This shoulder impingement is really starting to piss me off. Felt pretty good last night and today after the 40 minute workout. Went in at 10am.
Warm-up
3×10 Reverse Hyper (140#)
Bottom Squat Hold
Shoulder Stretching
10×45# Deadlift
6×135# Deadlift
Conditioning
“Rankel” – 20:00 AMRAP
6 Deadlifts (185#)
7 Burpee Pull-ups
10 American KBS (62#)
200m Run
Scaled the deadlift back from the 225# and we don’t have a 2 pood (71#) kettlebell, so I used the heaviest we had. My legs felt heavy on the run from yesterday’s workout. Finished 6+18.
I’m AMRAP’d out for awhile. 25, 40, and 20 minute AMRAPs in the last 4 days!
Accessory – 4 Sets
200m Farmers Carry
45s HS Hold
I held a 25# and a 15# bumper plate, switching at the turn-around. On the last set I held the handstand for 1:30.
Haven’t squatted with a bar in well over a month so I took it easy. Felt fine.
Conditioning
“Grace”
30 C&J (135#)
I’ve been chasing the sub 2 minute mark for a couple of years. In February of 2016 I did it in 2:04 and in November of 2014 my time was 2:17. I was nervous because I knew exactly what I had to do to improve my time and it was going to hurt. When I got the 2:04 I did 3 sets of 5, a set of 2 and then singles.
When someone called out 30 seconds I had just done my 10th rep, so I knew it was possible. I stuck to the 3×5 and was able to increase that 4th set to 3 reps before switching to singles. Then I forced myself to pick the bar up quicker than I wanted to, especially at the end when I knew it was getting close. Finished in 1:57 for a 7 second PR!
Accessory
4 Sets
10/10 Kroc Rows (44# KB)
30s Handstand Hold
15 Sit-ups
I did the rows slow and controlled and tried to get a slight pause at the top.
Stopped at the gas station on my drive home for some celebration snacks. 🙂
I’ve posted a couple of things about CrossFit Programming over on my personal blog this week:
It’s been at least 2.5 weeks since I picked up a barbell for any olympic lifts. Felt pretty good. I taped some gauze on my hand and wore one of my Bear Complex grips to help protect it.
It was going to be the same E90S but with a squat clean + thruster next. I was warming up with 3 reps using 135# and my back was feeling like it might go, so I stripped the bar and bowed out before it turned into a full-on tweak. The overhead squats seem to aggravate it. 😦
Gymnastics
E90S – 5 Sets
30s Handstand Hold
I did these while everyone was doing the cleans. Should have done at least 45 second holds.
Conditioning
Team with Jason and Gavin:
9 Prowler Sprints (1 set 135# & 2 sets 180#)
72 Burpee KB Thrusters (2×26#)
800m Run
We didn’t time it. Rotated through the prowlers and then did sets of 8 burpee thrusters for 3 sets each. Felt pretty good on the run, but couldn’t stick with Gavin.
Out in the garage in the evening after mowing the lawn and watching some of the other Regionals.
Bench Press
10×45#
10×95
6×135
3×165
3×195
3×215
3x3x230
3×20 alt Incline DB Bench Press (50#)
My bench press has been feeling really really good!
Shoulder Press
8×95#
4×115
4×130
3x4x140
Meh. Did the work, but was careful to squeeze with the minor back tweak this morning.
Tomorrow we are doing “J.T.” so I decided to skip the half kneeling kettlebell presses and tricep kickbacks. I also skipped one arm farmers carries due to my back.
Had been planning to go class yesterday, but was a bit tired during the day so made the call early to make it a rest day. Went to 10am today.
Warm-up
3×15 RH (140#)
2 Sets
5 Inch Worms
High kNees
10 Air Squats
10 HR Push-ups
Strength – 4 Sets
10/10 single arm single leg RDL (62#)
5/5 OH walking lunges (62#)
Did my own version since it was programmed to de RDLs and lunges.
Conditioning
“Wall Ball Kalsu”
EMOM Buy-in: 5 Burpees
Accumulate 100 Wall Balls (20#, 10′)
I made the call today that we were starting with burpees like it should be. I got 24-20-19 and then on the 15th rep of the 4th set I felt something and on #16 I got a minor back tweak. Clock was at 3:49 through 79 reps when I finished. I was killing it! Would have gotten a few more reps there and then could have finished in the next minute. I’ve done 4:50 in the version that doesn’t do the 5 burpees during that initial minute, so this would have been a nice improvement.
So I skipped out on the medicine ball sit-ups they did and figured I might as well get in my Push Only work for the weekend.
Bench Press
10×45#
10×95
6×135
3×165
3×195
3×215
4x3x230
Felt easy!!
