We paired up and just switched back and forth between movements, so maybe got a little extra rest here or there depending on the movements. I was paired up with Matt, so didn’t really get extra rest except for waiting on him on the first set or two of burpees. I did 3+12, 3+6, and 2+11. That sucked!
Finisher
Stayed after and pulled the sled with 115# total for 1/2 mile in 9:46.
Took a rest day yesterday and walked 18 holes of golf. Woke up today feeling more beat up than I should. In at 10am to test my deadlift.
Warm-up
3:00 Row
Olympic Lifting
Snatches
45# Position Work for 5:00
95# x 2
115# x 2
135# E30S 3:00
155#
165#
175# (PR)
My snatch is feeling really good lately. I was planning to do 135# for 5:00 but it was feeling good so I stopped and started bumping up the weight. That was a 10# PR. Looking forward to trying more.
Strength
Deadlift
185# x 8, rest 2
275# x 5, rest 2
325# x 3, rest 3
375# x 1, rest 3
425# x 1, rest 10
475# x 1 (PR), rest 12
500# x 1 (PR)
My old PR was 455# in April, so this was a big jump. The 425# lift hit me hard for some reason, even though I’ve pulled it for 3 several times before. I saw sweating and light-headed, so took a long rest before the 475# attempt. If Kevin and Matt weren’t there pushing me I was going to go for 485# or so next, so I’m glad they talked me into the 500# attempt.
Back to Survival Fitness at 5pm for a class.
Warm-up
30 Air Squats
20 PVC Pass-thrus
30 PVC OHS
Strength
Front Squats
5 @ 115#
5 @ 145#
5 @ 165#
5 @ 185#
5 @ 185#
Kept it light and fast. Didn’t need any more heavy weights after the morning session.
10:00 EMOM
Odds: 5 Strict HSPU
Evens: 8 Box Jumps (32″)
The HSPU felt good today. Probably should have done a deficit, but I already put in a lot of work and had an idea of how bad the WOD was going to be, so I backed off a bit.
WOD
30 Hang Squat Cleans (95#)
30 Push-ups
30 Thrusters (95#)
30 T2B
30 OHS (95#)
30 Burpees
30 Shoulder to OH (95#)
The burpees were horrible. Slowest ever! Finished in 19:12.
Was planning to have a rest day, but that’ll be Wednesday instead. Went to open gym at 8pm.
Warm-up
450m Run
WOD
50 DU
10 Burpees
40 DU
10 Burpees
30 DU
10 Burpees
20 DU
10 Burpees
10 DU
10 Burpees
This was a fun little one. I estimated it would take about five minutes, which was right on the money. I had a DU miss in the round of 50 and one in the 40, finishing at 5:02.
30-20-10
Shoulder to OH (95#, 115#, 135# – increase weight each round as reps decrease)
Over the Box Jumps
My estimate was way off on this one. I figured it would be close to 10 minutes and I finished in 7:37. Felt pretty solid with push presses for 95# and then push jerks for 115# and 135#. Just kept moving on the box jumps and then pushed the pace on the last 10.
Strength
I did 3 sets (15-10-10) of OH Shrugs with 30# DBs. Trying to strengthen the opposite muscles worked in the bench press.
My abs are still a little sore, which tells me I’m not doing enough sit-ups. Next week I’m in Vancouver for work and it’ll be all running and body weight stuff, so I’ll make sure to get in a bunch. Trained at 3pm for a couple of hours. Hit the barbell hard since it’ll be a week without it.
Warm-up
1,000m Row
Strength
5/3/1 Shoulder Press – Cycle 1 Week 3
5 @ 60# (40% of Training Max – warm)
5 @ 75# (50% – warm)
3 @ 90# (60% – warm)
3 @ 110# (75%)
3 @ 125# (85%)
1+ @ 140# (95%)
Knocked out 5 reps on the last set for an estimated max of 163#, which is just under my 165# PR.
5/3/1 Front Squats – Cycle 1 Week 2
I wanted to get in an extra squat session for the week so decided to just pick this even though I hadn’t done week 1.
5 @ 105# (40% of Training Max – warm)
5 @ 135# (50% – warm)
3 @ 160# (60% – warm)
3 @ 185# (70%)
3 @ 210# (80%)
3+ @ 240# (90%)
Trying to do a big set of front squats isn’t the easiest because it get’s really hard to breathe with the bar there for so long. I managed 6 reps, putting my estimated max at 287.5#, shy of my 295# PR. Felt good to get in some more squats for the week though.
