Kira TTT Training

 Sleep: got 8:40! I hadn’t gotten enough sleep all week so I made it a point to get as much sleep as possible last night and recovery has definitely improved. Mood: arm is still numb and it hasn’t gotten better so that’s pretty disappointing. Now I’m worried about the competition on the 13th. Also I got round one of the covid vaccine Friday afternoon so my right arm hurts pretty intensely today 😅 Stress: moderate just because of my arm. I journaled last night for the first time ever though and it seemed to help! A. Snatch Pull; 3,3,3,3; rest 2min bw sets (no arm action - just stand aggressively sweeping bar into hip)  Only went up to 85# but practiced the more upright starting position and driving with my legs and I feel like it helped a TON and I feel a lot more confident about these attached the first empty bar and last set with 85. B. Safety Bar Squat; 8,6,3,3; rest 2min bw sets (73,83,88,92%) These were tough, my legs are toast after snowboarding and we don’t have a ...

Sleep: got just under 7 hours, recovery is 58% so on the up and up haha Mood: a bit sluggish and it’s been super dreary winter weather here! Stress: moderate because of new found shoulder numbness 😬 2:00  AB @ 175 watts  Rest 30 seconds  2:00  AB @200 watts Rest 30 seconds 2:00  AB @225 watts Rest 30 seconds 2:00  AB @250 watts Rest 30 seconds 2:00  AB @275 watts  ..... continuing until you hit an 85% effort set 15 Minute AB - 3-4 steps back from the intensity you ended on during the above piece   Did 1 min at 275 and my quads were wrecked haha I think trying to do the AB yesterday with no arms was a rough start.  Tried to hold 175-200 for the 15 mins. Got 106 cals 🥵 Added 10 min assault runner at the end with 1 min walk 1 min jog for good measure haha Shoulder still feels like a dead arm. Hoping rest and some PT will help

Sleep: 7:22 hours  recovery is 45%  Mood: sleepy, feeling a tad under the weather  Stress: minimal! A. Push Jerk; 6,6,6; rest 2min  Did 105 for all 3 sets - was able to cycle but it was like 90% effort to keep the cycle. B. Shoulder Press; 5 reps @ 70%, 5 reps @ 80%, 3 reps @ 85%, 2 reps @ 90, 1 rep @ 100%; rest 2-3min bw sets  Hit them all. Numbers were same as percentages cause my 1RM is 100 :) C. Weighted Strict Ring Dip; build to a max triple  Couldn’t add weight but finally did 3 strict without help and tried to get all the way down. Last rep felt like maximal effort to me! Attached a video. https://youtu.be/d_9ZdySa-Cc D. Supinated Strict CTB (weight if possible); 8-12 x 4 sets; rest 2min  Did 8 reps with a purple band. Definitely cannot add weight 😅. Had to fight hard each round for the last 2-3 reps. E. Front Lever Tuck Hold; accumulate 60 seconds  This was tough! Took me multiple sets of 6-8 seconds. Hurt my L delt by the end although I’...

 Sleep: got 6 hours, not my best work. Recovery is 70% Mood: tired  Stress: minimal! A. Squat Snatch; 3 sets of 3 @ 70%, 3 sets of 2 @ 75-80%, 3 singles above 80%; rest as needed bw sets  Worked with Shannon on starting position and changed it to a little more vertical cause I was stripper booty-ing a little today. I hit 125 but it wasn’t perfect. I attached a video of 115 with the more vertical position and I definitely need to work more on it but I feel like at least the starting position is better. I hit my hips for sure on that rep haha https://youtu.be/mzNBwbq_iVU B. Back Squat; 8,6,6,4 rest 2min bw sets (70,80,85,90%)  Hit 8 at 145. Tough but doable! 6 at 175 and then 185. Felt extra heavy today  4 at 195. Last two reps were ugly and I had to pull my hips back under  C. DB Box Step Up; 10 reps x 3 sets; rest 2min bw sets (as heavy as you can go)  These were hard 😅. Did the first set at 25 and then did 30 which was doable as long as I kept my cor...

 Sleep: got 7 hours! Recovery at 45% didn’t have time for yesterday’s workout my hair appt took 5 hours 😅 Mood: a little sleepy but good! Stress: hosting a squat mobility workshop at a another CrossFit gym before today’s workout so a little stressed about that  A. Box Pike Lateral Walk; 4 steps right, 4 steps left, 8 HSPUs x 5 sets;  https://www.instagram.com/p/BZQy9ZjB5Sz/?taken-by=cfgymnastics These felt good! B. Muscle Up Negative; 14 slow and controlled reps  So hard - but I GOT BAR MUSCLE UPS!! (After trying the rings after the negatives and then trying bar haha) C. Box Pike Shoulder Complex - 6 sets, prescribed as written on post -  https://www.instagram.com/p/BcFcgZBBCeT/?taken-by=cfgymnastics   These were tough after like 30 mins of attempting BMUs 3 Sets:  C2 Bike 27 Calories @ incremental Efforts 9 @ 10 min pace 9 @ 90 sec pace 9 @ max effort directly into:  45 Double Unders  10 TTB  Rest 3 min Row 27 Cals @ incremental effort...

 Sleep: 7:14. For some reason the past two days my sleep time has been up but the quality is way down. Barely any deep or REM sleep. But recovery is still 78 today. Mood: sluggish but that’s normal for me during my period  Stress: minimal! Just in pain 😅 A. Power Snatch; 1 on the min for 8-10 minutes @ 70+%  Did 10 mins, built up to 105. Felt like I had a hard time trying to graze and not make contact with the bar today. **update. Did the math wrong and was at 115. B. Power Clean; 1 on the min for 8-10 minutes @ 70+%  Also did the math wrong and ended up at 135. Whoops! Did 10 mins  C. Front Squat; 3 reps on the min for 8 minutes @ 70%  Did 125 and felt pretty easy! EMOM for 12min Min-1 - 8 Thrusters @ 65#  Min-2 - 8 Power Snatch @ 65#  Min-3 - 10 Row Cals @ hard effort  These felt good. Was able to do everything unbroken.  I was able to pull around 1300 cals per hour (between 1250-1450) and did the cals in about 27 seconds each time. E...

 Sleep: got 8:40!! But today is day one of my period so  Mood: tired and soreeee from yesterday Stress: minimal!  A. Shoulder Press; 6 reps @ 70%, 6 reps @ 80%, 3 reps @ 90%, 2 reps @ 95; rest 2-3min bw sets  Hit 70, 80, 90, and 95. 95 felt hard like I couldn’t have done 3. Had to really fight for rep 2!  *I know the strict gymnastics is tough and takes a long time - last week on these, keep pushing!  B1. Strict Ring Dips + Support Hold; 6-12 reps + 7 sec support hold x5, rest 1min  B2. Strict Chest to Bar Pull-ups; 6-8 reps + 7 sec bent arm hold x5; rest 2min   Used a red band for the strict ring dips (only put my legs through one side of the band). Did 7 reps every round and did 4 without the band on the last set and it was TOUGH haha  Still having a hard time actually getting chest to bar on these so I’m doing negatives instead to actually get my chest to the bar! Did 6 reps SUPER HARD haha. Is there a better way to do it then negativ...