In Cancun until Thursday. Needed that day of rest yesterday while traveling. My back feels great. I thought it would be in rough shape after the competition. Rose and I hit up the fitness center in the hotel around noon.
20:00 AMRAP
1:00 Walk (15% incline at 3.5 mph, increased a little on the last 3 rounds)
10 Push-ups
Could really call it a hike I guess. Had never tried something like that. Never had to break up the push-ups. I think I did 15 rounds plus a little time on the next walk, but lost track. Never really had to slow down on the push-ups, but that estimate should be pretty spot on. Walked 5:00 to cool down. Nothing crazy, but got the heart rate up, sweated, and worked on my push-up weakness. Mission accomplished. Walked 5:00 on the treadmill to cool down.
We went over to Bay City for a 4 person team competition today. Just a fun event without any entry or prizes. We had a great time!
Event 1
12:00
Each person must find a 2RM front squat. Score = total pounds lifted.
All four of us set PRs! Michelle with 155, Monica 195, Kevin 295, and 310 for me. I just hit 315# for a single less than 2 weeks ago! We took second place in the event, by 10# over 3rd. Here are my last two attempts.
Event 2
12:00
Row for max meters
Each partner must row for 2:00 to start and the last 4:00 can be split up however the team wants. Score = meters rowed.
I went first, then Kevin, Michelle, and Monica. We worked as a team to hold the handle and strap each other’s feet in and it worked beautifully. I got back on the rower and switched off to Kevin after about 1:30 or so. He went about the same and I finished off the time with about a minute left. It was absolutely brutal, but we took first with 3,648 meters. Our strategy made a big difference because 2nd place was about 75 meters behind.
Event 3
2 Rounds
30 Pullups
30 Wall Ball (20/16#, 10/8′)
30 Box Jumps/Step ups (24/20″)
30 T2B
Pair up and alternate movements between the pairs. Reps can be split any way the pair wants.
Michelle and I were a pair and Kevin and Monica. I did 30 pull-ups both rounds and about 13 box jumps I think. We finished tied for second and 1 second behind the first place team. It was such a close event! Every rep and second counts.
Event 4
10:00
Buy-in: 50 Team Burpees (synchronized-ish)
1RM max clean for each person in the remaining time
Tried to pace out our burpees so that we wouldn’t die and need huge recovery before starting the cleans. I did all power cleans because of my back and due to the time constraints. Made 205, 225, 255, and 265. Took second easily with 265 for Kevin, 155 for Monica, and 135 for Michelle. We jumped them both up 20# on their final attempts which was probably too much and they both missed. Kind of chaotic trying to get in a bunch of lifts in so little time though.
Overall we ended up in second place, just 1 point out of first. We worked really well together and it was a lot of fun.
I’m happy that my back held out on me for the lifts, but several hours later and I’m already feeling pretty tight and sore. My hips are wrecked from those workouts.
Heading to Cancun in the morning and come back on Thursday. Looking forward to about a week away from weights and will try to get into the chiropractor on Friday to start working on this back. I need to fix it for real.
It was so good to sleep in my bed last night after 9 nights on an air mattress. But the left side of my low back started acting up last night. For half the night it was extremely painful to roll over. Been getting better throughout the day, so hopefully it’s just something aggravated and not a new tweak. The back tweaks I’ve had recently affected the right side, so this is definitely something new. I’ve been using e-stim on it all day.
I went to CFi at 5:30 to work on a few things and then try some things with our team before a local competition on Saturday.
Warm-up
5 Rounds NFT
10 Reverse Hypers (210#)
200m Row
10 Shoulder Press (20kg)
Split Jerks
5x20kg
5x40kg
2x50kg
2x60kg
2x70kg
2x80kg
2x90kg
2x95kg
Felt ok. Didn’t want to push it with my back and not having worked on them for almost 2 weeks. Rest day tomorrow. Hopefully this issue clears up or a 2RM front squat and max clean are going to be pretty tough events.
New set of bumpers I picked up during their Matte Black Friday Hundo specials.
