Today we did a benefit workout to raise money for a 22-year-old student from CrossFit Bay City. She had a stroke a couple of weeks ago.
Did all singles on the bar and tried to get back on it for the next rep. Finished in 13:34.
My back is really tight. Ugh.
Went in to the gym at 9 to row, since my Air Dyne is broken and just ordered the new parts yesterday.
Slowly increased pace throughout, but still kept it easy. Totaled 6,310 meters.
Did a bunch of rumble rolling after and then 3x15x210# Reverse Hypers.
Didn’t make it up for the 9am since I was up late watching the Duke – North Carolina game. Little conditioning work in my office before lunch.
10:00 EMOM
I used the ceiling and did a double palm touch to it. Wasn’t wearing shoes and was about an inch shy of being able to touch with my finger tips, so the palm slap should have been higher than the 6″ standard. All rounds done in 26 seconds or less. My lungs were really burning after that!
Went to the 4:30 class.
Deadlift
Felt my low back pull during the 3rd rep with 465. Sonofabitch!! Worked up a little faster in weight than I normally do for some reason. Hopefully I feel ok tomorrow.
Mini-Flight Simulator
10-15-20-25-30-25-20-15-10
I think I had 2, maybe 3 total misses. Took me 2:55. Tried a few triple unders after catching my breath.
21-15-9
Went 12-9, 9-6, and 9 on the deadlifts. Stepped down on every box jump. I don’t know what it is about jumping after deadlifts, but the legs just don’t want to work and I didn’t feel like biffing it on the box. I went 8-7-6, 9-6, and 7-2 on toes to bars. Good burner workout. Finished in 6:28.
Made sure to get back on the Reverse Hyper for another 3x10x210# after those deadlifts.
Morning garage workout.
Bench Press
No squatting, so might as well start a new bench program. Today’s goal was to determine a base number that can be done for 5×5 without compromising form. I thought I’d use 205, but after the set with 185# I made the call to take it conservative and I’m glad I did because the last two sets were starting to get hard. I was taking just over 2 minutes of rest between the 5 working sets and then I took a 3 minute break before the max rep set.
It’s probably been 10 years since I concentrated on bench press, so I’m interested to see how my body reacts. I never had a goal to bench 300#, but I’m making it a goal for this year, since it’s actually within reach. Definitely won’t be easy, but it wouldn’t be a good goal then.
Ski Erg
5 Rounds
I don’t remember where I got this from, but it looks like a Hinshaw workout. I did the rest and 100m after the 5th interval. The computer time said 13:34 at the end, but it keeps rolling a little once you stop moving and then doesn’t count up during rest periods. Call it an extra 2 seconds of time roll for each 500m, so 15:54 total.
Finished with Crossover Symmetry Recovery because this damn shoulder is starting to get funky again. Need to take care of it before it turns into the issue I had last year.
Went to the 5:30 class at CFI.
Power Snatch
I’ve done 155 for hang squat triple, but never a power from the floor that I can recall, so last two sets were both PRs.
5 Rounds
I was going to try to do strict handstand push-ups, but ditched that plan after doing 1 rep. Kipped the rest of the way and it was not easy. Shoulder burner! Did all sets of snatches TnG. Finished at 10:06.
I was sweating more from the max plank than from the workout. Was shaking so bad I couldn’t take it anymore and had to bow out before the 3 minute mark.
4,000m – 17:53.5
Longest I had gone before this was 3,000 meters. Notice the change in strokes/minute over the last two splits as pace improved.
Good Mornings
No back squats for me. 😦
5 Sets
My L-sit quickly becomes a battle to hold my knees up.
3 Rounds
The cleans get so terrible and even in the first round due to bar-facing burpees being the worst. I was arm-bending and arm-pulling way too much and can already feel it an hour later. If I dropped too low in the catch of the clean I could feel a nice jolt of pain in my quad too. I broke up the rounds of DT into my usual breaks of 11, 1+8, 1+6 to get rest between movements and not do extra reps. Took me 10:35. I tried to push it on the barbell movements, but knew I needed significant rest in order to not break them up into more sets.
