Calendar Week 13

Video Links:

Put ALL Assessments in here:

https://www.youtube.com/watch?v=O0qtrSOuqdA&list=PLUHnUbdphG7Abp7-w_ol2pCzoumLpCd5Y

Monday:

Programming + Comments:

A. Power Clean; build to a daily max
--> 130kg (no belt, PR is 140kg but with higher BW)
B. 4 Min AMRAP: PC @90% "B"
--> 15 reps. Started to catch the bar lower and lower on my chest and not in a good Front Rack Position. Pulling the Bar into the right direction seems to be a weakness in snatch and clean and jerk. (I suck at muscle cleans/snatches) Note: I could not drop the bar.
+
3 Sets: 
10 seconds to hit a max sprint speed on the Assault bike
Rest 2m b/w rounds *Note highest wattage hit, even if only for a second 
1828watts (or something like that, hard to see while pushing)
+
10 Minute Assault Bike - Max cals 
*Note total cals, average watts, avg/ peak HR, and all percieved limiters 
180 Cals. First 8:30 around 409 watts all the time. Breathing felt short (like my body didn't know how to breath properly for this type of stimulus), local muscle endurance (in quads) was definitely the biggest issue. HR was around 160 all the time and got up to a max. auf 171 in the end (where I pushed way harder and finally started breathing in a more natural (and heavy) way. Also, even my forearms and tricep got tired in the end from holding and pushing those handles.
+
10-20 Minute aerobic cooldown, then...
PMR:
1. While inhaling, contract one muscle group (for example your calves) for 5 seconds to 10 seconds, then exhale and suddenly release the tension in that muscle group.
2. Give yourself 10 seconds to 20 seconds to relax, and then move on to the next muscle group up the chain (for example your quads).
3, While releasing the tension, try to focus on the changes you feel when the muscle group is relaxed. Imagery may be helpful in conjunction with the release of tension, such as imagining that stressful feelings are flowing out of your body as you relax each muscle group.
4. Gradually work your way up the body contracting and relaxing muscle groups.

Daily Rating (0-10): 7

Self-Masssage/Cool-Down/Breathing Work: Long barefoot walking. Should to this more often!
Energy during training: 7
Performance: 7
Tension/Soreness: 10 (damn I. thought I would be fine but my quads were so sore on Monday while Sunday was kinda okay!)
Willingness: 8

Reflection: Not happy with my 4 Min AMRAP. Also, this feeling of "not being able to breath the right way" was definitely there during this 2k Row and 10 Min Bike. Not quite sure if this is a "nocebo"-effect if you know what I mean? When all the cardio is pure strength work for my body it's no wonder im constantly putting up muscle, not getting better at this and even losing strength to some degree..

Tuesday:

Programming + Comments:

A. Full Body CARs routine x3-5 rotations per movement/ direction
B. Foam Roll/ Lax Balll: Lats / Pecs / Upper-back - 2min each (faster / lighter rolling) 
C. Foam-roll / Release lower-body / hips - 5-10 min 
+ C2 Bike 90 Mins + Iron Scapula Protocol

Daily Rating (0-10):

Self-Masssage/Cool-Down/Breathing Work: Part of Programming
Energy during training: 7
Performance: 7
Tension/Soreness: 8 (legs still hurt)
Willingness: 7

Reflection: On a C2 Bike I can breath normally. Huge difference to a Rower or AAB

Findings from testing/self realization

1) I need so much more capacity. I'm just good at comps because I make smart decisions (like being in 33th place of the trail run after the half of the event and then running down the hill like a mad man and getting 12th) or cause there are heavy or odd objects.
2) I need more core awareness. That's when I can make use of my glutes for squatting which may prevent my butt from rising too early on squats, snatches, cleans, etc.
3) my hip IR totally sucks
4) that shallow feeling of not being able to breath only happens during wods and on the rower and AAB. C2 bike and running makes me breath in a completely different way. Lots of running has dramatically improved my endurance in the past if I think about it (even when I was on vacation and had an easy jog every day. Also, adding an aerobic warm-up (like I did with MisFit athletics weakness warm-up might help?)
5) all top athletes just seemed to be a little exhausted after each WOD while I am basically dead for the next 30 minutes. Are they just so much fitter?
6) external shoulder rotation and scapular depression/winging scapula need to be addressed.
7) still weak hamstrings and bad at hinging.

