run

CrossFit MouseTrap

Went to CrossFit MouseTrap today with a couple of other Automatticians for the 11:30 class since we had some free time before lunch.

crossfit-mousetrap

Warm-up

200m Run
Line Drills
Stretching

Conditioning

They had options for a speed metcon (which I choose) or a power metcon, which is something I’ve never seen at any of the gyms I’ve been to. They also had 2 coaches running the class, but I guess they get a lot of drop-ins here.

12:00 AMRAP

25m Single Arm Farmer Carry (53# KB)
15 Goblet Squats (53# KB)
100m Run

Felt pretty good even with the heat and humidity. Got through exactly 8 rounds and did all of the squats unbroken.

Skill

8 Rounds
- 20s Hollow Hold
- 20s Rest
8 Rounds
- 20s Thread the needle
- 10s Rest
8 Rounds
- 20s Bottom Squat Hold
- 10s Rest
8 Rounds
- 20s Plank
- 10s Rest

After the first 4 hollow holds I did them with a bent body. I alternated sides for each round of thread the needle and then the last 2 movements were a piece of cake.

Felt good to get away from the hotel and sweat.

Humid Orlando

I rested on Sunday and Monday. Had some free time tonight before dinner so I hit the hotels fitness center.

Warm-up

2 Rounds

1:30 Bike
15 Push-ups
15 Air Squats

Conditioning

EMOM – 10 V-ups
100 Single Arm Thrusters (50#)

I think I got 20 thrusters after those first 10 v-up, then 14, and then 10-11 every other minute for the most part. Finished in 8:36.

Then I jumped on the treadmill and ran 2 miles in 18:53. Walked 400 meters to cool down. Soaked with sweat!

Set the Shoulders

No issues with my back after feeling odd yesterday morning and then the deadlifts. Went to the 4pm class today.

Warm-up

400m Run
Line Drills

Conditioning

E4M – 5 Rounds

250m Row
200m Run

My times were 1:37, 1:39, 1:38, 1:35, and 1:36. For the first three rounds I was trying to keep a 1:35-1:40 pace on the rower and then I pushed it, trying to hold 1:35 or better for the final two. Had to gut out the second half of each run.

Midline

3 Rounds

30s/30s Side Plank
30s Handstand Hold
10 Strict Toes to Bar

I was using a higher bar for my first try on those T2B and it was rough going. I switched to my normal bar for the 2nd and 3rd round, which allows me to hit the ground with my toes more so I can set my shoulders and stop from swinging on the descent. I was able to do them in 5-3-2 for those 2 rounds.

Strict Disappearance

Walked 18 holes yesterday. Was getting sore, but I’m not sure if it was from the back squats on Saturday or the Sunday workout. Shoulders and lats are tight, my back is weird, and feeling my hamstrings. Went to the 4pm class.

Warm-up

200m Run
20 Hand Release Push-ups
200m Run
15 Good Mornings (PVC)
200m Run
10 Fat Bar Strict Pull-ups

Strength

Deadlift

10×45#
10×115
5×165
5×205
5×235
5x5x265

Wasn’t even sure I’d go to class today for deadlifts when I woke up this morning. My back turned out to be fine though. Looked at the chart and I had done 3×325 a few weeks ago, so I worked backwards from the estimated 1RM for that and got to 265 for today’s recommended 75%. Just think… it would be 385 if I went off my all-time max. I can’t even remember the last time I pulled that for a single.

Conditioning

Warmed up my bench press with 10×45#, 5×95, 5×135, and 5×165 in between some of my last sets of deadlifts since everyone else sped through and I used up the full 25 minutes. We had plenty of time.

10:00 EMOM (alt)

5 Bench Press (185#)
10 Strict Pull-ups

Really had no idea what to use for the bench press, but the 165 warm-up felt pretty good, so I added tens on the bar. The last 2 sets of these benches were tough but I did every round unbroken. The pull-ups disappeared quick! I did 4-3-3 for the first 2 rounds, then maybe 4-3-1-1-1, I don’t remember round 4 (4 and singles?), and all singles in round 5. Was breathing hard and soaked with sweat!

