Day score: 6. Pretty sore today definitely ready for a rest day. Shoulders felt bad but felt a lot better by my night session so maybe I just slept on them weird?

10/16

AM

Accumulate 21 RMU in sets of 3 for quality

RMU

Started off rocky but kinda practiced some hip stuff on the ground & that made them much better

+

A. 1 hang squat snatch + 1 squat snatch + 1 OHS x6 @ 93-98% of heavy

175 – not too bad today

B. 3 push press x5, rest 2 min

*load increase

205 – these felt really good

Push Press

C. 1 bench press x6, rest 2 min

*load increase

245 – felt like pushing it today., had to go down to 235 for the last two sets

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

+

“Ringer 1”

For time:

30-20-10

AB Calories

TTR

*6 min cap

@ 12 min:

“Ringer 2”

For time:

15-10-5

Burpees to ring touch

OHS @ 135#

*5 min cap

Ringer 1 & 2

Finished the first ringer under the cap & felt really good about myself – second ringer crushed me, I was alllll over the place. That second set of burpees felt like 1RM attempts lmao

+

20 min self directed upper body movement/ recovery

Day score: 7. Glutes are prettt sore today but that’s about it. Good nights rest. Some stress from work the past couple days but nothing crazy.

10/15

AM

3 BS x5, rest 2 min

*heavy- across

335-335-335-345-345

Felt great today

+

5 sumo DL x5, rest 2 min

*heavy-across

315 across

+

4 sets- goal is linear splits

500m row

100ft sandbag bear hug carry @ 150#

10 2-DB STOH @ 50# ea.

10 sandbag bear hug squats @ 150#

10 2-DB power cleans @ 50# ea.

*Rest 3 min

23:23 – Really tried to push this one to see what would happen. Pleasantly surprised, row pace stayed around 1:45-1:49. Last two rounds it dipped into 1:55 towards the middle of the sets but came back up. Hugs weren’t an issue other than the sandbag being misshapen. The cleans hurt the most honestly. Splits below.

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

Not terrible once I found a rhythm but started off rocky

+

For 30 min @ sustainable effort:

1k ski

1k run

Got 3k ski & 2400m run, ill put the last ski pace below. First run sucked but the second run I got into a groove and ran pretty briskly (for me) the whole way! Really tried to focus on big breaths and that helped a lot.

Skis were: 4:14, 4:10, 4:12

Day score: 8. Feel great no soreness! Could’ve slept a little better though

10/14

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

A little better but still seem to lose momentum going forward and then have to come down. Shoulders feel like they could walk forever if I could just keep moving

+

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

This time I got to 18 before the 10:00 mark. Got to 27 total.

B. AMRAP-1 2-KB seated shoulder press x5, rest 2 min

*53# ea.

11,8,7,7,5

C. 5 weighted pullups x5, rest 90 sec.

*across

25# weighted vest all but last set

D. 5 weighted ring dips x5, rest 90 sec.

*across

20# weighted vest

E1. 10 pendlay rows x4, rest as needed

E2. 40-60 sec wallfacing HS hold x4, rest as needed

PM

For time:

100ft OHWL @ 75#

50 TTB

100ft front rack walking lunge @ 75#

40 CTB

100 ft back rack walking lunge @ 75#

30 K.HSPU

16:19

WOD

Aerobic battery & hspu were the limiter. Lunges got me breathing pretty hard every time. C2B form suffered a bit just from compound fatigue of the workout

Day score: 8. Feel rested. Knees are eh. I can kinda feel the sprints in my calves from last night but not really. Purposely slept as long as possible for the open wod. Also didn’t eat any cake for my birthday so I wouldn’t mess my system up before this so be proud 😂

10/12

CF Open Workout 20.1

TBA

20.1

We talked about it already. Onward!

