I organized a private class at CrossFit Park City again this year for Automattic‘s Grand Meetup out here in Park City, UT. Kenzie and Doug coached the class and once again it reinforced that it’s the best box I’ve been to. After they gave an introduction to what CrossFit is all about we got into it…
Warm-up
2 Rounds
50 Lateral Hops (over crack)
10 Air Squats
10 Spidermans
We also did some movement prep for the workout with a PVC and then empty bar.
Conditioning
12:00 AMRAP (Teams of 3, one person per movement)
10 Thrusters (95#)
10 Burpees
200m Run (Pace setter)
So you got some rest while you waited for the runner to get back in. Teamed up with Jeremy and Simon. I got through 3 times and just had the run to go in the 4th. Surprised how well I handled the altitude, so the hiking must have adjusted me pretty quickly.
“Slept in” a little so I missed out on the 5k run this morning. Figured I’d go out and push myself on a hike instead. Went 2.21 miles in 59:40, getting up to 7,950 feet (+1000 from start).
At 3:30 I went out running on the mountain trails with Automattic’s very own crazy running guy to learn more about heart rate training. Wore one of his Garmin watches and learned a lot of stuff. My goal was to stay in the 130-145 zone and I actually did much better than I expected. We went about 2.75 miles in probably 40 minutes or so. Might have to pick up one of the heart rate watches, which will be much better than the strap I have for that type of training.
Told myself I was definitely going to get out for some hiking here this year. Was going to hit up the fitness center this morning but saw a few people were heading up the mountain, so I joined in. Went 1.51 miles in 56:31.
Will try to stay on Eastern time through the week to make transitioning home easier and I have some early morning running and stuff planned anyway. Knocked out some stuff in my room this morning. No shoes, rubber floors, or anything fancy. Put in reps. Took somewhere between five and ten minutes between each piece.
100 Hand Release Push-ups
Started out with sets of 5 for as long as I could sustain. Had 50 done around 2:10 or so but then it was a struggle. Took me 6:03, which is a far cry from my 5:04 PR in March of 2013.
150 Air Squats
Didn’t stop, but the pace slowed quite a bit. Took me 5:15.
Tabata Hollow Rocks
They always start out so well until about the 4th round. Got 112 reps.
Didn’t sleep great and woke up with a headache. Coached the 9am class and got in some overhead mobility work laying on a medicine ball while holding a bar overhead on the ground. Saw it somewhere on Instagram a couple weeks ago and have done it several times now; works well.
Rowing WOD Week 11 Session 1: 2k Pacing
1500m (row as first 1500m of 2k)
Should be falling right into the 2k pace at about 250m.
15:00 Rest
1000m (as middle of 2k)
Hold steady pace.
10:00 Rest
500m
Treat the beginning as the start of a 2k with a sprint start and then fall into rhythm.
Sprint out final 300m as if it was the end of the 2k.
The goal pace I picked several weeks was 1:41/500m which would give me a really big 2k PR. I wasn’t that far off and now I’m confident I can hold it through 1700m before sprinting to the finish for an even better time. Leaves me excited for the test when I get back from a week in Park City. I’ll probably catch up on session 2 of this week first though and then give myself a couple days between. I’ve continued to set the drag factor to 133 and seem to have hit a groove with it after some adjustment time.
I did organize a trip and “intro” type class at CrossFit Park City again. Last year we had 13 people attend and there are 38 signed up this year! I’ll also be doing some running and hiking during the week. Will be a good week away from the gym after a pretty brutal few days last week.
Up early and headed down to Chesaning for the GLBRT (Great Lake Bay Regional Throwdown) at CrossFit Steel Courage. Bryan and I teamed up and we also had Michelle and Jess team up.
Event #1
8:00 AMRAP
10 Pull-Ups
20 Wall Balls (20#, 10′)
30 Double Unders
We alternated movements the whole way. We both messed up way too much on our dubs, which sucked. In practice we had done 8+24 in 10:00, not having the correct time. Today we got 6+29, so our practice was better and we even made sure to have the wall ball picked up and ready today which we didn’t do in practice. We placed 8th in this. Should have been a good one for us. Meh!
