Push Press

Good Intentions

Woke up early to lift before golf, but I didn’t have the energy, so I knocked out a 22 min ROMWOD instead. Probably better for my game anyway instead of heavy lifting that could tweak my back. Also did 20 minutes of e-stim which I’ve been doing almost every night too. Played another solid round of golf and walked the course for the 3rd time this week. Had to mow the lawn and then wanted to get in some lifting so that there wasn’t so much to do tomorrow.

E2M

6×45#
6×95
3×135
3×165
7x3x185

Easy. Planned to get in the back squats too, but it was a long day already and not the best idea slightly buzzed up. Tomorrow is another day.

On The Rings

Abs started feeling “Annie” last night, but didn’t seem as bad as usual. Out in the garage around noon to knock out part of today’s lifting and some gymnastics. Started with Crossover Symmetry Activation.

Pause Push Press

5×45#
5×95
5×125
3×150
2×175
1×185
1×200
AMRAP 212.5

Pause in dip for 2 seconds and overhead for 2 seconds. I felt weak. Put on the belt for the final set and got 4 reps.

Gymnastics Strength

18:00 Alternating EMOM

4 Strict C2B Pull-ups
10 Ring Push-ups
16 GHD Sit-ups

Could feel the sore abs on the GHD! Planned 7 rounds but stopped after my back started tightening up in the 6th round of sit-ups.

Conditioning / Skill

8 Rounds – Reverse Tabata

10s Zeus DU
20s Rest

Same as last time with 123 reps. My ankles were really stiff. From the dubs in “Annie”? Or maybe all of the saddle legs in ROMWOD? Hopefully not from the new running shoes?

Got to the gym a little before 5pm. Did some bottom squat hold before getting under the bar. Was nice having the push presses done.

Front Squat

5x20kg
5×60
5×80
3×93
2×109
1×118
1×125
AMRAP 131

Put on the belt starting with the singles. Just under 289# for the AMRAP. Was able to get 4 reps. Starting to get my legs back.

Hang Snatch

2x20kg
2×40
2×50
60
65
70
75
80

Pause 2 seconds in the hang above knee and 2 seconds in the OHS. I missed one with 70 and then missed 85kg four times. Was getting it overhead no problem just out front or too much power and it was crashing an pulling me backwards.

Snatch Lift Off

4x100kg
4×106
2x4x111

Used straps for all 4 sets. Felt easy.

Gymnastics

E30S 5:00

2 MU

Wanted to do something more and haven’t done a muscle-up workout since tweaking my shoulder at the end of December. Initially thought about continuing until failure but 20 reps was enough volume to get back in to it. Shoulders were definitely stretching out in the swings, so hopefully they feel fine tomorrow.

Will do a 20 min ROMWOD.

The One I Can Win

Out in the garage at about 10am for an accessory session.

E2M – 6 Sets

2 Strict C2B Pull-ups
4 Strict Pull-ups
10 Weighted GHD Sit-ups (20#)

The pull-ups were harder than I expected. Doing my best to keep all of these strict reps with a hollow body. No issue on the GHDs.

E3M – 6 Sets

10/10 Landmine Rows (80#)
30 Shoulder Taps (feet on jerk blocks)

Push Press

Pause 2 seconds in the dip and 2 seconds overhead.

5×45#
5×95
2×125
2×150
2×165
2x5x180
AMRAP 192.5

Used the assigned percentages. The AMRAP to finish was a nice twist. I got 6 reps, but couldn’t press out the 7th. The dip pauses really start to add up.

Back Squat

6×45#
6×135
2×205
2×245
2×275
3x5x295
AMRAP 295

Was a little worried with this volume since I had been off squatting. Really happy to get 10 solid reps in the last set.

Hang Snatch

Pause 2 seconds in the hang above knee and 2 more seconds in the OHS. End at no more than 80% of max snatch.

2×45#
2×75
2×95
2×115
2×135
2×155
2×165
1×175

I put on the straps for the last 3 sets, maybe it was even 4. Went miss, make, miss with 175#.

Part of the CrossFit class was programmed to do 50 burpees. It’s about the only workout I can beat one of my friends, Michelle, at. She was asking about my previous time, but was still unable to beat it. To be fair they just got done doing “Fran,” but it’s not something that affects her engine and she hadn’t been able to beat me last time fresh. I was in the middle of my squats when the 4:30 class did it, but was at a good time to jump in with the 5:30 class.

Conditioning

50 Burpees

Managed 2:16 for a PR by 2 seconds. Still have the 👑! I could improve if I can hold on to my speed burpees a little longer to start and if I could not fall of as much on pace during the middle. Beginning and end are pretty solid though, being able to get in a bunch of speed burpees to finish up.

Took a little rest before finishing up my lifting.

Snatch Lift Off

5×215#
3x5x235

Wore lifting straps for all sets.

20 minute ROMWOD at night.

