Lower body is sore from yesterday. Went to the 4:30 class and got there early to do some extra warming up.
Warm-up
Crossover Symmetry Activation
3×8 Reverse Hyper (210#)
2:00 Double Unders (172 reps)
1:00 Bottom Squat Hold
50 Jumping Jacks
10 Air Squats
Strength – Back Squat
8×45#
6×135
4×185
4×235
10:00 EMOM
5x2x255
3x2x275
2x2x295
Originally planned to stay at 255 pounds and ease my back into lifting again. Felt good so pushed on. Maybe too much though. Wasn’t wearing lifters or a belt. We’ll see how I feel in the morning.
Conditioning
20:00 EMOM (alt)
4 Power Snatch (155#)
12 Weighted Step-ups (20″, 35# KBs)
Rough! Managed to finish all of the snatches touch-n-go with no misses. I have never done anything close to that many heavy unbroken sets. My hands got real sweaty from having the arms hanging with the step-ups and everything dripping down on to them. I was doing 6 step-ups in a row before switching legs so it would be faster. Still was taking over 30 seconds to do them though.
Midline
100 Sit-ups
Didn’t even look to see what time I started on the clock. Wasn’t going to be close to a PR anyway. Still did them unbroken though.
No problems getting out of bed this morning! 🙂 Went in early before the 4:30 class.
Warm-up
Crossover Symmetry Activation
500m Row
Then I was going for a new 1,000m row PR. I went out aggressive wanted to get my pace under 1:30 in the first 250 and then fall back. I did it, but after 500 started to really fall off the pace and feel terrible. I ended up bitching out and quitting at 740 meters. 😦 My average pace at the time was 1:32.7, so still well under what I needed to beat my previous 3:11. I’m kind of glad I stopped though because I was feeling it for about 15 minutes without even giving it that final 250 meter push. Some other day.
Strength
Bench Press (3-0-X-0 Tempo)
3x3x45#
3×95#
3×125#
3×145#
3×165#
3×185#
3×205#
Not sure I’ve done tempo on the bench before. Felt solid.
Conditioning
15-12-9-6-3 Burpees
60-48-36-24-12 Double Unders
It was supposed to be burpees and pull-ups but I did a few pull-ups and it was pretty bad on my shoulder. So I went with 4x reps on the dubs. Missed once. Finished in 5:04.
Rested 3:00 and then did…
2:00 AMRAP
Burpees
Got through 38 reps.
Midline
10:00 EMOM
2 Turkish Get-ups
I did 2 sets with 35#, 4 sets with 44#, and 4 sets with 50#.
Lauren was talking about doing something and Jason suggested my old favorite. So I whipped up a scaled version for her and jumped in.
“Annie”
50-40-30-20-10
Double Unders
Sit-ups
A few reps in I realized I forgot about grabbing DBs to anchor my feet down. If I had been alone I would have stopped. Makes a huge difference. I tripped up once starting the set of 30 because I wasn’t concentrating enough. Still not a bad time with a 6:24 though, which is 25 second off my best.
Last night my tight back started to turn into a back tweak. Grrr! I could barely get out of bed this morning. So much for doing Open workout 13.2 like I’ve been trying to plan and looked forward to. I even got to the gym about 30 minutes early to do some mobility and see if I could loosen things up enough to be able to do the deadlifts and box jumps.
Warm-up
3 Rounds
10s Bar Hang
5/5 Bar Taps (tight/dynamic)
10 Heel Drives
20s HS Hold
30 DU
The dubs were not fun so I knew right there I should not attempt the workout. So I jumped in with Bryan on some bench while everyone did the metcon. I also did some mobility stuff I’ve found for relieving low back pain.
Strength & Accessory
Bench Press
10×45#
10×95
10x10x155
Barbell Curl
8x10x45#
The curls were alternated with the sets of bench.
Midline
5 Rounds
20s L-hang
20s Rest
20s HS Hold
20s Rest
Skill / Midline
3 Rounds
1:00 Shotguns
1:00 Rest
1:00 Pistols
1:00 Rest
1:00 Step-ups (20″)
1:00 Rest
I didn’t think I’d be able to do the pistols because they usually put a lot of stress on my back, but they were fine. Subbed in step-ups instead of the double unders I had programmed. I did 37-39-37 shotguns, 20-22-20 pistols, and 22-24-25 step-ups.
Wanted to get my heart rate up a little so I stayed after.
Conditioning
10 Rounds
200′ Shuttle (4×50′)
10 Shoulder Press (65#)
Oh boy, my shoulders and chest are going to be feeling it after these and the bench press sets. I did the first 5 sets unbroken, then broke up the sets in half until grinding out the final set. Took me 9:24 to finish.
