Slacked off for a rest day yesterday. My legs are sore to the touch again from tabata thrusters. Went to the 5:30 class.
9:00 EMOM (alt)
Nice and easy.
8 Rounds
I didn’t really need more tabata thrusting movement, so I went light, which made this a cake walk.
My shoulders are feeling the jerks from Sunday. Went to the 4:30 class.
3 Sets
In the class 5/3/1 schedule it was a 1+ day. Really happy with the 5 reps since it’s a PR.
15:00 AMRAP
Once I get tired I cannot seem to push myself on the runs. All kinds of people running faster than me and then I’d make it back up on the other movements. Didn’t help I had the longest distance from the door. Finished 5 rounds and about 110 meters.
5 Sets
Holy hell I’m weak. I need to do these more often. Went with kilos for 20-22-25-28-30 and the wrist curls were pretty shit at 25 and above.
Planned to go to class today, but when I heard burpees (80) were on the menu again, I had second thoughts. When it started snowing, the decision to stay home and heat up the garage was easy. Picked a workout I haven’t done in 3.5+ years.
15:00 AMRAP – CrossFit Games Open Workout 11.2
Did all box jumps with step or jump down. Not rebounding made a huge difference from my previous score of 10+6. Only got through 8+14 today. The push-ups were probably considerably slower too, since I weigh a lot more. Only time I really stopped though was during the push-ups. I split them up to 7-5 each time.
That’s all for today. Don’t always need 3+ sections to a workout session.
Went in early before the 5:30 class. Instead of doing the class back squats since I squatted yesterday and my back has been weird, I did day 4 of lifting since it was only two movements.
Then I was ready to jump in with class…
E30S 5:00
Took me about 12 seconds each set. There have been burpees during the last 4 classes I’ve gone to.
10:00 AMRAP
My goal was not to put the kettlebell down, except obviously during the push-ups. I took a split second of rest at the top of the swings and got in some breaths before and after each set of push-ups. Mission accomplished going unbroken and transitioning from one movement straight into the next. Had to really concentrate on holding the KB during the swings from so much sweat. Finished 6 rounds plus 30 reps. Felt the burn on that one!
Went to the 10am class. Haven’t been to class or done a metcon since last Friday and was up late drinking wine.
Romanian Deadlifts
Got out the 4″ platform to stand on with 205 and above. With all of the ROMWOD my hamstring flexibility is improving a lot.
16:00 AMRAP
About 20 meters short of finishing a 7th round. Need to push the pace on the runs more with something like this especially when I wasn’t struggling with the other movements and they didn’t interfere with each other.
30s Weighted Plank
Relatively easy today. Should have done longer holds since it was programmed at 30-60s.
Will do a long 44 minute ROMWOD today. Update: completely forgot about it with a packed sports day.
My legs are a bit beat today. The heavy squats are being felt for a few days. Went to the gym in the afternoon for a solo session.
23:00 Snatch EMOM
Tweaked my back so stopped. 😦 I think that’s the first time I’ve had in issue with snatches. Too bad because I was feeling good and planned to keep going with two singles each 10 pounds until I missed. 100% day though and squatted every rep.
Did two sets of 10 heel drives on the GHD to try to loosen up my back. Tested out a couple of 135# deadlifts and they felt fine, so on with the metcon I missed out on yesterday.
4 Rounds
I liked this one. Deadlifts and running are one of those combos that can be nasty; it’s hard to get your legs moving when you take off after a big set of deadlifts. Finished in 9:32 and felt like I pushed pretty good on the runs. Did the deadlifts unbroken each round, but played it on the safe side with the speed of them due to my back.
30:00 Strongman Circuit
Finished 2 rounds plus everything through the first sandbag carry (so 500 of the 800 meter round). Soaked up some quality vitamin D.
Shit, my quads are sore! Lazy morning so out in the garage around noon.
E30S 10:00
All TnG, including the warm-up sets. One of my calluses from Murph was pulling off strips in the second half of this. Glad it didn’t cause any full on rip. Trimmed it before touching the deadlifts.
7:00 EMOM
Set the clock for 6 sets, but felt good so did one more set.
