February challenge

February Challenge: Complete 1/2 mile of burpee broad jumps

Completed in 1:08:38

• Notes: Glad that's over. Really wasn't all that bad, just slow going. Very comparable to tempo miles...once you get in a groove it eventually doesn't get any worse unless you speed up. Took my time and didn't push the pace too much. First lap was pretty sporadic in terms of work/rest times. Second lap I went 100m at a time at a slower and more even pace, which I think works better. Didn't count the burpees, but judging by the number per 50m I would estimate around 500. The full mile would be pretty gnarly.
• Sleep: Good, although I was waking up a few times during the night.
• Nutrition: Made some pumpkin banana "paleo" ish pancakes with pecans and butter this morning. Didn't have any nut butter or anything so they kinda failed. About to go on an eating frenzy the rest of the day, wanna prevent any soreness I can.
• Body: Good. I'm curious where I am going to be hit hardest tomorrow. Guessing elbows and shins.
• General: Monthly challenge for March is up.

Rest

• Notes: ---
• Sleep: Good. Lots of hours.
• Nutrition: Much better. Made a big batch of pork roast with onion, carrots, and bok choy. Ate a ton of it.
• Body: Little sore in some random areas, but feel good. Did some random mobility pieces to get ready for tomorrow, mostly elbow areas and quads.

4 x 500m row

Played some basketball in the morning, actually got breathing pretty hard.

1500

Brief warm up

4 x 500m row, damper setting @ 8 and 6

3 minutes rest in between

Splits were between 1:48 and 2:00

• Notes: Damn, my rowing is piss poor right now. Did this one last spring and was 10 seconds ahead on about all of them...my power output and capacity right now is obviously still pretty low. I guess it wasn't super surprising, but disappointing nonetheless. I am just baffled by guys who can row sub 1:30 500s.
• Sleep: 8 hours or so.
• Nutrition: Hasn't been too strict. Tinkering around with a few things, mostly the amount of carbs I am eating. Now that I am starting to do a few more metcons I can feel a need to up my carb intake slightly, but I am trying to stay away from higher fructose sources. Also picked up some coconut milk kefir this week for the first time. It has some pre/probiotics in it and I had been curious about trying something like that out. I'll see if I notice any effects. Side note: found a huge package of chicken leg quarters for way cheap yesterday, so I will be having a lot of that this week.
• Body: Glutes are still pretty sore, and my tfl area is pretty damn knotted up...cramping like crazy when I was stretching afterwards. Quads were getting smoked more than anything on this one, usually its my ass and hammies.

SDL, WCU, metcon

1230 - strength and metcon

Sumo deadlift

1 x 5 x 235#

Weighted chin-up

3 x 3 x 70#

10 minutes rest

7 rounds for time:

5-10-15 yard shuttle run

10 clapping pushups

10 jump and touch, 1-2 ft. above reach

Time - 9:40

• Notes: Had a really good day. All the pulls felt strong, got a nice intense metcon in, and did some running for once. Got the metcon from CFFB, which I am starting to really like. More on that later.
• Sleep: Little short, didn't get to bed until late last night. I will try to make up for it tonight.
• Nutrition: Not so great. Late night food run that had some crap in it. I have no food left at all so heading to the store today.
  
• Body: Glutes are very sore, especially on the lateral side - definitely from the pistols work yesterday, which is good. Hammies were pretty tight during warm up but they loosened up nicely.

FS, BP, dips, pistols

1200 - strength

Pistol practice w/ box - 3x5 L/R

Front squat

3 x 3 x 155#

Board press

3 x 5 x 165#

Pistols practice w/ box - 3x5 L/R

3 x 15 ring dips

2 minutes rest in between

• Notes: Front squat was really tough, but I held my form together. My pistols are definitely improving, I was going down to parallel depth and keeping my balance pretty easily. The box is a really good progression. I was a little hungry during the workout but felt good energy-wise.
• Sleep: Good, little more sleepy when I woke up but got good hours. Resting heart rate this morning was 44.
• Nutrition: Good. Didn't have much breakfast but came back from the gym and made a big omelet with tuna, veggies, and a banana.
• Body: Traps and shoulders are sore, everything else is normal. Need to do some mobility work today to get prepped for tomorrow.

rest

• Sleep: Good.
• Nutrition: Did a very short IF (16-17 hours) and got 2 pretty decent sized meals in. Finished off with a pint of ice cream...not ideal but I needed some calories.
• Body: Traps are definitely sore, nothing else is too bad.
• General: Tentatively planning on doing the challenge on Monday on the track next week, mostly because I want to finish off this week of training cause I am kind of excited for the workouts I have planned. Works out that Monday is the last day of the month...sweet.

