Muscle-Ups/PC/Sprint

5 rounds for time:

5 muscle ups

10 power cleans (135#)

200m sprint

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Time: 17:04. Not very good. I was doing the muscle-ups on really low rings so I was stuck doing singles, and my cleans weren't very strong after yesterday. This was a really hard workout, but overall it was more because of muscle failure rather than cardio.

NEVER QUIT

1. Warm Up: Sand Bag Get-ups 10 minutes
2. Strength: Work to 1RM Thruster
3. Stamina: 5 Rounds: 3 Thrusters @ 85% 1RM. 6 HSPU. Sampson Stretch
4. Work Capacity: AMRAP 30:
3 x Power Clean (95 - 115)
3 x Hang Squat Clean
3 x Push Press
5. Durability / Awareness: Active Stretch. Breathing exercise - sit comfortably, eyes closed, and do a 10 minute breath cycle of: 6 count in-breath, hold 6 count, 6 count out-breath, hold 6 count.
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1. Warm Up: Rx'd, with dumbbells, worked up from 20#-40#
2. Strength: Thruster 1rm = 155#. Not very happy with this, my explosion on the front squat isn't very good, because I think this is right around my 1rm for a push press as well.
3. 3 rounds as rx'd because of time. Used 135 for the thrusters which felt pretty good, and knees on a 24" box for hspu
4. 28 rounds @ 95#. Happy with this. Did rounds on the minute throughout the workout aside from a couple distractions that threw me off a bit, and each round was unbroken. I was struggling with the push press by the end of the workout.
5. Breathing exercise as rx'd. I really like the breathing exercises, I've been adding them in at other points in the day as well to work on breathing and to help with relaxation.

Day 47

Started an "internship" at Crossfit Coastal. Basically just helping out with coaching/timing/whatever. Got a couple solid workouts in today.

Fran: 7:25

5 min AMRAP: 3x Power Clean, 50m sprint - 14 rounds

8 rounds for time: 250m sprint, 8 lunges (4 each leg), 8 box jumps (~28") - 13:17

Definitely can tell a negative difference in my metcon ability compared with before doing the SS cycle. But even with being in not as good a shape that way, I got a better Fran time just because of increased strength, which makes me feel a lot better. My limiting factor on this workout is by far still the thrusters though. I'm going to start supplementing my workouts with some 3x5 shoulder press once or twice a week

The AMRAP was pretty brutal, especially for being only 5 minutes, but definitely fun. This could be a great workout if expanded to 15-20 minutes...possibly with ~200m runs or something along those lines?

Last workout was a killer. The first two were pretty close together and the last one wasn't until this evening, but it was HARD. The runs in between lunges and box jumps (something i've never really done before) were killer. Legs were dead afterwards

Also got my first muscle-up today just messing around. Surprisingly it wasn't too hard, I think I was just limited by the fact that I hadn't had anything quite high enough to hang my rings from

Day 39

Squat: 45 - 2x5, 135 - 2x5, 230 - 3x5
Bench: 45 - 2x5, 135 - 2x5, 175 - 3x5
Power Clean: 45 - 1x8, 95 - 1x5, 135 - 1x5, 165 - 5x3
Dips: Bodyweight +25 - 2x8

Another great workout. I've shifted the bar a little lower on my back for squats and can definitely tell a difference. It's a lot easier to keep my back upright, I don't feel myself collapsing forward as much as I start to fatigue. The bench was hard, I started at 180 thinking I could get it but after 1 rep I could tell it was too much. I'll get it next workout though. Power clean was better than last time, same weight but I felt like my form was a lot better and my grip wasn't giving out as bad.

