Snatch Accessories

My ass is sore from the lunges and probably some from the air squats. Out in the garage at 4pm. I did 40 PVC passes because my shoulders were feeling really tight.

Conditioning

12:00 EMOM

  • 200 Row

My times were 41.7, 40.8, 42.0, 41.6, 41.6, 41.8, 41.5, 41.4, 41.3, 41.1, 41.1, 40.5.

Weightlifting Strength

E2M – 5 Sets

  • 3 Snatch Grip Push Press + 2 OHS

Warmed up with 45-95-115. Then used 135-145-155-160-165 for the working sets.

E90S – 3 Sets

  • 3 Snatch Pulls

Warmed up with 115-135-155. Used 175-185-195 for the working sets.

Midline

20-20-10

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

Finished in 9:25 for a 58 second PR.

Gorilla Get Overs

Out in the garage at about 10:30. My hips are feeling that 2+ miles of running I did yesterday.

Warm-up

  • 3:00 BikeErg (1,528m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats

Strength

Overhead Squats

  • 6×45#
  • 6×75
  • 3×95
  • 3×115
  • 3×135
  • 3×155
  • 3×165
  • 3×175
  • 3×185

Got out the jerk blocks for these and I put on the belt starting with 115. My legs are tired from yesterday.

Conditioning

  • 50 cal BikeErg
  • 5 Rounds
    • 5 Power Cleans (135#)
    • 5 Burpee Box Get Overs (32″)
  • 40 cal BikeErg
  • 4 Rounds
    • 4 Power Cleans (155#)
    • 4 Burpee Box Get Overs (32″)
  • 30 cal BikeErg
  • 3 Rounds
    • 3 Power Cleans (185#)
    • 3 Burpee Box Get Overs (32″)

It was written for 30 inches, but with my jerk blocks, adding the extra 2″ top pieces widens out the space which felt better. Since they were get overs, we could use our hands, so I did something like this Gorilla version. Looking at the workout I was wondering if I could go unbroken. The first 5 rounds felt a little heavy, but I decided to try with the 4 rounds and I made it so when I got to 185 it was a challenge and I was pushing the page on the BBGO too. Tough workout, but it was fun to cycle a heavy barbell again. I finished in 20:30.

2021 AGOQ Event 5

After the bike yesterday I mowed the lawn and spent a few hours working on the outside of the house. Was good to keep moving. My body is still sore as fuck this morning.

Warm-up

  • 10:00 TrueForm Walk (1.16 km)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 3 Rounds
    • 10 PVC Passes
    • 10 PVC OHS Squats
  • Power Snatch + OHS
    • 1+6 @ 45
    • 1+6 @ 95
    • 1+3 @ 115
    • 1+3 @ 135
    • 1+3 @ 155

2021 Age Group Online Qualifier Event 5

12-9-6 (10:00 Time Cap)

  • OHS (165#)
  • Burpee Box Jump Over (30″)

I hadn’t done an overhead squat in over a year until two weeks ago and this is heavy! I did the first six and had to drop the bar. Oh boy! Even had a single in that round of 12, but made a comeback the rest of the way to get through 3 of the 6 OHS for 45 reps of the 54 total. I would have loved to finish this one, but my overhead stability and leg strength coming out of the bottom of the OHS just isn’t there. Proud I kept fighting while having to do 8-9 snatches I think!

Made it through a really tough weekend without tweaking my back and that’s a first place trophy for me. It was fun to compete again and I’m sure I’ll have more to say after the final results are out tonight.

More Overhead Squats and Thrusters

Out in the garage shortly after 9am so we can get out of town for the day.

Warm-up

  • 3:00 SkiErg (594m)
  • 2:00 TrueForn Run (0.28 km)
  • 4 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
    • 10 PVC Passes
  • 20 DU
  • 10 OHS (45#)
  • 5 OHS (95#)

Conditioning

  • 3 Rounds
    • 10 OHS (115)
    • 50 DU
  • 3 Rounds
    • 10 Thrusters (95)
    • 50 DU

I scaled the overhead squats down from 135 pounds due to where I’m at with getting back in to these movements, but I kept the thrusters at the Rx weight. The OHS and thrusters felt surprisingly good. I only missed twice on the rope. Finished in 8:59 and could have saved a lot of time with a better setup and quicker changing of the plates. Happy with my effort and performance though.

