Can still feel that back tweak there. Was out in the garage before lunch.
Engine Builder – Interval
I was really struggling to figure out a goal pace for this. In the last two months I have plenty of different samples, but the work:rest ratios are all a bit different. Going in I was set on 1:50/500m, but was doing 1:49 in the first interval so I stuck with it. Could have gone faster. My meters were 413-413-413-414-413-414-414-413, so another consistent one.
Went to the gym at 4pm.
- 1:00 Bike
- 10 RDL (45#)
- 30 Jump Ropes
- Dumbbell Curl – 21s (30-25-25#)
- 10 GHR (red band)
- 1:00/1:00 Single Leg Stand (62# KB)
I did this instead of 5×5 deadlifts. First 2 sets I was holding the KB in the wrong hand and it was an awkward stance. In addition to the red band, I’m pushing off the pads a bit with my hands so I don’t put stress on my back.
- 50 DU
- 8 Pull-ups
- 8 T2B
- 5 Box Jumps (36″)
- 50’ Farmer Carry (53# KBs)
- 1:00 Rest
I think I got 2 sets of dubs unbroken and missed 3x in one of the sets! Scaled 8 muscle-ups down to the 8+8 and was able to do each movement unbroken, wearing grips. The bar I was using was a tad too low for me, so I actually had to spread my legs in my kip which felt really weird. Instead of doing 5 muscle cleans (155#) I figured the high box jumps would still get me working on leg drive and hip extension. Cruised through this one in 12:55.
The outside of my pecs and my shoulders were fairly sore from Wednesday. Went to the 4pm class.
- 5:00 Row (1,200m)
- 2 Rounds
- 15 PVC Passes
- 15 Air Squats
I think I put on the belt for 190 and 205.
- 400m Run
- 9 Power Cleans (205#)
- 400m Run
- 6 Power Cleans (205#)
- 400m Run
- 3 Power Cleans (205#)
Kept the belt on for this. Ran at a pretty good pace, right ahead of a runner the entire time. I was able to pick the bar back up pretty quickly after each rep. Finished in 8:15.
- 10 GHRs (red band)
- 20 Banded Pull-throughs (green band)
- 40/40s Single Leg Stands (squeeze glute)
When I was testing out the glute hame raises I could feel them in my back a bit, so I knew I wasn’t keeping a solid position. Tried without a band, then the tiny orange, and finally settled on the red. I even used my hands to push off a little on the pad. Probably should tell me something that GHRs have always been a huge weakness for me.
I should probably also get in one of the Engine Builder workouts today, especially with the 95% recovery score in WHOOP, but I’ll do it tomorrow.
Got this new pair of kicks, the Speed TR Flexweave. The Speed TRs have been my favorite style of shoes over the last couple of years and these are even better. Felt great lifting and running.
Much needed rest day yesterday. My upper back, shoulders, and chest were all feeling really rough and overall my body was beat up. Was not really looking forward to the amount of work programmed for tonight.
Add 0-5-10 pounds over the last 3×4@80% type workout.
I had used 305 so went with the 10# jump. Didn’t put on a belt until 295. Felt good.
Clean from Blocks (knee)
Work up to 3×3 @ 80%.
Ended up being a couple of inches below my knee. I’ve never liked block cleans and always had a hard time getting myself to commit to dropping under. No issue today so I bumped it up on my last two sets. Maybe it was because the blocks were lower.
Work up to a daily 3 rep.
At this point everyone was starting to feel things a bit so nobody pushed the weight here today knowing what we had coming in the metcon.
We combined these to save some time.
- 12-15 GHR
- 12-15 Dumbbell Bent Over Lateral Raises
- 6-12 Barbell Curls
I had to use the tiny orange band for my GHR and did 12 reps. Used 20# DBs for 15 laterals. Sets of 12 curls using 35# and then 65#.
- 15 K2E
- 10 Push Press (185#)
- 15 Front Squat (225#)
Heavy, but with today sandwiched in between two rest days, we figured it was a good one to grind away and do the work. Ugh it was so fucking horrible. I did 9-6 and then 6-5-4 for 2 rounds on my knees to elbows. Was able to go 6-4 on every round of push presses, and didn’t resort to any jerks. The front squats were fucking death! I started 6-4-3-2 I think, then 4-4-4-3, and the last set I felt like I was going to fail every rep. My core was giving out. I think I went 4-2-2-2-2-2-1. I was going for the 3rd and final rep there on the end and had to bail at the bottom. Walked over and finished using Bryan’s bar for the final rep. Took me 18:13. Wore a belt and used racks for both bars. I was taking so much rest time between sets and still couldn’t breath or feel confident in the squats.
Oh no, not done yet!
