Got in a little early to do some back mobility stuff.
Warm-up
5-4-3-2-1-1-2-3-4-5
Air Squat
Sit-ups
30/30′ Shuttle Jog (only there and back each round)
Nice warm-up to get the blood flowing.
Weightlifting
Tall Cleans
2x5x20kg
2x5x40
3×50
3×60
3×70
3×80
3×85
Planning a bunch of C&J tomorrow so wanted to stay light, which the talls force. Felt good dropping under it.
Conditioning
Partner Chipper
50 Box Jumps (30″)
50 Jumping Pull-ups / Ring Swings
50 American KBS (70#)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (95#)
50 Wall Balls (30#, 10′)
50 Burpees
50 Double Unders
We did sets of 5 on the box. I did ring swings because of my shoulder. Focused in keeping everything tight and feet together. Need to do a lot more of those. Swings, lunges, k2e, push presses, and wall balls were all done 15 and 10 each. Burpees were sets of 5 again and dubs were 25 but Bryan actually did 50. Took us 14:38 with his extra 25 reps.
Didn’t make it to the gym today. Too many beers at the Brew-Ha-Ha last night. 🙂 Hashtag lightweight! Out to the garage to get in work before the start of the Broncos game. Warmed up with Crossover Symmetry Activation.
Strength – Shoulder Press
5×45#
5×95
5×115
5×125
5×135
5×145
5×150 (PR)
3×155 (PR)
3×160 (PR)
3×162.5 (PR)
17×95
Haven’t shoulder pressed in almost 2 months so it sounded good to get in some volume. Best 5 had been 145 and best triple was 152.5. PR city! Went for max reps on the drop set.
Conditioning
6 Rounds
15 Push-ups
10 Box Jumps (33″)
Initially I planned a 10 minute AMRAP with low reps including strict chin-ups, but I got on the bar for the first rep and my shoulder would not cooperate. So I came up with this and it worked well. Did the push-ups 9-6 for the first 5 rounds and then pulled out the final set unbroken with a slow last 5 reps. Had a step down box next to the jumper and just kept at them. Finished in 8:19.
2:00 DU
Might start doing this once or twice a week to improve endurance with them. Did 4 reps better today with 187.
Midline
4 Tabata Hollow Rocks
4 Tabata Superman Hold
Did 16-15-16-16 on the rocks and held the arches for the entire time each round.
Surprisingly I felt fine after the 125 push press reps from the other night. Don’t sense any improvement in my left shoulder. Planned on going to 9am but woke up in the night with a headache, so I slept in. Got to the gym at 3:30 to get in the pull-up work before class.
Skill WOD “Be the Master of your Volume” Week 2 Day 3
Warm-up: 3 Rounds
10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
5/5 Bar Taps (tight/dynamic)
Substituted the bar taps in for wall walks and skin the cat due to my shoulder which doesn’t feel good with either of those.
Test Your Max
Max C2B Pull-ups
2:00 Rest
4 Sets
60% of Max set
2:00 Rest
I got 23 today, which is another PR by a rep! I actually had counted 24 when I did the set, but had video and it was only 23. Shit. So my drop sets were 14. I did the first set unbroken and then 10-1-1-1-1 for the other 3 sets. Didn’t realize it until after class, but I have a decent blister on my thumb and one on a palm.
Strength Accessory: 3 Sets
10 Strict T2B
20 GHD Heel Drives
Cut back to 3 so I’d have a little rest time before class and because I didn’t want to fatigue my back too much going into squats. It was a great warm-up actually.
Strength – Front Squat
6×45#
6×155
3×205
3×235
3×255
3×275
3×295
3×305
No issues; felt good.
Conditioning
10->1
Box Jump (24″)
Power Clean (115#)
S2OH (115#)
I switched to step-ups with the round of 8 and my back still got a little cramped up by the end. For every set through 5 I dropped the bar with 1 clean to go so I could finish it off going into the overheads which were all unbroken. At the round of 4 and below I didn’t put the bar down. Should have done that starting at 5 though. Did mostly push jerks but some push presses mixed in. Finished in 9:32.
Midline
Class was doing Tabata planks, so I usually go for a max hold. Didn’t have it today though due to my back being lit up. Stopped at 2:30 (hands).
My hands ached bad when I woke up. I wasn’t paying attention to walking down the steps because I was so focused on it and ended up falling on my ass and slid down 3 stairs. That woke me up! My legs were a little wobbly too. Didn’t think I did much yesterday.
Warmed up with Crossover Symmetry Activation.
Strength – Bench Press
5×45#
5×95
5×135
5×165
5×185
5×205
5×215
5×225
5×235
5×240
Really had no idea what to expect here. The chart we have said a 5RM for 270 would be 236, so this was about right for my 275. Not sure I could have got all 5 with another 5# on the bar.
