Schedule Change

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.

Warm-up

  • Straight-arm Plank
  • 5 Push-ups
  • Arm Circles
  • Shoulder opener up against wall
  • 10 BTN Shoulder Press (45#)
  • 10 Push Press (45#)
  • 5 Shoulder Press (45#)
  • 5 Explosive Push Press (45#)

Push Press

  • 3×95#
  • 3×135#
  • 2x3x165#
  • 2x3x175#
  • 3×185#
  • 2×200#
  • 2×215#
  • 1×225#
  • 1×230#
  • 1×240# (PR)

BOOM! Another PR this week. Happy ThanksGAINing!

Snatch High Pulls

  • 3×95#
  • 3×135#
  • 3×155#
  • 3×175#
  • 3×195#
  • 3×215#

Hadn’t done those in forever.

Then right into the 10am class.

Warm-up

  • Jog
  • Dynamic Warm-up (Zombie Kicks, High Knees, Butt Kicks, Side Shuffle, Carioca
  • Partner Shuttle Sprints
  • Jog
  • Stretch
Partner shuttle sprints to light poles.
Partner shuttle sprints to light poles.

We split up into teams of 3.

5:00 AMRAP
1-2-3-4…

  • Deadlifts (143#)
  • HSPU

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.

7:00 AMRAP
Relay style, so one person does an entire round before the next person goes.

  • 7 T2B
  • 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.

Go For 40

Holy shit did I go into a food coma yesterday. Went to CrossFit Intersect at 8:30am to try to burn off some of those calories.

Warm-up

  • 400m Row
  • Empty Bar
    • 15 Back Squats
    • 10 Good Mornings
    • 10 Clean Shrugs
    • 10 Muscle Cleans
    • 5 Squat Cleans
    • 10 Snatch High Pulls
    • 10 Muscles Snatches
    • 5 Squat Snatches

40:00 Running Clock

All we had out before starting the clock was our barbell.

  • Beginning @ 0:00…
    • 30 Burpees (1:28)
    • 3RM Hang Squat Clean
      • 3×135#
      • 3×185#
      • 3×205#
      • 2×225# – Lost grip on 3rd rep during the pull 😦
  • Beginning @ 10:00…
    • 30 Burpees (1:38)
    • 3RM UB Hang Squat Snatch
      • 3×95#
      • 3×135#
      • 3×155#
  • Beginning @ 20:00…
    • 30 Burpees (1:32)
    • 1RM Thruster
      • 155#
      • 185#
      • 215#
      • 235#
      • 245# (PR)
  • Beginning @ 30:00…
    • 10:00 AMRAP of “Cindy” (9 + 24)
      • 5 Pull-ups
      • 10 Push-ups
      • 15 Air Squats

This workout was different from anything I’ve done before. It was really fun trying to figure out how to attack the lifts after the burpees and how much rest to take.

Played a little beach volleyball after.

LBC Thanksgiving

I think it’s time for a “rest” day and to enjoy an insane amount of food. Going to a big Thanksgiving breakfast/dinner buffet at noon with my brother.

Couldn’t help myself though and knocked out a few quick things when I woke up.

50 Hand Release Push-ups

Had 30 in the first minute by doing sets of 5. Pretty slow from there though. Finished in 2:16, which is 11 seconds better than I did in August.

50 V-ups

I was laying on the air mattress, which may have helped with these. Took me 1:27.

50 Squat Jumps

Pretty quick in 57 seconds.

I think I earned myself extra dessert!

2014-thanksgiving-buffet

18 Long Months

drink-coffee-work-outEarly to bed again. Just so tired with the time difference here. Went to the 8:30am class at CrossFit Intersect again.

Warm-up

5 Rounds

  • 1:00 DU
  • 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.

Strength

Strict Press

As a guide they suggested 5-5-3-3-3-2-2-1RM.

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×125#
  • 3×135#
  • 2×150#
  • 2×160#
  • 1×170# (PR)
  • 1×175# (PR)

Finally! After a year and a half I get a 10# PR. So happy!!

Conditioning

5 – 1:00 Rounds

  • 150m Row
  • Max Burpees

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.

5:00 Rest

5 – 1:00 Rounds

  • 100m Run
  • 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.

