deadlift

3 Overheads

I slept so solid last night. Never got up to piss either. In for the 9am class.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
400m Run

Strength

2 Shoulder Press + 2 Push Press + 2 Push Jerk

45#
95#
115#
135#
145#
155#
165#

I haven’t done a lot of vertical pressing for strength lately since I golf on Monday. The programming rotation time has come so it works out well for me, especially as I’m thinking to start a squat program instead of making shit up like I have been.

Conditioning

7 Rounds

30s Wall Balls (20#, 10′)
30s Rest

Felt easy actually. I got 14 for the first 6 rounds and then busted it a little more to get 15 in the last.

2-4-6-8-10-8-6-4-2

Deadlift (95#)
Power Clean (95#)

Wanted to hold on to the bar as much as possible. Went through the 6s and then dropped it. Did both movements for the rounds of 8-10-8-6 and then dropped it for a short rest. Finished with 4-2 unbroken. I really wanted to try the 6-4-2 but after the 6 cleans my grip needed a rest. Took me 4:27. It was a fun workout and would be a good challenge to push the limits and keep going until you really can’t hold the bar anymore.

Run Every Day

Left the house just after 6pm. Felt good and kept up a solid pace. Ran 3.31 miles in 30:20. After feeling pretty good the last few days I was curious if it would continue today. Seems like I crossed over some type of hump because it feels easier to keep a faster pace than the pace I had been going. Don’t want to push too much this week though with the competition on Saturday.

Rings & Rowing & Running

Didn’t get in a morning run. This diet needs to change today! Went to Intuition at 9.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
PVC Good Mornings
Air Squats

Strength

Deadlift

5×45#
5×155#
5×245#
5×295#
3×315#
3×335#
3×365#
3×385#

Felt pretty good. Not going to push it and get hurt again. Slow and steady progress.

Conditioning

Part 1:

2-3-4-5-6 Muscle-ups
2-4-6-8-10 HR Push-ups

Part 2:

10-8-6-4-2 T2B
10-8-6-4-2 Goblet Squats (53#)

Trying to do 2-4-6-8-10 with MU would take me a really long time. Cutting back to 20 total reps was a wise mood and still a challenge. I took a little walk in between my MU sets in those last two rounds so I wouldn’t stare at the rings and jump up too fast. I did my sets as 2, 3, 4, 2-2-1 (tried for 2-3 but failed the last one), 2-2-2. I was done with the first part before 6 minutes I think. Lost my grip on T2B after 8 of 10 and then my hips kind of died from the muscle-ups at the end of the round of 8 when I went 5-3. Finished in 9:40. Other than the open workout, that’s the most muscle-ups I’ve done in a WOD I think.

6 Rounds

45s Row
1:00 Rest

Hit 235 meters for the first 4 rounds, then 231, and pushed it for 245 on the final one. I was on a rower by myself so didn’t have to get off, but my ass was burning when I finally did.

Run Every Day

Went out in the afternoon for a break from work. 3.83 miles in 37:22. Didn’t wear the HRM since it was hot out and didn’t want to create more tan lines than I already have from golfing. It’s hard for my personality not to be concerned with pace, but it’s also kind of relaxing. Feeling better and better with running skill improvements each time out.

Almost Done

In to the gym at 9am for a squat session. Warmed up with 100 walking lunges.

Back Squat

10×45#
5×135#
4×225#
4×265#
4×290#
4×310#
4×325#
4×340# (PR)

Reps felt really good even though my legs are feeling trashed. Last set was a grind, but solid. I’m thrilled with the improvements I’m seeing in my squat positions. Didn’t have any forward lean at all when it got heavy. Ankles, knees, and leg muscles really starting to feel all of the volume though. One more day!

Didn’t have time to get in my bench accessory work so took the rest before class started.

Weightlifting

Worked on snatch stuff with complexes. Combination of 3 position pause snatch deadlifts, snatch pulls, power snatches, and an OHS here and there. Weights were 45-75-95-115-125-147#.

Conditioning

21-15-9
- Deadlifts (225#)
- Push Press (95#)
75 Wall Balls (20#, 10′)

It was “Diane” but I just got stitches out of my head on Thursday so bouncing on my head isn’t a good idea yet. The push presses were a good substitute and that weight allowed me to go unbroken with some hurt. A heavier weight would have been more comparable to HSPU, but that’s ok. I did the deadlifts unbroken too. Finished the 9s in 4:10. Going into the wall balls was a bit of a surprise with dead arms. I did 3 reps and dropped the ball to rest. Got to 10, then lets of 10 until finishing with 13-12. Total time was 9:49, which is pretty damn slow for wall balls.

Fifteen From Three Hundo

Legs, knees, and hips all are starting to feel beat up. I think I was already stalling last night by going to bed later so I wouldn’t want to wake up. Finally out to the garage after 8am. Warmed up with 5:00 Air Dyne (2.36 km).

