Structured Gymnastics Work

Feeling pretty good after Kalsu. Legs are fine, but my shoulders are fatigued. In at 10am to start a gymnastics program. Jumped on the rowed for an easy 1,000 meters before getting started. I saw the next cycle of the Rowing WOD combines rowing with thrusters. Good time to switch out. 🙂

Going to be following the Skill WOD from Dusty Hyland, starting with a 4-week cycle he calls Hustle & Flow. With the Open about 3 months away it’s a good time to focus on increasing gymnastics strength, technique, and endurance.


3 sets

  • 5 Bar taps – tight
  • 5 Bar taps – dynamic
  • 7 V-ups
  • 10 Pass-thrus
  • 7 GHD Heel Drives
  • 10 Bridge Rocks

I really like the structure of the warm-up and how it gets everything ready, while reinforcing position work.

Shoulder Activation

  • 3 sets: 3 Scap Elevators + 3 Strict Pull-ups
  • 1 set: 1+1


5 Sets

  • 5 Butterfly Box Drill Circular Rotations
  • 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
  • 5 C2B Pull-ups

Skill Test

  • 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
  • 2:00 Rest
  • 2 sets
    • 70% MAX C2B
    • 90s Rest

I figured there was no way I was getting 2 sets of 14 chest-to-bar pull-ups here after all of the other pull-ups already. Got both though!

Strength Accessory

3 Supersets

  • 15s Underhand grip chin hang
  • 8 Supinated Bar Rows

My least favorite part. Did not feel very good on my elbows in either part.

Bonus Complex

  • Set 1: 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 3 Bar MU
  • Sets 2-3: 2+2+3+3

Damn those are some hard strict pull-ups! It’s programmed as 4 bar muscle-ups in the first set, but I could only get 3. Then you are supposed to keep adding 1 MU every set until failure, trying to get in at least 3 sets of work. Didn’t realize it until a minute or so later, but I ripped my thumb in that first set, so that was the end of the bar muscle-ups for the day. Finished out 3 sets of work.

I was being a good boy and protecting my hands during the big set stuff with my gymnastics grips, but they don’t do anything for your thumbs. :-/ I must really grip hard on that bar transitioning from rep to rep of my bar MU. Will have to tape up my thumbs from now on.


With a focused attack it took us an hour to finish. Better than I expected, especially for the first week.

Fuck You “Kalsu”

I’ve been “wanting” to do this one for some time. Today is finally the day.


  • 2×10 Reverse Hyper (210#)
  • PVC pass-thrus
  • Bottom Squat Hold
  • Thrusters
    • 5×45#
    • 5×95#
    • 5×115#



EMOM (until 100 thrusters are completed)

  • 5 Burpees
  • Thrusters (135#)

Some people incorrectly start with thrusters when the clock starts, but that makes no sense.

The goal is to start each minute with 5 burpees, once you finish the burpees you have the rest of the minute to complete as many 135 lbs barbell thrusters as possible. Once the second minute starts you are on the hook for another 5 burpees. Remember, no starting the thrusters until the burpees are completed and it continues.

John Welbourn of CrossFit Football

My goal was to do 5 thrusters every minute. After 7 rounds, I did my burpees and had to rest. Damn that got nasty fast!  I think I did 3 more rounds and then rested again. I was at 50 reps and switched to sets of 4. I made it through 7 rounds before resting one more time. Somewhere in there I screwed up my count too because I did 5 sets of 4 to finish. 10×5=50 and 12×4=48. I realized it after I was recovered and thinking about my rounds. Whoops! Too bad, I’m not doing it again. Finished my *98* reps at 24:36 on the clock.

I don’t plan on trying this again anytime soon, but a note for next time is to switch to sets of 4s early when I feel like resting and just try to keep going without the zero thruster minutes.


5 Sets

  • 5 Good Mornings (135#)
  • 15 Sit-ups

Originally I had decline push-ups programmed. Haha! No idea what I was thinking. Shoulders were smoked after the 125 burpees and all of those thrusters. Easy decision to change to sit-ups.

More Conditioning

5 Rounds each w/ partner (alt rounds)

  • 20 H2H Russian KBS (53#)
  • 30 Lateral Bar Hops

Nothing crazy here. Did it with Bryan and it took us 8:55.

