• Chuck Dibilio
    September 18, 2017
    Overall not bad, good workout to get back into everything Kb swings, felt good breathing was there Burpee, pace was great, breathing was there but need to include more in workouts Hspu ok, work capacity was good, breathing was ok, movement and control of movement needs help 40% general fatigue 0% engine 60% muscle fatigue
    20 Russian Kettlebell Swings, 36 kg 30 Bar Facing Burpees 40 Deficit Handstand Push Ups, 2 in
  • Chuck Dibilio
    September 18, 2017
    CrossFit is too hard, I'm qutting, again... workout was crazy hard! Need to keep putting in longer chipper style workouts in, atleast 1 every 2 weeks! breathing was good not great, same with movement, pacing wasn't bad but hit a wall at the 15 minute mark wb - breathing gwas pretty good, did better keeping neutral spine at top of movement which meant breathing went well too, squat position felt amazing, keeping focusing onn that t2b - breathg was great like usual on t2b, movement was ok, broke at core a lot, did all 5's, last one all 2's and singles, need just more volume on these to become more eficient cleans - movement felt great, breating was great, just need to slow down a little, but tvery happy with them mu - breathing wasn't too bad, movement as ok, broke at mid section too much, need to focus on that again. need to do smaller more managable 20% general fatigue 70% engine 10% muscle fatigue
    20:00 AMRAP: 40 Wall Balls, 20 lbs, 10 ft 30 Toes-to-bars 20 Cleans, 135 lbs 10 Bar Muscle-ups
  • Chuck Dibilio
    September 12, 2017
    * rachel was sub 8 * not bad, movement wasn't there, breathing wasn't bad and pacing was ok, not best performance however didn't feel it going in, talk individual below, however felt that the bottleneck created by the pull up was a little higher than usual power snatch - let like I was pulling with arms too much, need to dive down into this, all broken in half, breathing and negative was good put pull was too much arms, need to figure that out pull up - best thing is I felt bottle neck was a lot higher for this, able to push it further, very happy with that, movement wasn't great, lost momentum multiple times and didn't have great neutral spine on negative, breathing was ok, good for not thinking about it as much, still need to focus on it just need to recover this week, might take off tomorrow and just move and stretch 15% general fatigue 50% engine 35% muscle fatigue
    21-18-15-12-9-6-3 reps of: Power Snatch, 75 lbs Pull-up
  • Chuck Dibilio
    September 11, 2017
    It hit so much harder and faster than i expected it to...ouch overall breathing was ok, not the best but pacing was very good, very granular in fatigue setting in which was great run - breathing was ok, neutral spine wasn't there to get deep of breath as I would like, middle roundds were ok, pacing was great, all were 1:38-1:40 however really droped last round to 1:55 fs - breathing and pacing was good, took deep breadth at top and then braced for rest, broke 4th set up which was tough, might have went through it, austin made me go unbroken last set which was what I should do, form was ok, felt solid but back had to go forward a little bit too much, could stay up and down, austin wants wider grib on bar too bench press - 3 unbroken, 8/2, 5/3/2,. not bad, breathing was pretty good, next time shold have a little less effort on negative 20% general fatigue 60% engine 20% muscle fatigue
    5 rounds of: Run, 400 m 10 Front Squats, 185 lbs 10 Bench Press, 155 lbs
  • Chuck Dibilio
    September 07, 2017
    *** 50 pound db pair used, 100lb inputed for work calculation *** workout was pretty good, best thing I learned - coaching tip *** think about relation of rib cage to hips when squating, made the thrusters so much easier than normal, also allso empasis of legs on the dumbbell and puts less stress on shoulders, breathing was pretty good, movement was almost perfect, just a little beat up and pacing was pretty good too db thuster as said abovev relationship between rib and hips when squating was amazing, definitley keep that in mind! pacing was great, first two in half, last unbrroken, didn't need to rest too much before it too lunge - form and breathing was there, just took a little too much out of me, just need to keep doing to get better hs walk coaching tip ***push heels up to ceiling helped so much keeping neutral spine *** definitely keep that inn mind, did all in 10 yard increments, pretty happy with it, breathing was better than normal as well for it, it did bottle neck the workout for me a little bit but thats not much of a concern 40% general fatigue 20% engine 40% muscle fatigue
    21 Dumbbell Thrusters, 100 lbs Dumbbell Walking Lunge, 100 lbs, 20 yd Handstand Walk, 20 yd 15 Dumbbell Thrusters, 100 lbs Dumbbell Walking Lunge, 100 lbs, 20 yd Handstand Walk, 20 yd 9 Dumbbell Thrusters, 100 lbs Dumbbell Walking Lunge, 100 lbs, 20 yd Handstand Walk, 20 yd
  • Chuck Dibilio
    September 07, 2017
