Pullups

1500 PT

Jump rope barefoot 8 minutes - singles, doubles, running, single leg

5 rounds for time:

3 weighted pullups, 25#

5 strict pullups

7 kipping pullups

Time - 7:36

Stretch

• Notes: Last time I did this workout was last summer and my time was 10:17, so about a 2.5 minute improvement. Done a lot of stretching and foam rolling today, something I am slowly making part of my daily routine. I use PNF for my main stretches now, mostly going after hip rotators, hamstrings, adductors, and quads. I massage all these areas as well, but right now I am emphasizing rolling my quads since I think that is what is tight and leading to the hip flexor discomfort. Definitely seeing some improvement. For my shoulders I am focusing on mobility with movement, mostly in the T spine.
• Nutrition: Pretty good, had a nice dinner last night along with some dessert, nothing too bad though.
• Body: Very sore. Hamstrings are really tight, and I am sore all over my hips from all the stretching--adductors, abductors, quads and hip flexors. Rotator cuffs, traps, and scapula areas are also sore. Slowly working it out though.
• General: Rest day tomorrow and then I am going to hit CF pretty hard, still won't be doing any running.

5x3 OHS, 15 rep OHS; red trail hike

a.m. PT

Extensive hip and shoulder warm up

Burgener warmup

BHN push press/overhead squat skill transfer

(1) Overhead squat 5 x 3

Loads: 95#, 105#, 115#, 125#, ---

5 minutes rest

(2) 15 x overhead squat, 100#

(3) 2x:

1:00 plank

1:00 L/R plank

30 minutes deep stretching and massage rolling quads, ITs, glutes, hams and T spine

Ice massage

1600

4.5 mile trail hike w/ 20# pack

Terrain: Rocky trail, lots of hills

Ice massage

• Notes: I shut it down on the OHS at 125# even though I know I could have gotten 130#...hip flexor was feeling a little tight at the bottom of the squat on the heavy weights. hike felt good, whenever I started jogging easy the I could feel discomfort though. I think I figured out the cause of my injury and it's all due to lack of flexibility. The pain started after my front squat workout and I think my knees were coming forward a little at the heavier weights when coming out of the hole, creating lots of tension in my hip flexors because my quads are tight. I have really started to dedicate time to deep stretching my hips and hamstrings as well as foam rolling.
• Nutrition: Finally back on track.
• Body: Hamstrings, middle/upper back, and rotator cuffs were sore today.

Dead Cindy

Past two days were rest days as I went out of town and gave my hip flexor some more time off.

1230 PT

Burgener warm up

Box squats

Warmup DL sets

WOD

1 x deadlift, 185#

1 round of cindy

2 x deadlift, 185#

1 round of cindy

3 x deadlift, 185#

1 round of cindy

...up to

10 x deadlift, 185#

1 round of cindy

Time - 15:46

• Notes: Really liked this workout. DLs put a nice spin on cindy and my legs were feeling it. Warming up for the DLs I felt the hip flexor slightly, but it didn't bother me at all once I got going. It's still not 100%.
• Nutrition: Yesterday was pretty horrible. I should be back in my normal swing now and can get my diet back on track.
• Body: Feel fine. Still fairly sure I can't do any serious running, but I think tomorrow I am going to go for a trail hike with a pack and see how it feels.

"Quarter Gone Bad"

1100 PT

Warmup w/ MFR work

"Quarter Gone Bad"

5 rounds, for max reps:

100# thrusters, 17 seconds

Burpees, 17 seconds

30# pullups, 17 seconds

45 seconds rest between rounds

Total reps = 111

Running technique work

• Notes: Scaled back from 135# thrusters and 50# pullups and it was just about right. Did a medium paced 400m run after the workout and it still made my hip flexor ache a little, although the workout felt perfectly fine.
• Nutrition: Not great. Hasn't been quite as clean and I haven't felt as good.
• Body: No soreness, just lingering aches in the hip flexor. It is still improving though.

Snatch work

0830 PT

Burgener warmup

(1) Deadlifts @ 155#

(2) Power snatch work

3 x 65#

3 x 85#

3 x 95#

(3) 5 rounds, 2 minutes rest in between:

3 snatch pulls

3 hang snatches

3 snatch push press

3 overhead squats

Used 75# bar

Stretch/ice

• Notes: Did a few deadlifts to see how they felt and it was perfectly fine. Never really worked power snatches so I threw on a little weight and just worked them until form started to fail. I am still very weak on snatches in general but doing burgener warm ups before every workout is bringing slow improvement.
• Nutrition: Good except for some junk last night.
• Body: Hip flexor feels almost completely normal. I am icing it 3-5 times a day and it should be back to full speed in the next 2 days. Looking forward to it.

