Tired this morning after going to see American Sniper last night and getting to bed really late. Needless to say, wasn’t going to make it for the 9am class, so I hit this in the garage around noon.
Air Dyne (AD2)
12 minutes @ 95% of 10:00 pace (76 rpm)
On the edge of being uncomfortable. Racked up 7.3km.
Strength
Back Squats
10×45#
5×95#
4x5x135#
5×165#
5×205#
When I got to 135# I set the clock and did the last 6 sets E2M. Deloading squats for a week after the Super Squats. Didn’t wear a belt or lifting shoes either for some variance.
Conditioning
10:00 AMRAP @ 80%
30 DU
3 Strict Ring Dips
6 GHD Sit-ups
Nice combination. Missed way too many dubs. Got through 8 full rounds plus 18 double unders.
3:00 Rest
10:00 AMRAP @ 80%
5 Burpees
10 Russian KBS (53#)
1 Wall Walk
30s HS Hold (Wall facing)
I was sweating bullets by the end of this one. Didn’t expect that, but the handstand holds were pretty rough. I had my hands in closer than usual due to the mat I was using. Finished 5 rounds plus 5 burpees, 10 swings, the wall walk, and 24 seconds of a hold.
Moving a little slow this morning. My back, shoulders, and arms are all sore from the weekend. Needed the rest day yesterday and was back to work after 2 weeks off. In for the 9am class.
Shoulder Press
5×45#
5×95#
3×115#
3×125#
2×135#
2×145#
2×155#
2×160#
2×165#
2×167.5# (PR)
Conditioning
8 Rounds (Tabata)
20s Burpees
10s Rest
Wanted to get 8 as long as I could. Made it through 6 rounds and then did 7 the last two. Maybe could have pushed it hard and made all 8. Next time. The most I’d done before was 4 rounds of 8 and then 7s, so I’ll take that improvement. Seemed to hurt less than the 6 rounds of 10 on Sunday. How does that make sense? More burpees in a lot less time.
2 Rounds
1:00 Ball Slams (25#)
1:00 Wall Balls (20#, 10′)
1:00 Sit-ups
1:00 Plank
Holy shit that wall ball felt heavy in the first round. Nobody in class expected it and I think we all dropped it after 1 rep. I did 28-24 on the ball slams, 18-18 on wall balls, and 24-24 on the sit-ups. Was a fight to hold the second plank all the way.
Headed out to the garage at night. Warmed up with 5 minutes on the Air Dyne for 2.36km.
Back Squat
10×45#
5×115#
5×185#
5×225#
5×245#
5×265#
3×280#
3×290#
3×300#
3×310#
3×320# (PR)
3×330# (PR)
Oh yeah! I’m liking the high volume and feeling good while doing it, though it might have something to do with how tired I’ve felt lately. Will keep an eye on it. My low back definitely feels like the weak point, especially as I get to the last few sets.
4 Rounds NFT
10 MU Ring Pulldowns (blue, 7’3″ bar, 5.5″ seat)
10 Back Extensions (45# plate behind head)
Over a 4″ difference from Saturday for the pulling distance so I dropped the reps. Once I got going they felt good with a focus on speed through the pull and sitting up into it. With my garage setup I can’t use a barbell on the GHD so I have to hold a plate behind my head. Much different! My back was feeling a pump after the second round.
Was in bed by 10 again and got over 10 hours of sleep.
Gymnastics
4x
Max Unbroken C2B Pull-ups
Rest 1:00
I did better than I expected, but it gassed me a lot more than I was prepared for. Did 14-12-11-10, when I don’t think I’ve ever done more than 10 in a row.
Strength
5 Sets
5 Pendlay Rows
3 Evil Wheels
Rest 2:00
I did a set of rows with 45# and one with 115# before getting into the work sets. Could really feel the fatigue from the pull-ups here. I used 165-175-185-195-195.
