3x5 DL, pullups, 100 burpees

1700 PT

Warmup + ring dips, partial HSPU, situps, deadlifts

(1) Deadlift 3 x 5

Loads: 185#, 225#, 250# (failed 4th)

Keg shoulder stretch

(2) Weighted pullups 3 x 5

Loads: 30#, 40#, 50#

(3) 100 burpees for time - 6:41

• Notes: Absolutely should have gotten the 5th DL rep but my grip failed. Wasn't using hook grip, which was slightly intelligent...back and legs felt strong enough to get it though. Chest/pushing muscles burned out on the burpees, broke it into sets of 25, 25, 10, 10, 10, 10, 10 roughly.
• Nutrition: Pretty normal. Bought some coconuts and they are the bomb.
• Body: Feeling great. Jogged and played some easy soccer and the leg felt fine today.

Friday: active recovery

Yesterday was an active recovery day:

Biked 6 miles, played some frisbee golf, and played tennis

Also did some easy strides and plyos...my groin felt great

Thursday was my last day of work so now I can finally get into a normal training routine again, and will hopefully be back running soon.

OH lunges, ring dips

Monday was a rest day

1630 PT

Warmup + OH squats, double unders, situps, HSPU

AMRAP in 12 minutes:

30 x overhead walking lunges, 35# plate

15 x ring dips

Score - 4 rounds + 18 walking lunges

• Notes: This one was short but pretty difficult. Overhead lunges are a jackpot exercise.
• Nutrition: Pretty good. Crap last night though.
• Body: Little soreness in my chest and shoulders. Back a little achy from work.
• General: Tomorrow is going to be another very long day at work so I will have to take yet another day off. Looking forward to finishing this week and having time to train again.

C&J, Short metcon, bike

1030 PT

Warmup + burgener warmup

(1) 3 x 105# clean and jerk on the minute, for 8 minutes

Rest 5:00

(2) AMRAP in 12 minutes:

2 x power snatch, 75#

2 x 3 pullups, 5 pushups, 7 squats

Score - 8 rounds + 2 snatches

Rest 2:30

(3) Bike 3 miles hard, rolling hills - 14:26

• Notes: Jerks feel pretty weak. Haven't done serious overhead strength work in a while. Pretty soon I am going to start another CFSB cycle. The metcon was really fun, my snatches are improving. Still have to use really light weight, but considering I couldn't barbell snatch at all 2 months ago I am feeling good about my progress.
• Nutrition: A lot cleaner yesterday.
• Body: No soreness. Energy feels back to normal too.

BS, skills day

1400 PT

Warmup

Back squats, 2 minutes rest in between

3 x 135#

3 x 135#

3 x 155#

3 x 155#

3 x 175#

3 x 175#

Skill work:

Planks

Turkish getups

Barbell turkish getups, 45#

Ring dips

L hangs/pullups

Ring handstands

HSPU

Pistols

• Notes: Wasn't feeling great today so just worked on skills and did some brief back squats. I can definitely feel that I haven't been squatting...175# felt kinda heavy. First time doing barbell getups and they are awesome. Ring handstands are hard as shit.
• Nutrition: Not great.
• Body: No soreness, just feeling crappy. Didn't get a lot of sleep.

Past three days

Wednesday

Warmup

AMRAP 15 minutes:

50 double unders

20 box jumps

10 diamond pushups

Score - 7 rounds + 39 double unders

Thursday - Rest day

Friday

Warmup + burgener warmup

(1) Max box jumps, sets of 2 and 3

Made box + 7 plates, barely missed 8

(2) Partner workout, as fast as possible:

Row 250m

20 x 35# DB snatch, L/R

Row 500m

15 x 35# DB snatch

Row 750m

10 x 35# DB snatch

Row 100m

5 x 35# DB snatch

Stretch/ice

• Notes: Really fun workout, the snatches were tough after rowing. My vertical jump wasn't as good as it was a month or so ago, probably due to the fact that I haven't been sprinting or squatting nearly as much.
• Nutrition: Decent, definitely could be better.
• Body: Rowing kinda bothered my hip flexor, it has been feeling much better other than that though. This injury is dragging on much longer than I was hoping it would however...I really need to be running.

