Another frigid day in Michigan. Left the house for the first time in about 43 hours by going to the 4pm class.
15 Jumping Jacks
10/10 Arm Circles (Front/Back)
10 OHS (15#)
5 Broad Jumps
3 Sets (45-75-75#)
1 Snatch Deadlift
2 Hang Power Snatch
1 Hang Squat Snatch
5 Snatch Grip Deadlifts (75#)
5 Snatch Pull (75#)
5 High Hang Muscle Snatches (75#)
5 Overhead Squats (75#)
5 Hang Power Snatches (75#)
5 Hang Squat Snatches (75#)
NCFit programming really likes the extended warm-ups!
15:00 EMOM (alt)
7 Hang Squat Snatches (95#)
15 cal Row
Felt really good again. I took the bar back down to my knees in the hang on each rep instead of trying to bounce because I like to hit my hips on the snatch. Took about 25 seconds each round. I was getting my sit-ups done in about 39 seconds, which seems much faster than I’ve ever done them. Might have to test 100 reps for time and/or Annie soon. I tried to stay around 1,500 cal/hour for the first four rounds and then went all out at 2,000+ for the last one.
We had plenty of time left in the hour, but I planned to stay and get in volume work anyway.
E45S – 10 Sets
After how good the eight sets of four felt in Sunday’s workout I was hopeful I could make it through all 10 sets. I’ve only ever done a 10 minute EMOM of 3 reps and it always got challenging near the end. Made every round unbroken and finished with 35 seconds left on that last round, so that’s a 30 muscle-ups time of 6:55. I’m pumped!! I think this is another example of how some things are much easier weighing 20 pounds less.
This is where the fitness level rankings on BTWB fail though. It gives me a level 68 for this effort because it’s only comparing my time to everyone who has entered a score for the workout. There are twice as many Rx scores as modified on BTWB, which is nowhere near representative of the CrossFit population. I bet less than 10% of CrossFitters can complete 30 muscle-ups, so the level should be up in the 90s, not a bullshit 68. 🤷🏻♂️
My back was still really tight this morning, though it did seem to improve over the day. Still sore from Sunday in all the same places. Went to the 4pm class.
8 Scap Pull-ups
8 Behind Neck Presses (45#)
50’ Bear Crawl
7 Snatch Grip Deadlifts (45#)
5 Dip, Drive, High Pull (45#)
5 High Hang Muscle Snatch (45#)
5 High Hang Power Snatch (45#)
5 Hang Power Snatch (45#)
3 Snatch Deadlifts + 3 Hang Power Snatches
Nothing too heavy today. That doesn’t mean it was easy though! We were working up to a moderate weight before the metcon.
13 Hang Power Snatch (95#)
I went 5-4-4 on both movements until my 6th round when I held on for the clock doing 5-6 for snatches. Finished with 5+11. Feeling good on my pull-ups lately and should try pushing to bigger sets. My thumbs were shot in the hook grip, though I’m not very good with stringing together hang snatches. After a round or two I pretty much started resetting on every rep, which takes a lot of time and you’re still holding the bar.
Getting back to butterfly pull-ups, I’m doing the Camille regrip, which is giving me a blister in my palm like she always gets. Or at least it does when I don’t wear grips, which I didn’t for “Danny” on the 1st due to the presses and today. The old blister tore away today and I started a little bit of a new one on my left hand. Don’t seem to have anything on my right palm though.
After Christmas the gym switched over to NCFit programming. It’s definitely different from Ben Smith’s Affiliate Design, which was some of my favorite programming. I’ve liked some of the workouts so far, but not sure what to think yet. Give me a couple more weeks before I form an opinion. 🙂
Legs were feeling heavy this morning. Went to the gym tonight and Alex worked in with me on the snatch work. First day of Catalyst OTM Week 5.
I was rushing with the first rep at 88 due to 2 of us lifting in the minute and the weight change. Picked the bar back up and made the lift though. It was getting squirelly with the 88s but I made the rest of them. Not a good performance with the heavy ones after. I can’t get that shit locked in. 😦
3 Pause reps (knee) + 1 Floating
2 sets @ 90
First rep of each set has a 5 second eccentric tempo.
