Wasn’t even sure I was going to do anything today but Heather wanted to after waking up. Ok, twist my arm. We jogged about 600m to warm-up.
6:00 AMRAP
Got 5+23.
6 Rounds
Much harder than expected. Abs are sore from the 90 GHDs I did yesterday. I tallied 54 v-ups and held the holds throughout.
Will probably walk 18 on the golf course with Dad later.
Did a max set of push-ups in the afternoon and set a 6 rep PR with 60.
Finally was able to sleep past 7. Still went to bed late, but felt good to get some solid sleep. Warmed up with some yoga type stuff and OHS stuff with a training bar.
Overhead Squats
I haven’t been able to finish a triple at that weight in quite some time. Not sure what has been going on with my mobility. Felt pretty good, so bummed I didn’t have more time to go up 10 or 20#.
6:00 AMRAP
2-2-2-4-4-4-6-6-6…
I did all of the power cleans TnG unbroken. Unbroken on HSPU through the 4s and then sets of 3 at a time. Finished the 2nd round of 6 cleans and got 3 HSPU.
Rest 2:00, and then reverse the ladder starting with the round you left off in. Different movements.
6-6-4-4-4-2-2-2
All unbroken. Took me 2:44.
8 Rounds (Tabata)
I was slow. Only 9 reps each round.
I did not want to run this morning, but with a chance of rain all day starting around 10, I figured I better get it in. Didn’t wear headphones and went super slow. 1.7 miles in 20:14, almost a 12:00 pace. Even with that run my average pace over the last week was still a big improvement.
Went in before the 10am class with Kevin. Warmed up with 100 walking lunges.
I did the 45# and 135# without shoes on, then put on my lifters. Didn’t wear a belt at all since it was light weight and it’ll help to strengthen my back. This was the start of 2nd week of the Rippletoe program.
Did a bit of empty bar work to warm-up when class started.
Rough on the hook grip with the Eleiko bar. I had to stop and let go between reps on the last 2 sets.
Not as hard on the grip, but I feel awkward doing these.
The first reps felt like a feather after doing those pulls. Everything felt smooth.
With a partner…
* We had 1:00 to complete our buy-in round, then 10 seconds before partner started their round.
I was partnered with Kevin. We started with 8-8 in the first round for everything, then went 4-4-4-4 for HSPU in rounds 2-3 and 4-3-6-3 in round 4 since he was dying. Last 3 rounds of dips were 4-4-4-4 and pull-ups stayed at 8-8 the whole way. We switched every 500 meters on the rower and finished in 15:30.
I wore the new Nano 5 and they felt really good.
I’ve been sleeping so good lately. Headed out at 7am simple for the sake of keeping the #RunEveryDayJune streak going. Went 1.1 miles in 11:37.
First Great Lakes Bay Regional Throwdown of the year started at 9am. Held at Next Level Fitness this time.
8:00 (Simultaneously)
* One person at each thing at a time. Switch out any way you want.
I was on row duty first to get us off to a good start. Went for about 2:30 with 800 meters, got some rest and then jumped in on the dubs. We totaled 721 DU for 4th and 2,267 meters for 8th.
10:00
* One person from each gender does one of the two lifts. Each team has 2 bars.
All 4 of us hit PRs! After 205# being a little shaky to stand up with due to whatever is causing my OHS issue, I fucked the shit out of the bar with 215# and actually power snatched it! That’s 20# more than I’ve ever even attempted to power snatch and a 5# snatch PR. We totaled 740# for 6th place.
* Each team member does a 1:00 AMRAP of something and everyone shares the work of the 8:00 AMRAP.
Muscle-ups for me. Nice to get my part out of the way first thing. I went 4-3-3-2 for 12. Same as I got in practice. Their rings were like fucking sand paper! We had 381 “points” with the MU being tripled, which was 8th in the event. I didn’t do any pull-ups and HSPU were much harder than in practice.