Seated Shoulder Press
10×45#
10×75
6×95
3×115
3×125
3×135
2x3x145
Subbed these instead of push press due to my back. Different.
Accessory
3×24 Seated alt DB Shoulder Press (40#)
3×15/15 Pallof Press (red band)
3×12 DB Side Raises (15#)
3×12 DB Front Raises (15#)
3 Sets
20 Shoulder Ts (prone on elevated bench hanging over the edge, 5#)
3x30s Overhead Opener
I’m so used to having the combination of side raises and then bent-over side raises I didn’t realize there were front raises. There were supposed to be first, but I was already 2 sets through the side raises when I realized the program difference. I decided to superset in the overhead openers from the Performance Plus program.
😂 I tried doing the sponge shifts up on the wall but wow! I was using the eraser from the whiteboard. After 2 attempts I went for scaled, which was no walk in the park either. Instead of doing 3 max sets of handstand hold I did the intervals since I’d already worked my shoulders so much. Barely made it through the last 2 sets.
Planned rest day on Monday, but then lazy yesterday and didn’t do shit. Completely forgot about my chiro appointment today until I was on my way out the door to the gym and the reminder went off on my phone. So I got some more work done before heading out and then going to the 5:30 class instead of 4:30.
Warm-up
3 Sets
7 Ring Rows
7 OHS (15#, close grip)
7 Jumping Jacks
Spidey Stretch
OHS
5×45#
5×95#
12:00 EMOM (alt)
5 OHS (115#)
10 Wall Balls (30#, 10′)
Conditioning
12:00 AMRAP
8 Ball Slams (30#)
8 T2B
8 MB Cleans (20#)
10 Lunges
Kept a pretty steady pace. Went 4-4 on every set of toes to bars. Finished exactly 7 rounds.
Did this about 18 months ago in 5:18 by going unbroken on the snatches. Went out too fast and missed my second rep out front! Slowed down to stay in control and never missed again. Missed 1 dub to start the round of 30. Finished in 4:31 for a 47 second PR. Last time I must have been taking a lot longer rest between movements.
Accessory
20:00 EMOM (alt)
8 Strict Chin-ups
30s Handstand Hold (facing wall)
8 Pendlay Rows (135#)
8/8 Side Bends (70#)
I had to split up the chin-ups to 5-3 in the last 3 sets. A lot tougher overall than I expected.
Grip
400m Farmer’s Carry (pinch plates – 2×25#)
This is never fun. So tough on the grip! Those ridges on the plates might make it worse than if they were flat. I took a quick break about every 100 meters.
Played a quick 18 riding a cart in the afternoon and will get in 20 minutes of ROMWOD.
Had day 1 of the Club Championship this morning. Weather wasn’t that hot until the end and we actually got rained on a bit. Need to score a lot better tomorrow to do something in which will most likely be the 3rd flight. Out in the garage at about 5:30pm.
Hang Power Clean + Front Squat
5×45#
3×95
3×135
5×160
5×170
5×185
5×200
5×210
All reps were from the hang above the knee. After 170 I actually had to get out the chalk. It was so humid out after the rain last night and what we got during the day. I was sweating everywhere. In the last two sets I dropped the bar after 3 reps, real quick breath, and picked it back up to finish the final 2. Sets of 5 are fucking nasty!
Clean Deadlifts
2×225#
2×255
2×275
3x5x285
AMRAP 285
Used a hook grip through the first set of 5. No chalk on any of the deadlifts though. Then used lifting straps the rest of the way. Stopped after 15 reps in the AMRAP. I was starting to feel it all over in my legs.
Pause Split Jerks
Pause in dip for 2 seconds and pause in split for 2 seconds.
2×45#
2×95
2×135
2×175
2×185
2×195
3x2x205
I turned on the clock and went every 2 minutes. Felt a lot more solid than last week, when I was taking a lot more rest. Getting used to the weightlifter’s volume.
Accessory
28:00 alternating EMOM
6 Strict Chin-ups
30s HS Hold
6 Strict Ring Dips
8/8 Barbell Side Bends (95#)
Was expecting it to be more brutal due to the heat but it wasn’t bad at all. First time trying side bends with a barbell and I think they are a keeper. They seem to make use of a lot more muscles.
Late night, but in to the gym to get some work done. My quads are still extremely sore! My legs have given out several times walking today. I’m sure dancing at the wedding last night had nothing to do with it.
Warm-up
3 Sets
150′ Jog in gym
10 Sit-up to Staddle
5 Scap Pull-ups
Strength
5 Sets
6 Pendlay Rows (supinated, 135#)
6 Evil Wheels
Didn’t feel the rows in my left shoulder at all. Maybe that time away helped.
