Dropped in at CrossFit Santa Cruz this morning with a few other guys from Automattic. Really cool since I’ve watched countless CrossFit videos filmed in their box. We went to the 7am class.
Stations
After that, we did about 15 minutes of mobility work.
Fun little one. Finished in 5:35.
Went over to the new Survival Fitness Bay City at 5pm, which opens on Monday. Really sweet setup there with a Rogue rig and all brand new equipment.
Those band walks and Ys and Ts are such sneaky burners.
Push presses today. Do a 5×3, working up to a heavy weight, then take 90% and do 3×3 with it.
Why the weird weights ending in a 6? Because Jason had brought is some of his from home and there were in kilograms. The last time I did a 1RM push press was so long ago, but it was a 190. Today 186 for three was no problem.
7 Sets
Working the squat on all of them. I used 95#, 100#, 105#, 110#, and then the last 3 sets with 115#. Legs are feeling a bit fatigued from Super Squats and wanted to keep trying to get in quality reps.
2 Rounds
Did all of the muscle-ups as singles, but did both rounds of snatches without putting the bar down. Finished in 8:41. It was fun to get in some muscle-ups after not having done them since the Open workout back in March. With the 1 rep I did when we got to the gym and then 8 in the WOD it was 9 total for the day, which is the most I’ve done. Before it was 7 from the Open workout. I finally started to feel the turnover of my hands and wrists better on my 2nd round, since I don’t use the false grip. Didn’t miss any reps today either.
Oh, I forgot to mention yesterday that I got a couple pain of the Reebok CrossFit Nano 3.0 shoes. Wore them last night and today and love them. They are a nice improvement over the 2.0.
My hamstrings are pretty sore from doing the RDLs yesterday. Need to do those more often and pay more attention to the hamstrings. Went it an 10:30 this morning and we had a big group. Best session we’ve ever had.
7:00 EMOM
Felt great and really tried to drop under the bar fast.
Booyah! I just had set a 3RM with 175# about a week and half ago.
Still fighting that right arm flaring out, but when I keep it in, it’s money. Matches my 3RM for regular grip bench press, so maybe I’m back on the upward swing.
Wanted to try the 100s workout from Regionals, but not quite for that long, so we dropped the reps to 50s. Still brutal.
Did the wall balls as 25-25 without a problem and then did 5 C2B at a time through 20, with one 4 and the rest 3s. Tried to get 6-10 pistols at a time and started doing the foot hold to keep myself from tapping the foot on the ground. Worked well for the first time trying that. Then survived through the snatches. They used 70# at Regionals. My time was 16:28 and I feel pretty good about it, but Froning did 100 reps of each with a heavier dumbbell in just over 19 minutes. Think about how sick that it!
Off to get a massage!
Definitely feeling those high volume squats from yesterday! In at 10:30am today with a big focus on the snatch.
All squat snatches. Started at 75# and added 10# each set, finishing with 125#. Took about 2-3 minutes between sets.
5:00 EMOM
I missed the first one in the 2nd set, but they were feeling pretty good other that. Rested about 5 minutes and then weight for more weight.
6:00 EMOM + 1 more
I did 2 sets with 135#, 1 with 145#, and then 1 with 155#, which matches my PR. Things were feeling good, so I went for 165# on what I was planning to be my last set (originally wanted to do 5:00). Missed it, but felt I could get it, so tried again and missed.
Took about a 2 minute break because I know I could get it and figured a little extra rest would help. Tried to focus on being explosive and caught it overhead. Rode it down, just shy of parallel, and was able to come up with it. So doesn’t count as a full squat snatch, but I was literally like an inch away. I’ll take it though. First snatch PR since November, although my technique hasn’t been feeling good enough to try until today.
3 Rounds
I’m not sure if my time was 5:43 or 6:43, because I started on a minute with a clock already running for other people and wasn’t paying enough attention when I finished. I think it was 6:43 because I finished the first round just under 2:00.
Since the 6 week squat program ended last week, it’s a good week to do some max effort lifts. In at 10am with a bigger group of folks than we’ve had lately.
That’s a 10# PR. I’ll take it. My ability to do more volume has really increased with the program too.
5×3 E2M – I used 25#, 30#, 35#, 44#, and 49#.
I did 6 sets of 2 snatch deadlifts, using 185# with wrist straps. I really wanted to work on rising with my hips and back at the same time instead of my hips first like I tend to do in my Olympic lifts.
