Partner 50s

Got in a little early to do some back mobility stuff.

Warm-up

5-4-3-2-1-1-2-3-4-5

  • Air Squat
  • Sit-ups
  • 30/30′ Shuttle Jog (only there and back each round)

Nice warm-up to get the blood flowing.

Weightlifting

Tall Cleans

  • 2x5x20kg
  • 2x5x40
  • 3×50
  • 3×60
  • 3×70
  • 3×80
  • 3×85

Planning a bunch of C&J tomorrow so wanted to stay light, which the talls force. Felt good dropping under it.

Conditioning

Partner Chipper

  • 50 Box Jumps (30″)
  • 50 Jumping Pull-ups / Ring Swings
  • 50 American KBS (70#)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Presses (95#)
  • 50 Wall Balls (30#, 10′)
  • 50 Burpees
  • 50 Double Unders

We did sets of 5 on the box. I did ring swings because of my shoulder. Focused in keeping everything tight and feet together. Need to do a lot more of those. Swings, lunges, k2e, push presses, and wall balls were all done 15 and 10 each. Burpees were sets of 5 again and dubs were 25 but Bryan actually did 50. Took us 14:38 with his extra 25 reps.

Pressing Eights

Class was doing 14.2/15.2 today, but that’s a no-go for me with my shoulder and pull-ups. Damn, I was so disappointed to miss one of my favorite workouts. 😉 Got to the gym a little after 4:30.

Warm-up

3 Sets

  • 10 Pass-thrus (o/u grips)
  • 10 V-ups
  • 15s GHD Hanging Bridge

Strength -Shoulder Press

  • 8×45#
  • 8×75
  • 8×95
  • 8×105
  • 8×115
  • 8×125
  • 8×130
  • 8×132.5

Maxed out at a higher rep scheme for something different. Fatigued from the handstand push-ups yesterday though.

Conditioning

Looked like a good workout from Aerobic Capacity this week in the Lactate Threshold category so it was on my list to do.

Row

  • Row 1250m
  • 90s Rest
  • Row 1000-250m
  • 90s Rest
  • Row 750-250-250m
  • 90s Rest
  • Row 500-250-250-250m
  • 90s Rest
  • Row 250-250-250-250-250m

Take 10 seconds of rest between each interval during a 1,250 meter section. The first interval of each section was supposed to be at a “strong controlled tempo” so I picked 2:00/500m thinking it should be slower than my 5k PR pace being that this was a total of 6,250 meters. The other intervals of each section are at a 2k PR pace, which is 1:40.5 for me.

Felt pretty good through the first 3,750 meters but could tell it was going to get really rough when I got to that 2nd 250 of the 4th round. Hit all my paces until the final 2. Well, I was 0.1 off on the 3rd to last but that’s because I was ahead of pace and coasted in too much at the end to try and save myself.

I need more of this type of work that burn really gets me at the end of a 500-1000-2000 meter time trial. Or when I’m in a 2nd round of a FGB style workout like yesterday.

2016-02-04-row

Inverted

Still sore from Sunday and Monday throughout my lower body. Went to the 4:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 3×8 Reverse Hypers (210#)
  • 10 Burpees

Strength

Class was deadlifting but I wasn’t going to mess with that after pushing squats too much on Monday. So I did some strict deficit handstand push-ups.

  • 2 @ +AbMat (opposite of deficit)
  • 2 @ 1.5″
  • 2 @ 4″ E30S (4 sets)
  • 2 @ 4″ EMOM (4 sets)
  • 2 @ 4″ E90S (7 sets)

That was some solid volume. They sure go fast on short rest though. I could have kept going with the 90 seconds for longer but everyone was finishing deadlifts at that time.

Accessory

6:00 EMOM

  • 10 Scap Pull-ups
  • + Bar Hang until 30s

Long time up on the bar. Was supposed to be 8 rounds but I wasn’t going to rip my hands open. Must have been really bad for everyone who did deadlifts.

Conditioning

3 Rounds

  • 1:00 Row
  • 1:00 Ball Slam (20#)
  • 1:00 Power Clean (75#)
  • 1:00 Wall Ball (14#, 10′)
  • 1:00 Rest

Kept everything light so I wouldn’t have to stop and would get more aerobic work out of it. Scored 91-87-82 on my rounds. Just can’t keep up that rowing pace when I get tired. I did 27-25-22 calories I think.