Active Life – Bulletproof Shoulders 17

Since I was already warm and due to time, I skipped the warm-up, which would have been…

3 Rounds

10/10 Single Arm RKB Swing
10/10 Single Arm Suitcase Deadlift

Then the workout was supposed to be a two arm Farmer Carry using what I had established for a 1RM 100m single arm carry. The heaviest kettlebell we have at the gym is a 40kg though, so I never really got to max out.

3 Rounds

90m Farmer Carry (32kg + 40kg)
Nerve Flossing – 10 palms down and palms up
45s Rest

Went 45 meters down, put the KBs down and turned around, which ended up swapping arms for the offset bells, then 45 meters back. Wasn’t as hard as I expected it to be.

Jerk Block Squats

Yesterday I played a quick 2.5 hour round of golf riding in a cart. Earlier this week I posted some thoughts about the CrossFit Games changes. Go check it out.

Out in the garage around 11. Had to fix one of the adjustable dumbbells first, which got bent when it tipped over last week.

Active Life – Bulletproof Shoulders 14

15:00 for quality

10 Pass Throughs
30s Double DB Overhead Hold (35# DBs)
60m Farmer Carry (53/50# KBs)
10 Push-up T

Got through 5 rounds. I thought I was going light for the overhead hold, but those were tough.

Strength

Back Squat

10×45#
5×95
5×135
5×165
5×185
5×195
5×205
5×215
5×225

My back felt weird in the 135 or 165 set and I got a little worried. Things loosened up and I concentrated on my positions. Those last sets felt heavy. What a difference 2 years makes. It’ll come back though if I keep slowly increasing the weight and/or reps each squat session.

I was squatting off the jerk blocks again. Not ideal. Last Sunday I did a bunch of work compressing the gym stuff and cutting down on reserved floor space to prep for parking two vehicles in the garage. Need to get that new rack up.

Conditioning

2.09 Mile Run

Feeling better with my running. Took 19:34. Still a long way to go.

2018-09-22-splits

Finishing up lunch and then I’ll mow the lawn before spending more time reorganizing the garage.

Cardio Thursday

If I had gone golfing we definitely would have been wet. Went to the 4pm class.

Warm-up

2 Rounds

Row (30s easy / 30s hard / 30s easy)
30 Double Unders
15 Push-ups
1:00/1:00 Calf Stretch

Was worried this many push-ups would affect the 125 coming up in the workout, but seemed fine.

Conditioning

25:00 EMOM (alt)

17 Calorie Row
25 Sit-ups
50 Double Unders
25 Push-ups
200m run

I scaled back the row calories from 20, which is a bit insane. Going in I thought I’d do 15, but felt good in the first round so went with 17 and was able to get it just fine each round. Excited I was able to keep a high pace on the rower, over 1,500 cal/hr almost the entire time and even over 1,600 quite a bit. After getting off the rower I had just enough time to walk over to my AbMat and sit down by the time the next minute started. Never missed a dub and went 10-10-5 for every set of push-ups. Even my runs felt good and I was able to sprint the last one.

I have a love/hate for these long cardio EMOMs. They can be brutal but seem to be doing a lot for my fitness and mental side.

Mobility

Quad smash with a kettlebell
Calf smash with a barbell

Hang On After Hangs

Thought about golfing today with the threat of rain tomorrow, but I really had a bunch of work to get done. If it does rain tomorrow I think I’ll hit the gym and try to golf on Friday. Went to the 4pm class today.

Warm-up

Dead Hang
Bottom Squat Hold
200m Run
15 Hand Release Push-ups
200m Run
15 Pass Throughs
200m Run
30s Handstand Hold

Strength

Shoulder Press

5×45#
5×75
5x5x105

Each rep was with a pause in the bottom so no bounce. Kept it light due to that and with all the push presses coming up.

Conditioning

10-9-8-7-6-5-4-3-2-1

Push Press (95#)
Burpee
Hang Power Clean (95#)

Scaled back from the prescribed 115 pounds because I knew I wouldn’t be able to go unbroken with that weight. I wanted to keep the intensity high. Even with the scale back, Michelle still whooped my ass with 75# and I never put the bar down between the cleans and the push presses or broke anything up. I did slow down on my burpees and tried to catch my breath there. Finished in 8:53. Would have been a good workout for bar-facing burpees.