Brrrr! When I checked the weather this morning it was -12 and felt like -29 with the windchill.
Every 3 minutes for as long as possible complete:
I cruised through the first two rounds in about 1:30, doing both sets of OHS unbroken, the first 10 pull-ups unbroken, and then 5-5 on the second set. Loved all of the rest time. I started to feel my quad quite a bit in the second three minutes and pretty much gave up after that. Basically bitched out. 😦 Finished the second set of 12 overhead squats just before time ran out. I really wanted to give it a run to finish the rounds of 14 today. Honestly part of me was afraid of going to that dark place and this injured quad was just the excuse I needed. Disappointed in myself, but I also know it’s not worth it to make it worse. Sucks either way though!
I think I’m going to stay away from any squatting up until the Open and see if the quad can heal up.
Warmed up with some reps at 95#, 135#, and 185#.
10:00 EMOM
Started with 205# on the bar and damn was it heavy for that first round. In the second round I didn’t get the hook grip back after the first clean and knew I was going to lose it, so I just dropped the bar. Took ten off each side and went 185# for the last 8 rounds. Not my day!
2 Cycles
I made it through the first cycle of hollow rocks without stopping for 75 reps, but then really died when they came back around and only got 64 reps with several breaks in cycle 2. I got 40 and 43 calories on the rower and held all of the planks no problem. Had planned to do 1:30 of MB cleans with 1:00 rest for the 3rd part but with my quad made an adjustment to the planks since there were only a few of us.
Not a crazy Super Sunday, but some solid work.
Just the 10am class for me today. I’m starting to cut back on volume and try to push my intensity leading in to the Open.
I got 200 DU.
I was helping out some people with MU swings and got in a few sets of my own. Did 6, 1, and 4 I believe and should have had a strict one I was so damn close.
14:00 AMRAP – Partners
4-8-12-16-20-24-28-32…
Split up the reps however you want. I used 95# and did all snatches. We did 2s, 4s, 6s, 8s, 10s, 8-4, 8-6, 8-8. I split up my snatches on the round of 8 into 4-4 and my 10 into 6-4 I think with a quick breather before picking the bar back up. Everything I did in unbroken sets. Box jumps were easy. We finished the round of 28 and the 32 reps on the bar. For the first time I can ever remember, I actually felt better with snatches as the rounds went on and doing 8 unbroken wasn’t an issue for me, so something must be working.
The plan was to go 45 minutes on the Air Dyne, but after 20:30 and 9.18km, this happened…
Stripped right out! Hopefully Schwinn will cover the new part. If you’re going to buy an Air Dyne, go on craigslist and buy an old used model, because they hold up much better than any of the new stuff. Or try out an Assault AirBike.
So then I jumped on the Ski Erg for an easy 3,000 meters in 15:50.
Up a little earlier than normal so I could get in some work before the 9am class.
E45S
I set the clock for 20 rounds and planned to go until failure, but never failed, so I did a 21st round when the clock ran out. It was about time for class to start anyway.
After that initial set in the video, I concentrated more on keeping my feet together and I’m constantly battling to trying to fight to keep the system tight.
I did some zombie kicks during warm-up of class and then deadlifts with 155-245-315 each for sets of 4. Mixed in a couple of box jumps too.
I hesitated on a few jumps, which is stupid at those heights. Afraid of this damn quad!
I was behind everyone else coming from the XWOD so only did one weighted plank with 45# for 2:00 instead of the programmed stuff.
8:00 AMRAP
All unbroken. Pull-ups were rough on the hands after all of the muscle-ups, but held on and no rips. Step-ups were a little rough on the quad, but I still tried to evenly distribute the reps between the legs. Did 5 full rounds plus 8 pull-ups and 6 swings. Tried to minimize my kip on the pull-ups and keep the system tight. Can always be better.
Nick Momrik's Fitness Logs 