Didn’t sleep well and I was feeling pretty rough when I rolled out of bed. Ran the 9am class.
We warmed up with a game of Rowling for something different.
I did a cycle through with an empty bar and then with 95#.
25:00 AMRAP – Teams of 3
5 Deadlifts (115#)
4 Hang Power Cleans (115#)
3 Front Squats (115#)
2 Push Press (115#)
* One person does an entire round at a time, while the other 2 rest.
* If you don’t do your round unbroken everyone on the team has to do 3 burpees after you finish your round before the next person can start. Incentive for people not to go too heavy.
Felt good after getting moving. Michelle, her sister, and I got about 23 and a half rounds. I was last so did 23 full rounds. Glad I decided to go with 115# instead of 135#, which allowed me to bust ass. The burpee penalty worked; people picked appropriate weights, and no burpees were done.
I had planned on doing some intervals on the Ski Erg at night, but I was exhausted. With all of the lifting last night and over 300 reps with the barbell today, my body is tired!
It was a good close to 2014. I’m feeling good and am happy with the change to CrossFit Intuition in the middle of the year. Looking forward to the Open and getting fitter in 2015.
Wasn’t going to miss a 3rd Sunday in a row. Had to head up north for our family Xmas since my brother flew home early to save money. Made it a one day trip, going up and back.
Warm-up
CSA Activation
3×10 Reverse Hyper (210#)
Shoulder stretching
45# OHS, OH warm-up
Strength
5 Sets
10 OHS (95#)
10 Back Rack Lunges (95#)
Rest 2:00
Nothing crazy, but some quality work. Warmed up C&J with some reps at 95# and 135#.
Conditioning
24:00 EMOM (6 Rounds)
1st: 2 Cleans + 2 Front Squats + 2 Jerks (165#)
2nd: 10 C2B Pull-ups
3rd: 150m Row
4th: 20 Push-ups
The barbell work was the easiest part, push-ups always end up socking for me, but the row was the most deceiving. Rested about 15 minutes before moving on.
5 Rounds
40 Double Unders
30 Box Jumps (24″)
20 American KBS (53#)
Missed once on dubs in the 4th round after 28. I nearly took a header into the box on my first rep. Did box jumps in the first round, but nearly all step-ups the rest of the way. I think I did the swings in 12-8 for the 2nd, 3rd, and 4th rounds with 20 unbroken in the first and last. Took me 15:57 to finish.
Needed that after not doing much for the last week. Hadn’t touched a weight since the competition last Saturday. Shoulders got a lot of work.
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.
Flight leaves for Long Beach at 1:30, so plenty of time to get in a morning session.
Shoulder Press
5×45#
5×95#
3×115#
3×135#
9x3x145#
I don’t know why this was so hard today. Shoulders must be tired from the muscle-up yesterday.
Front Squat
10x20kg
5x70kg
4x90kg
3x100kg
2x110kg
2x120kg
2x127kg
2x131kg
2x135kg
1x137kg
1x140kg
1x143kg (PR)
Finally a front squat PR! First one in over a year. Been a long road back with the back, but the patience has paid off. That’s somewhere between 315 and 316 pounds, besting my 310. Back was starting to round, so I didn’t want to push for more.
Went to Mockingjay Part 1 on Thursday night so didn’t get much sleep. Needed that full rest day yesterday and got a massage too. Ended up going to be before 9pm, which never happens. Hell, being in bed by 10 in extremely rare.
Warm-up
1,000m Row (4:26)
Bottom Squat Hold
Jerk Footwork Drill
Weightlifting
Split Jerks
5x20kg
5x40kg
3x50kg
3x60kg
3x70kg
3x80kg
3x85kg
3x90kg
3x93kg
2 Clean + 1 Split Jerk (Blocks below the knee)
50kg
60kg
70kg
80kg
90kg
100kg
Feeling more and more comfortable with the jerks. Slowly adding more weight. Trying to work on dropping under the cleans faster too.
Strength
Front Squat
5×135#
5×185#
5×215#
5×235#
5×255#
5×265#
Conditioning
2,500m Row
Nothing crazy. Wanted to get the heart rate up for a bit and keep the pace under 2:00/500m. Finished in 9:51.2.
Feeling a little tight in the upper back this morning. In early to row with Kevin and then we did some of the class workout since all of the 9am crew were gone today.
Row
This is another Chris Hinshaw special, which he programmed for Garret Fisher. My 2,00m row is just over 7 minutes, so I added 5 seconds to the split paces listed on the site. The two 1:00 pieces at the end are the key to this workout.
