OHS

Pulling Rope

Quads are still sore but on the tail end finally. Getting down to line up putts on the course was painful yesterday. My abs are sore from the v-ups and probably some from the GHDs too. Did a little work in the garage during the day.

Warm-up

Crossover Symmetry Activation
Shoulder press (3s pause at the bottom)
- 6×45#
- 6×75#

Strength

E3M – 6 sets

3 Shoulder Press w/ 3s pause in bottom

We weren’t sure how our original percentages would work so I wanted to try it out at 50-60-70-75-80%. Made it, so I went 5 pounds more for the bonus 6th set, which ended up having me use 95-110-125-135-145-150#.

Hit a big bucket of balls at the range in the afternoon and then went to the gym around 5pm.

Power Cleans

5x20kg
5×40
5×60
2×70
2×80
2×85
2×90
2×95
2×100
2×105
2×110

All touch-n-go reps. I chickened out on the second rep with 235# last week so was happy to get up to 242# today.

Accessory & Conditioning

Tested one 50 foot rope sled pull with 180# and then…

5 Sets

Prowler Rope Pull (180#, 50′)
High Prowler Push (180#, 50′)
125m Run

Didn’t use a clock or anything. Was sitting on the ground for the rope pulls. Walked back to the prowler after the run and didn’t take much extra rest after getting there. I’ve been wanting to try these rope pulls for lat work and I could definitely tell that my problem shoulder (left) started to give out sooner than the right.

Jumped in on with class who were doing some alternating EMOM work and then did some carries with them.

6:00 EMOM

5 OHS (135#)

Much harder than I expected. Maybe due to lats being fatigued?

200m Farmer’s Carry (2×44# KB)
Rest while partner goes

Easy.

From Your Knees

Felt a little tight when I woke up this morning. Went to the 9am class and I’m off work for the day to attend a wedding near Detroit.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 15 Reverse Hypers (210#)
3 Sets
- Banded shoulder stretch
- 15s OHS Hold (45#)
- 5 Burpees
2 Kneeling Jumps (4″)
6 RDLs (45#)
2 Kneeling Jumps (8″)
6 RDLs (155#)

Went closer with my grip on each OHS hold.

XWOD

E2M

6-6-6-6-6-6 RDL (225#)
2-1-2-1-2-1 Kneeling Box Jump (2 x 12″ & 1 x 13.75″)

Been far too long since we did some of this stuff. Was nervous with the jumps but made them all. Double overhand grip is a lot tougher with that extra 40# on the bar. Tried one set with a hook grip, which sucked.

Conditioning

E5M – 5 Rounds

200m Run
10 OHS (95#)
20 GHD Sit-ups

Fast runs since there was plenty of time to recover. Was taking about 45 seconds each time to get into the gym and run across to where my bar was. Snatched into the first rep each round. First few rounds were done in about 2:15, but was closer to 2:40 in the final round because the GHDs got slow. I came up with this last night and it worked pretty well. Nice to do some faster runs.

Accessory

3 Sets

12/12 Kroc Rows (53#)

Not enough time in class, but Ashley was staying after to do these, so I did too. Otherwise I probably would have skipped out on them even though I really need them.

Be a “Nancy”

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.

Will ROMWOD yet tonight.

“Cindy” Cycles

Walked 18 holes yesterday and did a long ROMWOD. I think I was feeling those Bulgarian Split Squats in my legs and hips.

Out in the garage today before lunch to get in some work I missed yesterday at the gym.

Warm-up

Crossover Symmetry Activation
3 Sets
- 1:00 Air Dyne
- 10 OHS (45#, close grip)

Amazing how much easier those close grip overhead squats get after the initial set. My shoulders really open up.

Conditioning

6 Cycles

3:00 AMRAP – “Cindy”
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
1:30 Rest

6-cindy-3min-cycles Each cycle starts fresh with the pull-ups.