Conditioning
CrossFit Games Open 11.1/14.1
10:00 AMRAP
30 Double Unders
15 Power Snatches (75/55)
My goal was simply to beat the score I put up in the Open last year, which was 5+41. I did it without even pushing too hard by getting 5+44, 1 rep shy of 6 full rounds. I only had 2 (maybe 3?) misses on the dubs and did my snatches 6-5-4 every round again. I’ll definitely take that knowing I’ll push a lot harder when it’s game time and won’t be fatigued from other work.
Rested 10 minutes, then…
6 Rounds
10 Burpees AFAP
1:00 Rest
Sucked more than I expected. My rounds were done in 18-18-18-19-19-20 seconds. Happy to be able to keep the times so close. I was having a hard time pushing myself off the ground for the last few reps in the final two rounds.
Enjoyed the rest day yesterday. Tried to do some work on my leg with a rolling-pin and a tennis ball. While mom and dad were at church, I did my own worship…
100 Burpees
My goal was sub-6 and I did it with ease, beating my previous best by 39 seconds in 5:37. I had 21 reps at 1:00 and 40 at 2:00, then just tried to hold on and keep moving at a solid pace.
Rested for 5 or 10 minutes and then jumped on the Air Dyne (AD2) for 10:00 for 3.31 miles.
Now I won’t feel too guilty as I snack on shit the rest of the day.
Ended up being 2 rest days since I had a dentist appointment and went to see the Hobbit yesterday. Not enough time to squeeze in a workout, but I needed the extra rest. Legs are still pretty sore today even. Went in for the 9am class.
Warm-up
3x12x120# Reverse Hyper
Bottom Squat Hold
Strength
Deadlifts
5×155#
5×265#
3×335#
3×365#
2×395#
2×415#
2×435#
2×455#
Felt pretty solid. Ten pounds more than the double I pulled five weeks ago. I put 475# on the bar but stopped before I got it moving off the ground. Think I was scared. Going to take extra care of the back today with the TENS unit and some rolling.
Conditioning
16:00 EMOM
1st: 15 Ball Slams (25#)
2nd: 150m Row
3rd: 10 Thrusters (75#)
4th: 10 Burpees
Was a good push. Jumped on the reverse hyper again for 3 sets of 10 with 210#.
Headed back after 6pm. Did some foam rolling, bottom squats holds, and then 3 sets of 40 shoulder taps (facing wall). Only second time ever doing them, so might as well double the reps I’ve ever done in a set. 🙂 Nice little burn.
Rowing
4 Rounds
500m (1:55-1:57/500m pace)
40s Rest
400m (1:55-1:57/500m pace)
40s Rest
200m (Sprint)
5:00 Rest
Comes from NorCal Endurance. Took me exactly 37:00 on the clock to finish. Some of my 5 minute rests were longer due to having to go in and select ReRow in the erg’s computer. Here were my splits:
Definitely tight and sore in multiple places from yesterday. Needed that week of low intensity though for a recharge. Went to the chiro this afternoon and then in to the gym early for some lifting. I did some position work and snatches with the empty bar to warm-up.
Snatch
2x3x40kg
3x50kg
3x60kg
2x70kg
2x75kg
80kg (✓ ✘)
5:00 EMOM – 1x80kg (✓ ✘ ✓ ✓ ✘)
70kg (✓ ✘ ✓)
Was feeling pretty fast in the early weights. Didn’t feel great when I got to 80 though. Dropped down to 70 to finish on some makes and still missed one. Can’t expect much after 3 weeks of not snatching I guess.
Stayed for the 4:30 class.
Warm-up
3x10x210# Reverse Hypers
Bottom squat hold
20 Band Pulls (blue)
10 Push-ups
30 Jumping Jacks
20 Band Pulls (blue)
10 Push-ups
30 Jumping Jacks
20 Band Pulls (green)
10 Push-ups
Strength
Back Squats
5×45#
10×135#
10×185#
10×205#
10×225#
10×245#
Felt good. No issues with the back.