My abs were pretty sore all day yesterday from “Annie” on Monday. She always gets me. I was also extremely exhausted in the afternoon from the thruster-burpee workout I think and had to take a nap.
One last workout at CrossFit Intersect before heading back to Michigan.
Warm-up
1:00 Row
1:00 Air Squats
1:00 Rest
1:00 Row
1:00 Pistols
1:00 Rest
1:00 Row
1:00 Pistols
10 PVC Good Mornings
10 PVC Twists
5/5 One Leg PVC Deadlifts
Strength
Deadlifts
5×135#
5×225#
5×315#
5×365#
5×385#
5×405#
5×315#
Didn’t want to push it too far. Still playing it a little safe, so stopped before my back started to break down.
Conditioning
5 Rounds
10 Box Jumps (24/20)
20 Handstand Shoulder Taps (Facing Wall)
10 C2B Pull-ups
First time doing more than a couple of shoulder taps for fun. Enjoyed them. Went 5-5, 5-5, 5-3-2, 4-3-3, and 4-3-3 on the C2B. Finished in 9:13. Shoulders are feeling pretty wrecked after getting worked hard for the last week and a half.
My last full day in Long Beach. Will likely still get to workout tomorrow since my flight leaves at 1 in the afternoon. Looking forward to getting home and sleeping in a bed! Over a week away is too long.
Warm-up
3 Rounds
30s Handstand Hold (Nose and toes)
30s Rest
30s L-Hang
30 Rest
Empty bar clean progressions
3 Hang Cleans (95#)
3 Hang Cleans (135#)
3 Hang Cleans (155#)
Weightlifting
10:00 EMOM
3 Hang Cleans (175#)
Feel like I’m getting under the bar faster. This really got me sweating. Did 5×45# and 5×65# shoulder press to warm up my upper body for the thrusters.
Conditioning
8:00 AMRAP
3-6-9-12…
Thruster (100/65#)
Burpee over the bar
One of the worst combinations in CrossFit. I finished the round of 15 and got 5 more thrusters.
Still out in Long Beach. Much needed rest day yesterday for my shoulders. Back to CrossFit Intersect this morning.
Warm-up
PVC Warm-up (pass-thrus, around the worlds, good mornings, back squat, OHS)
10 Good Mornings (45#)
Strength
OHS
10×45#
3×95#
3×135#
3×155#
3×175#
2×195#
Lost stability on the way up with the 3rd rep at 195 pounds. One of the coaches pointed out that I get really loose on my left shoulder. Tried to focus on it.
Conditioning
They always do a benchmark workout on Monday. I guess I’m lucky and am in down when it’s a double feature.
“Amanda”
9-7-5
Muscle-ups
Snatches (Full, 135/95#)
*10:00 cap
First time doing “Amanda” for me. I’ve wanted to give her a shot for a while now. I fell through the rings right off the bat on the first rep. What the fuck! You should have seen the faces on the coaches. Knocked out 3 sets of 3 after that. I don’t remember if I started out with a set of 2 or 3 for the 7 or if it was all singles. I did do a set of 2 to start the 5 and then 3 singles. All snatches were singles. I had 4 snatches left when the time ran out. I should have just finished and taken less rest time for “Annie”. I’ll finish next time I do it!
Rest 5:00
“Annie”
50-40-30-20-10
Double Unders
Sit-ups
Just did “Annie” a couple of weeks ago but she is an easy one to repeat. Didn’t have feet anchored and used my travel rope. Had a couple of DU misses. Finished in 7:19.
I was planning to go to the 8am open gym and then to play some beach volleyball, but they changed the schedule starting this weekend. So I went to the 9am barbell class and then stayed for CrossFit right after.
Warm-up
Straight-arm Plank
5 Push-ups
Arm Circles
Shoulder opener up against wall
10 BTN Shoulder Press (45#)
10 Push Press (45#)
5 Shoulder Press (45#)
5 Explosive Push Press (45#)
Push Press
3×95#
3×135#
2x3x165#
2x3x175#
3×185#
2×200#
2×215#
1×225#
1×230#
1×240# (PR)
BOOM! Another PR this week. Happy ThanksGAINing!
