Shoulder to Overhead Volume

Almost stayed in bed this morning. I woke up in the middle of the night with sore hands from the rowing and was a little beat. But I hauled my ass in for the 9am to get it done.

Warm-up

  • 20/20 Arm Circles (10 forward, 10 back)
  • 20 Behind the Neck Band Pull Downs
  • 20 Diagonal PVC Pass-thrus
  • 15 HR Push-ups

Strength

Shoulder Press 5×1 @90%+

  • 10×45#
  • 5×95#
  • 3×115#
  • 1×130#
  • 1×135#
  • 1×140#
  • 1×145#
  • 1×150#

Scaling all of my lifts back to make attempts. Hopefully the strength will come back soon.

Accessory

20:00 EMOM

  • Odds: 30s Hollow Rocks
  • Evens: 10 Push Jerks (115#)

I was shaking in the first round of hollow rocks, but hung on and made it through every round without taking any breaks. That gymnastics class is paying off big time. The push jerks were easier than I expected. Was able to go unbroken every round in 15 seconds.

Rest 3:00, then…

Conditioning

7:00

  • 4 Wall Balls every 15s (10′, 20# MB)

We choose from 3-5 to do. 4 was tough and I’m not sure I would have made it with 5. I didn’t drop the ball at all; rested it between my chest and the wall. Total of 112 wall balls.

Rest 1:00, then…

1:00 AMRAP

  • Burpees

Had 10 with 25 seconds left and then put the pedal to the metal to get a total of 19, just a split second shy of getting #20 under the buzzer.

I didn’t realize how much shoulder to overhead work that was.

Sleepy Monday

Got really tired last night and was in bed at 11. Slept over 8 hours, but still feeling tired this morning before heading in to the 9am class. My low back is still tweaked, even with the rest day yesterday.

Warm-up

Strength

Back squat 5×1 @ 90%+

  • 10×45#
  • 3×135#
  • 3×225#
  • 2×275#
  • 1×295#
  • 1×300#
  • 1×305#
  • 1×310#
  • 1×315#

No misses today! Stayed in a better comfort zone and felt pretty good. Just Nanos again; no lifting shoes.

Olympic Lifting

Backwards MB throws overhead to work on hip extension. Then work up to a heavy power clean.

The throwing drill was messing up my timing, so I quit doing it. Did some cleans aw 135# and 155#, then went 185#, 205#, 220#, and 235# to match my power clean PR. I landed with really wide feet so decided not to go higher after that. My dropping under the bar kind of sucks.

Conditioning

7:00 AMRAP

  • 7 T2B
  • 14 HR Push-ups

Used the new stuff we learned in the gymnastics class to keep my legs as straight as possible in the T2B and my hip flexors didn’t fatigue like they normally do. I broke one round down to 5-2, but every other round was 7 unbroken, even the last round. I finished 5 full rounds plus 7 T2B and 6 push-ups. We had the option of doing hand release if we wanted and I figure if they are going to be in the Open they’ll definitely require the hand-release, so might as well work on it.

Back to the gym at 8 for open gym. Another rowing workout from the NCLab.

  • 5:00 mod, 3:00 rest
  • 5:00 hard, 3:00 rest
  • 4:00 mod, 2:00 rest
  • 4:00 hard, 2:00 rest
  • 3:00 mod, 1:30 rest
  • 3:00 hard, 1:30 rest
  • 2:00 mod, 1:00 rest
  • 2:00 hard, 1:00 rest
  • 1:00 mod, 0:30 rest
  • 1:00 hard, 0:30 rest
  • 0:30 mod, 0:15 rest
  • 0:30 hard

Row Pacing Template

  • Hard: 2000m PR pace + 0-5 sec (1:47-1:52 per 500m)
  • Mod: 2000m PR pace + 5-15 sec (1:52-2:02)

Oh my! What a fight just to stay on the slow end of the pace ranges. I think I messed up and only took 30 second rest after the hard 2 minutes, but it wasn’t so bad at that point. Going for 5 and 4 minutes hard was the worst. Racked up over 8,200 meters!