Wednesday:

Programming + Comments:

1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (https://vimeo.com/user34744600/review/141853700/24ff3e627f)
A2. GHD thoracic stretch; 1min continuous; rest as needed (https://vimeo.com/user34744600/review/141850864/ee4130bc07)
A3. Active thoracic spinal extension; 6-10 contractions with 1 sec pause + 10 sec hold on the last one; rest as needed (https://www.youtube.com/watch?v=0CGcAEfURzY)

--> Great Combo!

B. OHS @21x1; 3x4; rest 2 min (mod-smooth. Video from front/ back/ each side)

--> 100kg, forgot my lifters. Hurts must in my wrists, upper back/thoracic is only "taxed" or used when being really upright. When doing a sotts press with elevated heels, I feel the middle upper back, not so much on regular OVHS.

B. Ring Muscle Up; take a video stringing together a few reps w/ quality from the side/ back 
Wanted to write "my nemesis" but that's the 30min row.. Pulling to my face definitely helps but Ring MU still need lots of work. Always losing core tension/hollow position. + not enough lockout - might be due to the fact that the ceilings at the other gym I train at are too low.


+
30 Minute Row- max distance
*Note total distance, avg pace per 500m, avg HR and all percieved limiters 
This was 25 mins of miserable pain. Like pure BFR training for my glutes. Not breathing hard, no high HR (my sensor didn't work tho), just pure pain in the ass (literally). I hope we'll fight this by some real endurance (Bike, running) training. Was in a very bad mood afterwards lol.
2:01 pace. I just couldn't row harder cause it hurt so much. so 7397m. was more of a faster, slower, faster slower...

+
short aerobic cooldown, then../
Follow the session up w/ the following:
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor. 

*Keeping this day low volume to facilitate some recovery going into the first cycle - if you want to take a deload week prior to doing that please let me know by before thursday 

Daily Rating (0-10):

Self-Masssage/Cool-Down/Breathing Work: Cool-Down on AAB + that COS side chain opener
Energy during training: 8
Performance: 6 (damn that row)
Tension/Soreness: 6
Willingness: 6
Reflection: Kinda happy with my RMU and looking forward to cycle 1!

Friday:

Programming + Comments:

A1. Snatch Pull; 1.1.1 x3; rest 60 sec (95,90,85% Sn max)
A2. Power Snatch; 1.1.1x3; rest 2-3m (60-70%. Working on not being early w/ the arms here)
--> That was a good one! Definitely helped.

B. BS; 6-8 light to moderate reps x3-5 sets (see cues)
Up to 120kg. Keeping form > everything right now.

C1. SA DB Arnold Bench Press; 8/arm x3, rest 1 min or as needed (focus here is to make sure the DB is fully supinated when at the bottom and then fully pronated/ internally rotated at the top)
--> thats awesome! Huge pec activation! 22,5kg

C2. Bent Over SA DB Row w/ rotation; 8/side x3, rest 1 min or as needed (same cues as the press)
--> even more awesome! Teres Major on fire! only 17,5kg lol

+
(Optional - Time/ energy/ motivation perimitting)

With a 30 min cap:
30 second Row @225 watts (+/- 25 watts)
rest 1 min 
*Note: When you can no longer maintain the wattage w/o going over 8.5 RPE, the session is over and just perform easy rowing for the duration of the 30 min interval

This was even at 250 wats only an RPE of like 5. Very easy.

Daily Rating (0-10): 8

Self-Masssage/Cool-Down/Breathing Work: Cool Down + Bike
Energy during training: 8
Performance: 7
Tension/Soreness: 4
Willingness: 8

Reflection: Loved those new exercises! Good training!

Saturday:

Programming + Comments:

2-3 Sets of following @~smooth pace (goal is to move through these at a steady clip working on movement quality, breathing, and fast transitions)
10 DB PC (50/arm)
50ft DB FRWL (50/arm)
10 BJO (24")
2 Rope Climbs
--> First round my legs felt heavy after those lunges and on the first BJO. Second and third not.

Rest 3 Minutes
10 Thruster (95#)
10 BFB 
25ft shuttle run x2 (there and back = 1)
15 cal Skierg 
Rest 3 Minutes
Good one! Not too hard.

