Month: July 2015

DIY Projects

Didn’t make it to the gym yesterday. After not doing anything while gone to the Games, two days in a row was a good feel. We weren’t golfing today so I knew I could make it in for a workout. Yesterday I did build an agility ladder though.

agility-ladder

I got started building a climbing peg board as well and finished it today, though I still need to sand out the holes because the pegs don’t fit everywhere. Both projects were a lot more work than I expected.

peg-board

Made it in for the 4:30 class. I have been feeling pretty sore from the pull-ups the other day and all of the hole drilling and screw driving hasn’t helped.

Warm-up

  • 10 PVC Pass-thrus
  • 20 OH Lunges (holding PVC)

Strength

Press From Split

  • 8×45#
  • 4×95#
  • 4×115#
  • 4×125#
  • 4×135#

Couldn’t find a stable position in that last set.

Split Jerk

  • 2×135#
  • 2×175#
  • 2×185#
  • 2×195#
  • 2×205#

Put on the belt with 175# I think. Felt pretty good. Not heavy.

Conditioning

  • Buy-in: 30 Sit-ups
    • Deadlift (225#)
    • Wall Ball (20#, 10′)
  • 10-9-8-7-6-5-4-3-2-1
  • Cash-out 30 Sit-ups

Wasn’t sure how I’d hold up with that many deadlifts. Decided not to wear a belt because I didn’t want to mess with it between movements. Was able to go unbroken on all movements. Finished in 8:28.

Midline

4 Rounds NFT

  • 20 Russian Twists (53#)
  • 15s L-sit (knees up)

Cindy Intervals

Was up late reading stupid comments from people about the Games. Don’t read the comments!

Went to the 5:30 class.

Warm-up

  • Bear Crawls
  • Inch Worms
  • Mountain Climbers

Strength

Deadlift

  • 5×155#
  • 5×245#
  • 5×265#
  • 5×285#
  • 5×285#
  • 5×305#
  • 5×305#
  • 5×305#

Gotta get that back healed up so didn’t go heavy. Felt pretty easy. Wore the belt with 265# and beyond.

Conditioning

4 Cycles

  • 3:00 AMRAP (of “Cindy”)
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • 1:00 Rest

Went out hot. Got 4+5 but fell off fast in each successive round with 3+22, 3+7, and 2+26. Air squats started to slow down in the 2nd cycle and then push-ups had to start being broken up in the 3rd cycle.

Accessory

8:00 EMOM

  • 1/1 Turkish Get-ups

I used a 35# KB for 5 rounds and then a 44# for the final 3.

Home From the Games

What an awesome time at the CrossFit Games! I’d definitely make the trip again.

2015-CrossFit-Games

Haven’t done anything since last Wednesday morning before flying out. Slept in this morning, so made it for the 4:30 class.

Strength

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 2×145#
  • 1×155#
  • 1×165#
  • 1×172.5#
  • F @ 177.5# (PR attempt)
  • 1×175# (PR match)

I’ll take it! Missed lower than this a couple of weeks ago or maybe it was even last week.

Accessory

5 Sets

  • 8 Ring Rows (Feet on box)
  • 5 Ring Dips (strict)
  • 20 Russian KBS (53-62-70-70-70#)

Sweating my ass off!

Conditioning

8:00 AMRAP

  • 5 Clusters (75#)
  • 8 Push-ups
  • 30 DU

Kept it light so I could keep them unbroken. Still got winded like crazy. Finished 6 rounds plus 5 more reps.

1 More Sleep

Stayed up late and up early this morning. Too excited watching the stuff roll in from California on social media. I fly out tomorrow! Out in the garage around noon to do work.

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 1×145#

Warmed up.

Pressing Complex

E2M 12:00

  • 1 Shoulder Press (155#)
  • 2 Push Press (155#)
  • 4 Push Jerks (155#)

Was feeling rough in the first round! I wore the belt so I wouldn’t overextend. Really tried to tighten up my lower body before each set. Last couple of singles felt heavy! Here’s my last set…

Death by Clean

* Every 30 seconds instead of every minute!

  • 1st 30 seconds – 1 Power Clean (115#)
  • 2nd 30 seconds – 2 Power Clean (115#)
  • … increase by 1 rep every 30 seconds

Testing this one out before it’s used later this week at CrossFit Intuition. I set the over/under at 9, figuring that it all came down to how long you can go unbroken.

I probably should have done a few warm-ups because the first few rounds felt ugly as hell. Went unbroken through 8+7 and then singles. Barely had any rest before the 10th round started so just kept with the singles. Didn’t make it through. Final score of 9+7. It got nasty real fast. Wore the belt here too just to be safe.

Gymnastics

12:00 EMOM

  • 2 Strict Pull-ups (40# vest)
  • + 2 Strict Ring Dips (40# vest)

Was taking about 15 seconds to get the work in each round.

Conditioning

2 Rounds

  • 75 Air Squats
  • 25 Ball Slams (30#)

My air squats are slow, but I never stopped during either movement. Finished in 7:13.

Took a break from watching the Masters and Teens on the live stream because I had to go pick up a case of Kill Cliff so figured I’d stop at the gym for some more work around 6pm.