Conditioning
10:00 AMRAP
20 Squats (20# MB)
200m Run (20# MB)
I think I finished 5 rounds plus the squats, but it might have only been 4. Guessing 5 since the final run and next round of squats took me just under 1:45. Didn’t push it today since it was a late night. I cupped my arms under the medicine ball for my squats and held it on my shoulder during the run. Tried one round with the ball an my hip and it didn’t work as well. Ball never touched the ground for the entire 10 minutes.
4 Tabata Double Unders
4 Tabata HS Hold
4 Tabata Push-ups
No additional rest going to the next movement. I tripped up way too many times and only got 106 dubs. Push-ups were tough after the handstand holds. Did 20-16-12-11.
Midline
75 V-ups
Got talked into this one. Was really feeling it in my upper abs. Kept a single steady pace the whole way. First 25 at 1:00, 50 at 1:59, and finished at 2:55.
On Tuesday my legs were pretty sore from Monday squats and my traps are still sore from DT. We walked about 9.5 miles around the monuments and stuff. Yesterday I didn’t really do shit. Was pretty tired. Figured I’d better do something this morning though, so came up with the following in my apartment.
10:00 AMRAP
20 Walking Lunges
15 Push-ups
10 V-ups
Did 6 rounds plus 9 push-ups. Everything was unbroken. Didn’t put on any shoes or socks for the entire workout though.
8 Rounds (Tabata)
20s Handstand Hold
10s Rest
Yuck!
8 Rounds (Tabata)
20s Bottom-to-bottom squats
10s Rest
Didn’t try to game it today and went out 14-14 to start. Then the burn started! Went 12-12-11-10 and pushed it to finish 12-15 for an even 100 total, beating my previous best of 93.
Worked last week so went with the pancakes again for breakfast topped with almond butter and maple syrup. These Kodiak Cakes Power Cakes are the bomb!
Warm-up
Crossover Symmetry Activation
2 Sets
5s of StrongFit Tricep & Bicep Openers (10#)
10 Wall Squats
Conditioning
“Nancy”
5 Rounds
400m Run
15 OHS (95#)
Exactly 2 years ago, to the day, I did 16:58. At the time I hadn’t done any overhead squats in months when I was coming back from a shoulder impingement. I lost the bar on the 12th rep in the final set too.
Tried to start out fast on the run to buy some time and still push the other runs too. They did slow down though and then I picked it up in the final 200 meters. Didn’t want to have any drops with the bar that was for sure. I went right into a squat snatch on the first rep of every set. OHS felt really good, which I think has a lot to do with all of the shoulder and upper back work I’m doing. If I could improve my cycle time on the squats that’s where I could make up some more time. Wish I had worn my Garmin to be able to know round splits. Final time was 13:35, a PR by 3:23!! Run, run, run, run, run! Another monster running WOD PR.
Strength
E2M – 5 Sets
6 Pendlay Rows (145#, normal grip)
6 Good Mornings (145#)
Gymnastics
4 Tabata Rounds
20s L-hang
10s Rest
1:00 Rest
4 Tabata Rounds
20s HS Hold (facing)
10s Rest
Was on the rings for a L-sit in the first round but it was hurting my shoulder so switched to L-hangs. All done with bent knees up. Cart-wheeled up to the handstand holds since I did them facing the wall. Not much rest other than to quickly shake out the arms, but it kept me feeling fresh. I felt really solid in the hollow with just my toes on the wall an my nose right up close.
Murph Training Bonus
8 Round Tabata
20s Bottom to Bottom Air Squats
10s Rest
I did 11 reps for the first 6 rounds and took the extra rest, which wasn’t much extra by the 6th time through. Then went faster with 13 and 14 reps in the final 2 rounds. 93 total for a 6 rep PR. I don’t know of anything else that gives this kind of burn in the legs. This little 4 minute grind is starting to grow on me.
Finished with Crossover Symmetry Iron Scap since I had skipped it a couple of times this week already.
Run
With golf tomorrow and feeling good, I ran in the evening with a single goal of going at least 30 minutes and keeping it close to a 10 minute per mile pace. When I finished up, it was 3.26 miles in 32:37, which Runkeper says is exactly a 10:00/mile pace! I never got much slower than that overall either, so maybe I’m starting to get the hang of run pacing for once in my life. Doubt it though.
On Tuesday my legs were pretty sore from Monday squats and my traps are still sore from DT. We walked about 9.5 miles around the monuments and stuff. Yesterday I didn’t really do shit. Was pretty tired. Figured I’d better do something this morning though, so came up with the following in my apartment.
Nick Momrik's Fitness Logs 