011814

A. Emom 8 min –
Front squat + Thruster (build)
75, 85, 95, 100, 105, 110, 115, 120. These felt pretty good. 120 was tough for the thruster, but I def could have gotten more.
B1. 5 sets - Segmented snatch DL x 2 (80%); rest 30 sec
B2. Snatch x 1; rest 2 min
95#. Deadlift was fine, started out power snatching which was easy, but then started full squatting and  felt a little unstable at the bottom of the squat. Didn't miss any, just wobbly.
C. GH raise; 10-12 x 3; rest 90 sec
felt the burn in my hams. mission accomplished.
+
10 min amrap @80%:
5 Tng HPs (95#)
30 DUs
5 CTB chin up
5 cal AD
3 rounds + 5 HP, 30DU, 2c2b. C2B were better today, but kipping still sucked. Hang power cleans felt a little heavy, but was able to touch and go all sets.
rest 3 min
10 min amrap @80%:
Row 250m
8 HR push ups
6 DL (135#)
4 rounds +250m row +8HRPU. 135 felt a little heavier than I think it should. All of the DL were Tng though. I reallllly need to work on my form for these.
rest 3 min
10 min amrap @80%
5 burpees
10 KB swing (1.5 pood)
5 TTB
10 walking lunges
5 rds+5 burpees + 10 KBS+5TTB. Kind of petered out on this one mentally and physically, which seems to be a little bit of a trend. Can't remember the last time I did KBS and honestly felt some pulling on my wound during those and the burpees which worried me/slowed me down a bit. TTB felt a little smoother though.

I feel pretty wrecked from the past 3 days. Not injured or even super sore, just beat. A sign of good programming if I do say so myself. Definitely looking forward to my rest day (erm 45 minute airdyne0

On a food note, I'm doing better about getting enough protein. The past few days i've finished the day around 130...140/150 would be optimal...but baby steps. With my work/class schedule next semester, I'm going to have to plan the shit out of my meals, so hopefully that'll make it easier to get my macros in..

010714

A. Emom 12 min – PC x 1 (+80%)
120#. Felt good to get back into oly lifting. Feel like my technique needs some tweaking.
B. CGBP – build to a heavy set of 3
built to 110#, it was tough, but I definitely had more in me
C1. 3 sets – Tng C&J x 6; rest 5 sec (build) 
105, 110, 110. Was supposed to build, but could not Tng 110. 
C2. Box jump x 7 (cycle); rest 10 sec 
C3. Burpee x 8 AFAP;
rest walk 2 min
 + 
8 min amrap @high effort:
30 S2OH (65#) 
30 burpees 
20 S2OH (85) 
20 burpees
10 S2OH (115#)
in remaining time amrap HSPU
 6 HSPU. This workout was really frustrating because I felt like 115# should have been light weight, but at the end, I ended up c&j each one. Felt weak.

010614

I'm baaaack. Got my stitches and headed straight to the gym!

A. BS@20X1; 3,2,1; rest 2-3 min
155, 165, 175. Positively giddy to squat again. 175 was kind of tough, probably could not have done more than 5. I also haven't squatted in over 3 weeks. good to be back though
B. 6 sets – every 90 sec – PS x 2 (build from 70%)
70, 75, 80, 85, 90, 95. These felt good. Really focused on bar placement with the light weights and a sloooooow deadlift. Trying to cue myself to remember to engage my back by tightening my lats. Felt a little tentative as it got heavier, probably because of my wound...
C. 3 sets:
10 HSPU
15 CTB chin up
500m row
rest walk 3 min
total time 23:58 (used a running clock). HSPU were great, CTB were not. I reallllllly need to work on my kip..pushing a way from the bar...etc..
rest as needed
5-4-3-2-1
Snatch (80%) 85#
MU
11:36. This went way better than expected. TnG the snatch (after Paul told me to), and then started on the muscle ups. Started with one every 10 sec (got 4 then missed)...then rested 20, got the last. Went every 20 for a while until my last one where I probably waited closer to 40s after a miss. Walked away feeling good, especially after Saturday's suckfest haha

SicFit posted these quotes and they really hit home for me, especially with the Open coming up..

Focus on your own efforts.
Don't be distracted by competition with others.
Aim for your own personal goals.
Look inward for your motivation: to reach your full potential, to be your most creative. 

Patrick Lindsay

A creative man is motivated by the desire to achieve, not by the desire to beat others.

Ayn Rand

010414

Today was very frustrating and in true Gabi Naumann fashion, I kicked off competition training by crying at the gym. So much for mental toughness. We had 7am competition/open/whatever you want to call it training this morning, but due to the butt stitches, I could do 0% of the workout. So that sucked not being able to do what everyone else was doing...but what sucked even more was that I couldn't get muscle ups in my workout today. I know rationally muscle ups weren't going to be great after doing weighted dips, weighted pull ups, oh and a bunch of muscle ups....but that didn't keep my irrational brain from getting upset.