HC, dips, climb; DB metcon

11300 - strength

Hang power cleans

3 x 121#, 121#, 133#, 133#, 133#

1 x 143#

Weighted dips

3 x 5 x 70#

20 minute treadmill incline walk @ 15%, 1 mile covered

1830 - metcon

Brief warm up

5 rounds, adequate rest in between:

5 DB deadlifts

5 DB hang cleans

5 DB push press

5 DB squats

Loads: 25#, 35#, 35#, 45#, 45#

• Notes: Pretty good day. Decided to switch to hang cleans today, which made it pretty apparent that my power cleans are very limited by my technique as I was able to hang clean what I have been doing tough doubles at in PC. 70# is about my upper limit for the dips, I think I will switch to weighted ring dips and unweighted bar dips next. Thanks to Shane for the idea of the incline walk. I like using treadmills as more of a mental tool than anything, and an hour of that would definitely suck.
• Sleep: check.
• Nutrition: Good.
• Body: Good. Little left over soreness but that's it. Right hip flexor is slightly tighter than the left, but nothing out of the ordinary.
• General: Rest day tomorrow.

Week 3 - BS, PP, WPU

1200 - strength

Back squat

3 x 3 x 160#

Push press

3 x 115#, 115#, 120#

Weighted pull-up

3 x 3 x 65#

2 minutes hollow rocks

• Notes: Decent day. My last set of squats felt the best, I could tell me depth was a little inhibited by my glute/ham tightness today. Barely made the pull-ups all the way through... even 50# felt a little heavy today.
• Sleep: good.
• Nutrition: Good.
• Body: Glutes/hams still very sore, along with traps and shins. Gonna work on my dip shoulder position tonight and get into my hammies with the ball to try and get ready for some cleans tomorrow.

Rest day

• Notes: Active rest - played some paintball and worked on some different mobility pieces.
• Sleep: Decent.
• Nutrition: Weekend has been a little dodgy, but not too bad. Ate a lot yesterday, especially protein and fat trying to help my recovery. Worked to some extent.
• Body: Glutes and upper hammies are pretty wrecked as expected, but nothing crazy. Didn't have any other issues with lunges like I had previously with the hip flexor, so that's good. Shins and traps are pretty sore as well.

Challenge prep

1030 - PT

Brief warm up

For 30 minutes straight, using the length of a gym:

Broad jump down

5 burpees

Walking lunge back

5 burpees

Bear crawl down

5 burpees

Walk back

Not sure of the count, though I know I eclipsed 10 rounds.

• Notes: Didn't treat this one quite like an AMRAP, more of just steady moving at a sustainable pace. Trying to prep my legs for high volume bodyweight work while at an elevated heart rate, as well as get some burpees in there.
• Sleep: Good.
• Nutrition: Had a milkshake last night after dinner, which is among my favorite treats. Aside from that, still normal.
• Body: Did way too many lunges for not having done them in forever, and I am definitely going to be paying for that the next 2 days. I'll try to do a few contrast showers today, up my caloric intake a little bit, and keep my hammies stretched out but it's probably going to be bad.

SDL, WCU, snatching

1200 - strength

Sumo deadlift

1 x 5 x 225#

Weighted chin-up

3 x 3 x 65#

10 minute rest

5 rounds, ample rest in between:

3 power snatches

3 snatch pulls

3 power snatches

Loads: 45#, 67#, 67#, 67#, 72#

Emphasized technique

• Notes: Energy levels were good today. I am making good progress at getting my deadlift back towards where it should be. Chin ups felt good. Snatch form felt like crap today. Struggled to keep the bar the close or reach full extension, and my second pull just felt kind of awkward (snatch pulls feel especially weird for me). I don't know enough about snatch technique to give myself good cues, but explosiveness and keeping the bar close seem to be my main faults.
• Sleep: Fine.
• Nutrition: Good, minus one or two home-made cookies last night.
• Body: Still feeling good. Definitely have some soreness/tightness in my hip abductors and towards the back of the socket. The hip socket mobilization felt really effective today whereas a lot times I don't feel any soreness.