    * really need to work on hspu under fatigue** *Spencer 15 aand change James 16 and change* pacing I was very happy about, first 4 founds were just under 4 minutes, so only 30 sec delay in next 4 round segments, obviously can improve but not a bad drop off, to add it hit me so much earlier than I expected, movement was pretty good, talk about below, breathing was ok-good but not great du were fine as usual, it was the break of the workout, breathing went well but better with keeping neutral spine kb - this took a lot out of me, last 3 sets were broken in half, after kconn commnet tried not to have torso lean forward so much, realized should have balance slightly towards back, creates positiong tension, breathing was ok, middle rounds did good breathing on way down hspu were better than I thought but still have a way to go, wasn't the muscle fatigue but doing them under respitory fatigue really got me and really added to the fataigue, need to work on doing them under fatigue, not just was acc, however should keep acc up, breathing was a lot better than before, did trick with letting down slowly first 2 inches like s2o and then coast down, movement was ok, broke at the rib cage and need to find right distance from wall 50% general fatigue 40% engine 10% muscle fatigue
    15:00 AMRAP: 20 Double Unders 10 Kettlebell Swing (American)s, 70 lbs 5 Handstand Push-ups
  • Chuck Dibilio
    September 06, 2017
    lower intensity wod, skill focus, focused more on form than brething, breathing wasn't the best, movement was pretty good though power cleans - rule was all unbroken, really focused on keeping weight in line with feet, made sure I wasn't leaning back too much, also focused on getting in right high hang position which helped a lot!, breathing was pretty good, a little better than normal, keep working on but movement is priority number one for cycling right now MU - movmenet was so so, was very fatigued with all the pulling in the clean it made it hard, reps were 8/2,6/2/2,4/2/2/2. Tried to go as unbroken as possible, sacraficed time for more reps in a row, breathing was very bad though, keep working on this in subdued intestsity wods liek this 20% general fatigue 5% engine 75% muscle fatigue
    3 rounds of: 15 Power Cleans, 135 lbs 10 Ring Muscle Ups Rest 3 mins
  • Chuck Dibilio
    September 05, 2017
    pacing was almost perfect, breathing was pretty good, better on burpee than deadlift box jumps - little off form wise, rebound wasn't as smooth as usual, breathing was good though and did at correct pace for rest of workout/ as buy in deadlift - deadlift from was great, maybe a little too much of an arch in back towards end, went 40, then all 10s but only 3 breaths and back on each time, more engine/energy/general fatgiue than muscle fatigue, breathing was iffy, body moved a little faster than breathing could be consistent burpee - all good, 30's had 3 breath break in half, form was great and breathing was there, pace was pretty good, don't know the splits of burpee but it felt good, possibly could have went a half step faster for workout, last 10 were really fast, happy with them, some muscle fatigue though 45% general fatigue 45% engine 10% muscle fatigue
    50 Box Jumps, 24 in 40 Deadlifts, 135 lbs 40 Burpees 30 Deadlifts, 135 lbs 30 Burpees 20 Deadlifts, 135 lbs 20 Burpees 10 Deadlifts, 135 lbs 10 Burpees
  • Chuck Dibilio
    September 05, 2017
    breathing was good, same with pacing, more in movement double unders, as usual good, felt better than recently with how much it took out of me, did good job keeping rib cage down and neutral spine, breathing went well too wall ball ok movement, didn't take as much out of me as I thought, movement was ok, breathing took a bit of a back seat because I was focusing on breathing 70% general fatigue 10% engine 20% muscle fatigue
    100 Double Unders 50 Wall Balls, 20 lbs, 10 ft 80 Double Unders 40 Wall Balls, 20 lbs, 10 ft 60 Double Unders 30 Wall Balls, 20 lbs, 10 ft 40 Double Unders 20 Wall Balls, 20 lbs, 10 ft 20 Double Unders 10 Wall Balls, 20 lbs, 10 ft
  • Chuck Dibilio
    August 30, 2017
    overall wasn't crazy hard, lots of muscle fatigue in snatches, breathing was ok, lots of general fatigue, pacing was good too snatches - 20/10/5's, felt decent pop coming from legs, started to archc back towards end, started breathing well but lost it, LOTS of muscle fatigue in arms though, biggest bottlenek overhead squat - 10's with about 3 breath break, little too forward, lots of focus on weight positioning, not a lot of breathing focucs, lots of general fatigue cauesd by muscle fatigue red lining overhead lunge - 15/10, should have sucked it up and finished, positioning was great, just again muscle fatigue overspillinginto general fatigue 85% general fatigue 0% engine 15% muscle fatigue
    75 Snatches, 75 lbs 50 Overhead Squats, 75 lbs 25 Overhead Lunges, 75 lbs
  • Chuck Dibilio
    August 28, 2017
