Wednesday Already?

Where did the week go?

Feels good to be waking up at a decent time again. Hit the 9am class.


  • 2 Rounds NFT
    • 5 Strict Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • Bench Press
    • 10×45#
    • 5×115#
    • 5×165#


  • 4-4-4-4-4-4 Bench Press (205#)
  • 2-1-2-1-2-1Plyo Push-up
    • 2s: 18″
    • 1s: 21.5″

Called for 75%, but that seemed took light, so I went up to 80%, which was perfect. Shoulders are feeling kind of beat from “DT” yesterday.


6:00 AMRAP

  • 8 Wall Balls (20#, 10′)
  • 8 Weighted Step-ups (2×40#, 20″)

1:00 Rest

6:00 AMRAP

  • 5 Box Jumps (24″)
  • 5 Burpees
  • 25 DU

I got 6 full rounds plus 3 wall balls on the first part and 5 full rounds plus 5 box jumps, 5 burpees, and 15 double unders on the second part.


5 Sets

  • 5 Scap Pull-ups (0#, 20#, 40#, 40#, 40#)
  • 5/5 Kroc Rows (62# KB)

First time doing the scap pull-ups.

Been a long time since I hit an OLY session in the garage. Today that ended. Warmed up with 1,000 meters on the Ski Erg in 4:26.

Snatch Balance

  • 3×45#
  • 3×75#
  • 3×95#
  • 3×115#
  • 3×135# (with 1 fail)
  • 3×155#
  • 3×175#
  • 3×185# (with 4 fails too)

Damn I hate these. Could not get comfortable with 185, but kept trying until I stood it up 3 times. Didn’t realize I hadn’t done a snatch balance in over a year. :-/


  • 3×95#
  • 3×115#
  • 3×135#
  • 5x3x155#

Tried to focus on keeping my arms long, but looking at the video it didn’t happen. No misses, but a few saves.

Shoulder Reppin’

Running the show at 9am again for Kevin, but he gets back to town today. I did 3 sets of 10 reverse hypers with 210# before class.


3 Rounds

  • 5 Push-ups
  • 4 Inch Worms
  • 20 Band Pulls (red)

Warmed up the shoulder press with 10×45#, 5×95#, and 3×125#.


  • 3-3-3-3-3-3-3-3 Shoulder Press (152.5#)
  • 2-1-2-1-2-1-2-1 X Push-ups
    • 2s: 18″ Plyo
    • 1s: 21.5″ Plyo

Struggle from the start with the shoulder press, especially getting that first rep going, but made it through every set. New 3RM too and for all 8 sets!


8:00 AMRAP

  • 8 Deadlifts (185#)
  • 8 OTB Burpees
  • 8 American KBS (62#)

Got exactly 6 rounds.


8 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest


I finished up with 2 sets of 20 reverse wrist curls with 45#.


I’ve been sleeping in lately, though going to bed later a few times too. Wasn’t planning on going to 9am this morning anyway though. Out in the garage around 11.


5:00 Air Dyne (AD2)

Nice easy pace for 1.94km.


Back Squats

  • 20×45#
  • 5×135#
  • 5×185#
  • 3×205#
  • 3×225#
  • 3×245#
  • 3×265#
  • 3x3x285#
  • 3x5x205#

Debated going for more than 285, but didn’t want to push it and tweak my back again. Also though about doing 5 sets with it, but the 3rd set started to feel weird so I dropped the weight and did some speed drop sets. No reason to push it and end up with a set back again.


IMG_4884Ski Erg

  • Easy 600m, including a few surges at the tempo to be used for the 400s
  • 2:00 Rest
  • 5x400m w/ 30s rest between
  • 5:00 Rest
  • 4x400m w/ 30s rest between
  • 5:00 Rest
  • 3x400m w/ 30s rest between

* Target pace is 5-8 seconds slower than a 2k pace. Works out to 2:05-2:08 for me.

I went 2:45.9 on the warmup and here are my work sets:

  • 1:40.8 – 1:41.1 – 1:40.6 – 1:40.7 – 1:40.2
  • 1:40.4 – 1:40.4 – 1:40.1 – 1:39.5
  • 1:39.8 – 1:39.6 – 1:38.5

Humid as a mother fucker in the garage, even with the door open.