FS, board press, goats

1200 - strength

Front squat

3 x 3 x 150#

Board press

3 x 5 x 160#

1 HSPU on the minute x 10

-focused on perfect form, belly towards wall and full ROM

-last minute did 3 reps

Rolling pistols

Hollow rocks

10:10 x 8

• Notes: Another good day. My squats felt very good and I am slowly moving back up. Nice thing about being weak as hell, you are always improving. I like occasionally adding in some volume training for my "goats," like HSPU and pistols, so I will start adding reps to those when I do them.
• Sleep: Normal.
• Nutrition: good. I rarely drink coffee (once every week or two), but today after having a cup a few hours pre workout and being on an empty stomach I felt awesome. Not to mention caffeine gives me a crazy buzz since I don't drink it. I am starting to really like working out on an empty stomach more as long as I am not doing a long chipper or something. In addition, I have pretty much abandoned the whole "post workout" nutrition obsession. While I do agree that a window exists, I don't think it is nearly as narrow as people say, and I have had very good results with varying what I do (meal after, fasting after, shake then meal later, shake and meal after, ect.). The fact that exercise tends to blunt hunger should be further proof that we are perfectly capable of thriving without immediate post activity nutrition...just like how we can IF and be fine - maybe even better than fine. Having said that, I don't think that argument applies as much to multiple WOD days.
• Body: Feel awesome.

PC, dips, 5 min AMRAPs

Yesterday was a rest day.

Today

1200 - strength and metcon

Power clean

2 x 133#, 133#, 133#, 143#, 143#

Weighted dips

3 x 5 x 65#

10 minute rest

5 minute AMRAP @ each, 2 minutes rest in between:

10 DB swings (40#), 10 box jumps

10 thrusters (45#), 10 situps

10 DB snatches L/R (30#), 10 burpees

between 6-8 rounds for the first two and 4-5 on the last one

• Notes: Awesome day. My cleans were feeling much, although I still need to work on keeping the bar closer to my body. Really thought about my arms today, keeping elbows high/outside and whipping them around. Dips were tough, this is pretty close to my 5RM, I can maybe squeeze out 70#, we will see next week. Last circuit of the metcon was the toughest.
• Sleep: Good, except I overslept somehow today and missed a class. Dunno whether I was so deep asleep that I didn't hear my alarm or if it just didn't register.
• Nutrition: Good. About to tear into some pork ribs from the crock pot. Been eating at some awkward times recently (like 3 pm?) so it is messing with a few meals, just trying to eat when I can and when I am hungry.
• Body: Feel awesome. Don't really have any soreness to speak of, and I am ready to go hard these next 3 days.

Week 2: BS 3x3, PP 3x3, WPU 3x3

1200 - strength

Back squat

3 x 3 x 155#

Push press

3 x 3 x 115#

Weighted pull-up

3 x 3 x 60#

Hollow rocks

20:20 x 4

• Notes: Felt really strong today. Back squat technique felt the best it has been and I was getting to a solid depth. The push press felt heavy, probably can't do another 5# increase next week so I might opt for a 3x5. Hollow rocks are improving for sure, although I was starting to burn pretty badly on them.
• Sleep: Good. I would say I am averaging about 7.5-8 hours or so a night, with tuesdays and thursdays being closer to 6 or 6.5, which honestly I think is pretty good. I have definitely bumped up sleep on my priority list. In terms of performance, recovery, vitality, ect. I would say it is easily #1.
• Nutrition: Good. Trying to up my intake slightly.
• Body: Legs and anterior shoulders are pretty sore. I think I am going to need to switch out tomorrow for a rest day based on how I felt today, but I will still catch up by the end of the week.

Thrusters, 10 round cindy

1200 PT

10 thrusters, 95#

10 rounds for time:

5 pullups

10 pushups

15 squats

Time - 7:22

800m jog, 5 x sprint accelerations

• Notes: Haven't been doing enough thruster work to be doing 95# fast again...need to work on those. The running felt really good, hopefully I will start getting some CFE workouts in again.
• Sleep: Lots of it, but I slept in till 11:30 or so, which I hate.
• Nutrition: Yesterday was a little cheat day but my main meals were still clean. And I still felt pretty good today.
• Body: Upper hammies/glutes are a little sore, and my lower shins are still pretty tight. Need to work on my shins if I plan on doing this month's challenge without being crippled for a week.
• General: Trying to play a little catch up because of the day I missed last week. If I feel good I will go tomorrow and tuesday in time for normal rest on wednesday. If not I can just push things back a day this week.