Day 32

Bodyweight: 173

Squat: 95 - 2x5, 135 - 1x5, 185 - 1x5, 225 - 3x5
Press: 45 - 2x5, 75 - 1x5, 105 - 3x5
Power Clean: 165 - 4x3, 2
Pull-ups: Bodyweight +25 - 4x5

This was a pretty hard workout. Overall, traveling as much as I have over the holidays has hurt my workouts. My progress has definitely slowed down, and I haven't been able to stay on GOMAD as well as I hoped. But starting today I'm going to be home for the immediate future so I shouldn't have any problems. My bodyweight has been increasing, but not as fast as I hoped. But I don't feel like I've put a lot of fat on, so I'm feeling pretty good about that. Over the month as a whole my progress on GOMAD has been better than I expected going in, with the exception of my press increasing, which hasn't really happened. But I'm sure it's just going to take time

Day 22

Squat: 215 - 3x5
Press: 105 - 3x5
Power Clean: 160 - 5x3

Day 18

Squat: 45 - 2x5, 95 - 1x5, 135 - 1x5, 220 - 3x5
Press: 45 - 2x5, 75 - 1x5, 110 - 1x5, 105 - 2x5
Power Clean: 45 - 2x5, 95 - 1x5, 135 - 1x3, 155 - 5x3
Dips: Bodyweight +25 - 8, 8

Squats were extremely heavy, probably going to need to drop back down next workout and build back up. The presses were by far the worst though, didn't think 105 was too bad last workout, but this time I couldn't get up 110 without a bit of a push towards the end, and had to drop down the last 2 sets. For some reason this is just my worst lift, but that just means I've gotta work even harder at it. Power clean was difficult but not too bad, and the same with the dips

Day 13

Workout 6

Squat: 45 - 2x5, 95 - 1x5, 135 - 1x5, 210 - 3x5
Press: 45 - 2x5, 75 - 2x5, 105 - 3x5
Power Clean: 45 - 1x5, 95 - 2x5, 150 - 5x3
Dips: Bodyweight +25 - 8, 8

Felt surprisingly good for this workout. Didn't get a lot of sleep last night and felt it during the day, but once I got into the gym I was able to get in a good zone and put up improvements on all my lifts. The press was extremely hard...this just isn't a lift I'm very good at, which means I really need to work at it. Other than that nothing was particularly hard. 210 went up easier today than 205 the other day, and the power cleans felt great now that I've re-read the chapter out of Starting Strength and have been focusing on my form more strictly. The dips were pretty hard too, but I'm chalking that up to being tired, and tricep/shoulder fatigue from the presses. We'll see how they feel next workout

Day 8

Workout 4

Warm-up: 1000m Row: ~4:45

Squat: 45 - 2x5, 95 - 1x5, 135 - 1x5, 200 - 3x5

Press: 45 - 2x5, 75 - 1x5, 100 - 3x5

Power Clean: 45 - 2x5, 95 - 1x5, 145 - 5x3

Dips: Bodyweight +20 - 2x8

Rowing workout: 20:10, 8 rounds (forgot to check overall distance...somewhere around 720m, average 90m/6 cal per round)

Got a lot of sleep this weekend so I felt really rested in the gym today. All the weights were hard, but everything went up fairly easy. Press was definitely the hardest, need to work on keeping my core tight during this so my back doesn't arch excessively. Felt good for the first 2 sets but as I got fatigued I could feel it arching more than I wanted. Power cleans went great. I've been concentrating on my form more than usual, trying to squat under the weight rather than opening my feet up more (what I used to do). This takes some getting used to but it definitely feels more natural and is easier to move the weight.

I'm going to practice my rowing some more, I feel like I'm working a lot harder than I should be for how hard/fast I'm going. Doing some research on rowing form the next couple days.

Bodyweight: 159 (up 5 pounds since last Monday)

Day 3

Long day today. Perfect timing on the GOMAD, it's really convenient while I'm working because I can just chug a few cups of milk whenever I get a little hungry.

Diet: fairly good, still training myself to eat more food

Sleep: 6 hours

Starting Strength Workout 2

Squat: 45 - 2x5, 95 - 1x5, 135 - 1x5, 190 - 3x5

Press: 45 - 2x5, 95 - 3x5

Power Clean: 45 - 2x5, 95 - 1x3, 135 - 5x3

Dips: Bodyweight +15 - 2x8