TFlapTTT

1/18
tttTD (row/box jumps)

I got to 252m in the 500 m row.

I’ll be 100% honest. This was shitty. Mentally and physically I was not feeling it. I could not get a good warm up. My legs felt like BRICKSS.

+
800m run @ 85%
400m easy
800m run @ 85%
*Rest 2 min
400m run @ 85%
200m easy
400m run @ 85#
*Rest 2 min
200m @ 90%
400m easy
200m @ 90%
*Rest 5-8 min

This. Well I did not finish the second round my left leg behind the knee got tight and inflamed. Old old old injury. The VA wanted to do micro fracture surgery a few years back Bc there is a crack in the back of my knee cap. I never let them do it. CrossFit has actually helped. Deadlifts use to exasperate the issue. So I never did them.

I love running and my glutes and legs did not want to work yesterday. Literally, I didn’t change what I ate or anything. Just that air runner kicks my ass. And I love it for that. But it works my legs and glutes so much more then regular running. At least that’s what my body feels. So I did 1 round and half of the next 800 round splits are below. I’m not good at finding an 80%

1/17
A – Overhead step to split x 4 steps/side with 3 sec hold in split position each rep, light load, rest 1 min x 3 sets, stay at 155

This was tough. But felt good. Once I started stepping I felt the glutes turn in and engage.

B – Back rack step to split x 6 steps/side with 1 sec hold in split position each rep, add moderate loading to strengthen the position, rest 2 min x 3 sets, stay at 225

This was tough. Short step hit glutes. But feet slid forward. Should it be more of a downward step? Still trying to target glutes. They were toasting.

C – Behind the neck split jerk singles with 3 sec hold in split each rep, new rep every 45 sec x 15 @ 195-205

These were fine. My question should I be switching feet or just using my always lead leg? I’ve been switching.

4 sets
AB 2 min ramping intensity (start at 275 watts, end at 425-450), directly into
15 hang power snatches @ 75lbs
15 OHS @ 75lbs
15 bar facing burpees
45 DU’s
rest 4-5 min to recovery, cycle through different order of movements after the bike each set

This gem here. I actually liked this. My legs and hip flexors were shot. Splits

4:50/4:40/4:11/4:32

I tripped on dubs 2 rounds 1 than 2. Only did 2 rounds unbroken.

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15-20 min mobility and down regulation work

1/15
A1 – Piked HS hold x 10-12 sec with full breath cycles in this position, rest 45 sec
A2 – Wall supported thoracic bridge flows x 3/direction, rest 45 sec
A3 – Serratus anterior wall slides x 4-6, rest 45 sec
A4 – KB bottoms up snatch into high windmill x 3/side, rest 45 sec x 3 sets

B – EMOM x 12
Odd min – 1 paused squat snatch @ 165lbs (3 sec pause below the knee)
Even min – 2 regular squat snatches, same load as above. goal for both of these is technical exposure and quality

C – Snatch grip BTN push press x 3/Snatch grip BTN push jerk x 2/Snatch balance x 1 with 3 sec hold in bottom, new complex every 2:30 x 5, all working sets at 165 or up this week

Did this at 185felt good my snatch. Alan was. I’m scared to just fall out to the bottom. I think.

D – Split stance BB RDL x 8-10/side, 185-205lbs, should feel primarily in forward hamstrings, rest 1 min bt sides x 3 sets

Hit 195 for this
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EMOM
Odd min – Row cals
Even min – 1 round of (5 deadlifts + 5 front squats + 5 shoulder to overhead @ 155lbs)
Continue this back and forth until you accumulate 150 row ca

15:37. Fuck this. Wow. Couldn’t FS to save my life. . STO was horrible. Literally on last 2 I hit 4/3 and hit my minute mark. It was bad. STO is a huge weakness for me. I forgot until today. And my finger I was a little hesitant. It’s a little sore now. Taped it to middle finger tho

I actually think that time is wrong. I think I missed something Bc I started with the weight lifting movement.

So I should’ve ended

Strict pullups – accumulate 40 for the day, controlled negative on all, let me know how finger holds up

4:55 minutes

Sesssion 9

Banded glute march with bear hug hold x 60 steps, rest 2 min x 4 sets

Did this with a100lb ball
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Banded high rows from straight leg seated x 25-30 reps, rest 2 min x 3 sets (https://www.instagram.com/p/BNKKfnhBXrc/)
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1-arm kb press complex (go to just before failure on each movement, then immediately transition into the next) – rest 90 sec bt arm x 4 sets each
1-arm KB palm press
1-arm KB press
1-arm KB push press

I moved up to a 36lbkb this week and got less reps but a better burn. I focused on keeping elbows in not engaging the lats

For time
50 walking lunges
20 burpees
50 walking lunges
20 burpees

This took 4:21. This was awful 50 lunges is harder then it sounds.

