## Year 5

I started CrossFit 5 years ago!!

Didn’t have candy to pass out so I hid out at the gym for a couple of hours.

### Clean

• 5x20kg
• 3×40
• 3×60
• 2×75
• 1×85
• 1×93
• EMOM
• 5x1x101
• 5x1x108
• 5x1x115
• Heavy Single
• 1×120
• 1×124
• Clarked 128

My head is my biggest obstacle.

### Clean Pull

• 3x117kg
• 2x3x124

3 reps with a pause at the knee + 1 rep floating

• 1 set @ 111kg
• 2 sets @ 117

### Pause Back Squat

3 seconds pause in the hole.

• 2x100kg
• 2×112
• 3x2x121

### Midline

5 Rounds

• 20 Hollow V-ups
• 20 Russian Twists (53# KB)

Those V-ups were terrible after round 1; had to break them up way too much. Did all of the twists unbroken and finished in 6:40.

## Dip Commitment

Feeling lazy and tired today. Body feels beat up from the class met-cons yesterday too. Out in the garage after the Lions game.

### Split Jerk

• 5×45#
• 3×95
• 3×135
• 2×165
• 1×195
• 1×215
• EMOM
• 5x1x235
• 5x1x250
• 5x1x265
• Heavy Single
• 1×275
• Miss 285

I gave up during the dip on the first attempt with 265, but racked it right back up and nailed it. Mental games! Nice to still be able to go up after so many heavy singles in the EMOM.

• 5x3x205#

### Back Squat Jump

• 3x3x95#

Skipped out on the ab work. Happy to still get in a pretty solid session feeling tired.

## Twice a Partner

Feeling a little rough from last night, but made it to class. Warmed up with a 1,000 meter run.

### Strength

• 7×45#
• 7×135
• 7×185
• 7×205
• 4x7x2225

Stood on a 55# competition plate and did all sets with a neutral grip.

### Conditioning

8:00 Partner AMRAP (alternate rounds)

• 10 cal Row
• 5 Power Cleans (155#)

Paired up with Bryan. Should have tried going unbroken on the cleans from the go, but we didn’t try until our last 2 rounds each. I went first and got through 6 rounds. We got 11+4 total. Rested 3:00 before a second AMRAP…

8:00 Partner AMRAP (alternate rounds)

• 3 Power Snatch (115#)
• 6 Toes to Bar

Bryan went first and we got 17+6, so I was able to get through 8+6. Real nasty on the grip. Everything unbroken.

## Snatch Lockout Sucks

Legs were feeling heavy this morning. Went to the gym tonight and Alex worked in with me on the snatch work. First day of Catalyst OTM Week 5.

### Snatch

• 5x20kg
• 3×35
• 3×45
• 3×55
• 1×65
• 1×72
• EMOM
• 5x1x78
• 5x1x83
• 5x1x88
• Heavy Single
• Miss 90
• 1×90
• Miss 92
• Miss 92

I was rushing with the first rep at 88 due to 2 of us lifting in the minute and the weight change. Picked the bar back up and made the lift though. It was getting squirelly with the 88s but I made the rest of them. Not a good performance with the heavy ones after. I can’t get that shit locked in. 😦

### Snatch Pull

• 3x90kg
• 2x3x95

3 Pause reps (knee) + 1 Floating

• 85kg
• 2 sets @ 90

### Back Squat

First rep of each set has a 5 second eccentric tempo.

• 3x70kg
• 3×90
• 3×110
• 3×122
• 3×131
• 3×133
• 3×135
• 3×137

Things were feeling rough on the way up, so I scaled back from 3 sets with 137. Actually started feeling better in those last 3 sets so I think I could have made the prescribed weight.

### Midline

• 5 Sets
• 30s L-sit (hands on boxes)
• 1:00 Rest
• Rest
• 3 Rounds (for time)
• 5/5 Turkish Get-ups (35#)

Tried something different by using the boxes today for the L-sits. Definitely a lot easier on the arms without holding on to the rings or parallettes. I decided to go lighter on the get-ups and just get them done because I was almost at 2 hours already. Alternated arms every 5 reps. Finished in 4:55.