Get Inverted

5 Rounds

  • 0:30 Handstand Hold (facing wall)
  • 1:00 Rest

Wanted to spend some more time upside down so did this after class. My head was getting pretty rushed after the conditioning work but I made it through.

Heavy Touch-n-Gos

Lower body is sore from yesterday. Went to the 4:30 class and got there early to do some extra warming up.

Warm-up

  • Crossover Symmetry Activation
  • 3×8 Reverse Hyper (210#)
  • 2:00 Double Unders (172 reps)
  • 1:00 Bottom Squat Hold
  • 50 Jumping Jacks
  • 10 Air Squats

Strength – Back Squat

  • 8×45#
  • 6×135
  • 4×185
  • 4×235
  • 10:00 EMOM
    • 5x2x255
    • 3x2x275
    • 2x2x295

Originally planned to stay at 255 pounds and ease my back into lifting again. Felt good so pushed on. Maybe too much though. Wasn’t wearing lifters or a belt. We’ll see how I feel in the morning.

Conditioning

20:00 EMOM (alt)

  • 4 Power Snatch (155#)
  • 12 Weighted Step-ups (20″, 35# KBs)

Rough! Managed to finish all of the snatches touch-n-go with no misses. I have never done anything close to that many heavy unbroken sets. My hands got real sweaty from having the arms hanging with the step-ups and everything dripping down on to them. I was doing 6 step-ups in a row before switching legs so it would be faster. Still was taking over 30 seconds to do them though.

Midline

  • 100 Sit-ups

Didn’t even look to see what time I started on the clock. Wasn’t going to be close to a PR anyway. Still did them unbroken though.

Rest day tomorrow!

Burning Quads

Late night at the movies. Didn’t feel like leaving home to go to the gym this morning.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Bar Hang
  • Thrusters (45#)

Conditioning

E3M 15:00

  • 10 Thrusters (95#)
  • 10 Burpees Over Bar

Originally thought 115# but changed last minute. Was a good call because it allowed us to keep intensity high. I was flying trying to keep pace with Bryan no the thrusters and was rep-for-rep the whole way. Right on his heels with the burpees too. Was taking us about 38-40 seconds to finish.

Gymnastics

10:00 EMOM (alt)

  • 8 Pike HSPU (30″ box for feet, 2″ deficit)
  • 12 T2B

Not difficult but it’s good to do some lighter reps instead of strict against the wall. Toes to bar felt good and were all unbroken. Getting better at the re-grip in the middle of bigger sets.

More Conditioning

  • 25 Box Jump Overs
  • 25 V-ups
  • 50 Plyo Lunges
  • 25 V-ups
  • 25 Box Jump Overs

Went with side-to-side jumps to start. I think I took 3 sets for the first V-ups, 4 sets for the lunges, 2 sets for the last V-ups, and then did the last 25 jumps turning and facing the box so I wouldn’t trip over it. Finished in 6:26.

Tabata

  • Bottom-to-bottom air squats

Looks innocent enough right? Had never tried this before. It was horrible about 3 rounds in. I even sat down on my ass for a little bit in round 6 because the burn was so bad. I think I got 63 reps. Talk about pumped up quads!

Tall Reps

Was awake early. Got to the gym a little early.

Warm-up

  • Crossover Symmetry Activation
  • Banded Back Mobility
  • Tabata Burpees (did 4 each round)
  • 2 sets of my Snatch warm-up routine (20kg)
    • 5 Muscle Snatch
    • 5 Snatch Press
    • 5 OHS

Tall Snatch

  • 2x3x40kg
  • 2x3x45
  • 2x3x50

Didn’t want to go heavy with my back still not fully recovered and I should be doing a lot more of these talls all the time. Held the bottom position for extra time on each rep as well as after standing up the last rep.

Conditioning

10:00 AMRAP

  • 6 Power Cleans (135#)
  • 6 Push Press (135#)
  • 12 Ball Slams (25#)

Much harder than I expected, mainly because it was push presses I think; push jerks are a lot less taxing. I did the first 3 rounds unbroken, but then had to drop the bar with 2 push presses left in round 4. Then dropped the bar after 5 cleans and did the 1+6 for the other rounds. Finished with 6 rounds, 6 power cleans and 1 push press. The ball slams were destroying me. Not a very good effort.

