30 Muscle-ups!!

Another frigid day in Michigan. Left the house for the first time in about 43 hours by going to the 4pm class.

Warm-up

  • 2 Rounds
    • 15 Jumping Jacks
    • 10 Groiners
    • 10/10 Arm Circles (Front/Back)
    • 10 OHS (15#)
    • 5 Broad Jumps
  • 3 Sets (45-75-75#)
    • 1 Snatch Deadlift
    • 2 Hang Power Snatch
    • 1 OHS
    • 1 Hang Squat Snatch
  • 5 Snatch Grip Deadlifts (75#)
  • 5 Snatch Pull (75#)
  • 5 High Hang Muscle Snatches (75#)
  • 5 Overhead Squats (75#)
  • 5 Hang Power Snatches (75#)
  • 5 Hang Squat Snatches (75#)

NCFit programming really likes the extended warm-ups!

Conditioning

15:00 EMOM (alt)

  • 7 Hang Squat Snatches (95#)
  • 25 Sit-ups
  • 15 cal Row

Felt really good again. I took the bar back down to my knees in the hang on each rep instead of trying to bounce because I like to hit my hips on the snatch. Took about 25 seconds each round. I was getting my sit-ups done in about 39 seconds, which seems much faster than I’ve ever done them. Might have to test 100 reps for time and/or Annie soon. I tried to stay around 1,500 cal/hour for the first four rounds and then went all out at 2,000+ for the last one.

Gymnastics

We had plenty of time left in the hour, but I planned to stay and get in volume work anyway.

E45S – 10 Sets

  • 3 Muscle-ups

After how good the eight sets of four felt in Sunday’s workout I was hopeful I could make it through all 10 sets. I’ve only ever done a 10 minute EMOM of 3 reps and it always got challenging near the end. Made every round unbroken and finished with 35 seconds left on that last round, so that’s a 30 muscle-ups time of 6:55. I’m pumped!! I think this is another example of how some things are much easier weighing 20 pounds less.

This is where the fitness level rankings on BTWB fail though. It gives me a level 68 for this effort because it’s only comparing my time to everyone who has entered a score for the workout. There are twice as many Rx scores as modified on BTWB, which is nowhere near representative of the CrossFit population. I bet less than 10% of CrossFitters can complete 30 muscle-ups, so the level should be up in the 90s, not a bullshit 68. 🤷🏻‍♂️

Sandbag It

My glutes and hamstrings have still been sore, but not terrible. Definitely feeling those dumbbell bench presses though. Open gym at noon.

Strength

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×155
  • 5×175
  • 5×185
  • 5×195
  • 5×205
  • 5×210

Far from the 245 pounds I did last summer.

Conditioning

7 Rounds

  • 40s Sandbag Cleans (100#)
  • 40s C2B Pull-ups
  • 40s Broad Jumps
  • 40s Wall Ball Sit-ups (20#)

Basically got about 30 seconds of work for each movement. I started out with my gymnastics grips on, but I wasn’t using the Speal bar, so I was having a hard time keeping my grip. I took them off after the 2nd round and did much better. Averaged 7-8 pullups and 13 sit-ups, but no idea on the other moves. It was hard to get in good broad jumps under fatigue.

Back Over 3

My calves aren’t sore yet, knock on wood. Went to the 4:30 class.

Warm-up – 4 Sets

  • 8 Strict Chin-ups
  • 20s HS Hold
  • 10 Pause Squat + Broad Jump
  • Deadlift
    • 10×45#
    • 5×135
    • 5×185
    • 5×225

I think I did 5-3 on every set of chin-ups.

Strength

10:00 EMOM

  • 2 Deadlifts
    • 2 Sets 255#
    • 2 Sets 275
    • 2 Sets 285
    • 2 Sets 295
    • 2 Sets 305

It’s been almost a year since I pulled 300+. Felt ok.

Conditioning

24:00 EMOM (alt)

  • 200m Row
  • 15 American KBS (24kg)
  • 10 Thrusters (95#)
  • 6 Strict Pull-ups

Much worse than it looks. I did all singles for the pull-ups and kept the swings and thrusters unbroken.

Seemed Minor

Sore from the pull-ups yesterday. Last hot day. Hopefully. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Dad Hang
  • 9:00 EMOM (alt)
    • 100m Run
    • 10 Glute Bridges (w/ pause)
    • 15 Hollow Rocks + 20s Hollow Hold

Strength – RDL

  • 10×45#
  • 10×95
  • 10×135
  • 10×165
  • 5x10x185

I put on the belt for the sets with 185 just to be extra safe. On rep 7 in the final set I felt a little something.

Warmed up with 6×45#, 6×95, and 3×135 cleans.

