Yesterday I went to the local Runners to get fit for some new running shoes. Have always heard good things about them. They had me try out a brand I’d never heard of. Felt a little weird for a minute but they were pretty comfortable, so I figured why the hell not. The store has a 30 day return/exchange policy so I had nothing to lose by trying them. The brand is Swiss and is called On.
Woke up later than usual so headed straight to the track without eating anything. Got started a little after 9:30. I wanted to get in my run before it got too hot out.
Aerobic Capacity – Aerobic Threshold
25:00 easy aerobic run (no assigned pace)
5:00 rest
6x
60m sprint
1:00 rest
I went out on the sidewalks from the high school and did 2.55 miles (full log on RunKeeper). Slowly increased my pace over the course of the run. Hard to time myself on the sprints, but was coming up with mid to low 9 seconds. I could beat Usain Bolt with a 40 meter head start. Pretty easy workout today.
The shoes felt odd for the first few minutes but after I settled in to the run I didn’t even notice them.
Will get in the 25 minute ROMWOD at some point today.
Out in the garage at about 10am for an accessory session.
E2M – 6 Sets
2 Strict C2B Pull-ups
4 Strict Pull-ups
10 Weighted GHD Sit-ups (20#)
The pull-ups were harder than I expected. Doing my best to keep all of these strict reps with a hollow body. No issue on the GHDs.
E3M – 6 Sets
10/10 Landmine Rows (80#)
30 Shoulder Taps (feet on jerk blocks)
Push Press
Pause 2 seconds in the dip and 2 seconds overhead.
5×45#
5×95
2×125
2×150
2×165
2x5x180
AMRAP 192.5
Used the assigned percentages. The AMRAP to finish was a nice twist. I got 6 reps, but couldn’t press out the 7th. The dip pauses really start to add up.
Back Squat
6×45#
6×135
2×205
2×245
2×275
3x5x295
AMRAP 295
Was a little worried with this volume since I had been off squatting. Really happy to get 10 solid reps in the last set.
Hang Snatch
Pause 2 seconds in the hang above knee and 2 more seconds in the OHS. End at no more than 80% of max snatch.
2×45#
2×75
2×95
2×115
2×135
2×155
2×165
1×175
I put on the straps for the last 3 sets, maybe it was even 4. Went miss, make, miss with 175#.
Part of the CrossFit class was programmed to do 50 burpees. It’s about the only workout I can beat one of my friends, Michelle, at. She was asking about my previous time, but was still unable to beat it. To be fair they just got done doing “Fran,” but it’s not something that affects her engine and she hadn’t been able to beat me last time fresh. I was in the middle of my squats when the 4:30 class did it, but was at a good time to jump in with the 5:30 class.
Conditioning
50 Burpees
Managed 2:16 for a PR by 2 seconds. Still have the 👑! I could improve if I can hold on to my speed burpees a little longer to start and if I could not fall of as much on pace during the middle. Beginning and end are pretty solid though, being able to get in a bunch of speed burpees to finish up.
Took a little rest before finishing up my lifting.
Was planning to beat the heat and lift before golfing so I woke up early. Wasn’t feeling it though so I got in a 21 minute ROMWOD instead. Walked 18 holes and it was a sticky one today. Was already getting one of my headaches on the 14th hole. Ate, relaxed, and took a long cold shower before getting to the gym at 5:30, still with the head pounding. Started with Crossover Symmetry Activation.
Snatch Push Press + 3 OHS
Three second pause in bottom of each squat.
45#
75
95
115
135
145
155
165
Went 10 pounds heavier than last week and was much more stable overhead.
Tall Power Snatch + OHS
3×45#
3×75
3×95
3×105
3×115
3×125
3×135
Started using straps with 95#. By the end of the first week my hands felt raw. Not going to let that happen this week. I remember a triple with 145 being a struggle in the squat and this was pretty easy for powers.
Snatch Deadlifts
Three second pause above knee on descent.
5×185#
5×205
2x5x215
Used straps for all sets, but still uncomfortable on my thumbs.
Bench Press
5×45#
5×95
5×125
5×155
5×185
5×205
5×225
Been wanting to get in a bench session for a weeks since my last heavy session fell off on BTWB and I haven’t benched 200+ since January. Since today was pretty light and low volume it seemed like a good day for it. Felt much heavier than it should have, being 15# below my best set of 5.
My feet were actually feeling a little sore this morning and my hands feel some too. Headed to the track by 10am to beat the heat.