Both workouts around 2:00 per round, got a little faster up to 1:50.

+
Every 90 seconds x6-8 sets
5 UB S.HSPU for quality (aim to do these all UB)

done! all ub.

+
15-30 Minute AB @<175 watts (slow/ steady - focus on deep diaphragmatic breaths. Think of this as a moving meditation)
+
A1. 10-12 Scraping Cuban Press @light-load, rest as needed (https://www.instagram.com/p/BVWyXSbBwd1/?taken-by=coacheugeneteo)
A2. 10-12 BF Laterals @2.5-5lb/arm, rest as needed (https://www.youtube.com/watch?v=jPkInVI9l5A)
A3. 10-12 COS Fly w/ prone grip (trying to reach outward and create as large a half circle with your hands as possible), rest as needed x2 sets
--> Great combo! Didnt quite know what you meant at A3 so I did it like a bear hug.

B1. Modified Seiza Sit w/ tibial internal rotation; 30-60 sec sit w/ 2-3 pulses during that time like he does in the video, rest 45-60s (https://youtu.be/EQPchi7AVKA?t=1m44s)
--> burns so bad in my outer shins.

B2. Facedown Knee CAR; 4-6/side, rest 45-60s (perform manual ankle rotations and soft tissue work on your quads w/ your hands b/w sets)
Dont quite get that one.

B3. Pike Pulse'; 6-10 reps w/ controlled eccenttric, rest as needed x2-3 sets through (position hands as far back as you need to scale the difficulty back)
Really feel this in my lower abs! Awesome!

B4. Squatting Calf Raise; 15-25 reps, rest as needed x2-3 sets (https://www.instagram.com/p/BeAScfUBBQD/?taken-by=coacheugeneteo)
That burned. We also got some calf machines where I could get a good stretch in a well!

Daily Rating (0-10): 9

Self-Masssage/Cool-Down/Breathing Work: Sauna 
Energy during training: 9
Performance: 8
Tension/Soreness: 6
Willingness: 9

Reflection: That was a great session!

Sunday:

Programming + Comments:

Daily Rating (0-10):

Self-Masssage/Cool-Down/Breathing Work:

Energy during training:

Performance:

Tension/Soreness:

Willingness:

Reflection:

Calender Week 12

Video Links:

https://www.youtube.com/playlist?list=PLUHnUbdphG7CSa3j5y0wMQzeOKHIT9bFb

Monday:

Programming + Comments:

A. PS; 1 rep OTM x8-12 sets (~75% effort. Video first two sets, two middle sets, and last two sets)
--> used 80kg. As you may see, I am not able to stay flat footed long enough and also feel like I got like zero power transfer into that bar.

B. DL; 5x5; rest 2-3m (~85% effort - video 1 set from front/ back/ side)
--> Used 190kg and did 3 sets. I hate Deadlifts although my PR is 3x260kg. Doing RDLs I can hinge properly with tight core and tension on hammies, not on regular DLs.. erectors were sore next day.

C. DB RFESS: builds to a moderatley challenging set of 10 on each leg (video top set)
--> 40kg/Leg, left was a little harder today. Had slightly sore glutes the next day. Never have sore glutes after squatting, just rarely.

+ 19.4: Man I completely fucked this up, did first 10BMU unbroken lol.. I realized I am really uncomfortable with doing high sets of low reps like in the 50 C2Bs, maybe thats why I started out too hot.

--> grandpa got back to hospital on sunday, had a horrible night.

Daily Rating (0-10): 5

Self-Masssage/Cool-Down/Breathing Work: Didn't do, should have.
Energy during training: 5
Performance: 4
Tension/Soreness: 1
Willingness: 2
Whoop Recovery Score: 45%

Reflection: Bad emotions and stress affect my sleep more than they should. Did the strength part with my buddy PM, that was fun. Also tried some Nordic Curls and I dont even come close to a nice, slow rep!