Still no butterfly pull-ups for me so all regular kips. All go in the first 3 minutes with quick squat cycling. Squats slowed a bit in cycle 2, and then push-ups also started to slow mid 3rd cycle. Scores were 4+5, 4+1, 3+26, 3+17, 3+15, and 3+15. Comes to a total of 126 pull-ups, 240 push-ups, and 313 squats. #volume

I got a little blood blister on my left hand near the crease of the pinky and it popped. Didn’t even noticed until a rest period when I felt blood dripping down my fingers. Was no issue continuing since it wasn’t a rip and wasn’t going to get any worse; just meant I kept leaving blood on the bar. Whoops!

Strength

E2M – 6 Sets

11 RDL (185#, standing on 55# competition plates)

My back was feeling pretty tight after these so decided to skip the GHD work I had planned. I’ll get in some midline tomorrow. That was enough reps for one day anyway!

ROMWOD tonight.

Vary Your Pull-ups

Morning 8am session in the garage to catch up on some of the Monday programming.

Warm-up

2 Sets

5s of StrongFit Tricep & Bicep Openers (8#)
10 Back Squats (45-135#)
8/8 Landmine Rows (45-55#)
20s L-hang (supinated grip)

Strength

E3M – 6 Sets

11 Back Squats (185#)
8/8 Landmine Rows (65#)

Yuck! One more week with sets of 12. I’m having to focus less on recruiting the other muscle groups in my squats as it’s starting to become automatic. Noticing a lot more explosiveness out of the hole late in the sets as I fatigue. I really like these rows a lot more than Krocs, which are easier to cheat.

Gymnastics

6 Sets

20s Pull-ups
30s Rest

Did them all with a regular kip and felt like I had a much better rhythm than in the half Cindy last week. Didn’t wear any grips because I need to get these hands conditioned again. My first four sets were 11 unbroken, then 7-2, and 6-3 for 62 total reps. Being forced to do a regular kip instead of always doing butterfly once you can do them is a good reminder to vary your movements.

Rested to catch my breath and then did Crossover Symmetry Plyo.

Went to the 5:30 class at CrossFit Intuition.

Warm-up

Crossover Symmetry Activation
3 Sets
- 10 Goblet Squats (44#)
- 15 Hollow Rocks
- 150m Row

Weightlifting

2 Snatch 3-Position Deadlifts + 2 Snatches + 2 OHS

45#
75#
95#
115#

Snatches

2×135#
2×145#
2×155#
2×165#
2×175#
2×185#
2×195#

All snatches to a full squat. The warm-up complex was done without dropping the bar. Drop and reset after each rep with the doubles. Was programmed for 6 sets so my goal was 185. It was feeling good, so I went for one more set. Huge save on the final rep with the bar way out in front of me on the left side. Shoulder work must be paying off because I never really save anything that heavy and I was able to pull it in, be patient to stabilize it, and stand it up. I think the 185 and 195 are both PRs for a squat double, but I don’t keep track of those that close so not sure.

Gymnastics

Max Diamond Push-ups
2:00 Rest
3 sets
- @ 50% of max
- 2:00 Rest

Got 40 and did drop sets with 20. All reps with chest touching diamond.

Conditioning

10-8-6-4-2 Burpees
400m Run

Did the burpees outside which makes the run a little short. Took me 10:07.

Of course I’m going to ROMWOD. 🙂

Lots of Legs

Yesterday I walked 18 holes of golf. It’s already getting easier on the legs. I’m still feeling at least a couple very short back twinges during a round and they usually aren’t during swings. Happens when I’m standing around, lining up a putt, or pulling a club out of the bag. Not pleasant. I also did a 45 minute ROMWOD last night.

In to the gym at 9 this morning for some lifting.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 10 Reverse Hypers (210#)

Spilled my damn shaker all over the floor so took me longer than expected to get lifting.

Weightlifting

5 Muscle clean
5 Shoulder press
5 OHS (close grip)
5 Front squat

Did 2 sets through the complex with 20kg and 30kg.

