Day score: 3. Very tired today and very sore in the legs. My whoop disagrees

10/30

AM

Accumulate 21-30 RMU in sets of 3 for quality

*focus on hips rising higher than knees

These are starting to feel way better. Legs look better hips moving better. Almost put together a set of 4. Rest breaks getting shorter. Sometimes my left shoulder doesn’t catch as tight on the turnover and wants to drift out for a second.

+

A. OHS: 4-2-2

*building

255 – couldn’t get the jerk for 265

B. Push press: 5-3-3

*building

Final set of 3 @ 200 failed 205

C. AMRAP-2 Bench press @ 155#. x3, rest 90 sec.

16-15-17

D. Accumulate 2 min in a reverse table plank- focus on breathing/ opening up pecs/shoulders

PM

15 min mixed aerobic warmup of your choice

+

For time @ “Open” effort:

AB 18/15 Cal

15 OHS – 95#/65#

12 CTB

50ft OHWL @ 95/65#

12 CTB

AB 18/12 Cal

Rest 2 min

For time:

Row 18/15 Cal

50ft 2-DB OHWL @ 50# ea.

50ft 2-DB FRWL @ 50# ea.

Row 18/15 Cal

4:04 – 11:12

Open Effort Wod

Started off a little too hot maybe – couldn’t kick off that 2nd bike to close out the first piece. Struggled with the overhead dumbbell lunges. The c2b felt really good, need to go a little deeper on OHS so it’s clear and obvious

+

20 min self directed upper body movement/ recovery

Day score: 8. Not that sore, not that tired. Excited to train. A little tired of judging videos for HQ lol

10/29

AM

2 BS x5, rest 2 min

*heavy- across. Build from last week

355 – almost got stuck in the 2nd rep of set 4 but managed to stand it up

+

3 sumo DL x5, rest 2 min

*heavy-across. Build from last week

335 – felt heavy today

+

AB As long as possible starting at 200 watts increasing by 50 watts every minute until failure

Echo – failed at 450w 5:38

+

2-3 sets:

A/B @ last completed wattage from part B until you reach an 8/10 fatigue level

Rest as needed to full recovery b/t sets

PM

10 min jump rope warmup-

Mix of:

Speed steps

1-1-2 drill

https://youtu.be/mvbK2d3wB-Q

single leg single unders (switch feet every 5 reps)

+

EMOM 10 min:

__ DU

*pick a number that feels sustainable

Went with 25-30 just to be on the safe side since these weren’t feeling well

+

3RFT @ 80-85% effort:

400m run

600m row

20 box jump overs @ 24/20″

*2 min rest between rounds

This was good, I felt like I was able to transition from a hard run pace to the row quickly which is not a usual thing for me. However I still feel like my calves are always doing all the work and they slow me down sometimes just because it feels like they’re blowing up. Was able to increase splits each round.

Day score: 8. No soreness but feeling somewhat off. Woke up really dehydrated.

10/28

AM

Handstand Skill Work- 20min practice:

-5 min drills on wall- use this as prep

-5 min walking into wall

-10 min practicing walking on floor

Had a weird day with these – had one pretty good one and then a weird one that didn’t feel as good (only one I took video of) and then didn’t have it at all.

+

A. Parallette HSPU negative: 5 sec handstand hold + 5-8 sec negative to 2-4″ deficit x7, rest as needed

This was spooky kicking up into the first time, never realized how weird it feels.

The negatives went slow until right about where I would stop for a regular HSPU and the slower down again to the bottom of the deficit.

B. 10 alt DB squat snatch x3, rest 1 min

*heavy across

75 across. Surprisingly easier than I thought they would be although reviewing video some were like a low power rather than a squat 🤦🏻‍♂️

C. 2 weighted pullups x6, rest 90 sec.

*across

45 across

D. 2 weighted ring dips x6, rest 90 sec.

*across

45 across

E. AMRAP 10 min: Seated hand over hand sled pull (50ft)

*walk rope back to other side- pull again, etc. for 10 min

13 reps @ 3 plates

Arms were burning by the end of this

PM

E2MOM 10 min: 10 sec. AB @ 100% + easy spin for remainder of interval

+

3 sets @ hard effort:

10 2-DB FS @ 50# ea

3 hang squat clean @ 205-225#

*Rest 90 sec

:35, :43, :37 @ 205

This was fun to push, first set I tried to go into the cleans right away and almost missed

+

3 sets @ hard effort:

6 2-DB squat clean @ 50# ea.