Went to the 5:30 class at CFi. Was there early so did Crossover Symmetry Activation and some bottom squat holds.


  • Shoulder Pass-thrus
  • 30 Mountain Climbers
  • 20 Jumping Jacks
  • 10 Push-ups
  • 5×45# Shoulder Press
  • Plyo Push-up (12″)
  • 5×95# Shoulder Press
  • Plyo Push-up (14″)
  • 5×125# Shoulder Press

Pass-thrus are iffy on the shoulder again. 😦


  • 5-5-5-5-5-5-5 Shoulder Press (137.5#)
  • 2-1-2-1-2-1-2 Explosive Push-ups
    • 2s: Clapping Push-ups
    • 1s: Plyo Push-up (18″)

That was 2.5# up from the 7×5 I did last week. I decided not to start another Smolov Jr. cycle since I want to cut back on the shoulder pressing a little. I’ll wing it going off recent weights.


8 Rounds (Tabata)

  • 20s Wall Balls (20#, 10′)
  • 10s Rest

Never stopped during work time and caught the ball and rested leaning up against it on the wall to let my arms drop. Got 10 every round. Not in danger of having to stop at all.


7:00 AMRAP

  • 10 Air Squats
  • 20 American KBS (53#)
  • 30 DU

Did everything unbroken throughout. Finished 4 full rounds plus the 10 air squats and 20 swings. Didn’t have enough time to grab the rope.


3 Rounds NFT

  • 20 Russian Twists (53#)
  • 20 Sit-ups

Fresh For Press

Really needed the day out of the gym yesterday. Walked 18 holes of golf and shot my best round of the year. 🙂

In to the 9am at CFi. Did CS Activation and then worked with Kevin trying to get him doing a kipping muscle-up. I probably did 5 MU or so to demonstrate.


  • 10x Squat to Stand Hold
  • 8 Snow Angels
  • 10x CS ATYT
  • 4x15s Hollow Hold
  • Shoulder Presses
    • 5×45#
    • 5×95#
    • 3×115#


  • 4-4-4-4-4-4-4-4 Shoulder Presses (137.5#)
  • 2-1-2-1-2-1-2-1 Push-ups
    • 2s: Clapping
    • 1s: Plyo on to three 45s + 35 stack of bumpers

Nailed all 8 sets! One more day and the Smolov Jr. cycle will be complete. My shoulders felt fresh after the day off.


DU Practice

I did a set of 50 and a set of 102.


3 Rounds

  • 50 DU
  • 21 Russian KBS (62#)
  • 9 Pull-ups

First round of DU was unbroken but I screwed up once in the other two sets. Kettlebell swings and pull-ups (kipping) were all unbroken. Finished in 4:55. Did Crossover Symmetry Recovery when I got home.

In the evening…

Warmed up with some band pulls, 45# snatch position work, and 45# snatch presses. Did a couple of muscle snatches with 40kg and some snatch presses too. Then I started doing snatches. I have no idea how many reps I did at each weight though. Some I did one single and others I did a couple singles. Everything was a power snatch. Around 65-70kg I missed a bunch and then they got easier when I added weight after getting frustrated. Pretty sure the weights I got were 50-55-60-65-70-75-78-80-82-80. One attempt at 84, but was a miss and didn’t feel very good, so I dropped to end on a make.

Back Squat

  • 5×135#
  • 5×165#
  • 3×195#
  • 5×215#
  • 5×245#
  • 5+ x275# (got 11)

I was thinking about starting a Smolov Jr. cycle, but I’m going on vacation in less than 3 weeks so wouldn’t be able to finish. I’ll just take some squat sessions from 5/3/1 on extra squat days for the next couple of weeks, which is where this came from. The max set is a fun mental test.

Double Sunday

Feeling good after yesterday. Went to the 11am class at Survival Fitness.

2 Rounds

  • 1:00 Plank
  • 1:00/1:00 Side Planks
  • 1:00 Rest
  • 1:00 Dead Hang
  • 1:00 Bottom Squat Hold
  • 1:00 Jumping Jacks

I did a quick drop after 35 seconds of dead hang and jumped right back up to regrip. No need to rip my hands open with pull-ups and deadlifts planned for tonight.

