Like “The Chief”

Yesterday I walked 9 holes in the rain before we called it quits. My body was feeling pretty good and I think getting more sleep again is helping with my recovery this week. Out in the garage at 3:30 today.

Warm-up

  • 3:00 Row (771m)
  • 160’ Monster Walks
  • 160’ Lateral Monster Walks
  • 5 Muscle Snatches (45#)
  • 5 Muscle Snatches (75#)
  • 8 Power Cleans (80#)

Weightlifting

  • 5:00 EMOM
    • 2 Power Snatch (95-105-115-125-135)
  • 5:00 EMOM
    • 1 Power Snatch (155-175-195-195-195)

Originally I planned on going up 10# every set with the singles and still ending at 195#. It felt solid with 155 so I jumped and then jumped again. This way I got to 195 two sets early, with the option to go heavier if I was feeling it. I wasn’t. My legs were super wide in the catch at 195 so I stayed there.

Conditioning

5 Rounds

  • 3:00 AMRAP
    • 4 Power Cleans (115/80#)
    • 8 Push-ups
    • 12 Plyo Lunges
  • 1:00 Rest

*Restart every AMRAP at the top

I designed this one based on “The Chief” since I wanted to ease in to high rep lifting with a little lighter weight. I got halfway through round one and time seemed to be crawling so I knew I was in for a world of hurt even though I purposely started a little slow. Then I went a little too fast and shit really hit me in round four. My scores were 4+12, 4+17, 4+14, 4+9, 4+4. Really hot and humid today. Would like to retest this one in cooler weather.

On the shorter side for our session today, but that was pretty brutal. I went down in to the back reset position a couple of times after the workout just to help myself recover and hopefully not lead to a tweak.

Weight on the Curtsy

News if the golf course was able to open flip-flopped yesterday morning and then eventually they opened. I took advantage of the beautiful day and it was so nice to be out on the course. Mowed the lawn in the evening too. Out in the garage at 4pm today.

Warm-up

  • 5:00 SkiErg (1,056m)
  • Monster Walks
  • Muscle Snatch
    • 5×45#
    • 5×75#
  • Power Snatch
    • 5×95#

Gymnastics / Weightlifting

10:00 EMOM (alt)

  • 45s HS Hold
  • 5 Power Snatch (115#)

Had to get this combo in because I had to bail out a couple weeks ago an the snatches and did seated dumbbell shoulder presses instead. I haven’t done a snatch since February 9th, when I returned from Dubai and then it led to the bad back tweak the next day. Felt ok today.

Conditioning

5 Rounds

  • 20 Front Rack Curtsy Lunges (95/65#)
  • 30 Plyo Lunges
  • 20 HR Push-ups
  • 1:00 Rest

I was going to do a goblet variation of these curtsy lunges last week but decided to go unweighted being the first time with them. Saw these front rack lunges from Eramo’s training and had to try them. My round times were 1:53, 2:12, 2:26, 2:23, and 2:28 to finish at 15:22 on the clock. The plyo lunges got real nasty in the third round, but I held on doing both lunge movements unbroken throughout. I stuck to 4×5 on the push-ups every round, but got progressively slower.

Midline

4 Rounds

  • 6 Strict T2B
  • 20 alt Weighted V-ups (15# plate)
  • 10 Renegade Rows (35# DBs)
  • 45s Rest

Finished this in 8:34.

Balancing

5:00 Frog Stands

I’m already so much better with these in this being my third session.

30 Muscle-ups!!

Another frigid day in Michigan. Left the house for the first time in about 43 hours by going to the 4pm class.

Warm-up

  • 2 Rounds
    • 15 Jumping Jacks
    • 10 Groiners
    • 10/10 Arm Circles (Front/Back)
    • 10 OHS (15#)
    • 5 Broad Jumps
  • 3 Sets (45-75-75#)
    • 1 Snatch Deadlift
    • 2 Hang Power Snatch
    • 1 OHS
    • 1 Hang Squat Snatch
  • 5 Snatch Grip Deadlifts (75#)
  • 5 Snatch Pull (75#)
  • 5 High Hang Muscle Snatches (75#)
  • 5 Overhead Squats (75#)
  • 5 Hang Power Snatches (75#)
  • 5 Hang Squat Snatches (75#)

NCFit programming really likes the extended warm-ups!