Conditioning
“Klepto” – 4 Rounds
27 Box Jumps (24″)
20 Burpees
11 Squat Cleans (145#)
I jumped without rebounds in round 1. After doing the first 2 squat cleans, I could feel my back would never hold up with box jumps, so I did step-ups for the other 3 rounds. Burpees were the rest and just kept moving. Cleans were all singles, but back on the bar quick. Was through 2 rounds at exactly 9:00 and finished everything at 18:29.
Going to start going with shorter met-cons on Sunday going forward to build that intensity up. Should have a solid base after all of the rowing and the last month of long Sunday workouts.
Midline / Shoulders
50 reps – 1/4 Get-ups (53#)
Originally programmed Turkish, but legs were smoked from the workout and didn’t feel like standing up. Broke it up into 10 each arm and then 15 each arm.
Feeling a little sore in my shoulder areas from the lifting yesterday. Legs and back seem good though.
With the release of 2016 Games season we know it’s now 66 days until the first Open workout announcement. Long metcons this Sunday and text, then will probably transition into more skill based work and higher intensity conditioning pieces. Maybe I’ll bring back some of the thruster program.
Warm-up
Bottom Squat Hold
Shoulder Stretching
Strength / Weightlifting
25:00 to work up to a heavy set of the complex of a squat clean + thruster + push jerk. So that’s essentially 2 squats and 2 shoulder to overheads in there.
45#
95
2 sets 135
165
185
205
215
225
235
240
Had 245# in my mind going in to this. Having done a 250# thruster and a 255# push jerk before I’m pretty happy with the 240# with this combination. When I brought the bar back down into the front rack for the jerk on my last set I felt it a bit in my back.
Conditioning
“McGhee” – 30:00 AMRAP
5 Deadlifts (275#)
13 Push-ups
9 Box Jumps (24″)
I’d only done this once before. It was over 2.5 years ago and I got exactly 17 rounds. After feeling my back during the lifts I knew I wanted to wear the belt and figured it would help pace me a bit with having to loosen and tighten it each round. Worked out well. I did all of the deadlifts unbroken, went 5-4-4 on push-ups until the final round where I tried to go through them faster, and did all jumps on the box, but no rebounding. Had 10 rounds in just before the 15 minute mark and ended up with 19 rounds plus the deadlifts, push-ups, and 3 box jumps. Nearly kept the same pace in the 2nd half of the workout. It would make a huge difference if I could do the push-ups in 2 sets throughout.
Even got a little “Fran-lung” from this for about 30 minutes after. Back help up during the deadlifts and box jumps but I can tell it’s going to be sore and tight for the next couple of days.
Middle of December and it’s 50+ outside. We even had thunder and lightning today. Was hoping to run but the weather had other plans.
Warm-up
Crossover Symmetry Activation
Bottom Squat Hold
Conditioning
5 Rounds
50 DU
30 Box Jumps (24″)
20 American KBS (53#)
Comes from the Long category on BTWB as a fitness level workout. Didn’t even realize we did it on the 14th of December last year. I screwed up and wrote 50 dubs on the board though when it should have been 40. I messed up way too many times with the rope. Did jumps and step-downs the first 4 rounds, but the middle left of my back was cramping up, so I did step-ups in the 5th round. All swings were unbroken. Time was 17:22, which is almost 1.5 minutes slower than a year ago. The 50 extra dubs wouldn’t make that much of a difference and I even broke up the swings in 3 of the sets last year. I did only do one round of jumps and 4 rounds of step-ups last year though so that’s likely where the difference came because I wasn’t resting in between movements.
Midline
4 Sets
10 Weighted V-ups (20#)
5/5 Wood Chopper Slams (25#)
Something different to get in some twisting motion.
Conditioning 2
3 Cycles
2:00 AMRAP
4 Pistols (alt)
8 Push-ups
1:00 Rest
Triceps burnt out fast after all of the dips yesterday. I did 4+11, 5, and 4+11.
My knees are feeling a little rough after yesterday. I need to work on my knee-caving issue with the lifts. I don’t have a problem in squats, but in the rebend of the snatch/clean and the dip of the jerk they do dive in.
Warm-up
2×8 Reverse Hyper (210#)
Bottom Squat Hold
Hang Stretch
Box Jumps at 24-30-34-38″
Skill / Accessory
12:00 EMOM (alt)
5 Box Jumps (41″)
2/2 Turkish Get-ups (44#)
Felt good to get in some high box jumps.
Conditioning
All 3 parts done with a partner, alternating rounds. Weight on the bar stays the same.
5:00 AMRAP
3 Snatches (135#, squat)
3 Muscle-ups
2:30 Rest
5:00 AMRAP
5 Clusters (135#)
5 C2B Pull-ups
2:30 Rest
5:00 AMRAP
7 Deadlifts (135#)
7 Push-ups
Done with Bryan. I started the first AMRAP I didn’t get my 3rd snatch back into place on the 2nd set and lost it forward. Then same thing on another attempt. That got me fired up. Bryan missed one is his 2nd round too. Had to go 2-1 on my final set of MU. We finished 7 rounds plus a snatch.