5 thrusters @ 155-185#

*Rest 90 sec.

:45, :47, :57 @ 165

Thought I was going to keep it in the 40s but wasted time getting set for the thruster because they felt heavy in the 2nd set

+

E2MOM 10 min: 10 sec row @ 100% + easy spin on BIKE for remainder of interval

Day score: 8. Feel rested bust pretty sore posterior chain from 20.3. Not as bad I expected to be though 🤷🏻‍♂️

45 minutes of aerobic 140-155 row/ski/bike:

Day score: 7. Pretty stressed at work but my body feels great & rested.

10/25

AM

20 min practicing jump rope timing drills:

-Box jump throughs w/ singles:

https://www.youtube.com/watch?v=gt28dZQA6pk&feature=youtu.be

-Box 1-1-2

https://youtu.be/mBAZJpvqjyo

-4 footwork patterns

https://youtu.be/dEtFXBgPV8Y

-DU practice

Used this as part of my aerobic warmup for 20.3

+

Handstand Skill Work- 20min practice:

-5 min drills on wall- use this as prep

-5 min walking into wall

-10 min practicing walking on floor

Used this in my warmup for 20.3

+

20 min self-directed practice of movement/ transitions in 20.3

So I originally was going to Rhode Island Saturday (I forgot) to watch my friend compete in a Strongman event so I did 20.3 today. He withdrew so now I guess I’ll just do the cardio piece Saturday.

HUGE PR like I told you but I’m still stoked on it!

I think I definitely could’ve gotten to the HSW if I had pushed the first half a bit more but I really wanted to pace and stay conservative.

My tiebreak was 5:05 & I had about 2-3 minutes on the final barbell. The 315 bar was REALLY heavy which surprised me because in warmup it actually felt super light.

HSPU felt really good, I broke early and often to stay away from failure. If I were to try it again I would maybe break them less.

108 & 5:05 tiebreak

https://youtu.be/mToBfU6JK0Y

+

Alt EMOM 10 min: (keep RPE at 8/10)

-30 sec bike @ strong effort/ 30 sec rest

-30 sec row @ strong effort/ 30 sec rest

Came back and did this during the night class

Day score: 7. Calves feel a lot better today. Upper back and posterior chain are slightly sore. Feeling rested.

AM

Accumulate 21-27 RMU in sets of 3 for quality

*focus on hips rising higher than knees

You saw the instagram video, felt like I made a big stride in the hip pop today. Knees still break when I got fatigued but happy with today’s progress.

+

A. EMOM 10 min: 5 CTB + 1 Squat snatch

*build to a mod-heavy by minute 10

115-135-145-155-165-175-185-195-200-205x

B. 2 push press x5, rest 2 min

*load increase

215x (made 1) – 205 – 210 – 215x – 205 – 205

Tried the increase today but couldn’t get it, felt very heavy today

C. AMRAP-2 2-DB bench press @ 70# ea. x3, rest 90 sec.

8 – 7 – 7 @ 75 (no 70s)

D. Accumulate 2 min in a reverse table plank- focus on breathing/ opening up pecs/shoulders

PM

15 min mixed aerobic warmup of your choice

+

2 sets, each at strong but not maximal effort:

25 cal row

25 WB @ 20/14#

25 cal row

*Rest 3 min between sets

Reminded me of 19.1, went slower on the row on the second interval and it paid off on the wall balls. Tried to go unbroken

+

2 sets, each at strong but not maximal effort:

20 cal ski

15 K.HSPU

20 cal ski

*Rest 3 min between sets

Broke up the HSPU into 5s on the second interval and got almost 30s faster. Went 8-3-4 on the first one

+

20 min self directed upper body movement/ recovery

Day score: 6. Calves are still really stiff, shoulders still sore. Feel tired in general.