20:00 Partner AMRAP

  • 12 Sit-ups
  • 12 SDLHP (53# KB)
  • 12 Squat Jumps
  • 6 Burpees
  • 250m Run

Partner 1 does all of the sit-ups, partner 2 does all of the SDLHP, and keep alternating each movement. Since partner 1 will be doing the run in the first round, the 2nd time through the movements will be switched for each person.

I paired up with Joe and we kept up a solid sprint pace. We were about 130m from finishing 8 rounds.

Over to CrossFit Intuition around 5:30 for another workout. Did Crossover Symmetry Activation and then figured it was a good time to try doing a “ninja get-up” since it’s been a long time and maybe the Explosive Seminar taught me a few things. Nailed it on the first try!

Clean & Jerks

  • 2x40kg
  • 2x60kg
  • 2x70kg
  • 1x75kg
  • 1x80kg
  • 1x90kg
  • 1x95kg
  • 1x100kg
  • 1x105kg
  • 1x115kg
  • 1x118kg (Clean PR, missed jerk)

Used all kilo plates in the Mid Michigan Barbell Club part of the gym, which is a first for me. It’s weird not knowing exactly how much is on the bar. I’ll call that a 260# clean I guess, for a 5# PR. I had the jerk locked out, but was probably a bit forward on me. I really need to work on getting under the bar after I extend, instead of extending some more.


Warmed up shoulder press with 5×75# and 5×95#.

  • 8x4x120# Shoulder Press
  • 2-1-2-1-2-1-2-1 Explosive Push-ups

For the 2s, we did clapping push-ups and for the 1s we did a plyo push-up from the ground on to four 45# bumper plates.


  • 3 Rounds
    • 5 C2B Pull-ups
    • 10 Deadlifts (185#)
  • 2:00 Rest
  • 2 Rounds (same movements and reps)
  • 1:00 Rest
  • 1 Round (same movements and reps)

I wanted to make something short and fast, but still really intense. This worked out really well. I start losing my kip on C2B after 3 or 4 and was swinging all over the place a few times. I finished 3 rounds in 1:50, 2 rounds in 1:12, and 1 in 0:27, with a total time of 6:29 on the clock.

Did 4 sets of 10 reverse hypers with a green band on the GHD. Then I did Crossover Symmetry Recovery.

60 Day Lifting Challenge – Week 6 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Alex came over to lift at 11.


  • Crossover Symmetry Activation
  • 45# Shoulder Presses and Snatch Presses
  • 95# Shoulder Presses

Split Press

  • 3×120#
  • 3×125#
  • 3×130#
  • 3×135#
  • 3×140#


  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 1×170#
  • 3x1x180#

Missed the first 180#, was way up on my left toes in the bottom of the 2nd, but saved it, and the 3rd felt pretty solid and easy.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 1×215#
  • 2x1x230#
  • 1×235#

I can’t believe how much better my jerks feel in the last week and a half. Work jerk of the day was on the last rep and I’ve had much worse attempts at lighter weight even just 2-3 weeks ago. Decided to add the extra 5# on the last rep since it’ll probably be the last heavy day like this until the week after next.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 2×290#
  • 2x2x305#

Felt pretty good on the way up, but those doubles at 305# were rough today.

Snatch Deadlift

  • 7x3x205#

These may have been the most surprisingly hard part of the day. Focused on pushing through the floor and tried to keep a solid back angle, without my hips rising up first. Felt a lot different in my legs than I’m used to.

Finished the session with Crossover Symmetry Recovery.

Rested up and did conditioning at 8pm.


10:00 EMOM

  • Odds: 5 Plyo Push-ups
  • Evens: 2 Broad Jumps (for distance)


3 Rounds

  • 20 Burpee C2B Pull-ups
  • 20 Over the box jumps (24″)
  • 1:1 Work:Rest

Regular burpee pull-ups are the way to go with this, but the pull-up bar on my rig is lower than my reach, so I essentially did jumping chest to bar pull-ups. My round times were 2:51, 2:51, and 2:49 with over the box jumps getting better each round. Knowing the burpee portion could really wipe me out, I took a steady pace with them on the 2nd and 3rd round, allowing me to push a little harder through the box jumps.