Mini flight simulator, Heavy cleans on the minute

1630 PT

Warmup + light cleans

(1) Mini flight simulator: unbroken double unders

5, 10, 15, 20, 25, 20, 15, 10, 5

(2) 2 x cleans on the minute for 25 minutes

Load: 140# (80-90% of max)

Keg stretch, shoulder and hip stretches

• Notes: Cleans felt really good today. I likely could have gone a little heavier on this one, but it was a good way to work on form and get some volume in, as I have never done near 50 reps at that weight.
• Nutrition: Good, still room to clean up.
• Body: Upper back and calves are a little sore. Also my upper glute on the left side feels a little weird when I bend over to pick things up. Probably from work...feels nerve related (possibly sciatic), but might just be a tender spot.

Bike hill climbs, SnDL, 2 min maxes

1100

Warmup

Bike

5 x hill climb intervals, ~200m

1 minute rest at the bottom of the hill

10 minutes rest

Snatch grip deadlifts

10-7-5-3-1-1-1

Loads: 135#, 155#, 175#, 195#, 215#, 225#, 245#

2 minute max tests:

Ring pushups (41)

Squats (90)

Kipping pullups (32)

• Notes: Felt really good to get back on the bike today. First time doing snatch deadlifts, definitely limit your grip more. Didn't quite max out. First time doing ring pushups as well and they are awesome, want to start implementing them more. PR on the pullups.
• Nutrition: Getting much better.
• Body: No soreness except for my right lat, which was bugging me when I was dropping weight onto my back from overhead yesterday. Felt like my lat was rotating beyond what it could do and it's a little sore today. Adductor feels pretty normal...no pain today.

6x3 snatch balance, 10 min metcon

1700 PT

Warmup + burgener warmup/overhead squats

Snatch balance technique work

6 x 3

Loads: 45#, 65#, 75#, 75#, 85#, 85#

5 minute rest

AMRAP 10 minutes:

5 x DB to overhead, 40# DBs

7 x box jumps

Score - 14 rounds

• Notes: Snatch balances are improving, but they are still hard for me flexibility-wise. Have trouble catching in the bottom position versus just jumping and overhead squatting. DB jerks were tougher than I expected, really had to use the core to stabilize.
• Nutrition: Past week has been pretty mediocre at best, lots of junk.
• Body: Worn down.
• General: Literally haven't been able to train since last monday because of long work hours, and I have just been worn down from it in general. This week should be back to normal hours so hopefully I can get back on a schedule. Planning on biking and lifting tomorrow.

DL/box jump/burpee metcon

1700 PT

Warmup + deadlifts

6 rounds for time:

3 x sumo deadlifts, 225#

6 x box jumps, low box

9 x burpees

Time - 8:11

• Notes: This one was pretty brutal on the legs. Hammies felt pretty weak and tired from yesterday so the DLs were a little tough, box jumps were easy, and the burpees were burpees.
• Nutrition: Good. Planning on having a big dinner to start off tomorrow's recovery day.
• Body: Glutes/hammies and lats are sore. Lats have been especially tight recently, gonna stretch them out nicely tonight.

1:1 pacing; 5x5 BP, lunge/pull/situp ladder

1000

Bike intervals - 1:1 pacing

0:45 on/off, 1:30 on/off, 3:00 on/off, 6:00 on/off, 3:00 on/off, 1:30 on/off, 0:45 on/off

Mostly flat terrain, with some rolling hills

1630 PT

Warmup

Bench press 5 x 5

Loads: 115#, 135#, 155#, 165#, 165#

2 minutes rest in between intervals

5-10 minutes rest

For time:

40 yards walking lunge

21 pullups

21 situps

40 yards walking lunge

18 pullups

18 situps

40 yards walking lunge

15 pullups

15 situps

40 yards walking lunge

12 pullups

12 situps

40 yards walking lunge

9 pullups

9 situps

40 yards walking lunge

6 pullups

6 situps

Time - 13:18

• Notes: Everything felt good today. Felt really good to bike and get some aerobic work with my legs. The WOD wasn't bad at all except for the lunges. Decent on the bench too, my 3RM is around 175#.
• Nutrition: Good.
• Body: Shoulder feels better, adductor feels better. Still some soreness in my traps, everything else feels good.

Short chipper

1700 PT

Warmup + shoulder stability work

For time:

20 x back squats, 135#

40 x toes to bar (20 toes to bar, 20 KTE)

60 x DB swings, 40#

Bike 2 miles

Time - 20:00

Stretch/ice

• Notes: Enjoyed this one. Haven't squatted in forever because of the injury, so kept the weight moderate on this one. My lungs are in fine shape still, but legs are a little weak and that's where I felt most of this. Biking feels great and I think I am going to pick up where I left off with CFE workouts on the bike.
• Nutrition: Not too bad.
• Body: Traps, upper back pretty sore. My right shoulder was a little achy all day today with external rotation after I woke up, but didn't bother me during the workout. I have also noticed a little bit of tingling/numbness in my right side pinky finger the past week, usually when I wake up. Ulnar nerve must be a little constricted or pinched, been stretching out my forearms and rolling my elbows.