Did a little more mobility work before heading home.
Hit my goal for the day. That is the highest I have recorded for a set of 5 since using Beyond the Whiteboard. I found a 5×435 in my logs that I did over 2 years ago. It was shortly after I pulled my lifetime max of 515.
Conditioning
5 Rounds
8 Power Cleans (155#)
30 Double Unders
30s Plank
I did two sets of 4 touch-n-go every round on my cleans. Tripped on dubs once in the 3rd round after 18. Did planks on my hands. Finished in 7:40. Felt really good.
Tabatas
8 rounds of Wall Balls (20#)
1:00 Rest
8 Rounds of Ball Slams (30#)
I got 10 wall balls every round. Slacked off on the ball slams because my shoulders were smoked! Did 7 sets of 7 and finished with an 8.
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.
Skill WOD “Be the Master of Your Volume” Week 3 Day 3
Warm-up: 3 Rounds
10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
10s Handstand Hold
5/5 Bar Taps (tight/dynamic)
Test Your Max
1 Set of MAX C2B Pull-ups
4 sets at 60%
2:00 Rests between all sets
Didn’t have it today. Got 18, which is 5 fewer than last week so 60% (rounded up) was sets of 11. I got the first 3 sets unbroken and then went for a max of 13 on the last set.
In the 2nd drop set I started to lose some of my peripheral vision and was seeing sort of 2 squiggly rainbow lines on the right some of my vision. It was weird. Lasted through the accessory work and then my peripheral was still messed up for a little while after that.
Strength Accessory: 3 Sets
10 Leg Lifts (AbMat on box on jerk blocks)
20 GHD Heel Drives
Cut from 5 to 3 sets again since I didn’t want to fatigue my back too much before squats.
Strength – Front Squat
5×45#
5×135
5×205
5×235
5×265
5×275
5×285 (PR)
Wasn’t sure what to expect after the vision weirdness. Pretty solid lifting though and beats the set of 5 I did about a year ago.
Conditioning
Mini “Diane”
12-9-6
Deadlift (225#)
HSPU
I had looked back earlier when planning my week and saw a time of 5:18 from over 3 years ago for this so I was pretty happy with the 3:58 I did today. Until I got home at least. I had failed to see I later did a 15-12-9 in 4:10 over 2 years ago. Today I went unbroken on all of the deadlifts and 7-5, 5-4, and 4-1-1 on the handstand push-ups.
My neck and head weren’t feeling the greatest after this and then some of my fingers actually started going numb as I recovered. What the fuck is wrong with me today?
Skill
2:00 DU
Missed more than I should have, but did a decent set of about 80 unbroken in the middle. Managed 183 reps, which is still ranked high on Beyond The Whiteboard so I shouldn’t complain too much, but I expect better.
Really not sure what was going on with me today. I’ve never had some of those issues in a training session. I did take a bunch of extra carbs in both of my workout drinks, but not sure that would have had anything to do with it. I think it’s a sign to take a full rest day tomorrow instead of active recovery.
Felt a little sick shoveling snow this morning but I think it was the extra caffeine I had in the Protein Energy mix this morning.
Warm-up
PVC Pass-thrus
Band Pulls
Strength – Bench Press
8×45#
8×95
4×135
4×165
4×195
4×215
4×230
4×245 (PR)
Felt heavy and the lift-off bugged me. Maybe due to my shoulder? Wanted to get 245-250 after getting 5×240 a couple weeks ago so I’ll take it.
Conditioning
Open Workout 11.6 / 12.5
7:00 AMRAP
3-6-9-12…
Thruster (100/65)
C2B Pull-up
My previous best was finishing the round of 12 and getting 6 more thrusters. Today I finished the 15s and a thruster. PR by 25 reps!
The pull-ups did not feel good on my shoulder in the first 3 sets. Maybe it just went numb after that. I did 3 & 6 unbroken then when I had to do 3-3-singles I was worried. I think maybe it was just the quick turnaround from the set of 6, because I did the rounds of 12 and 15 with sets of 3s no problem. Thrusters were unbroken through 9, then 7-5 and 6-5-4. If I had to do it again soon I’d try the 12 unbroken, do the 15 in 2 sets and try to do chest to bar in all sets of 3 except for the 6.
Midline / Skill
4 Sets
20s L-sit (rings)
10s Rest
30s Rest
4 Sets
20s Handstand Hold
10s Rest
30s Rest
4 Sets
20s Double Unders
10s Rest
The L-sits seemed a lot harder than usual after that workout. This was a tough little combination on the shoulders. I went 35-36-35-25 on double unders. Missed up twice back-to-back on the last set and didn’t have time to start back up.