Arms

3 Sets

  • 21s (20-25-25#)
  • 12 Tricep Pushdowns (bar, 60#)

3 Sets

  • 12 In and Out Hammer Curls (25# DBs)
  • 12 DB Skull Crushers (30# DBs)

Different Routes to 45

Took a complete rest day yesterday with the workouts coming up over these three days.

Warm-up

  • 3:00 SkiErg (650m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 20 PVC Passes
  • 10 Kip Swings
  • 10 PVC OHS
  • 10 OHS (45#)
  • 5 Kip Swings
  • 5 OHS (75#)

Conditioning

  • 21-15-9
    • OHS (95#)
    • C2B Pull-ups
  • 5:00 Rest
  • 45 OHS (95#)
  • 45 Pull-ups

I literally haven’t done an overhead squat in over a year, except for some warm-ups a couple of weeks ago before squat snatches. This was supposed to be chest-to-bar pull-ups again for the 45, but that would have taken me a long time so I scaled back to pull-ups to keep up my intensity. I went 12-9, 9-6, and 9 on my overhead squats and 8-7-6, 6-5-4, and 4-2-3 for my chest-to-bars. Finished that at 5:47. Then I went 13-12-10-10 and 10-10-10-5-5-5 on my pull-ups to finish at 16:46. Kept my intensity up so that was a good call for the pull-ups. I did wear a belt with so many overhead squats, which actually felt pretty good. Overall this went much better than I expected.

Midline

E2M – 5 Rounds

  • 16 alt V-ups
  • 16 Leg Lifts
  • 16/16 Side Plank Bounces

We’ve done this with 14s before at the park and my notes had said we could do 16s. I was getting 42-45 seconds of rest each round.

Squatting a Snatch and Heavy Thrusters

No invitations yet for the Age-Group Online Qualifiers, but they did release the cutlines. For the Men’s 40-44 it’s 2,025th place and I’m ranked 1,941st. Quads are already getting sore from the squat jumps yesterday. Out in the garage at 4pm.

Warm-up

  • 3:00 Row (757m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches (w/ mini band)
  • 5 High Hang Muscle Snatches (45#)
  • 5 OHS (45#)
  • 5 High Hang Squat Snatches (45#)

I think it’s been over two years since I’ve done a squat snatch and probably almost that long for overhead squats. I was falling over with the empty bar in this warm-up!

Weightlifting

High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch

The workout was take 12 minutes to do five complexes @ 65% of 1RM Snatch or a moderate weight. I did it twice with 75, then once at 95 and 115 before loading my working weight of 135 pounds. I wasn’t really thinking about the percentage until after my first set and then calculated 143 pounds off my all-time 220 max, so I was actually heavy for any recent lift I’ve done. Really started to feel better after the first two complexes with 135. Like riding a bike.

Conditioning

15-12-9

  • Thrusters (115#)
  • C2B Pull-ups

The actual Mayhem workout was 135# thrusters and strict weighted pull-ups with 50 pounds. Was always going to modify that, especially training for the AGOQ. It would be a good version to try some day, but not this day. I warmed up with 5 thrusters at each of 45 and 95 pounds.

In the workout I went 9-6, 7-5, 5-4 on my thrusters and wore a belt. Just making sure not to push it too hard or take too many risks as my back gets used to some of this stuff again. The lifts themselves actually felt ok, but just gassed me. Looking back at WHOOP, my heart rate wasn’t even that high, so I probably should have pushed more with shorter rests. I went 9-6, 7-5, 7-1-1 on the chest-to-bar pull-ups and was losing my butterfly in some of the later sets since I’m out of practice. Finished in 5:24.

Skill / Accessory

3 Sets

  • 3 Handstand Kick-ups
  • 10 Calf Raises (20# DBs)
  • 40′ Tip Toe Farmer Carry (20# DBs)
  • 10 Calf Raises (20# DBs)

Version A

I forgot to mention it during my San Diego trip, but we stopped at the Rx Smart Gear office because I’d been wanting to try the Alec Smith gymnastics grips. I hated them! Way too bulky, even with the extra support strap off, which pulled really bad on my wrists. It’s like they needed to have a size bigger than large. Glad I didn’t buy them online. Also tried their EVO Jump Rope and there is no way I’d pay $125 for that!