The LBC

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.

crossfit-intersect

Warm-up

  • 800m Run
  • 2:00 Rest
  • 800m Run
  • 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.

Weightlifting

8:00 EMOM

  • 2 Hang Cleans + 1 Push Jerk (185#)

Felt really good!

Conditioning

10-9-8-7-6-5-4-3-2-1

  • Deadlifts (225#)
  • C2B Pull-ups

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. 🙂

Be Patient

Flight leaves for Long Beach at 1:30, so plenty of time to get in a morning session.

Shoulder Press

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×135#
  • 9x3x145#

I don’t know why this was so hard today. Shoulders must be tired from the muscle-up yesterday.

Front Squat

  • 10x20kg
  • 5x70kg
  • 4x90kg
  • 3x100kg
  • 2x110kg
  • 2x120kg
  • 2x127kg
  • 2x131kg
  • 2x135kg
  • 1x137kg
  • 1x140kg
  • 1x143kg (PR)

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.

Going to Miss Sundays

Love my Sunday workouts, but probably won’t be home for the next three weeks. 😦

Warm-up

  • 1,000m Row (4:21)
  • Bottom Squat Hold
  • Stretching

Gymnastics

10:00 EMOM

  • 3 MU

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.

Explosive Training

10:00 EMOM

  • 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.

10 Rounds

  • 10 Plyo Lunges
  • 8 Skater Jumps
  • 6 V-ups

Pretty quick one and not that hard. Took me 6:01.

  • 2:00 Burpees
  • 4:00 Rest
  • 2:00 Burpees

I got 40 and 39.

2014-11-23-crew

Michigan Jerks

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.

Warm-up

  • 1,000m Row (4:26)
  • Bottom Squat Hold
  • Jerk Footwork Drill

Weightlifting

Split Jerks

  • 5x20kg
  • 5x40kg
  • 3x50kg
  • 3x60kg
  • 3x70kg
  • 3x80kg
  • 3x85kg
  • 3x90kg
  • 3x93kg

2014-11-22-michigan-jerk

2 Clean + 1 Split Jerk (Blocks below the knee)

  • 50kg
  • 60kg
  • 70kg
  • 80kg
  • 90kg
  • 100kg

Feeling more and more comfortable with the jerks. Slowly adding more weight. Trying to work on dropping under the cleans faster too.

Strength

Front Squat

  • 5×135#
  • 5×185#
  • 5×215#
  • 5×235#
  • 5×255#
  • 5×265#

Conditioning

2,500m Row

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.

Sub 200

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%.

Warm-up

  • Bottom Squat Hold
  • 2×10 Reverse Hypers (210#)
  • Knee to Chest Pulls
  • Zombie Kicks
  • Good Mornings (PVC)
  • High Knees
  • Butt Kicks
  • PVC Stretching

Strength

Deadlifts

  • 7×155#
  • 7×245#
  • 7×315#
  • 7×345#
  • 7×365#
  • 7×385#

Wanted 405#, but everyone was already done before I did 385#, so I moved on. I’d say my back is 100% now.

Accessory

4 Sets

  • 8 Good Mornings
  • 20 Band Pulls (red)

I did 2 sets of good mornings with 155# and 2 sets with 175#.

Conditioning

15-12-9

  • Row (calories)
  • Burpees

Sprint! Took me 3:33.

Finished up with 3 sets of 10 on the reverse hyper using 210#.

cfi-2014-11-20

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.

5 Rounds

  • 12 OH Jumping Lunges (45#)
  • 200m Ski Erg
  • 50s Rest

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:

  1. 1:03
  2. 1:09
  3. 1:10
  4. 1:08
  5. 1:09

That sucked!

Complete rest day tomorrow, with a massage.

Don’t Cherry Pick

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.

Gymnastics

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 Burpees
  • 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!

Midline

8 Rounds (Tabata)

  • 20s Plank Push-ups
  • 10s Rest

Damn! Felt like I was working shoulders more than core.

Weightlifting

Did the jerk footwork drill a bunch as I was cooling down from the workout.

Jerks

  • 5x20kg
  • 3x40kg
  • 3x50kg
  • 3x60kg
  • 3x70kg
  • 3x80kg
  • 3x85kg

Starting to get a feel for a better back leg position and dropping under the bar instead of pushing it up so high.