When I watched this video I cringed at my lockouts as the minute progressed. Then I went frame-by-frame in Quicktime and I actually hit lockout in every rep, even the final one. Just hard to catch at speed and with my weird double-jointed elbows. I need to work on making the lockouts better though and keep my damn feet and legs together for more power.
Not too long after the event I was blacking out and my hands were all tingly for quite some time. Lucky I had some medical professionals on our teams to help me out and carb me up. Recovered for the final though.
* EMOM 4 synchronized burpees. One person working at a time. The men do 25 deadlifts (split up any way), then the women do 25 thrusters, then 15s and 10s, before changing weights and swapping movements.
I did the 25 and 10 deadlifts, then the 15 thrusters and the final 4 thrusters after Bryan got interrupted by burpees. The burpees were just an annoying forced break. They were easy. We finished in 6:53, which was 6th place.
The points were so close that we actually dropped from 5th to 7th out of 22 teams after that! Only 7 points out of 4th place though. It was by far the most fun GLBRT I’ve participated in.
Here are the final results with a link to the spreadsheet I whipped up since they didn’t do any sorting of the data. If nothing else, we were consistent. Just needed a higher finisher in one of the full point workouts.
Last night I was exhausted from driving down state to golf in the morning and the long night run. Got nearly 10 hours of sleep. My legs are feeling some fatigue this morning but HRV was good. I’ve dropped 6 pounds since getting my diet back on point a week ago.
Warmed up for Super Sunday with Crossover Symmetry Activation, a 500m row, and some C&J with 45 and 95#.
7:00 AMRAP
3-6-9-12…
I haven’t done this since the Open that year when I got 82 reps. Got 75 today. I guess I should have gone back and read what I did back then. Whoops! Did the first 3 clean & jerks unbroken, then all singles. Did sets of 3 toes to bars until the 12 when I did 3 sets of 4. I could have easily beat that old score by stringing together more T2B.
10:00 EMOM (alt)
I tried to squeeze each row for a second at the top. Focused on quality v-ups.
10:00 EMOM (alt)
I did the first round of handstand push-ups strict and 3 in round 2 I think. Then a quick small kip. Held two 53# kettlebells for the step-ups. Actually started out at 24″, but 4 reps in I realized that was too high and flipped the box. Haven’t done them in a long time so forgot about the leg being parallel in the step. I think I might start doing these once a week to try to heal my quad.
Tabata Hollow Rocks
Horrible! Worst performance I’ve had with these that I can remember. I only made it through 3 rounds without an extra break. I think I got 119 total reps. Core was pretty shot after the T2B and V-ups.
Didn’t rain all day like the forecast called for. Headed out for a run before 6pm. Went 2.71 miles in 26:50. Little on the humid side.
HRV dropped 9 points for the second day in a row. Now in the red at 89. I feel good though. Hips and knees didn’t bother me getting out of bed this morning.
Kept it short, but picked up the pace. Went 1.1 miles in 8:21. The pace charts for RunKeeper are pretty different when you compare it in the iOS app to what is shown on their web page. Who knows which one is more accurate. 
Had a team practice scheduled today. Next Saturday we are going to a throwdown between all of the local gyms, where you compete for your gym. Fittest gym takes home the belt. Always a fun time. We ran through a couple of the events and talked strategy.
8:00 (Simultaneously)
One person at each thing at a time. Switch out any way you want. Wasn’t as bad as I expected this to be.
So basically each team member does a 1:00 AMRAP of something and then everyone shares the work of the 8:00 AMRAP. Fun workout!
Went really well! It’ll be a fun day of competition with this crew.
Late workout last night throws me off with sleep and recovery, though I guess the two are largely related. Didn’t want to get out to the garage this morning, but I did.
Back Squats
Didn’t even warm-up today. Jumped right in. Felt better than expected. That’s 20# heavier than the set of Super Squats I did last week.
No stopping allowed. Finished in 7:50.
Then in for the 9am class at CrossFit Intuition.
10:00 EMOM (alternating)
Damn that felt heavy. Wore a belt to protect my back.