Olympic Lifting
Trying to put a lot of time into snatches. Kevin’s help with some position stuff to work on meeting the bar with my hips and it’s really paying off.
Did about 10 minutes of position work with 45# on the training bar.
5:00 EMOM
3 Snatches (95#)
Rested for 5:00.
5:00 EMOM
2 Snatches (115#)
Felt great at 95#, so I wanted to see if I could keep it going with more weight. I was able to! I was getting such explosion behind some of them the bar got so high that I didn’t even have to drop under it and I ended up doing a power snatch. I did have one miss on the 2nd set, but stepped right up and ripped off two makes. I think I hit the hips on every rep in both EMOMs, which is probably more times hitting my hips than total before today. Need to keep doing this. Here’s one of the 115# lifts…
WOD
3 Rounds
150m Run
20 Pull-ups
5 Curtis P (95#)
Wore the gymnastics grips to protect my hand. Felt pretty good. I split pull-ups down to 14-6, 10-6-4, and 10-6-4. Definitely need to add in more high rep pull-up sets. Finished in 9:06.
Yesterday I walked 18 holes of golf in the morning and took the rest of the day off. Really needed it. In at 10am this morning to train with Kevin and Ellen.
Warm-up
Ran 450m and felt really good.
Strength
Doubling up on the 5/3/1. Going to try and squeeze 3 weeks into 2, since I’m heading out of town the next week and can use that as my deload.
5/3/1 Shoulder Press (cycle 1 week 1)
5 @ 60# (40% of training max – warm)
5 @ 75# (50% – warm)
3 @ 90# (60% – warm)
5 @ 95# (65%)
5 @ 110# (75%)
5+ @ 125# (85%)
I got 8 reps on the last set, which is kind of disappointing. It estimates my max at 158#, which is below my PR of 165#.
5/3/1 Back Squats (cycle 1 week 1)
5 @ 115# (40% of training max – warm)
5 @ 145# (50% – warm)
3 @ 175# (60% – warm)
5 @ 190# (65#)
5 @ 220# (75%)
5+ @ 250# (85%)
I was thinking about trying to hit it as Super Squats and go for 20 reps since I’d done 245# for 20 before I got sick. Went by feel though and cut it off at 12 reps because I could feel my form getting ugly. It estimates my max at 349#, which I think is high since I haven’t put 25# on my back squat in the last 6-8 weeks. Once you get past 8 or so reps, the max rep calculators seem to be off. Happy with the work though.
Accessory
4 Rounds NFT
10 Front Rack Lunges (135#)
5 Strict T2B
10 Pullovers (60# DB)
I did everything unbroken and went from one lunge right into the next one without putting my feet together. Our T2B weren’t exactly strict, but we weren’t kipping was the key point I guess.
WOD
4 Rounds
10 Push Presses (35# DBs)
90s Air Dyne
2:00 Rest
I sped through the push presses each round. My calories were 35-30-30-33. The AD6 is so much different (harder) than the AD2 I have. World’s of difference. There is no way I could do 300 FY on the AD6 and it was easy on the AD2.
Got on the Air Dyne around 9am. There is a test to see if you can do 300 calories in less than 10 minutes called 300 FY (“Fuck You”) and since I was already planning to do a steady 10:00 @ 76-78rpm I figured I’d give it a shot. I hit 299 calories early in the week without even trying.
I kept above 76rpm 99% of the time and even got up in the low 80s here and there. Totaled 319 calories and 3.9 miles.
Out in the garage around noon because it was raining out. I didn’t find out until yesterday that the garage was unlocked or I would have been lifting in there on the flat floor all week. Oh well, I guess I was preparing for the unknown.
Push Press
5 @ 95#
5 @ 105#
5 @ 135#
5 @ 145#
ME @ 165# (got 8)
3 x 10 @ 105#
They felt pretty solid today. Not much, if anything, left in the tank on the max effort set.
More Strength
5 Rounds NFT 135# (don’t drop the bar)
6 hang power cleans
4 front squats
8 back loaded walking lunges
Wow was I breathing hard after each round of this. Forgot how bad barbell complexes can be. I’d actually planned higher reps and some good mornings too but it was scary trying the first rep with my back so sweaty so I canceled them and adjusted everything.
4 Rounds NFT 53#KB
10/10 side bends
12 Goblet squats
10/10 single leg RDLs
When you concentrate on doing the side bends correctly they really burn! I don’t ever remember goblet squats being so easy.
Solid week of workouts on vacation and a great way to come back after being sick for two weeks. I’m just going to relax the rest of the day and then I head back home in the morning.
