Energy: 8

Soreness: 3

Sleep: 9hr + Sleep Quality: 6/7

Motivation: 8

Training Quality: 9

15-20 min self-directed HS walk practice
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CF Open Workout 20.5
*20min time cap = Finished in 16:26

40 ring MU (subbed PU)/80 cal row/120 WB -> Break up however you want

I broke as rounds of:

4PU/12WB/4PU/8 cal row until I finished PU then kept with rep scheme alternating WB/row to finish.

Started the first rounds of PU as 2 sets of 2, after the first 16 reps I started doing as singles, I was losing power in the kip and singles were faster for me to execute.

Transitions were faster than I think I normally do. The lower reps allowed me to take less/shorter breaks. I think in the middle and maybe even in the beginning (I’m noticing that I deliberately pace in the beginning of some of these longer workouts bc my HR is a bit jacked from adrenaline) I took longer rest than necessary, I tried to limit anything to 3 breaths but I didn’t need it in the beginning.

Row felt really good, I wanted to keep all of the rows above 1000m pace, it stayed there for the most part, there were a few rounds in the middle that were mostly in 900’s. The last round I was pulling 1500/1600 (seriously!?) I think I could have started picking up the pace a bit sooner. I had 5 rounds of WB/row after I finished the PU and could have started going faster during the last 3 rounds; I started to pick up in second to last round and then really hammered it in last round.
+
Optional:
30-40 mixed cyclical of your choice

Did 100 cal C2/100 cal row/50 cal C2/100 cal ski/ 100 cal AB – 40min

Energy: 9

Soreness: 3 – Shoulders, neck/traps

Sleep: 8hr 20min + Sleep Quality: 9

Motivation: 7 – When I first looked at some of these pullup numbers I was like ::facepalm:: I’m not sure if I can do that many Mia! haha and then of course, it ended up being one of my better training days 🙂

Training Quality: 9

A. Accumulate 28 un-even grip rope pullups (14L arm leading/ 14 R) for quality

Did this as 5 sets of 4 then 4 sets of 2, felt good – able to do sets of 4 for longer
B. Accumulate 17 strict pull-ups (use thin band)

Did all singles and tried to keep rest consistent (60-90s between) – These felt the best they ever have and with generally less rest than I have been having to take the last few weeks.
C. Accumulate 17 strict chin ups (use thin band if needed)

Did 3 sets of 2 then singles then 2 sets of 2 for last 4 reps, kept same rest as ‘B’ – These also felt really good and first time I’ve done multiple reps.
D. Accumulate 30 band resisted Pendlay rows @ 55-75#
*set up band like you would for banded DLs

=65lbs, felt good
E. Accumulate 40 pike HSPU (toes or knees on box) = Did in sets of 5, last 10 reps were tough. Stuck with toes on 24″ box
F. Accumulate 60 pushups (be strict on bodyline) = woof that’s a lot – sets of 5 here
+
15-20 min ski @ comfortable effort

=This felt great today, really efficient, in general no fatigue or heavy breathing. Did 20min, 4200m, pace 23.3 average
+
Crossover symmetry recovery protocol (5-6 reps ea.)

Energy: 7

Soreness: 5 shoulders, traps, lats, chest

Sleep: 7 hr + Sleep Quality: 8

Motivation: 7

Training Quality: 7

Establish the deepest HSPU target you can press to = 2skull mat, attempted 1 skull mat and failed.
+
A. Accumulate 24-30 S.HSPU for quality
*to 1 or 2x skull mat = 24 reps to 2 skull mats – Did first 10 reps in sets of 2, then singles then last 4 reps in sets of 2.
B. Accumulate 2-4 more reps than last week- neutral grip pegboard pullups
*feet start hanging – Skipped this today, my shoulders were feeling wrecked from the weekend.
C1. 6-10 2-DB Z-press x3, rest 90 sec. =30lbsx8
C2. 6-10 2-DB seal rows x3, rest 90 sec. = 40lbsx8
C3. 6-1- 2-KB incline bench press x3, rest 90 sec
**same weight as last week on C1-C3 = 35lbsx8
C4. 50ft seated hand over hand sled pull x3, rest 3 min = 60lbs
*increase weight