End of the Cycle

In at 10am this morning to finish out this cycle of the Rowing WOD and then shift focus to gymnastics. Moved around, did some bottom squat holding and pass-thrus to warm-up. Nothing crazy.

Rowing WOD Week 17 Session 2

10:00 AMRAP

  • Buy-in: 50 Burpees over the rower
  • MAX distance Row

First 25 burpees were done in about 1:05 and finished off the 50 in 2:44. Was pulling before the 7:00 minute mark. Legs just had nothing left after those jumps back and forth. Was struggling just to keep it under 2:00/500m. Was able to pick up the pace in the last minute or so. Make it 1,829 meters. There was some foot transition practice programmed too but I skipped it.

Looking forward to starting the gymnastics focus on Monday. Why not test something else? 🙂

Weighted Pull-up

A couple of guys at work had done a max weight pull-ups a couple of months ago and it sounded like fun for today. I went 25-35-53-62-70-75-80#.


4 Rounds

  • 2 Legless Rope Climbs (13′)
  • 8 Shuttle Runs (54′)
  • 40 DU

Felt like doing something else and have been wanting to climb the rope. Didn’t even set the clock, just did work. All successful climbs, but had to take some rest between reps. Missed once in the 3rd set of dubs.

Thanksgiving Gainz

Came back from Rogers City this afternoon so I could lift with Alex. Didn’t do much to warm-up other than some bottom squat hold.

Back Squat

  • 10x20kg
  • 5×70 (pauses)
  • 5×100 (pauses)
  • 3×110 (pauses)
  • 3×120 (pauses)
  • 3×130
  • 3×140
  • 3×150
  • 3×155

Just a short second long pause in the hole on those early sets. Lifting kilos I don’t always know what I have on the bar. Quickly got up to the heaviest I’ve had on the bar in a long time. I haven’t had over 305# on my back since July when I did 340 for a single and then a week later tweaked my back during warm-ups. Been a long road back.

The triple at almost 342 pounds is about 3# shy of a 3RM PR. I’ve done 4×340# and 3×345#. I almost stopped after the triple at 150kg but figured I could make one more set with a small jump. Felt good. For a split second after that, I thought about doing some singles like Alex was doing, but I’ll save it for another day. Let my body adjust and build off today.

Split Jerks (behind the neck)

I’ve never really done any substantial weight with theses, but they felt really good once we got going. Bar goes up so smooth. I actually realized I could hold back on my drive because the bar was ending up crashing down on me when I put so much into it.

  • 5x20kg
  • 5×40
  • 3×50
  • 2×70
  • 2×80
  • 2×85
  • 2x2x90
  • 2×95
  • 2×100
  • 2×105

Hang Cleans

  • 5x20kg
  • 5×50
  • 2×55
  • 2×60
  • 2×70
  • 2×80
  • 4x2x85
  • 2×90

These are brutal on the thumbs when you use the Eleiko bar. When you bring the bar back down for the 2nd rep it feels like your thumbs are going to rip off. My second rep in the second set with 85 was rough, but I focused more on my technique and they felt solid after that.

Push Press

  • 5x50kg
  • 5×60
  • 5×70
  • 5×75
  • 5×80
  • 5×85
  • 5×90

Pushed the gas pedal here. 198# on that last set is a PR for a set of 5. All the way up until that set I was taking one rep right into the next one. Surprised me actually after all that other work. Had been lifting 2 hours at this point.

Solid day! It’s a good push for me to lift with Alex.

Bring on the Pie

I’m glad Dad bought the Air Dyne shortly after I got one. Otherwise I’d have to jump on the dreaded treadmill. Did 20 minutes on the AD2 this morning at 70+ RPM. My lungs were fine, but my legs felt sluggish in the first couple of minutes. Luckily the feeling never got worse and I was able to keep up the rate and actually increase slightly. Went 7.06 miles.

Time to eat all the food!

Turkey Eve

My quads felt pretty smoked last night after the workout. In for the 9am class.