## Heat It Up

Planned to go to class today, but when I heard burpees (80) were on the menu again, I had second thoughts. When it started snowing, the decision to stay home and heat up the garage was easy. Picked a workout I haven’t done in 3.5+ years.

### Warm-up

• Crossover Symmetry Activation
• 2 Sets
• 5 Step-ups (24″)

### Conditioning

15:00 AMRAP – CrossFit Games Open Workout 11.2

• 12 HR Push-ups
• 15 Box Jumps (24″)

Did all box jumps with step or jump down. Not rebounding made a huge difference from my previous score of 10+6. Only got through 8+14 today. The push-ups were probably considerably slower too, since I weigh a lot more. Only time I really stopped though was during the push-ups. I split them up to 7-5 each time.

That’s all for today. Don’t always need 3+ sections to a workout session.

## Make It 7

Out in the garage in the evening.

### Snatch

• 5×45#
• 3×75
• 3×95
• 2×115
• 1×135
• 1×145
• 1×155
• 1×165
• 4x1x175

Missed 155 trying something different, but reset and got it.

### Clean & Jerk

• 5×45#
• 3×95
• 3×135
• 2×165
• 1×185
• 1×200
• 1×215
• 4x1x230

Cleans felt a little heavy today.

### Front Squat

• 2×235#
• 2×260
• 2x2x275

These felt really good! Didn’t wear a belt at all and was able to stay upright.

### Accessory

28:00 EMOM (alt)

• 5 Strict HSPU
• 6 Evil Wheels
• 8 Ring Rows (feet elevated)
• 15 Lying Leg Lifts

Set the clock for 20:00, planning on 5 times through, but the handstand push-ups were holding up so I went 2 more sets through.

Put a bow on deload week. Hopefully I can get in the next full week of the program before I leave the country. Then that might be it for dedicating time to lifting.

## Burpees Again

Went in early before the 5:30 class. Instead of doing the class back squats since I squatted yesterday and my back has been weird, I did day 4 of lifting since it was only two movements.

• 5x20kg
• 5×40
• 3×60
• 2×75
• 1×84
• 5x1x90

### Push Jerk

• 5x20kg
• 5×40
• 3×60
• 2×75
• 1×81
• 5x1x86

Then I was ready to jump in with class…

### Conditioning

E30S 5:00

• 6 Burpees

Took me about 12 seconds each set. There have been burpees during the last 4 classes I’ve gone to.

10:00 AMRAP

• 10 American KBS (53#)
• 10 Push-ups
• 10 Goblet Squats (53#)

My goal was not to put the kettlebell down, except obviously during the push-ups. I took a split second of rest at the top of the swings and got in some breaths before and after each set of push-ups. Mission accomplished going unbroken and transitioning from one movement straight into the next. Had to really concentrate on holding the KB during the swings from so much sweat. Finished 6 rounds plus 30 reps. Felt the burn on that one!

## 1 Mile Race Test

When I looked at Timehop today, it’s pretty crazy it has been exactly a year since I did the 2k rowing test after following 12 weeks of Rowing WOD and now I’m testing my mile in the 14th week of Aerobic Capacity. I swear I didn’t plan this.

### Aerobic Capacity – 1 Mile Race

• 400m Jog
• 2:00 Rest
• 200m Run (target: 0:41)
• 2:00 Rest
• 200m Run (target: 0:41)
• 4:00 Rest
• 400m Run (target: 1:21)
• 6:00 Rest
• 1 Mile Run

Once again I don’t understand why the target paces for the warm-ups were so fast. That’s the 5:20-5:30 / mile pace range when they are supposed to give me a feel for the pace of my mile. No fucking way I can hold anything close to that. Maybe they used a typical 400m to mile ratio of 22% based off my recent 1:02 for the 400, but my ration before starting the program was 34%, so not anywhere close to “normal.” Would seem odd to calculate it that way and not take into account my most recent mile PR.

I’ve had a goal to run a 6 minute mile for a few years (haven’t worked on it until this year) and even though I thought it was still too far out of range, I figured I’d go for it. So I used a target pace of 0:45 for the 200s and 1:30 for the 400m. The warm-up 200s felt good at 40 and 45 seconds. Then when I ran 1:33 for the 400m I was getting worried at how gassed it felt.