Skill
30 Inverted Burpees
I’ve wanted to do try these but always forget. Was reminded of them a CrossFit HQ video this week. Pretty fun. I did sets of 5 and started getting the hand of going from candlestick right into the kick up. For the second half I started kicking up with two feet at once which was something new for me as well. I felt like it worked the shoulders and strength more than a lunge into one leg up at a time.
Feeling those lunges from Sunday and probably a little bit of the various squatting yesterday. Left shoulder is still funky. Out in the garage tonight since it was a busy day. Remember to heat the place up first. 🙂
Skill WOD “Be the Master of your Volume” Week 2 Day 2
Skipping the day 1 muscle-ups this week to see if my shoulder improves.
Warm-up: 3 Rounds
10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
10 Bridge Rocks
The wall walks bother my shoulder going through the middle so I put the bridge rocks in this week.
Mobility: 5 Sets
10s GHD Hanging Stretch/Bridge
Test Your Max
I didn’t feel the need to do a 1RM deficit again and eat up all that time so I did a few warm-up sets and then got right into working sets. These are all kipping handstand push-ups with a deficit.
2@1″
2@4
2@5.75
4×6@6.5
Max @ 6.5 (7 reps)
The prescription is working sets at 70% but I was lower than that last week and still had to decrease to get in the volume. Today I went another inch lower to start, which ends up putting me at 50%. Got all the working sets and an extra rep in that max set. I rested 2:15 between the working sets because I was late catching the clock on the first set so decided to stick with it. Felt much better about that! Here’s my first working set.
Strength Accessory: 5 Sets
8 Seated DB Press (45#)
20 Barbell Hollow Rocks (45#)
I have access to more dumbbell options at home so increased over the 40# I’ve been using. Found out these hollow rocks are indeed holding a barbell. Pretty interesting twist to them.
Conditioning
5 Rounds
25 Push Press (75#)
50 DU
Got this sucker from the “Light” category of the Beyond the Whiteboard Fitness Level workouts. High reps at low weight was a nice challenge for me. Cool combo with push press using a lot of calves, which also comes into play with the jump rope obviously. Then both fatigue the shoulders.
I got the new RPM handles for my jump rope and it came with a bare wire cable, so I figured I’d try it again. Yesterday was the first working trying it out and the result was very disappointing. So today I went back to the old handles that have a coated cable. Like night and day and it doesn’t hurt like a bitch if you miss. I will be swapping cables on those new handles for sure.
I only had 3 misses on dubs. Went 43-7, 8-42, 7-43, and the last two rounds unbroken! I broke up the push presses into 15-10, 2 rounds of 10-8-7, and then 15-10 the final two rounds. Finished in 10:31. I might be feeling that one for a few days.
Back to work today after 2+ weeks off for the holidays! Went to the 4:30 class.
Warm-up
2×8 Reverse Hyper (210#)
Bottom Squat Hold
3 Rounds
30 Jumping Jacks
4 Inch Worm Push-ups
15 Ball Slams (30#)
Was warm after that!
Strength – Back Squat
6×45#
6×155
3×205
3×255
3×285
3×305
3×325
3×345
Didn’t feel as solid in my leg drive as the 350 triple last week. Back was fine though. Would have liked to try for 355 coming into today but I don’t think I would have gotten it and didn’t have time anyway.
Conditioning
4 Rounds
300m Row
20 Russian Kettlebell Swings (53#)
20 Wall Balls (20#, 10′)
20 Sit-ups
2:00 Rest
I didn’t notice that he increased the rest from 1:00 due to the size of class and the number of rowers available, so I thought I was getting a bunch of extra rest. Turned out to be pretty close to 2:00 each round. My rounds were 3:43, 3:56, 3:59, and 3:40 which included a nice walk across the gym after getting off the rower. Rests were 2:03, 1:50, and 2:26. I guess that extra rest helped my last round because it was my fastest even though it was my slowest row. I did transition right into each movement though instead of taking a couple extra breaths so that helped.
Stuck around and did a partner workout with Bryan, Michelle, and Weston. We did it I-go-U-go with each movement for quick work and short rest.
60-40-20 Double Unders
15-12-9 Toes through Rings
15-12-9 Overhead Squats (75#)
I missed a lot on dubs. Too heavy to get myself off the ground? 🙂 The other movements were unbroken. We decided to go light on the OHS for a change and so we could speed through them. Took Bryan and I 7:17 and they were only 10 seconds behind us.
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.
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