  • 2×8 Reverse Hyper (210#)
  • 2 Rounds
    • 15s Jumping Jacks
    • 15s Air Squats
    • 15s Toe Touches
    • 15s Hip Circles

Strength: Deadlift

  • 10x20kg
  • 6x70kg
  • 3x110kg
  • 3x130kg
  • 8:00 EMOM
    • 3x150kg


10:00 AMRAP

  • 30 Wall Balls (20#, 10′)
  • 20 Push-ups
  • 10 Hang Power Cleans (115#)

Went 18-12 on wall balls, all sets of 5 for push-ups, and unbroken on the cleans. Went 24 unbroken wall balls at the end to finish with 3+24.


6 Sets

  • 30s Weighted Plank
  • 1:00 Rest

Used 45-70-70-90-90-100#.


4 Sets

  • 12 Weighted GHD Sit-ups (20#)
  • 6 Strict C2B Pull-ups

Planned to do 6 sets, but when I got into that 4th one my upper abs were burning way too much. I fought through them. Didn’t think the planks were that bad, but evidently combined with the other stuff it was some great work.

One More Row+Burpees

Feel pretty good today. In to the gym a little after 4:30.


3 Sets

  • 5 Bridge Rocks
  • 5 Arm Circles (one arm at a time, forward, backward)
  • 10s Laying Handstand Hold Drill
  • 15s Plank on hands

Gymnastics Tests

  • MAX Strict HSPU + MAX Kipping HSPU (stay on the wall)
  • 4-5 min Rest
  • MAX Kipping HSPU

Wasn’t sure what to expect. Over 3.5 years ago I did 10 strict handstand push-ups. I was 173.5# that day, but I’m almost 210# now so I’ll take the PR of 11 strict and then I was able to stay up and get 5 kipping after that. Got 14 kipping after the rest, which matches an old record from January of 2013.

Rowing WOD Week 17 Session 1

  • 27-21-15-9
    • Calorie Row
    • Burpees over the Rower
  • 15:00 Rest
  • 7:00 AMRAP (3-6-9-12…)
    • Calorie Row
    • Burpees over the rower

Just like 15.5 but the burpees in place of the thrusters. I thought this would be easier, but with burpees you don’t have any rest time like you did when splitting up the thrusters. I pulled close to 1,500 cal/hr during the set of 27 cals and then tried to keep about 1,200 during the other sets. The burpees seemed to take forever. Finished in 9:15, which is 8 seconds slower than my time on 15.5.

I actually messed up the order of the movements for the AMRAP. Burpees were supposed to be first. Whoops! Finished the round of 15s and got 5 more calories for 95 total reps.

One more workout to finish out this cycle! Looking forward to it and the switch to gymnastics work. Cameron, the guy who puts out the program is giving away some t-shirts this week, so I made a couple of videos for my entries. Both are from the first round of each part of the workout.

All of the Change

First pre-heated garage session of the winter. Warmed up with 5 minutes on the Air Dyne for 1.55 miles.

  • 10×65# Safety Bar Squats
  • 10×45# Shoulder Press
  • 6×155# Safety Bar Squats
  • 6×95#  Shoulder Press
  • 4×225# Safety Bar Squats
  • 4×115#  Shoulder Press
  • 4×255# Safety Bar Squats
  • 4×130#  Shoulder Press
  • 4×275# Safety Bar Squats
  • 4×137.5#  Shoulder Press
  • 4×280# Safety Bar Squats
  • 4×138.75#  Shoulder Press
  • 4×285# Safety Bar Squats
  • 4×140#  Shoulder Press
  • 4×290# Safety Bar Squats
  • 4×141.25#  Shoulder Press
  • 4×297.5# Safety Bar Squats (extra 2.5# on right side!)
  • 4×142.5#  Shoulder Press
  • 4×300# Safety Bar Squats
  • 4×143.75#  Shoulder Press

Actually there were a few firsts today. First heavy squat session in the new lifters. I love the way they feel. My feet are so solid with the ground now. First session using all of my change plates (0.625#, 2.5#, 5#, and 10#) at the same time between the two bars. I thought it was the first time I used the washer “plates” but there was one other time right when I bought them.

Since I was lifting by myself I didn’t want to continue with the alternating EMOM of bench press and front squats due to safety of benching alone and with just one rack it wouldn’t be easy to setup unless I squatted off the jerk blocks. Plus I front squatted 3 times last week so was up for something different. It’s easy to shoulder press off the jerk blocks and I don’t get a chance to use the safety squat bar enough, so it was a pretty easy choice.