Warm-up
400m Jog
400m Walk
2:00 Rest
Aerobic Capacity – Lactate Threshold
3 Rounds
500m Run (target – 1:52)
Rest 1:15
400m Run (target – 1:29)
Rest 1:15
300m Run (target – 1:07)
Rest 4:00
The target pace for each distance was the same, at about 21-23 seconds per 100 meters. Felt good in the first round but could tell it was going to get rough. Round two was ok but definitely getting tougher. I was out of gas for round 3 and couldn’t hit any of the targets. Think I hit my threshold? My splits were:
1:49.2, 1:26.3, and 1:03.7
1:51.3, 1:27.9, and 1:05.8
1:59.3, 1:35.5, and 1:11.3
Sat down for 2 minutes and then walked a 400.
Sort of a “rest” day so I’ll do the long 45 min ROMWOD later today.
Walked 18 holes this morning, relaxed a bit, and got to the gym before 6pm. First day of the 2nd week of the weightlifting program.
Shoulder Press
5×45#
5×95
10×115
10×125
8×135
6×145
Wasn’t a cake walk, but I made all of the assigned percentages and reps today.
Front Squat
10×45#
4×135
2×185
2×225
2×245
4x5x265
Thought about cutting back on the loading but glad I stuck with it. The final set was an AMRAP but I couldn’t breathe anymore and had to bail trying to stand up the 6th rep.
Tall Clean
3×45#
3×95
3×135
3×155
3×175
3×195
3×205
3×215
Felt good, other than my hands. Taped my thumbs early on. Up 10# from what I’ve ever done for a triple (even a double) and 30# more than I did in the first week of the program.
Clean Lift Off
5×275#
2x5x295
5×305
Programmed at 95-105% of clean. Few pounds heavier than that on the final set because I’m a lazy loader.
Skill
8 Rounds (Reverse Tabata)
10s Zeus DU
20s Rest
Never missed, but did have to stop one round a couple of seconds early because I was losing my grip on the rope. Finished with 123 reps. Does this count as conditioning during this “weightlifter” period? haha
Yesterday I was up early to play in a charity golf tournament. Fun day but I was exhausted when I got home. Took a 2 hour nap! Did a 19 minute ROMWOD late at night. Felt much better this morning. First time back for Sunday after missing 3 weeks.
Warm-up
Crossover Symmetry Activation
2 Rounds
5/5 Bar Taps
10 Pass thrus
15 Push-ups
20 Squat Jumps
Gymnastics Strength & Barbell Cycling
14:00 EMOM (alt)
5 Strict Chin-ups
5 Power Cleans (135#)
14:00 EMOM (alt)
5 Strict Ring Dips
5 Power Snatches (95#)
Originally I thought I’d do sets of 4 chin-ups but I went with 5 and had no problem hitting every set. Surprised the dips felt so easy after not doing any in quite a long time.
Conditioning
50 Bar-facing Burpees
Had an epiphany with my rhythm right off the bat. Was a lot quicker and used less energy with less movement. Took me 3:29.
Decided to squat after class since I wasn’t feeling tired and the lifting I needed to do later in the day looked like a lot of volume.
Back Squat
First rep in each set has 5 second pause in the bottom. Did the pause with each double. No special shoes, belt, or sleeves today.
6×45#
6×135
2×205
2×235
6x2x265
My traps were already sore (probably from the cleans) and it did not feel great with the bar on my back. First squat session without cutting back the sets.
Evening session to finish up the first week of the Vaughn program. In the garage around 6pm. Started with Crossover Symmetry Activation.
Snatch Balance
Three second pause in the bottom.
3×45#
3×75
3×95
3×115
2×135
2×155
1×165
Missed first try with 155, but then got it right after with a little patience. Need a lot of improvement with these.
Snatch
With a 3 second lift off.
2×95#
2×115
1×135
1×155
12x1x165
Did the 12 singles on an every 90 second clock. Missed attempts 3 & 4, but did 2 more at the end of the clock. Fell into a nice rhythm after those misses.
Clean & Jerk
Three second lift off in the clean and then a 3 second pause in the split.
2×135
2×155
1×175
1×195
10x1x215
Did the final 12 every 90 seconds again. Missed the full 3 second pause in the split a few times as I was off balance, but never missed a clean or jerk. Hands were really feeling beat up in the middle of those 10. Perhaps I shouldn’t have programmed so many lifting reps during class today. 🙂
The aftermath
That ends training for the 1st week of the program. It turned out to be a lot more volume than I originally thought. All of the pauses and tempo work really add up. I think I will stick to a 2 off 1 on schedule and not try to push 3 days in a row unless I really need to. Will keep to very limited WODS too, but try to get in 2 Aerobic Capacity workouts each week.
Soreness is ramping up again after yesterday’s workouts. Really glad I’ve decided to cut back on the squat sets or I’d be in a real world of hurt. Headed to the track around 9:30am. Warmed up with a 400m jog.
