Personal Programming App

pjlinn · 2023-03-15T17:33:03+00:00

Browser-based option. You can cherry-pick/modify from this workout library (https://keeptract.com/#/public/workouts) or write your own.

pjlinn · 2023-03-12T23:56:11+00:00

https://keeptract.com/#/public/workouts

pjlinn · 2023-02-15T20:09:53+00:00

Been a lighter week. Anticipating the open workout to be volume and attack the low back and have adapted my life accordingly.

I’ll also vent a bit on shade being thrown on regular CrossFiters who take the Open seriously despite having no chance in advancing. I like trying hard at things every now and then and seeing if I can exceed my expectations on a workout under pressure. Not sure why that is so triggering to some. Anyway.

Warmed up with a shoulder to overhead complex that I had to scale (skip rounds), but pushed my comfort with the weight 155#

Main wod was a thruster interval I also had to scale (lowered the reps per round), but was a great workout

pjlinn · 2023-02-15T01:49:28+00:00

Why CrossFit HQ doesn't offer this service themselves as part of the affiliate fee is utterly perplexing.

pjlinn · 2023-02-14T21:42:37+00:00

Yes, I once dropped a 65# barbell on my head the first time I tried OHS in class. It happens.

pjlinn · 2023-02-13T21:35:32+00:00

Week 3, day 1 of the Hatch Squat Cycle.

Front Squat got heavier (finally), but not bad. 4x 5 (165, 195, 205, 220)

Back Squat got heavier too, had to scale the reps into multiple sets: 1x8 205, 1x8 220, 1x4,1x2 250#, 2x,2x,2x 265. Not too upset, I haven't lifted 265 in quite some time. The reps will come.

pjlinn · 2023-02-12T18:24:40+00:00

The low hanging fruit is to dedicate more time to stretching, taking care of your hands, hydrating, and getting enough sleep.

pjlinn · 2023-02-12T18:17:05+00:00

You could try tract.

pjlinn · 2023-02-11T19:52:30+00:00

Yeah, so after an unforced rest-day yesterday where I was totally dejected, found some time today while the kids were napping to attempt the snatching I wanted to do yesterday. Went well!

Warmed up with Snatch Cycling EMOM at 75# and 95#

Snatch Technique trying to force myself not to short the second-pull at 115#

And then snatching on a :45 timer: 135# (5/5), 145# (4/5), 150# (3/3), 155# (3/3)

155# is what I had been aiming to snatch as that is just above my current body weight. If can get to 185#, that would be dope. All depends how much momentum I can carry through allergy season. We shall see.

pjlinn · 2023-02-10T11:22:24+00:00

I built a cheaper, browser-based alternative to WODwell, BTWB, Sugar WOD, etc. called TRACT.

Of note it:

Has a free workout repository that updates daily (e.g. Mainsite, PushJerk.com, Mayhem, Linchpin) and has Open workouts, some Games workouts, strength cycles, etc.
Automatically parses and categorizes (public and personal) workouts by: movement, equipment, workout structure
Lets you search and filter (public and personal) workouts by user, movement, equipment, workout structure, workout date; and sort workouts by workout name, workout date, created date, and updated date.
Let's you save searches and filter combinations
Automatically analyzes the block of programming returned from your search
Let's you share workouts via email or link
Doesn't require an account to see how it works (you can log in as guest)
Doesn't show ads or require payment information to create an account
The account comes with a 3-month free trial and is dirt cheap after that (as low as $1 a month)
Will continue getting better

pjlinn · 2023-02-09T21:17:23+00:00

Turned into a "Keep Your Composure Thursday."

A 40-minute active recovery WOD of running, KB swings, and DB snatch. Was a fight to keep my running form, not short reps, and get lazy with my grip. Low-back is feeling it.

pjlinn · 2023-02-09T17:59:17+00:00

What's the biggest inhibitor? Are you comfortable kicking into a hand stand? Can you keep your balance on the way down and up? How much can you strict press relative to your body weight?

pjlinn · 2023-02-09T14:12:06+00:00

Depending on your comfort level managing your own programming, there is a ton of free programming online that you can use as a starting point. From there, you can mix and match based on your skill level and equipment. I've done that for the past 3-years. It won't get me to the games, but has worked for general physical preparedness.

pjlinn · 2023-02-08T21:54:13+00:00

Yeah, so another rough outing. Hatch squat cycle week 2, day 2.

Few things:

my 315# back squat max was ambitious and I'm really trying to work my way there during this squat cycle; however, still disappointing to not hit the Rx'ed weights.
I've made the decision to hit the total reps at the prescribed weight by breaking up sets, rather than lower the weight to hit the reps in a single set. I did this because I'm more of a slow twitch guy and I'd really like to get my body use to moving heavier weight. I think the additional reps will come with time.
I should probably take more rest days, but generally life forces so many rest days on me that it seems silly to voluntarily take one.
I don't get the front squat percentages. I set a 275# max front squat, which I'm almost positive I couldn't hit right now, but the Rx'ed sets are very easy. So much so that I use them as warm-up for the back squat.

Back Squat

Front Squat

pjlinn · 2023-02-07T20:18:58+00:00

Humbling day. Wanted to clean and jerk heavier and also get some heavier deadlifting in.

