Out in the garage around noon by myself.
That sucked!
5 Rounds NFT
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DU
I was cruising along and then crashed trying to get 45 on the way up. I couldn’t even get 15 or 20, so I called it quits around 9:30 in. Not sure what happened there.
Body feels pretty good after doing 14.3 yesterday. My low back is a little tight and some soreness in the hamstrings. Tired from going to a late movie though and a 90 minute nap made me feel more tired. Kevin came over for some squats.
Early in the day I was planning to give Super Squats with 255# a go. After the nap, I changed my mind. All these sets of 10 might have ended up being tougher though. I went through 235# doing them without resting between reps to make it fun.
Kevin took off and I jumped on the Air Dyne (AD2) for a slow 20 minutes. Didn’t even really break a sweat to get 284 calories. I’ve done more in only 10 minutes if that tells you anything.
After 14.2, I moved up from 28,476/109,998 (25.9%) to 22,238/100,690 (22.1%) in the world. I was excited last night to see 14.3 announced. No shoulder work and heavy deadlifts. BOOM!
Hit it up right away this morning to allow recovery time in case I need to go a second time for the team on Monday.
I warmed up with 5:00 on the rower, leg swings, jump rope, mashing the legs with a mobility stick, and some foam rolling. Did some deads with 135# and a few step-ups, but figured the first 2 rounds would warm up the movements.
8:00 AMRAP
I finished 9 deadlifts at 315# for a score of 139 reps and a tiebreaker of 6:40 for my last set of box jumps. I went 10, 9-6, 7-7-6 on the first three sets of deadlifts, and then I think I did some triples and doubles with 275# before going singles the rest of the way. I did step-up, jump downs, which turned into step-downs in the final set. Legs were smoked at the end of this one. Every rep with 315# felt like a max attempt. I know it’s early, but I’m in the top 7% of scores in the world, so I’m pretty excited. Finally something in the Open I could crush.
My legs are trashed from the last few days. Was actually glad to see a deck of cards programmed for today.
About 6:00 on our own. I focused on some bottom squat holds and shoulder stretching for the most part.
“Deck of Cards”
Suits:
Ranks:
I substituted in the Russian Twists for American KBS because of my shoulder. Kept a nice steady pace and was lucky on my jokers, but I did get 4 hearts in a row at one point for 33 burpees. Finished in 26:11 and got home early. Rest day and chiropractor tomorrow. Hopefully the shoulder will be ready to go this weekend for whatever 14.3 brings.
My quads and hamstrings are on fire! Class at 9am again.
Until the Open is done, I’m going to have to do what I can with the shoulder to keep it moving, while allowing myself to still be able to do the workout each week. As soon as the open is over, I’m going to be completely resting the shoulder for a month to let it heal though. Hopefully in a few weeks we’ll be able to do more stuff outside, like running, sled drags, and prowler work. That will be a month of hitting legs, core, and conditioning hard. Then when the shoulder is ready I can start putting in weightlifting focus and work on the upper body strength.
On our own. Did some shoulder and leg stretching
Barbell Lunges
Seated Good Mornings
5:00 EMOM
4 Rounds
Being forced to step down was a nice change of pace. I got a new RPM rope yesterday from Rogue, so used it for the first time today. I really like it! Used the Romain Chair for GHD sit-ups, which isn’t the greatest, but I could really feel my hamstrings at the end of each round. I went 21-22-23-24 on the box jumps, 65-74-58-67 on DU, and 20-21-19-19 on sit-ups. Double unders and sit-ups were probably more like 50 seconds with the transition time.
3×20 Hollow Rocks with hands at sides because getting the right arm overhead was painful.
The chest-to-bar pull-ups on Sunday and toes-to-bar yesterday have fired up the shoulder, so I better take it easy for a day or two. As usual, 9am class.
4 Round Tabata Mash-up
Find a 20RM Back Squat
The last time I attempted a set of Super Squats was July 9th with 255#, when I only made it through 8 reps. I’d done 245# two weeks before that attempt, but my squats were taking a nose dive around this time. I went to class prepared to attempt the 255# today, but after much thought I decided to go for just the 5# PR since it had been so long since attempting a set of 20. It was tough, but nothing even close to as horrible as I remember SS being.
20:00 Cap
Programmed with thrusters, but I need to rest the shoulder, so front squats it was. Turns it into an easier metcon, but still no walk in the park. I didn’t have a final set of 10# plates out, which probably prevented me from finishing. I was 4 reps short of finishing all 100 burpees and 100 front squats.
My squats are feeling strong!
In for the 9am class. So nice not to have to be doing the Open workout on Monday this week.
4 Round Tabata Mash-up
I still can’t really do the pass-thrus all the way back so I did some shoulder stretching on the bar after 2 rounds.
20:00 EMOM
I got between 39 and 54 double unders every round, so probably around 450 total dubs. Didn’t feel the shoulder fatigue like I did in 14.1. I didn’t even try a HSPU again, so did holds and tried to keep as little contact with the wall as possible. Feeling a lot more stable in the position and was up there quite a bit with no support on the wall.