Coffee Super Squats

Back Squat

20×45#
5×135#
5×205#
5×255#
20×285# (PR)

Fuck my life! That was horrible. Hard to believe just two weeks ago 260# felt “easy” as far as a set of Super Squats can go. Think “Murph” on Monday and a week and a half of squat PRs is taking its toll? It started to get really hard after rep 7, not even half way through. This is the only time I’ve seriously thought about stopping during a set. It crossed my mind before but as a joke. Today I was considering it, thinking I might fail. Made it though. Bar was on my back for a total 2:12. Splits every 5 reps (including step out and in times) were 0:23, 0:28, 0:40, and 0:41.

After laying on the ground for a solid three minutes I put away the weights and figured it would be a good idea for a cool down. Jumped on the Air Dyne for 5:00 (2.04 km).

Went to the 4:30 class. Warm-up was various stuff with a training bar.

5×45#
4×135#
5×225#
5×295#
2x5x325#

Keeping it light and easy. My back is under enough stress lately. Don’t need to fuck it up with deadlifts now.

Conditioning

4 Rounds

20 American KBS (53#)
15 Burpees
400m Run

All unbroken. Was outside so runs were a little short and didn’t have the clock for an exact time. Took about 14:30.

Midline

2 Rounds

30s Plank
30s Side Plank (L)
30s Side Plank (R)
30s Plank
30s Side Plank (L)
30s Side Plank (R)
30s Rest

Was tabata rounds, but I didn’t use the 10 second rest periods. I guess I screwed up, setting the clock for only 6 rounds, so we started up another one after a short break.

On the 37th Day

Wasn’t as tired walking 18 yesterday, but I could feel it in my hamstrings the last 4-5 holes and feel it there a little this morning too. My HRV was up to 109 from 97, but still red. I don’t understand that at all. In for the 9am at CFi.

Warm-up

100 Walking Lunges
Bottom Squat Hold

Strength

Back Squats

20×45#
8×135#
8×205#
8×255#
8×285#
8×305# (PR)

That last set made me realize the goal of 300# Super Squats is within reach. Maybe sooner than I thought.

Did a couple of C&J with 135# and 155#.

Conditioning

E2M 14:00

9 Deadlifts (155#)
6 Hang Power Cleans (155#)
3 Push Jerks (155#)

Like a DT complex, but not. Unbroken every round in 23-25 seconds.

100 Walking Lunges (50# sandbag)

Nice little finisher. Didn’t run the clock.

Body of Lies

Slept like shit and was up at 6am. My legs and especially knees are aching this morning. First time that I don’t feel my abs the day after doing “Annie” but I did it last night so maybe I’ll start to feel it later. Finally headed out to the garage after 7:15. Warmed up with 5:00 on the Air Dyne (2.3 km).

Super Squats

20×45#
10×135#
5×185#
5×225#
20×260#

I was stalling as much as possible. Took a nice long rest of about 5 minutes before doing the 20 and I could feel my heart rate rising. I was dreading that set. The human body always has a fucking surprise though, doesn’t it? Might have been the best set of Super Squats I’ve done as far as feel goes. I was still breathing like a mother fucker, but my legs felt good and the set only took me 1:35. It took longer to finish with 245# last week! Can’t believe it. I had to check the plates on the bar to make sure I didn’t load it wrong. The body lies to us!

That just makes the rest of the day easy. Mentally gets you going too. Fueled up with a quick breakfast skillet and went to the 9am class.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
PVC Good Mornings

Strength

Deadlift

4×155#
4×245#
7:00 EMOM – 4×295#

Wasn’t going to push it and tweak the back again, so I focused on being explosive with my reps.

Conditioning

14:00 AMRAP
2-4-6-8…

Burpees
American KBS (70#)
Wall Balls (25#, 10′)

Felt like going Rx+ today. Good excuse to slow down. 😉 I broke the swings and wall balls up in 7-5 on the set of 12 but everything else was unbroken. Finished the 14s plus 16 burpees. Walked 200m after.

Midline

MAX Plank (on hands)

Made it to 4:30 which is a 24 second PR. My wrists, arms, and shoulders couldn’t take any longer. Don’t get me wrong my core was shaking like an earthquake but that’s not what stopped me.

Did Crossover Symmetry Iron Scap and got out of there.

Busted Knee Caps

Ahh, Tuesday mornings I get to relax a little when I wake up since we squat in CrossFit class. Thought I really do enjoy getting straight to the squat rack after I drink my protein.

Warm-up

Crossover Symmetry Activation
100 Walking Lunges
Bottom Squat Hold

Strength

Pause Back Squats (3s in the hole)

10×45#
5×135#
5×185#
5×225#
3×255#
3×275#
3×295#
1×315#
1×325#

I had planned the triples to 295#. Felt good, so went for a couple of singles. Some days you have to roll with it.

Gymnastics

E30S 5:00 (alt)

3 MU
2 MU

I knew I wouldn’t be able to go with 3s all the way so this seemed right to try. I almost called it quits after 4 minutes because I was dying. Fought for the 3rd rep in that 9th set. Took a few extra seconds before starting the final set of 2, but missed the last rep! 24 muscle-ups in under 5 minutes though. Volume is increasing.

