After 6 days in a row, it was time to rest today. We got that extra hour so I figured I’d make the most of it. I put 75# on the sled for a total of 100# and pulled it around the neighborhood. I added a little twist by also wearing the 20# weight vest for the first time.
Walked 1.19 miles in 21:13 for a sub-18:00 pace.
Feeling ok after training 5 days in a row, so made it a 6th out in the garage.
Didn’t have the explosion today, probably from late squats yesterday. Had to keep dropping lower and lower in the EMOM to receive the bar and all of that time OH was killer on the wrists.
Was feeling great in the early rounds, but barely pulled out the 3rd rep at 275#. The last 3 sets weren’t that bad though.
5 Sets
10:00 Air Dyne for calories
Started out way too fast, doing about 95 rpm. Quickly brought that down after the first 30 seconds and kept it just under 80 most of the way. Picked up the pace for the final minute. Ended with 342 calories and 6.47km. Smokes my previous best of 319 calories.
Not the greatest training day, but some good work and I’m feeling good after it. Now off to watch the Michigan vs Michigan State game. GO BLUE!
Went to open gym tonight to train with Brent.
I gave up on that last one before I even started. Would have been a power clear PR. My clean feels terrible compared to my snatch.
Brent and I went pretty much one right after the other for those last 10 sets. Finished just under 9:00. Last few sets were a big struggle for me to get the 2nd rep.
Getting better, but right arm was still the failure on 3rd rep at 225#. Don’t think I’ve ever done more than 1 at that weight though.
5:00 AMRAP
Everything unbroken for 3+42, 8 pull-ups shy of 4 complete rounds. Haven’t done any double unders in weeks, so stoked to have done all 4 sets unbroken. The pull-ups weren’t bad either. Ball slams were terrible in that last round. Triceps were smoked from bench press.
Another 10am session. My hands are feeling the most from all of those KBS yesterday. Legs are still sore too.
Cleans were not feeling the best and the bar slipped out of my hands twice because it was humid in the gym and the bar was a little slick.
I worked on short rest for the first 5 sets or so. Caught up to me at the end there with 135# when I could only manage 1 rep and was shooting for 3.
Heaviest I’ve done with these.
Easy 20 minute Row
I tried to keep my pace in the 2:08-2:10 range and 15-17 spm seemed to be a good stroke rate. The final numbers on the rower were 20:05 for 4,686m with an average pace of 2:08.6.
Trained with Matt at 10am again.
As I worked up I was focusing on the aggressive 3rd pull and forcing the lockout. The 185# attempt ended up forward on my toes, but I walked it forward coming up and saved it. Here’s the PR lift…
The 2nd attempt at 195# wasn’t too bad. Started out instead of in coming off the floor, but only a little. The bar didn’t get much outside of the line after the hip. I received the bar back behind the original line and above parallel. Just too soft and let the weight crash down on me.
Pretty fatigued in that OH position after all of the snatches. Gotta know when to shut it down some days.
Both Matt and I could tell our legs didn’t have a lot in them after the Air Dyne workout yesterday.
5 Rounds
It was taking us about 26 seconds to get the work done each minute. Solid 15 minute workout. Matt used 71-80-88.
10am with Matt again. Went to bed early, but still slept late. Not sure what’s up with my sleep lately. Legs are sore from squats.
Did 95/115/135/155/185/205/205.
E30S 5:00
Felt pretty solid. Good to get in some work on the split jerk.
A lot of cracking in my shoulders.
15:00 on the Air Dyne
I tried to keep a 23 mph pace during the high intensity intervals. Finished with 216 calories, including the last 30s or recovery. What a burn! Damn near fell down the curb on the way out of the gym.
In with Matt at 10am. Was exhausted all day yesterday after the SF Halloween party Saturday.
The focus for both was an aggressive 3rd pull and really locking out the arms.
Didn’t want to go crazy with the weights today. Could definitely tell I haven’t squatted in over a week, but it felt good to get under heavy weight again.
7 Rounds (I go, you go with each movement)
Matt did GHD sit-ups, but I didn’t want to put any more stress on my knee. Lifting was enough for one day.
5 Rounds (1:1 work:rest as I go, you go using 2 rowers)
Tough! I’ve done 4 of these with 2:00 rest between. This was even harder than the 1,000m repeats.
Thought about resting, but got some energy in the afternoon, so went in to open gym. Knee keeps improving. Today I can pretty much come down the stairs like a normal human being. Hopefully Sunday night or Monday I can start doing some squats and OLY again.
3:00 Air Dyne
5,000m Row
Rowed a 22 second PR with a 19:34. Started to hit the wall half way through.
The 10am show again, with Kevin today. Knee is improving. Going up the stairs without a problem, but still favoring it on the way down. Day by day.
3:00 Air Dyne
Used the slingshot for all sets after 95#, since it worked really well the last time. Chest is pretty sore from the DB bench the other day and 250 push-ups over the last 3 days.
Tried to keep rest periods short, around 60s most of the time. That’s 20# more for 5 reps than just a few weeks ago, although last time I did do a whole bunch of sets of 8 up to 175#. But, shit, my 1RM unassisted is only 240#. Finally making bench progress!
Based on this video from Louie Simmons.
I did 95#, 135#, 2 sets with 185#, and 2 sets with 215#. Pretty weird movement.
Knocked out 3 sets of 10 back squats with the empty 45# bar. Felt pretty good.
3 Rounds
The AD was the easiest part! Finished in 10:47. C2B were 5-4-3-3 in the first round and then 5×3 the last 2 rounds. Need to figure out butterfly C2B before the 2014 Open.
In at 10 with Matt again. Walking up/down stairs is feeling better today.
500m Row
45-95-115-120-125-130-135 for the shoulder presses and 48-48-53-62-62-71 for the rows.
3 Rounds
Just a little something to get the knee moving.
This gem is today’s crossfit.com WOD. Might be the first time I’ve ever used one on the scheduled day.
15:00 AMRAP
Lost about 10-15 seconds in the middle due to weird bump noises from the rower, which I think just ended up being dirt on the track. Did 6 rounds plus 126m. All sets of push-ups were 5 or more.
Tabata
I was already having to break in the 5th and 6th rounds of hollow rocks, so switched to supermans to finish it out. The hollow rocks were horrible!
Nick Momrik's Fitness Logs 