I did some bottom squat holds and stretching, then 3 sets of 10 Reverse Hypers (210#).

Out of the blue I went for a big set of muscle-ups even though I’d already done those weighted pull-ups and dips earlier today. Got 9 and dropped without attempting a 10th. Was at that point where you just know it’s not going to be close if you try another. That’s a PR by 1 from a year ago. Curious to see what I can do fresh now.

Was going to do some light and long prowler pushing. But a young kid who was a good football player wanted to join in, so did some sprints instead.

5 Rounds

  • 25m Prowler Sprint (High, 180#)
  • 25m Prowler Sprint (Low, 180#)

They always seem to be worse than you remember.

Track Lunging

More of the same during sleep with the back and when waking up. Walked 18 holes of golf today in some solid heat and humidity. Headed over to Saginaw Heritage’s track tonight.

Lunge University

  • 400m Walking Lunges

Just kept going. I did a couple of sections stepping one right into the next without bringing my feet together for a slight pause. Only took me 12:43, which is nearly 5 minutes faster than last time and 8 and a half minutes faster than the first time (both of those on vacation last week). The loop I was doing last week did have a hill involved and was mapped out online, so it may have been longer.

Although I’ve timed the 3 times I’ve done this, I haven’t exactly done it “for time” yet where I pushed hard. It’s been more about getting in the reps. I walked 800 meters after.

Speed

E90S 15:00 (10x)

  • 45m Sprint

Took the first couple to ease in. Don’t want to pull a hammy. Didn’t time them.

Cooled down with a really slow 1 mile jog around the track.

Better Back

Went out and walked a quick 9 holes late last night in the heat and then got a decent sleep again. Back was stiff and had a few pain shots getting up and just after waking up. Feels pretty good once I get moving though. In for Super Sunday after missing last week.

Accessory

12:00 EMOM (alternating)

  • 8 Step-ups (2×35# KBs, 20″)
  • 10 Reverse Hypers (210#)

Conditioning

  • 50 C&J (135#)
  • * 1:00 work/rest until finished

I did the first 10 touch-n-go and then got 5 more in that first round. Did 5 touch-n-go in the second minute and then 7 more. Dropped all the rest, going 12 and 11 in the last two, to finish at 6:49, including the 3×1:00 rest. I did wear the belt to help with my back and it felt good.

I was trying to think of what would be a good time for this and kept coming back to 5 rounds. I thought the pace would drop off a lot more after the first round, so I was pretty happy to get done in 4 rounds with time to spare.

30-20-10

  • HR Push-ups
  • Goblet Squats (53/35#)

I did sets of 6×5 push-ups, 20-10 squats, 5×4 push-ups, 12-8 squats, 6-4 push-ups, and 10 squats to finish at 5:47.

Midline

10 Rounds

  • 20s L-sit
  • 25s Rest

We did 8 rounds a couple of weeks ago, but it was the first thing of the day. Tough going today. I did the first 5 on rings, then 2 hanging from the bar, and finished with a fight for the last 3 on the rings.

Back Home

Still not the greatest night of sleep, but at least I started to be able to roll over like a normal human being at some point during the night. Looking forward to sleeping in my bed for a few days. Left Long Lake just before 9am this morning. Chilled out once I got home and then out to the garage.

Bench Press

  • 10×45#
  • 5×95#
  • 5×115#
  • 5×135#
  • 5×155#
  • 5×175#
  • 5×195#
  • 5×205#
  • 5×215#
  • 3×225#

The safety straps are hard to set in any decent spot for bench press. At the end I kept hitting them and one side of the bar would sort of rebound off, causing a weird imbalance. So without a spotter I didn’t want to push it and fail or push it to where I’d strain my back.

Front Squat

  • 10×45#
  • 5×95#
  • 10:00 EMOM – 3×135#

Wanted to move under load, especially since my back is starting to feel better. The front squats kept most of the load off the back. Not heavy, but get some blood pumping into the big muscles.

Conditioning

10 Rounds

  • 30s Ski Erg
  • 30s Rest
  • 30s Air Dyne (AD2)
  • 30s Rest

Used the first few rounds to feel out pace and warm up my body a bit more. It was hot in the garage with only the back door cracked open. I picked up the pace as the rounds went on. Didn’t allow myself to bend over during any rest periods. Felt good. I totaled 1,513 meters on the 🎿 Erg and 3.5 kilometers on the AD.

Not Improving

Another rough night. Almost seemed worse because I expected improvement. Played 9 holes of golf yesterday with my Dad and had no issues whatsoever. The worst part was carrying my clubs to and from the car.

I had planned a run for today but pounding the pavement probably would not have been a great idea. Rainy and chilly this morning so didn’t want too stray too far from the cottage.

400m Walking Lunges

Loaded up another episode of Foucher’s podcast and was determined to get this done much faster than yesterday. Did it by over three and a half minutes in a time of 17:32. Non-stop both days.

50 HR Push-ups

Was going to go for 100, but was feeling really fatigued early even though I was only doing sets of 5. Didn’t do push-ups yesterday, but the accumulation from the week hit me. When I was approaching 50 and knew I was nowhere near my best, I decided to call it a day (or morning). I was already struggling. Took me 2:39.

Hopefully the weather clears up and we can get out golfing tonight.