Gymnastics
8:00 EMOM
3 Muscle-ups
All sets unbroken except for the 7th minute when I didn’t keep a good swing after the first rep. Jumped back up and did the other 2 though. The more I do muscle-ups like this I learn new little things that help me. Starting to feel pretty comfortable with the push away as I get into the top of my dip.
Conditioning
5 Rounds
12 Burpees
20 Russian Twists (53#)
I was pretty wiped out after the high rep squats and the muscle-ups. They take a lot out of me. No go left for the metcon. I was even splitting up the twists into 12-8 in the middle 3 rounds. Took me 7:05. I think I might need a rest day tomorrow.
Got up early to see the sunrise, but it was all cloudy out. Went back to sleep and then up and did a little workout in my hotel room at 7:30.
30-20-10
Burpees
Air Squats
Planned to do pistols, but after screwing with them for a good 20 seconds or so, bothering my back and leg, I changed it to air squats. If I had done some warm-up probably would have been fine. Took me 5:20 to finish.
Will go for a walk on the beach again after breakfast and then it’s time to head to the airport.
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.
Holy shit did I go into a food coma yesterday. Went to CrossFit Intersect at 8:30am to try to burn off some of those calories.
Warm-up
400m Row
Empty Bar
15 Back Squats
10 Good Mornings
10 Clean Shrugs
10 Muscle Cleans
5 Squat Cleans
10 Snatch High Pulls
10 Muscles Snatches
5 Squat Snatches
40:00 Running Clock
All we had out before starting the clock was our barbell.
Beginning @ 0:00…
30 Burpees (1:28)
3RM Hang Squat Clean
3×135#
3×185#
3×205#
2×225# – Lost grip on 3rd rep during the pull 😦
Beginning @ 10:00…
30 Burpees (1:38)
3RM UB Hang Squat Snatch
3×95#
3×135#
3×155#
Beginning @ 20:00…
30 Burpees (1:32)
1RM Thruster
155#
185#
215#
235#
245# (PR)
Beginning @ 30:00…
10:00 AMRAP of “Cindy” (9 + 24)
5 Pull-ups
10 Push-ups
15 Air Squats
This workout was different from anything I’ve done before. It was really fun trying to figure out how to attack the lifts after the burpees and how much rest to take.
Early to bed again. Just so tired with the time difference here. Went to the 8:30am class at CrossFit Intersect again.
Warm-up
5 Rounds
1:00 DU
1:00 7-10 T2B
I was doing 3 sets of 20 double unders every minute, unless I missed twice in a set, which only happened once. So I totaled 289 dubs. I did 10 unbroken toes to bars every round.
Strength
Strict Press
As a guide they suggested 5-5-3-3-3-2-2-1RM.
5×45#
5×95#
3×115#
3×125#
3×135#
2×150#
2×160#
1×170# (PR)
1×175# (PR)
Finally! After a year and a half I get a 10# PR. So happy!!
Conditioning
5 – 1:00 Rounds
150m Row
Max Burpees
I’m not sure if we were supposed to keep a cumulative count of the rowing meters or get 150m every round. I did the latter and ended up with 816m on my erg. Didn’t bother strapping in after the initial round since it would waste too much time for such a short distance. Did 36 burpees.
5:00 Rest
5 – 1:00 Rounds
100m Run
Max American KBS (53#)
Had to deal with a little traffic a few times. Managed 56 swings.
Really fun workout from top to bottom. The metcons were really interesting because they were working a lot different muscles and you could still push on each piece.
In the afternoon I knocked out a max set of push-ups while sitting around. Got 54 which is a 2 rep PR. Talk about an arm pump after that! Did another set of 40 maybe 20 minutes later.
Early to bed again. Just so tired with the time difference here. Went to the 8:30am class at CrossFit Intersect again.
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