5 Squat clean
5 Push press

Did 2 sets through with 40kg and 50kg.

Clean & Jerk

3x60kg
3×70
3×80
2×90
100
110
115
120

All squats and split jerks. Haven’t lifted either heavy in quite some time so the weights felt heavier than they should.

Skipped out on the class warm-up and didn’t need to hit any extra front squats.

Strength

10:00 EMOM (alt)

5 Front Squats (185#)
10 Cal Row

Conditioning

Partnered up with Bryan.

2:00 AMRAP Push Press (135#)
2:00 AMRAP Squat Cleans (185#)
2:00 AMRAP Burpees
5:00 AMRAP Wall Balls (30#, 10′)

We used the jerk blocks for the push presses and alternated every 3 reps to get through 45 total. All singles on the cleans for 20 total reps. Five burpees at a time for 35 total. Then sets of 10 wall balls for 123.

E2M – 6 Sets

70m Sprint

Took it easy on the first, pushed for 3, and then slowed it down for the final 2.

Did Crossover Symmetry Iron Scap before heading home.

Headed out for a run in the afternoon in between watching some Regional action. Went 3.05 miles in 30:11 and had negative splits each mile. Getting easier and easier each time I lace ’em up. Average HR of 135 and max of 149.

Will get in ROMWOD and maybe even a double dose since I put in a lot of volume on the legs today.

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.

All of the Burpees

Feeling good. Nothing sore or achy other than the continued shoulder issue.

Warm-up

Crossover Symmetry Activation
3:00 Bottom Squat Hold
3 Sets
- 10 Close Grip OHS (45#)
- 10 V-ups
- 5 Burpees

Weightlifting

3 3-Position Clean Deadlifts (45#)
3 3-Position Clean Deadlifts (95#)
1 C&J (95#)
3 3-Position Clean Deadlifts (125#)
1 C&J (125#)
2 3-Position Clean Deadlifts (155#)
1 C&J (155#)
1 C&J (185#)
1 C&J (205#)
E45S – 10 sets
- 1 C&J (225#)

All full squats on the cleans and split jerks. No belt but had on lifting shoes.

Conditioning

100 Burpees

Hadn’t done this in almost 18 months, when I did a 5:37. I was on a good steady pace throughout, maybe slowed a touch in the middle, but picked it up a little for the last 20 reps. Only 1 rep away from setting a PR, but I’ll take a 5:39.

Midline

4 Rounds

14 Plank Walks / Plank Push-up
14 Russian Twists (55# plate)
14 Sit-ups

Those plank walks got nasty in round 2. Tried to rotate more than usual for the Russian twists.

Been slacking on the post workout Crossover Symmetry protocols. Will do some ROMWOD later.

Too Heavy on the Bench

Woke up and out in the garage a little after 8. My hamstrings are still sore from the RDLs.

Warm-up

Crossover Symmetry Activation
2 Sets – StrongFit Tricep Openers (8#)
Bench Press
- 5×45#
- 5×95#
- 5×135#

Strength

E3M – 5 Sets

11 Bench Press (165#)
24 Alternating DB Curls (20#)

I know exactly why I decided to start with 165# last week on the bench work but it’s way too much over my 50%. I remembered doing 10 sets of 10 with 155# this winter with Bryan and figured I should go heavier than that. Last half of sets were slow this morning, too slow. Should be using 140-145 instead. The curls are still easy.

Midline

50 GHD Sit-ups

Took me about 56-57 seconds for the first 25 and finished in 2:11. I had to start taking a few extra breath and breaking things up after 30 reps. I knew the 3:40 on March 1st was not a representative effort.

Took a break during the day and knocked out video 4 of the ROMWOD Welcome Series.

Headed to the gym at 4:30 to do Bryan’s Outlaw lifting with him.