Things were feeling rough on the way up, so I scaled back from 3 sets with 137. Actually started feeling better in those last 3 sets so I think I could have made the prescribed weight.
30s L-sit (hands on boxes)
3 Rounds (for time)
5/5 Turkish Get-ups (35#)
Tried something different by using the boxes today for the L-sits. Definitely a lot easier on the arms without holding on to the rings or parallettes. I decided to go lighter on the get-ups and just get them done because I was almost at 2 hours already. Alternated arms every 5 reps. Finished in 4:55.
Did make it out on the course yesterday and took a cart for a quick 12 holes (back 9 was actually closed). In to the gym before 5pm tonight.
I was forward with 65 or 70 and really pulled it in, feeling a little tweak in my back. Didn’t really affect me until I felt it in the bottom of the 88 make. Called it quits there. The singles with 85 were really shaky with some good saves. Didn’t have the feel today like I did the other day, so I was actually happy to go 100% on the EMOM.
Spend 5 seconds on the eccentric portion of rep 1 for every set.
Little tougher this week with trying to protect my back. I put on the belt starting with 111 kilos.
Skipped the ab work and some other accessory stuff I had planned. Will give my back some rest. I’m heading out of town for the weekend anyway, so nice to get out of the gym early. Will try to do a 21 minute ROMWOD when I get up north. (Too late, so didn’t get it in.)
Out in the garage by 9:30 for the first day of Catalyst OTM “week” 2. Warmed up with Crossover Symmetry Activation. Wore knee sleeves since my knees were bugging me yesterday during and after class.
Today “F” is for fuck! Felt good during the EMOM with no misses. Was only allowing myself three misses with the heavy single. First try was forward, gave it too much and the bar was going to go behind me on the 2nd rep, and third rep was forward again.
I was worried going in to these after the front squats doubles yesterday and how rough these felt last week with every set at 265. I decided to take fewer warm-up sets, made sure to get the tempo rep even on the warm-ups, and took about 4 minutes of rest between my working sets. Surprisingly these felt much easier than last week. Needed that win after feeling shitty about the heavy snatch single zero. Trust the program! I did wear the belt for my 3 working sets.
I will do the abs tomorrow, but should be able to get in a 22 minute ROMWOD tonight.
Felt good to be able to hit full lifts from the floor after the Vaughn program and all of it’s tempo/pause work. Tried to work on receiving the bar where it was and not putting more into the bar than I needed to. Haven’t recorded lifts in awhile, but had the GoPro on the ground which produced a shitty angle…
Need to keep an eye on that jumping back. Don’t want it to be too excessive.
Pulls have always felt awkward to me, but for some reason they felt normal today. Wore straps. Tried to focus on leg drive and staying on my heels as long as I could.
Wore straps for these too, but easy compared to the heavier loads used in the last program, which often included more pauses or tempo.
E2M – 12:00
I forgot I was supposed to be doing a tempo descent, so didn’t start until the 3 working sets. It was a 5 second eccentric on rep 1. I was going to go beltless, but suspected the tempo would not be fun. I was right, so I’m glad I strapped it on for the working sets.
The OTM work really sets the tone for the entire session. I was finished with all of the lifts in under an hour, which never happened in the Vaughn program. It also helps a lot that each lift leads into the next one so you don’t need to warm-up different movements.
8 Weighted GHD Sit-ups (30#)
15 Lying Leg Raise
I’m going to try to stick with their recommended ab work with each session and can easily use my GHD as part of it. All sets of one movement were completed before going to the next movement.
I am however going to cut back and just try to get in 3 lifting days per week so I can hit a few more metcons here and there. My body doesn’t respond very well to lifting 4-5 days a week.
Walked 18 holes after lunch and will hit a 21 minute ROMWOD tonight.
I walked 18 holes each of the last two days, during our end of the season tournament. Then rested up on Tuesday. My Dad came down on his way to Ohio yesterday otherwise I probably would have done something last night. I did get in a 45 minute ROMWOD though after skipping on Tuesday. I’ll do 2 today to make up for it.
Headed to the track after 10am and warmed up with a 400m easy jog.