    pacing was ok, did good job not letting breathing get too out of control until into last c2b. Breathing was pretty good less c2b, movement was ok c2b - focused a lot on form and didn't feel right, breathing kind of took back seat, need to look form again, light emoms, breaking up 10's then 5's and last 5 were singles, decently happy with c2b, still have a while to go though, need to implement a little more frequently, however not bad walking lunge - 20's then 10's, form felt great *coaching tip - create angel with hip backwards, helped a lot* did a good job breathing, keeping front rack and resting only amount of time needed, very happy with this, just need to keep implementing lunges, just get physiological response db snatch - 10's, open style with touch and go, honesetly the touch and go helped a lot with momentum, breathing was good, should work a little on movement but not huge priority 40% general fatigue 30% engine 30% muscle fatigue
    40 Chest-to-bar Pull-ups Front Rack Walking Lunge, 115 lbs, 40 yd 40 Dumbbell Snatches, 50 lbs Front Rack Walking Lunge, 115 lbs, 40 yd 40 Chest-to-bar Pull-ups
  • Chuck Dibilio
    August 28, 2017
    *** burpee box over allowed to use hands *** 3:06/4:06/3:52 Breathing on burpee was great, ok with squat however it was more general fatigue than anything. pacing was ok, dropped off a lot and had to break a little more in second round however I feel I was just slacking, I don't say that a lot but I paced it too much and should have just kept going at some parts back squat - breathing was ok, however more muscle fatigue and breathing wasn't helping as much as it did with burpee, did ok keeping knees out, chest up, and keeping weight over mid foot, however did lean forward a little bit too much, last set I definitely could have pushed harder in that general fatigue setting burpee - breathing went pretty well, went out a little too fast but not crazy, should have just toned down a half step, form was pretty good but some muscle fatigue towards end 55% general fatigue 5% engine 40% muscle fatigue
    40 Back Squats, 135 lbs 20 Burpee Box Overs, 30 in Rest 1 min 20 Burpee Box Overs, 30 in 40 Back Squats, 135 lbs
  • Chuck Dibilio
    August 25, 2017
    Paced almost perfectly, had to keep under threshold for rope climb for pier cleans, breathing was great, more muscle fatigue for rope climb than anything Powe clean movement felt great, kept ontop of feet, breathing was amazing, just had to be aware to not go too hard before rope climbs Rope climbs movement was pretty good, climb was good, lats started to fatigue and started to bend with the arm a little, arm fatigue was biggest issue and keeping breathing down enough for it, also do need to work on breathing for it 20% general fatigue 30% engine 50% muscle fatigue
    21 Power Cleans, 185 lbs 9 Rope Climbs 15 Power Cleans, 185 lbs 6 Rope Climbs 9 Power Cleans, 185 lbs 3 Rope Climbs
  • Chuck Dibilio
    August 23, 2017
    overall didn't go great but not bad, hurt and had to break up a lot, breathing wasn't bad, same with movement quality, more by movement deadlift - 10/5/5, not bad, movement was pretty good but not great, breathing was the same, really jacked up hamstrings which didn't help front squat front squat - really got me! had to put a lot in from a neuromuscular stand point and took a lot out of me for general fatigue, 5/5/5/5/5/5, breathing wasn't there but really really focused on proper movement, did ok getting bar into right position in front rack, lower body still need to full around with, really need to work on front rack mobility still shoulder to overhead - movement mechanics a little better than normal but not greate, all 5's, did good keeping neutral spine going down, good keeping bar in to neck, however arch back a litlte too much to catch it, however still better than was but still a lot to go, still really need to work on breathing thruster - all 10, did a better job finding propery bottom positioning, better getting bar to collar bone, breathing was very good row - went hard and kept it, breathing was good, did good keeping 1:42 pce to end 60% general fatigue 10% engine 30% muscle fatigue
    20 Deadlifts, 315 lbs 30 Front Squats, 225 lbs 40 Shoulder-to-Overheads, 135 lbs 50 Thrusters, 45 lbs Row, 500 m
  • Chuck Dibilio
    August 21, 2017
    everything was amazing except thruster was horrible, breathing felt amazing, pacing was great too, just movement on thruster was just horrible hang clean - felt absolutely amazing, did really good job keeping bar in, neutral spine and legs out and bar seemed to bounce up. loved it! breathing was good, took split second in front rack to get breath, honestly couldn't have went better, 21 and 15 split in half but the rest were unbroken, last one went right into thrusters thrusters - felt horrible, breathing was ok but was on my toes, front rack was soft, couldn't keep neutral spine, couldn't find bottom of squat and was bottoming out, worked a lot after and need to keep working on, think could be due to combintation of new founda ability to stay upright and increasing tighness of upper body with more gymnastics involved 15% general fatigue 80% engine 5% muscle fatigue
    21-15-9-6-3 reps of: Hang Clean, 115 lbs Thruster, 115 lbs
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