Engine Builder – Speed

10:00 AMRAP

  • Airdyne calories (AD2)

This workout is also known as “300 FY” because the goal on other Airdyne models is to get 300 calories. It’s really easy to do on the AD2, but still a good relative test. My previous best was 365 cals where I went out hot for 60-90 seconds and fell in to a pace. Today my plan was to hold 85 RPM and hopefully push at the end. I didn’t have much push left, but it worked beautifully to get a 15 cal PR with 380 calories! Was 4.23 miles. I did an easy five minutes to cool down for 1.42 miles.

Went to the 4pm class at CrossFit Whip.

Warm-up

3 Rounds

  • 10 cal Row
  • 10 PVC Passes
  • 10 Overhead Squats (PVC)

Strength

Overhead Squat

  • 2x5x45#
  • 2x5x75
  • 2x5x95

I kept a narrow grip on the bar and went with a slow controlled descent and slight pause in the hole for every rep. Wasn’t pushing the weight with my back and shoulder issues.

Conditioning

Warmed up my push jerks with 5×95 and 5×115.

E3M – 5 Rounds

  • 20 cal Row
  • 15 T2B
  • 10 Push Jerks (135#)

I probably went a little hard on the first row, getting it done under 45 seconds, with 1,700+ most of the way. Each round got slower and slower but kept over 1,250 throughout. My toes to bars were 3×5 every round, wearing grips and push jerks were unbroken. My round times were about 2:00, 2:11, 2:22, 2:25, and 2:25 and I really started to feel it in round 3. Push jerks were a struggle at the end of the 4th and 5th round. These are the type of workouts I’ve really liked from the Ben Smith programming because you have to really push yourself to finish and get some rest.

Accessory

Dumbbell Curls – 21s

Switched it up to Version A from T Nation and wasn’t sure how it would feel so I used 20 pound dumbbells for the first set and then 25 for two more sets.

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. 🤷🏻‍♂️

No Time Again

Thought I might get a workout yesterday, but got going on a restoration project while family was gone during the day and didn’t make time. Had to rush in a workout today after the family took off and before heading to a movie. Did this one that the gym did earlier in the week (20# light of Rx).

  • 150 DU
  • 50 T2B
  • 50 OHS (95#)
  • 50 Box Step Overs (24”)
  • 150 DU

I did 14×3 and 2×4 on toes to bar, wearing grips. Was ready to start failing any rep. I did 5 sets of 10 on the overhead squats. First set was snatch grip and the next four I kept my pointer finger on the last knurl line. Planned to do box jump overs but got there with smoked legs and decided to do steps instead. Finished in 17:57.

Big Slow Sets

Still sore all over the place. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • 2 Sets
    • 10/10 Single Arm Kettlebell Thrusters (26#)
    • 20 Superman Extensions
    • 100 Jump Rope

Strength

There was no way I was doing the front squats with my back. Lunges sounded like a good way to hit some legs.

5 Sets

  • 20 Dumbbell Overhead Walking Lunges (40#)

I alternated arms after 10 every set.

Conditioning

  • 10 Strict Chin-ups
  • 75 Thrusters (45#)
  • 10 Strict Chin-ups
  • 50 Overhead Squats (45#)
  • 10 Strict Chin-ups
  • 75 AbMat Sit-Ups

The Rx weight was 75# so I scaled back with a goal of going unbroken. I got through 50 thrusters and there was no way I was getting another 25 in a row. I broke and then finished the last 25. I was able to do the OHS unbroken. Big sets for those 2 movements, but each rep was really slow. I did 5-5 on the first set of chin-ups and then all sets of 2. Finished in 12:52.

Weekly Challenge

1:30 AMRAP

  • 1 Pull-up
  • 2 Push-ups
  • 3 Air Squats

Was combining the movements as much as possible while still hitting the require ranges of motion. When someone called out 45 seconds I about died! I figured we had 10-15 seconds left. Hard to count, so I may be wrong with a score of 12+4. If anything I think it would have been 11+4.