Thirties

Now it’s brutally cold after getting all of the snow. Plows came through a few hours before I had to leave for the gym so I was able to get out and go to the 4pm class. My forearms are tight today from holding the handles on the snow blower!

Warm-up

“Roxanne” by The Police

• On “Roxanne” do an air squat
• On “Red light” do a burpee

It turned into air squat burpees during two long stretches of the song and you couldn’t keep up.

8:00 AMRAP

• Duck Walk (30′)
• 20 Groiners
• 10 Box Step-ups (24″)

Didn’t really need another warm-up after the first part and surely didn’t need to tax the legs more with plenty to come. Got through 2 rounds, the walk and the groiners.

Strength

I did a set of 6×95# before starting. No reason to get crazy when we were supposed to take the first five minutes to work up and then stick to a weight for the last five minutes.

10:00 EMOM

• 3 Back Squats
  • 135#
  • 155
  • 175
  • 185
  • 195
  • 5 sets 205

Felt ok and was plenty with so much leg volume coming up. Didn’t wear a belt at all.

Conditioning

3 Rounds

• 30 Wall Balls (20#, 10′)
• 30 cal Assault Bike
• 30 Box Jumps (24″)

I’ve been asking for punishment by choosing the bike lately, especially in a leg dominant workout like this. My goal was to keep every set of wall balls unbroken. That’s not something I have ever tried for sets this large during my CrossFit history that I can remember. Surprisingly it wasn’t bad at all. I think I’ve found a relaxing pace on wall balls. I was money on hitting at/above the target today too. First round on the bike was around 62 RPM and the next two were around 58. People on the rowers were obviously kicking my ass. I never stopped on the box jumps and in the third round I jumped down (no rebound) instead of stepping down. Finished in 16:26.

I’m feeling good lately! Is it the weight I’ve lost, the macro counting, the increased water, or some combination?

Gymnastics

Stayed after for some volume and skill work.

6:00 EMOM

• 10 T2B

I put on my grips and chalked them up. I did five rounds of 10 unbroken and then 7-1-1-1.

10-15:00

• HS Walk Practice

My shoulders were pretty shot from the wall balls and toes to bars, but I felt really good with my balance and keeping my feet off the wall went I got up to it. Didn’t have much room with the class back squatting to work on many steps in to the wall.