run

Do Reps

Woke up surprisingly sore from yesterday’s workout. Most in my quads. Did Crossover Symmetry Activation before hitting the platform. Put on the new knee sleeves for all of the lifting.

Snatch

Warmup reps @ 20kg
2x3x40kg
3×50
3×60
3×70
1 miss then 2×75
1×80
1×85
1×90
2 misses, 2 misses, 1 miss @ 95
2 misses @ 80

Glad to make 90kg which is 90%, but it all went to shit after that. The very light reps felt great, but once some weight started getting on the bar I did not have it.

C&J

3x60kg
3×70
2×80
2×90
2×100
105
110
115

Felt heavy, but no misses.

Back Squat

5×135#
5×185
5×225
5×255
2x5x275

Haven’t had 200+ on my back in 2 months. Felt ok.

I think the lack of sleep definitely played a role in the lifts feeling so heavy. Knees sleeves felt very warm on my legs, but having the A/C out in half the gym didn’t help that any. Knees felt weird when I took them off after nearly 2 hours.

Aerobic Capacity

I’ve been archiving workouts from the site for nearly a year. This one comes from last August and is an aerobic threshold workout. Headed over to one of the high school tracks in the evening.

1200m (6:09)
3:00 Rest
500m (2:02)
3:00 Rest
1200m (6:00)
3:00 Rest
400m (1:33)
3:00 Rest
1200m (5:45)
3:00 Rest
300m (1:01)
3:00 Rest
1200m (5:38)
3:00 Rest
200m (0:37)

Did it all with laps on my watch and finished at 49:59. Total of 6,200 meters. The pace targets for the 1,200 meter runs was recommended at 75-90 seconds slower than mile PR and the pace for the 500->200 meter intervals was at a mile PR time. I figured I would be conservative and base it off a 7:00 mile. I had recently just run about 7 seconds slower than that, but I know that’s my potential, even right now. So that came out to a 6:20 for each 1,200 meters or 32 seconds per 100m. On the fast intervals I was going to target 25-26 seconds per 100m.

As you can see above, I was under the pace targets for every interval. After I got through the 500 meters I know I could kick things up a notch and after each pairing I knew I could push some more. No need to go the conservative route I guess.

The pace graph (heart rate overlay on top) is kind of cool to look at. You can see where the rest periods are and walks after the 500m and 300m back to the bench at the starting line where my drink was.

2016-06-04-pace-hr

Got in 40 minutes of ROMWOD after dinner.

From Your Knees

Felt a little tight when I woke up this morning. Went to the 9am class and I’m off work for the day to attend a wedding near Detroit.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 15 Reverse Hypers (210#)
3 Sets
- Banded shoulder stretch
- 15s OHS Hold (45#)
- 5 Burpees
2 Kneeling Jumps (4″)
6 RDLs (45#)
2 Kneeling Jumps (8″)
6 RDLs (155#)

Went closer with my grip on each OHS hold.

XWOD

E2M

6-6-6-6-6-6 RDL (225#)
2-1-2-1-2-1 Kneeling Box Jump (2 x 12″ & 1 x 13.75″)

Been far too long since we did some of this stuff. Was nervous with the jumps but made them all. Double overhand grip is a lot tougher with that extra 40# on the bar. Tried one set with a hook grip, which sucked.

Conditioning

E5M – 5 Rounds

200m Run
10 OHS (95#)
20 GHD Sit-ups

Fast runs since there was plenty of time to recover. Was taking about 45 seconds each time to get into the gym and run across to where my bar was. Snatched into the first rep each round. First few rounds were done in about 2:15, but was closer to 2:40 in the final round because the GHDs got slow. I came up with this last night and it worked pretty well. Nice to do some faster runs.

Accessory

3 Sets

12/12 Kroc Rows (53#)

Not enough time in class, but Ashley was staying after to do these, so I did too. Otherwise I probably would have skipped out on them even though I really need them.

Rest Days

Felt exhausted on Tuesday from all the time out in the sun and playing Spikeball/Slammo. Wasn’t sore from Murph at all though. Wednesday walked 18 on the course. So with the 20 minute treadmill run on Friday and Murph on Monday that was only 2 workouts over 6 days. Ready to get back at it today.

At Regionals I had an assessment from Airrosti and the doc there thinks I have bicep tendonitis in that left arm. So now I know what to do to tackle the issue and hopefully get it cleared up soon. The last two days I did 20-30 minutes of mobility work around my left shoulder and arm instead of spending time doing ROMWOD. I’ll probably continue to do that at least during the week when I don’t have as much time. I’ve also started using my TENS unit on the area to try to speed things up.

Went to the 9am class.