+

45 min @ 140-155BPM

15 min row

15 min ski

15 min bike

Not too bad other than the echo bike is kinda tough to cruise on. Wish I could afford an echo or ab for the house 🤔 Data below – forgot to set a 15:00 setting for the row so no pace data just meters sorry

Day score: 10 cause it’s my birthday!!! Just kidding but I feel good probably a 9. The cold makes my joints pop like crazy though lol

10/11

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

The footwork thing still fucked me up but the rest was smooth !

+

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

A lot of falling today. I will figure it out

+

20 min playing w/ different DB variations

-lunges (OH/front rack/1 FR + 1 OH/ 2 OH)

-snatches (squat/ double power/ single power/ OHS)

-CJ (single arm/ double/ squat clean and jerk- double and single/ single arm clena and split jerk)

-Thrusters

Played ✅ Still don’t like thrusters 😉

PM

15 min mixed aerobic warmup

+

EMOM 10 min:

30 sec row @ 90% + 30 sec easy

Splits for the first 6 below, got pulled off to judge someone from the class. Came back and hit: 7- 162, 8 – 161, 9 – 158, 10 – 155. I know that kinda fucked up the stimulus but I had no choice 🤦🏻‍♂️

This hurt!!

+

EMOM 10 min:

30 sec run @ 90% + 30 sec easy

Average paces below. I don’t really know what is my 90% run so I just tried to hold something really tough.

+

15 min bike cooldown

Day score: 6. Just feeling kinda stiff today throughout my body & super tired.

10/9

AM

Accumulate 15-20 RMU for quality

*focus on hip drive

RMU & Snatches

These didn’t feel that great today. Just kind of rigid and like the timing was off. Felt better when I really focused on pointing my toes. I need to learn how to drop down most effectively into the next rep

+

A. 1 hang squat snatch + 1 squat snatch + 1 OHS x6 @ 90-95% of heavy

I’d gives these a 7-8/10 today. Snappy but just never in the right spot that I wanted them.

B. 5 push press x5, rest 2 min

*slight load increase

195 – these felt surprisingly good today

C. 2 bench press x5, rest 2 min

*slight load increase

215 – My bench is getting a lot stronger

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:

20 TTB

20 HSPU

15 CTB

*Rest 3 min

For time:

20 HSPU

15 CTB

20 HSPU

*Rest 3 min

For time:

15 CTB

20 TTB 

20 HSPU

17:31

Gymnastic WOD 10/9/19

Went into this with a lot of confidence & underestimated that middle round with the 40 HSPU. That was the limiter today for sure. Tried to re-evaluate my plan mid wod and was able to finish that last round more effectively.

+

20 min self directed upper body movement/ recovery

Day score: 7. A little achey in the knees and some stiffness in the lower back. Traps are sore too. Not tired though.

10/8

*single session

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

Uhhhh these went amazing? Best reps I’ve ever done probably. Started off with an easy set of 50????????????????? Wow that was cool. Hopefully those show up like that in the Open lol

+

Build to a heavy 3 BS

365 – failed 375

+

Build to a heavy 5 sumo DL

345 for a very heavy 5

+

4 sets- goal is linear splits

800m run

10 BBJO @ 24″

800m row

10 BBJO @ 24″

*Rest 3 min

This was pretty awful at first. Not sure if I just needed to get my running legs warmed up but my left calf was pretty much locked up and full of blood the entire first round. Got better by round 3 but yeah just mentally wasn’t able to go full crazy hard, which may have been a good thing in the end cause my pace was finally linear!

Not gonna say I enjoyed an hour of running, row & burpees but I’m glad I didn’t stop. That’s a small victory in itself.

Splits below

Day score: 8. Feel great, good sleep. Got body work done over the weekend so I feel super fresh.

10/7

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

This went alright, I get up and kind of come to a half after losing my initial momentum.

+

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

Got to 17 before having to switch!

B. AMRAP-1 2-KB seated shoulder press x5, rest 2 min

*53# ea.

