December 31, 2014

Wednesday
Run 25 min

It is FREEZING here. Holy hell. Mile one felt ok, COLD. My right hip started to hurt after 10 min in. Lots of stopping to stretch just to make it back home. Not very fun. I have only had hip pain like that once, a few years ago when I was training for a marathon and then developed IT Band issues. Weird. At least I did something though. The last three days were spent being lazy and eating desserts, so anything make me happy at this point. Looking forward to being back home and getting back in the groove.

December 27, 2014

Saturday

#4

20 burpees for time

90 sec rest

x7

18:45

December 26, 2014

Friday

#2

10 Rounds

35 sec Hollow Rock

35 sec Side Plank on hand per Hand

20 Double Unders

26:55

No issues except that DU are harder in a living room and my parents carpet smelled like dog pee

December 24, 2014

Wednesday
200 walking lunge w/kettlebell

240 w/8lb ball. Figured I would do some extra to make up for the less weight carried. Nice and slow. Sore the next day!

December 22, 2014

Monday
Crossfit Takeoff in Kingston, MA

A. Front squat 3x3
115, 125, 135

B. Partner WOD (not for time)
5 rounds for total reps
Bench press (135/95) - 65# - 16, 15, 10, 7, 7
pull ups - 10, 12, 8, 8, 9
partner score 250 points (65#, no bands)

Notes : Liked doing a longer warm up. I need to do that more! Front squats were good. The owner gave me some tips about trying to keep my toes only pointed slightly out. Because of my lack of hip flexibility, it is easier for me to turn my feet out to almost 45 degrees. I was going to try a set at 140#, but we were moving on. We were told to choose a bench press weight we could complete 15-20 reps of. Both had to be unbroken. Bench press was ok, haven't done those in the long time. Pulls ups were kipping, those were alright. My arms are TIRED!

December 19, 2014

Friday

#4

Same kind of "squat therapy" warm up as last week.

+

A. Hang Squat Clean. 1 every 30 secs x 10 mins "tough"

10@85# - 5@90# - 5@95#

B. 3 position Squat Snatch (Mid Thigh, Below Knee, "Hover").  1 rep every 90 secs x 10 sets

60# x2 - 65# x8

C. Back Squat @ 5050. 5x5. 2 min rest.

90, 95, 95, 100, 100#

Notes : Hips and shoulders were pretty stiff today. Even more than usual! Squat cleans were good. Last five at 95# were REALLY tough and not as pretty. My right shoulder was not hvaing fun during the snatches. Getting the weight up was fine, but bringing the bar down (especially between reps 2-3), hurt. I would have put 5# more on if it wasn't for the shouler pain. Squats were nice and tough. Worked on controlling these even more nice and slow.

December 18, 2014

Thursday

#3

10 rounds

50m Farmers Walk, heaviest DB or KB or "things" you have --- 45# DB each

5 strict pull up

5 strict hspu

30 sec hollow rock

28:31

Notes : Farmers walk was fine. Pull ups were the worst. I don't know when I got terrible at these. Used to better. These were 2+2+1. HSPS were unbroken and pretty. I like those. Hollow rock was better

December 16, 2014

Tuesday

#2

A. Clean Grip Deadlift @ 41x1. 4-5 reps. 2 min rest. x4 -- 135, 145, 155, 165#

B1. Snatch Grip RDL @ 5050. 4-6. 20 sec rest  -- 85#

B2. Shoulder Bridge Hamstring Curl @ 31x1ish. 8-10 reps. 20 sec rest

B3. Good Morning @ 30x0. 10-12 reps. 20 sec rest -- 75#

B4. Dumbbell Russian Step Up. 12-16 steps alternating legs (6-8 per leg). 2 min rest. x4  -- 15# each

Do your best with the tempos... 

And remember, for RDL and good mornings, just bend as far as you can WHILE maintaining good flat back.  Think...

butt back to the wall behind you, and chest out to the wall in front of you...

stay on heels... lifting toes may help with that.