Workout #2
Part A
20 Clean & Jerks (85/115)
20 Clean & Jerks (95/135)
20 Clean & Jerks (105/155)
Part B
2:00 MAX Deadlifts (145/205)
We had recently done the Grace thing in the Team Series, so didn’t practice this one at all. We decided to go a little more than pacing and push it by doing 7-7-6 on the first two weights and were hoping for 5-5-5-5 on the 155# bar. Well, we got the first 5-5 and then it fell apart having to go with 5 doubles. We finished at 3:55 and then got 59 deadlifts. They subtracted a second from your score for every rep of the deadlifts, so our “time” was 2:56, good for 6th place.
Workout #3
21-15-9 (1 person on each movement)
OHS (65/95)
Box Jumps (20/24)
45 Toes to Bar (1 person working)
9-15-21 (1 person on each movement)
Thrusters (65/95)
Burpees
This one is kind of confusing, but basically both movements are being worked on at the same time in the first and last part, but nobody can start the set of the next number until the set before is done.
I did 21 box jumps, 15 overhead squats, and 9 box jumps, with Bryan doing the opposite movements. We went 12-13-10-10 on the T2B. I did 9 thrusters and he did 9 burpees. Then Bryan did 8 thrusters and I think I only got in 5 burpees; was dying on those. I finished the set of 15 with 7 thrusters and he killed off the burpees. I think we went 5-6-5-5 on the last set of thrusters and I have no idea how we split up the burpees. Finished at 5:59 to destroy the 7:07 we did a week ago. That got us 5th place in the workout. The thrusters actually felt pretty good today compared to our practice, but we used a much different strategy that worked out. Easily the highlight of the day. We were pretty pumped after that improvement and pushing it.
Overall we were the 7th place team. Just didn’t have any high enough finishes for the big points. Wish the first workout would have gone better, but the huge PR on #3 made up for it and then some. Fun day!
Didn’t sleep worth a shit and woke up with my wrists feeling like they had deep bruises from the velcro straps of the leather grips I wore for the T2B. That went away in the afternoon though and I actually felt pretty good. We got going around 5:30 again.
Warm-up
2×8 Reverse Hyper (160#)
Bottom Squat Hold
Various Clean + a few front squats (45-95-155-185-205-225-235#)
Team Series Event #7 – 20:00
7-rep-max front squat (from the ground)
Having to take it from the ground added a new element. Did a clean and extra squat with 245# to see how it felt. Then knocked out all my reps with 255# and called it a day. Our entire team was done in less than 10 minutes. My back was starting to feel it during those reps and I didn’t want to get hurt with another event and a partner competition tomorrow morning. Satisfied. Our team total was 795#.
Team Series Event #6
As a relay in the order M1-M2-F1-F2, each athlete completes:
30 deadlifts (185/135 lb.)
30-calorie row
30 overhead squats (95/65 lb.)
Bryan went first with a 4:30, I got a 4:37, Jess 6:25, and Michelle 4:23. I did 18 deadlifts, dropped to rotate my hands, and picked the bar right back up. Was averaging about 1,600 cal/hr on the rower, and did my OHS in 3 sets of 10. Those were rough from rep 1. My upper body was shaking all over the place, probably from all the work we did yesterday. Total team time of 19:55.
Doing the Team Series was a lot of fun and a good challenge. Definitely some workouts that took us out of our comfort zone and things we wouldn’t come up with. Now off early in the morning to Chesaning for the local throwdown we call the GLBRT (Great Lakes Bay Regional Throwdown).
Feeling good again today, so glad the head cold moved through quickly. In around 5:30 to get half of the Team Series workouts done.
Warm-up
3×8 Reverse Hypers (160#)
Crossover Symmetry Activation
Muscle Snatches
Team Series #5
Karen: 150 Wall Balls
Grace: 30 C&J
Diane: 21-15-9 Deadlifts & HSPU
Randy: 75 Snatches (75#)
Each person on the team does one benchmark. I got to do my first Randy. Went 15-10-10-7-8-8-5-6-6. After 25 my shoulders felt like they were going to explode. Took me 5:01 in the splits (and 4:57 by video) but sure didn’t feel like that long. Our total time was 20:49 with splits of 5:47, 8:41, and 15:48.