10/22

AM

3 BS x5, rest 2 min

*heavy- across. Build from last week

345-345-350-350-350

These felt very heavy today

+

5 sumo DL x5, rest 2 min

*heavy-across. Build from last week

325 across – these felt really good probably could’ve gone up 10-20#

+

3 sets- goal is linear splits

30 cal AB

20 2-DB box step ups @ 50# ea.

10 2-DB Devil’s press @ 50# ea.

*Rest 3 min

Splits: 6:03 – 7:44 – 7:12

This one ate me alive, I’m gonna guess that I came out too hot on the first set. The box step ups took me a long time each round. Devils press I was able to push through quick last two reps were tough

PM

10 min jump rope warmup-

Mix of:

Speed steps

1-1-2 drill

https://youtu.be/mvbK2d3wB-Q

single leg single unders (switch feet every 5 reps)

+

Accumulate 150-200 DU for quality

Double under stuff was just tough today because my calves are still messed up from 20.2

+

For 40 min @ sustainable effort:

1.5k ski

1.5k run

Was able to breathe well through this whole piece, only issue I had was my calves just feeling full of blood on the air runner

Day score: 6. My calves are pretty messed up from 20.2, lots of stiffness. Hard to walk. Shoulders are a little tired still too.

10/21

AM

Handstand Skill Work- 20min practice:

-5 min drills on wall- use this as prep

-5 min walking into wall

-10 min practicing walking on floor

HSW

Finally “walked” – felt like I finally had some momentum control. Finally had one where I lost it forward instead of backward. Good day overall

+

A. Spend 20 min accumulating Strict HSPU reps- if you start to fail reps, accumulate 10 controlled negatives to a 2″ defecit

33 reps today. Had 18 by 7:00 & 27 @ 15:00. Started with 3-4, then quick doubles, then slow singles.

B. 5 2-KB hang power cleans + 5 2-KB STOH @ 53# ea. x5, rest 60 sec.

Did strict press for the S2OH

C. 3 weighted pullups x6, rest 90 sec.

*across

Started with 53 dropped to 35 right away

D. 3 weighted ring dips x6, rest 90 sec.

*across

35 across – last two sets were challenging

E1. 10 2-DB seal rows x4, rest as needed

45 across

E2. 16-22 alt. wall-facing shoulder taps x4, rest as needed

PM

E2MOM 10 min: 10 sec. AB @ 100% + easy spin for remainder of interval

Averaged about 12-13 cals

+

5 sets @ hard effort:

15 cal row (sprint)

5 squat cleans AFAP @ 225#

*Rest 2-3 min easy spin on bike between sets

2:17, 2:07, 2:01, 2:13, 2:17 – really wanted to see what I was capable of so tried to cycle the bar fast on the 3rd round. Got off the rower around :30 each time (2200-2500 c/hr). Usually took around 20-25s before I’d take my first attempt. Mainly came down to my receiving position – if I caught it wrong it was a struggle to stand up – if not I could go right back for the next.

+

E2MOM 10 min: 10 sec row @ 100% + easy spin on BIKE for remainder of interval 

Not as bad as the bike sprints

Day score: 7. Didn’t sleep well – was really nervous for 20.2. No soreness or stiffness.

10/19
CF Open Workout 20.2
TBA

20.2

517 (15+7). Im happy with the first ten minutes of this one & then after doing some video review I can see where so stupid stuff I did (like walking in a circle every time I broke my dubs??) I see areas to fix. Very happy with the unbroken dubs to start though – I was not doing so hot on those during the warmup

+
45 min @ 140-155BPM
15 min row
15 min ski
15 min bike
*goal here is to keep building your aerobic base throughout the Open- if your paces are slower one week compared to the other- that’s fine. Just keep moving for the time period.

They closed the gym on me so I went home & took the dog for a 40 minute jog. Slow and steady

Day score: 4. No soreness. Woke up feeling tired but around noon I got a really bad migraine while I was working out. Started feeling really sick glad tonight was a rest night.

Worked up to 75# dumbbell thrusters. They actually weren’t terrible to get overhead – the problem was more staying tight in the position at the bottom. Kinda lost my footing and front rack a few times. Stuff to work on for sure.

EMOM weights were 145 on the barbell and 50s for the lunge. Felt okay other than migraine.

Fun day overall! Ready for 20.2!!!!