Conditioning

16:00 AMRAP

  • 5 Broad Jumps
  • 4 Burpees
  • 3 Cleans (165#)

I felt my back on the first two broad jumps, but then was fine through the workout. Made sure not to get sloppy with the cleans. I was 1 clean shy of finishing the 14th round.

Jumped back on the Reverse Hyper for another 3x10x140#. I better feel good to golf tomorrow!

Rip Your Thumbs Off

Sore in a lot of places from the squats and thrusters. Went to the 4:30 class.

Warm-up

  • 3 Sets
    • 10 Reverse Hyper (140#)
    • 20 Shoulder Taps
  • 12:00 EMOM (alt)
    • 45s Jump Rope
    • 16 Russian KBS (35#)
    • 8 Squat Broad Jumps

Worked up a hell of a sweat from that EMOM.

Strength

Clean Grip Deadlift (hook gripped everything)

  • 10x20kg
  • 10×40
  • 5×60
  • 5×80
  • 5×100
  • 5×110
  • 5×120
  • 5×130

Conditioning

10:00 AMRAP

  • 4 KB Cleans (44# KBs)
  • 8 KB Front Rack Walking Lunges (44# KBs)
  • 8 Box Jumps (24″)

It was written as 10 rounds with a time cap of 10 minutes and using dumbbells. We don’t have many DBs, so I picked up a set of KBs. It was also supposed to be 6 lunges and I even said before the workout that I was going to do 3 one way and 3 back. But I got in the workout and was doing 8, when I finally realized my mistake in round 5. At that point, I decided to just roll with it the rest of the way. I did all box jumps today but stuck with the 24″ instead of doing the prescribed 30″. Finished exactly 8 rounds. Probably would have been about 9 if I hadn’t done 16 extra lunges and maybe even more if I wasn’t sharing a box.

Extra Credit

Max overhand deadlift hold. We used 225# and did 2 sets without a hook grip and 2 sets with. I got 1:10, 0:45, 0:45, and 0:40. Ouch!

Hello 2017

Happy New Year!

I took a lot more rest days in 2016, even during the 3 months sabbatical from work. Each blue square on the calendar below means I worked out that day.

unleaded-2016-posting-calendar.png

Compare to the 2015 calendar and it’s quite a different story. Last year I went nearly 3 months straight without taking a complete rest day! I was doing active recovery once or twice a week though. In the final two months of 2016 I took a step back and I think it was good. It’s easy for my addictive traits to come out and put too much into my workouts, when it should be about staying healthy and having fun. Here’s to continuing that balance in 2017.

When I was making Kodiak Cakes for breakfast I got a text asking me to workout. I was planning to hit my thrusters and maybe some Ski intervals in the garage, so that sounded like a better plan. Headed to the gym at 2 and there ended up being a whole crew there. Warmed up with some bottom squat hold and 6 thrusters with 45#.

Thruster Attack Week 8 Workout 1

  • 4 Cycles
    • 3 rounds
      • 20s Thrusters (65#)
      • 10s Rest
    • 30s Rest

I stuck with 9 reps per round like I’ve been doing. Felt better than last week even though it was the same total number of rounds and reps, with less rest time. I swear by this program.

Partner Workout

25:00 AMRAP

  • 5 Broad Jump
  • 20 Bicycle Crunches or Hollow Rocks (alt each round)
  • 10 Russian KBS (70#)
  • 5 Push-up + Row + Row (40# DBs)

Do a round and then rest while your partner goes. I made it through 10 times and Jason had 3 or 4 reps left in his 10th. Was fun to throw together some things we don’t do very often. Good sweat to kick off 2017.

Too Heavy

After staying up for the iPhone 7 pre-order, I took a needed rest day yesterday. I’ve had this crazy idea to try a 225# “Grace” for months. Today was finally going to be the day.

C&J Warm-up

  • 5×45#
  • 3×95
  • 3×135
  • 2×165
  • 2×185
  • 1×205

Heavy Heavy Grace

Oh boy, 205# was already feeling heavy in the warm-up. I got through 4 reps with 225# right around a minute in. Then I failed the jerk on the 5th rep. Enough of that! I am not fit enough; it would have taken me way too long to finish. So I rested up and lightened the load.

  • 30 C&J (185#)

This was more my level. Tried not to rest too much and happy with the result. Made it through 11 reps before I started to reset between the clean and the jerk. Finished in 6:59, which is the time domain I was looking for. I was so uncomfortable after I finished, I had to get everything off. Then for a few seconds I thought I might actually puke. My splits every 5 reps were:

  • 5 – 0:40
  • 10 – 1:42 (1:02)
  • 15 – 3:02 (1:20)
  • 20 – 4:39 (1:37)
  • 25 – 5:56 (1:17)
  • 30 – 6:59 (1:03)

Really slowed through the middle.

Aerobic Capacity – Strength Endurance

Took a solid recovery time and headed outside.