Lower body metcon

1300 PT

BB complex, 45#

Burgener warmup x 2

In quick succession:

100 double unders

90 seconds plank

4x: 25 KB swings, 25 goblet squats (30#)

90 seconds plank

100 double unders

Stretch/ice

• Notes: Wanted to see how swings and light squats felt today and it went fine. I could still feel the hip flexor but there was no real pain. Got a nice leg and lower back burn from this too.
• Nutrition: Junky last night after dinner.
• Body: Hip flexor is still improving slowly. I won't be running for a few more days and not quite ready for heavy lifts. All my pushing muscles are sore from yesterday, nothing too bad though.

"J.T."

1100 PT

Warm up circuit

Double unders

Burgener warm up

"J.T."

21-15-9 for time:

Handstand pushups

Ring dips

Pushups

Time - 17:50

Overhead squats w/ bar

Stretch/ice

• Notes: Since I wanted to give my hip flexor a rest thought it would be a good time to do J.T. for the first time. The HSPU just killed my time as I am very weak at them, but it's a good time to work on them while I take some time off the lower body.
• Nutrition: Not too bad, a little junk.
• Body: Hip flexor felt a little bit better once I was warmed up today. I can double unders without pain, and light squats don't bother me. Lunges are slightly aggravating and any ab work or running is still kinda out of the question.
• General: Tomorrow I am going to do a met con with swings and double unders, and see how deadlifting feels.

Recovery

1 mile easy jog

Light stretches

Ice/heat throughout the day

• Having some pretty bad pain in my left hip flexor to the point where walking up stairs is uncomfortable and doing a flutter kick is out of the question. Went wake boarding for the first time on my day off yesterday which I think aggravated it, but it was very sore and tight throughout the past 3 days. Taking time off to recover so it doesn't develop into something worse, it feels just like a moderate strain.
• General: Might do some bench and strict pullups tomorrow. Going to try to stay off the lower body and keep monitoring the hip.

"Elizabeth", 3x7 minute intervals

0900 PT

Technique: Press w/ stick and 45#
Burgener Warm up

"Elizabeth"
21-15-9 for time:
Cleans, 115#
Ring dips

Time - 8:44


1700 Run

Warmup jog and technique drills

3 x 7 minute intervals - cover max distance
Rest 3:00 in between

Distance covered: around 1.2 miles per interval
Terrain: Grass, trail, asphalt, rolling hills

• Notes: Moved up weight by 20# from last time I did elizabeth but was around 1:30 slower from back in November. I would consider that an improvement though, and as long as my time is staying under 10:00 until I reach the prescribed 135# I think that will be good progress.
• Nutrition: Alright, had some crap last night though.
• Body: Glutes, hamstrings, middle back are sore. My left hip flexor is also really tight right now. Feeling really good though in general.
  

FS + metcon

0900 PT

Technique: Press w/ stick
Burgener warm up

Front squat 5-5-3-3
Loads: 115#, 135#, 155#, 170#

Rest 10:00

AMRAP in 12 minutes:
3 front squats, 135#
10 pullups, chest to bar
20 double unders

Score - 7 rounds + 3 front squats

• Notes: Haven't squatted heavy in a while and I could feel it, form felt the best it has been though. The chest to bars got pretty tough at the end of the metcon.
• Nutrition: Decent.
• Body: Hips are sore from the MFR yesterday, but they felt loose and different today. My middle back and thoracic spine area are sore as well. Everything feels good though.
  

Active rest

Rest day. Worked on skills, mobility, and myofascial release.

Mobility drills:
-Thoracic spine
-Shoulders
-Hips
-Wrists and ankles

Skills:
-Handstands
-L sits on rings
-Squat technique: box squats

MFR w/ tennis ball:
Upper body
-Posterior delts
-Under armpit
-Lats
-Tricep tendons at the elbow

Lower body
-Hip capsule
-Upper hamstrings
-Lower hamstrings
-Deep calf muscles (along shin bone)
-IT band/quads

• Notes: I won't be listing these every time, but this is essentially what my rest days will look like from now on. The deep tissue massaging is sadistically painful if you find some good spots. Been watching a lot of Kelly Starrett's videos on massage and mobility work and have starting implementing some of that in place of standard "stretching".
• Nutrition: Good.
• Body: Traps still slightly sore. I found a lot of hot areas in my lats, posterior delts, and thoracic spine area. As usual, my hips were pretty tight as well and there was some significant tightness in my IT bands. Didn't feel any of this until I got in there, all the more reason to massage more frequently.
  

