHT-FINGER RELEASE each rep (155#/215#)
200 m farmer's walk
200 m run

TIME: 18:00

Julie and I communicated well through this. Split squats 30/30, then I did 40 pp and 35 dl. Good outdoor workout, hot!

Push to failure

Friday afternoon, tried to get both parts of this workout in but halved the second part. Here's what I did:

A1: slow-tempo ring dips (amrap -1): 10, 10, 8
A2. gh raises 3 x 15, slow
B1. clapping push-ups amrap
B2: back extensions 3 x 25
C1. close grip push-ups amrap
C2. low pulley pull-throughs 3 x 20

(don't have numbers for amraps. all #s in mid-teens)

Then, 3 sets of this:

60 second run at 80%
60 second box jump at 90% (16" box?)
60 second double-unders
8 min rest

box jumps: 25, 25, 25
double unders: 48, 62, 70

Randy

Yesterday afternoon: RANDY

75 snatches, 75#
Time: 6:44

This was really brutal. My hands especially were sore from the day prior, and I just felt tired. Didn't get close to the time I had in mind. Maybe need a little more rest? Anyway, a good physical and mental challenge, although a disappointing result.

Row sub-max

This morning:

5 minute warm up, rowing 50%

3 x
8 minutes at 75%
2 minutes at 50%

5 minute cool down, rowing 50%

avg watts for the 8 minute work sets:
181
193
190

Plan to work out again this afternoon, feeling good and eating A LOT.

Tuesday double

Morning: worked on explosive hip opening.

Hang Power Cleans, 7 sets of 3:
105, 115, 125, 135, 140 (1), 135, 140 (3)

"Freeze" Box Jumps, 4 sets of 6 to 24" box.
(ie freeze in quarter squat, jump from there, step off box)

Afternoon: 3 rds of the following 6 minute amrap, with 10 minute breaks between rounds.

6 minute amrap:
-3 thrusters, 105#
-10 UNBROKEN chest-to-bar pull-ups
-15 UNBROKEN double-unders

Rounds:
1. 4 rounds + 3 thrusters
2. 3 rounds + 3 thrusters [+ 9/1 CTB and 15 d.u., which didn't count!]
3. 3 rounds + 3 thrusters

Really thrilled to get 10 unbroken rounds of 10 CTB, plus on round of 9+1.

Slow, Heavy

Did some strength work at slow-descent tempo today. Felt really good, actually, except for the split jerks which I didn't warm up to. The workout:

A1. bench press, 3-second descent. reps: 3,2,1,3,2,1
A2. clean grip deadlift, 5-second descent, 5 reps x 6 sets
rest 2 min after each exercise, then
B. split jerk, 3 x 3 at 80% effort
rest 90 seconds between sets, then
C1. ghd sit-up 4 x 25
C2. dumbbell external rotations, 7/arm x 4

Weights/notes:
Bench: 135, 150, 160, 145, 155, 165
Dead: 205, 215, 225, 235, 245, 255
Jerk: 155, 165, 155
GHD: all sets unbroken, pretty fast
Ext. Rotation: 15, 20, 20, 20

Clean PR

Warm-Up: hit 70 double-unders in a row. PR by 9.

Part 1: Cleans (full squat) on the minute, up 10# every minute.
100#
110
120
130
140
150
160
170
180f

Then knocked 5 off the bar and cleaned 175#, PR by 10.

Rested 15 minutes.

Part 2:
30 squat clean, 65#
10 pull-ups
20 squat clean
20 pull-up
10 squat clean
30 pull-up

TIME: 9:19

Fatigue

Thursday night: tried to do the OPT wod, hit failure early and ended up missing a lot of reps (marked "f"). First few HSPU were extra depth but then after that were to floor. Here's about what I did:

Muscle-ups/ HSPU / GH Raises
f,1,f / 4,f / 15 (all GH raises were unbroken)
1,f / 5,f / 15
f / 5 / 15
f / 5 / 15
f / 4,f / 15
f,f / 3,f/ 15
f,f / 2,f / 15

The couple muscle-ups I got felt great. I just got fatigued in my arms from the HSPU and couldn't press out after that.

Not quite unbroken

Morning workout:

A1. 35 pull-ups, rest 20 sec x 3
A2. row 400m at 90%, rest 5 min x 3

B. 50 wall balls, 14# and 10' target, rest 2 min x 3

C. 25 GHD sit-ups, rest 60 sec x 3

A1 pull-up #: 22/9/4 -- 26/4 -- 35 very broken
A2 row times: 1:28 -- 1:34 -- 1:34
working time: 3:40 -- 3:25 -- 3:30

B. UB - broken - broken

C. all GHDs unbroken

Afternoon: run 5 minutes, walk 2 min x 4
meters:
1150
1200
1150
1200

Sweatfest

Phew. This one was hard and good.

The workout was 6 sets:
30 sec AMRAP Clean and Jerk - 135#/95#
30 sec AMRAP Box Jumps - 24"
30 sec AMRAP KBS - 2pd/1.5pd
30 sec AMRAP Double Unders
30 sec AMRAP Burpees
7:30 rest between sets.

The reps:
95# clean and jerk: 11-10-10-10-10-10
24" box jump: 14-15-14-12-11-10
53# kb swing: 15-15-14-16-15-15
double-unders: 23-28-28-25-28-30
burpees: 12-11-11-10-11-10

So sick of burpees! So frustrated by double-unders! So happy to be doing box jumps for the first time since sectionals and the ankle twist!

Also: diet is back on track after a pretty lenient week (and much wine over memorial day weekend).