She Always Gets Me

Up early again, but slept pretty well and was in bed early. Boy was I wrong about “Annie” not affecting my abs this time around. I should have known better. She always gets me! My core is sore pretty much from top to bottom, with the top and bottom being a lot more sore than the middle. Might have a little to do with the max plank from yesterday too, but probably a lot to do with not being used to anchored sit-ups when we do butterflied legs all the time.

Warmed up with 100 walking lunges and out to the garage around 7.

Coffee Squats

Pause Front Squats (3s in the hole)

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 3×255#
  • E30S 4:00 – 1×275#

The every 30 second work was harder than Super Squats. No question about it. After a couple of reps the breathing was heavy and there really isn’t enough recovery time for the breathing to slow once it gets going. That final rep was the most I’ve had to grind any rep since starting this Squat Every Day “plan” (I’m pretty much wingin’ it and making shit up as I go). I’m not sure I could have gone another 30 seconds for a next rep so glad I picked 4 instead of 5 minutes. I didn’t put the belt on until the singles today. Day 33 complete!

Was supposed to golf but it was raining all morning and chilly. That does not add up to Nick being on the golf course. Warmed up later and was perfect for a run. Went an easy 3.1 miles in 30:06.

Body of Lies

Slept like shit and was up at 6am. My legs and especially knees are aching this morning. First time that I don’t feel my abs the day after doing “Annie” but I did it last night so maybe I’ll start to feel it later. Finally headed out to the garage after 7:15. Warmed up with 5:00 on the Air Dyne (2.3 km).

Super Squats

  • 20×45#
  • 10×135#
  • 5×185#
  • 5×225#
  • 20×260#

I was stalling as much as possible. Took a nice long rest of about 5 minutes before doing the 20 and I could feel my heart rate rising. I was dreading that set. The human body always has a fucking surprise though, doesn’t it? Might have been the best set of Super Squats I’ve done as far as feel goes. I was still breathing like a mother fucker, but my legs felt good and the set only took me 1:35. It took longer to finish with 245# last week! Can’t believe it. I had to check the plates on the bar to make sure I didn’t load it wrong. The body lies to us!

That just makes the rest of the day easy. Mentally gets you going too. Fueled up with a quick breakfast skillet and went to the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Good Mornings

Strength

Deadlift

  • 4×155#
  • 4×245#
  • 7:00 EMOM – 4×295#

Wasn’t going to push it and tweak the back again, so I focused on being explosive with my reps.

Conditioning

14:00 AMRAP
2-4-6-8…

  • Burpees
  • American KBS (70#)
  • Wall Balls (25#, 10′)

Felt like going Rx+ today. Good excuse to slow down. 😉 I broke the swings and wall balls up in 7-5 on the set of 12 but everything else was unbroken. Finished the 14s plus 16 burpees. Walked 200m after.

Midline

  • MAX Plank (on hands)

Made it to 4:30 which is a 24 second PR. My wrists, arms, and shoulders couldn’t take any longer. Don’t get me wrong my core was shaking like an earthquake but that’s not what stopped me.

Did Crossover Symmetry Iron Scap and got out of there.

Annie Are You OK

Legs felt a little weird this morning getting out of bed. Maybe a result of smashing my knees yesterday. Out in the garage just after 7:30 and warmed up with 3:00 Air Dyne (1.38km).

Coffee Squats

Pause Front Squats (5s in the hole)

  • 10×45#
  • 5×135#
  • 5×185#
  • 2×225#
  • 2×245#
  • 2×265#
  • 2×275#

I don’t have anything insightful to say, though do I ever? Was hard breathing in the hole on that last rep so started to lose position coming up.

Lunge University

  • 200 Weighted Walking Lunges (40# vest)

An extra 20# came yesterday for my weight vest, so had to try it out today. Damn that thing is heavy now. Took me 9:47.

I had an appointment at the chiropractor before hitting the gym tonight. Only going once a month now since my back has been doing well. When I got to the gym I did Crossover Symmetry Activation and then jumped into one of my favorite girls since I haven’t done her yet this year.

Conditioning

“Annie”
50-40-30-20-10

  • DU
  • Sit-ups

I knew I was doing well when I felt good at the end of the 50 sit-ups. Didn’t miss any dubs and finished in 5:59, for a 29 second PR! Did anchored sit-ups with some DBs over my feet.

No B.S. Bench Press

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×205#
  • 5x3x225#

Felt strong.

