Below is my training log for March 2017. The training is for life in general and for my 2017 to-do list specifically.
Wednesday, March 1 – 100 Push-ups
Technique – Double Unders 30 seconds on, 30 seconds off. 5 rounds.
Work Capacity – Row 2 min, 3 Cleans @ 95#, 6 Front Rack Lunge @ 95#, 9 Pull-ups. 4 Rounds for time (13:20)
Notes – Back still feels like poop from 17.1. Motivation to workout is super low.
Thursday, March 2 – 0 Push-ups
Technique – Handstand push-up.
Notes – Haven’t worked on these in a long time. Yup, I still suck at them. One of my big issues is that these really jack up my neck. Not entirely sure they are worth it for me.
Friday, March 3 – Rest Day 0 Push-ups
Notes – With 17.2 tomorrow, I just decided to rest and recover. 17.1 totally destroyed me last weekend and I paid the price all this week. Rest felt good and right.
Saturday, March 4 – 0 Push-ups
Work Capacity – Crossfit Open 17.2 – 50ft Lunge w 2×50# dumbells, 16 toes-to-bar, 8 dumbell cleans. 2 rounds. Then, 50ft Lunge w 2×50# dumbells, 16 bar muscle ups, 8 dumbell cleans. 2 rounds. 12 minute time cap. (84 reps)
Notes – I flew through rounds 1 & 2. Felt good. Got to the muscle ups. Managed to get 5. Very happy with that.
Sunday, March 5 – 0 Push-ups, Rest Day
Notes – none
Monday, March 6 – 0 Push-ups
Work Capacity – 12 Calorie Row, 15 Ring Dips, 21 Kettlebell Swing (20Kg), AMRAP 18
Durability – 50 Sit-ups, 50 Lunges (@20kg)
Notes – I have no idea how many rounds I did. Lost count. Felt tired and neck was sore.
Tuesday, March 7 – 0 Push-ups, Rest Day
Notes – Neck was killing me today. Decided it was wise to rest up.
Wednesday, March 8 – 0 Push-ups
Work Capacity – 1:45 on aerodyne, 9 snatch @ 95lb, 21 double-unders, 5 rounds for time (23:27)
Notes – Snatch felt ok-ish and was happy with my double-unders. Neck held up pretty well, but I’m zapped. Not sure if I’m fighting off something or what, but body is “off” after this workout.
Thursday, March 9 – 0 Push-ups
Work Capacity – 5 Front Squat @ 135#, 7 Pull-ups, row 9 calories, AMRAP 14 (7+2)
Durability – Plank hold 20 seconds EMOM 10 w/45lb plate
Notes – none.
Friday, March 10 – 0 Push-ups – SICK
Saturday, March 12 – 0 Push-ups – SICK
Sunday, March 12 – 0 Push-ups – SICK
Monday, March 13 – 0 Push-ups
Work Capacity – Crossfit Open 17.3 (too complex to write)
Notes – felt good enough. Would have liked to hit at least 1 snatch at 135, but wasn’t happening. First part was fast, which was the plan. Happy enough.
Tuesday, March 14 – 0 Push-ups
Strength – Work up to maxes in following (5 min each), Clean and Push Press 1+3 (95, 105, 115, 125), Clean and Power Jerk 1+2 (130, 135, 140), Clean and Jerk 1+1 (145, 150 miss, 155)
Work Capacity – GTO (135) 4, T2B 8, DU 16, AMRAP 12 (3+1)
Notes – The cleans felt pretty good today. Got low and fast. Been a while since really had the opportunity to work on these. Happy enough with the morning. Slept terrible last night and still physically recovering from cold, so pretty good morning.
Wednesday, March 15 – 0 Push-ups – Rest Day
Notes – Feelin a bit off. Decided to rest.
Thursday, March 16– 0 Push-ups
Strength – 12 minutes to work up to a heavy 3 rep front squat (135, 155, 185, 205, 225, 245 for 1)
Durability – 30 strict ring dips
Notes – Been a while since I’ve done near max effort squats. Felt really good to go heavy.
Friday, March 17 – 0 Push-ups, Rest day
Notes – Wanted a rest day before the crossfit open workout tomorrow.
Saturday, March 18 – 0 Push-ups, Rest day
Notes – Forgot that I was coaching 2 soccer games today. No working out.
Sunday, March 19 – 0 Push-ups, Rest Day
Notes – Too much rest…
Monday, March 20 – 0 Push-ups
Work Capacity – 55 Deadlifts @ 225, 55 Wallballs, 55 calorie row, 55 Handstand push-ups, 13-minute time cap. (I made it to the HSPU but didn’t get any).
Notes – Was really happy about pace on DL and WB. Flew through those. Row was miserable. Couldn’t do a HSPU, but I already knew that. Happy, but totally spent. Workout killed me in a big way.
Tuesday, March 21 – 0 Push-ups
Strength – 6 x 1 Behind-the-neck-Jerk + 2 Overhead Squat, Bench 3×5 @ 135
Notes – Was supposed to back squat too, but my back is about to explode because of yesterday. So sore and tight.
Wednesday, March 22 – 20 Push-ups
Strength – 18 x 2 Behind-the-neck-push press increasing weight every 2 sets (80-115), 15 Hang Power Cleans increasing weight every 2 sets (80-115)
Notes – This felt good. Light weight, high volume. Body still recovering from Monday.
Thursday, March 23 – 0 Push-ups
Work Capacity – 12 DL, 9 hang clean, 6 power jerk (105#) 5 rounds for time.
Durability – 50 Dumbell Benchpress (70# total), fewest sets possible
Notes – Ugh. Didn’t want to do deadlifts. Back still not recovered. Pushed through. Didn’t die.
Friday, March 24 – 0 Push-ups
Notes – I did something… but forgot to write it down. Oops.
Saturday, March 25 – 0 Push-ups, Rest Day
Notes – Soccer games and yard work.
Sunday, March 26 – 0 Push-ups, Rest day
Notes – Chill
Monday, March 27 – 0 Push-ups
Work Capacity – Crossfit Open 17.5 – 9 Thrusters (95#) + 35 Double Unders. 10 Rounds for time. (26:50)
Notes – Holy pain! That was pain. Pain. Pain. And, pain.
Tuesday, March 28 – 0 Push-ups
Strength – BTNPJ+OHS 6×1+1 (105#), Low Pull Snatch 5×2 (105#), Back Squat 5×5 (150#), Strict Press 3×5 (105#)
Notes – Good followup to yesterday. Squats were a little rough after all those thrusters, but made it though.
Wednesday, March 29 – 50 Push-ups
Strength – PC+PP 6×1+1 (120#), Back Squat 2×5 (125), Bench 3×5 (130)
Work Capacity – 1:45 Row, 5 strict pull-ups, 10 push ups, 15 air squats – 5 Rounds for time (19:20)
Notes: Strength stuff felt fine. WC was a little hard. Pull ups felt heavy, but push-ups felt strong despite me ignoring them this month. Back is pretty tight post-workout.
