Yesterday I did the Tough Mudder with a group of nearly 30 from Survival Fitness. We had a blast! Over 12 miles of mud, rain, 20+ obstacles, friends, laughs, and teamwork.
Paying for it all today though. My entire body is sore, bruised, scraped, and beat.
My legs are feeling a bit sore. Not sure if it’s from the Super Squats or the step-ups on Wednesday. Shoulders are a little tight from the pressing and muscle-ups last night. In at 11 this morning.
10:00 E2M
Got some new lifting straps that are much easier to use. Really helped with the heavy RDLs.
Switched to the other grip after the first round to try to work on keeping that elbow in. Should translate more to ring dips as well.
Planned on doing 3 of the drag and 3 pulls, but it started raining.
Tough Mudder tomorrow with nearly 30 people from Survival Fitness!
Went over to the new Survival Fitness Bay City at 5pm, which opens on Monday. Really sweet setup there with a Rogue rig and all brand new equipment.
Those band walks and Ys and Ts are such sneaky burners.
Push presses today. Do a 5×3, working up to a heavy weight, then take 90% and do 3×3 with it.
Why the weird weights ending in a 6? Because Jason had brought is some of his from home and there were in kilograms. The last time I did a 1RM push press was so long ago, but it was a 190. Today 186 for three was no problem.
7 Sets
Working the squat on all of them. I used 95#, 100#, 105#, 110#, and then the last 3 sets with 115#. Legs are feeling a bit fatigued from Super Squats and wanted to keep trying to get in quality reps.
2 Rounds
Did all of the muscle-ups as singles, but did both rounds of snatches without putting the bar down. Finished in 8:41. It was fun to get in some muscle-ups after not having done them since the Open workout back in March. With the 1 rep I did when we got to the gym and then 8 in the WOD it was 9 total for the day, which is the most I’ve done. Before it was 7 from the Open workout. I finally started to feel the turnover of my hands and wrists better on my 2nd round, since I don’t use the false grip. Didn’t miss any reps today either.
Oh, I forgot to mention yesterday that I got a couple pain of the Reebok CrossFit Nano 3.0 shoes. Wore them last night and today and love them. They are a nice improvement over the 2.0.
Golfed with a buddy yesterday, so took a rest day.
Did 20 minutes on the Air Dyne at about 9am. RPM was steady at an average of 72. Never saw a number lower than 69 or higher than 74. Totaled 520 calories and 11.41km. Felt good!
Went to Survival Fitness at 8pm for open gym and worked out with Brent.
Super Squats! I warmed up with 8 @ 45#, 5 @ 135#, 3 @ 185#, and 3 @ 215#. Then I used 245# for the set of 20, up 20# since starting 2 weeks ago. That first week was definitely the hardest though. Really taxing today on the breathing. A couple of hours later I’m feeling tight in my lower back and my neck.
Then I did 3 sets of 20 pullovers with a 60# DB to stretch out the ribs, with the added benefit of working on my chest.
3 Rounds
Originally planned for 5 rounds, but decided to keep it shorter after the super squats which are pretty taxing. Right before we upped to 20 step-ups too, but as soon as we got into them, I quickly made the executive decision that was a bad idea because of the big box. I finished in 4:59. Was able to do all of the push-ups and T2B unbroken, but had to break up the 2nd set of step-ups into 6-4 because of grip, but then powered through the last round. Could barely squeeze my water bottle after.
Look at that beauty! Beautiful torture device!
Put that bad boy together and then did a quick garage WOD with Brent and Kevin.
4 Rounds
Damn it’s hot and muggy!
Feeling pretty good after the competition yesterday and have a high from the atmosphere, competing, and the win. Little sunburn on my shoulders, but nothing is really sore. In at 10:30 this morning.
Did some mobility work.
This is where not using wrist wraps really gets me. Wrists felt like they were going to break on the last two sets.