Get It In Early

Yesterday I was so sore! Walking 18 holes and squatting down to line up putts was not comfortable. The heat and humidity was some of the highest of the summer, which didn’t help either. I did a 46 minute ROMWOD later in the evening.

This morning I was out in the garage at about 8am to get in day 3 of week 1 before heading to the golf course and to beat the heat.

Push Press

Pause in dip for 2 seconds and pause overhead for another 2 seconds.

5×45#
3×85
3×115
3×145
4x5x175

Pausing in the dip is tough and it was hard not to do a very small extra dip to drive back up. I work my knee sleeves all workout this morning and put on my lifting belt for the working sets due to bringing the bar back down so many times. I used the assigned weight, but cut the sets down from 6 to 4 due to time constraints and still easing back into it.

Back Squat

5×135#
5×205
5×235
4x5x265

Felt much better than the front squats on Monday. Was able to go with the assigned weight, but again cut it 2 sets short.

Hang Snatch

Pause 2 seconds above knee and 2 seconds in OHS.

2×45#
2×75
2×95
2×115
2×135
2×145
2×155
2×165

Not supposed to use more than 80% (175), but I was happy to hit 165. I almost lost my grip on the 2nd rep with 155, so I dropped the bar between reps with 165 to reset completely.

Snatch Lift Off

5×200#
3x5x220

Supposed to use 90-100% of full snatch 1RM. First set at 90% felt good so I went to 100% for the others. Much better than the snatch deadlifts felt the other day, but I think the pauses probably had something to do with how heavy it felt that day. I did use lifting straps for all sets of these.

Decided to ride in the cart today on the golf course with another hot day; two in a row would have been a bit much. Headed out to the garage a couple of hours after getting home for a 2nd session. Warmed up with Crossover Symmetry Activation.

Accessory

6 Sets

3 Strict Chin-ups (knees up)
6 Evil Wheels
8/8 Landmine Rows (80#)

As you can see I also had a 25# plate holding down the end of the bar, which added some more weight. Played around with different grip positions for a few sets too.

Conditioning

1,000m Ski Erg

My previous best was 3:45.6 almost 2 years ago. Number in my head was a 1:45/500m average but 20 seconds in I knew that would be a bad idea. Early on 1:47-1:48 was feeling good. Then things started to take a turn similar to how they do on the rower. Managed 3:36.9 for a nice PR.

Finished up with Crossover Symmetry Iron Scap and then a 22 minute ROMWOD later.

Snatch Day

Will take a few days to get adjusted back to Eastern time. Little sore in some odd places today. Not as bad as I was expecting though. Out in the garage before noon and warmed up with Crossover Symmetry Activation. Day 2 of week 1 on the lifting program.

Snatch Push Press + 3 OHS (3s pause in bottom)

Was supposed to keep it below 80% (175), which wasn’t a problem. 😉 Little shaky with my OH stability after the time away from the bar, but made all of the reps. Dropped the bar to my back trough 135, then tried with 145 but I was too wobbly and didn’t commit. Dropped it down my back and then didn’t try with 155.

Tall Power Snatch + OHS

Yay!! Wasn’t expecting that much. Haven’t done much more than this when dropping into the squat (triple with 145 I think). Actually it was the first time doing the power variation of tall snatches. Thankful for powers to save my legs a bit while I adjust to squatting again.

Snatch Deadlift (3s pause at knee on descent)

5×135#
5×185
5×200
3x5x210

Horrible, but did the assigned %. Wore lifting straps. How did I ever snatch more than this? haha

Meant to start back on ROMWOD yesterday but it was a long day and I didn’t finish with the lawn until late. So today I’ll do a double. First 20 minute session after lunch.

Had a chiropractor appointment at 5 and then went to CrossFit Intuition.

Warm-up

2 Sets

5s of StrongFit Triceps & Biceps Openers (5#)

Went light since I haven’t done them in weeks and I never really liked the 10# DB at the gym anyway.

Midline & Gymnastics

E2M – 10 Sets

10 GHD Sit-ups
3 Strict Pull-ups

I’m sure I’ll be sore for the next couple of days after not getting in my GHDs last week. No pain doing the pull-ups!! Finally. 🙂 They were actually really easy but I didn’t want to push it with too much volume. Patience.

Conditioning

3 Rounds

30 Zeus DU
10 Burpees

The heavy Zeus rope is no fucking joke! It wants to fly out of your hands and is so much more work on the shoulders and grip. My biggest set was 17 unbroken I think. Took me 4:28 to finish. I think I went 11-17-2, 8-8-8-6, and 12-12-6. Forced myself to break after the first round because missing did not feel good. I’m interested to see if this helps the shoulder fatigue that comes in to play with regular dub on large sets or if it completely messes up your rhythm.

Did an easy 5:00 cool down on an old Air Dyne someone brought in and then did Crossover Symmetry Iron Scap. Knocked out another 20:00 ROMWOD at home.