More programming

Here are a few things I have been thinking about as far as my programming.

As of now my primary training will stay the same: picking various WODs from different sources and doing CFE workouts 3 times per week, one of them being a time trial. On the time trial day, I work in some running prehab such as IT band work, calves, stability, pistols, ect. Right now most of my main WODs are coming from SEALFIT, HQ, and occasionally the CFE WOD. I generally like the way SEALFIT does the strength work and then a metcon to follow it up with. Strength work and Olympic lifts, however, are where I need to change things up.

It has definitely come to my attention that my lift mechanics (mostly the more specialized, oly lifts) are not as solid as they need to be. Not to mention that I have stalled in most of my overhead lift progress.

Right now I am thinking about implementing a periodized practice lift cycle. Pick one lift for each week and start raw, with only the bar, making sure that the main elements are there. Over the course of the week I will work up in weight slightly, but only to the point where my form remains as perfect as possible. My main programming will remain the same, but I will be working these lifts in addition (either before or after the WOD). This is something I should have done a long time ago but I got hasty and wanted to jump up weight.

I have no idea how this will work out or how effective it will be, but it couldn't hurt to try and I figure it will be a structured way of at least practicing my lifts. In addition, working the mechanics might help my flexibility, especially in the shoulders and hips. Here is a list of what might be included:

• Press
• Jerk
• Thruster
• Overhead squat
• Back squat
  
• Snatch
• Clean
• Deadlift (possibly)

So basically, I will throw in some sets of 3-5 and the goal will be to make everything perfect at that weight. Next time I will add 5-10# (depending on the lift) and do the same, repeating until I really feel comfortable.

Finally, to help with my strength and lifts, after heavy days (5x3, 5x5, 7x1, ect.) I am going to add in some quick assistance lifts. These are some of the assistance lifts I have for my main movements:

• Deadlift - Good mornings, GHD back extensions, GHD situps, Glute ham raises
• Squat - Box jumps, racked lunges, step ups
• Press - HSPU, weighted ring dips

Hopefully with these changes I can see some more improvement with my lifts to the point where I don't need to think about fundamentals anymore.

"Annie", 2x Tabata sprints

0900

BB skill transfer circuit

"Annie"
50-40-30-20-10 for time:
Double unders
Situps

Time - 7:31

1730

Jog to track

Tabata sprints x 2:

20 seconds on, 10 seconds off x 8
Rest 10:00
20 seconds on, 10 seconds off x 8

Terrain: Track

Jog home

• Notes: All unbroken DUs...this is definitely a first. My situps are miserable, however, and that's where I lost all the time. This workout has gotten progressively easier since actually having learned double unders. The runs went well and felt great.
  
• Nutrition: Very good. Upped my fruit intake today to get in more carbs.
• Body: Traps are very sore.
• General: Active rest tomorrow. I have my next 4 workouts planned out, should be loads of fun. Also, just subscribed for the CFJ finally so I have a lot to watch/read.
  

PJ, Work capacity

1100 PT

BB skill transfer circuit*

(1) Work up to 1 RM Push jerk (from rack position)
Loads: 89#, 111#, 121#, 133#, 143#

(2) Work capacity:
15 x push jerk, 111#
100 KB swings, 45#
2,000m row

Time - 19:45

Band stretches - hips and hamstrings

(3) Jerk/push jerk practice, behind and in front of neck

(4) 3x:
12 GHD situps
12 GHD back extensions


*BB skill transfer circuit - I am going to do this before every workout that involves a barbell to work on my flexibility and skills in general. Hopefully it will help with my jerk and snatch:
3 push press + 3 behind neck push press
3 push jerk + 3 BHN push jerk
3 split jerk + 3 BHN split jerk
Burgener warmup
10 overhead squats

All with 45# bar

• Notes: My jerk is on hiatus right now. I am trying to work on jumping the bar from a good rack, but I have trouble reestablishing my grip during the catch. When I switched back to lower elbows (not rack), I could do way more but it is extremely hard on the wrists and doesn't involve the same hip activation. Even from behind the neck I am having trouble catching the bar solidly and just feel weak in the drive and overhead in general. I might be at a point where I need to just forgo heavy/max attempts and just work on form at multiple reps at lower weight.
  
• Nutrition: Really good. I have a lot more/various veggies in my diet now.
• Body: Traps are pretty sore today.
  