10:00 EMOM: 5 Reps (all strict)
A couple of weeks ago I used a 25# plate for all 10 sets, so 35# was a significant jump. I think the OHS fried my shoulders a bit and maybe feeling a little fatigue from yesterday. I’ll take the results though.
Kevin, Michelle, and I rotated for 3 rounds (everyone used a bit different weights) of:
Took us about 20 minutes to do this and it was all out in the hot sun. Got a nice sweat on.
Nothing too taxing today, but didn’t want to overdo anything after a long day out in the sun yesterday. Competition zaps you more than you realize too.
Competed at the 3rd Great Lakes Bay Regional Throwdown, held at CrossFit Worthy in Mount Pleasant today. Teamed up with Michelle, Casey, and Breanne. We brought home first place!
Tons of fun!
Each team had a bar and enough weight to total 250#. You started with the 45# bar and each person had to lift each weight, increasing by 5 or 10# each lift. Team order stayed the same, but once you missed a lift, you were done.
Michelle set a PR with 135#, then Breanne was out after making a 155# PR. Casey and I had hoped to finish and our timing couldn’t have gone any better. We both finished off the ladder by making 250# PRs, the only team to have 2 guys finish. We took first place in the event!
Each team member completed:
2 Rounds
We rocked this one too, taking 3rd place.
We took 2nd place on this event, only getting beat out by a team that had 4 people just kill the DU. I hit a set of 55 and was pretty happy with that.
We ended up with 6 total points, second had 11, and two other teams tied with 12 points. Long day, with a lot of time out in the sun, but it was a blast.
I went golfing this morning and then went in to open gym at about 5:30pm.
5-10 minutes of DU work. I got a streak of 65 and some others over 40.
Warmed up with 45#, 135#, and 185# for 5 reps each. Last week I did 225# for a set of 20 and originally was just going to try 230# this week, but figured I might as well make it tough so went for 235#. It actually felt easier than last week and I didn’t get that pass-out feeling. Maybe I can try 245# next week!
I did 3 sets of 20 with a 60# DB and they were tough.
Row 5k
Kept a consistent pace at 20s/m and right around 2:05-2:10 per 500m. Finished in 21:13.8 by upping the pace a bit in the last 1,000m. Good aerobic work heading into the weekend and the competition on Sunday.
I was worried I’d wake up and barely be able to move today. My body was pretty trashed yesterday after the strongman circuit. Also surprised I didn’t get sore from the 140+ wall balls after 10 sets of 3 back squats. Something must be working. In at 10am today.
5:00-10:00 DU
Bench press today. Warmed up with 5 @ 135#, 3 @ 185#, and 2 @ 205#. Then did seven singles with 225#, resting about 60-90 seconds between each one. Right arm was still going out on some of them, but I got every rep in. Haven’t benched that much since I set my 235# PR back last year.
Did the jerk footwork drill for a while and then went into some jerk balances with 95#. Did about 4 sets of 2 and then a set of 4 I think. Moved to C&J from there, doing 4 doubles with 135# and a double with 185#. Legs feeling fatigued from the last two days.
Wanted to try out the 2nd event for the competition this Sunday to get a feel for the pace of it.
3 Rounds
I kept a steady pace through each round, right at about 1:30 per round. Finished in 4:29. Could probably go a little faster in competition, but felt like solid work. Everything was unbroken, but I did drop the bar after 3 clusters in the last round; didn’t stop though.
Kind of a lighter and less intense day, but it was needed. Took my time and was there almost 2 hours.
In at 10:30 this morning.
5-10 minutes of DU work
10:00 EMOM
I used 25-25-25-25-30 for the pull-ups and 30-30-30-35-40 for the dips. Both are big improvements!
Brad setup a strongman circuit that was a lot of fun. It involved:
We did each thing about 25m and then ran a lap around the parking lot. Did the circuit 4 times. What a killer!
Nick Momrik's Fitness Logs 