Tall Cleans

  • 5×45#
  • 2x5x95#
  • 2x5x115#
  • 2x3x135#
  • 2x3x155#
  • 3×165#
  • 2×175#
  • 2×185#
  • 2×195#
  • 2x2x205#

Workin’ on that speed under. Rough on those last 3 sets. I didn’t realize how many sets I was doing at the time.

Push Press

  • 3×135#
  • 3×146#
  • 3×157#
  • 3×168#
  • 3×179#
  • 3×190#
  • 3×201#
  • 3×212# (PR)

I missed out on PP triples that CFi did Monday so they fit in well today, especially since I did sets of 5s a week ago. I had 45# plates on and then just kept making 5 kilogram jumps. Felt a little fatigue from the bench press, but I’m liking overloading the upper body with two pressing movements on Wednesday. Need to start putting some work into my jerk though. Gotta keep those shoulders working well, so did Crossover Symmetry Plyometric.

Busted Knee Caps

Ahh, Tuesday mornings I get to relax a little when I wake up since we squat in CrossFit class. Thought I really do enjoy getting straight to the squat rack after I drink my protein.

Warm-up

  • Crossover Symmetry Activation
  • 100 Walking Lunges
  • Bottom Squat Hold

Strength

Pause Back Squats (3s in the hole)

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×225#
  • 3×255#
  • 3×275#
  • 3×295#
  • 1×315#
  • 1×325#

I had planned the triples to 295#. Felt good, so went for a couple of singles. Some days you have to roll with it.

Gymnastics

E30S 5:00 (alt)

  • 3 MU
  • 2 MU

I knew I wouldn’t be able to go with 3s all the way so this seemed right to try. I almost called it quits after 4 minutes because I was dying. Fought for the 3rd rep in that 9th set. Took a few extra seconds before starting the final set of 2, but missed the last rep! 24 muscle-ups in under 5 minutes though. Volume is increasing.

Conditioning

10:00 AMRAP

  • 8 Deadlifts (95#)
  • 4 Curtis P (95#)
  • 8 HR Push-ups

I coasted through this morning. In the second round when I went to take the deadlifts into the first squat clean not really sure what the fuck I was doing, but I pulled the bar in to my legs and smashed myself right under both knee caps. Hurt like a mother fucker! I actually had to walk away and shake it off. I dropped every Curtis P today. Finished 5 rounds plus 8 deadlifts, and 1 Curtis P.

Did Crossover Symmetry Iron Scap and headed home.

Hold For Ten

Feeling pretty good this morning. Always a little stiff in the mornings, but I’ve come to accept that as normal now. Seven days in a row with my HRV being 101+ and all green. In the garage at 7:30. Warmed up with 3:00 Air Dyne (1.37km).

Coffee Squats

Pause Front Squats (10s in the hole)

  • 10×45#
  • 3×135#
  • 3×185#
  • 2×225#
  • 1×245#
  • 1×255#
  • 1×265#
  • 1×275#

Start of week 5, day 29. First time trying a 10 second pause. Holy shit! That’s the heaviest I’ve done for any type of pause front squat. If you can get out of the hole after a long pause, you can stand up your clean.

Lunge University

12:00 AMRAP

  • Weighted Walking Lunges (20# vest)

Did about 240 steps. Kind of lost count, but was able to calculate from steps/min rate, steps per lap (around gym), and number of extra steps over a full lap.

Wanted to move in the late afternoon and here’s the beauty of tracking HRV; since my HRV was up at 106, I could afford to get in a little more work on what would normally be my rest day.

Conditioning

Ski Erg

  • 500m @ 75% of 500m PR
  • 3:00 Rest
  • 2,000m @ 100%

Came out to a 2:20 pace for the 500m. Finished in 2:18.9. I’d never really done a 2k for time on the ski machine. My best split was while going for 3,000 meters if that tells you anything. I started out with a 2:00/500m pace and figured I’d evaluate after 500m. Still felt right at 1,000m, but then with 500 left I knew I could pick it up a bit. Finishing time was 7:53.4 for a 26.2 second PR.

  

Quad Sets

I’ve switched up my mobility work the last few days. I think all of the squatting and lunging is doing a lot for my legs and back on its own. After doing the same stretches for a month it’s time for change. I’ve been following Kelly Starrett’s 14-Day Mobility Challenge | 7 Green Lights (linked to day 1). After the 14 days are up, I’ll probably choose an area to focus on for a few weeks, using some of the stuff learned from the videos. Shoulders will probably be where I head.

