Today we did a benefit workout to raise money for a 22-year-old student from CrossFit Bay City. She had a stroke a couple of weeks ago.
Did all singles on the bar and tried to get back on it for the next rep. Finished in 13:34.
My back is really tight. Ugh.
Went in to the gym at 9 to row, since my Air Dyne is broken and just ordered the new parts yesterday.
Slowly increased pace throughout, but still kept it easy. Totaled 6,310 meters.
Did a bunch of rumble rolling after and then 3x15x210# Reverse Hypers.
Didn’t make it up for the 9am since I was up late watching the Duke – North Carolina game. Little conditioning work in my office before lunch.
10:00 EMOM
I used the ceiling and did a double palm touch to it. Wasn’t wearing shoes and was about an inch shy of being able to touch with my finger tips, so the palm slap should have been higher than the 6″ standard. All rounds done in 26 seconds or less. My lungs were really burning after that!
Went to the 4:30 class.
Deadlift
Felt my low back pull during the 3rd rep with 465. Sonofabitch!! Worked up a little faster in weight than I normally do for some reason. Hopefully I feel ok tomorrow.
Mini-Flight Simulator
10-15-20-25-30-25-20-15-10
I think I had 2, maybe 3 total misses. Took me 2:55. Tried a few triple unders after catching my breath.
21-15-9
Went 12-9, 9-6, and 9 on the deadlifts. Stepped down on every box jump. I don’t know what it is about jumping after deadlifts, but the legs just don’t want to work and I didn’t feel like biffing it on the box. I went 8-7-6, 9-6, and 7-2 on toes to bars. Good burner workout. Finished in 6:28.
Made sure to get back on the Reverse Hyper for another 3x10x210# after those deadlifts.
Up a little earlier than normal so I could get in some work before the 9am class.
E45S
I set the clock for 20 rounds and planned to go until failure, but never failed, so I did a 21st round when the clock ran out. It was about time for class to start anyway.
After that initial set in the video, I concentrated more on keeping my feet together and I’m constantly battling to trying to fight to keep the system tight.
I did some zombie kicks during warm-up of class and then deadlifts with 155-245-315 each for sets of 4. Mixed in a couple of box jumps too.
I hesitated on a few jumps, which is stupid at those heights. Afraid of this damn quad!
I was behind everyone else coming from the XWOD so only did one weighted plank with 45# for 2:00 instead of the programmed stuff.
8:00 AMRAP
All unbroken. Pull-ups were rough on the hands after all of the muscle-ups, but held on and no rips. Step-ups were a little rough on the quad, but I still tried to evenly distribute the reps between the legs. Did 5 full rounds plus 8 pull-ups and 6 swings. Tried to minimize my kip on the pull-ups and keep the system tight. Can always be better.
Had a dentist appointment this morning, so went to the 5:30 class so I could squat with Alex.
Back Squat
Alex has been doing some cycles of 5/3/1, so I jumped in with his program since our squat numbers are really close. My goal was 6 reps since I did 5×325# about 2-3 weeks ago and that’s about 328#. Didn’t think I was going to make it about half way through. I lost my tightness on the 3rd rep and it was ugly. Concentrated harder and had to grind out that 6th rep, but made it! Estimates my 1RM at 380#.
Oh, I didn’t mention that I created a Rep Max Calculator site. Give it a try.
6 Sets
Did them pretty much back-to-back since I was catching up to the rest of class. Not hard though.
7 Rounds
Hot damn! Shoulders were burning up in the 4th round. Had to drop the bar in the 6th and 7th rounds, but was averaging about 30 seconds per round until then. Finished in 7:14.
Didn’t sleep well last night. I didn’t realize the heat was still up on the main floor, which warmed the upstairs too much and I was hot all night. Whoops.
Pat Sherwood and I must be on the same wavelength, because he posted a very similar workout for CrossFit Linchpin earlier this week.
Maybe he has access to my training plan because I’ve had this programmed for 2 weeks. Came up with it based on my love for “Annie”. 🙂 My thinking with the rep scheme for the snatches is that it would be a good challenge to try to do them all touch-n-go and I don’t snatch below parallel enough, hence the squat variation. I made it through each set without dropping the bar, and it wasn’t as hard as I expected it to be. Finished in 5:18, with a couple misses on the set of 50 dubs.
7 Sets
Went 135-155-155-175-175-175-175# on the rows. Slowed myself down on the evil wheels in the last couple of rounds since they are getting easy for me.