Tuesday:

Programming + Comments:

D. Amrap unbroken strict pull ups x1 set
--> 15 Reps.
E. 10 Rounds For Time: 5 UB C2B Pullups (video)
--> 2:30
+
3 Sets:
10 seconds to hit a max sprint speed on the rower 
Rest 2m b/w rounds 
*Note fastest pace per 500m hit, even if only for a second 
--> 1:12 (this spiked my HR up to 160)
+
2,000m Row Time Trial 
*Note time, average pace, average HR, and all limiters 
--> 06:42 (My PR is 06:30 from three (!) years ago where I was definitely lighter than now)
--> started at 1:37 (06:30 pace and got slower down to 1:47, then I realized I am a little bitch and upped to 1:37 and even faster til the end
--> limiters: felt definitely my back & arms from doing the pull-ups, also legs and glutes. this felt more like a strength issue although the damper was set to 6. Really, really exhausting (especially mentally), although my max HR was "only" 164.
--> might be due to a bad day form, still not happy with this!

+
Short aerobic cooldown, then....
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor. 

A1. Elevated Cat Stretch; (5-10 sec contract/ 5-10 sec relax x2-3 cycle) x2 sets, rest as needed (https://www.youtube.com/watch?v=RqRPvQDoWXg )
A2. Face Down Shoulder Rotation; 2-3 slow controlled reps x2 sets, rest as needed (https://www.youtube.com/watch?v=m2bPi_20p1U)
A3. Kneeling German Hang; 20-30 sec x2, sets rest as needed

--> All of these were awesome! Exactly what I need! A2 is really, really hard for me.

B1. Scrapping Cuban Press; 10x3, rest 45-60s (light - https://www.instagram.com/p/BVWyXSbBwd1/?taken-by=coacheugeneteo)
B2. COS Side Chain Opener; 8-10 x3/side, rest 45-60s (use the COS on the eye level attachment. https://www.instagram.com/p/Bi1d0iJB3h5/?taken-by=coacheugeneteo)
B3. Prone Grip COS Reverse Fly; 10-12 x3, rest as needed

--> even more awesome! That B2 man! I can barely do 10 cuban curls with a lady's bar. StrongFits principles are about finding the obliques and I have a hard time doing so, these 3 got them pumped up really nicely!

C1. Modified Seiza Sit w/ tibial internal rotation; 30-60 sec sit w/ 2-3 pulses during that time like he does in the video, rest as needed (https://youtu.be/EQPchi7AVKA?t=1m44s)
c2. Facedown Knee CAR; 4-6/side, rest as needed (perform manual ankle rotations and soft tissue work on your quads w/ your hands b/w sets - https://www.youtube.com/watch?v=ntzP7KMnQIw)

--> Turning my feet in like in C1 gives me such an intense stretch in the outside of my shin! exactly the muscles that feel like cramping when trying to push my knees forward in a squat.
--> I didnt quite get C2. Should I try to internally rotate my hip/leg?

+
Accumulate 10-30 Minutes @<140 BPM (conversational pace throughout)
Mix and Match from the following.....
-Assault Bike
-Row
-Skierg
-Run
-Swim
-Hike
....etc
*If possible i'd try to do a good chunk of this outside to get some vitamin D/ fresh air

Daily Rating (0-10): 6

Self-Masssage/Cool-Down/Breathing Work: Cool Down on AAB
Energy during training: 7
Performance: 6
Tension/Soreness: 8
Willingness: 5
Whoop Recovery Score: 50%
Whoop Strain: 13.7 
Reflection: Still bad sleep. Lots of stuff to do. Happy to only do one session per day and happy when open are over!

Wednesday:

Programming + Comments: 

A. HS Hold; AMSAP against wall in perfect hollow body position w/ hands under shoulders (video)
--> 1:26
B. Strict HSPU; Max UB x1 set
--> 15 reps, Open Standard
C. 5 Minute AMRAP: Kipping HSPU (note reps per minute as well as total reps)
--> only 52 lol. Dunno if I just got a bad week or it is cause I havent done these in a while or cause I got worse. Had issues with proper hand positioning and using my legs. As you may see, forearms are in a weird position.
+
30 Minue Assault Bike - Max cals 
*Note total cals, average watts, avg/ peak HR, and all percieved limitations 
--> 419 Cals. 20 Minutes around 61-62 RPM and 315ish watts, got a little slower in the last 10 mins.
I dont know if its a "nocebo"-effect (if you ever heard of that) but like on the rower, this just feels like a strength issue. I didn't even breath hard, some periods just through the nose. But when I tried to ride faster, at some point I slowed down so the pace I rode was the 30 min pace for sure. Average HR was 150 all the time, Just a little spike in the end when I pushed the pace again.