20:00 EMOM
Warmed up deadlifts with 6×135#, 6×225#, and 6×275#. I put on my new hand grips for the final warm-up set and the first 10 rounds of the workout. Figured it would help to save my hands as well as break in the grips. They were starting to dig in to my fingers too much so I went hand naked in the second 10 minutes.
Completed both movements each minute, which left about 24 seconds of rest. Didn’t wear a belt and my back held up fine because I got set before pulling each set. The inspiration for this came from SkiWOD. 90 damn degrees! 🔥 HOT! 🔥
Legs felt tired last night after the running workout. Felt pretty good this morning though.
“DT” – 5 Rounds
Had been over a year and a half since I did this one. Old PR was 10:35. My plan was to try a new strategy of doing all 12 deadlifts and getting 5 cleans before dropping the bar. Then the final 4 cleans and the jerks. Followed it in the first round and it was way too fast. I think I was done at 1:07. I think the second round I did 11, 1+5, 4+6. Round 3 was the same or maybe 11, 1+4, 3, 2+6. I remember being done at about the 5 minute mark. Then the last 2 rounds were slow with too much rest. In round 4 I even dropped the bar with 2 jerks to go. Ugh! Finished at 10:02 for a 33 second PR.
The worst part for me, by far, are the hang cleans. They get so damn heavy and destroy me. Not so good when the final 2 rounds take just as long as the first 3. 😦
4 Sets
6 Rounds
Felt the burn. I have to do hangs due to my shoulder; L-sits on the rings don’t feel so good.
These last two weeks have been horrible from a diet perspective. I’ve been getting take-out every meal. Got lazy after Murph and I’ve been busing finishing up a bunch of projects at work before I go on my sabbatical. Had been avoiding the scale, so was scared to step on it this morning, but figured I should before I go on my trip. Was very surprised to see I was still under 204#. Winning! Looking forward to getting back on track when I get home from Washington, D.C. I can tell I’m not feeling as well or recovering as well with all of the junk and who knows what my macros look like.
Yep, my shins are still a little sore today. My shoulders are wrecked from about 200 burpees in the last two days, so didn’t feel up for doing “Helen” at Intuition. Worked out in the garage at lunch time.
Felt like doing some double unders, so found this from the BTWB Fitness Level workouts in the Heavy category.
3 Rounds
Goal was unbroken deadlifts and there really wasn’t any though of stopping. Those went smooth. Missed at 44 dubs in the first round, unbroken 2nd round, and then heart rate was getting up there, which let to 2 misses in the final round. Finished in 3:31, which was good for a ranking of 95 on BTWB. Definitely one that falls in with my strengths.
E3M – 6 Sets
Wanted something quick and this fit. Hadn’t really ever done it other than during some intervals for a 1:45. I quickly fell into a 1:34-1:36 / 500m pace and held there. Tried to go faster in the final 200m but couldn’t seem to get that pace to drop. Finished in 1:35.3, which ranked as a 91 on BTWB.
I tend to procrastinate a lot when I workout solo in the garage. I don’t know how people do it all the time. I wouldn’t get anything accomplished if I didn’t go to the gym with other people.
Got to the gym a little early so did some handstands after Crossover Symmetry Activation.
8x
Did a sort of cartwheel up to the wall.
It was a plain bar hang but I figured I might as well get in some L-sit time while there.
E3M – 6 Sets
I was starting to really wonder if those handstands were a good idea around set 3 here. The split squats actually felt pretty good today.
8 Sets (Tabata)
I did 16 for the first 7 sets and then 18 to finish for a 130 total. So simple, but anything but easy.
When I went to do my first set of push-ups it was like whoa! Triceps smoked already this week. I think I did a set of 3 Curtis P’s to start and then singles, taking just over 2 minutes. Unbroken on the other movements even though I was hanging by fingers at the end of some of the toes to bar sets. Killer grip combo there. Only used one bar, but added 45# plates outside of the collars to save some time. Finished in 6:44. I was feeling this a lot more than expected afterwards.
Will get in some ROMWOD tonight.
Nick Momrik's Fitness Logs 