Conditioning

15:00 EMOM (alt)

  • 7 Hang Squat Snatches (95#)
  • 25 Sit-ups
  • 15 cal Row

Felt really good again. I took the bar back down to my knees in the hang on each rep instead of trying to bounce because I like to hit my hips on the snatch. Took about 25 seconds each round. I was getting my sit-ups done in about 39 seconds, which seems much faster than I’ve ever done them. Might have to test 100 reps for time and/or Annie soon. I tried to stay around 1,500 cal/hour for the first four rounds and then went all out at 2,000+ for the last one.

Gymnastics

We had plenty of time left in the hour, but I planned to stay and get in volume work anyway.

E45S – 10 Sets

  • 3 Muscle-ups

After how good the eight sets of four felt in Sunday’s workout I was hopeful I could make it through all 10 sets. I’ve only ever done a 10 minute EMOM of 3 reps and it always got challenging near the end. Made every round unbroken and finished with 35 seconds left on that last round, so that’s a 30 muscle-ups time of 6:55. I’m pumped!! I think this is another example of how some things are much easier weighing 20 pounds less.

This is where the fitness level rankings on BTWB fail though. It gives me a level 68 for this effort because it’s only comparing my time to everyone who has entered a score for the workout. There are twice as many Rx scores as modified on BTWB, which is nowhere near representative of the CrossFit population. I bet less than 10% of CrossFitters can complete 30 muscle-ups, so the level should be up in the 90s, not a bullshit 68. 🤷🏻‍♂️

Some Snatches

My quads are sore from so many OHS and wall balls yesterday. Went to the 4:30 class.

Warm-up

  • 3×15 Reverse Hyper
  • Dead Hang
  • Shoulder Stretching
  • Bottom Squat Hold
  • 4 Sets
    • 3 Hang Muscle Snatch
    • 3 Hang Power Snatch (above knee)
    • 3 Squat Snatch
    • 10 Scap Pull-ups
    • 10 Scap Push-ups

I used 45# for 2 sets and 75# for 2 sets. Did a short pause at the top of all of the scap work.

Weightlifting

It was an EMOM of singles, but I wasn’t getting heavy. Wanted to ease back in by doing reps.

15:00 EMOM

  • 3 Power Snatch

I did 5 minutes with 95# and 10 minutes with 115#, all touch-n-go reps. Felt really good!

Conditioning

With having done so many reps on the barbell already, I swapped out the 15 snatches in this workout for 20 DB snatches. I also felt like running instead of rowing 30 calories. Have to take advantage of this weather while we still have it.

E4M – 6 Rounds

  • 300m Run
  • 20 Dumbbell Snatch (40#, alternating)

Was able to push the runs and hold a good pace on the snatches. Intensity was high and I was able to push the run more each round, and then especially the last 2 when Michelle came out and ran with me. Maybe I should have run 400m, but I’ll take the intensity I got out of this. My splits were 2:05 – 2:06 – 2:01 – 1:58 – 1:53 – 1:50.

Thumb Over

I planned on going to the 10am today but was up way too late tinkering with shit and finally went to bed around 3:30-ish. A text woke me up at 9:10 asking if I was going to class, so I got my ass moving and made it in.

Warm-up

  • 200m Run
  • 3 Rounds
    • 5 Strict Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Lifting

It was 20 minutes of snatch work so I decided I’d just do a bunch of muscle snatches.

  • 5x20kg
  • 5×30
  • 5×40
  • 5×50
  • 3×55
  • 3×60
  • 3×63
  • 3×66

That’s the most I’ve done for a triple and could have done more.

Conditioning

25:00 AMRAP

  • 200m Run
  • 15 Push-ups
  • 50m One Arm Farmer Carry (62# KB)
  • 5 Bar Muscle-ups
  • 4 Tire Flips

I don’t remember the last time I did 5 unbroken bar muscle-ups, but I haven’t really tried since I figured out to drop back down in the dip before pushing away. I didn’t wear grips and was afraid I’d tear. My left thumb was getting raw after 2 rounds so in the third I tried the grip with my thumb over the bar and actually got it! When I’ve previously tried it felt like I was going to fly off the bar, but I also had a lot more momentum from pushing away at the top. Was able to do every set unbroken and no bloody hands! Finished 6 rounds plus the run and push-ups.