7:00 at 1:58-2:00/500m
2:00 Rest
2x 3:00 at 1:55-1:57/500m (2:00 Rest)
2:00 Rest
2x 1:00 at 1:47-1:48/500m (2:00 Rest)
Not really hard. My meters were 1,759, 777, 779, 282, and 284.
Strength
Front Squats
5×45#
5×135#
3×185#
3×215#
3×235#
3×255#
3×275#
3×285#
Felt solid. Really focused on an upright back and not bouncing too much to put extra pressure on my low back. I did seem to tweak something by my shoulder-blade though. I’ve done an ugly 3×295 before, so almost back to full steam.
Conditioning
“Annie”
50-40-30-20-10
DU
Sit-ups
Not very good. Missed a double under before getting to 10 and had 2 other misses in later rounds. Should have just started over! Only 12 seconds slower than my PR though, with a time of 6:40.
Felt like I needed to do more so I went out to the garage and jumped on the Air Dyne (AD2) at night for 20 minutes and went 10.39km.
Went in for the 5:30pm class. Started with some bottom squat hold and stretching.
Warm-up
5 Shoulder Press (45#)
8 Front Squats (45#)
5 Shoulder Press (95#)
8 Front Squats (95#)
5 Push Press (135#)
8 Front Squats (135#)
Strength
12:00 EMOM
Odds: 4 Push Press (185#)
Evens: 8 Front Squats (185#)
Deadly! I was near failure on every set of push presses and the front squats were no joke. Felt like I got done with a WOD at the end I was breathing so hard and sweating my ass off.
Accessory
3 Sets
10/10 Kroc Rows (62# KB)
10 Ring Push-ups
Conditioning
5:00 AMRAP
8 KB Snatches (44#)
10 Sumo Deadlifts (44# KB)
12 Wall Balls (20#, 10′)
* 2:00 rest and then another 5:00 of the same thing starting where you leave off in the first AMRAP.
I had no sense of urgency, just kept moving at a slow steady pace. I did 3 rounds plus 8 snatches, 10 deadlifts, and 3 wall balls in the first half and finished with 7 full rounds plus 7 snatches overall.
Walked 200m outside since it was so nice out. After class I stayed for some extra work.
Weightlifting
5 Hang Muscle Snatches (45#)
5 Snatch Presses (45#)
5 Hang Muscle Snatches (65#)
5 Snatch Presses (65#)
5 Hang Muscle Snatches (75#)
5 Snatch Presses (75#)
5 Hang Muscle Snatches (85#)
5 Snatch Presses (85#)
5 Hang Muscle Snatches (95#)
5 Snatch Presses (95#)
I was dead after the workout and know I wouldn’t have the energy for anything explosive. The muscle snatches and presses were back to back so it got tough.
Back
Reverse Hyper
3x10x230#
Could feel my back tight from the class so figured these were a good idea.
I don’t know if yesterday took more out of me than I noticed or that the EMOM to start just completely wiped me out.
Feeling pretty great. Mid back is a little sore, but not sure why. In for the 10am at CFi and then some extra lifting after class.
Warm-up
Bottom Squat Holds
Wrist Stretching
Rack Position Stretching
Strength
Front Squats
5×45#
3×135#
3×185#
3×205#
3×225#
3×245#
3×265#
3×275#
3×285#
Felt really good! Would have liked to try another set or two if there had been time.
Conditioning
20:00 AMRAP (Partner)
20 Power Cleans
30 Burpees
40 American KBS
* One person working at a time. Split up reps any way you want.
I paired up with Raymond and we used different equipment. Split up reps for the most part but a few rounds in I started doing more burpees. I used 135# for the cleans and a 53# KB for the swings. We got 4 full rounds plus 20 cleans, 30 burpees, and 6 kettlebell swings. I was sweating more than I can remember in a long time and the weather has shifted to fall, so that was weird.
Midline
4 Rounds
20s Hollow Rocks
10s Rest
Right into…
4 Rounds
20s Plank
10s Rest
I could not keep up with the hollow rocks for all 8 rounds after doing that workout. Fought hard to get through just the 4.
Weightlifting
Jerk Dips & Split Jerks
5×45#
3×95#
3×125#
3×145#
3×1653
3×185#
3×195#
3×205#
3×215#
3×225#
Have seen Catalyst Athletics using the jerk dips with a few of their athletes and figure it would be useful for me to try some in order to reinforce that positioning and body path. I was doing the jerk dip reps and then going right into the first rep of the jerks. They also fatigued my legs a bit, forcing me to think about dropping under the bar, which was much better today.
Felt pretty solid overall and didn’t have any misses. My wrists have built back up too. I didn’t wear wrist wraps at all, but I could start to feel it some in the last few sets. Pretty stoked though. I’ve never hit triples that heavy before.
Nick Momrik's Fitness Logs 