Notes - Felt like I could not lift anything today! Took me forever to deal with the kids waking up early and setting up all the weights. Blah. First deadlifts were ok. Tempo was good. The snatch grips were blah. That slow tempo was tough, not as much weight there, but good form. Rest of the stuff was fine. 

December 15, 2014

Monday

#1

5 rounds NOT for time

12 "steps" Spiderman Crawl w/ Rotation (6 per side)

12 Side to Side Squats (6 per side)

12 Goblet Squats (moderate~hvy DB or KB)  - 35#

plus

Air Squat Hold. Accumulate 3 min -- (6 min)

plus

30 burpee pull up for time -- 5:05

Notes - My hips and thighs were pretty sore today from those slow back squats yesterday. I liked the first three exercises. Those air squat holds are the worst. In the middle of the second set of three minutes I thought, "there is no way I can do 9 more minutes of this!" I figured I was not reading the instructions corrrctly. Burpees went fairly quickly, thank goodness!

December 14, 2014

Sunday

#4

Warm up with any combination of #1 stuff...  Goblet Squats, Side to Side Squats, Air Squat with elbows pressing knees out over feet, anything to help keep your hips "open" at the bottom w/ weight on the outsides of your feet...  also try squatting with heels elevated (maybe on 5# plates) and see if it makes a big difference.

A. Hang Squat Snatch. 10 doubles. 60#+. rest as needed. -- 4@60#, 3@65#, 3@70#, 1@75#

B. 3-position Squat Clean. 1 "rep" every 90 secs x 10 sets.  -- 1@75#, 1@80#, 8@85#

C. Back Squat @ 5050. 6-8. 2 min rest. x5  -- 95#

B.. Deadlift bar... one clean from Mid Thigh, one from Below Knee, one "Hovering" above floor ...  focus on keeping bar close and good pulling mechanics

Notes : Warmed up hips for a while. Standing on 10# plates made a huge difference. Was able to get down super low and stay there. I was happy with the snatches today. Form was good and I felt strong on these. Even did an extra set at 75 which was still pretty. Squat cleans were tough, but just manageable. The last few sets were TOUGH. Back squats were not much fun, but I was able to get down a few inches lower than I might normally go. Those were slow and steady. 

December 11, 2014

Thursday

#3

60 min AMRAP (just move, don't "crush" yourself)

3 rounds

30 Wall Facing Shoulder Taps

30 sec L-Sit (as best you can... knees above hips, jutting hips forward-ish)

6 Strict Pull Up

...

3 rounds

6 Inchworm Push Ups (as stiff legged as poss)

12 Renegade Rows (6 per side) --- 15#

60 sec Front Rack Hold "heavy"  ---  105#

...

400m run --- 1x, 2x sub 15 burpees

3 rounds

Notes : NO energy today. Seriously brutal getting through this. I kept waiting for my adrenaline to kick it, but it did not happen. Shoulder taps and l-sits were ok. Pull ups were not great, only 2 at a time. Push ups were good, legs nice and stiff on those. Form was better on the rows. The rack hold was pretty tough. 30 sec at a time. I ran the 400 once and my right shin started hurting, so I subbed 15 burbees for the next two rounds. 

December 9, 2014

Tuesday

#2

A. Snatch Grip Deadlift. Build to a tough single (but control it down... 2-3 secs... thumbs should be ok for one rep ;) ) --- 125, 145, 155, 165, 170

B. Romanian Deadlift @ 33x1. 6-8. 2 min rest. x5  ---- 8@85, 95, 105 - 6@ 115# x2

+

3 rounds for time

25 KBS 35#

25 Box Jump 20" (step down)

9:19

Notes : Deadlifts felt better today. I was pushing it on the Romanian for sure. Felt a bit of back soreness on those. Any tips? Last two sets were super tough.  Box jumps were slow. My legs were burning the whole time. 