Get Upside Down

5 Sets

  • 30s HS Hold
  • 30s Rest

Got up nice and close to the wall and was doing well at pulling one or both feet off.

Did some more mobility work on my back to finish up.

Hangin’ Around

My back held up through the night and was ok in the morning again. Not 100%, but much better than early in the week. Went out to the garage around 3.

6 Rounds

  • 5:00 Air Dyne (AD2)
  • MAX L-Hang

Easy recovery pace on the AD. Was able to hold my feet up somewhat high on the first 2-3 hangs, but that quickly went away. Grip was the main limiting factor. My hangs were 32-35-36-30-32-33 seconds. Went 7.97 miles on the bike.

Little Bitch

No problems getting out of bed this morning! 🙂 Went in early before the 4:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 500m Row

Then I was going for a new 1,000m row PR. I went out aggressive wanted to get my pace under 1:30 in the first 250 and then fall back. I did it, but after 500 started to really fall off the pace and feel terrible. I ended up bitching out and quitting at 740 meters. 😦 My average pace at the time was 1:32.7, so still well under what I needed to beat my previous 3:11. I’m kind of glad I stopped though because I was feeling it for about 15 minutes without even giving it that final 250 meter push. Some other day.

Strength

Bench Press (3-0-X-0 Tempo)

  • 3x3x45#
  • 3×95#
  • 3×125#
  • 3×145#
  • 3×165#
  • 3×185#
  • 3×205#

Not sure I’ve done tempo on the bench before. Felt solid.

Conditioning

  • 15-12-9-6-3 Burpees
  • 60-48-36-24-12 Double Unders

It was supposed to be burpees and pull-ups but I did a few pull-ups and it was pretty bad on my shoulder. So I went with 4x reps on the dubs. Missed once. Finished in 5:04.

Rested 3:00 and then did…

2:00 AMRAP

  • Burpees

Got through 38 reps.

Midline

10:00 EMOM

  • 2 Turkish Get-ups

I did 2 sets with 35#, 4 sets with 44#, and 4 sets with 50#.

Lauren was talking about doing something and Jason suggested my old favorite. So I whipped up a scaled version for her and jumped in.

“Annie”

50-40-30-20-10

  • Double Unders
  • Sit-ups

A few reps in I realized I forgot about grabbing DBs to anchor my feet down. If I had been alone I would have stopped. Makes a huge difference. I tripped up once starting the set of 30 because I wasn’t concentrating enough. Still not a bad time with a 6:24 though, which is 25 second off my best.

Best 12.3

metcon2

Still pretty much the same with my back. Went to the 5:30 class after waiting for the Nike Metcon 2s to arrive. They are a solid shoe and seems like they improved the areas that broke down on people that had the Nike Metcon 1s. For $130 though, I’m not sure they are a better buy than the new Reebok CrossFit Sprint TR, which is only $100 or even the Reebok CrossFit Nano 5 for $120. All 3 are great shoes though and you can’t go wrong with any of them.

Since I was a few minutes late to class I didn’t really do much to warm-up other than some bottom squat hold and PVC pass-thrus.

Strength

Bulgarian Split Squats

  • 2 Sets of 8/8 holding 35# KBs
  • 2 Sets of 8/8 holding 44# KBs

Class was doing deadlifts but those were a no go for me. Had my foot up on the Rogue bench.

Conditioning

With not being able to test out 13.2 on Sunday, I was hoping I’d be able to hit this one.

CrossFit Open Workout 12.3 – 18:00 AMRAP

  • 15 Box Jumps (24″)
  • 12 Shoulder to OH (115#)
  • 9 Toes to Bars

I did all step-ups and all push jerks in unbroken sets. T2B were unbroken through 5 rounds I believe, but it might have been 4 rounds. Then I’d do them in 2 sets until the final round where I did 3 quick sets. Finished with 9 full rounds plus 12 step-ups, which beats my best of 8 rounds + 17 reps. I did an extra step-up in the first 3 rounds too because in my head I was thinking it was 18 for some reason. Dummy! Can’t count them though. :-/ In the 2012 Open my score was only 5+21 on this.

Stuck around and did some banded stuff that’s supposed to take pressure off the low back and reset some things.

Also got the new 3rd edition of Greg’s book, which I’ll call the Weightlifting Bible. Won it in a Twitter contest. At 588 pages plus the appendix this thing is a monster.

weightlifting-bible