DL, WCU, Metcon

1100 - strength and metcon

Behind the neck PP and PJ technique work

Sumo deadlift

1 x 5 x 210#

Weighted chinup

3 x 3 x 60#

10 minutes rest

3 rounds for time:

10 deadlifts, 155#

50 double unders

Time - 4:26

• Notes: Good day, felt a little low on energy though. Could have gone heavier on the DL, they felt good. Next time I will do 225#. Chinups felt good and I wasn't near failing. Grip was getting burned out on the metcon so it got hard to spin the rope but other than that it felt good.
• Sleep: Good. About 10 hours.
• Nutrition: Had my weekly cheat today and it was delicious. Got some good stuff to cook this week too.
• Body: Right quad is pretty tight in the IT area, and my shins are still sore. Pretty good other than that.

Unplanned rest day

Got to the gym at a bad hour today and there were just too many people to even move. Gonna go the next 2-3 days instead.

• Sleep: Decent, not great quality.
• Nutrition: Last night turned into a little cheat as I ended up making a late night drunken stop at jimmy john's. As a result of the night I felt pretty bad today. I have definitely noticed since really cleaning up my diet that alcohol and crappy bouts of eating affect me so much more and take longer to recover from. Although I am in college and drinking is usually occurring once or twice a weekend, I have no interest in spending my time feeling like shit all day and have gotten better at using moderation.
• Body: Go figure, I am sore as hell today and definitely not recovered. Whole lower body is sore, especially my shins. I forgot how broad jumps kill your shins.

FS 3x3, BP 3x5, ring dips, jumps/burpees

1200 - strength work

Technique work:

Push press behind neck

Push jerk behind neck

Front squat

3 x 3 x 140#

Board press, 2 plates

3 x 5 x 155#

3x max ring dips, 2 minutes rest in between

21, 13, 10

5 x broad jump gym length, 1 minute rests in between

1 minute rest

30 burpees for time - 1:33

Foam rolled quads and hammies

• Notes: First time front squatting since I got hurt, form felt really good. Found that 2 10# plates on my chest works really well for board presses. Little digression on the ring dips, but about the same. Did some short prep for this months challenge afterwards.
• Sleep: Little less than usual, but still felt good and alert when I woke up.
• Nutrition: Good.
• Body: Back is slightly less sore, but still a little tender. No other issues to speak of. Throat is still feeling crappy, I am probably in the process of dodging a cold.

Rest

Rest day. Mobility as usual and worked on my "paleo chair."

• Sleep: Normal. Laid down for about a 30 minute doze after dinner.
• Nutrition: Pretty good. Towards the end of the week I tend to run short on fat as I run out of groceries. Resorted to making some coconut bark that should help out until I get more. Felt like ass after dinner just because I entirely overate. I tend to make bigger portions than I really need; try dialing it back a bit and see how I feel after meals.
• Body: Lower back and hammies are sore, especially down into the sacral region. Not bad sore though, and I should be good to go for tomorrow. Woke up with a lumpy/sore throat and some crap in my nose...got better over the course of the day. If I am feeling the same or worse tomorrow morning I might pop a multi vitamin and really take in some water.

PC 5x2, dips, metcon

1200 - strength and metcon

Power clean

5 x 2 x 133#

Weighted dips

3 x 5 x 60#

10 minute break

5 rounds for time:

7 power snatches, 67#

14 DB swings, 30#

21 air squats

Time - 10:38

• Notes: Good day. I am still working with my form on cleans, don't feel satisfied with where they are right now to put too much more weight on, but they are definitely improving. Dips were hard for the first time. I also had a pretty big breakthrough on in the metcon with my snatches. Experienced for the first time the feeling of completely opening my hips at the triple extension point, and it made it a hell of a lot easier. I think because I was tired it forced me to put more into the jump and it was a great feeling. Hopefully I can recreate it with my cleans.
• Sleep: Normal, feel fine.
• Nutrition: Great. New food find: canned pumpkin. Good post workout carb source and it is loaded with good stuff. Nice sub for potatoes, which I can't eat.
• Body: Feel really good. Foot feels better today and I have no soreness besides my calves, which are still pretty messed up from saturday.