Saturday Hangover

Woke up with a little headache this morning from having a few beers with my brother last night. Went to the 10am class.

Warm-up

  • 500m Row
  • Band stretching

We warmed up on our own today.

Olympic Lifting

Work up to a heavy squat clean.

  • Did a little position work with 45#
  • 2×135#
  • 165#
  • 185#
  • 205#
  • 225#
  • 235#
  • 245#
  • F 255#
  • 255#

Was in nanos, which felt different. Didn’t commit to the first try at 255#, but got it on the 2nd try to match my PR. Was up on my toes a bit but hung on. Need to get the confidence up with these weights. I’ll take it today with the tweaked low back from deadlifts.

Conditioning

20:00 AMRAP w/ partner (each does an entire round and then switch)

  • 6 Box Jumps (24″)
  • 6 Thrusters (95#)
  • 6 Burpees

Cora and I were together. We used the same box and she had a bar with 65# for thrusters. Our game plan was to keep a nice steady pace and keep working, then kick it in high gear in the last 20% of the workout. Worked well for us. We each finished 12 rounds and she got a few box jumps in at the end. Every other team came out of the gates hot and I think we were the last team to finish a round each. But by the end of the workout, we’d passed every team but 1, maybe 2.

That’s 233 burpees for me in the last 3 days!

Back to the box at 1 for some gymnastics work taught by Joe.

He took us through the two basic shapes of the hollow and reverse hollow (superman) that translate into pretty much everything. Then we worked on handstands, kipping, bar stuff, and some ring MU stuff. I felt better doing the straight leg T2B than I did the last time I tried. Worked a bit on keeping the legs tight and in good position for my butterfly pull-ups. Joe helped me to get 2 unbroken bar muscle-ups for the first time. One of the biggest take-aways for me was understanding how to come down from the top and get into that hollow position in order to transition into the next rep. Need to put some time into working on it now.

More Burpees

Went to open gym after 5 tonight

Warm-up

Did some stretching.

Strength

Was supposed to do 5×3 deadlifts @ 80-90%

  • 5×135#
  • 5×225#
  • 5×315#
  • 3×385#
  • 2×435#
  • 3×385#

That 435 did not feel good on my back and I barely got it moving off the ground! Cut it short after that. Pretty dumb to jump right in after not deadlifting for 2 months.

Conditioning

15:00 AMRAP

  • 20 Over the bar burpees
  • 20 Snatches (75#)
  • 20 Over the bar burpees
  • 20 Snatches (115#)
  • 20 Over the bar burpees
  • 20 Snatches (135#)
  • 20 Over the bar burpees
  • 20 Snatches (155#)

Snatches felt pretty good, but my engine just died. I finished the 135# snatches and got 1 burpee after that. I think I went 10-5-5 on the 75# snatches, then the first 3 on 115#, but then dropped every rep after that and just kept getting back on the bar.

What a Bear!

Had a needed rest day yesterday and got a massage. Back at 9am today.

Warm-up

  • 20 Air Squats
  • 20 PVC pass-thrus
  • 20/20 Leg Swings
  • 30s Deep Lunge Stretch

Strength

5×3 Front Squats @ 80-90%

  • 10×45#
  • 3×135#
  • 3×185#
  • 3×225#
  • 3×245#
  • 3×250#
  • 3×255#
  • 3×265#

Dialed back my weights a bit today. Felt pretty good.

Conditioning

5 Rounds

  • 3 Bear Complex (135#)
  • 10 Burpees

Rest 5:00 and then do it again.

Shit! I did 3 unbroken bear complex for the first 3 rounds I think, then the first and last round the second time through. I stepped down into nearly all my burpees except maybe at the start and then the last round each time where I tried to push through to finish. 7:38 the first time and 9:20 the second time.

Back to the gym at 8pm for open gym with Brent.