CrossFit Open 12.3 – 18:00 AMRAP
Time to start getting the feel for that dark place we go to during the Open workouts. Figured this would be a good measuring stick due to its length. Back in 2012 during the Open I did 5+21. Got 8+1 today. Died hard on the box jumps in the 8th round. Went 7-5 on every set of push jerks and 5-4 on every set of toes to bars except the 8th round where I did 3 quick sets of 3. Definitely a lot of room for improvement with shorter breaks between sets and movements. Wouldn’t mind seeing this come up as a repeat workout this year.
2 Sets
Shoulders were pretty beat up.
Went to the 9am class.
Deadlift
I actually pussed out on my first pull at 455#. Wow, last week I pulled 465# for a triple. Could definitely feel fatigue in the back from all of the heavy deadlifts yesterday. Took a few seconds to gather my head and made 455, then lowered the weight to get in reps. Nowhere near the prescribed 95%, but I’m ok with that. I’m sure I’ll be feeling these lifts tomorrow because even the 425s were no piece of cake.
“Go unbroken. Go unbroken.” That’s what I kept telling myself even if I took a few extra breaths between movements. Finished in 9:34 and pushed the pace more in the last round. My sit-ups are so slow though. 😦
I was going to do a garage workout in the evening, but wasn’t feeling well. Body needed a rest I guess.
This was the 1,000th post on this blog!
Got in a quick garage workout early this morning. Started around 7:30 I think.
4 Rounds
Tough when you’re not really awake yet. I started off shooting for the bottom end of the pace goal, but realized that would be harder than I wanted to work so early in the morning, so I backed off and ended up with a pace right around the middle of the goal overall. My times were 4:00.9, 3:59.9, 3:59.3, and 3:58.5. I like to try for improved times over each round in something like this.
5:00 AMRAP
Wasn’t going at any crazy pace. Just wanted to get in some work and use the clock instead of doing 5 slow sets or something like that. Got through 5 rounds plus 5 dips, with all sets being unbroken.
Went to the 5:30 class and got there early so I could get in a good warm-up before deadlifts.
3 Rounds NFT
Deadlifts
Puts my estimated max back over 500#. Booyah! I haven’t been able to pull weights like this in over a year. Deadlift is fun again.
3 Rounds
I was at 4+5 after the first round, then 8+2 after 2 rounds, and 11+28 total.
I did 2 per arm and then switched sides, so 5 sets per side.
Quad is a fired up again after the squats last night. 😦 I was in before the 9am class to get in some rowing and bar muscle-ups.
Was on pace until I took off my hoodie, which sent my average up to 1:58.5. Got it back down to 1:57.7 by the end so should have been pretty close during actual rowing time. Crazy what 10-15 seconds can do. Went 3,569 meters.
E90S for 12:00 (8 sets)
I did 2 singles in the second round because my hands were sweaty and I was going to fall off the bar. Chalked up the rest of the way and had no problems. Decided to go for it in the last round and got 5! I’ve never attempted 3 before. Stopped because it felt like my thumbs were going to peel off. These are definitely a different feel from ring muscle-ups. Less energy used, but much harder on the hands.
We did some light stretching and shoulder warm-up to start class.
Definitely wasn’t going to get down into the squat with any today. It was hard enough just getting into the setup position without favoring the left side too much. More than happy to hit 185 on basically one leg.
10:00 EMOM
All touch-n-go reps. The overhead squats were definitely a challenge with the leg.
Tabata Mash-up 5x
Plus a bonus 20s of Russian Twists at the end. The hollow holds got pretty rough since I just did all those hollow rocks last night.
3 Sets
Figured it would be good to do some after the squats last night and OHS in the workout. All that in about 90 minutes. That’s enough for today.
The plan was to get to the gym early this morning to back squat and work on bar muscle-ups before the 10am class. But I didn’t wake up until 8:20. I must have needed the sleep.
Dynamic warm-up with butt kicks, high knees, running, arm circles, and arm stretching. Then 30 American KBS with 44#.
Worked on bar muscles-ups. Was doing all singles, but did one double towards the end. I lost track, but did about 16 total reps, which is way more than I’ve done total in my lifetime. Felt pretty good and didn’t have any misses. Might have to try an EMOM with doubles next week.
4 Rounds
Tried to keep a steady pace. Had 101 reps after 2 rounds and 210 total reps.
A few hours later it was time to lift heavy in the garage. Warmed up with 1,000 meters on the ski erg in 4:09.9.
The plan was more sets, get to at least 320 and maybe try more. After warming up I was feeling a little tired so adjusted the game plan. Fewer sets and new goal was 325. Made it, but had nothing left. I’ll take it.
Did 3 sets of 15 reverse hypers on the GHD, no resistance.
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