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.
Warm-up
3:00 Jump Rope
2 Rounds
20/20 Band Walks
10 Band Presses
10 Ys & Ts (5.5# plates)
Those band walks and Ys and Ts are such sneaky burners.
Strength
Push presses today. Do a 5×3, working up to a heavy weight, then take 90% and do 3×3 with it.
4 @ 45#
3 @ 115#
3 @ 135#
3 @ 155#
3 @ 175#
3 @ 186#
3×3 @ 166#
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.
Olympic Lifting
7 Sets
High Hang Snatch
Hang Snatch
Snatch
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.
WOD
2 Rounds
500m Row
4 MU
10 Hang Power Snatches (95#)
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.
Feeling pretty good after the 30 minute AMRAP yesterday. Went in at 8pm for Open Gym to do the following gem I concocted. Brent did it all with me and then Kevin joined us for the WOD when he was done coaching the class.
Warm-up
400m Run
PVC Pass-thrus
Strength
Back Squats
Week #5 of the squat program. Things are getting heavy! I warmed up with 5@95#, 5@135#, and 3@185#.
6 @ 220#
6 @ 235#
6 @ 250#
4 @ 265#
3 @ 280#
6 @ 235#
The 6 reps at 250# might have been the toughest part of this and I was wondering how in the world I was going to get the next two sets done, but they were actually easier.
Push Press
5×5 @ 165# and then did MAX reps on the 5th set, getting 7.
These felt really heavy, especially with my calves getting more sore from 153 box jumps yesterday. Glad we picked this weight though.
WOD
21-15-9
Row calories
Goblet Squats (53# KB)
T2B
Went out a little too hot on the rower and had to back off. Never set the KB done during my goblet squats. Kept my T2B around sets of 6 so I didn’t rip. Finished in 6:57. Pretty good WOD where you could keep pushing the whole way. Got a little rest during the T2B before jumping back up.
This weekend was all about home improvement projects. My Dad came down and we got a lot accomplished. Took all day Saturday to tear out a deck and two walkways. Then on Sunday we scraped up glue from a floor I removed, laid down luan, and started laying new flooring. I did a bunch more work on the floor yesterday and only have one closet to finish up. So while I had 3 rest days from CrossFit, my body got plenty of work; my knees feel like someone hit them with a baseball bat.
Old deck
Looking from the kitchen to the front door
Looking from the kitchen to the bathroom and garage
Ready to get back at it today. Missing Monday kind of screws up my week because I had to fit in back squats today, but I’ll adjust. Worked out in my garage around 11am.
Back Squats
Week 4 of the squat program and things are getting interesting! I warmed up with 5 @ 45# and 5@ 95# and then went right into the working sets. It was a big jump, but I knew it wasn’t going to be easy so I didn’t want to burn out by doing another warm-up set.
10 @ 185#
8 @ 205#
6 @ 220#
6 @ 235#
6 @ 250#
4 @ 265#
Last two sets were brutal. A couple of months ago 255# was my 5RM, so I think this program is working.
Push Presses
I knew I wanted to push press today, but had no idea what I would do. After finishing the back squats, I came up with this on the fly. Something new to try. I didn’t originally have the MAX set on there, but once I got about half way through and was feeling ok, I figured I’d give it a shot. Warmed up with 5 @ 45# and 5 @ 95#.
7 @ 105#
7 @ 115#
7 @ 125#
7 @ 135#
7 @ 145#
MAX @ 155# (8 reps)
Overall this session felt better than I expected considering the shit I put my body through the last few days. During my warm-up squats I wasn’t sure I would be able to do much because my knees were feeling pretty messed up.
Went to Survival Fitness for open gym at 8pm for a second session of the day.
Warm-up
500m Row
10/10 Leg Swings (F-B, S-S)
Strength
10:00 EMOM
Evens: 3 Weighted Pull-ups
Odds: 3 Weighted Dips
I used a weight belt for both, with a KB attached. For pull-ups I went 25-25-25-30-30 and should have pushed it a little higher on the last two sets. Wasn’t easy, but should have struggled more. On dips I used 25-30-35-40-53. Could have pushed more there too.
WOD
I loaded up the small sled with three 45# plates, attached some straps around my shoulders and did a bunch of long drags with it. In between, I was doing some jumps into the middle of 2 big stacked tires and exploding out of the middle for a 2nd jump right away. Not a super intense night, but I was pretty much on my own and got to try a couple of new things.
Nick Momrik's Fitness Logs 