Feeling a little beat up today. Did heavy squats 5 times this week with a 10# PR in both the back and front variations. Quick little recovery workout in the garage around 10am.
4 Rounds NFT, but keep moving
Just something to keep get a little sweat on and loosen everything up. Getting a massage this afternoon and then have a team competition tomorrow.
Went to open gym. It was a packed house tonight!
3:00 Air Dyne
Felt ok, but wasn’t all that comfortable with so many people moving around me and talking to me when my next minute was about to start. Probably not the best thing to do during an open gym.
Didn’t feel as good as Wednesday, but that’s 3 heavy squat days in a row and 5 this week, so I’ll take the effort. A lot of heavy reps!
10 Rounds
The added deadlift and squat strength is translating to much more power on the rower. My meters were 151/152/153/154/154/154/154/156/157/158 and I still felt great at the end.
Before heading out to CrossFit at the box I lifted a little in the garage. Did a quick 3:00 on the Air Dyne to get the blood pumping.
Back-to-back PRs with squats, back and front. Excited my squats are back!
Headed over to Survival Fitness for the 5pm…
15:00
We started with a PVC and worked our way up to a MAX muscle clean and push jerk for the day. This also served as our warm-up. I got up to 175# and stopped there because the clean was a struggle to get up the last bit without dropping under it. Felt like I was hitting higher on my legs just due to my snatch work.
12:00 time cap, NFT but keep moving
I finished with about 10 seconds left.
10:00 AMRAP
I went extra today and threw up to 11′ since we have to in the competition on Sunday. Good WOD. Did the KBS 30-20 to save my hands from ripping and prevent hitting the red line. Did all of the wall balls unbroken and finished 4+36.
Starting keeping track of food yesterday in an attempt to eat following some of the Eat to Perform guidelines. A lot more carbs than I’m used to eating. Went in at 10am to lift with Kevin.
More snatching! Did my typical 5:00 with 45# on the training for position work and then got into the snatches. Had no plan going in, but wanted to try to set another PR.
When I get up there I have to remember to be explosive and not focus too much on dropping under it. I also need to stay patient with standing up. Was frustrating with so many misses, but mission accomplished. Ten more pounds for a body weight snatch!
Wanted to do back squats, but didn’t really have a plan for them either.
Wasn’t expecting that, especially after already doing so many singles. Felt good to have my squat back. Kevin pointed out that I’d let my elbows drift back sometimes on the way up, which caused my forward lean and ugly squat. I was able to keep it pretty solid after that, but it happened on 335# lift and I was able to power through it.
Back at 7pm to workout with a class.
3 Rounds
10:00 EMOM
Today I learned that the RDL is not another name for a stiff leg deadlift, which I always thought was the case. I’ve always been doing SLDL and calling them RDL. Whoops!
Here are some short demos and explanations from Catalyst Athletics for each type of deadlift:
10:00 EMOM
Trying to use the chin-ups to work my biceps to help out my elbows, which hyper-extend. The right one has been getting achy for a few weeks due to all of the snatch volume.
12:00 AMRAP
Two minutes longer than Open WOD 13.2, but I got about a round less. I did all box jumps until the final round, which I think gassed me a lot more. I never took a break during the Open, but took quite a few today. Managed to get 7+26, but was expecting more. I did all of the push jerks and deadlifts unbroken without a problem.
Rest day, but wanted to get moving a bit and do some active recovery as well. Went out to the garage around 5-ish.
3:00 Air Dyne
5 Rounds NFT
Tried to be as explosive as possible on the GHD sit-ups and was hitting the foot pad with my feed and even had the front of the GHD come off the ground a little on some reps.
20:00 on the Air Dyne for 439 calories and 10.52km.
Went to the 6pm class.
Felt solid.
3 Sets
Wow, those GMs lit up the low back!
5:00 AMRAP
Rest 3:00
5:00 AMRAP
Rest 3:00
5:00 AMRAP
We paired up and just switched back and forth between movements, so maybe got a little extra rest here or there depending on the movements. I was paired up with Matt, so didn’t really get extra rest except for waiting on him on the first set or two of burpees. I did 3+12, 3+6, and 2+11. That sucked!
Stayed after and pulled the sled with 115# total for 1/2 mile in 9:46.
Went over to the Bay City box during open gym.
Still working on the snatches. Really need to start getting in some clean and jerk work too.
If I was feeling good I was going to work up and maybe go for a PR, but my shoulders are still rocked from Thursday and Friday.
I was going to try some max sets of pull-ups, but I kept losing my rhythm after 8 reps. Did about 4 sets like that.
Tried part of an event for next Sunday’s team competition with Katy.
4:00 AMRAP
We alternated minutes and I got about 25 wall balls in during each of my minutes.
6 Rounds
Racked up 88 calories. Legs were dog tired from all of the squats.
6 Rounds
So much easier to maintain a good pace from interval to interval than the damn Air Dyne. Started a little slow on the first round, but picked it up and was consistent the rest of the way.
In at 9am with the day off work since I’m heading to Kalamazoo for a wedding.
Still struggling with the right arm. 200# went up easier than 195# though when I focused on keeping the elbow in a better position.
Looks like my OHS are back. I was in the hole on the 4th rep with 190# but lost it coming up.
I’ve actually been thinking about testing this one. It’s been over a year since I did a 6:44, which was actually my first time doing it. Did a 6:16 today and it didn’t feel that bad once it was over. I was shooting for something close to 20 burpees in the first minute and got 17, which I thought I could sustain. Slowed down a bit, but should have pushed harder.
5:00 EMOM
Struggled on the last set.
In at 10am by myself this morning. Everyone else bailed.
Did 5:00 of snatch position work with 45# on the training bar, a couple of quick snatch singles with 95#, and then started doing a snatch single EMOM. Not a big fan of snatching heavy without anyone around, but oh well.
Had 185# up over me but was too soft and too far forward. Rested 3:00 and gave it another shot with a similar result, but the first attempt was better. I’ll get it next time.
I should have went for more here, but haven’t done them in weeks.
4 Rounds
Felt solid on the rower. Didn’t want to over do it, with plans to go to class at night.
Went to the 7pm class.
3 Rounds
Warmed up with 10 @ 45#, 5 @ 95#, and 5 @ 135#.
Ass To Grass! Back using the weightlifting shoes today to help me out with my squats and stuff. Squats are feeling better finally.
15-12-9
Finished in 4:10. This was just 9 reps of each short of being “Diane” but 9 reps of each more than the 12-9-6 I did in 5:18 back in November. Over a minute faster with 18 total reps extra. I’ll take that improvement! I can probably finally knock out the real “Diane” in a respectable time now.
Rest 4:00
15-12-9
Did this one in 3:41. Liked these WODs!
3 Rounds
Good work to improve shoulder strength and stability.
Thought about going out for a run, but thought better of it. Jumped on the Air Dyne for 30 minutes instead. 575 calories and 14.83 km.