- 10-20-30-20-10 Row Cals
- 30s Rest
The 10 and 20 were decent, but my legs didn’t have anything more after that. Finished in 5:44.
Talk about a session from hell. That was way too much work for one day. Normally the programming has been taking about 90 minutes. Today it took us 2:15 and we were not screwing around, even speeding up by putting the accessory movements into a little circuit. I’m going to try to finish the final day of the Thruster Attack tomorrow if I feel good enough.
I think my hips are feeling those lateral step overs from yesterday a bit. Since yesterday was basically a recovery day and nothing crazy is planned for tomorrow, I could get in today for some work. Did Crossover Symmetry Activation to start and I now will use the yellow band to replace purple when I’m at the gym since one broke. That couple extra pounds of tension makes a bigger difference than you would think. I jumped on the rower for 10 minutes real easy and went 2,328 meters.
- 5 GHRs (orange band)
- 10 Pendlay Rows (95#)
- 30s Handstand Hold
I tried my third set of glute ham raises without the band and not a good idea. I have to start pulling with my back too much. So back to the band to finish the last two sets. Glad we are putting focus into RDLs because my hammies are obviously weak. I started pulling my feet off the wall more than usual in the handstand holds. Might be time to give walking on my hands a try.
- 10:00 EMOM
- 10:00 EMOM
Every rep into a full squat and I spent some extra time in the hole and in recovery. Felt pretty good with no misses on the day. No extra rest time between the EMOMs, it was a running 20 minute clock.
I did Crossover Symmetry Recovery and will get in some ROMWOD tonight.
Got some sleep last night and in to the gym early this morning. Going to test out a few things before starting the gymnastics focus in another week.
- 10 Pass-thrus
- 10 Pass-thrus w/ reverse grip
- 10 Bar Taps
- 10 Bar Taps (dynamic)
- 10 Hollow Rocks
- 10 Arch Rocks
Chest-to-bar Pull-up Test
- 3 reps
- 3:00 Rest
- 3 reps
- 3:00 Rest
- MAX Reps
I put on my leather gymnastics grips just to be safe. Had done 15 reps back in January so thought 20 might be a good number. I ended up getting exactly 20 and then was going to try to knock out some with a regular kip before coming off the bar. But after hanging there for a second I was done. Getting that number in your head before can really mess you up sometimes. Would I have gotten more reps had I not had that 20 number in mind? Who knows. Really happy with the 5 rep PR though.
Then I started lifting with Alex. First big session with the new kicks.
- 3x70kg (2s pause)
- 3x100kg (2s pause)
Not used to big jumps like that. Felt easy though.
- 20kg warm-up
Was going a little slower off the ground and trying to drop under better. Didn’t feel all that great so I didn’t push the weight.
Clean & Jerk
Slow off the floor again, at least to 100 I think. Cleans felt money. Jerks weren’t too bad. Alex went a couple more jumps but I felt like that was a good place for me to stop.
Trying not to lead with my ass on the GHR. They are so hard for me though.
That was a long session!
Bryan and I wanted to test out a couple of the workouts that we have to do next Saturday in a local partner competition.
- 2×10 Reverse Hyper (210#)
- Bottom Squat Hold
- Shoulder Stretching
- PVC Pass-thrus
GLBRT Workout #1
- 10 Pull-Ups
- 20 Wall Balls (20#, 10′)
- 30 Double Unders
Went well. We got 8+24 by alternating every movement. Basically it’s just a wall ball workout. Didn’t realize this was changed to an 8 minute AMRAP, so will be even easier.
GLBRT Workout #3
- 21-15-9 (1 person on each movement)
- OHS (95#)
- Box Jumps (24″)
- 45 Toes to Bar (1 person working)
- 9-15-21 (1 person on each movement)
The 21-15-9 was easy. Not a problem with toes to bar. Set of 9… okay. Then the sets of 15 and 21 = DEATH!! It got nasty in an instant. Took us 7:07.
- 5 GHR (orange band)
- 20 Alternating DB Curls (30#)
I probably could have gotten without the band looped around my shoulders, but I didn’t want to be struggling so much I did the movement incorrectly.
Walked 18 holes on the golf course yesterday and seemed to tweak my right elbow on one of the swings. In at 9am and then oversaw the 10am class since Kevin is out of town. Was at the gym for 3 hours. Started with Crossover Symmetry Activation.
- 45# Position Work
- E30S 3:00 – 1×135#
- EMOM 5:00 – 1×155#
Couple of sketchy ones for #3 and #4 with 155#, but no misses. Took everything down into the squat.
- EMOM 3:00 – 1×215#
- EMOM 5:00 – 1×235#
Felt great and super easy. 235# is 90% of my max and I’m never really in danger of missing it. Just shows how much more I have.
