Yesterday’s workout was a lot more intense than I had planned. Need that every so often though. Getting a massage and have a trip to the chiropractor today. Headed out to the garage after waking up for same active recovery.
My recovery pace is getting faster without any trouble. I even thought of going for 40 minutes today as I approached the last few minutes. Went 15.22km.
I’m feeling those banded ring pulldowns through my back and arms. Legs feel the squats a bit too.
With a continuously running clock…
I’ve only done this once, 2.5 years ago, and I only got 4+4. Today I did touch and go through the 4th round and switched to singles in the 5th minute. Ended up getting 10+9. Almost a full “Grace” in the last 3 minutes. Gets so brutal at the end. My goal was to be able to make it through 10 so I’m really happy with that.
8 Rounds (Tabata)
2:00 Rest
8 Rounds (Tabata)
I got 57 toes to bars and 209 double unders.
21-15-9
Was feeling pretty beat early on with this. Took me 7:06. Huge leg burner!
Did them in 4 sets: 30-30-20-20.
In the afternoon I put the new handles on the Ski Erg and felt like working out. I haven’t hit a garage session is way too long. Warmed up with a 500m ski in 2:10.6.
Feeling good! Getting more used to the shoes and belt each time I wear them. Only 15# shy of my previous best and decided that was enough since it’s 10# more than I’ve done since the back tweaks. No need to rush it. I can feel some squat PRs coming in January for sure.
Used the new Rogue training plates finally. I can fit 295# on the bar where 205# of Hi-Temps would fit before.
I’m 95% sure I’ve narrowed down my leg issue to the rectus femoris of the quad muscles. Starting to try some compression (too 3 bands!) and e-stim to see if that’ll make it feel better. I could definitely feel it at times when squatting, but didn’t seem to affect me.
Banded MU Ring Pulldowns
These come from CrossFit Training via Vivendi Lab. I’m an inch or so away from being able to do strict muscle-ups, so these should really help me out. Sitting on the bumper plate allowed me get full extension through the ring dip portion or else I would hit the ground with my knuckles.
Pretty sure that is the longest distance I’ve done at a high intensity. Even beat my 2,000m PR in the process, which goes to show I had no idea what I was doing when I first got the machine. My last 1,000m was the fastest of the 3 too. The 500m splits were 2:04.9, 2:06, 2:04.2, 2:04.5, 2:02.8, and 2:00.2. Not sure what I was doing in the second 500m. My 2,000m time was 8:19.6 and 3,000m was 12:22.6.
That was fun! Need to hit some solo stuff every week again. The quiet is nice, I can do whatever I want, and it’s a good time to think.
It’s my birthday!
Headed to the gym at 4 for a bro session.
My jerks still got pretty terrible in the last few as I knew it was getting heavy. Almost more of a push jerk really, without much dropping under the bar. Cleans were easy. My shoulder started to feel a little funky so I stopped the jerks there and did a couple more lifts. 120kg is about 265#, which is a 10# PR on my C&J as well as my jerk. Damn that was a lot of lifts! Alex and I were going lift for lift, which was a lot of fun and a good push.
Had never even attempted more than 265# before so these were both first tries. Not much trouble. About 275-276#. I’ll take PRs in 3 lifts in one day. 🙂 Didn’t chicken out on any of the weights either for a 100% day.
Jumped back on the reverse hyper for 3x10x210 to protect my back.
Enjoyed the rest day yesterday. Tried to do some work on my leg with a rolling-pin and a tennis ball. While mom and dad were at church, I did my own worship…
My goal was sub-6 and I did it with ease, beating my previous best by 39 seconds in 5:37. I had 21 reps at 1:00 and 40 at 2:00, then just tried to hold on and keep moving at a solid pace.
Rested for 5 or 10 minutes and then jumped on the Air Dyne (AD2) for 10:00 for 3.31 miles.
Now I won’t feel too guilty as I snack on shit the rest of the day.
Why am I setting an alarm on vacation? Hauled my ass to the gym at 9am, but wasn’t really feeling up for the workout after the last couple of days beat me up a bit.
Thruster
All taken from the ground. Fuck it, might as well go far another PR even though I just did it 4 weeks ago. Now it’s only 5# below my max C&J. Embarrassing.
4 Rounds
Wanted to get faster each round. Splits were 1:46.8, 1:46.7, 1:46.2, and 1:45.2. Mission accomplished.
Went back at 5:30 for some lifting. I did some foam rolling on my quads and then smashed them with a barbell for about 15 minutes. Owww! I did some snatch progressions with am empty bar to loosen up.
Wasn’t expecting to get that high, but ride the wave when it’s working!
Tall Clean
Rough at the end. Wanted to spend more time on the clean than on the snatch, but the work should have some carryover. Left thumb is getting a little tore up, so will be good to have a couple of days off. Jumped on the reverse hyper for 3x10x210# after having some of the 3rd reps crash on me a bit.
I’m a little beat up this morning in a fatigued way. Mid back near the bottom of my scaps is sore. In for the 9am class.
