Curtis P's, gymnastics

Warmup:

Run 800m

50 overhead squats, stick

Workout:

(1) 100 Curtis P's for time - had to stop at 20, see below

(2) Gymnastics work
L hangs
Handstands, free standing and supported
Side plank raises

Ended with 5 minutes in the leaning rest position



Notes:

• My right hamstring tightened up on me a little bit while doing the lunges in the Curtis P workout. I was still a little sore from the other day and maybe I didnt get as good of a warmup as I needed. It shouldnt be anything serious, but given my history as bumming some hamstrings I have learned to play it safe and stopped before something bad happened. A few days of rest and it should be fine, just gonna let it be.
• body condition: hamstrings were the only thing slightly sore today, everything else feels fine.

Heavy clean and jerk

Warmup:

BB complex @ 45#, 65#

400m run
25 Db swings
400m run
20 Db swings
400m run
15 Db swings

3 clean and jerks @ 95#

Workout:

(1) Find Clean and jerk 1RM

1RM= 145#

(2) 3 rounds
3 x clean and jerks, 80% of 1RM (115#)
40 pushups



Notes:

• Max today was 10# below my PR, just didnt have the form and aggression to get back up to 155#. The clean felt great but my jerk is still struggling. The pushups were also pretty hard cause my triceps were pretty worn out.
• Body condition: still sore in the hamstrings, and my calves were getting some minor cramps walking around today. Other than that feel good.

Wall Ball

Warmup:

800m run

shoulder dislocates
20 pushups

21-15-9
Squats
Pullups

800m run

Workout:

100 wall ball shots for time, 20# ball

Time - 5:12



Late Afternoon- went on about an hour long bike ride on some trails and roads



Notes:

• My shoulders tired out the most on the wall balls, whereas usually its my legs so that was a good sign. Broke them up into sets of 20 and took about 15-20s in between each one.
• My pullup strength has definately jumped up recently, in the warmup I did all of them unbroken and didnt even really tire out at all. I will try for the 15 weighted reps pretty soon.
• Body condition: hamstrings and glutes pretty sore and tight still but I was able to stretch them out pretty well. Everything else feels great.

Trail run and leg/core work

Late morning

Trail run - 6 miles out and back up mesa trail from chataqua trailhead; made it to the top of the big hill then turned around


Late afternoon

Warmup:

20 pushups
15 overhead squats, stick

Workout:

4 rounds in quick succession
50m walking lunges (rds 2 and 4 w/ 10# vest)
50 abs (situps, flutter kicks, leg lever, kamora situps)

Weighted Pullups

Warmup:

Leg lift circuit, 10 reps @ each

20 pushups
10 pullups

Workout:

(1) Weighted Pullups 3-3-3-2-2-2-1-1

Loads: 20#, 25#, 30#, 40#, 50#, 60#, 70#, 75#

(2) Overhead squat 45#, 30 reps



Notes:

• I have a huge amount of respect for all those who have completed 100 reps of 95# overhead squats. I am gonna have a hard enough time getting my goal of 100 at 45#, just gonna have to put alot of time into it and slowly chip away.
• The pullups were fine, I didnt count them unless my chin cleared, and that was the limiting factor at the end. I could start the pull fine but getting those last 3 inches or so became really hard with 75#.
• Body condition: adductors are still sore from earlier this week, but everything else is fine.

Clean, pushup, run metcon

Wednesday

Bjj practice - it was exhausting, I was actually sore today

Thursday

Warmup:

jumping jacks
7 pullups
15 squats

BB complex, 45#

A few reps of cleans and pushups

Workout:

(1) 5 rounds for time
400m run
15 hang cleans, 95#
20 pushups

Time - 22:55

(2) shoulder dislocates x 5
50 flutter kicks
50 leg levers
shoulder disloactes x 5
50 flutter kicks
50 leg levers
shoulder dislocates x 5

Rest Day

Just too sore to do anything today. Get back after it tomorrow.

Notes:

• Body condition: quads, adductors, and glutes are sore to the touch. Biceps and traps/middle back are also a little sore.