1 min c2b
felt strong for the first round. then my arms blew up and i could only squeeze out a few singles
1 min ski erg
burns my arms out, but i like it..
1 min muscle up + 2 dips muscle up attempts/strict transitions
after the 4 or 5 rounds of attempts, i went to transitions. The dips was problematic on both of those. I was getting up there, just couldn't stick the dip.
1 min db snatch (40#)
a little tough because it was from the hang and I was limited by my stitches in terms of hip explosiveness..
1 min legless rope climb
actually really happy about this. by the end, i made it all the way up the rope one time without using my legs. It wasn't games legal because i used my inner thighs to hold the rope, but it's a start
x6-8

Worked on some  (power) snatches from the hang on the boxes and worked up to 90 from 65 pretty easily which made me feel a little better, but I'm still feeling a little down. Coaching the classes afterwards helped me focus less on myself and more on everyone else which made me feel a little better, but I just need to get over it.

010314

I decided that a good new years resolution would be to really focus on warming up/mobility/prehab etc....and to hydrate more. Today I achieved both of these goals...I spend like 20-30 minutes warming up and doing some shoulder stabilization exercises and have been chugging water like it's going out of style. Kind of messed up my workout as I should have worked on muscle ups after I did static strength training, but in my defense I wasn't planning on doing that many...was just going to include them in my warm up (aka I have to do one every day lest I forget how..) and be done, but then I started working on stringing them together...and like 30 minutes passed. oops. Needless to say, I'm ready to get these stitches out, get back on an actual training plan, and get ready for the O word.

A. 3x10 Y-T-Is, prone (2.5# Ys and Is, 5# Ts)
B. Muscle up work (strict transitions from knees, singles, attempting to string together)
strict transitions were great, need to do these (and YTIs) as part of a "warm up" like 3 days a week, at least. Single muscle ups felt really strong today, and the dips didn't really give me trouble until the end. I made every one I attempted, actually that's a lie. My shoulder did something weird during one and I fell out of the top, but whatever. Stringing them together got pretty tricky. I got close when I fell directly from the top, but when I went from the bottom, it got significantly tougher. I think my biggest problem is that I slip from false grip. Solution: learn how to do muscle ups without false gripping.
C1. wtd pull ups 2-3 @3131
C2. wtd dips 2-3
2-3 min rest, x5
20#. Got 2 pull ups, 3 dips pretty consistently. MY ARMS WERE DEAD. Dips felt strong though, pull ups, not so much.

010214

More upper body domination...

7 min AMRAP
1-2-3-4=1 rep C2B pullups (unbroken)
3 reps + 1, 2, 3
rest 10 minutes
10 push ups
50 double unders
x5, For time
6:50

I took my sweetass time with the double unders, should have gone faster. Guess I wasn't incredibly focused today. Also chose a rope that was wayy too long. Overall, not happy with my performance today. My first 1-2-3-4 of c2b was pretty sweet. I got them all without doing my awkward double kip thing. The sets of 3 and 4 petered off towards the end. I did somewhere between 5 and 8 muscle ups today. Getting up there wasn't the problem but my dips felt weak. Not so much weak really, but just a struggle to get up there.

At this point I'm really missing oly and lower body training and starting to get a little nervous about the open. I really cannot wait to get this stitches out and start training seriously. My goal for the next few months is to lot let my anxiety get to me. Between the open...and figuring out my next steps career wise, there is going to be a lot of (self imposed) pressure, so I really need to focus on being resilient and mentally strong.

Foodwise, today was ok. Didn't eat enough calories, protein, or carbs (1336 cal, 109 protein, 109 carbs). Not sure if that matters as much right now because I'm not spending as much time working out, but it's still probably not ideal.

Breakfast (prewo): egg whites + 1 egg, spinach, hot sauce
 snack (postwo): bsn shake
lunch:4 oz beef, bacon, 1/2 sweet potato, brussels
snack: carrot protein snack "cake"
dinner: chicken thigh with onions and mushrooms over cauliflower mash and salsa with plantain chips
snack: chocolate chip quest bar

123113

I had planned to workout before work because the gym was closing before I'd get off, but SOMEONE slept through her alarm and just barely made it to work in the first place. BUUUUT when I stopped by the gym after, Joey was training, so I was able to get a little somethin' something' in..


A1. Strict Press 2-3 @ 85#
was able to get three on all my sets, I may have fudged a few and gone up on my toes a bit. I didn't notice, but Joey mentioned it.
A2. DB row x6 3.1.3.1 @ 30#
these were find, probably should have gone heavier
x5
+
21-15-9
Toes through Ring
Ring Pullups
5:50. Wasn't too bad. Kind of sandbagged it because the kipping/swinging was pulling at my stiches which scared me. Also was weird pulling on the rings for a pullup instead of a muscle up.