8,8,6,6,5

C. 5 weighted pullups x5, rest 90 sec.

*across

20# weight vest

D. 5 weighted ring dips x5, rest 90 sec.

*across

20# weight vest

E1. 10 pendlay rows x4, rest as needed

53# kettlebells

E2. 40-60 sec wallfacing HS hold x4, rest as needed

PM

For time:

1200m ski erg

60 DL @ 225#

600m ski

30 CJ @ 135#

Skiskiskiski

19:01 – deadlifts and the middle portion of grace really slowed me down. Barbell felt so heavy in the deadlift. 1:50ish on the first ski. 2:00-05 on the second

Day score 6 – pretty tired and sore in my traps but feel a lot more awake and into it today. No pain!

10/5

AM

Spend 20 min working on RMU skill:

a) arch to hollows on rings w/ focus on tension through legs

b) low ring banded transitions

*https://youtu.be/IbEUM6KQNzg

c) Hip driven turnovers

(if you can’t get the full turnover- work on a hip drive and getting shoulders as high as you can)

**film some of these

*https://youtu.be/zOTO1YJBWFg

+

TTT Throwdown

*TBA

(announced on Thursdays on TTT media)

tttTD21

80 reps – stoked on how much improvement I’m already seeing in my strict hspu. After watching video if I could change anything I’d have tried to get through those 5 quicker cause I busted out that final kick double in the round of 6. Was just scared to fail. Also have no idea why I broke the step ups on round of 3, just kind of lost my balance.

+

40 min @ 140-155BPM

10 min row

10 min ski

10 min bike

10 min run 

Took a little bit on each machine to find my pace but got it down & held on. Got tough after that 20 minute mark!!!!!

Day score: 8. No pain or soreness but didn’t feel super energetic today. Was hard to get going. It’s also just started to get really cold here which I’ve ever experience soooo idk maybe that’s it?

10/4

AM

Dynamic Scap Prep

A1. Quadruped Scap CAR’s – 3 x 5 slow / controlled rotations ea direction; rest as needed

A2. Scap Push-ups – 3 x 5 slow / controlled reps; rest as needed (from elbows)

A3. Bar-hanging Scap Pull-ups – 3 x 5 slow / controlled reps; rest as needed

A4. Yoga Push-ups w/ exaggerated scap elevation & protraction – 3 x 5 slow / controlled reps; rest as needed

+

Push / Pull Gymnastics Progressions

A1. Rings Pull-up – 4 x AMRAP-3; rest as needed (AMRAP-3 = stopping 3 reps short of faiulre — or when you begin to feel localized fatigue)

1. 8

2. 6

3. 6

4. 6

A2. Wall-facing Shoulder Taps – 4 x AMRAP-3; rest as needed

1. 30 (15 per side)

2. 30

3. 40

4. 40

B1. Rings Inversion to Tucked Front Lever Negative – 4 x AMRAP-3; rest as needed

1. 4

2. 4

3. 4 – negative getting faster

4. 4

B2. Strict Deficit Pike HSPU 1-2″ -4 x AMRAP-3; rest as needed

*make these as challenging as you can while getting minimum 5 reps p/ set

1. 10

2. 10

3. 10

4. 8

C1. Strict Rings Dip w/ light RTO – 4 x AMRAP-3; rest as needed

1. 8

2. 8

3. 8

4. 6

C2. False-grip Rings Row – 4 x AMRAP-3; rest as needed

1. 12

2. 10

3. 14

4. 10

+

Repeat Scap routine from beginning

*RTO= ring turnout

PM

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

Struggled a bit on the footwork patterns but excited to put more time in with them. The rest was good. Wish I had control of the rope like the videos!

+

Alt. EMOM 6 min:

-2 clean pulls @ 20# over clean weight

-1 squat clean

*choose heavy but sustainable loading

*Rest 2 min

x2

(repeat EMOM)

275 & 255, these felt good and snappy today. Elbows were quick.

+

AMRAP-1 2-DB thrusters @ 60-70# ea. x4, rest as needed

65 – only had these or 75 available. Felt okay just weird on the elbows if I broke out of good position.

1. 12

2. 8

3. 13

4. 15