I was planning to go to the 8am open gym and then to play some beach volleyball, but they changed the schedule starting this weekend. So I went to the 9am barbell class and then stayed for CrossFit right after.
Shoulder opener up against wall
10 BTN Shoulder Press (45#)
10 Push Press (45#)
5 Shoulder Press (45#)
5 Explosive Push Press (45#)
BOOM! Another PR this week. Happy ThanksGAINing!
Snatch High Pulls
Hadn’t done those in forever.
Then right into the 10am class.
Dynamic Warm-up (Zombie Kicks, High Knees, Butt Kicks, Side Shuffle, Carioca
Partner Shuttle Sprints
We split up into teams of 3.
First person did the round of 1s, then the next person did the round of 2s, and so on. You could start a movement when the person in front of you finished their reps. Deadlifts had to all be unbroken. Pretty easy deadlifts for me. I went 3rd so did the rounds of 3-6-9-12. The girl behind me got through 13+5 and the other guy was on his 14 deadlifts.
Relay style, so one person does an entire round before the next person goes.
6 Thrusters (45#)
5 Plate Snatches (45#)
I went first and finished 3 rounds. The guy behind me got through the toes to bar and deadlifts before time ran out. Pretty easy for me. I actually think I would have finished more rounds doing it all alone.
Early to bed again. Just so tired with the time difference here. Went to the 8:30am class at CrossFit Intersect again.
1:00 7-10 T2B
I was doing 3 sets of 20 double unders every minute, unless I missed twice in a set, which only happened once. So I totaled 289 dubs. I did 10 unbroken toes to bars every round.
As a guide they suggested 5-5-3-3-3-2-2-1RM.
Finally! After a year and a half I get a 10# PR. So happy!!
5 – 1:00 Rounds
I’m not sure if we were supposed to keep a cumulative count of the rowing meters or get 150m every round. I did the latter and ended up with 816m on my erg. Didn’t bother strapping in after the initial round since it would waste too much time for such a short distance. Did 36 burpees.
5 – 1:00 Rounds
Max American KBS (53#)
Had to deal with a little traffic a few times. Managed 56 swings.
Really fun workout from top to bottom. The metcons were really interesting because they were working a lot different muscles and you could still push on each piece.
In the afternoon I knocked out a max set of push-ups while sitting around. Got 54 which is a 2 rep PR. Talk about an arm pump after that! Did another set of 40 maybe 20 minutes later.
Made it to Long Beach last night. Spending 9 nights out here to visit my brother. Went to CrossFit Intersect this morning for the 8:30am class. Love this weather! My brother is less than a mile away so it was nice to walk there.
Burgener Warm-up (45#)
2x 2 Hang Cleans + 1 Push Jerk (95#)
2x 2 Hang Cleans + 1 Push Jerk (135#)
2 Hang Cleans + 1 Push Jerk (165#)
Haven’t run in over a month. The route is between 700-750m according to gmap-pedometer.com, but felt good to get the legs moving under me.
2 Hang Cleans + 1 Push Jerk (185#)
Felt really good!
All deadlifts unbroken and set of 10 pull-ups unbroken. Every other set of pull-ups broken into 2 sets until the set of 3. I had to switch to kipping in the round of 5 or 4. Finished in 7:32.
Really good box. Probably the neatest one I’ve visited as far as the split of CrossFit, lounge, weightlifting, locker, and conditioning areas. Not charging me a drop-in either, which is awesome! All I have to do is leave some reviews online. 🙂
Flight leaves for Long Beach at 1:30, so plenty of time to get in a morning session.
I don’t know why this was so hard today. Shoulders must be tired from the muscle-up yesterday.
Finally a front squat PR! First one in over a year. Been a long road back with the back, but the patience has paid off. That’s somewhere between 315 and 316 pounds, besting my 310. Back was starting to round, so I didn’t want to push for more.
Love my Sunday workouts, but probably won’t be home for the next three weeks. 😦
1,000m Row (4:21)
Bottom Squat Hold
Felt really good today! Maybe because it was the first thing and I was so fresh. I started working more on the push away at the top while finishing the dip. I think it helped generate more momentum. No real risk of missing any reps today.
Odds: 3 TnG C&J (155# for 3 rounds, 165# for 2)
Evens: 3 Box Jumps (38″)
Repping out those weights was tougher than I expected. The box jumps weren’t really that hard.
Went to Mockingjay Part 1 on Thursday night so didn’t get much sleep. Needed that full rest day yesterday and got a massage too. Ended up going to be before 9pm, which never happens. Hell, being in bed by 10 in extremely rare.
1,000m Row (4:26)
Bottom Squat Hold
Jerk Footwork Drill
2 Clean + 1 Split Jerk (Blocks below the knee)
Feeling more and more comfortable with the jerks. Slowly adding more weight. Trying to work on dropping under the cleans faster too.
Nothing crazy. Wanted to get the heart rate up for a bit and keep the pace under 2:00/500m. Finished in 9:51.2.
Up and at ’em for 9am. Still a little sore by my shoulder blades. Weight is down to 199.5# this morning, but body fat still seems high at 14.2%.
Bottom Squat Hold
2×10 Reverse Hypers (210#)
Knee to Chest Pulls
Good Mornings (PVC)
Wanted 405#, but everyone was already done before I did 385#, so I moved on. I’d say my back is 100% now.
8 Good Mornings
20 Band Pulls (red)
I did 2 sets of good mornings with 155# and 2 sets with 175#.
Sprint! Took me 3:33.
Finished up with 3 sets of 10 on the reverse hyper using 210#.
In the afternoon I headed out to the garage. Warmed up with 1,000m on the Ski Erg (4:28.5) and then hit one of Hinshaw’s strength endurance workouts.
12 OH Jumping Lunges (45#)
200m Ski Erg
Since I’m doing it on the ski erg (takes longer, and don’t get the little extra bit of rest while strapping in) instead of the rower, I bumped the rest up from 45 seconds. I screwed up all kind of shit doing this! After round 2 I was taking a minute of rest instead of 50 seconds. I also forgot to set the intervals for undefined rest so the computer doesn’t even tell me what my splits were. These should be close round times though:
Kind of wanted to skip the workout today because I hate the long ones. I hate cherry pickers more though, so don’t want to be one. Went to the 4:30 class. We did a dynamic warm-up for a few minutes.
6 Rounds NFT
3 Strict C2B Pull-ups (20#)
3 Strict Ring Dips (3s pause)
I didn’t get my chest to the bar every time.
30:00 AMRAP (Partner)
20 Air Squats
20 American KBS (53#)
20 Box Jumps (24″)
20 Wall Balls (20#, 10′)
I partnered up with Jared. We simply alternated movements through the first 4 rounds. Then the rest of the way one person did all 20 air squats and we evenly split up the other movements 10/10. We finished 8 full rounds plus 20 air squats, 20 burpees, and 13 kettlebell swings. Grinder!
8 Rounds (Tabata)
20s Plank Push-ups
Damn! Felt like I was working shoulders more than core.
Did the jerk footwork drill a bunch as I was cooling down from the workout.
Starting to get a feel for a better back leg position and dropping under the bar instead of pushing it up so high.