^All weights from above felt good/solid/strong
+
10 sets:
10 cal AB @ hard effort (85-90%)
*Rest 90 sec
10 BFB AFAP
*Rest 90 sec

Woo – this went better than I was expecting – and it was fun! And Ansley thought my burpees looked “fast” – The words “Erin”, “fast”, and “burpees” have maybe never been used in the same sentence haha

Was really consistent w/burpee time too – all rounds finishing in 28-30 seconds. All AB rounds were 300 watts or above.

Energy: 6 – Felt “weak” during pegboard PU but felt good doing C1-4 and burpees

Soreness: Minimal

Sleep: 6hr 30min + Sleep Quality: 8

Motivation: 7

Training Quality: 8

Establish the deepest HSPU target you can press to = 1 skull mat, yay!
+
A. Accumulate 20-26 S.HSPU for quality
*to 2x skull mat

Did 20 Reps 1-15 felt real solid, focused on a faster decent like what we worked on and pushing head through and felt really strong in this, I was a little nervous doing this many reps and a lower depth than the abmat but it went really well. Last 5 reps were a struggle and failed the 21st rep so called it quits there.
B. Accumulate 2-4 more reps than last week- neutral grip pegboard pullups
*feet start hanging

Did 14 (added 2 reps from LW) Woof! These felt much harder this week, just felt weak in general doing them.
C1. 6-8 2-DB Z-press x3, rest 90 sec. = 30lb DB x 8reps
C2. 6-8 2-DB seal rows x3, rest 90 sec. = 40lb DB x 8reps
C3. 6-8 2-KB incline bench press x3, rest 90 sec = 35lb KB x 8reps
**Weight increase on C1-C3
C4. 50ft seated hand over hand sled pull x3, rest 3 min
*moderate weight- focus on upper back and lat engagement = 50lbs

All of C1-4 felt good w/the weight increase. For as weak as I felt doing the pegboard PU, I felt really strong doing these, go figure.
+
5 sets:
10 BFB AFAP
*Rest 1 min between sets

29/30/30/31/32 = These felt great, I think I’m getting better at staying lower to the ground and moving faster/breathing better. Only a few seconds difference between the sets of 8 LW and sets of 10 TW.
+
5 sets:
8 BBJO @ 20″ AFAP
*Rest 1 min between sets

33/31/32/33/33 = These felt slow today, 6-8s slower than sets of 6 LW. I think it was the jumping that just felt difficult today like I was 20 lbs heavier trying to jump over the thing.
+
EMOM 8-10 min:
__ burpees to 6″ target
*either add 1 number to last week or increase to 10 min 

Stuck w/10reps and increased to 10min EMOM – This is the best this has felt of the 3 or 4 weeks we’ve done it! I started out slower beginning in the first round and I was able to keep a more consistent time to complete across all sets #strategy ! I still felt fatigue in my arms but can tell this is improving, slowly but it’s happening. I also noticed, my lower back used get really tired doing a lot of these and that doesn’t seem to happen much anymore, also yay!

Energy: 5 – Started my period today – was feeling this during TTB my abs were not wanting anything to do with helping compression

Soreness: 4 – shoulders, left hamstring/glute was feeling a bit tighter after yesterday

Sleep: 7hrs + Sleep Quality: 7

Motivation: 8

Training Quality: 7

TTB Positional prep (10-15 min cycling through drills)
*https://www.instagram.com/p/B0RLQk3JX0o/
a) Elbow to knee walk
b) Assisted tucks
c) Assisted pigeon stretch
d) Ostrich walk
e) Standing pike stretch
f) Hip drags
g) Pike leg lifts
+
4-7 TTB x8, rest as needed
*focus on quality

4/5/5/4/4/4/4/4 = These did not feel as great today, I did half the sets before and half after BB club. Shoulders/lats felt a little fatigue and just struggled to get good tension today.
+
BB Club 

A. used just BB

B. Started w/80lbs for first 4 sets, Did 85lbs for last 2 sets, these felt really solid.

C. 65lbs – Did Power Snatch bc my hip/glute was talking to me a bit. Worked on breathing/efficiency. Felt good

D. Did 1 set OHWL and 2 sets standing OH BB hold w/alternating knee raise (subbed to let glute/ham rest) – both felt good, really stable OH position.