Back Squats
The last 7 sets were done every 90 seconds. I used a belt and my weightlifting shoes today. The weight felt really heavy but started to feel better as I got into the sets of 255. I think I had to get used to a new position with the shoes on. Could feel myself leaning to the left side on some reps due to this weird knot in my right leg that I’ve had for a couple of months now. Need to figure out how to fix it.
4 Sets NFT
Used a 40# sandbag for the push-ups. 20# DB for first set of V-ups and then 30# DB for the other 3 sets.
3 Rounds
The bear always wins. Gave myself a push at the end though. The wall balls really surprised me. I could barely throw the ball up in my last round. We continued each AMRAP where we left off. I got 2+1, then through 4, and finished with 6+1.
Jumped back on the reverse hyper for 3x10x210# after cooling off.
I’ve been excited about this one since I finished making it last Sunday. Probably made at least 10-15 changes to the met-cons until if felt right.
Including warm-up sets, I benched:
It was actually programmed for 6 rounds, but our group was a little slow with Kevin helping out some people, so I cut myself a round short. Still hit a new 5RM on my bench press after not benching in over a month.
“Christmas Couplets”
The goal for the first 3 parts was to scale appropriately to finish each part under 5:00. Then make the 4th section a challenge and keep fighting since there was nothing else to rest for.
I screwed up my first muscle-up again, but didn’t need to come off the rings and as able to get my 3 in. Got 3 in the second set, then hit the wall on my third set and kept missing them. I should have rested more. Probably missed 5 or 6 times before I got in my 3. Held on for all of the snatches. Still was able to finish in 3:28 but could have been close to 2:00 if my muscles-ups hadn’t given out.
Part 2 was just a grinder that you had to fight through once you got into the 2nd and 3rd round. Took me 4:10 to finish.
I had actually programmed the 3rd part to have push-ups first, but we messed up. Worked out fine though. Everything unbroken and finished in 1:53. Quick one but a nice little burn.
The 4th part sucked with the double unders. Was lucky to get sets of 15 or 20 in and eventually started stopping myself at those numbers to try to keep from burning out. Was a ride on the struggle bus and the middle of my back was cramping up during the dubs. I did all sets of toes to bars unbroken though. Took me 7:19 to get done.
Well, my back held out. No issues overnight. Super happy about that. Hamstrings are still sore though. In for the 9am class.
I should have done Crossover Symmetry. Need to get that back into my routine, because my shoulders are not doing very well.
OHS
Garbage! My overhead squats keep getting worse and worse. I need some major shoulder stability work.
5 Rounds
Short little sprint wish a suggestion to use 50-60% of the OHS weight. I’d already decided that 95# would be ideal for this workout no matter what. It allowed me to go unbroken, but not without having to fight the demons in my head telling me to put the bar down in the last two rounds. Did everything unbroken and finished in 4:07. I wanted to try using a clean/jerk grip for the OHS, but after trying and failing on the first rep, that plan quickly changed.
8 Rounds (Tabata)
Got 10 reps every round.
Went back in the evening for some lifting. Warmed up with 2x10x210# on the reverse hyper, bottom squat holds, and light stretching.
15-20 minutes to work up to a heavy C&J (~90%)
Felt pretty easy so I went with it for more than 90%, up to 95%. No problem. 🙂 I think it’s time to
E30S 4:00
Rest 1:00
E20S 4:00
Rest 1:00
E15S 4:00
I took this lifting workout from NOMAD. Thought it looked like fun and it was! The first section was pretty easy. All reps were power cleans and push jerks. After a couple reps I started transitioning right from a power clean into a push jerk without any reset. Then did all of the reps that way for the next 2 sections. I probably should have gone a little heavier since my max C&J is low compared to my strength numbers. Wasn’t in danger of missing any reps here. The 2nd and 3rd sections definitely got spicier and that 15 seconds goes fast at the end. I love workouts like this. Would be really interesting to try this in reverse.
Done with work until January 5th! 🙂
Ended up being 2 rest days since I had a dentist appointment and went to see the Hobbit yesterday. Not enough time to squeeze in a workout, but I needed the extra rest. Legs are still pretty sore today even. Went in for the 9am class.
Deadlifts
Felt pretty solid. Ten pounds more than the double I pulled five weeks ago. I put 475# on the bar but stopped before I got it moving off the ground. Think I was scared. Going to take extra care of the back today with the TENS unit and some rolling.
16:00 EMOM
Was a good push. Jumped on the reverse hyper again for 3 sets of 10 with 210#.
Headed back after 6pm. Did some foam rolling, bottom squats holds, and then 3 sets of 40 shoulder taps (facing wall). Only second time ever doing them, so might as well double the reps I’ve ever done in a set. 🙂 Nice little burn.
4 Rounds
Comes from NorCal Endurance. Took me exactly 37:00 on the clock to finish. Some of my 5 minute rests were longer due to having to go in and select ReRow in the erg’s computer. Here were my splits:
Nick Momrik's Fitness Logs 