Daily Rating (0-10): 5

Self-Masssage/Cool-Down/Breathing Work: Longer warm-Up than usual - yeah!
Energy during training: 7
Performance: (HSPU: 3, Bike: 8)
Tension/Soreness: 7 (shoulders were still sore)
Willingness:8
Whoop Recovery Score: 52%
Reflection: Not happy with my HSPU. Although eating not that much atm, I feel quite heavy again.

Friday:

Programming + Comments:

B. Snatch; build to a moderatley tough single w/o fails (video)
--> 100kg super easy, failed 105 cause my thoughts wandered off. Haven't snatched this heavy in a while (although it's not a lot), so taking off some volume might have been the right choice!
C, FS; 5x3-5; rest 2m (80-85% effort. Video 1 set from front/ back/ side)
--> 120kg for 3 reps. Could have pushed a little harder but did not want to use a belt and had to get training done in a relatively short timeframe due to some meetings.
D. Strict Bar Dip w/ full scapular depression; 4-8 UB quality reps, rest as needed x3 sets 
(video from front/ back/ side - https://www.instagram.com/p/Bf75BsNh3yD/?taken-by=coacheugeneteo)
--> Damn this was hard! I definitely struggle with this motion of scapular depression, might be the reason for my shitty front rack. Was not feeling the serratus that much and have generally a hard time doing so. Fourpack abs almost cramped a few times

+
2:00 AB @80-85% effort 
x1 set
+
1:00 AB @25-50 watts faster than the 2 min piece
x2 sets
+
:30 AB AB @50-125 watts faster than the 2 min piece (as desired/ go by feel)
x3 sets
+
short aerobic cooldown followed by diaphragmatic breath work and movement/ mobility as needed
--> 600watts (started a little faster and ended a little slower)
--> 630watts
--> 700 watts

This was a really nice approach to a conditioning session! Thank you!

Notes:
-The rest b/w distances / reps here should be compelte and dictated by how you feel on the day.
-You should finish this cyclical stim session feeling no worse for the wear and like you can throw down tomorrow with everything you can bring to the table 

Daily Rating (0-10): 8

Self-Masssage/Cool-Down/Breathing Work: Not that much today.. meh.
Energy during training: 8
Performance: 7-8
Tension/Soreness: 3
Willingness: 8
Reflection: Not happy with the fact that I didn't have much time for that session, but still happy with the results. My buddy Marc joined me. He thinks about doing the TTT program. Maybe we could find a way that his and mine Saturday session is the same (like sport specific) so we can train together at least once a week?

Saturday:

Programming + Comments:

19.5
--> 14:12

Daily Rating (0-10):

Self-Masssage/Cool-Down/Breathing Work: Hypervolt + AAB
Energy during training: 8
Performance: 7-8
Tension/Soreness: 2
Willingness: 9

Reflection: I am willing to put in lots of quality work to improve my performance as a Crossfit athlete! I also need to learn how to split up my gymnastics, which I am apparently very bad at. Also, I did my Thrusters for example in 13-10-10 and a friend in sets of max. 7-8 who ended with a better time. Same last week: I started with 10 BMU (dunno why), he did sets of 2 and had a better score. Not saying that is is the only reason, I just gotta learn to pace even smarter.

PS: Quads were sore as hell from this.

Calender Week 11

Video Links:

https://www.youtube.com/playlist?list=PLUHnUbdphG7CSa3j5y0wMQzeOKHIT9bFb

Friday:

Programming + Comments:

A. Clean & Jerk; build to a ~90% effort single (video for tech review)
--> 130kg. Should have build up slower. Afraid to let myself fall into that dip.

B. Back Squat; build to a moderatly challenging set of 10 w/o grinded reps or compensation in form (video)
--> didnt realise how long i pause at the top each time!

C. Prone Grip Collar Bone to Bar Pullup Hold; AMSAP x1 set (video from behind w/ shoulder blades visible)
--> should have checked the video. Not really visible.. 30 Seconds.

D. Wtd pullup – build quickly to a tough single (video top set)
-- 2x 1,75 Pood (40kg) McGyver Style yeah

E. Planche - experiment and find the most advanced tuck planche progression you can hold for 20 sec (https://gmb.io/planche/). Note what you get up to.
--> Knees on bench and close to the body gives the hardest contraction of abs. Knees on elbows is more a balance issue.

