I’m feeling those banded ring pulldowns through my back and arms. Legs feel the squats a bit too.
Warm-up
Crossover Symmetry Activation
Rolling lower back
Bottom Squat Hold
Shoulder mobility
Death by C&J
With a continuously running clock…
1 Clean & Jerk (135#) in the first minute
2 Clean & Jerks (135#) in the second minute
3 Clean & Jerks (135#) in the third minute
Continuing this for as long as you are able.
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.
Skills
8 Rounds (Tabata)
20s T2B
10s Rest
2:00 Rest
8 Rounds (Tabata)
20s DU
10s Rest
I got 57 toes to bars and 209 double unders.
Conditioning
21-15-9
Deadlift (185#)
Box Jump (24″)
Wall Ball (20#, 10′)
Was feeling pretty beat early on with this. Took me 7:06. Huge leg burner!
Wasn’t going to miss a 3rd Sunday in a row. Had to head up north for our family Xmas since my brother flew home early to save money. Made it a one day trip, going up and back.
Warm-up
CSA Activation
3×10 Reverse Hyper (210#)
Shoulder stretching
45# OHS, OH warm-up
Strength
5 Sets
10 OHS (95#)
10 Back Rack Lunges (95#)
Rest 2:00
Nothing crazy, but some quality work. Warmed up C&J with some reps at 95# and 135#.
Conditioning
24:00 EMOM (6 Rounds)
1st: 2 Cleans + 2 Front Squats + 2 Jerks (165#)
2nd: 10 C2B Pull-ups
3rd: 150m Row
4th: 20 Push-ups
The barbell work was the easiest part, push-ups always end up socking for me, but the row was the most deceiving. Rested about 15 minutes before moving on.
5 Rounds
40 Double Unders
30 Box Jumps (24″)
20 American KBS (53#)
Missed once on dubs in the 4th round after 28. I nearly took a header into the box on my first rep. Did box jumps in the first round, but nearly all step-ups the rest of the way. I think I did the swings in 12-8 for the 2nd, 3rd, and 4th rounds with 20 unbroken in the first and last. Took me 15:57 to finish.
Needed that after not doing much for the last week. Hadn’t touched a weight since the competition last Saturday. Shoulders got a lot of work.
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.
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.
Love my Sunday workouts, but probably won’t be home for the next three weeks. 😦
Warm-up
1,000m Row (4:21)
Bottom Squat Hold
Stretching
Gymnastics
10:00 EMOM
3 MU
Felt really good today! Maybe because it was the first thing and I was so fresh. I started working more on the push away at the top while finishing the dip. I think it helped generate more momentum. No real risk of missing any reps today.
Explosive Training
10:00 EMOM
Odds: 3 TnG C&J (155# for 3 rounds, 165# for 2)
Evens: 3 Box Jumps (38″)
Repping out those weights was tougher than I expected. The box jumps weren’t really that hard.
Kind of wanted to skip the workout today because I hate the long ones. I hate cherry pickers more though, so don’t want to be one. Went to the 4:30 class. We did a dynamic warm-up for a few minutes.
Gymnastics
6 Rounds NFT
3 Strict C2B Pull-ups (20#)
3 Strict Ring Dips (3s pause)
I didn’t get my chest to the bar every time.
30:00 AMRAP (Partner)
20 Air Squats
20 Burpees
20 American KBS (53#)
20 Box Jumps (24″)
20 Wall Balls (20#, 10′)
I partnered up with Jared. We simply alternated movements through the first 4 rounds. Then the rest of the way one person did all 20 air squats and we evenly split up the other movements 10/10. We finished 8 full rounds plus 20 air squats, 20 burpees, and 13 kettlebell swings. Grinder!
Midline
8 Rounds (Tabata)
20s Plank Push-ups
10s Rest
Damn! Felt like I was working shoulders more than core.
Weightlifting
Did the jerk footwork drill a bunch as I was cooling down from the workout.
Jerks
5x20kg
3x40kg
3x50kg
3x60kg
3x70kg
3x80kg
3x85kg
Starting to get a feel for a better back leg position and dropping under the bar instead of pushing it up so high.
Feels good to be waking up at a decent time again. Hit the 9am class.
Warm-up
2 Rounds NFT
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Bench Press
10×45#
5×115#
5×165#
XWOD
4-4-4-4-4-4 Bench Press (205#)
2-1-2-1-2-1Plyo Push-up
2s: 18″
1s: 21.5″
Called for 75%, but that seemed took light, so I went up to 80%, which was perfect. Shoulders are feeling kind of beat from “DT” yesterday.
Conditioning
6:00 AMRAP
8 Wall Balls (20#, 10′)
8 Weighted Step-ups (2×40#, 20″)
1:00 Rest
6:00 AMRAP
5 Box Jumps (24″)
5 Burpees
25 DU
I got 6 full rounds plus 3 wall balls on the first part and 5 full rounds plus 5 box jumps, 5 burpees, and 15 double unders on the second part.
Accessory
5 Sets
5 Scap Pull-ups (0#, 20#, 40#, 40#, 40#)
5/5 Kroc Rows (62# KB)
First time doing the scap pull-ups.
Been a long time since I hit an OLY session in the garage. Today that ended. Warmed up with 1,000 meters on the Ski Erg in 4:26.
Snatch Balance
3×45#
3×75#
3×95#
3×115#
3×135# (with 1 fail)
3×155#
3×175#
3×185# (with 4 fails too)
Damn I hate these. Could not get comfortable with 185, but kept trying until I stood it up 3 times. Didn’t realize I hadn’t done a snatch balance in over a year.
Snatch
3×95#
3×115#
3×135#
5x3x155#
Tried to focus on keeping my arms long, but looking at the video it didn’t happen. No misses, but a few saves.
I’m in Estes Park, CO for the week. Had a rest day yesterday while traveling, but was up and headed in to CrossFit Estes Park this morning at 7am for open gym. It’s 1.5 miles above sea level, so more training at altitude.
They seem to follow the main side programming most of the time, so it was “Fran” today. No thanks after doing it a week ago and being at altitude here. I did my own thing…
Warm-up
1,000m Row (4:23)
Strength
Back Squat
10×45#
5×135#
5×205#
5×245#
5×265#
5×285#
Not sure why I got up there in weight so fast. Felt good, but didn’t want to push it and risk tweaking the back again, especially as a guest.
Conditioning
5 Rounds
10 GHD Sit-ups
10 Box Jumps (24″)
Figured I’d better stick to something short as I get used to the lack of oxygen. Took me 5:17.
In to CFi early before the 5:30pm class so I could get in some extra work on my cleans.
Weightlifting
Power Cleans
5×45#
3×95#
3×115#
3×135#
3×155#
2x3x175#
2x3x195#
2x2x205#
Still working on getting under fast. Was feeling pretty good.
Conditioning
6 Rounds
5 C&J (135#)
10 Box Jumps (24″)
Finished in 5:42. The clean & jerks felt great, but I was dying on the box jumps. I’ve missed most of the box jump workouts lately. Makes me excited to tackle “Grace” next Sunday.
Nick Momrik's Fitness Logs 