Ready for the 2016 Games

Got out to Cali yesterday, watched some of the teens and Masters at the Games and then watched the team Murph event. Froning’s Mayhem Freedom team was impressive in their pacing, as expected, and blew everyone away after coming in at about 20th place after the first run.

Bryan and I went to the hotel’s fitness center this morning before heading out around Los Angeles for touristy stuff. Warmed up with 400 meters on the treadmill.

5 Sets

10 DB Bench Press (50# DBs)
10/10 Single Leg RDL (45# DBs)

4 Sets

10 Push Press (45# DBs)
20 Russian Twists (50# DB)
10/10 Kroc Rows (50# DB)

Worked up quite a sweat! Probably won’t do much of anything until Monday.

959

It was rough rolling over in bed last night, but not close to the worst it’s I’ve had it. Could barely walk when I got out of bed. Iced my back and used the TENS unit this morning and it felt good enough to go to the 10am class.

Warm-up

3×10 Reverse Hypers (210#)
Bottom Squat Hold
2×10 Air Squats

Strength

Front Squats

10x20kg
6×50
6×70
3×90
3×100
3×110
3×115
3×120

I was squatting off the jerk blocks because it was a packed house and all 6 racks were being used. Heading in to the gym I figured I’d be happy to git a couple sets at 225#. Other than picking the bar up off the blocks, I didn’t feel anything from my back because I really made sure to keep it tight. Excited I was able to get up to 265# when 2 hours earlier I wasn’t sure I’d even be able to go in.

Conditioning

25:00 Partner AMRAP

50 Overhead Plate Lunges (45#)
50 Push Press (75#)
50 Air Squats
50 Hang Power Cleans (75#)

Worked with Weston. We each did a set of 15 and then a set of 10 with every movement. When we were in to the second round I wasn’t even breathing hard yet and said it was much easier than I expected. We then got faster each round. I had jokingly said 5 rounds before we started and we almost got there! Only 41 reps shy of that 5th round for 959 total reps. If we had done the lunges and air squats in a set of 25 each we would have been able to make it. Was a fun workout to cycle the lighter weights.

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.

Burnin’

When I woke up and started moving in bed I was feeling some pretty good pain in my shoulder. Or maybe that was a dream because I seemed to be fine after actually getting out of bed. Legs feeling a little fatigued.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 10 Wall Squats
- 10 Reverse Hyper (210#)
10 Close Grip Bench Press (45#)
12 OH Walking Lunges (55#)
10 Close Grip Bench Press (95#)
12 OH Walking Lunges (55#)

Strength

E3M – 5 Sets

10 Close Grip Bench Press (135#)
12 OH Walking Lunge (55# plate)

Accessory & Midline

5 Sets

5 Pendlay Rows (155#, supinated)
5 Evil Wheels

Conditioning

10:00 AMRAP

5 Bar-facing Burpees
5 Power Cleans (95#)
5 Push Press (95#)

Some similarities to 16.5, but felt much better without the big sets and without the squat part of thrusters. Was holding steady at under a minute per round pace and picked it up at the end to finish exactly 11 rounds with a second to spare. Everything unbroken and was able to stick with push presses all the way.

Bonus!

Tabata

Bottom to Bottom Squats

Did sets of 10 for the first 6 rounds and took the extra “rest” in the bottom position. Then kept moving in the final 2 rounds to get 13 and 14. Finished with 87 for a 9 rep PR. Coming out of that bottom hold for the final 4 rounds really is a hell of a burn.

Finished with Crossover Symmetry Plyo and will do ROMWOD at some point.

Gettin’ Flexy

My hamstrings are a little more sore today. Shortly after waking up I did the 2nd video in the ROMWOD welcome path, which focused on hamstrings, hips, and low back. I’m so inflexible! Feels better than other yoga stuff I’ve done and you can definitely feel things opening up as you hold the poses for several minutes. Went to the 5:30pm class.

Warm-up

Crossover Symmetry Activation
3 Sets
- 10 Toe Touches
- 20 Hollow Rocks
- 30s Bottom Squat Hold
200m Run
Back Squat
- 8×45#
- 8×135#

Strength

E3M – 5 Sets

8 Back Squats (185#)
8/8 Kroc Rows (53#)

I used a controlled descent on the squats and put some focus into driving my knees out. Really tried to pull the rows with my lats and started each one from a dead stop at the ground. Worked up a nice sweat.

Conditioning

8:00 AMRAP

10 Push Press (75#)
30 DU
10 Hang Snatch (75#)
30 DU

Bryan based this off a recent Outlaw workout he did. I really liked it. Missed 1 double under in the middle somewhere and then missed right at the end with 2 seconds left as I was trying to speed them up to finish the set of 30 I was on. Ended up with 4 rounds plus the push press and 24 dubs. Snatches started to burn at the end of rounds 3 and 4.

Midline

4:00 Plank (hands)

While the class did them in a tabata I just kept going. The last 2 was a mental struggle after the shoulder focused metcon and I was really shaking. Finished up with Crossover Symmetry Recovery.

Did another ROMWOD while watching TV later.