Week 1: BS 3x3, PP 3x3, WPU 3x3

1200 - strength work

Back squat

3 x 3 x 145#

Push press

3 x 3 x 110#

Weighted pullup

3 x 3 x 55#

Skill work:

rolling pistols

hollow rocks

wall climbs

• Notes: First day and felt good. Decided to switch to a 3 rep scheme for these next few weeks just to switch it up, then I will go back to 5s.
• Sleep: Pretty good.
• Nutrition: Sat and sun. were crap, part of my little cheat binge, although usually it will just be one day. Back on track today.
• Body: Feel good, except that spot on my foot started to ache a little bit walking home again. It still has some barely noticeable bruising and maybe the tiniest bit of swelling in it, but hasn't bothered me at all until today. I will keep monitoring it.

Random day

1200

Turkish get up practice w/ barbell

Reverse hypers

Hollow rocks

"Flight simulator"

Time - 15:36

Didn't miss any reps

400m incline walk, 15%

1/2 mile jog and 4 strides

• Notes: Kind of a random day, but a good one to finish out this rest week. Didn't break on any of the double unders and I PR'd by about 6 minutes. Did a few strides/accelerations and a jog after which felt good.
• Sleep: good.
• Nutrition: Really good. Have been making my own version of the chipotle steak bowl and it is freaking delicious. Today is kinda my cheat day/meal. Plan on crushing some ice cream.
• Body: Lats, triceps, biceps, elbows, and glutes all have some soreness from yesterday. Haven't been sore in a while and it feels really good. My foot is a little achy in that spot from the double unders but its no biggie.

DL, row/pu/clean metcon

1200 PT

Deadlift, DE

1 x 5 x 135#

500m row - 1:48

5 rounds:

10 weighted pullups, 15#

7 power cleans, 89#

Time - 16:00

• Notes: My 500m row sucks ass. I was trying to push it but at some point I just couldn't go any faster. Metcon was heavier, I did it at about medum to high intensity, but looking back I would definitely do a workout like this with rest between sets to make them more effective. I burned out pretty quickly on the pullups. Clean form was a little dodgy too since my arms were just blown out.
• Sleep: Good.
• Nutrition: Good. I am still completely dairy free, although occasionally I use butter and maybe some sour cream. Had to ditch the dark chocolate too which kills me...really high in oxalates which I need to be avoiding. It's hard to get good amounts of fat when a lot of my usual sources (nuts, nut butter, ect.) are really high on the oxalate list. Avocado and coconut are my go-to's now. Side note - 5 egg omelets are a little too much food.
• Body: Lower back was a little sore last night, I think from spending so much time inverted yesterday. Need to work on keeping hollowed when I am upside down. Feel great in general.

box squat, BP, handstand skills

1100 PT

Box squat, DE

5 x 3 x 95#

60s rest in between

Bench press, DE

5 x 3 x 95#

60s rest in between

Skills:

free handstands

hspu facing wall

1 arm handstands

handstand walks

wall climbs

vertical jumps

3 x 25m underwater swims

• Notes: Last day to pretty much kick around and keep the intensity low. Note: on the vertical jump I hit the small white pipe on the ceiling in the matroom.
• Sleep: Fine. Feel well rested.
• Nutrition: Solid.
• Body: I was a little sore in my posterior triceps from the static ring work, but feel great now. Body feels rested and pretty much recharged. This week was a good way to dial back and recover without being lethargic, and I got some decent skill work in as well.
• General: Tomorrow will be the last light lift, and then a metcon at medium-high intensity.

PC, ring skills

1200

Technique work:

Full snatches

Hang snatches

Overhead squats

Power clean, form work

5 x 3 x 89#

Skills:

jumping from shins

assisted pistols

rolling pistols

ring dips

muscle ups

L-sits

skin the cat

ring handstands (or lack thereof)

• Notes: Snatches starting to feel good. I really like rolling pistols, gets you feeling what its like to come out of deep ass-to-ankle hole and gives you some assistance. I really want to try jumping from the shins onto a higher surface, as I have the normal floor version down. Another play day basically and it was nice.
• Sleep: Little short, around 6 hours.
• Nutrition: Pretty good, maybe eating a little too much but I'm not too worried. Going to try to get an IF in tomorrow.
• Body: Feel good. Energy levels aren't quite up to where I want them by the end of a rest week, but that's probably due to lots of school work/stress. By friday I am sure I will be ready to get rolling.
• General: Monthly challenge for February is up -- 1/2 mile burpee.