Aerobic Capacity
1,000m at moderate pace (4:43 target, 4:56.7 actual)
3:00 Rest
400m at fast pace (1:42 target, 1:37.1 actual)
3:00 Rest
700m at moderate pace (3:18 target, 3:13.4 actual)
3:00 Rest
300m at fast pace (1:17 target, 1:11.2 actual)
3:00 Rest
600m at moderate pace (2:50 target, 2:47.6 actual)
3:00 Rest
200m at fast pace (0:51 target, 0:47.5 actual)
I was pissed I missed the target on the first interval. I was checking my pace through the first few 100s but stopped looking and slowed too much. Made sure to get under the rest of the targets. Not bad and only 2 miles of volume. Walked 400 meters and headed home.
Sinuses started acting up shortly after the track. Took a little nap during the day and headed to the gym around 5pm for week 1 day 4. Did some bottom squat hold but got right into it.
Hang Power Clean + Front Squat
3x20kg
3×40
3×60
3×70
3×75
3×79
3×84
3×87
3×90
Was getting rough on my thumbs since I was using the Eleiko bar. I taped them up at some point. Put on my belt for the last couple of sets I think, but didn’t wear knee sleeves today since not much squatting to do.
Clean Deadlifts
5x100kg
5×115
6x5x130
The six working sets were assigned at 80% of an estimated 1 rep max quality clean deadlift. Say what? I have no idea, so I figured I’d go with 100% of my max clean. I used a hook grip on the warm-up sets and 3 of the working sets, then switched to straps for the final 3 sets because my thumbs were taking a beating.
Pause Split Jerks
2x20kg
2×40
2×60
2×70
2×79
2×84
2×89
4x2x93
Assigned 6 doubles at 60-70%, which I was able to do. Maybe slightly off since I used kilos and converted during the workout since I already had my loads planned out in pounds. There was a 2 second pause in the dip and supposed to be 2 seconds in head tilt, but I paused it the split instead. Chad mentions this head tilt quite a bit, but it felt odd when I tried on Monday with shoulder press. Maybe I’ll have to give it another go next week or look up a video to make sure I’m thinking correctly what he’s asking for. These jerks felt heavier than they should have.
Accessory
5 Sets
10/10 Side Bends (53# KB)
20 Hollow Rocks
30 Zeus DU
Took my sweet time as I had been the entire lifting session. Was able to do every set of Zeus dubs unbroken. Not sure how many more than 30 I can do at this point because the handles are really starting to slide in the last few reps. With my regular RPM dub rope I can easily adjust my hand position and not lose a beat, but it feels like letting go of any grip pressure with the Zeus will be a disaster.
I’ll get in a 23 minute ROMWOD yet tonight after dinner. Getting up early to play in a charity golf scramble since I have a bit of a drive to get there.
Yesterday I was so sore! Walking 18 holes and squatting down to line up putts was not comfortable. The heat and humidity was some of the highest of the summer, which didn’t help either. I did a 46 minute ROMWOD later in the evening.
This morning I was out in the garage at about 8am to get in day 3 of week 1 before heading to the golf course and to beat the heat.
Push Press
Pause in dip for 2 seconds and pause overhead for another 2 seconds.
5×45#
3×85
3×115
3×145
4x5x175
Pausing in the dip is tough and it was hard not to do a very small extra dip to drive back up. I work my knee sleeves all workout this morning and put on my lifting belt for the working sets due to bringing the bar back down so many times. I used the assigned weight, but cut the sets down from 6 to 4 due to time constraints and still easing back into it.
Back Squat
5×135#
5×205
5×235
4x5x265
Felt much better than the front squats on Monday. Was able to go with the assigned weight, but again cut it 2 sets short.
Hang Snatch
Pause 2 seconds above knee and 2 seconds in OHS.
2×45#
2×75
2×95
2×115
2×135
2×145
2×155
2×165
Not supposed to use more than 80% (175), but I was happy to hit 165. I almost lost my grip on the 2nd rep with 155, so I dropped the bar between reps with 165 to reset completely.
Snatch Lift Off
5×200#
3x5x220
Supposed to use 90-100% of full snatch 1RM. First set at 90% felt good so I went to 100% for the others. Much better than the snatch deadlifts felt the other day, but I think the pauses probably had something to do with how heavy it felt that day. I did use lifting straps for all sets of these.
Decided to ride in the cart today on the golf course with another hot day; two in a row would have been a bit much. Headed out to the garage a couple of hours after getting home for a 2nd session. Warmed up with Crossover Symmetry Activation.
Accessory
6 Sets
3 Strict Chin-ups (knees up)
6 Evil Wheels
8/8 Landmine Rows (80#)
As you can see I also had a 25# plate holding down the end of the bar, which added some more weight. Played around with different grip positions for a few sets too.