+

30 second Assault Bike for max cals @100% effort
38 Cals. Could not maintain the output til the end of the 30s. 1600 watt max. PR is 1999.

Daily Rating (0-10):

Energy during training: 8
Performance: 7
Tension/Soreness: 7
Willingness: 8
Whoop Recovery Score: 70%
Whoop Strain:
Reflection: Was a little bit in a rush due to the short timeframe after university.

Saturday:

Programming + Comments:

EMOM30: 15 Cal C2, 15 Burpees (alternating)

--> felt like shit after Uni and wanted to do something. Knew I would not perform well. Also had no judge or company.

Daily Rating (0-10): 4

Energy during training: 7
Performance: 7
Tension/Soreness: 4
Willingness: 2
Whoop Recovery Score: 30%
Whoop Strain: 13.4
Reflection: Should have taken a complete rest day.

Sunday:

Programming + Comments:

Daily Rating (0-10):

Energy during training:
Performance:
Tension/Soreness:
Willingness:
Whoop Recovery Score: 85%
Whoop Strain:
Reflection:

Just worked on Sunday. Great recovery after spending time with my gf that night.

Vorlage

Video Links:

Monday:

Programming:

Comments:

Daily Rating (0-10):

Self-Masssage/Cool-Down/Breathing Work:
Energy during training:
Performance:
Tension/Soreness:
Willingness:

Reflection:

Tuesday:

Programming:

Comments:

Daily Rating (0-10):

Self-Masssage/Cool-Down/Breathing Work:
Energy during training: Performance: 
Tension/Soreness: 
Willingness: 

Reflection:

Wednesday:

Programming:

Comments:

Daily Rating (0-10):

Self-Masssage/Cool-Down/Breathing Work:
Energy during training:
Performance:
Tension/Soreness:
Willingness:
Whoop Recovery Score:
Whoop Strain:
Reflection:

Video Links:

Thursday:

Comments:

Daily Rating (0-10):

Self-Masssage/Cool-Down/Breathing Work:
Energy during training:
Performance:
Tension/Soreness:
Willingness:
Reflection:

Friday:

Programming:

Comments:

Daily Rating (0-10):

Self-Masssage/Cool-Down/Breathing Work:
Energy during training:
Performance:
Tension/Soreness:
Willingness:

Reflection:

Saturday:

Programming:

Comments:

Daily Rating (0-10):

Self-Masssage/Cool-Down/Breathing Work:
Energy during training:
Performance:
Tension/Soreness:
Willingness:

Reflection:

Sunday:

Comments:

Daily Rating (0-10):

Self-Masssage/Cool-Down/Breathing Work:
Energy during training:
Performance:
Tension/Soreness:
Willingness:
Reflection:

Random Thoughts and Notes:

• Wingspan 196cm vs. 187cm Height
• Feel like Big 3 Help a ton (Need to be reminded tho)
• Working really high percentage squats/deads drains my cns tremendously
• often neglect a proper warm-up: a programmed one would be awesome!

—> also, neglect cool down —> please put it in programming to make me feel responsible! (like relaxation breathing)

• had a shitload of sHSPU in Invictus programming and they helped so much!
• Really weak muscle snatch/external rotation of shoulder - Cuban press helps most here I think —> affects my Olympic Lifts?
• Some days breathing during WODs is great and I feel invincible, sometimes more like a tight feeling in chest 
• I really suck at jumping. Like a lot. Maybe this should get more emphasis.
• weak front rack position + mobility —> don*t get that „rack“ and cannot engage my serratus properly

—> might also be my rhomboids?

• days with good core tension lead to sore glutes and good feeling after squatting, days with bad core tension to overcompensation with lower back and „good morning squats“
• Right Teres Major weaker than left. Think I need to do lots of upper back work. Neglected this/didn’t have a good muscle connection and used bicep and forearms 

--> thats why my right shoulder might be higher than left.

