Out in the garage around noon by myself.
That sucked!
5 Rounds NFT
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DU
I was cruising along and then crashed trying to get 45 on the way up. I couldn’t even get 15 or 20, so I called it quits around 9:30 in. Not sure what happened there.
The chest-to-bar pull-ups on Sunday and toes-to-bar yesterday have fired up the shoulder, so I better take it easy for a day or two. As usual, 9am class.
4 Round Tabata Mash-up
Find a 20RM Back Squat
The last time I attempted a set of Super Squats was July 9th with 255#, when I only made it through 8 reps. I’d done 245# two weeks before that attempt, but my squats were taking a nose dive around this time. I went to class prepared to attempt the 255# today, but after much thought I decided to go for just the 5# PR since it had been so long since attempting a set of 20. It was tough, but nothing even close to as horrible as I remember SS being.
20:00 Cap
Programmed with thrusters, but I need to rest the shoulder, so front squats it was. Turns it into an easier metcon, but still no walk in the park. I didn’t have a final set of 10# plates out, which probably prevented me from finishing. I was 4 reps short of finishing all 100 burpees and 100 front squats.
My squats are feeling strong!
Had a much-needed massage and rest day yesterday. My legs are as sore as they’ve been in months from the various squatting stuff on Thursday.
Matt and I headed down to New Species CrossFit in Royal Oak this morning for some weightlifting instruction from Kendrick Farris. Two hours this morning spent on the snatch and 2 more hours tomorrow morning for the clean & jerk. He had a really simplified way of teaching the lift, which made a lot of things click for both of us. He also was able to get us into good positions we’ve never really felt before. Well worth the $250 and I have some things to work on. Looking forward to the C&J tomorrow!
We did a lot of drill work with an empty bar and some with just 65#. Then at the end we worked up to 155# and did an easy hang power snatch with it from above the knee. I haven’t done over 135# since the 60 Day Challenge ended over a month ago.
Got back to Saginaw and was going to do 14.2, but C2B pull-ups didn’t feel great on my shoulder, so I’ll give it another day or two to improve. I did pull out the rack and get in my front squats though.
Hell yeah!! I was even wearing my lifting shoes (which I haven’t been wearing) since I was going to wear them for the OHS of 14.2 and I was on the downslope of the floor. I didn’t really like feel of those 2 things though. I felt like it was pushing me forward, which you definitely don’t want in the front squat. Still made the lifts though.
Second trip to the chiropractor went well. He did some ultrasound therapy on the shoulder instead of e-stim. Also put some kinesio tape on there to aid drainage away from the shoulder.
Heading down to Columbus, OH for the weekend to attend the Arnold Sports Festival, which should be a lot of fun. Hit up a garage workout with Kevin at 10am. Will be nice to give the shoulder until Monday to rest.
Front Squat 5×3 @ 80-90%
Load of #65 more pounds for the 5 working sets over 3 weeks ago. 245# was only 79% but after doing 235# I dialed back the plan. Originally was going to try 250-260-265-270-275, which wouldn’t have happened. Have a plan, but be willing to adjust.
7 Rounds (Partners – alternate doing a full round until each does 7)
Kevin and I finished in 11:57. Nice steady pace; nothing crazy. Got a sweat on, but wasn’t dead at the end.
Hopefully our hotel has a treadmill or something so I can do some intervals or long slow cardio for a couple of workouts this weekend. Rest time for the shoulder!
Didn’t sleep worth a shit last night, so got out of bed and did some work early. Went in for the 9am class again. Back feels better today, but can still get some solid pain if I move in the wrong positions.
Did some leg swings and back stretching before class started.
“Sally Up/Down” doing squats with PVC as a bar.
5×5 Front Squats @ 70-80%
BOOM! Squats are back! My form felt pretty good too. Didn’t even really start leaning forward much even on the last set. I’m fucking excited about this, especially with my back in less than ideal shape.
12:00 EMOM
Felt some pulling in the back with the good mornings, but I think it helped to stretch it out too.