Team Series #8
200 toes-to-bars, while 2 teammates hold loaded barbells overhead
200 shoulder-to-overheads (135/95 lb.), while 2 teammates hang from the pull-up bar
Horrible! For T2B I think I did 4 sets of 10 and then maybe 7 and 7, maybe? Not sure. We finished those at 7:41 and literally took about a minute to peel off wraps and shit before we started on the S2OH reps. We paired up doing 5 and 5 the whole way and then switched with the hangers. Just kept moving. Hanging wasn’t a big deal, especially using a mixed grip. We finished at 17:23.
Shoulders are absolutely destroyed! Events 6 & 7 tomorrow.
Sunday night I would feel my sinuses started to go a little nuts. Didn’t feel great on Monday so decided to take a rest day. By 8pm I was kind of miserable. Had to take Tuesday off work because I couldn’t stare at a computer without my eyes watering like crazy and if I sat up my nose wouldn’t stop dripping. Woke up feeling much better today though. Was unsure if I should do anything but decided to go in around 5:30 and get my rowing finished for the week.
Row: Engine
2 x 6,000m with 5:00 rest
Pacing:
Set 1: 2000m at rate 19, 2000m at rate 20, 2000m at rate 21
Set 2: Repeat and try to go a little faster (no more than 0:02/500m at each level)
I set a pretty slow goal of going 2:15-2:14-2:13 on the first set and figured I’d see how I felt after that. If I wasn’t feeling good I was prepared to just head home. Ended up feeling great though so bumped it up 2 seconds for each rate on the 2nd time through.
12k in less than an hour of total time (including rest). A few weeks ago I thought rowing that far was nuts and now it’s not that big of a deal.
Cool Down
3×12 Reverse Hyper (160#)
Rolled lower back
OH mobility work
Next 3 days are going to be rough with the CrossFit Team Series workouts and a local partner competition.
Got to the gym early so I could do some pre-hab. My shoulders have felt a little wonky the last couple of days.
Warm-up
3×10 Reverse Hyper (210#)
Crossover Symmetry Activation
OH Mobility/Stretching
Strength
OHS (5-10-X-5 Tempo)
45#
75#
95#
115#
135#
155#
175#
190# (dumped after the 10s in the hole)
My shoulders were not feeling stable today, even in early sets. I did 185# last week so I had to go for more this week even though the stability didn’t seem to be there I didn’t even try to stand up with 190 because the bar was moving all over the place. Was a win just to get the 5 second descent and 10 seconds in the hole, which is still 15 seconds under tension.
Accessory
4 Sets
5/5 Single Leg RDL (155#)
5 Evil Wheels
Felt a little tightness in my low back on the first 2 sets. Focused more and was good to go.
Conditioning
At an 80% pace. We haven’t paced one of these in quite a long time and figured it would be good going into a tough week for me.
8:00 AMRAP
5 Thrusters (75#)
5 Burpee Step-ups (24″)
3:00 Rest
8:00 AMRAP
5 Pull-ups
10 Russian KBS (70#)
15 Plate Hops (on 45# plate)
I got exactly 8 rounds in the first and 8+4 in the second. I think. I wasn’t using chips to keep track like usual, since it was more about just going at a steady and even pace.
I kept the programming on the easy side since I was planning to head back in the afternoon to knock out the first rowing session. Busy week with the Team Series workouts and local competition on Saturday so need to get the rowing done early. Got to the gym around 6pm. Didn’t do any warm-up at all; right on the rower.
Row: 2k Pacing
5 Sets
750m
5:00 rest
Pacing
Sets 1-2: 2 splits slower than 2k pace (1:43)
Set 3: 1 split slower than 2k pace (1:42)
Set 4: 2k pace (1:41)
Set 5: As if it was the last 750m of a 2k race
Even though I worked out in the morning, I was hoping for a better outcome than session 1 last week, which I think was a nutrition failure. I’ve upped my carbs since then.
No bonking today! Nailed the pace in every set. I started to kick it in with about 250 meters left on that final 750m simulation and could have done so earlier. Very pleased though. I also wore my heart rate monitor for shits and giggles. Got it up to 167 in that final row.
Nick Momrik's Fitness Logs 