Slow moving this morning. Didn’t get out to the garage until about 8:30. Warmed up with 1,000 meters on the Ski Erg (4:44.2).

Coffee Squats

I actually finished my coffee before heading out, but close enough.

2 Front Squats + 5 Back Squats

  • 45#
  • 135#
  • 185#

My back was tight and there was fatigue in my legs. Definitely think I’m feeling those pause squats from yesterday and the work done in the metcon. With back squat volume coming with Super Sunday it was time to adjust my plan for the morning. I always superset the upper body work I’ve been doing on Sundays, so today I turned it into a quad set!

IMG_59025 Sets

  • 2 Front Squats (225#)
  • 5 Back Squats (225#)
  • 12 Incline DB Bench Press (45°, 40-45-45-50-50#)
  • 12 JM Press (45-55-55-65-65#)

That worked up a hell of a sweat. Might be interesting to alternate between legs and upper body in a quad set like that. Did not wear a belt at all.

Today was the first time since I’ve been squatting every day I felt I should scale back the plan. Seems like a good way to close out day 28. Well, not really with squats for the day, with more coming in the afternoon.

Nobody showed up today! Not a single person, other than Alex, but he was weightlifting.

Warm-up

  • Crossover Symmetry Activation
  • 1,000m Row (4:09.5)
  • Bottom Squat Hold
  • 10 Snatch Press (20kg)

Gymnastics & Weightlifting

24:00 EMOM (alt)

  • 3 MU
  • 1 Snatch

That was a really fun EMOM. Didn’t feel in danger of missing any of the muscle-ups. I started with 40 kilos and went up 5 kg every round through. All makes through 90 and then missed the final rep at 95. I had it too, just a little forward and I was able to hold it there for a second, trying to pull it back. Pretty excited about that and ready to test our a max when I’m fresh. I did take some extra time, threw another kilogram on the bar and made 2 PR attempts. Got them overhead no problem, but just didn’t have enough left in my shoulders.

Conditioning

6 Rounds

  • 4x Shuttle Run (40′)
  • 10 Back Squats (135#, no rack)

Sucked even worse than I was expecting. My legs didn’t want to move when I took off running after a few rounds. All sets unbroken and really busted ass in the final round to make sure I got under 6 minutes. Took me 5:53.

I jumped on the Air Dyne for 10:00 just to move after that and in hopes that it’ll help me not get sore. Went 3.02 miles.

Midline

4 Sets

  • 5 Strict T2B
  • 3/3 Turkish Get-ups (44#)

Really took my time today and didn’t leave until after 2. Did Crossover Symmetry Recovery to finish off.

5 Seconds Can Be A Long Time

Surprisingly I didn’t sleep very well last night. I figured being out in the sun would have me so wore out I’d sleep like a baby. I used the A/C in my room for the first time of the year too, so maybe that was it, but otherwise I would have been miserable hot.

Got to the gym a little after 9. Warmed up with 100 walking lunges and some bottom squat hold.

Squat Every Day

Jumping Back Squats

  • 10×45#
  • 5×75#
  • 5×95#
  • 5×115#
  • 5×135#

Pause Back Squats (5s in the hole)

  • 4×185#
  • 4×225#
  • 4×245#
  • 4×265#
  • 2×285#
  • 2×295#

Five seconds is a long time down there. Was starting to round on that final rep so it was a good stopping point. Makes 27 days. I wore the best starting at 245#.

Did an easy 800m run to start 10am class.

Conditioning

Partner Chipper

  • 200 Wall Balls (20#, 10′)
  • 150 American KBS (53#)
  • 100 Power Cleans (95#)
  • 50 Pull-ups

Teamed up with Bryan. We did sets of 20 wall balls, 15 swings, 5 cleans, and 5 pull-ups. The pull-ups sucked with no grip left and so much sweat dripping down on to the hands. Thought I might rip. We finished in 17:54.

Midline

3 Sets

  • 10 GHD MB Pass (14#)

Pretty simple.

Accessory

3 Sets

  • 15 Reverse Hypers (210#)

Double Fronts

Felt that back strain(?) all of yesterday (though not bad) and still there this morning. Pretty warm and I haven’t turned on the wall A/C unit yet, so could have slept better. HRV has been over 100 the last few days though. I actually set the alarm this morning so I had time to get in my squats and eat before heading to the golf course. Still didn’t give myself enough time though.