Maps have been broken on the Garmin site for over a week, so I can’t really look at my laps how I’d like to. I have to rely on memory from looking at my watch during the run. Hopefully they get the site fixed soon!

From what I remember… The initial 100 was 21 seconds and 200 in 44. Then things slowed a bit to finished the first lap in 1:33. I think I finished the second lap at about 3:20, which would be a 1:47 lap and the third lap at 5:05 for a 1:45 lap. I didn’t push it hard enough over those 2 laps. 😦 Was able to kick it in over the last 150 meters to finish at 6:42 for a 1:37 final lap. I’ll be interested to see how accurate my memory is. Have to admit I’m pretty disappointed in myself for not pushing harder. Wanted a lot more than a 9 second improvement.

### Fatigue Factor

When I started, my 400 time was a 1:04 and my mile was a 6:51. Those improved to 1:02 and 6:42. Hinshaw always talks about the “Fatigue Factor” and how 20-21% is the average he’s seen over all of the Beyond the Whiteboard data. Mine was calculated at 34.1% when I started and is 34.8% now. Terrible!! I need a lot more work on volume.

I was finally able to find the formula in a comment from Hinshaw

The fatigue factor uses the following formula devised by Pete Riegel:

T2 = T1 x (D2 / D1)C
where:
D1 = distance you already raced
T1 = time for the known distance
D2 = distance you want to predict the time
T2 = predicted time for the new distance

After still not being able to come up with correct fatigue factors, I looked up the Riegel formula and Hinshaw missed that it’s the the power of C! Solving for C and knowing the 2 distances, which is the fatigue factor in our case…

Fatigue Factor = $\ln(T2/T1)/\ln(4)-1$

Yes, you have to use logarithms (I’m using natural logs) to solve this. T1 is your 400m time in seconds and T2 is your mile time is seconds.

If you don’t feel like messing with calculators, I whipped up some javascript and a quick form you can use. Go to http://jsfiddle.net/nickmomrik/8an6nzdd/3/ and change the default numbers in the form (leave the code alone) to see what your fatigue factor is.

### Final Thoughts

This was the 27th workout of the Aerobic Capacity program and with the changing weather, will be my last for the year. I’ve been waiting for the mile test to come up for a few weeks and it came at the perfect time with the forecast not showing anything in the 60s this week. Since starting on August 5th, it took me about 11.5 weeks to get through this first workout of the 14th week.

I enjoyed the program a lot and would recommend it. At \$30/month it won’t break the bank. Overall the workouts were challenging but there were only 2 times where I couldn’t hit/beat the assigned paces. Maybe because my ratio is so bad I should have been going even faster. I may start again in the spring so I can follow it for longer next year. Time for more CrossFit classes.

After watching the Lions make another comeback win, I felt like I should do more today, so I headed out to the garage to get in week 4 day 3 of lifting.

### Power Clean

• 5×45#
• 3×95
• 3×135
• 2×165
• EMOM
• 1×185
• 1×195
• 1×205
• 5x1x215

I decided to go with powers again to save my legs.

### Clean Pull

• 3×215#
• 3x3x245

Used straps for the three working sets.

### Pause Back Squat

2 seconds in the hole.

• 2×135#
• 2×185
• 2×225
• 3x2x245

No belt and no sleeves today. Felt really good actually.

### Midline

• 3/3 Turkish Get-ups (40#)
• 3/3 Turkish Get-ups (45#)
• 3x  3/3 Turkish Get-ups (50#)

I’m going to have to try left arm first next time to see if it still floats around as much.

4 Sets

• 20 Twisting K2E

Much easier without grips on.

## The Day Before

Out in the garage after 11.

### 30:00 Clock

• 0:00 – 25 Push-ups
• Air Dyne
• 10:00 – 25 Push-ups
• Air Dyne
• 20:00 – 25 Push-ups
• Air Dyne
• 29:30 – 25 Push-ups

All sets were unbroken and went 8.59 miles for a nice recovery. Hopefully can do the mile test tomorrow since it looks like the warmest day of the week by a lot.