5 Rounds
First time through T2B and wall balls I thought I might have to swap out the movements, but my shoulder warmed up after that. I was able to stay pretty consistent by going 3+8, 3+9, 3+10, 3+7, and 3+5. Had to start breaking up the T2B in the last 2 AMRAPs due to the shoulder and a weakening kip.
Was down to New Species CrossFit in Royal Oak again for day 2 of the BlessTheGym Tour/Camp with Kendrick Farris. Worked on the clean and the jerk today. Tons of carryover from the snatch positioning and drills yesterday. Really glad I went to this with Matt. Was a good experience and reinforced some of the things I need to work on in my lifts.
Got home, took a nap and a shower, then headed over to Survival Fitness to knock out 14.2. After week 1, I was in 28,476th place out of 109,998 men worldwide for top 25.9%. Considering my shoulder isn’t 100% and I was sick for the first workout, I’ll take it. My goal for the year is to finish in a higher percentile than last year, which was top 20%. I just wish I hadn’t taken 2 months to focus on weightlifting, because my engine still isn’t up to where it was.
I warmed up with a lot of shoulder mobility work, about 5 minutes on the Air Dyne, some squat stuff, and who knows what else.
Every 3 minutes for as long as possible complete:
My goal was to get to the round of 14s and get whatever I could. Took it pretty easy in the first 3 minutes, going unbroken with OHS and 3-3-2-2 on the C2B. Didn’t rush the sets of C2B at all. Tried to take it easy on the 12s too, getting the first round done in about 1:15-1:20. Turned into a lot of doubles and singles in these rounds. Didn’t have much rest time before the next 3 minutes. Went 8-6 on the OHS, struggled through the C2B and held on to what I could with OHS to finish with a score of 124. Mission accomplished.
My engine just isn’t what I’d like it to be yet and not doing pull-ups for 2 weeks kind of sucked, especially since my pull-ups aren’t very good to begin with. Shoulder was fine during the workout though. Glad that workout is done and I can get back to training tomorrow. On to week 3.
Hours later I went out to the garage and did CrossOver Symmetry Recovery.
Had a much-needed massage and rest day yesterday. My legs are as sore as they’ve been in months from the various squatting stuff on Thursday.
Matt and I headed down to New Species CrossFit in Royal Oak this morning for some weightlifting instruction from Kendrick Farris. Two hours this morning spent on the snatch and 2 more hours tomorrow morning for the clean & jerk. He had a really simplified way of teaching the lift, which made a lot of things click for both of us. He also was able to get us into good positions we’ve never really felt before. Well worth the $250 and I have some things to work on. Looking forward to the C&J tomorrow!
We did a lot of drill work with an empty bar and some with just 65#. Then at the end we worked up to 155# and did an easy hang power snatch with it from above the knee. I haven’t done over 135# since the 60 Day Challenge ended over a month ago.
Got back to Saginaw and was going to do 14.2, but C2B pull-ups didn’t feel great on my shoulder, so I’ll give it another day or two to improve. I did pull out the rack and get in my front squats though.
Hell yeah!! I was even wearing my lifting shoes (which I haven’t been wearing) since I was going to wear them for the OHS of 14.2 and I was on the downslope of the floor. I didn’t really like feel of those 2 things though. I felt like it was pushing me forward, which you definitely don’t want in the front squat. Still made the lifts though.
My back and hips were sore when I crawled out of bed this morning. I’m thinking it’s from the spinal decompression table since they’ve been ramping up the percentage or whatever setting they use. In for the 9am class.
4 Rounds of Tabata Mash-up
Deadlifts
Wasn’t going near the 5×1 @ 90+% and aggravating my back again. These felt better than the lifts a couple of weeks ago, so I’d say treatments are working.
E2M
* You have 1 minute to complete and 1 minute to rest. Start at 135# and add 5# each new set.
I made it through 150# and got stuck in the hole with the 5th rep of 155#. So that’s 4 full sets plus 4 reps. Pretty brutal. Happy to be able to go through that pressing movement though, because yesterday I couldn’t even shoulder press a PVC pipe!
5 Rounds
Pull-ups didn’t feel the greatest even doing just the kipping variation instead of butterfly to take some strain off the shoulder by eliminating the bottoming out. I had to break up sets quite a bit after the first 10 unbroken. Finished in 4:55. I could feel some weakness in the shoulder doing wall balls too, but did those unbroken without a problem.
Felt good to be able to participate fully with the class. First time in 2 weeks I haven’t had to substitute any movements.
Over to Kevin’s at 6pm for a squat session.
Nice and light. Figured it would be good after deadlifts today.
Then I did Crossover Symmetry Activation (8 reps). I used blue (heavy) and yellow (light) for bands, except had to use the lightest green band on my right side for the 90/90 because the yellow was killing my shoulder.
Worked up a good sweat with the set of 10 at the end.
Finished up with Crossover Symmetry Iron Scap. I used the red bands for Tiger Walk and Bear Hug and green for all of the rest. Super light, but with the injured shoulder it was plenty and I did double the reps for everything.
Nick Momrik's Fitness Logs 