Snatch High Pulls
3×95#
3×135#
3×155#
3×175#
3×195#
3×215#
Hadn’t done those in forever.
Then right into the 10am class.
Warm-up
Jog
Dynamic Warm-up (Zombie Kicks, High Knees, Butt Kicks, Side Shuffle, Carioca
Partner Shuttle Sprints
Jog
Stretch
Partner shuttle sprints to light poles.
We split up into teams of 3.
5:00 AMRAP
1-2-3-4…
Deadlifts (143#)
HSPU
First person did the round of 1s, then the next person did the round of 2s, and so on. You could start a movement when the person in front of you finished their reps. Deadlifts had to all be unbroken. Pretty easy deadlifts for me. I went 3rd so did the rounds of 3-6-9-12. The girl behind me got through 13+5 and the other guy was on his 14 deadlifts.
7:00 AMRAP
Relay style, so one person does an entire round before the next person goes.
7 T2B
6 Thrusters (45#)
5 Plate Snatches (45#)
I went first and finished 3 rounds. The guy behind me got through the toes to bar and deadlifts before time ran out. Pretty easy for me. I actually think I would have finished more rounds doing it all alone.
Holy shit did I go into a food coma yesterday. Went to CrossFit Intersect at 8:30am to try to burn off some of those calories.
Warm-up
400m Row
Empty Bar
15 Back Squats
10 Good Mornings
10 Clean Shrugs
10 Muscle Cleans
5 Squat Cleans
10 Snatch High Pulls
10 Muscles Snatches
5 Squat Snatches
40:00 Running Clock
All we had out before starting the clock was our barbell.
Beginning @ 0:00…
30 Burpees (1:28)
3RM Hang Squat Clean
3×135#
3×185#
3×205#
2×225# – Lost grip on 3rd rep during the pull 😦
Beginning @ 10:00…
30 Burpees (1:38)
3RM UB Hang Squat Snatch
3×95#
3×135#
3×155#
Beginning @ 20:00…
30 Burpees (1:32)
1RM Thruster
155#
185#
215#
235#
245# (PR)
Beginning @ 30:00…
10:00 AMRAP of “Cindy” (9 + 24)
5 Pull-ups
10 Push-ups
15 Air Squats
This workout was different from anything I’ve done before. It was really fun trying to figure out how to attack the lifts after the burpees and how much rest to take.
Early to bed again. Just so tired with the time difference here. Went to the 8:30am class at CrossFit Intersect again.
Warm-up
5 Rounds
1:00 DU
1:00 7-10 T2B
I was doing 3 sets of 20 double unders every minute, unless I missed twice in a set, which only happened once. So I totaled 289 dubs. I did 10 unbroken toes to bars every round.
Strength
Strict Press
As a guide they suggested 5-5-3-3-3-2-2-1RM.
5×45#
5×95#
3×115#
3×125#
3×135#
2×150#
2×160#
1×170# (PR)
1×175# (PR)
Finally! After a year and a half I get a 10# PR. So happy!!
Conditioning
5 – 1:00 Rounds
150m Row
Max Burpees
I’m not sure if we were supposed to keep a cumulative count of the rowing meters or get 150m every round. I did the latter and ended up with 816m on my erg. Didn’t bother strapping in after the initial round since it would waste too much time for such a short distance. Did 36 burpees.
5:00 Rest
5 – 1:00 Rounds
100m Run
Max American KBS (53#)
Had to deal with a little traffic a few times. Managed 56 swings.
Really fun workout from top to bottom. The metcons were really interesting because they were working a lot different muscles and you could still push on each piece.
In the afternoon I knocked out a max set of push-ups while sitting around. Got 54 which is a 2 rep PR. Talk about an arm pump after that! Did another set of 40 maybe 20 minutes later.
Early to bed again. Just so tired with the time difference here. Went to the 8:30am class at CrossFit Intersect again.
Nick Momrik's Fitness Logs 