6 Sets

  • 25′ Broad Jump
  • 200m Run (Target = 0:39)
  • 2:00 Rest

Some of the instructions for this one said 10 jumps OR 25 feet. Using the distance seemed much better logistically to me, but after doing it I feel like I probably missed out on a lot of the intended response since I did the 25 feet in 4 jumps. I was easily under the target on the 200s every round since I didn’t mark off a 100m spot to check my pace. My run times were 36, 37, 36, 38, 38, and 37 seconds. Including the rests it took me 14:35 to finish.

Nineteen minute ROMWOD in the afternoon.

9am

I’ve been slacking with mornings in 2016, but the weather has shifted and golf season is here. Started waking up earlier last week and finally made it for what I think was my first 9am class of the year this morning. Feels good to have my workout done and gives me energy for the day.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets – Tricep Openers (10#)
  • 3 Sets
    • 5 Broad Jumps
    • 10 Bar Taps (5 tight, 5 dynamic)
    • 20s Top of Ring Dip Hold

Strength

E3M – 5 Sets

  • 9 Shoulder Press (95#)
  • 6/6 OH Reverse Weighted Lunges (95#)

Even with the one extra rep these seemed much easier than last week.

E30S – 10 Sets

  • 8 Push-ups

Decided not to try for sets of 10 so I could keep them quick and explosive. Made every set.

Conditioning

10-8-6-4-2

  • Squat Cleans (115#)
  • Bar Facing Burpee

Was debating on 135 or 115, but made the right choice. Pissed I broke up the set of 8 into 5-3, but every other set was unbroken. Finished in 5:25. I take too many steps on those damn burpees.

 

Jumped on the rower and did an easy 1,000 meters in 4:03. Finished up with Crossover Symmetry Plyo. Will hit a ROMWOD tonight.

Pistols Firing

Feeling a little beat up from the high rep workout yesterday.

Warm-up

  • 3 Sets
    • 8 Reverse Hyper (210#)
    • 30 band pulls (red)
  • Bottom Squat Hold
  • OH Stretching
  • C&J
    • 5×45#
    • 5×95#
    • 3×115#
    • 3×135#

Weightlifting

8:00 EMOM

  • 5 C&J (155#)

Trying to get more comfortable with touch-n-go at this weight because I get mental and want to drop it before I need to. I was able to get 6 rounds unbroken, fighting on the last 2 rounds. Then the final 2 rounds I did 3 unbroken and 2 singles. Step in the right direction

Skill

4:00 AMRAP

  • 30 Unbroken DU

I missed on my 30th rep 3 fucking times! My only other 2 misses were on the first rep. Just that little lapse in concentration. I did get 5 unbroken sets in, but should have been 8! Did this about a year ago with 6 unbroken sets.

Strength

18:00 – E90S for 6 sets (alternating every 90s between the movements)

  • 6 Supinated Pendlay Rows (165#)
  • 5 Strict HSPU

Was a grind on the final HSPU every round after all of the C&J, but I got every set done. The rows were a little harder than they should have been.

Conditioning

2 Cycles

  • 2 Rounds
    • 50m Broad Jump
    • 20 Pistols (alt)
  • 2:00 Rest

The first 50 meters of broad jumps weren’t that bad; I was getting good distance. After the pistols the way back was a grind and more like doing bunny hopes. I finished my first cycle in 4:14 and my second in 4:37 for a 10:51 total with the rest included. Happy to be doing pistols again! 😀

My legs are toast after the 132 wall balls yesterday. Probably a recovery day tomorrow.

Like Whoa

Rained all night and all morning. Waited for the ground to dry up before hitting this around 3.

“Brenton”

5 Rounds

  • 100′ Bear crawl
  • 100′ Broad Jumps
  • Do 3 burpees after every 5 broad jumps.

My favorite outdoor workout, probably because I cover a lot of ground on my jumps. I did it 3 and 2 years ago on vacation, but missed it last year for whatever reason. I thought I might have a 100 foot strip to use, but the yard wasn’t big enough, so I had to use a 50 foot piece there and back. Luckily it didn’t result in enough difference to screw up my broad jumps and make me do more burpees. I was able to make it across the 50 feet in 7 jumps every time, so only did 6 burpees every round. My time from 2 years ago was 9:23 (100′ strip) and 10:16 the year before. I smoked those with an 8:17! Whoa!! I think I was actually a lot better at the bodyweight stuff 2 years ago, but maybe not.

Hard and Fast

E90S for 8 Rounds

  • 50y Sprint

Felt pretty good. Walked back to the start and had about 25 seconds to sit and wait for the next round. Recovery was good to be able to go hard every run.

Midline

10 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Got 13 in the first round and then 12s for a total of 121 rocks. Bumped it up 2 more rounds from what we did a couple of Sundays ago.