3 Rounds (Road Circuit, so keep a low heart rate)
Was supposed to be 5 rounds, but I was there long enough and suggested we cut it short.
Getting back to a schedule now that the flooring project is wrapped up. Went in at 10:30am.
Matched a snatch balance high I did a few months ago. Didn’t feel the greatest dropping into position today.
10:00 EMOM
Felt pretty solid here and the weight allowed me to focus on good technique. Was getting some decent triple extension and started concentrating on knees out. I’ve had a bad problem of my knees caving in with both snatches and cleans on the knee rebend. Everything felt a lot smoother when I was able to eliminate that. Receiving the bar for the squat snatches felt pretty darn good.
10 Rounds
First metcon since Friday. Finished in 13:58, doing it by myself.
15:00 Row
Just an easy row, keeping my strokes per minute around 20. Traveled 3,280 meters.
Was feeling good until doing jump rope in the warm-up and then I could feel my lower back tightening up from those deadlifts yesterday. Went in for the noon class.
I used a 35# KB for my first set of 6 on each side. Then Emily told mo to try them with a barbell. I did 4 on the right side with an 18# bar which was too light. Switched to a 35# bar and did 4 more, then 6 on the left side. Using a bar adds another level of control to the movement and was a nice change.
I got through the first 100 DU is about 1:10, then I did 10 rounds of 10s. All pull-ups were done without coming off the bar and no breaks on the lunges. I had to reset my rhythm a few times on the butterfly, but I think that is the best I’ve ever done pull-ups in my life. I did 3 unbroken sets of push-ups (all chest to deck) and then 6-4 until the last set where I forced myself to go unbroken again. The last 100 DU were a little struggle since I pushed so hard through the middle hundreds. Finished in 15:56, which crushed the best time of the day.
I’m feeling pretty good today, considering how wrecked I was last night. I’m a little sore in a bunch of different areas, but nothing too bad. Went in for the 4:15.
This was a lot tougher than I expected. I went out hard on the 800m run to work on my conditioning and then really tried to work on my butterfly for the pull-ups. First set was a little rough, but I went 9-6, 10-5, and 10-5 in the last three sets. Had never done more than 7 in a row before today and I only stopped each time because of fatigue, not because of rhythm. I focused on keeping my kick going, kept a tighter kick, and kept my feet together. Tried to just power through the push-ups, but they were the slowest part for me. Did each round of wall balls unbroken. Finished in 18:39.
That was a nice recovery WOD after a tough workout for 13.2 yesterday. Back to hitting it hard tomorrow for 2 hours of work.
It’s been a couple of rough days with 13.1 on Sunday, 2 sessions on Monday, and a 2 hour session yesterday. I’m feeling a little beat up, but not enough to keep me away from the box today. This morning I went in for the 9am and it was a hard hour.
5-3-1-1-1 Back Squats
I’ve been waiting for a 1RM back squat day and it finally arrived. Last max lift was 285# and I couldn’t wait to join the 300# club. I warmed up with 5 at 45#, 5 at 135#, and 3 at 185#, trying to do fast reps. Then I went into my working sets:
BOOM! Hit a 30# PR and could not have gone a pound heavier.
7 Rounds
About a month ago we did a competitor’s WOD very similar to this, but with 4 deficit HSPU instead. I remembered the 185# cleans being really tough, but I decided to go for the Rx today and see how long I could do 205#. I managed to do all 21 of them as power cleans. I did have one miss in the last round when Gayle said something about it barely getting over my knees, so then I thought too much about it. Had a few misses on DU, but thankfully they were all early in counts. Finished in 9:14.
Glad I went in early and got the workout done. Now I can relax and get work done the rest of the day. Rest day tomorrow for sure. I’m excited to see the 13.2 announcement tonight.
I was originally planning to take a rest day today and do Open WOD 13.1 tomorrow, but things changed. My hamstrings are feeling pretty tight from the squat volume yesterday, but ended up going in for 7:15pm and I’ll make tomorrow a rest day.
4 Sets
I did a 5 reps at 135# and 185# to loosen up. Then I hit all 10 reps at 225#, 275#, 305#, and 325#. Moved a lot of weight, but didn’t go overboard and end up with a headache that’ll lasts 3 days
Nice cardio WOD today. Struggled with me DU on the round of 75 failing about every 10, but was good on the other sets. Finished in 15:26.
Nick Momrik's Fitness Logs 