AMRAP 6,5,4,3,2

Yesterday I went for a 1 mile jog to assess my hip flexor and did some active stretches

1700 PT

Burgener warmup

AMRAP in 20 minutes:

5 x deadlifts

4 x hang cleans

3 x push jerks

2 x overhead squats

6 x jumping towel pullups

Load used: 1/2 bodyweight (80# barbell)

Score - 13 rounds + 5 deadlifts, 4 hang cleans, 3 push jerk

Hip stretches

5 minute ice massage

• Notes: My leg was bothering me again on the jog yesterday, started about 800m in and felt about the same level of discomfort by the end. It feels more like an adductor injury than hip flexor as it is more in my groin area. Ruled out any sort of hernia injury, so I think it is most likely a strain to some part of the musculature in that adductor area from squatting a few weeks back. Since crossfitting doesn't seem to aggravate it I think the best course of action is to keep stretching and icing, and then start some sort of isolation strengthening for that area. I will look into some exercises and hopefully see some improvement soon.
• Nutrition: Good.
• Body: Upper body very sore. Biceps, elbows, lats, chest, forearms
• General: Between the injury and work, training hasn't been great lately. Been really tired from work and haven't been able to run in around 2 weeks. Strangely enough I can still lift, but haven't felt 100% in a while. I'm not too worried about being set back in training for the marathon yet, but it would be nice to be getting some miles and speed work in.

7x3 thrusters, bodyweight metcon

1700 PT

Jerk skill transfer drills

Thrusters 7 x 3

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

10 minutes rest

10 rounds for time:

10 pullups

10 ring dips

10 situps, unanchored

10 squats

Time - 18:50

• Notes: The dips slowed me down a lot on this one. I was having to split them into several sets to not burn out. Pretty disappointed in my time; just under 20 minutes seems way too long to finish that amount of work. I am continuing to not run even though I haven't had hip flexor pain in some time. Want it to get completely healed.
• Nutrition: Junky yesterday, good today.
• Body: Left elbow was a little tender from the HSPU on sunday, but it was fine today.

5x5 DL + metcon

1000 PT

Warmup

Burgener warmup

(1) Skills practice, 15 minutes

Handstands

Ring work - dips, L sits, muscle ups

(2) Deadlift 5 x 5

Loads: 175#, 195#, 215#, 225#, 235#

10-15 minutes rest

(3) 5 rounds for time:

5 deadlifts, 200#

5 HSPU, on paralletes

Time - 8:07

1 mile bike cooldown

Overhead day - snatches, thrusters, walks

1600 PT

Warmup + scapula pushups

Burgener warmup

Overhead squats

(1) On the minute x 10, 65# barbell:

Power snatch + hang power snatch + snatch balance

5 minutes rest

(2) 5 rounds for time:

115# overhead walk, 40 yards

30 x single DB thrusters, 20#

Farmer carries w/ 45# plates, 40 yards

The 40 yards was a down and back in my yard

Time - 16:15

1 mile bike cooldown

Iced hip flexor

• Notes: Really fun workout. I could feel my power snatch has gotten a lot better form wise and much more fluid. Felt a little tight on the snatch balance but got into a groove by the end, still need to work on that bottom position though. The WOD was brutal fun, 115# was pretty heavy for me.
• Nutrition: Very good today, not great last night though.
• Body: Forearms and biceps are pretty sore, I think it's from work though. Everything else is fine as I took a rest day yesterday. I still can't really figure this hip flexor business out though. Biking feels fine and so does lifting, but flutter kicks and running still give me discomfort.
• General: DL lift and metcon tomorrow.

Power clean 5x5, swing/burpee metcon

1600 PT

Burgener warmup x 2

Power clean 5 x 5

Loads: 115#, 125#, 135#, 145#, 150#

10-15 minute rest

Short bike ride

5 rounds for time:

5 DB swings, 40#

5 burpees

1 minute rest

5 rounds for time:

5 DB swings, 40#

5 burpees

Set 1 - 2:14

Set 2 - 2:18

1 mile easy bike

Stretches