Short and fast - Fran and Tabata sprints

Noon

Warmup:

500m row

20 pushups
20 situps
20 squats
8 pullups
20 overhead squats, stick
shoulder dislocates

A few sets of pullups and thrusters

Workout:

"Fran"
21-15-9 for time:
Thrusters, 65#
Pullups

Time - 4:49


Mid Afternoon

Warmup:

500m row

400m jog

Workout:

Tabata sprints - 20:10 x 8 @ 6:15 pace, 12% incline

Notes:

• I cant remember the last time I did a timed Fran, but this is definately a PR for the 65# version by around 1-2 minutes. I felt strong on the first round and did all the reps unbroken, then the 2nd round thrusters got to me and it took three sets to get 15 reps. Last round was unbroken.
• Next time I do Fran I will either do this version one more time or try to move up to 95# and do 12-9-6, then 15-12-9, and so on until I can do it as Rxed. I have been doing the "Pack" crossfit workouts for some time now, and I think its time I push it the next step and get closer to prescribed weights and reps. It will be gradual though.
• Tabata sprints sucked, as always. Next time I will pick the pace up slightly.

Crossfit Total

Yesterday I had bjj practice, but didnt do anything else because my hamstrings were pretty wrecked from elizabeth so yesterday was kinda my day off.

Warmup:

500m row

20 pushups

Workout:

"Crossfit total"
Find 1 RM and add together for total score:
Back squat (200#)
Press (120#)
Deadlift (231#)

Total = 551

For each I basically warmed up with a set of 5, 3, 2 and then started 1 rep efforts


Notes:

• Pretty pleased overall with how I did, the squat and deadlift were PRs for me and I was still a little conservative with them.
• For whatever reason, I am struggling with my press and having trouble improving it. I have jerked 155# before but my raw press has always been a weak point. I'm sure it will come with time.
• While I'm not too impressed with the numbers, everything has been improving so as long as that keeps happening I am happy about how training is going.

Weighted hills

Hill workout:

.5 mile run to the hill

6 hill sprints (30-40s each hills)
-alternate every other hill w/ 20#backpack

.5 mile run back

Elizabeth and more

Warmup:

15 squats
20 pushups
25 flutter kicks
10 lunges
25 overhead squats

BB complex, 45# bar

Workout:

"Elizabeth"
21-15-9 for time of:
Power clean, 95#
Ring dips

Time - 7:52


Bjj practice/workout



Notes:

• Elizabeth has become on of my all time favorite girls with Helen. I crushed my first time of 10:02 on this workout from about a month ago by over 2 minutes. I dont think I have actually gotten that much stronger, but just more accustomed to what expect since last time was my first time doing this workout.
• Body condition: shoulders are a little achy but nothing else, I expect I will be pretty sore tomorrow in my hammies. Planning on a run.

10k and muscle ups

Noon

10k run, solid pace (actually ended up being 6.65) - 48:02



Early evening

Leg lift circuit, 10 reps each

15 muscle ups + technique work



Notes:

• The run felt good, my form felt the best it has been and especially in the 1st half I felt like I was holding decent pose form.
• Completely overestimated my ability to do muscle ups...planned on doing 30 for time but I dont have the technique down to do that yet. Did 15 for time but ended up just working form on them. My pull is pretty weak and the dip is ok. Tomorrow should be another training day, feeling great and not tired or sore.

Heavy Thrusters and intervals

Warmup:

1000m row

Workout:

(1) Run intervals

3 rounds of: 10 sec on, 10 off, 20 on, 10 off, 30 on, 10 off, 5 on, 10 off, 15 on, 10 off, 25 on, 10 off

Pace: 1- 6:00 per mile, 2- 5:52 per mile, 3- 5:42 per mile
Rest: 90 between sets

(2) Thrusters 1-1-1-1-1-1-1

Loads: 85#, 95#, 115#, 115#, 125#, 130#, 135#

(3) 25 overhead squats, 45# bar

(4) 2x 15 lying DB shrugs each arm, 20#



Notes:

• The run workout should have been harder, I was experimenting with the pace because I didn't know where to start completely, but my form felt the best it has ever been.
• The last thruster was pretty ugly, but I squeezed it out. Felt good to get a heavier effort in.
• Body condition: not sore anywhere surprisingly, feel great.

Helen

Friday

Bjj training

Had some pretty good soreness in my forearms but felt pretty tired overall



Saturday

Warmup:

500m row
10 pullups
20 pushups
20 situps
15 squats
shoulder dislocates

BB complex, 45# bar

Workout:

(1) "Helen" - 3 rounds for time of:
400m run
21 swings, 35# DBs
12 pullups

Time - 11:44*

(2) 3x:
15 side plank raises L/R

(3) 20 overhead squats, 45# bar



Notes:

• Felt pretty good during this workout. *The time was a little skewed...I have to move from the weight room to the indoor track, navigate people using the pullup bars, ect. so the time isn't totally accurate, but I plan on doing this workout here again so I will still be able to record any improvements. All sets were unbroken
• I am going to start workout overhead squats at the ends of my workouts to try to achieve my goal of 100 reps. Planning on slowly adding reps in increments of 5 and once I can get to around 60 or so just go for it.
• Body condition: forearms and back still slightly sore, but nothing too bad.