I don’t understand it, but I’ve been enjoying these longer workouts lately.

Let’s WOD

Had a chiro appointment today. He did some Graston on the area of my back that’s been tightening up when sitting for work or driving. Definitely some inflammation in there. Went to the 5:30pm class after. First class in 1.5 weeks!

Warm-up

  • Bottom Squat Hold
  • 3 Sets
    • 8 Pass throughs (15# bar)
    • 8 OHS (15# bar)
    • 8 Muscle Snatch (15# bar)

I’m not sure the training bar was the smartest thing for those passes, but I felt ok during class. We’ll see what my shoulders feel like tomorrow.

Lifting

Snatch + OHS complex

  • 3×45#
  • 3×75
  • 2×95
  • 2×115
  • 1×135
  • 1×145
  • 1×155
  • 1×165
  • 1×175
  • 1×185
  • Fail 195
  • 1×195

That damn 195-200 pound range again. The bar was forward and I sat in the hole trying to save it for what felt like 3 seconds. Glad to make the 2nd attempt.

Accessory

5 Sets

  • 7 Pendlay Rows
  • 7 Romanian Deadlifts

I used 135# for 3 sets, then 145, and finally 155.

Conditioning

8:00 AMRAP

  • 8 T2B
  • 8 Burpees
  • 16 American KBS (53#)

Paced my burpees too much, not knowing how I’d hold up. I did the toes to bar in 2 sets of 4 each round, but probably should have tried to go unbroken for as many rounds as I could. I made it through 4 rounds plus the toes to bars, burpees, and 12 of the swings.

Knuckles Down

My ass is still sore. Wanted to get in early to snatch but wasn’t moving very fast this morning so got them in after class.

Warm-up

  • Crossover Symmetry Activation
  • OHS Bottom Holds w/ PVC inside rack
  • 3 Sets
    • 4 Wall Walks
    • 300m Row

Those bottom holds were kind of cool. Little idea I had and did while waiting for the kid’s class to finish up.

Conditioning

  • 20 Box Jumps (24″)
  • 30 S2OH (75#)
  • 40 MB Cleans (20#)
  • 30 S2OH (75#)
  • 20 Box Jumps (24″)

All jump and step down on the box for both sets. Went unbroken with push presses in the first set of overheads. Knew the medicine ball cleans would be the nasty part. Did them in 15-10-8-7 and was really burning in the legs by the end. Mixed in a little bit of a jerk action on the second set of overheads and went 20-10 with a short rest on the back. Finished in 6:12.

Carries

  • 3 Sets
    • 150′ Suitcase Carry (70#)
    • 150′ Waiter’s Walk (62#)
  • 2 Sets
    • 150′ Suitcase Carry (62#)
    • 150′ Waiter’s Walk (70#)

It was raining out so we skipped prowler sprints and did these with some little laps in the gym. Switched arms in the middle of each 150 feet.

Weightlifting

Muscle Snatch + OHS

  • 3x20kg
  • 3×30
  • 3×40
  • 3×50

Squat Snatch

  • 3x50kg
  • 3×60
  • 3×65
  • 3×70
  • 3×75

I’ve been noticing Mattie Rogers‘ knuckles a lot lately and then saw Jared Enderton post about the knuckles yesterday too. First learned about it at a Kendrick Farris seminar a couple of years ago but over time I forgot about it. I focused on it with the snatches today and it felt like the bar was snapping right into the slot like butter.

Finished with Crossover Symmetry Iron Scap. Having to use the yellow (one of the purple is broken) makes this a lot harder! Will do ROMWOD at some point today.

Powerin’

Felt like staying in home after being up late playing video games online with my brother. In at 10am though. The plan for today was to do all power lifts to switch things up.

Snatch

Muscle Snatch

  • 2x5x20kg
  • 2x3x40
  • 3×50

Power Snatch

  • 3x60kg
  • 3×65
  • 3×70
  • 2×75
  • 2×80
  • 85
  • Miss 90 (“Clarked” it)

Was not feeling the greatest on these lifts even when it was light.