E2M 10:00

  • 150m Row
  • 10 Pull-ups

Rest 10:00

E2M 10:00

  • 10 cal Air Dyne (AD6)
  • 50 DU

The combination of rowing and pull-ups was absolutely brutal after the first 2 rounds. Did pretty well with my double unders getting the second set unbroken.

Tuesday Double

Got a good night’s sleep, but a little sore from the squats. Hit up the 9am class.

Warm-up

  • 20 Arm Circles
  • 20 Traffic Lights
  • 20 Behind the neck band pull downs
  • 20 PVC pass-thrus
  • 20 PVC around the worlds
  • 10 Burpees

Strength

5×3 Shoulder Press @ 80-90%

  • 5×45#
  • 5×95#
  • 3×125#
  • 3×130#
  • 3×135#
  • 2+1×140#
  • 3×135#

Fuck! My strength numbers are down so much. I couldn’t even get 3 in a row with 140 (racked the bar for a bit and knocked out a single for 3 total reps) and was planning to go for 3 at 145# on the last set. 😦

Olympic Lifting

Every 15s for 7:00

  • 2 Clean & Jerks (115#)

Felt pretty good on these, but the second half was a battle. Finished in 5-6 seconds each time. Good work on cycling.

Conditioning

3 Rounds

  • 4:00 AMRAP
    • 10 Thrusters (95#)
    • 10 C2B Pull-ups
  • Rest 1:00

Terrible feeling workout. My main focus here was to work on butterfly C2B through the entire thing, especially fatigued. I think the biggest set I got was 5 with a lot of 2s and 3s, but I’ve never done more than 2 in a row before. Just a brutal workout after that 7:00 of C&J already had us gassed. I got 2+14, 1+16, and 1+18. My endurance in these short go-go-go workouts is pretty bad right now. I’m decent in the mid range and longer stuff or when there is work/rest built-in. Gotta keep grinding with 3.5 weeks until the Open.

Went back in at 7 to do another NCLab rowing workout since tomorrow is a rest day.

Conditioning

6 Rounds

  • 300m Moderate
  • 200m Hard
  • 100m Easy
  • 300m Moderate
  • 200m Sprint
  • Rest 1:30

Row Pacing Template

  • Sprint: sub-2000m PR pace (Faster than 1:47/500m)
  • Hard: 2000m PR pace + 0-5sec (1:47-1:52)
  • Moderate: 2000m PR pace + 10-15sec (1:57-2:02)
  • Easy: 2000m PR pace + 25-30sec (2:12-2:17)

Totals out to 6,600m, which is again a new longest row distance in a day for me, especially after I did another 1,000m at 2:20-2:30 to bring my heart rate down. This one was definitely harder than the one I did on Friday.

Meh Monday

Went to the 9am class again. Feeling kind of blah today after the horrible performance by Manning and the Broncos last night.

Warm-up

  • PVC Burgener Warm-up
  • 2 Rounds
    • PVC pass-thrus
    • Squat Hold w/ 2s Pause
    • Rocket Ships

Strength

5×3 Back Squats in the 80-90% range

  • 10×45#
  • 5×135#
  • 3×205#
  • 3×235#
  • 3×275#
  • 3×280#
  • 3×285#
  • 3×295#
  • 1×305#

Ugh! Didn’t wear lifting shoes today, so not sure if that made a difference or just the increased heavy volume that I’m not used to.

Accessory

2 Rounds NFT

  • 30 Band Pulls (red)
  • 30 Band Good Mornings (black)
  • 30 Sit-ups

Conditioning

7:00 AMRAP

  • 3-6-9… Front Squats (115#)
  • 3-6-9… Box Jumps (24″)

Finished the round of 15 plus 10 front squats. Tried to keep a nice steady pace and not coming firing 100% out of the gate. Had too many trip ups on the box. Did unbroken front squats through 9, then 7-5, 6-5-4, and 5-5.

Worked on my bar kip for a few minutes after class. Trying to keep the legs straight and get all of the power from the hips.