• 1) I need so much more capacity. I'm just good at comps because I make smart decisions (like being in 33th place of the trail run after the half of the event and then running down the hill like a mad man and getting 12th) or cause there are heavy or odd objects.
  2) I need more core awareness. That's when I can make use of my glutes for squatting which may prevent my butt from rising too early on squats, snatches, cleans, etc.
  3) my hip IR totally sucks
  4) that shallow feeling of not being able to breath only happens during wods and on the rower and AAB. C2 bike and running makes me breath in a completely different way. Lots of running has dramatically improved my endurance in the past if I think about it (even when I was on vacation and had an easy jog every day. Also, adding an aerobic warm-up (like I did with MisFit athletics weakness warm-up might help?)
  5) all top athletes just seemed to be a little exhausted after each WOD while I am basically dead for the next 30 minutes. Are they just so much fitter?
  6) external shoulder rotation and scapular depression/winging scapula need to be addressed.

Starting Assessments

CAR's Assesment: -Only video the movements you are unable to do through a full ROM or that cause pain/ clicking/ irritation
--> cannot lift left big toe by itself
--> slight pain rotating my neck
--> bad internal hip rotation (sitting)
--> pain in right hip trying to get my leg out as far as possible after lifting my knee
--> filmed knee circles to check if ankles are problem when standing (they only tighten up when I squat down)
--> cat cow definitely missing some end range (front rack position?!)

Repose Postures: No video required-Sit in each of the postures below for 0-5 minutes.
-If uncomfortability gets above a 5/10 (1 being extremly comfortable / you can stay there indefintley, 6-7 being uncomfortable but not painful, 9-10 being painful and or not possible to get into that position).
-Spread these across the week instead of doing them all in one shot
-Long seated w/ upright back (https://youtu.be/_iusY0P8mzo?t=7s)
--> when trying to sit upright, I definitely feel my upper middle back working a lot. I have the same feeling doing snatch sotts press, unfortunately not front squatting.

-Bottom of a squat (full depth)
--> sometimes tight hip flexors, need to turn out my feet a lot.

-Side Seated (https://youtu.be/0Rr-9m65ov4)
--> I would not be able to pull my foot that close to my butt like in the video just using my leg. When pulling it closer to my body, I feel some tension in the foot (hard to describe, little bit like cramping). Also, internal rotation is not that good. But no pain.

-Half Lotus (https://youtu.be/5sUsydQB-D8)
--> Left leg on top feels way better. Still on both sides I feel my TFL.

-Seated cross legged on the ground
-Can you do a crosslegged sit to stand (https://www.youtube.com/watch?v=aY0W0WCFH34)
--> Have to use a little bit of momentum to get my bodyweight forward, but otherwise fine.

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Breathing Testing: No Video RequiredA. Breath Count - take a full inahle then begin counting outloud as quickly as possible until you ""run out of air"". Counting should be audible but just above a whisper. 
--> 4 Seconds
B. Breath Count in squat position - repeat "A" in the bottom of a squat
--> 4 seconds, feel hip flexors more as I let the air out.
C. Bolt Score (instructions below):
1. Breath normally for a minute or so, then take a silent breath through your nose and allow a small silent breath out through your nose.
2. Hold your nose with your fingers to prevent air from entering your lungs.
3. Count the number of seconds until you feel the first definite desire to breath 
--> 34 seconds
4. At the first definite desire to breath in you will likely feel the first involuntary movements of your breathing muscles (your abdomen may jerk and the area around your neck may contract)
5. Release your nose and breath in through it
6. Your inhalation at the end of the breath should be - your inhalation at the end of the breath should be calm. "
--> air got my into my lunges.. not that calmGait Testing: Video Required-Walk barefoot with your natural cadence / stride ~25ft towards and away from the camera.
-Walk barefoot with your natural cadence on a 25ft stretch again, but video from the side 

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Cobra Press Up: pretty tight in hip flexor area! Might be due to 19.3
Seated Forward Fold: Feel this in my calves/back of knee --> sciatic nerve?

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Shoulder Flexion, Wall Slides, Shoulder Windmill: Damn I am not mobile! Knee went of the ground during the winmill.

Scratch Test: slight pain in front of shoulder.

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All videos in this playlist: (hope this link works)

https://www.youtube.com/watch?v=0SfsrYh4oVs&list=PLUHnUbdphG7AfMDJHCX71MVSek9ETSdMH

(I also added a video of my back cause I feel like I am lacking a certain muscle under my rear delts.. sounds weird but I think it looks like there is a "hole" in my back?)

PS: Watch that save on the assisted german hang lol