Energy: 8

Soreness: 3 – Traps, shoulders

Sleep: 9hrs 40min + Sleep Quality: 10

Motivation: 9

Training Quality: 9

AMRAP 10 min: = 3+12
10 DB snatch 35#
10 cal AB
10 DB hang CJ @ 35#
10 cal AB
*Rest 3 min
AMRAP 10 min: = 2+30
10 DB 2 arm power cleans @ 35#
10 cals AB
10 DB OHS @ 35#
10 cal AB
*Rest 3 min
AMRAP 10 min: 2+12 (I counted the 50ft lunges as 1 rep, so did 2 full rounds + lunge/AB/1 step over)
50ft DB walking lunge 35# ea farmer position
10 cal AB
10 2-DB box step overs @ 35# ea.
10 cal AB

1st AMRAP I could have pushed a bit faster. I started out wanting to keep around 300 watts on AB (first round was around mid 300’s) then after first round dipped under 300. I was able to keep a sustainable 260-280 throughout rounds.

2nd was challenging on breathing. DB cleans from floor and OHS were two more challenging of the DB movements throughout entire workout.

3rd was the best of the 3. I felt confident doing these 2 DB movements and breathing was good.

+
Crossover symmetry recovery protocol = Good

Energy: 9

Soreness: Minimal. Was feeling the hamstring/glute today more so than last few days – bummer – again, did not feel it during the workout and made sure I spent some time smashing after

Sleep: 8hr + Sleep Quality: 9

Motivation: 9

Training Quality: 9

15-20 min self-directed HS walk practice – I missed this, will add to my day on Monday
+
CF Open Workout 20.4
*Subbed pistols for medball step up

I was real happy with this! Stoked about all of the C+J’s. I used the step up time to allow my HR to come down and feel fresh for the BB – which I think I could have gone a bit faster on the step ups, in my head I was pacing as if I had 20min to get to that final round of medball step ups. I made rest breaks minimal, limited to less than 10s to pick up BB for first rep until I got to the 145lb – this is took about 20-30s between reps and worked well. Did 115 and 145 as singles and 65 as 8/7, 85 as 5/5/5 all of which felt good.
+
Optional:
30-40 mixed cyclical of your choice

Did 40min on C2 bike

Energy: 9

Soreness: 3 – Lats/shoulders, upper back

Hamstring was feeling a little tighter today, not bad just noticed it. Did not notice during training and didn’t affect training quality.

Sleep: 7 hr 45min + Sleep Quality: 7

Motivation: 9

Training Quality: 9

A. Accumulate 26 un-even grip rope pullups (13L arm leading/ 13 R) for quality
B. Accumulate 15 strict pull-ups (use thin band) = Red band, paid more attention to my rest and took approx 60s-90s throughout reps. These felt stronger than LW
C. Accumulate 15 strict chin ups (use thin band if needed) = same notes as An
D. Accumulate 26 band resisted Pendlay rows @ 55-75# = 65lbs w/red band
*set up band like you would for banded DLs
E. Accumulate 36 pike HSPU (toes or knees on box) = 24” box toes on box, these felt a little tougher this week, maybe a bit fatigued but otherwise good, did in sets of 5
F. Accumulate 55 pushups (be strict on bodyline) = good, same notes as pike HSPU
+
For time: = 12:06
21-15-9-6
Cal Row
Cal Ski
Cal C2bike
*Rest 3 min
For time: = 9:55
15-12-9-6
Cal Row
Cal Ski
Cal C2bike

Felt solid on both of these. Breathing felt better than it has since before I got this cold. I felt like I was keeping a strong pace throughout first round and then set a goal to get under 10min on next round which forced me to push and get into that higher heart rate and feel comfortable staying there without resting which was good.