Sledding in the Unplowed Streets

After 3 days in a row back to CrossFit classes and the weightlifting the night before, I was due for a rest day today. Haven’t been sore like this in months. Figured a little active recovery would be good though.

Loaded up the sled with 135# of bumper plates and pulled it around the neighborhood. 1.06 miles in 23:52, almost 4 minutes more than last time due to so much snow in the streets. We got 4-5″ yesterday and the plows haven’t been through my neighborhood yet.

I hate to say it, but I’m quite enjoying these winter sled drags. I’m sure the neighbors think I’m a nut.

I Love Parter WODs!

Went to the 10am class. Was going to rest today, but now I can rest on Super Bowl Sunday or at least just do active recovery on the Air Dyne.

Warm-up

  • PVC Burgener Warm-up
  • 4 Rounds
    • 20s Bottom Squat Hold
    • 10s Rest
    • 20s Jumping Jacks
    • 10s Rest
    • 20s Zombie Kicks
    • 10s Rest

Conditioning

3 Rounds
With a partner, one person working at a time, split up reps however you want.

  • 75 Wall Balls (10′, 20# MB)
  • 50 American KBS (71# KB)
  • 25 Burpee Box Jumps (24″)

We did our wall balls in sets of 15, KBS in sets of 10, and burpee box jumps in sets of 5 the entire way. Everything unbroken and finished in exactly 20:00. Those sets were perfect for not redlining and I had enough juice in the tank to push the throttle on my last 3 sets of burpee box jumps. I was dying after that last push, but other than that it wasn’t too bad during the workout.

Better Already

Day 2 doing the 9am.

Warm-up

  • 10 HR Push-ups
  • 20 Air Squats
  • 20 PVC Pass-thrus
  • 10/10 Leg Swings (S-S, F-B)
  • 10 Burpees

Strength

5×5 Bench Press @ 70-80%

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×170#
  • 5×180#
  • 5×185#
  • 5×190#
  • 5×195#

Little struggle with the last set. Not sure I could have done 200#.

Conditioning

4 Rounds

  • 4×3 C2B Pull-ups
  • 3×3 Deadlifts (165#)
  • 3×2 Hang Power Cleans (165#)
  • 3 Shoulder to Overhead (165#)

Interesting twist with the sets. We could hang on to the bar from movement to movement, but couldn’t do more than the assigned number of reps per exercise at a time. I felt better in this workout than yesterday. Did all push jerks and strung them together in the last two round instead of stopping in the rack after each rep. Finished in 12:32.

Extra

  • 2×5/5 Turkish Get-ups (35# KB)

Went in for open gym around 5:30 for a row workout from NCLab.

  • 500m Moderate
  • Rest 1:00
  • 4 rounds
    • 300m Hard
    • 200m Easy
    • 100m Sprint
    • Rest 1:30
  • 500m Moderate
  • 4 rounds
    • 300m Hard
    • 200m Easy
    • 100m Sprint
    • Rest 1:30
  • 500m Moderate

That adds up to 6,300m. The most I’ve ever rowed was 5,000m in a day, which is pretty terrible when doing it for time. I reset the computer on the rower a bunch of times so I didn’t have to keep track of the rollover meters going into a new round.

Row Pacing Template

  • Sprint: sub-2000m PR pace (Faster than 1:47/500m)
  • Hard: 2000m PR pace + 0-5sec (1:47-1:52)
  • Moderate: 2000m PR pace + 10-15sec (1:57-2:02)
  • Easy: 2000m PR pace + 25-30sec (2:12-2:17)

The hardest part might have been going slow enough during the easy pace. I was under 1:40 for all of the sprints I think and really went close to 100% on some of them. Fun little workout.

Jumped on the Air Dyne (AD6) to do a 1:00 test, but fucked it up because we started with the timers at 0:06 and I forgot to keep going up to 1:06. Still managed to rack up 34 calories even though I slowed down a ton even before stopping early at 1:00. Will try it again next week and should be able to get over 40. I was still shaking from the row actually before doing this.