Warm-up

Crossover Symmetry Activation
3 Rounds
- 10 PVC passes
- Shoulder internal rotation stretching
- 10 OHS (PVC)

I’ve noticed with some of the new mobility work that I’m missing some internal rotation so this was good to work on.

Accessory

10:00 EMOM

2 Turkish Get-ups (44#)

One rep per arm each round. Easy.

Conditioning

5 Rounds

10 Toes To Bar
10 Power Snatches (75#)
10 Wall Balls (20#, 10′)

Did 2 rounds of T2B unbroken and 2×5 the other rounds. Snatches all unbroken sets. First round was done around 1:26 and finished in 8:09. This is one of the BTWB Fitness Level workouts in the Light category. Nice combination of movements.

60 Reps

Ball Slams (30#)

Unbroken in 2:39. Really wanted to rest around 40 reps, but kept moving. Big arm pump after. Could barely put my shirt on.

Went out in the afternoon for a casual jog. Didn’t care about pace or distance but had a loop in mind I planned to run. Was guessing I was going at a 10-10:30 pace, but never checked my watch until I finished. It was a pleasant surprise to see a 9:48/mile average. Went 2.6 miles in 25:26.

Better By 7

Didn’t get any exercise on Saturday or Sunday since sleep was pretty poor. Central Regionals once again did not disappoint. Great weekend.

“Murph”

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Partition the pull-ups, push-ups, and squats any way you like. Twenty rounds of 5-10-15 (like “Cindy”) is the way to go.

It was just under 8 minutes on the clock when I started on my first pull-ups. Was cruising along pretty good, though slower than I’d like on the air squats; I should have pushed those harder. Push-ups really surprised me though, I did every round unbroken. I guess doing all of my push-ups chest-to-deck in other training pays off when I only have to get my tricep parallel to the ground.

2016-murph-running With 5 rounds to go I formed a nice blood blister under my left ring finger. I had tape on the lowest knuckle to protect a rip that I got last week doing snatches and I could feel the tape bunching up at the bottom and even pulling on my skin. Probably was adjusting my grip and pulling due to that and then caused the rep. So for the final 5 rounds I only gripped the bar with my fingers so I wouldn’t bust open the blister. Popped it when I got home.

When I took off out the door my watch said 29:00 so just about 21 minutes for the 600 reps. Damn air squats! Tried to settle down my breathing but kept a pretty decent pace through the first 800 meters. Fell off in that next quarter-mile and saw I really needed to push it on the last 400 meters to beat my 37:18 from last year. Made it by 7 seconds but that kick really hurt. So a new PR with 37:11. I had been working so hard all year to lean out and what do I do but gain about 3 pounds over the weekend. LOL

I actually was feeling fine all day after Murph, but played a ton of Slammo, so I’m sure I’ll feel all kinds of sore from that. I love that game though. So much fun! Got some hella sun today too.

Knocked out a much-needed 45 minute ROMWOD after not doing any for 3 days.

2016 Regionals

Ran for 20 minutes on the treadmill when I woke up. Had it set for 6.7 mph I think, which was 2.2 miles.

Regional Nate is pretty boring to watch.

Picked up done new gear from the Bear Komplex booth.

Double Tabata

Don’t feel anything after yesterday’s workout.

Warm-up

Crossover Symmetry Activation
3 Sets
- 5 Burpees
- 20 Mountain Climbers
- 1:00 Bottom Squat Hold
10 Shoulder Press (45#)
5/5 Bulgarian Split Squats
10 Shoulder Press (75#)
5/5 Split Squats (75#)

Strength

E3M – 6 Sets

12 Shoulder Press (95#)
6/6 Bulgarian Split Squats (95#)

Yuck! Close to failure on the last 3 sets of shoulder press. Did the split squats with the bar on my back again. Glad we are done with this cycle!

Conditioning

8 Rounds (Tabata)
- 20s Air Squats
- 10s Rest
2:00 Rest
8 Rounds (Tabata)
- 20s Double Unders
- 10s Rest

My goal was sets of 17 air squats and I managed, though had to speed up the last few on some rounds. 136 total squats. Thought the dubs were going to be horrible after the squats but I think it actually helped to relax my legs, which sounds kind of stupid to say. I only had one miss and it was to start round 2 or 3. Got 284 reps, just 2 shy of my 286 best. If I don’t have any misses and get an extra rep or two per round, that 300 might be possible. It’s hard to speed up dubs though because then you have a higher risk of missing.

8:00 AMRAP

5 One-Arm Deadlifts Right
50′ Suitcase Carry Right
5 One-Arm Deadlifts Left
50′ Suitcase Carry Left

Used a 70 pound kettlebell. We were outside and I have no idea how many rounds I did. Not speedy, but kept moving the entire time.

Went for a run before dinner. Hot out! Ran 2 miles in 16:17, which is 30 seconds faster than Saturday. Slowly speeding up. Started out way too fast or I think I would have been able to hold a better pace.