Mobility

2 Sets

1:00/1:00 Banded Samson Stretch

Active Life – Bulletproof Shoulders 13

3 Sets (each arm)
- 8 Single Arm High Pull (35#)
- 45s Rest
75s Wall Facing Handstand Hold

Meant to get this in yesterday but got talking and forgot. That HS hold was shaky after all of the shoulder work. Glad it was only a single hold.

2nd Fly High Paul WOD

Later this week will have been a year since our friend’s husband Paul passed so today we did the “Fly High Paul” WOD we came up with last year. Hot and humid again but not nearly as bad as last year.

Conditioning

36:00 Parter AMRAP

Parter A – Runs 400m (pace setter)
Parter B – Does AMRAP
- 4 Thrusters (115#)
- 5 Burpees
- 81 Jump Rope

** When switching, continue where your teammate left off in the AMRAP.

I worked with TJ and ran first. We decided not to keep track, but it seemed like we were pretty even with Andy and Jason, who got around 23 rounds. I finished up my last run at the end, which was probably my 7th or 8th one. I felt pretty good even on the runs today, which is unusual for something that long.

Heavy Russians

Walk 18 holes yesterday in some great weather for golf. Went to the 4pm class today.

Warm-up

2 Rounds

200m Run
10 Pass Throughs (PVC)
10 Overhead Squats (PVC)

Strength

Front Squats

6×45#
6×95
3×135
3×165
3×185
3x3x205

Feels much heavier than it should. I guess that’s what a year and a half of not squatting does for your legs and midline. I keep telling myself, “Slow and steady progress.”

Oh, I did these front squats instead of a complex of 1 snatch push press + 2 OHS. My shoulder still does not like that deep position of the overhead squat.

Conditioning

4 Rounds

30 Russian KBS (70#)
30 Sit-ups
30 Calorie Row

Good one with the heavy kettlebell. Did everything unbroken without any trouble. Started with around 1,450 cal/hr in round 1, then got a little slower each round. Finished in 14:21.

Little weird that the women’s scale for the row was 21, but then Casey told me it came from CompTrain instead of the Krypton affiliate programming, which seems to always use a ratio of 5/4.

Active Life – Bulletproof Shoulders 11

Skipped the special warm-up since I was plenty warm.

3 Sets (each arm)

8 Single Arm Shoulder Press (50# DB)
45s Rest between arms

All aboard the struggle bus!

Tough Pace

Went to the 4pm class.

Warm-up

1:00 Row
10/10 Leg Swings
1:00 Row
2×10 Kip Swings
1:00 Row
20 Air Squats

Conditioning

30:00 EMOM (alt) -> AMRAP

15 Calorie Row
200m Run
1 round of “Cindy”
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats

You are supposed to try an alternating EMOM and then turn it into an AMRAP when you fail. I wasn’t concerned with the row or the “Cindy” rounds, but figured the run would get me. Got through the 5th round with the runs being tough but feeling doable. Then I headed out for the 6th run and knew I didn’t have much left. My heart rate was too high to keep pushing the pace. The row and gymnastics were done in less than a minute each time, so I didn’t fall too far off getting all three done in 3:00 though. In the 10th round I headed out for the run with 1:10 on the clock, pushed to finish it and actually had time to knock out 2 pull-ups. So I ended up close to finishing 10 rounds.

For the first 5 rounds I was pulling 1,400+ cal/hr on the rower and then was trying to stay above 1,200 for the rest. First run was done in just over 40 seconds and got slower each round. My first round of Cindy took about 36 seconds, but I didn’t really look at the clock after that one. I did regular kipping pull-ups throughout and it still feels ok on my shoulder. My air squat speed seemed much better than usual.

We were done super early, so did some shoulder work…

Active Life – Bulletproof Shoulders 10

4 Sets (each arm)

50m Single Arm Overhead Carry (53# KB)
30-60s Rest between arms

Actually was only programmed for 3 sets. Extra credit!