That was a fun workout. On to rest day!


Tweaked My Back Again

Went in to open gym today at 5:15, but did the WOD on the board and then a little extra after.


  • 300m Run
  • PVC Shoulder Work


5×5 of 3″ Deficit Deadlifts

Started off with a warm-up set at 135#, then went 185, 225, 275, 295, and 305. I had a little more left in the tank, but that felt good.


  • Tabata Over the Box Jumps (24″)
  • 2m Rest
  • Tabata Ring Rows
  • 2m Rest
  • Tabata Plyo Push-ups
  • 2m Rest
  • Tabata V-ups
  • 2m Rest
  • Tabata Pistols

My over the box jumps were solid and I got 82 there. Ring rows always suck and I only could get 59. I started out way too fast, getting 20 plyo push-ups in the first 20 seconds, but it killed me. I only managed to get 48 more for a total of 68! V-ups felt good and I got 87. I was doing real pistols, but then at the end of the 2nd round I felt a tweak in my back. I tried to keep going in round 3, but only managed 2 reps because it hurt! I was thinking about calling it quits, but then did the rest of the rounds on a low box and managed to get 47 reps. Tied for 2nd place all day in the gym with 343 total reps.

Strength #2

I haven’t bench pressed in probably a good 5 years. The most I had ever done was 205 pounds. I’ve been wanting to work it into my schedule somewhere and today was the first day of that.

  • 10 @ 65#
  • 10 @ 115#
  • 5 @ 135#
  • 5 @ 155#
  • 3 @ 175#
  • 1 @ 195#
  • 1 @ 215#

I tried to go again at 225# and had nothing left in the tank. I’ll take a 10# PR without working on it at all. If I hadn’t done all of those plyo push-ups I think I would have been able to go higher. Doing so many reps before the 1 rep tests probably wasn’t the greatest idea either.

I sure hope the tweak to my back isn’t anything serious and it’s fine tomorrow. I can’t afford to take it easy with this competition coming up in 2 weeks.

4 In A Row

So much for 3 on 1 off. I saw this WOD and really wanted to do it because I need the work with weighted pull-ups and the push-up reps. Tomorrow is a better day to take off for me anyway because I have the 2nd round of a golf tournament in the morning.


10:00 EOMOTM

  • 7 KBS
  • 12 Wall Balls

The goal was to pick a heavier KB each round. I used 48#, 53#, 62#, 71#, and 80#. That’s the first time I’ve ever swung the 80 pounder; hadn’t even done Russian swings that heavy yet. It felt pretty good. The wall balls were a good way to loosen up after all of the squat work yesterday.


5 Sets

  • 5-8 Weighted Pull-ups

These were one of the reasons I wanted to come in today. Kind of disappointed with how I did.

  • 8 @ 8#
  • 7 @ 10#
  • 5 @ 12#
  • 4 @ 12#
  • 3 @ 15#, plus a long negative on the last rep

WOD #1

5:00 AMRAP

  • 3 Plyo Push-ups
  • 6 Burpees
  • 9 HR Push-ups

This AMRAP was the other reason I wanted to come in. I need to increase my push-up strength and capacity. Lots of push-up movements here, so no break for the arms. I did 4 rounds plus 11 reps in the next round.

We rested 3 minutes before doing another WOD.

WOD #2

7:00 AMRAP

  • 7 Thrusters (35# DBs)
  • 7 Box Jumps (24″)

The Rx for men was 40# DBs and I grabbed them for about 10 seconds. After thinking about the WOD, I realized I would die so I swapped them for the 35 pounders and I’m so glad I did. In the first round I thought the 35# DBs were even going to be too heavy, but I stuck with it and did each round without putting down the weights. I really had to focus on the hip drive to get those suckers up overhead. The thrusters really wiped me out and negated my box jump advantage. I managed to get 6 rounds and 5 more thrusters.



  • Hold the L-Sit as long as possible
  • 30 Russian Twists (30# KB)

I did the L-Sit on the rings to get that extra work on my upper body and I think it’s harder on the core as well. I was able to hold for about 25-30 seconds each time and surprisingly it was my arms that kept giving out. All of the Russian twists were done unbroken each round. I did 5 total rounds.