Energy: 8

Soreness: 6 – Holy lats and armpits, a bit of residual glute/quad soreness

Sleep: 8hr + Sleep Quality: 7

Motivation: 8

Training Quality: 9

TTB Positional prep (10-15 min cycling through drills)
*https://www.instagram.com/p/B0RLQk3JX0o/
a) Elbow to knee walk
b) Assisted tucks
c) Assisted pigeon stretch
d) Ostrich walk – also felt better in hamstring this week
e) Standing pike stretch – This felt worlds better this week, improved ROM w/hamstring
f) Hip drags
g) Pike leg lifts
+
4-7 TTB x7, rest as needed
*focus on quality

Did 6/6/7/5/6/4 – Felt really good in first 3 rounds, I filmed 4th round and noticed I was losing a bit of tension in legs (probably similar to what you noticed in my pull-ups yesterday) – so was able to correct it in last 3 rounds, good reminder to focus on this and probably will continue to video to be sure I’m nailing that.
+
4 hip power snatch x5, rest 1 min
*across

Did first 3 rounds at 75lbs and thought it just felt a bit light so added 5 more pounds for last 2 rounds. Felt really good, keeping bar close and fast.
+
3 RFT:
20 alt DB hang power snatch @ 35#
40 single arm DB STOH @ 35# (20 ea arm- split up any way)
60 DU

=12:42 – first 2 rounds did snatch unbroken, 3rd round broke 12/8. Alternated STOH every 5 reps and rested after 30reps. Broke DU’s different each round 1=25/20/15, 2= 20/20/20, 3=30/17/13 had only 2 trip ups throughout, these felt good and tried to minimize rest during.
+
10 band pull-throughs x3, rest as needed
*focus on glute engagement

Used thinner green band
+
10-20 min easy bike cooldown = Did 20min 8k

Energy: 7

Soreness: 5 – lats/shoulders, glutes/low back/midback – holy stabilizer back muscles on fire after all of those DB step ups

Sleep: 7hr 45min + Sleep Quality: 8

Motivation: 8

Training Quality: 8

A. Accumulate 20-26 S.HSPU for quality
*to abmat

=Did 22, almost all to 2 skull mats
B. Accumulate 20-26 neutral grip pegboard pullups

=Change to higher pegs w/feet off ground ….. woof. Did 12 reps, last 2 reps w/hold at top and slow descent
C1. 10-12 2-DB Z-press x3, rest 90 sec. = 12 reps w/25lb DB’s – This is feeling stronger/noticing left arm more stable
C2. 10-12 2-DB seal rows x3, rest 90 sec. = 12 reps w/35lb DB’s
C3. 8-10 2-KB incline bench press x3, rest 90 sec = 8 reps w/35lb KB’s
C4. 50ft seated hand over hand sled pull x3, rest 3 min = added 55lbs to sled
*moderate weight- focus on upper back and lat engagement
*C’s either progress loading slightly or keep same loading and focus on improving quality
+
6 sets:
8 BFB AFAP
*Rest 1 min between sets

=22s/23s/23s/27s/24s/28s

Did 4th and 6th set trying step up with left foot instead of right, really awkward. Otherwise these felt good! Breathing was good and tried to work on staying low when jumping over bar.
+
6 sets:
6 BBJO @ 20″ AFAP
*Rest 1 min between sets

25s/24s/24s/25s/24s/25s

Did last 2 sets stepping up w/left foot, did not make as much of a difference here. These felt better this week. It left my foot feeling a little sore last week (like the next day) and this week foot wasn’t feeling as sore, yay!
+
EMOM 8 min:
__ burpees to 6″ target
*either match or add 1 number to last week 

Matched the 10 reps from last week. Was just as tough. Felt more fatigued in my chest/arms this week.