Run/clean metcon

1000 PT

Overhead squats, 45#
Turkish get ups, 30# KB

For time:
Run 800m
12 x squat cleans, 105#
Run 400m
12 x squat cleans, 105#
Run 400m
12 x squat cleans, 105#
Run 800m

Time - 14:03

Shoulder dislocates

• Notes: Didn't go balls to the wall, just kept a strong pace throughout and it felt great. It was hotter than hell outside so the runs were rough.
• Nutrition: Had some junk yesterday at lunch while watching the Cup game, but not too bad. Once I finish my current gallon of milk I am going to cut out dairy for 3-4 weeks and report the results. Not looking forward to it but if it's not in the refrigerator I'll be fine replacing it with something else.
  
• Body: Triceps were still a little sore today from all the L sits. Body feels well rested and ready to go again.
  

Active recovery days

Friday

Mobility drills:
Thoracic spine
Hips
Shoulders
Wrists and ankles

Skill work:
Handstands
L sit on rings
L raises on rings

Saturday

Jog to Hillwood track

Plyometrics/agilities
6 x 100m strides - 50m acceleration, 50m deceleration

Jog home

Bar skill work:
Jerk practice
Split jerk practice
Snatch balance practice

Shoulder dislocates

• Notes: Part of my break from from training, just working on skill work and mobility and getting my heart rate up a little bit.
  
• Nutrition: It's been OK. Have good breakfast and dinners, sometimes some crap comes in between. I am giving thought to attempting to cut dairy out of my diet for a little bit just to see what happens. I love milk, however, and drink a lot of it. Mostly I just need to eat real food for a snack when I get hungry in between meals, especially after dinner. Don't really do Fitday anymore as I know generally how much food I need to eat. Right now I am just trying to eat when I am hungry, and eating paleo when I do.
• Body: Hamstrings were slightly tight yesterday. Everything else feels much better. I can feel my energy getting back to normal levels again.
  

DL + Metcon

1830 PT

10 minute general calisthenics

(1) Find DL 3RM
Loads: 145#, 195#, 225#, 245# (stopped there)

(2) 5 rounds, not timed:
3 Deadlifts, 225# (90% of 3 RM)
15 knees to elbows
Sandbag carry, 4 x yard lengths down and back

(3) Hang snatch, power snatch technique w/ bar

• Notes: I was exhausted today. Long day of work and had no energy left by the time the workout came around. Had trouble holding my core together at 245# so just stopped there. The metcon was fun though, I love sandbag carries.
• Nutrition: Decent, haven't had enough time during the day to eat/drink properly though.
• Body: Not sore anywhere just tired in general.
• General: Since this is a high stress weekend with work and I have little time to train, I am going to take the weekend off. I am already overdue for a low intensity period or break from training, and I would rather come back fresh on Sunday or Monday instead of forcing in half assed workouts. Gonna work on some mobility and skill work over the next couple days, and maybe get a jog in somewhere.
  

Rest day

No training today.

• Nutrition: Very good.
• Body: Chest, shoulders, biceps, and hip flexors are sore. Not nearly as bad as I was expecting though. Ate a lot of protein yesterday which is probably why.
  

"Chelsea"

1100 PT

BB complex - 45#, 65#

"Chelsea"
Every minute on the minute, for 30 minutes:
5 pullups
10 pushups
15 squats

Added one extra round at the end
Totals:
155 pullups
310 pushups
465 squats

• Notes: First time doing this one, and it actually isn't physically all that hard. I was getting around 26 seconds rest after each round, it's more of a mental grind. Threw in an extra round at the end just for kicks.
  
• Nutrition: Awesome. Didn't go for the junk food/dessert last night after dinner like I often do. Got a big bag of Blue Gill fish yesterday and grilled it for dinner last night and lunch today. Here is my log for today. Haven't logged in a while but this is my typical good day.
  
• Body: Calves a little sore. Feel great overall though.
  

20 minute TT

1700

Brief jog and some plyos

20 minute time trial - Cover max distance
Terrain: CC/Ensworth trail, mostly flat/moderately technical + some asphalt
Distance: 3.09 miles

Cool down jog

Post TT work: A few sets of the following
Pistols - 5L/5R
Weighted calf raises - 2x25 w/ 40#
Ankle rotations - 25 clock/counter, L/R
Side bridges

Ankle mobility drill against wall

• Notes: Slightly disappointed in the run as I felt amazing today and thought I was on track to PR...I have trouble really pushing the pace when I am running alone. The trail was slightly more technical than my previous 20 min TT, however. One positive notes is that I worked hard on my form and my hamstrings felt noticeably more fatigued by the end than they have in a long time, so hopefully I was pulling better with them. Continuing to work on pistol, calf, ankle, and IT strength after each time trial, as these are the big areas that I feel are most affected by long runs and need strengthening.
• Nutrition: Pretty good. Didn't have a big lunch and grabbed some blueberries and nuts about 2 hours before the run. The slightly empty stomach made the run feel amazing...still had the energy but felt fast.
  