Will have time for ROMWOD yet later.

Go Unbroken

Yesterday walked the golf course and the app said I was close to 7 miles. I guess I spent more time than usual walking back and forth trying to find my ball. First time of the year where we really got to feel the heat of the back 9 at Sawmill when you get out there in the trees with no breeze. Drank a lot more water than I have been and wore my Oakley’s instead of cheap sunglasses. Seemed to help prevent getting one of those sun headaches I often have trouble with. Also did a 45 minute ROMWOD at night. My legs were feeling a little tired all day after the Sunday workout and run.

I was coaching this morning so got in early for my warm-up and snatches before class started.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 10 Reverse Hyper (210#)

Weightlifting

E2M – Squat Snatches

4×45#
4×75
4×95
2×115
2×135
2×155
6 sets of 2×175

I wanted to get in 10 total sets, so planned on 4 sets with 175#. Set the clock for 12 rounds just in case it was feeling good. It was, so I kept going. Of course then I rush the 2nd rep in the 5th set and don’t get it pulled into the slot. Stepped right back up and hit it though. That was the only miss. When I exaggerate those knuckles down it really helps me keep it close and feels so much more solid. I did power snatch the final rep, but then stood up and did an OHS with it. Feeling a lot more solid snatching lately.

With Class Warm-up

3 Sets

20 Push-ups
10 Band Pull Aparts (green)

Gymnastics

Max Set – Pull-ups
2:00 Rest
3 sets
- 50% of Max
- 2:00 Rest

Regular kip again and wore the leather grips. I’m going to look for some new type of grips at Regionals this weekend. I knocked out 30 reps much easier than the 26 a couple weeks ago. That was good, so dropped off the bar; I’ll take the 4 rep PR. Did the 3 drop sets at 15 reps without any trouble. Really happy with how fast pull-ups came back. I think spending some time on ring rows when I was scaling helped out, not to mention more of the Pendlay and landmine rows lately. Wish I could butterfly though. 😦

Conditioning

4 Rounds

200m Run
10 Power Snatch (95#)

Holy shit did I underestimate this one. Went out running fast thinking it would be a quick one. Goal was unbroken on the snatches every round and that jacked my heart rate sky high, making it difficult to push the runs. Really wanted to put the bar down in the last 2 sets but held on. Finished in 7:20 and I guess I ripped open a finger in the process. Dammit!

Cooled down and did Crossover Symmetry Plyo.

Out in the garage for a quick afternoon session to catch up on Monday’s strength work.

Warm-up

3 Rounds
- 1:00 Air Dyne
- 30s Bottom Squat Hold
10 Back Squat (45#)
8/8 Landmine Rows (45#)
10 Back Squat (135#)
8/8 Landmine Rows (55#)

Strength

E3M – 6 Sets

12 Back Squats (185#)
8/8 Landmine Rows (65#)

It’s hot in the garage now that summer has finally arrived. This combo wasn’t easy today but not as hard as I was expecting.

Murph Work

7 Sets

20s Push-ups
30s Rest

Went 20-20-17-17-13-12-12 for 111 total with all reps being chest-to-deck. Might as well do the extra work now so it seems easy during Murph on Monday. Already had done 3×20 this morning too.

Need to ROMWOD tonight after all of that work.

Be a “Nancy”

Worked last week so went with the pancakes again for breakfast topped with almond butter and maple syrup. These Kodiak Cakes Power Cakes are the bomb!

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 10 Wall Squats

Conditioning

“Nancy”
5 Rounds

400m Run
15 OHS (95#)

Exactly 2 years ago, to the day, I did 16:58. At the time I hadn’t done any overhead squats in months when I was coming back from a shoulder impingement. I lost the bar on the 12th rep in the final set too.

Tried to start out fast on the run to buy some time and still push the other runs too. They did slow down though and then I picked it up in the final 200 meters. Didn’t want to have any drops with the bar that was for sure. I went right into a squat snatch on the first rep of every set. OHS felt really good, which I think has a lot to do with all of the shoulder and upper back work I’m doing. If I could improve my cycle time on the squats that’s where I could make up some more time. Wish I had worn my Garmin to be able to know round splits. Final time was 13:35, a PR by 3:23!! Run, run, run, run, run! Another monster running WOD PR.

Strength

E2M – 5 Sets

6 Pendlay Rows (145#, normal grip)
6 Good Mornings (145#)

Gymnastics

4 Tabata Rounds
- 20s L-hang
- 10s Rest
1:00 Rest
4 Tabata Rounds
- 20s HS Hold (facing)
- 10s Rest

Was on the rings for a L-sit in the first round but it was hurting my shoulder so switched to L-hangs. All done with bent knees up. Cart-wheeled up to the handstand holds since I did them facing the wall. Not much rest other than to quickly shake out the arms, but it kept me feeling fresh. I felt really solid in the hollow with just my toes on the wall an my nose right up close.