I’m glad I went in today because it allowed me to work on some weaknesses. I could tell I wasn’t all-in for today though; definitely not my best effort. Golfing the 2nd round of a tournament with the group of guys I play with in the morning, so it works out better for me to make tomorrow a rest day.

WODless Weekend

I slept well, but went to bed late and got up early, so didn’t get a ton of sleep. Went in to the 9am class this morning because I’m heading up to my parent’s for the weekend later tonight. I’m actually feeling pretty damn good today considering how much crap I ate yesterday.


  • 500m Run
  • 25 Air Squats
  • 50 Lateral Hops (25 each leg)
  • 75 High Knees
  • 100 Jumping Jacks

Good warm-up to get the blood flowing.


Switch between exercises each minute and aim to work 30-35s of each minute, which will end up giving everyone different rep numbers.

  • 6 DB Split Cleans (35# DBs)
  • 8 Pistols (alternate legs)

The goal here was to work on the skill with the cleans, so we didn’t go heavy. There was still good intensity and I was sweating like a hog. Probably pretty good that we didn’t go heavy since I just did 30 cleans with 135# last night.


10:00 AMRAP


  • SDLHP (88# KB)
  • Plyo Push-ups (clapping)

Each round, the reps increase by 2. I got through the round of 16 plus 13 additional SDLHPs. Nice short WOD, but don’t let that fool you. As the reps increased, I had to use more and more sets to finish the rounds.

There was a finisher of 40 yard sprints up on the board, but we didn’t have time to get to them. Since I’m heading out-of-town for the weekend, I’m going to try not to WOD. I may get in a long run on Saturday or Sunday though.

Partner Ladder

I really hated taking yesterday off, but my body needed it after 5 days in a row. I did get out and walk 18 holes of golf, so that was some active recovery. My legs were actually a little sore today, maybe lingering from all of the previous WODs building up.


5 rounds

  • 12 Ring Rows
  • 12 Plyo Push-ups

One minute per station, so you rest for the remainder of the minute once your set is done. Ring rows are still a weakness of mine. I was able to do all of the plyo push-ups unbroken though.


Partner Ladder

  • 1 -> 10 Burpees
  • 2 -> 20 KBS
  • 1 -> 10 Pull-ups
  • 2 -> 20 Wall Balls
  • 1000m Run

One partner works at a time, while the other rests. Using burpees as an example, partner A does 1 rep, partner B does 1, partner A does 2, partner B does 2, and so on until both have done the set of 10. For the KBS and Wall Balls, rep counts increase by 2 each time, so it would be 2, 4, 6, … up to 20. I was partnered with Kinde, one of the top women at the gym. Since she had just done 150 pull-ups yesterday, Matt had her do thrusters with 30# DBs, which was so much worse.

I used a 55# KB for the swings and a 20# MB for wall balls. The only thing I didn’t complete unbroken was the set of 20 KBS, which I broke down into sets of 12 and 8. I felt bad for Kinde because she wasn’t getting much rest and then when we got to the run she was having a hard time breathing. She hung on and pushed through it. We finished in 44:27.

I had a tape grip for my right hand to do pull-ups and it really saved me. Last night I trimmed off the loose skin from a big popped blister, so it’s still pretty raw. I was really happy to be able to do all of my pull-up sets unbroken today and my wall balls are like night and day compared to where I was a few weeks ago. This Paleo Challenge is really paying off!


Front Squats

  • 5x 135#
  • 5x 155#
  • 5x 175#
  • 3x 195#
  • 1x 215#

Hitting 215# ties my PR. I hadn’t done front squats in three and a half months, so I’m happy with that after all of the wall balls in today’s WOD. I went for a 2nd rep at 215#, but my legs were toast and I had to dump it. Next time.

Update: When I got home, I rested a bit and then did day 2 of the Armstrong Pull-up Program (PDF). I’m hoping to increase my pull-up strength at a faster pace than what I’m getting from the WODs. I’ve been consistently adding 1 or 2 reps to my maximum rep strict set each month, but I want it to increase faster. I did the first pull-up session last night, so this morning was the first time I did the push-up part of the program.

Iron Gym Extreme
Bought the Iron Gym Extreme, because the pull-up stand I have in my garage sucks