Conditioning
1,000m Ski Erg
My previous best was 3:45.6 almost 2 years ago. Number in my head was a 1:45/500m average but 20 seconds in I knew that would be a bad idea. Early on 1:47-1:48 was feeling good. Then things started to take a turn similar to how they do on the rower. Managed 3:36.9 for a nice PR.
Finished up with Crossover Symmetry Iron Scap and then a 22 minute ROMWOD later.
Will take a few days to get adjusted back to Eastern time. Little sore in some odd places today. Not as bad as I was expecting though. Out in the garage before noon and warmed up with Crossover Symmetry Activation. Day 2 of week 1 on the lifting program.
Snatch Push Press + 3 OHS (3s pause in bottom)
45#
75
95
115
125
135
145
155
Was supposed to keep it below 80% (175), which wasn’t a problem. 😉 Little shaky with my OH stability after the time away from the bar, but made all of the reps. Dropped the bar to my back trough 135, then tried with 145 but I was too wobbly and didn’t commit. Dropped it down my back and then didn’t try with 155.
Tall Power Snatch + OHS
45#
75
85
95
105
115
125
135
Yay!! Wasn’t expecting that much. Haven’t done much more than this when dropping into the squat (triple with 145 I think). Actually it was the first time doing the power variation of tall snatches. Thankful for powers to save my legs a bit while I adjust to squatting again.
Snatch Deadlift (3s pause at knee on descent)
5×135#
5×185
5×200
3x5x210
Horrible, but did the assigned %. Wore lifting straps. How did I ever snatch more than this? haha
Meant to start back on ROMWOD yesterday but it was a long day and I didn’t finish with the lawn until late. So today I’ll do a double. First 20 minute session after lunch.
Had a chiropractor appointment at 5 and then went to CrossFit Intuition.
Warm-up
2 Sets
5s of StrongFit Triceps & Biceps Openers (5#)
Went light since I haven’t done them in weeks and I never really liked the 10# DB at the gym anyway.
Midline & Gymnastics
E2M – 10 Sets
10 GHD Sit-ups
3 Strict Pull-ups
I’m sure I’ll be sore for the next couple of days after not getting in my GHDs last week. No pain doing the pull-ups!! Finally. 🙂 They were actually really easy but I didn’t want to push it with too much volume. Patience.
Conditioning
3 Rounds
30 Zeus DU
10 Burpees
The heavy Zeus rope is no fucking joke! It wants to fly out of your hands and is so much more work on the shoulders and grip. My biggest set was 17 unbroken I think. Took me 4:28 to finish. I think I went 11-17-2, 8-8-8-6, and 12-12-6. Forced myself to break after the first round because missing did not feel good. I’m interested to see if this helps the shoulder fatigue that comes in to play with regular dub on large sets or if it completely messes up your rhythm.
Did an easy 5:00 cool down on an old Air Dyne someone brought in and then did Crossover Symmetry Iron Scap. Knocked out another 20:00 ROMWOD at home.
It’s so good to be home after only being here less than a day in the last 2.5 weeks. Slept for 12 hours last night! Walked 18 holes and golfed pretty well for not touching a club in 2 weeks. Out in the garage in the evening. Warmed up with Crossover Symmetry Activation.
Had decided a few weeks ago that I wanted to do a lifting program, so might as well jump in today. I found a 4 week program by Chad Vaughn I really liked. Didn’t seem like crazy volume and has a good mix of exercises each day. Had been thinking about something that was only 2-3 days a week, but I can afford to cut back on conditioning a bit right now, especially since I’ve been out of the gym so long anyway. At 4 weeks long I can change switch gears after or jump into something different.
Shoulder Press
10×45#
10×75
10×105
10×115
10×125
6×130 (2 short of the 8!)
2×130
Should have been a set of 8 at 135# to finish, but I knew that wasn’t going to happen and even the 5 pound drop didn’t happen. I took about 20 seconds rest before hitting the final 2 reps. Assigned % were 60-65-70-75 for the 4 working sets. Could tell I’m not used to holding a bar because my wrists were feeling it in the last couple of sets.
Front Squat
5×135#
5×205
4x5x225
Oh my! The warm-up set with 205 was rough so I scaled back from the assigned 70% (240#) and then even scaled back to 4 sets instead of the assigned 6. I’ll probably still be sore as hell from not squatting. Two twenty-five never felt so heavy! Forgot to wear knee sleeves, which would have helped.
Tall Clean
3×95#
3×135
3×155
3×165
3×175
3×185
Felt decent and getting out of the squat wasn’t nearly as bad here. It was written to go by feel and these felt ok. No gas to push it though.
Clean Lift Off
5×225
4x5x255
Didn’t have to scale here, but stayed on the bottom of the range (90-100% of max clean). Did wear straps so I wouldn’t kill my hands too much yet. Need to get used to holding the bar again.
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