December 8, 2014

#1

4 rounds NOT for time

12 "steps" Spiderman Crawl w/ Rotation (6 per side)

12 Side to Side Squats (6 per side)

12 Goblet Squats (moderate~hvy DB or KB) --- 35#

+

4 rounds NOT for time

12 Single Arm OH Walking Lunge R (DB w/ palm facing inward)  -- 20#

24 Double Unders

12 Single Arm OH Walking Lunge L

24 Double Unders

+

Air Squat Hold w/ elbows pressing knees out. Accumulate 2 mins

Notes : those spiderman crawls are harder than they look! Can def feel my hip stretching and opening. Squats were tough, but fine. Did all these slow with good form. Walking lunges were fine as well. May be getting a little bit of a shin splint on right calf from du. Will have to watch that. Air squat hold are TOUGH

December 6, 2014

#4

A. Hang Squat Clean & Jerk.  15 Singles. Rest as needed between reps.

8@90#, 7@95#

B. Snatch Grip Deadlift @ 31x1. 2, 2, 1, 1. 2 min rest.

145, 150, 160, 165

C1. Bulgarian Ring Row. AMRAP unbroken (squeeze for 1 second at the top of every rep). 1 min rest. -- 7, 7, 7, 6

C2. Seated Arnold Press. 15-20. 1 min rest. x4 -- 10#

Notes - Part A started off slowly, as I got warmed up. I was skepitcal I would be able to get them all at 90#, but these felt better after a few. I did try 100# twice, with no luck. Pretty interesting that I have the strength to do these from the hang, but cannot lift more weight from the gound. #badform. I still hate the snatch grip deadlifts #mypoorthumbs, but my form seems to be better on these. I have really been focusing on using my hamstrings effectively. No issue with part C.

As you know I had (have) some serious issue with my squat depth. While it has gradually improved, I know there is still work to be done. I cannot sit down nearly low enough on deadlifts and other movements from the ground. I imagine getting down lower could allow me to engage my hamstings more effecively on deadlifts and perhaps improve the form of power cleans. Any ideas are welcome! 

December 5, 2014

#3

30 min AMRAP

30 Double Unders

30 Second Tucked/Bent Knee L-Sit

60m Front Rack Walk (90-100#) -- 90#

10 rounds + 30 du

Notes :  Been sick all week (again!) Just starting to get my voice back today after it had been gone for five days, yuck. Anyhow, my du were great today! I was able to get 30 in a row one time. Tucked sit was tough, 10 sec at a time for that really focusing on good form. Rack walk was ok. I tried 95 at first, but that felt so much heavier

December 2, 2014

Tuesday

#2

A1. OHS Hold 45#. Accumulate 45 secs at the bottom. - 25+20 sec

A2. Pull Up Hold on Rings. Accumulate 60 secs. x3 - 20+20+20 sec

B. Hang Squat Snatch (mid thigh) x 1 / Hang Squat Snatch (Below Knee) x 3 / Hover Snatch x 1 / OHS x3. 2 min rest. x5  -- 55, 55, 55, 60, 60

C. 1 1/4 Front Squat. 6, 6, 6, 3, 3, 3. 3 min rest between sets.

75, 85, 85, 95, 105, 105

Notes : OHS hold is tough! Pull up hold are getting stronger. I like the snatch clusters because they are helping with form. I can feel a difference already. The hardest was the last from the hover. Front squats were nice and tough!

December 1, 2014

Monday

#1

40 min AMRAP

3 rounds

40 Wall Facing Shoulder Taps

40 sec Hollow Rock

...

3 rounds

4 HSPU

4 Strict Toes to Bar

40 sec Side Arch Body Hold (per side)

36 min = 2 full rounds + 3 part 1

Notes : Feeling pretty crappy today (no sleep, sick again!) but decided to work through this slowly. After 36 min I was DONE. Shoulder taps were tough, but fine. Hollow rock was not happenig after 6 rounds, so I switched to hold/rock. Part two was fine. I thought maybe I was just v