I actually planned to do a 10:00 alternating EMOM with 4×275# and 4×137.5# but as I warmed up I didn’t feel like going that fast and working up such a sweat. So I started at those weights and slowly added weight. The plan was 5 sets, but then I saw that one more set would use up all of the change I had laying around. Again, easy choice. 🙂 Not really sure how I managed to get that extra 2.5# on the right side of the bar and I actually didn’t even notice it during the set.

Hold On

My knees are feeling a little rough after yesterday. I need to work on my knee-caving issue with the lifts. I don’t have a problem in squats, but in the rebend of the snatch/clean and the dip of the jerk they do dive in.


  • 2×8 Reverse Hyper (210#)
  • Bottom Squat Hold
  • Hang Stretch
  • Box Jumps at 24-30-34-38″

Skill / Accessory

12:00 EMOM (alt)

  • 5 Box Jumps (41″)
  • 2/2 Turkish Get-ups (44#)

Felt good to get in some high box jumps.



All 3 parts done with a partner, alternating rounds. Weight on the bar stays the same.


  • 5:00 AMRAP
    • 3 Snatches (135#, squat)
    • 3 Muscle-ups
  • 2:30 Rest
  • 5:00 AMRAP
    • 5 Clusters (135#)
    • 5 C2B Pull-ups
  • 2:30 Rest
  • 5:00 AMRAP
    • 7 Deadlifts (135#)
    • 7 Push-ups

Done with Bryan. I started the first AMRAP I didn’t get my 3rd snatch back into place on the 2nd set and lost it forward. Then same thing on another attempt. That got me fired up. Bryan missed one is his 2nd round too. Had to go 2-1 on my final set of MU. We finished 7 rounds plus a snatch.

Bryan started the 2nd AMRAP and we got 6+3, then exactly 16 total rounds in the last one. Pretty rough and a mental battle to hold on to the bar. My goal was to go unbroken with the snatches and clusters. Without that miss I would have. Had been thinking about 115# since I came up with this one but figured it would be too easy. Was right.


8 Rounds

  • 20s L-hang
  • 20s Rest

I alternated my grip between regular and underhand each round. Kind of held my feet up in the first round but then just knees up. My hands were on fire by the end of this after all the grip work done in the AMRAPs.

Saturday Snow

Got some sleep last night and in to the gym early this morning. Going to test out a few things before starting the gymnastics focus in another week.


3 Sets

  • 10 Pass-thrus
  • 10 Pass-thrus w/ reverse grip
  • 10 Bar Taps
  • 10 Bar Taps (dynamic)
  • 10 Hollow Rocks
  • 10 Arch Rocks

Chest-to-bar Pull-up Test

  • 3 reps
  • 3:00 Rest
  • 3 reps
  • 3:00 Rest
  • MAX Reps

I put on my leather gymnastics grips just to be safe. Had done 15 reps back in January so thought 20 might be a good number. I ended up getting exactly 20 and then was going to try to knock out some with a regular kip before coming off the bar. But after hanging there for a second I was done. Getting that number in your head before can really mess you up sometimes. Would I have gotten more reps had I not had that 20 number in mind? Who knows. Really happy with the 5 rep PR though.

Then I started lifting with Alex. First big session with the new kicks.


Front Squat

  • 10x20kg
  • 3x70kg (2s pause)
  • 3x100kg (2s pause)
  • 2x120kg
  • 2x130kg

Not used to big jumps like that. Felt easy though.


  • 20kg warm-up
  • 3×40
  • 2x3x45
  • 2×50
  • 2×55
  • 60
  • 65
  • 70
  • 5x1x75

Was going a little slower off the ground and trying to drop under better. Didn’t feel all that great so I didn’t push the weight.

Clean & Jerk

  • 2x2x60kg
  • 2×70
  • 2×80
  • 2×90
  • 100
  • 105
  • 110
  • 2x1x115

Slow off the floor again, at least to 100 I think. Cleans felt money. Jerks weren’t too bad. Alex went a couple more jumps but I felt like that was a good place for me to stop.


3 Sets

  • 5 GHR
  • 15 V-ups

Trying not to lead with my ass on the GHR. They are so hard for me though.

That was a long session!