Aerobic Capacity – Lactate Threshold
400m (target – 1:53)
Finishes up 5 weeks worth of the AC programming. It still blows my mind how bad my “fatigue factor” is. Hinshaw says Rich’s 27% (when he started working with him) was one of the worst he had ever seen and mine is 34%. How close can I get to the 20-21% average?
The weather was great for running, about 65° with a nice breeze. I think this was my favorite workout so far. Felt good getting into a rhythm since there was only one distance and one pace. My splits were:
1:49 – 1:50 – 1:50
1:51 – 1:51 – 1:51
1:52 – 1:50 – 1:51
1:50 – 1:49 – 1:49
After resting a bit at home I did a 21 minute ROMWOD to catch up on the missed day.
Got to the gym a little before the 4:30 class started and did Crossover Symmetry Activation.
Snatch Push Press + OHS
Pause 3 seconds in the squat.
Got down with 100 but lost it before getting up
I’ll take it. Wasn’t supposed to go any higher than a max snatch and I almost matched it. Needed to stay a little tighter. I put on the belt at some point, maybe with 70?
Tall Power Snatch + OHS
I put on lifting straps for the 4 working sets. Saving my hands in this final week of the Vaughn program. Was able to get the power triple at the end, unlike last week where I had to get a little below parallel on the 3rd rep.
Pause 3 seconds above knees on descent of each rep. I wore straps and the belt for every set. All that time under tension wiped me out. I’m glad these tempo deads are finished.
I also had the bright idea to do 20 GHD Sit-ups after each set, which was a deadly combo. After missing GHDs last week I wanted to make up for it this week by getting in both weighted and unweighted. We’ll see if that was a good idea or not.
5×20 GHD Sit-ups
I’ll do another 21 min ROMWOD tonight and be caught up.
Walked 18 holes of golf today and then got to the gym by 6pm. Warmed up with Crossover Symmetry Activation.
2 Snatch Push Press + 2 OHS
There was a 3 second pause in the bottom of each squat. Might be the most I’ve dropped down to my back with the push presses at 185. I started dropping the overhead squats to the ground with 145 I think because of the time overhead I didn’t want to try it. I put on my belt with 145 or 155 and the rest of those sets. The squats felt good and stable; no risk of dropping any reps.
Tall Power Snatch + OHS
Final rep may not have been a power. Previously a squat triple with 145 was a struggle and these are powers plus an overhead squat after standing up. Wore straps starting with 105. So many OHS on this day of the program. Seems to be paying off with overhead stability though.
Michelle challenged me after she got a 5:48 today. Hadn’t done this one since March so went for it. Couldn’t believe how easy it felt spinning the dubs after using the Zeus rope a few times. Missed once after 9 reps in the set of 20 from lack of concentration, but still managed a 6 second PR with a 5:53. The sit-ups are much easier after all of the GHD work I’ve been doing. I think I could even push the pace more on them. Crazy to think I’m still able to PR this workout after almost 5 years and all the times I’ve done it. Also happy to be able to when I should be out of conditioning shape.
Had a 3 second pause above the knee on the descents. Wore straps for all sets. Heavy with the pauses!
Did Crossover Symmetry Iron Scap before leaving the gym and will do a 19 minute ROMWOD tonight.
Was planning to beat the heat and lift before golfing so I woke up early. Wasn’t feeling it though so I got in a 21 minute ROMWOD instead. Walked 18 holes and it was a sticky one today. Was already getting one of my headaches on the 14th hole. Ate, relaxed, and took a long cold shower before getting to the gym at 5:30, still with the head pounding. Started with Crossover Symmetry Activation.
Snatch Push Press + 3 OHS
Three second pause in bottom of each squat.
Went 10 pounds heavier than last week and was much more stable overhead.
Tall Power Snatch + OHS
Started using straps with 95#. By the end of the first week my hands felt raw. Not going to let that happen this week. I remember a triple with 145 being a struggle in the squat and this was pretty easy for powers.
Three second pause above knee on descent.
Used straps for all sets, but still uncomfortable on my thumbs.
Been wanting to get in a bench session for a weeks since my last heavy session fell off on BTWB and I haven’t benched 200+ since January. Since today was pretty light and low volume it seemed like a good day for it. Felt much heavier than it should have, being 15# below my best set of 5.
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)
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.
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.
30 Zeus DU
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.