- 3+ x290#
Got 9 reps with 290, which is an estimated max of 376.
The most unbroken muscle-ups I’ve done is 3, so making all 5 sets felt awesome. I’m still terrible at GHRs.
Loaded 180# on the 38# sled.
- 25m down & 25m back
- 140m Lap
- 140m Lap
- 25m down & 25m back
Took a minute or two rest between each portion. Finished with Crossover Symmetry Iron Scap, using the blue and purple bands.
Today Kevin and I went over to 989 CrossFit in Midland for The Explosive Seminar with 9-time world record holder, Ryan Moody.
We learned a ton and hot a lot of fun. Can’t wait to put some of the stuff into practice and watch results. Here are some of my highlights from the day.
The seated box jump was huge for me. I’ve had this mental battle with high box jumps for quite some time. I fear getting injured even though I know I can jump plenty high enough for a lot more than I’ve done. Ryan taught us a cool mental technique to get out of our mind, which allowed me to get that 47.5″ on my first try when I’ve never been able to even attempt anything higher than 44″ from standing. The kneeling jump stuff was a lot of fun. Oh, by the way, I’ve never done a single seated box jump in my life before today.
I was feeling inspired from the day, so got in some good work in the garage.
I used one of my 12″ jerk blocks as the box. Warmed up with 5×45# and 5×135#.
E50S for 12 sets
- 2 Box Squats for speed (155#)
E2M for 4 sets
- Odds: 5 GHR
- 12 Russian Twists (53# KB)
I used the clock for everything, not as a form of intensity, but as a way to manage rest periods so that I wouldn’t take all day. Did the GHRs unweighted since I struggled with them so much on Monday with Kevin. These did plenty for me until I can build back up.
Couldn’t wait to get under some weight today. Went over to the box my buddy Kevin is opening this week and worked out with him.
- Crossover Symmetry Activation
- Bottom Squat Holds
Kevin has a set of the real CS bands and I went pretty heavy with them.
He’s going through a cycle of Smolov Jr. so I plugged in 350# for 10# shy of my max and did it along with him.
- 5 w/ 2kg plate
- 5 w/ 5kg plate
- 5 w/ 2kg plate
I should have just done bodyweight for every set because I was cheating so bad on the 4th and 5th sets to get them done. I could immediately feel them in my calves (after the cheater sets) and my hamstrings. Need to get these in more often.
Didn’t cycle any C&J together, but tried not to rest much between reps. Did most of them as the clean right into the jerk, but stood up and took a second on a few of them and it was actually harder. Did all 3 sets of DU unbroken. Took me exactly 4:00.
Rested 5-10 minutes and then did 50 burpees for time.
Beat my old PR by 4 seconds with a 2:29.
Skill / Midline
Accumulate 3:00 in a handstand hold (facing the wall)
I wanted to hit 3 sets of 1:00, but couldn’t stay up on the last one. Came down after 40 seconds before I had to crash and took a short rest before finishing the last 20 seconds.
Finished up with Crossover Symmetry Recovery with heavier bands again and it was rough. My shoulders are pretty shot after all that.
Went back a course of hours later. Put 90# on the sled and pulled it on the pavement barefoot for 0.25 miles. I figured going without shoes would help work out all of the muscles in my feet and work on my sick tan line at the same time. Not one of my smartest ideas! I think I burnt the balls of my feet. 😦 Then I took 45# off and pulled it another 0.35 miles on the grass, which is infinitely harder to pull on.
Did 6-5-6 GHD sit-ups while holding a 15# slam ball behind my head. Holy shit! Hard as fuck! Then did 5×10 regular GHDs.
I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. The end is near! Lifted at about 2pm today.
- Crossover Symmetry Activation
- Band Stretching
- 15# Snatch Positions
- 45# Snatch Positions
Today I exaggerated going slow from the floor to the knees in both the snatches and cleans.
Power Clean & Jerk
Glute Ham Raise
A simple 5 sets of 5, just bodyweight. No need to kill myself with anything heading into test week.
Only programmed for 5, but that would have been a cakewalk. Seven was a good challenge.
Conditioning On the Air Dyne AD2
- 10:00 @ ~65% (70 rpm)
- No rest, straight to
- 8 Rounds
- 0:30 @ 80+% (Started at 82-83 rpm, got faster through the rounds, and hit 100 in the final one)
- 1:00 @ 50% (50-55 rpm)
- Complete that 8th 1:00 @ 50% plus another 3:00 at the same recovery pace
Total time should be 25:00. My tally was 282 calories and a good sweat.
Now it’s time to rest for C&J max on Monday evening.