Conditioning

10:00 AMRAP

8 Deadlifts (95#)
4 Curtis P (95#)
8 HR Push-ups

I coasted through this morning. In the second round when I went to take the deadlifts into the first squat clean not really sure what the fuck I was doing, but I pulled the bar in to my legs and smashed myself right under both knee caps. Hurt like a mother fucker! I actually had to walk away and shake it off. I dropped every Curtis P today. Finished 5 rounds plus 8 deadlifts, and 1 Curtis P.

Did Crossover Symmetry Iron Scap and headed home.

Two Wheel Super

Tired this morning. Probably because I knew what was coming. Thursday is not my favorite morning. Warmed up with 3:00 Air Dyne (1.48km).

Coffee Squats

Back Squat

20×45#
10×135#
5×165#
5×195#
20×225#

Wore the belt. Wasn’t as bad as I was expecting, but it’s always a fight no matter what is on the bar. I thought I was taking a video, but evidently I set the GoPro for pictures instead of video so didn’t get anything. Did all the work in about 20 minutes this morning since I got a late start.

I was regretting those Super Squats after Kevin posted the CrossFit Intuition WOD.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
10 Air Squats
Hamstring Stretching

Strength

Deadlift

10×45# (slow reps)
5×155#
5×245#
4x5x295#
AMRAP 295# (15)

Nice back bump and started to feel a burn in my hamstrings with that max rep set.

Skill

Everyone else rushed through the strength work, so I only did 2 sets of dubs, getting 95 and 43.

Conditioning

“Cindy”
20:00 AMRAP

5 Pull-ups
10 Push-ups
15 Air Squats

Yeah…was not looking forward to all the squats after super squatting this morning. I haven’t done a full Cindy in 2.5 years. Had a nice steady pace, making sure not to go out too hot and red line in the first 5 minutes. Push-ups were solid until the last 4-5 rounds when I had to pause once in each set. The air squats actually felt pretty good, but did start to burn pretty bad at the end. I set a PR by almost 2 full rounds and I’m 20+ pounds heavier now. Got through 22 rounds plus 5 pull-ups. Should have dropped for a few push-ups but I had enough.

Walked 200m and then did Crossover Symmetry Plyometric.

Pressing Combo

Did a bunch of yard work yesterday and was feeling pretty beat up from the workout. My body isn’t used to those heavy clean and jerks. Got to bed early for a good night of sleep. My HRV is way down to 93 this morning, but only orange not red. Tomorrow is going to be my “rest” day this week because of plans I have today. Will take it a bit easy in the 9am class today. Out in the garage at 7:30 in the morning. Warmed up with 3:00 Air Dyne (1.42km).

Coffee Squats

Front Squats

10×45#
5×135#
5×175#
5×205#
5×225#
5×245#
5×265#

Had to fight a little and concentrate on positions. Not so much that I felt compromised though. Wore a belt for the last 2 sets.

Body lies so much. Last rep felt much tougher than the video shows. Happy to be keeping pretty good positions throughout the set.

In for the 9am class…

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
PVC Pass-thrus

Accessory

5 Rounds

30s Air Squats
30s Rest

I got 24-26-27-28-29 for a total of 134. Burned, but pretty good.

Strength

2 Shoulder Press + 2 Push Press + 2 Push Jerk

45#
75#
95#
115#
125#
130#
135#
140#
145#
150#

Fun complex to get in extra work with the weight.

Conditioning

7:00 AMRAP

7 Deadlifts (135#)
14 Wall Balls (20#, 10′)

Didn’t step on the gas and kept the load light. Did 6 rounds plus 7 deadlifts and 4 wall balls. 8+ is doable.

Did Crossover Symmetry Iron Scap and the back/leg stretches before taking off. I’m interested to see what my HRV will end up being tomorrow. The front squats weren’t actually too far off the most I’ve done for a set of 5 and the pressing complex was pretty heavy, but I only went about 80% at the metcon.

Get Up and Do The Work

Late workout last night throws me off with sleep and recovery, though I guess the two are largely related. Didn’t want to get out to the garage this morning, but I did.

Coffee Squats

Back Squats

20×45#
10×135#
10×155#
10×175#
20×195#

Didn’t even warm-up today. Jumped right in. Felt better than expected. That’s 20# heavier than the set of Super Squats I did last week.

Lunge University

200 Walking Lunges (20# vest)

No stopping allowed. Finished in 7:50.

Then in for the 9am class at CrossFit Intuition.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
900m Row
Deadlift
- 10×45#
- 6×155#
- 6×245#

Strength & Skill

10:00 EMOM (alternating)

6 Deadlifts (245#)
10 T2B

Damn that felt heavy. Wore a belt to protect my back.

Conditioning

12-10-8-6-4-2

HSPU
Burpee Box Jump Overs (24″)

Gotta manage that handstand push-up fatigue. Went 6-6, 4-3-3, 3-3-2, 3-3, 2-2, and 2 on the wall. Finished at 9:59.

Midline

4 Rounds NFT

2/2 Turkish Get-ups (44#)
12 Russian Twists (44#)

Need these TGUs for my shoulders.

Cool Down

2,000m Row (8:57.3)
Crossover Symmetry Plyometric