Murph Training Bonus

8 Round Tabata

20s Bottom to Bottom Air Squats
10s Rest

I did 11 reps for the first 6 rounds and took the extra rest, which wasn’t much extra by the 6th time through. Then went faster with 13 and 14 reps in the final 2 rounds. 93 total for a 6 rep PR. I don’t know of anything else that gives this kind of burn in the legs. This little 4 minute grind is starting to grow on me.

Finished with Crossover Symmetry Iron Scap since I had skipped it a couple of times this week already.

Run

With golf tomorrow and feeling good, I ran in the evening with a single goal of going at least 30 minutes and keeping it close to a 10 minute per mile pace. When I finished up, it was 3.26 miles in 32:37, which Runkeper says is exactly a 10:00/mile pace! I never got much slower than that overall either, so maybe I’m starting to get the hang of run pacing for once in my life. Doubt it though.

Will ROMWOD yet tonight.

Another PR Double

My hamstrings seemed to feel those RDLs when I woke up, but by the time I got to the gym at 9 I wasn’t feeling it. Did Crossover Symmetry Activation before heading to the platform.

Clean & Jerk

2x5x20kg
2x3x40
3×60
2×70
2×80
2×90
2×95
2×100
2×105
2×110
2×115
2×120 (PR)

I think 115 was a PR double as well and maybe even 110. My jerk is sloppy from not lifting heavy lately. The shoulder work I’ve been doing allowed me to hang on and stabilize several reps though. Became a real mental battle on the second rep after 100kg. That is multiple PRs on both my snatch and C&J doubles this week.

Conditioning

“Reverse Kalsu”

100 Burpees
EMOM – do 5 Thrusters (75#)
- We used ~30% of our max

Yes, you start with thrusters! No free minutes to make your time look better. :-p Got 13 burpees in the first minute, settled in to 11 for the next 7 rounds and then a final set of 10 to finish in 8:49. This was really all about finding the correct pace.

Had thought about doing Rowing Kalsu today but figured I should probably do this, which was programmed yesterday for classes. No 🍒 picking!

Midline

5 Rounds

18 GHD Sit-ups
12 Russian Twists (55# plate)
3/3 Turkish Get-ups (35#)

Not timed, but moved without resting much between movements. Been doing weighted GHDs for weeks so unweighted was a nice change.

Recovered with some pizza.

Run

After mowing the lawn I took off for a 2 mile run, which took 16:47. Times keep coming down without feeling like I’m pushing. I think the main this is I’m getting more comfortable running at higher heart rates. Garmin reports an average of 146 beats per minute for today’s run. I’m also trying to improve my breathing and cadence.

I’ll ROMWOD at some point.

Unhook the Piano

Not much sleep since I was up playing around with a little home network server project.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 15 Reverse Hypers (210#)
3 Sets
- 10 Thrusters (45#)
- 10 PVC pass-thrus
- 20 Mountain Climbers

Strength

E3M – 6 Sets

11 Shoulder Press (95#)
6/6 Bulgarian Split Squats (95#)

Didn’t even need any extra warm-up after those thrusters. The presses were getting rough in the 3rd set! Hope it was just the lack of sleep and early morning. First time trying split squats with a bar on my back. Worked well.

Conditioning

Every 30 second Death By 2 MB Cleans (20#)

1st 30 seconds – 2 reps and rest with what it left
2nd – 4 reps
3rd – 6
… adding 2 reps each 30 seconds until failing to hit the assigned number of reps

Wasn’t bad until 10 and then you’re basically going with no rest. I finished the set of 12 and got 12 of 14. All sets unbroken because you have to; no time to waste in 30 seconds.

1 Mile Run

Been a long time since I tried to push a mile. Wanted sub-7, but only managed a 7:08. I’m so bad at pacing. Should have paid closer attention to the pace on my watch. I would love to get this under 6 by the end of the summer.

Finished up with Crossover Symmetry Iron Scap and will ROMWOD tonight.

More Running

Forgot I had a chiro appointment or I would have went to the gym in the evening and saved a drive out that way (it’s night by the gym). After finishing up with work I decided to head out for a run. Maybe I just needed to learn what it feels like to run again because the paces are getting so much easier every week and I don’t even realize I’m going faster until I check the watch. Went 2.66 miles in 24:10, which is just over 9 minute miles. It’s night and day to compare how that run felt compared to the 11 minute miles I started with 3 weeks ago. Average HR of 144 (bit inflated due to a bad reading for 90 seconds around 1 mile in) is higher, but it felt fine.