Bryan started the 2nd AMRAP and we got 6+3, then exactly 16 total rounds in the last one. Pretty rough and a mental battle to hold on to the bar. My goal was to go unbroken with the snatches and clusters. Without that miss I would have. Had been thinking about 115# since I came up with this one but figured it would be too easy. Was right.
Midline
8 Rounds
20s L-hang
20s Rest
I alternated my grip between regular and underhand each round. Kind of held my feet up in the first round but then just knees up. My hands were on fire by the end of this after all the grip work done in the AMRAPs.
We moved Super Sunday up to 11 and I got out of bed on my own at 7:45, so just the one day with the alarm yesterday has set me back in the right direction.
Warm-up
Crossover Symmetry Activation
Bottom Squat Hold
Ring Hang
Strength: Overhead Squats
3-3-X-1 Tempo
2×15# (demo)
2×45#
2×75#
2×95#
2×115#
2×135#
2×155#
2×165#
2×175#
1×185# (lost it trying to stand up 2nd rep)
Started out with jerk grip again and moved out each weight change. I was still a ways from being at snatch grip with 175# but it was pretty shaky so I went full width for 185#.
Gymnastics & Explosive
Warmed up with 5×20″, 5×24″, 3×30″, and 3×34″ jumps.
12:00 EMOM (alternating)
10 C2B Pull-ups
5 Box Jumps (38″)
Can’t believe I was able to do all 6 sets of the chest to bars unbroken with the butterfly. Putting a focus on my hollow body and arch positions in all pull-ups is paying off. Should have gone higher on the box jumps.
Conditioning
15:00 AMRAP
*Team of 4: Do a round and rest while the other 3 do their rounds
3 Deadlifts (155#)
2 Power Cleans (155#)
1 Thruster (155#)
Couldn’t turn the 2nd clean into a squat clean thruster and gave the option to do a front squat and some type of shoulder to overhead instead of the thruster.
Teamed up with Michelle, Weston, and Bryan. We kept a pretty steady pace the whole time and even got a little faster as we nailed down the transitions between movements in the complex. We each did 17 rounds, then Michelle and I each got in a round, and Weston got 1 deadlift. I thought it would end up getting a lot tougher than it did. Fun workout though.
Up early and headed down to Chesaning for the GLBRT (Great Lake Bay Regional Throwdown) at CrossFit Steel Courage. Bryan and I teamed up and we also had Michelle and Jess team up.
Event #1
8:00 AMRAP
10 Pull-Ups
20 Wall Balls (20#, 10′)
30 Double Unders
We alternated movements the whole way. We both messed up way too much on our dubs, which sucked. In practice we had done 8+24 in 10:00, not having the correct time. Today we got 6+29, so our practice was better and we even made sure to have the wall ball picked up and ready today which we didn’t do in practice. We placed 8th in this. Should have been a good one for us. Meh!
Workout #2
Part A
20 Clean & Jerks (85/115)
20 Clean & Jerks (95/135)
20 Clean & Jerks (105/155)
Part B
2:00 MAX Deadlifts (145/205)
We had recently done the Grace thing in the Team Series, so didn’t practice this one at all. We decided to go a little more than pacing and push it by doing 7-7-6 on the first two weights and were hoping for 5-5-5-5 on the 155# bar. Well, we got the first 5-5 and then it fell apart having to go with 5 doubles. We finished at 3:55 and then got 59 deadlifts. They subtracted a second from your score for every rep of the deadlifts, so our “time” was 2:56, good for 6th place.
Workout #3
21-15-9 (1 person on each movement)
OHS (65/95)
Box Jumps (20/24)
45 Toes to Bar (1 person working)
9-15-21 (1 person on each movement)
Thrusters (65/95)
Burpees
This one is kind of confusing, but basically both movements are being worked on at the same time in the first and last part, but nobody can start the set of the next number until the set before is done.
I did 21 box jumps, 15 overhead squats, and 9 box jumps, with Bryan doing the opposite movements. We went 12-13-10-10 on the T2B. I did 9 thrusters and he did 9 burpees. Then Bryan did 8 thrusters and I think I only got in 5 burpees; was dying on those. I finished the set of 15 with 7 thrusters and he killed off the burpees. I think we went 5-6-5-5 on the last set of thrusters and I have no idea how we split up the burpees. Finished at 5:59 to destroy the 7:07 we did a week ago. That got us 5th place in the workout. The thrusters actually felt pretty good today compared to our practice, but we used a much different strategy that worked out. Easily the highlight of the day. We were pretty pumped after that improvement and pushing it.
Overall we were the 7th place team. Just didn’t have any high enough finishes for the big points. Wish the first workout would have gone better, but the huge PR on #3 made up for it and then some. Fun day!
Midline
Nick Momrik's Fitness Logs 