Warm-up

Crossover Symmetry Activation
45# Snatch Warm-up
- Bottom Squat Hold
- Muscle Snatches
- Snatch Presses in Squat
- OHS

Snatch Pull + Power Snatch + Squat Snatch

40kg
50
60
65
70

Easy stuff. Looks like he’s on a deload week. Also through up an 80 kilo power snatch after.

3×95#
3×125
3×145
2×165
3×175

I was using a 33X1 tempo and then lost the final rep with 165 while in the hole. I also didn’t have my grip all of the way out in a snatch width for any of those sets. No tempo and a snatch grip on my final set. I really need work on my stability with these.

Clean Lift Off w/ 5s Hold at Knee

3×145#
3×195
3×220
3×230
3×245

Minimal rest between each rep. These were rough on the hook grip, but I felt better with them than I expected.

Back Rack Reverse Lunge

3/3 @ 135#
3/3 @ 165
3/3 @ 175
3/3 @ 190

I really like the reverse lunges. Not only is it better on the forward knee, but I feel like I can control the descent a lot easier and get full depth instead of banging my knee into the ground like on a forward step. Felt much more comfortable than with the overhead ones earlier this week.

Bamboo Bar Stability Work

30s Hold (52#)
30m Walk (52#)
30m Walk (68#)
3 Sets
- 30s Hold (84#)

Challenging! Used 25# KBs, then added 8s, and 8s again.

Conditioning

3 Rounds

1:00 AMRAP
- Thrusters (95#)
2:00 Rest

Really wanted to try these that were done in class earlier in the week. Right after that overhead stability work was not my best idea though. My reps were 24-23-19. Last round was nasty! I actually even rested in the bottom of a squat for about 5 seconds it was hurting so bad.

Finished up the ROMWOD Welcome Series later in the evening. Seems like a busy day but all of that really didn’t take too long.

Midline Metcon

I have full range of motion back in my left leg/hip! Chest is sore, probably from the bench pressing I did Saturday and maybe even a little from the push-up holds yesterday. Lats and upper back or sore from the bar work and ring rows yesterday. Hadn’t really been on the pull-up bar in 2 weeks. Out in the garage at noon to do the workout from the gym.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5 Scap Wall Slides
- 10 Narrow Grip OHS (45#)
- Hip Impingement Corrective Exercises
  - 10/10 Sidelying clam (small red band)
  - 10/10 Sidelying hip abduction
  - 10/10 Donkey kick
  - 10 Bridge
5×45# Shoulder Press
3/3 Reverse OH Weighted Lunges (45#)
5×75# Shoulder Press
3/3 Reverse OH Weighted Lunges (75#)

I’ve been wanting to try reverse lunges. They are better for your knees.

Strength

E3M – 5 Sets

8 Shoulder Press (95#)
6/6 Reverse OH Weighted Lunges (95#)

Ended up being about 50s of time holding that bar! Reverse stepping into lunges is a little weird to get used to.

Next part was some strict pull-ups, but I’m still going to stay away from those for a while with my shoulder. Don’t want to push it too much too early. Being able to do ring rows and Kroc rows again is enough for now.

Conditioning

10-20-30-20-10

AbMat Sit-ups
Russian Twists (25# plate)

Little something new for CFi by using an ab circuit for conditioning. Typically this is something we would do after another metcon and without the clock. I wore a 40# weight vest to step it up a notch and it was fucking brutal! Managed to get all of the twists unbroken. Sit-ups too, but they got pretty slow with that extra 40 pounds.

10 Rounds

30s Ski Erg (hard – 90%-ish?)
30s Ski Erg (easy)

Wanted to do something more since I didn’t get the pull-up work. Might as well make more use of the Skier when I’m at home. Nothing crazy but got the heart rate up a little after I recovered from the midline circuit. Was getting down into the low 1:50/500m pace range and then around a 2:30 pace on the easy parts. Totaled 2,354 meters. Finished up with Crossover Symmetry Plyo.