Short Week

Usually I take Monday off, but I’m heading up north this weekend so switching up my workout schedule a bit. Went to the 9am class.

Warm-up

We did a bunch of shoulder stretching stuff with a PVC pipe.

Strength

Shoulder Press

  • 6×45#
  • 6×95#
  • 6×115#
  • 6x6x132.5#

Accessory

3 Rounds NFT

  • 20 Band Pulls (Yellow CS)
  • 8 Scap Push-ups

Conditioning

5 Rounds

  • 10 Front Rack Lunges (95#)
  • 10 Push Press (95#)
  • 5 Burpees

Round 4 of push presses was a battle, but I just couldn’t do it in round 5. Had to break that last set up into 5-5. Burpees were really slow throughout trying to give shoulders more rest. Finished in 6:47.

Extra

  • 3x10x45# Wrist Curls

Sleep in Sunday

Had a social at CFi list night, which was fun. Got a great sleep until after 9, which is really late for me. Open gym at 11am. Did various stretching to get loosened up.

  • 2x5x135# Stiff leg deadlifts
  • 7×205# Stiff leg deadlifts
  • 5 Rounds
    • 5 Stiff leg deadlifts (255#)
    • 5 Evil wheels

10:00 EMOM

  • 2 Power Snatch (155#)
  • 5 C2B Pull-ups

Felt great! One more pull-up per round than a month ago with the same workout.

Thruster Attack!

4 Rounds

  • 1:30 Tabata
    • 20s Thrusters (65#)
    • 10s Rest
  • 30s Rest

Still able to keep up 8 every round and got 10 on the final round for 98 total thrusters.

3 attempts

  • MAX Handstand Hold (facing wall)

I did 1:30, 1:30, and 1:49!

Haven’t been having any issues with the back, so that’s a good sign.

Out of Nowhere

Still not getting the sleep I should. In to lift with Alex at 9am. Warmed up with various stretching and a little time on the Air Dyne.

  • 3 Clean & Jerks | 40 kg
  • 3 Clean & Jerks | 40 kg
  • 3 Clean & Jerks | 60 kg
  • 3 Clean & Jerks | 70 kg
  • 2 Clean & Jerks | 80 kg
  • 2 Clean & Jerks | 85 kg
  • 2 Clean & Jerks | 90 kg
  • 1 Clean & Jerk | 95 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 105 kg
  • 1 Clean & Jerk | 110 kg
  • 1 Clean & Jerk | 110 kg

No misses all day. The jerks were not feeling good when I started at 100kg, so I was going to stay there. Then I heard Kevin give a cue of heels and something clicked. The next couple felt easy, so I decided to bump up a little. Still felt pretty good at 95% of my max.

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Felt like getting the heart rate up, so I did a little 500m warm-up on the rower and then went to beat my PR of 1:32.2 from April. This happened…
IMG_4971.JPG

Rowed a 1:25.1 for a 7.1 second PR! I have no idea where that came from.

Lucky 7

I need to force myself to go to bed instead of playing stupid games on my phone until late. Been dragging ass too much this week. Went in to CFi at 5:30.

Thruster Attack

  • 5×45#
  • 5×95#
  • Every 1:30 for 5 sets – 12×115#

Made it through all 5 sets unbroken, but barely. Had to dig deep to finish those.

Reverse Hyper

  • 3x10x230#

Good for the back issue.

Kevin and I got some stuff and headed outside…

  • 100m Sled Drag, pulling between legs (30# sled + 135#)
  • 100m Farmer’s Carry (2×53# KB)
  • 100m Sled Drag, pulling between legs (30# sled + 135#)
  • 100m Farmer’s Carry (2×53# KB)
  • 100m Sled Drag, pulling between legs (30# sled + 135#)
  • 100m Farmer’s Carry (2×53# KB)
  • 50m Sled Drag, pulling between legs (30# sled + 135#)
  • 50m Farmer’s Carry (2×53# KB)

Oh the burn in the ass from those bent over sled drags. Forgot how rough those can be. Good to get outside while we can.

Bench Sesh

Shoulders are tired from all of the push presses yesterday. Back was not happy sleeping last night. In to CFi at 4:30 today.

Strength

Bench Press

  • 5×45#
  • 5×95#
  • 5×135#
  • 5×165#
  • 5×185#
  • 5×190#
  • 5×200#
  • 5×210#
  • 5×220#

Felt good! New 5RM.

Gymnastics

4 Rounds NFT

  • 5 Strict C2B Pull-ups
  • Muscle-up
  • 5 Strict Ring Dips

Accessory

4 Rounds NFT

  • 10/10 Kroc Rows (62# KB)
  • 10/10 Side Bends (62# KB)

Conditioning

5 Rounds

  • 30s Row
  • 1:15 Rest

Went balls to the wall on the first round and was able to hold about a 1:20 pace. Distances were 182, 174 172, 168, and 171 meters. Much harder than I expected.

Dubs All Day

Needed that rest day yesterday. My legs are still sore, going on almost a week now. Busy day today, but in for the 9am class.