• Body: Still have some residual soreness in hamstrings and glutes.
  
• General: Tomorrow is the big beatdown...taking my first crack at "Chelsea".
  

Snatch technique and progression; Short metcon

1330 PT

General PT and dynamic stretches

Push jerk practice (normal + behind neck) - worked on rack position
Split jerk practice (normal +behind neck)

Snatch balance, 3 singles at each
Emphasized form and getting deep:
45#
55#
65#
75#

Hang snatch, technique work
3 x 65#
3 x 65#
3 x 75#
3 x 65#

5-10 minutes rest

30-20-10 for time:
DB rack squat, 40#
Double unders
Pushups

Time - 7:53

• Notes: I am definitely getting better at snatch balances, but my snatch is still pretty bad and needs a lot of work. I would like to get some sort of coaching on technique as I don't know enough about it to make big progress. Just gonna keep practicing at low weights. DB squats suck...they would be great prep for log PT as they wear out your shoulders just as much as your legs.
  
• Nutrition: Good.
• Body: Very sore in hamstrings and glutes still.
  

Rest day.

Worked all day so had to make this a rest day. On my feet all day, occasionally hauling things around.

• Nutrition: Junky, but had a good dinner. Not very much food overall.
• Body: Hamstrings and glutes are very sore from the lunges.
  
• General: Should be fine to train tomorrow, though it might have to be later in the day.
  

Press, Racked lunges, Ring dips

1100 PT

Jump rope barefoot for 6 minutes - alternating single unders, running, single leg, double unders

Press 5-5-3-3-1-1-1
Loads: 65#, 95#, 115#, 115#, 125#, 135#, 145# (more of a jerk)
3:00 rest in between

*Push press on the last 3 singles

Racked lunges, 2 count
10-8-6-4-2
Loads: 45#, 65#, 75#, 85#, 95#

Ring dips
3 x 5, strict full ROM
1:00 rest in between

Weighted ring dips, 15# backpack
3 x 4, strict full ROM

3 rounds:
1 minute hollow rock
1 minute supermans

• Notes: This one took a while. Press felt pretty weak, I think I am going to focus more on push presses to work on my overhead strength in addition to really working assistance lifts (heavy ring dips, deep HSPU).
  
• Nutrition: Solid. I have pretty much cut out all bread/grains, although I occasionally go for a sandwich. Don't really see that as a big deal. Been eating more fruit instead, mostly blueberries, cherries, and bananas.
  
• Body: Upper glutes, abductors, and elbow flexors are sore.
  

Pullups/burpees; 200m hill sprints

1000 PT

Turkish getups, 20# KB

5 rounds:
20 chinups/pullups as fast as possible
10 second rest
AMRAP burpees in 30 seconds

1:30 rest between rounds
No pacing on the burpees, all out each round - got 11 each time


1730 Run

CFE intervals:
10 x 200m hill sprints, 90-95% effort
5x recovery in between in each effort

Fastest time = 0:38
Slowest time = 0:43
Average rest = 3:20

• Notes: Solid day all around. Metcon was short and tough, I have been needing to get a high rep pullup workout in. Sprints felt awesome and beat me down nicely.
• Nutrition: Normal.
• Body: Everything is feeling good. High energy levels, no aches.
• General: Tomorrow will be some sort of strength day, haven't decided.
  

Active Rest

Rest day. Played some ultimate and tennis, stretched out.

• Nutrition: Very good today.
• Body: No soreness, lower back is finally back to normal. Feel pretty good.
  

"Betty" + row

1030 PT

Agility ladders
Sprint starts

HSPU work, full ROM on DBs

WOD

"Betty" with a row
5 rounds for time of:
12 push press, 95#
20 box jumps
250m row

Time - 17:38

3x
10 GHD situps
10 GHD back extensions

• Notes: Had to wait for the rower at several points which was annoying, so wasn't as hard as it should have been. Push presses were tough, they were starting to turn into jerks towards the end.
  
• Nutrition: Much better last night.
• Body: Lower back is still really sore and tight.
• General: Rest day tomorrow.