12-10-8-6-4-2
Gotta manage that handstand push-up fatigue. Went 6-6, 4-3-3, 3-3-2, 3-3, 2-2, and 2 on the wall. Finished at 9:59.
4 Rounds NFT
Need these TGUs for my shoulders.
Feeling good after not beating up my body since tweaking my back on Wednesday. We had some people coming in from another local gym to do 15.4, so got in at 11 to get it done before Super Sunday started.
8:00 AMRAP
My goal was to get through the 15 HSPU and 6 cleans. Didn’t want to do more than 3 handstand push-ups in a row and all singles in the cleans. I was feeling good on the set of 6 so went 4-2 which was dumb because it doesn’t save any time. Reminded myself after that to stick to 3s, but that even got pretty hard in the round of 12. My tiebreak time after the 9-3 round was 2:20, way ahead of schedule. My HSPU started to die in that set of 12. Got a few no reps over that next part of the workout and was down to doubles and singles. Just couldn’t press out anymore. Cleans were no problem. I didn’t have much time at the end, but just enough to bust through the 6 cleans to hit my goal with 1 second to spare. 66 reps and I’ll take it. Not hard at all on the lungs until the end when I had to bust through the cleans. All about managing the muscle fatigue in this workout for me.
Was a little crazy in the gym this morning so got a later than normal start for the regular workout.
20:00 AMRAP
With a lot of people, we set up stations and shared equipment, so some time was spent walking from one area to the next. Tried to keep a pretty casual pace and just keep moving. Did my first round in about 4:40, then it got a little slower the next two rounds. Picked up the pace in the fourth round and managed to get it done with a few seconds left, but was too far away from the boxes. My push-ups even felt good after all the HSPU. I did all sets of 10 until the last round when I did 14-6.
6 Sets
Didn’t really know how the holds would go since it was the first time trying them. My lift arm started to go numb actually from the ring hold in the last 2 sets. I was able to strict press out of the dip on the first 5, but just didn’t have enough left on the last one.
5x
My times were 45.1, 45.4, 46.2, 45.1, and 44.4.
A lot of work overall, but nothing that really destroys you.
Back feels better this morning, but still not ready to handle any load. I think I’ll wait to do 15.4 until Sunday. Wanted to try out the HSPU standard though and get in some work, so went in the morning.
This is a row workout I had saved up from Chris Hinshaw.
Pacing: 1,000m at 2000m PR pace plus 10-15sec/500m and others at 2000m PR pace plus 0-10sec/500m.
My times (with pace) for the thousands were 3:54.6 (1:57.3), 3:52.8 (1:56.4), 3:52.8 (1:56.4), and 3:50.5 (1:55.2). For the faster intervals my times were 2:52.7 (1:47.9), 2:07.8 (1:46.5), 1:24.4 (1:45.5), 41.9 (1:44.7). Felt good and I always like when I can get faster as the workout goes on.
I wanted to get some videos of the HSPU to show the way I do them because I had absolutely no troubles with this new standard for 15.4. If you normally do your handstand push-ups with an AbMat and bumper plates, while aiming to look similar to a push press lockout (heels up), I suspect you will have absolutely no problems. If you like to keep your hands wide or have the plates far away from the wall, you’re going to have to learn faster than Bridges did. Did he think he was going to get taller during the workout or something? Move your damn hands in or closer to the wall! Here’s a video showing my HSPU technique.
I jumped back on the Reverse Hyper for 3x15x210# and then did Crossover Symmetry Recovery.
Woke up late. Almost 8am by the time I rolled out of bed. Wasn’t feeling motivated to make it to the gym for 9am, but did because I have to pick up Mom from the airport tonight.
Stiff-Legged Deadlifts
Back squats were on the menu, but still no squatting for me. Sucks! Allows me to focus on a weak part of the legs though, so that’s a positive.
5 Rounds
Didn’t have the energy or motivation to go very hard so I set a goal of doing the cleans unbroken every round. Success! Finished in 7:47.
4 Sets
Tried not to get the body into the rows and focus on making the correct muscles do all of the work.
Nick Momrik's Fitness Logs 