Power Clean & Push Jerk

  • 3x60kg
  • 3×70
  • 3×80
  • 3×90
  • 2×100
  • 2×105
  • 110
  • 115
  • 120 (power clean, miss jerk)

I didn’t plan to do a clean-jerk style with no resetting in between, but after I got the double at 100 I wanted to see how far I could go. Was thinking about it too much with 115 so my balance got out of whack. The jerk felt super easy though after the reset. The clean with 120 was ugly. Didn’t get video because I wasn’t going to attempt the transition between the two parts of the lift. Should have though because it would have been a push jerk PR had I made it. That 120 power clean may have not been the best idea for my back.

Back Squats

With short pause in the hole

  • 5×45#
  • 5×135
  • 5×205
  • 3×255
  • 3×285

No pause

  • 3×305#
  • 3×325
  • 3x3x285

Was feeling heavy so backed off for a few sets of volume.

Pork Gainz

Wasn’t feeling as motivated to get out of bed for the squat rack this morning, but I made it. I bet the beers I had last night have something to do with that. 🙂 My legs are still pretty sore from the week. Warmed up with 3:00 Air Dyne (1.4km).

1-1/4 Front Squats

  • 10×45#
  • 3×125#
  • 3×135#
  • 3×145#
  • 3×165#
  • 3×185#
  • 3×205#

Might have felt something in that right quad doing these. Will need to keep an eye on it. That makes 5 days in-a-row at the squat rack. Nothing heavy, but greasing the groove.

Went to the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus
  • Air Squats
  • PVC OHS

Weightlifting

Hang Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

Gotta be careful bringing them down. Felt some pinching in my left shoulder if I got sloppy.

Snatch

  • 3×115#
  • 3×135#
  • 2×145#
  • 1×155#
  • 1×165#
  • 1×175#
  • 1×185#

Second rep of 145# and the 185# were power snatches. All the others I rode down. No misses. I haven’t attempted any weight in well over a month. That 185# power snatch was the easiest, by far, that I’ve ever done one.

Accessory

4 Rounds

  • 8/8 Kroc Rows (70#)
  • 5 Weighted Push-ups (sandbag – 40#?)

It’s nice to have my 70# kettlebell at the gym now. I’d never used it once at home so figured I’d get more use out of it at CFi.

Conditioning

4 Rounds

  • 5 Burpees
  • 10 Plate Snatches (55#)
  • 15 Air Squats
  • 200m Run

I tried to keep my pace up on the runs. Finished in 8:54. Walked a 200 after.

Accessory 2

Reverse Hyper

  • 10×210#
  • 10×260#
  • 10×300#
  • 10×320#

Knocked out Crossover Symmetry Iron Scap and then 15 minutes of stretches. Picked up some gainz from the Makin’ Bacon Truck on the way home.

bacon-truck-pig

15.1 Eve

Had a chiropractor appointment in the afternoon, so went to the 5:30 class. Was there early so started early. I did Crossover Symmetry Activation to get started.

Weightlifting

Muscle Snatch

  • 5x20kg
  • 5x34kg
  • 3x40kg
  • 3x50kg

Power Snatch

  • 3x60kg
  • 3x70kg
  • 5x2x75kg
  • 5x1x80kg

I did the set of 60 as touch-n-go, but dropped the rest. For the doubles with 75 I was going about every minute and probably close to that for the singles with 80 too, but wasn’t paying as much attention to the clock.

Conditioning

5 Rounds

  • 6 Evil Wheels
  • 7 Power Snatches (95#)
  • 8 Burpees

This was programmed with OHS, but still not squatting so I substituted the snatches and did them all unbroken. Finished in 7:56. Evil wheels are slow for me because of my length and reach.

10-20-30-20-10

  • DU
  • Sit-ups

My double unders are hot! Wasn’t close to missing any. Finished in 4:06. Probably would have been a good day for an “Annie” PR.

Strength

Bench Press

  • 10×45#
  • 4×95#
  • 4×135#
  • 4×165#
  • 4×185#
  • 6x4x205

Second week of the bench program. Stayed a little conservative with a 10#, when it said to do 10-15#. Felt good. May make a bigger jump next week.

Can’t wait for the big 15.1 announcement tomorrow! Will probably do an easy 20 minute row before watching it at the gym.