A round consists of:
I did 6+8, 4+8, 3+3, and 1+13. Rough, but I felt better in this than yesterday’s workout.
Headed back in at 8pm for some rowing. Another workout from NCLab
Kept under or at a 1:52 / 500m pace through everything. My splits were 3:44, 3:24, 3:01, 2:38, 2:17, 1:54, 1:31, 1:10, 0:48, and 0:24. I almost fell over when I got off the rower and was a little light-headed for 10-15 minutes.
Moving a little slow this morning, but in for the 9am class.
5×5 Deadlifts @ 70-80%
What a fucking idiot. Tried to push it and now that low back area on the right side is worse than it was 2 weeks ago. It was starting to feel pretty good too. I want to slap myself. Pisses me off even more that it was already the most volume I’d done for a 5×5 before trying that last set.
Kroc Rows
* Do 5 burpees EMOM starting at 1:00
I felt pretty terrible in the workout and didn’t push it on my burpees because I could feel my back there. Not to mention I couldn’t breathe and felt like shit. Took me 4 minutes to do the OHS, only able to get 5 reps each time! Not good. Total time of 10:57. I think I was the last one done.
Rested a bit when I got home, finished shoveling the end of the driveway, and then made a pit stop in the garage on the way in.
Another early night and another 9am for the 4th day in a row. Not feeling too beat up though.
Front Squat 5×1 @ 90%+
Still working my way back into the swing of strength, so this was really only 2 reps over 90% of my old PR, but I haven’t hit 300# in about 3 months. Felt pretty good too.
7:00 – Alternate between movements every 15 seconds
Starting to feel better cycling reps, but could feel the 2nd rep start to be a struggle during the second half. Box jumps were no big deal and no missed reps today.
5:00
Tried to stick close to 1,200 cal/hr and then poured it on during the last minute to end up with 102 calories.
Had a needed rest day yesterday and got a massage. Back at 9am today.
5×3 Front Squats @ 80-90%
Dialed back my weights a bit today. Felt pretty good.
5 Rounds
Rest 5:00 and then do it again.
Shit! I did 3 unbroken bear complex for the first 3 rounds I think, then the first and last round the second time through. I stepped down into nearly all my burpees except maybe at the start and then the last round each time where I tried to push through to finish. 7:38 the first time and 9:20 the second time.
Back to the gym at 8pm for open gym with Brent.
E2M 10:00
Rest 10:00
E2M 10:00
The combination of rowing and pull-ups was absolutely brutal after the first 2 rounds. Did pretty well with my double unders getting the second set unbroken.
Went to the 9am class again. Feeling kind of blah today after the horrible performance by Manning and the Broncos last night.
5×3 Back Squats in the 80-90% range
Ugh! Didn’t wear lifting shoes today, so not sure if that made a difference or just the increased heavy volume that I’m not used to.
2 Rounds NFT
7:00 AMRAP
Finished the round of 15 plus 10 front squats. Tried to keep a nice steady pace and not coming firing 100% out of the gate. Had too many trip ups on the box. Did unbroken front squats through 9, then 7-5, 6-5-4, and 5-5.
Worked on my bar kip for a few minutes after class. Trying to keep the legs straight and get all of the power from the hips.
Woke up earlier than usual today so I could hit up the 9am class at Survival Fitness. First class in 2 months and my conditioning is in rough shape!
4 Rounds
Just slow burpees to get warmed up. I think I 4 each round.
Front squats for 4×5 in the 70-80% range.
Felt good!
10:00 EMOM
I was shaking already in round 1. Didn’t quite make it all 20 seconds the last few rounds.
My lungs! I’m definitely out of shape when it comes to moving weight. The Rx was 135# but I don’t even know if I can do one SDHP with that weight and it would have taken so much longer than the 6:00 goal. I finished in 6:36.
Worked on handstand holds against the wall a bit. Tried to pull my feel off the wall for a few seconds at a time.
I’m going to start working at the standing desk in my office again today, slowly building up more time each day.
Went out to the garage around 4pm.
On the Air Dyne (AD2):
Yuck!
Nick Momrik's Fitness Logs 