Thruster, clean, deadlift metcon

Warmup:

20 pushups
20 situps
10 pullups
15 squats

15 overhead squats, 45# bar

BB complex, 45# bar

Workout:

AMRAP in 20 minutes of:
5 thrusters, 65#
7 hang cleans, 65#
10 deadlifts, 65#

Score - 11 rounds


Notes:

• Did this one about a month ago and got 1 round better today. I was on pace to crush 10 rounds but halfway through my grip was absolutely shot to hell, just like last time...the cleans are what did it in.
• Body condition: still very sore today - glutes, hammies and adductors were surprisingly fried from yesterday, and my lats and obliques are also sore.
• Tomorrow will most likely be an interval workout and some bjj.

Single leg day

Warmup:

Bjj practice

500m row

Workout:

For time
800m run
15 single leg squats, L
15 single leg squats, R
25 situps
12 single leg squats, L
12 single leg squats, R
25 situps
9 single leg squats, L
9 single leg squats, R
25 situps
800m run

Time - 10:58


Notes:

• This one was quick and relatively easy, I'm getting better at the single leg squats but balance is still an issue and I can't yet keep my leg out in front of me, definately improved though.
• Body condition: calves, lats, triceps, middle back are pretty sore, calves and lats are the worst. Feel good though.

800s

Warmup:

800m jog
plyos
strides

Workout:

5 x 800m, 90 sec. recoveries

Times - 2:37, 2:38, 2:39, 2:37, 2:35

400m cooldown



Notes:

• Callous on my hand is torn pretty badly, I had no chance of doing any lifting today even though I surprisingly wasnt that sore today. The intervals were pretty tough, reminded me of track practice days but it felt good.
• Body condition: lats, traps, hamstrings, biceps and shoulders are sore, but actually not as bad as I was expecting. We'll see how everything is feeling tomorrow.

Angie - flutter kick version

Warmup:

500m row
10 pushups
15 situps
15 overhead squats, 45# bar

BB complex, 45# bar

Dynamic stretches

Workout:

"Angie" for time:
100 pullups
100 pushups
100 flutter kicks
100 squats

Time - 21:52


Notes:

• Haven't done this full workout for time before, so I dont know how this time stacks up but I was hurting. Finished the pullups in about 9 minutes in sets of 10, but I ripped my callous open on the last set and was in considerable pain the rest of the workout. After the pushups I knocked everything out pretty quickly, but getting fewer, larger sets of flutter kicks would definately have helped the time.
• Body condition: traps and hamstrings are still sore, everything else feels good. I imagine I will be pretty sore tomorrow so it might be a run only day.

Rest day

Decided to make today a rest day. Just too sore to do Angie, i'll hit her up tomorrow.

Notes:

• Body condition: very sore in my traps and hamstrings, calves and biceps are also sore. Apparently yesterday worked me harder than I realized. Shoulder feels completely normal, it was probably just a freak thing from bjj. Workout tomorrow and if I have extra time I will fit a run in too.

Trail run and Clean/core metcon

Noon

50 minute run up table mesa trail
- very hilly, rocky and rugged, awesome trail
- did some calf raises at the halfway point and at the end


Mid afternoon

Warmup:

Bjj practice

10 pullups
15 squats
10 overhead squats, 45# bar

5 cleans @ 89#
2 cleans @ 111#
2 cleans @ 111#

Workout:

For time
10 power cleans, 116#
50 situps
8 power cleans
40 situps
6 power cleans
30 situps
4 power cleans
20 situps
2 power cleans
10 situps

Time - 11:50



Notes:

• The trail run was amazing...I was planning on doing a workout but since I didn't know the trail I just took a nice relaxed run to explore. It is very hilly, there is a good spot to do long extended hill runs, maybe about 3/4 of a mile or so. The run was about 50 minutes but I was stopping and looking at maps, views, spin off trails, ect.
• workout went well aside from some wrist pain
• Body condition: had a few random aches and pains today, but nothing serious. After bjj my left shoulder was really tight and bothering me, it's still pretty tender but the cleans didnt really bother it. Catching the cleans was really bothering my left wrist, and now that I think about it I have had the same pain the last two times I have cleaned...they might just need to be warmed up more thoroughly. Adductors are still slightly sore, feel good other than that.
• Tomorrow will be Angie as long as the shoulder is good to go.