Warmed up with a 3:00 Air Dyne (1.39 km).

Coffee Squats

Front Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 2×225#
  • 2×255#
  • 2×275#
  • 2×285#
  • 2×295#
  • 2×305#

Well, I was kind of expecting to have to cut it back and just make it a light day with the back tweak. It felt fine, so I pushed the pedal a little. Had planned on 275-290-300, then cut back to 275-285-295, and it felt good so I went for one more jump. Only 5# short of my PR for a double. Not a very good camera angle, but neither rep appears to get too slow and I stayed upright throughout. Happy! 🙂 26th day of squatting.

Walked 18 holes of golf. First time out for a full round and temps got up into the 80s. I was whooped by the time we were done.

Keep it Solid

Thursday is not my favorite morning of the week. At least not until squats are over because it’s Super Squats day. Warmed up with 5:00 Air Dyne (2.28 km).

Coffee Squats

Back Squat

  • 20×45#
  • 10×135#
  • 5×185#
  • 5×225#
  • 20×245#

Went up 20# from last week. My drive up and back positioning felt really good. I’m the most excited about being about to keep that solid back through all of the reps. 25 days in the books.

Over to CFi for the 9am.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 10 Air Squats
  • 2x 15/15 Band Side Steps
  • 15 Toe Touches (last 7 reach up too)

Strength

Romanian Deadlift

  • 8×45#
  • 4×135#
  • 4×205#
  • 4×255#
  • 4×285#
  • 4×305#

I felt something pull on the left side of my middle back on the first rep with 305#. WTF! Tightened up and was able to do the other 3 reps. Better just be a little muscle tweak or I’ll be so pissed at myself. I’ve been working so hard to be smart with all of the squats and it couldn’t be going any better. If a stupid RDL messes me up…grrrr.

Conditioning

  • Run 1 Mile

Nice and easy. Did it in 9:13. When did I get so bad at running?

  • 10-9-8-7-6-5-4-3-2-1 Burpees
  • 10-9-8-7-6-5-4-3-2-1 Air Squats
  • 30 DU

Steady pace. Had 2 misses on dubs, after 7s and after 3s. Finished in 9:10. Did Crossover Symmetry Iron Scap and got out of there.

Two Dozen

Pretty early to bed again last night, was up by 7, and in the garage by 7:30. Warmed up with 50 walking lunges.

Coffee Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×225#
  • 6:00 EMOM
    • 4x3x255#
    • 2x3x265#

Wanted to kind of take it “easy” today, but usually an EMOM like this is anything but easy. I was going to use 255# the whole way, but when I got done with the 4th set I went straight for the 5# plates and threw them on. Maybe not the best idea because in that 5th set I felt a pull in my upper back from holding the rack position. Same area that I tweaked a couple of weeks ago. Took a couple of hours before I really felt it last time, so will see how it feels this afternoon.

24 days of squats…check!

Lunge University

  • 200 Weighted Walking Lunges (20# vest)

Relaxed pace since my heart rate was already up from the EMOM work. Finished in 9:29.

IMG_5894

Damn I look like death in that picture. Can you tell I just rolled out of bed? Done by 8am. How did you start your day?

Was able to get tennis stadium tickets for all 3 days of the CrossFit Games when they went on sale today. So excited!!

Got to the gym at 6pm. Hit Crossover Symmetry Activation and then jumped on the rower.

Conditioning

8 Rounds

  • 1:30 Row @ 1:48-1:50/500m
  • 1:00 Rest

Meter counts were 412-413-414-415-415-414-413-413. Not hard, just putting in work.

No B.S. Bench Press

Cycle 2 Week 2

  • 10×45#
  • 4×135#
  • 4×165#
  • 4×195#
  • 6x4x215#

Feeling solid. I cycled my reps pretty quickly.

Weightlifting

I did some warm-up with the empty bar.

Power Clean + Hang Power Clean

  • 3×1 50kg
  • 60kg
  • 70kg

Clean + Hang Clean

  • 2×1 80kg
  • 2×1 90kg
  • 2×1 95kg
  • 100kg

Started squatting all of these. Got rough at 95+.

Push Press

  • 5×135#
  • 5×155#
  • 5×175#
  • 5×185#
  • 5×195#

Felt brutal. Looked back and I did the same working sets back in January. Here I thought that might be a PR for a set of 5. I would have gone 5# heavier! 🙂 Finished up with Crossover Symmetry Plyometric.