Warm-up

  • Bottom Squat Hold
  • 20 Squat Jumps
  • Walking Hurdlers
  • Walking Zombie Kicks

Strength

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 2×255#
  • 2×265#
  • 2×275#
  • 2×285#
  • 2×295#
  • 2×305#
  • 2×310#
  • 1×315#
  • 3x2x295#

Felt something coming up on that 315# and let out a big “Fuck!” Dropped weight and had no problem with three more sets.

Skill

  • 1:00 of jumping practice for DU
  • DU work

I got unbroken sets of 39, 102, and 153! New PR!! I actually didn’t even miss on that last set. Had to stop because my shoulders were burning so much and I was starting to get the double under headache. 14 rep PR.

Conditioning

3:00 AMRAP

  • 10 Back Squat (95#)
  • 10 Push Press (95#)

1:00 Rest

3:00 AMRAP

  • 10 Back Squat (75#)
  • 10 Push Press (75#)

1:00 Rest

3:00 AMRAP

  • 10 Back Squat (55#)
  • 10 Push Press (55#)

I got 3+12, 3+1, and 3+14. Had to put the bar down once in the last two AMRAPs. Shoulders were smoked!

Feelin’ OK

Legs are still sore, with some added soreness in my ass. Overall feeling pretty good this morning. Super Sunday at 11am. I really missed programming for this when I was gone for a week. Took things easy today due to all the work some of us did in the GLBRT yesterday.

Warm-up

4 Rounds NFT

  • 250m Row
  • 3/3 Turkish Get-ups (26#)

Focus on getting the body moving. Nothing crazy.

Couldn’t skip tabata thrusters!

Thruster Attack (Week #7)

3 Rounds

  • 2:00 Tabata Thrusters
    • 20s Thrusters (65#)
    • 10s Rest
  • 1:00 Rest

Went with 8 reps every 20 seconds again and pushed for 10 reps in the final round. So 98 total thrusters.

Conditioning

30:00 AMRAP
* Keep moving. Shouldn’t get anywhere near red lining.

  • 400m Run
  • 50 Jump Ropes
  • 20 Russian Kettlebell Swing (44#)
  • 10 V-ups
  • 5 Broad Jumps

I honestly didn’t even keep track of my rounds because it was all about keeping moving with a low intensity. I think I was just short of 6 or 7 rounds, with just the broad jumps left to do.

Did a bunch of rolling after.

Great Lakes Bay Regional Throwdown VII

First GLBRT competing with CrossFit Intuition. It was held at Rise & Conquer Fitness. Teams were made of 2 men or 2 women and each gym could have up to 6 teams. Top 3 team scores counted towards the gym score for the belt. Since we only had 2 Rx teams we didn’t really rank in the gym competition.

Workout #1

12:00 Time Cap

  • Partner A – 60 American KBS (53/35#), Partner B – 30 Thrusters (95/65#)
  • Partner A – 30 Thrusters, Partner B – 60 American KBS
  • Partner A – 30 American KBS, Partner B – 15 Thrusters
  • Partner A – 15 Thrusters, Partner B – 30 American KBS

Both partners may work simultaneously, but can’t move on to the next round until both movements are finished If one partner finishes their work before the other on a round, he/she may help the other partner finish their work for the round.

Our women crushed this and took first place with a time of 6:12! The thruster attack works! Kevin and I did well too with 4th place for the men in 7:01. I was expecting this to be the worst of the workouts, but it really didn’t feel that bad. Everyone was talking about how blown up their forearms were, but mine felt perfectly fine.

glbrt7-1

Workout #2

7:00 AMRAP
* Partners work one at a time and may split the work up in any way.

  • 20 T2B
  • 15 Burpees over the Bar
  • 10 Cleans (115/75#)
  • 20 T2B
  • 15 Burpees over the Bar
  • 10 Cleans (155/105#)
  • 20 T2B
  • 15 Burpees over the Bar
  • MAX Cleans (185/115#)

We had about 3 minutes for the 185# cleans and got 29 reps. It was pretty brutal at the end. We were 5th out of the men.

glbrt7-2

Workout #3

*Split up the work however the team wants, with one person working at a time.

6:00 AMRAP

  • 7 Deadlifts (205/135#)
  • 14 Pull-ups

1:00 Rest

6:00 AMRAP

  • 7 Box Jump Overs (24/20″, touch on top)
  • 14 Wall Balls (10/9′, 20/14#)

Kevin ended up ripping his hands in the first part, which made things a little rough. I had to dig deep. This is where the last few months of hark work paid off. I couldn’t breathe for a good 20 minutes after these 2 AMRAPs were over though.

In the first part we got 201 reps (9 rounds + 7 deadlifts, 5 pull-ups) for 5th place. We were about 1.5 rounds behind the leaders, which I’ll take. Without the ripped hands I bet we would have gotten close to another full round in. Only 154 reps in the second part which was 7 rounds plus 7 box overs, which was pretty terrible, placing us 14th. Kevin couldn’t really handle the medicine ball, so I did the majority of the wall balls.

glbrt7-3-1

glbrt7-3-2

Fun day! We were so proud of our women dominating that first workout and they were on cloud 9. 🙂 Overall Kevin and I were the 5th ranked male team out of 18.

glbrt7-final