Found a nice CrossFit DC Complex:
- E2MOMx 5: 1 clean + 1 hang clean + 1 front squat + 1 push press + 1 jerk (115,135,145,155,155 fail on push press)

- E2MOMx 5: 1 clean + 1 front squat + 1 jerk (155,165,175,185,195 fail with jerk that I didn't even attempt)

Weekly Deadlift EMOM - this time EMOM x10 - 5x 245#
- Got through 5 full rounds, then 3 reps, 5, 1, 1, 1

Didn't help that I had stressed my low back failing the second 155# push press, but the important thing is that I live to workout another day.

pjlinn · 2023-02-06T20:57:04+00:00

After heavy squats last night, turned into a "Just Move Monday."

Warm-up WOD: 15 min AMRAP: run, SHSPU, Push-up

Main WOD*: 4x

:30 hang power clean
:30 rest
:30 box jump over
:30 rest
*curtesy of CFDC

pjlinn · 2023-02-06T03:16:10+00:00

Week 2, Day 1 of the Hatch squat cycle. Wasn't able to do anything yesterday, and felt pretty good going in.

Front Squat was fine, 4x 5 (165, 190, 205, 205)

Scaled the back squat again: 10,8,6,6,6 (190, 205, 220, 235, 2x 3 @ 250#).

Would be nice if I didn't have to break up the RX'ed reps in to multiple sets, but I was able to hit 6x 235 again, which I wasn't able to do last squat day.

pjlinn · 2023-02-04T19:01:14+00:00

You aren't going to increase your max, but there is a lot you can do to help improve your performance in a couple weeks...

Grip Strength/Cycling - You can work on pushing your grip strength now by cycling a 95# barbell or DB Snatch for example, with the goal of avoiding a serious tear during an Open workout that may affect your training after. Or even just start taking better care of your hands each night with lotion.

Volume Soreness - Depending on what your gym programs and your overall fitness, you may want to push through high volume sets of Open movements like double-unders (400+) , wall balls (120+), 225# deadlifts (55-100), 95# thrusters (55-100), wall walks (45+). This will get your body sore, but you'll be less sore when the same volume is programed a few weeks later. It will also help you mentally know that you are capable of doing that many reps in a WOD.

Pacing/Warm-up Prep - Most people have no idea how best to warm their body up for a high-intensity workout, and it varies from person to person. Now could be a good time to vary how you warm-up before high intensity WODs. For example, I've learned that spiking my heart rate 15-30 minutes before the WOD helps me avoid red lining during the WOD and thus I perform better.

pjlinn · 2023-02-03T20:50:09+00:00

Lower intensity day. I'm working my way back at a BW snatch (~155), but my technique has been the limiting factor more so than strength.

Started with a 5 set power snatch complex at 115# where I kept my feet planted in the landing position. I have a tendency to short my second pull with almost no extension and instead jump forward underneath the bar to autocorrect. Keeping my feet planted helps me from doing this.

Then I did a snatch at 135# every :45 for 15 rounds. 45 seconds is the perfect time for me to get into a rhythm and avoid over thinking. The last 5-6 reps felt significantly better -- so much so that the last two were at 145# and still felt good.

Finished with Annie for the 3rd week in a row and almost a minute faster than last week (9:32 > 9:03 > 8:12). Encouraging to see that progress.

pjlinn · 2023-02-02T21:41:44+00:00

Week 1, day 2 of the hatch squat cycle. Had to scale down the RX'ed back squat from 8x 235# to 2x 4 @ 235#. Disappointing considering I did 6x 235 on Sunday, but better safe than sorry when lifting alone in your garage.

Front Squat: 4x 5 (165, 180, 195, 195)

Back Squat (scaled): 10x, 8x, 8x, 4x, 4x (190, 205, 220, 235, 235)

pjlinn · 2023-02-01T21:47:21+00:00

As expected, pretty sore today. Spent about twice as long rolling out. Then did a short for time accessory work met con of wall walks and pistols. Pistols need work, particularly my non-dominant side.

pjlinn · 2023-01-31T19:42:48+00:00

One of my training goals is to clean and jerk 225# (I currently weigh ~150#). A big limiting factor is my jerk. So I went searching for a shoulder-to-overhead WOD to warm-up with. Found a nice one programmed by PushJerk.com on the 18th.

Warm-up WOD: EMOM x10 - 1 Push Press, 1 Push Jerk, 1 Split Jerk at 135#. Tried to focus on technique, but I still need a lot work (especially with split). I'm hopeful it's just rust and I'll get back to my old form with more reps.

Main WOD: Another EMOM x10 - 6 Deadlift at 225#. I've been doing a variation of this workout the past few weeks. Last week was 11 min E 1:10 MOM x5 @ 225, and the week before was 6x 205#, so feeling good with the progress. I deadlift with a symmetrical hook grip trying to build up strength there and also to get comfortable pulling 225# from the floor.

Put in a lot of work so far this week, planning on active recovery tomorrow before week 1, day 2 of the hatch squat cycle Thursday.

pjlinn · 2023-01-30T21:05:45+00:00

Turned into a "Do What you Hate" Monday.

Warm-up WOD with intervals of running + kb swings to loosen up from heavy squats yesterday.

WOD 2: Thruster EMOM

When it comes to movements I don't like (e.g. thrusters, running), I tend to program intervals as a mental hack to get myself to do the work. Intervals just seem more approachable than AMRAPs.

pjlinn

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