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Deep diaphragmatic breaths from supine with feet elevated, 30 reps x 2 sets, rest 1 min

Session 8

20 min Continuous hip/hamstring circuit
A – Mini band straight leg monster walks x 10 steps forward and backwards
B – half kneeling hip flexor stretch 30 sec/side, rest 30 sec x 2 sets/side (rib cage down, squeeze butt)
C – 30 sec glute bridge hold with active butt, 30 sec rest x 3
D – hip capsule mobilization (https://www.youtube.com/watch?v=5bDjOB3w4xE knee pull ins and prone wipers) – do 5-6 of each variation
E – Adductor dips x 5-6/side (https://www.instagram.com/p/BiZ02qGHLkz/)

I loved all these they were great hips felt great.
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Jog 200m easy pace
100m hard
Jog 400m easy pace
100m hard
Jog 600m easy pace
100m hard
Jog 800m easy pace
100m hard
Jog 600m easy pace
100m hard
Jog 400m easy pace
100m hard
Jog 200m easy pace
100m hard
Walk 10 min cooldown

This was nice. I tried to keep my sprint to 21.3kmh. I actually started at 18.5 wasn’t sure then increased didn’t fall below 20.3 after that. Held 21kmh for 2-100’s.

Session 6

A1 – Band assisted squat jumps x 4-5 for max height, rest 30 sec (https://www.youtube.com/watch?v=7N8lA2wc81Q)
A2 – Seated box jump step down x 1.1.1, rest 8 sec/30 sec (dont build for height here, try to land on box as tall as you can)

I just jumped to a 24″ box. Was trying to clear the box and did.

B – 30 sec progressive intensity AB, slow spin 90 sec x 4 sets (start around 300 watts, end around 600-800, then slow spin below 150
+

This was not that bad, it was a good burner. I hit 700+ for all last 10 seconds.

For time, keep clock running.
30 front squats @ 95lbs
30 row cals
at 7:30 mark
For time
30 row cals
30 front squats @ 95lbs
(score is combined work time from both parts)
+

This one☝️☝️ was 2:06 finish at 9:38

It sounded like a had Fran cough and lungs after. That was brutal row then 30 front squats.

C – Dbl KB front rack reverse step downs from box x 6/side, dont place weight fully on down foot at bottom, try to touch lightly through forefoot then drive through high leg to get back to top, rest 2 min x 3 sets

https://youtu.be/9xUT2mQVlSk

I only did 12kg KB the first set was hard and wanted to focus on light touch. Not sure if I completed it as ya wanted but here is the video.

I also didn’t get to the Glute ham raises today ran out of time. I will add them in tomorrow.

Session 5

4 sets
AB 2 min ramping intensity (start at 250 watts, end at 375-400), directly into
20 ring pushups
15 jumping back squats @ 95lbs
15 strict HSPU @ 2in deficit
15 box jump overs @ 24in (if you plan on rebounding these ensure that you take the time to prep ankles/calves thoroughly)
rest 4-5 min to recovery, cycle through different order of movements after the bike each set

This took me a lot of time.

I rested exactly 5 minutes in between. The SHSPU I did 3-3-3–1’s, until the 4 round. I thought the tempo on the bike would be easy all 4 rounds. It got moderate on the last one. . SHSPU That was my time killer.

https://youtu.be/Sy4CnkBzi_Q

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15-20 min mobility and down regulation work

Session 4 12/2/19

Session 4

Banded glute march with bear hug hold x 60 steps, rest 2 min x 3 sets
+

This was tough glutes burned.

Banded high rows from straight leg seated x 20-25 reps, rest 2 min x 3 sets (https://www.instagram.com/p/BNKKfnhBXrc/)

I couldn’t do this because i couldn’t grab the band. I still can’t fully grip a barbell or anything. Hoping in a week or so, but at this point it’s just time.
+
1-arm kb press complex (go to just before failure on each movement, then immediately transition into the next) – rest 90 sec bt arm x 3 sets each
1-arm KB palm press
1-arm KB press
1-arm KB push press
+

This was a burner I went with a 25lb kettlebell I tried hitting 20/15/10 then moving to the other arm.

100 jumping air squats for time (jump = feet barely leave floor each rep, hips fully extended)

Quad burner 3:31

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Deep diaphragmatic breaths from supine with feet elevated, 30 reps x 2 sets, rest 1 min

Great but I should’ve asked what the supine legs up position is Because I have no idea.

Session 3

A – Front squat 5 sets of 3, rest 3 min

245/265/285/305/305

B – Single leg high box step ups with DBL KB front rack x 8/side, control negative each rep, rest 45 sec x 3 sets

I chose a 20″ box. 26lb kB this hurt. In a good way I have minimal flute activation that’s what my pt says.

C – BB hip thrusts x 12,9,6,24. rest 2 min, heavy for first 3 sets then go light and burn for last set

I did this but I don’t think I’m good at them. I also did them with my back on a bench. 205 was heaviest and 95 was my burner 135/185/205

D – Star plank x 20 sec/side, rest 40 sec x 6 sets

Wow I felt this in my glutes

11/29

Session 2

AMRAP 15 min @ 85%

Run 200m

12 GHD situps

30 walking lunges

5+1 run. I did back ext and stuff first to incorporate a warm up. Bad move. Legs turned to concrete

+ (rest 5 min)

AMRAP 15 min @ 85%

AB 18 cals

12 russian swings @ 2pd

6 box jump overs @ 30in

I did 5+9 (18 cals on AB I counted as 1)

Circling GHD hip extensions x 3/direction

Twisting GHD sorenson hold x 3/direction

Hip blocked GHD back extensions x 4 slow reps (ensure spinal flexion/extension)

Reverse leg lifts from bench with mini band around ankles and ab mat under hips x 6-8, no spine extension here

2-3 times through

All of that complexes destroyed by hammies and my back.

https://youtu.be/cKjTGMIe0Jw