Sorry Snatch

Warm-up

2 Sets

  • 10 Weighted Dead Bugs (15# plate)
  • 10 Half Kneeling Pallof Press (red)
  • 10 Front Rack Marches (30# DBs)
  • 10 Straight Legged Glute Bridge Marches
  • 10 Slow Goblet Squats (35#)

This came from Bethany.

  • 5 Power Snatch (45#)
  • 5 Muscle Snatch (45#)
  • 5 Power Snatch (75#)
  • 3 Power Snatch (95#)

Weightlifting

  • 4:00 EMOM – 3 Power Snatch (115-115-125-125)
  • 3:00 EMOM – 2 Power Snatch (135-145-155)
  • 3:00 EMOM – 1 Power Snatch (175-185, 2 misses at 195)

I “Clarked” that second miss. Just haven’t been lifting heavy all of 2020. 🤷🏻‍♂️

Conditioning

Partner Chipper

  • 80 Thrusters (45/35#)
  • 40 Burpees
  • 60 cal SkiErg
  • 80 Sumo Deadlifts (155/105#)
  • 60 cal SkiErg
  • 40 Burpees
  • 80 Thrusters (45/35#)

We went 15-15-10 on the thrusters to start and then 4×10 at the end. Burpees were 5 at a time and I flew through mine on the return. We did 3 rounds on the ski with a 12/8 split to get our 60s and I tried to hold around 1,200 cal/hr. The deadlifts lit up my hammies and ass, doing 10 at a time. Finished in 21:11.

Midline

3 Rounds

  • 16 Landmine Twists (45# + 25#, club grip)
  • 10/10 Hanging Oblique Knee Raises
  • 20 Weighted Jack Knives (20# DB)
  • 20s Hollow Hold

Handstands

  • 2x30s Dead Hang Partner Push (wide)
  • 3×5 Handstand Kick-ups
  • 4 Eagle Arms
  • 30s Dead Hang Partner Push

That was a full two hour session today.

All 30

My hands were aching again this morning and my legs are feeling that Friday workout a little. Out in the garage at 10am.

Warm-up

  • 5:00 BikeErg (2,511m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 3:00 Wrist Warm-up
  • 2 Sets
    • 10 Kip Swings
    • 10 Air Squats

Conditioning

“Jackie”

  • 1,000m Row
  • 50 Thrusters (45#)
  • 30 Pull-ups

Still hard to believe the first time I ever did this benchmark workout was on April 13, with a time of 7:45. I pulled a 1:50/500m pace on the rower and was extremely cautious doing thrusters since it was my first time touching a barbell in months after a back tweak and physical therapy. I struggled though 7-5 and then 2s and 3s on the pull-ups.

Today I was having a hard time slowing down at the beginning of the row because it felt so good. Ended up a little over a 1:48/500m pace when I hopped off. I knew I wasn’t going to make up significant time on the row and didn’t want it to leave me too gassed for the thrusters and pull-ups. I did very controlled thrusters and focused on breathing. My shoulders were on fire for the last 15. Finished them at 6:11 and I was hoping to be able to do 3×10 pull-ups. The first ten felt great so I decided to keep going for 15-20. Then I got to 20 and knew I could go unbroken. Finished at 6:58 for a big PR! That felt really good and there is still a lot of room for improvement with the thrusters.

Handstand Balance Breakthrough

  • 50 Wall-facing Handstand Sponge Shifts (3×10, 20)
  • 1:00 Handstand 45° Hollow Hold

Even after the thrusters and pull-ups, this was a huge improvement since trying the sponge shifts 15 days ago. Look at these videos…

More Conditioning

With Partner

  • 100 Burpee Box Get Overs (48/38″)

Went back and forth with Brandi, doing 10 each and then I’d pull off the 12″ block and she’d add the 2″. Then vice versa after her set. We finished in 10:46, so would have been around 10 minutes if we had 2 stacks.

Midline

4 Rounds (20s work / 15s rest)

  • Landmine Twists (45+25#, club grip)
  • Bicycles (5# ankle weights)
  • Leg Lefts (5# ankle weights)
  • Hollow Hold (5# ankle weights)

Man Down in the Third

Out in the garage at 4pm.

Warm-up

  • 5:00 SkiErg (1,058m)
  • Monster Walks
  • 10 Back Rack Reverse Lunges (45#)

Did the monster walks around my ankles it’s a whole different ball game.

Strength

5 Sets

  • 16 Back Rack Reverse Lunges (95-115-125-135-145#)
  • 16 Kossack Squats

Felt good. I loosen up so much after two sets of the Kossack squats.

Midline

3 Rounds

  • 20 alt V-ups (20# MB)
  • 10 Renegade Rows (50# DBs)
  • 10/10 Partner Banded Rotations/Holds (red)
  • 20 OH Side Bends (20# DB)

That was tough, especially the parter stuff!

Conditioning

2 Rounds

  • 10-8-6
    • Thruster (95/65#)
    • Burpee Pull-ups (normal height)
  • Rest 3:00

I warmed up with five empty bar thrusters. Went out a little too hot on the burpees and it took some getting used to them. Settled in on a mostly step up and down method. The thrusters felt good. My times were 3:54 and 3:45. It was actually supposed to be three rounds, but two thrusters in to the third I tweaked my back. FML!! Hopefully it’s just minor because after about five minutes in the reset position, I was moving around pretty well. I’m setting here with ice on my back as I type this.

Repeating Thrusters

My back was slightly better through the night Sunday and fine during the day again on Monday. My ass was still pretty sore and my quads when I pressed on them. Was surprised my abs weren’t sore though. I walked 18 holes in great weather yesterday. My back was about the same last night. Out in the garage at 4pm.

Warm-up

  • 20:00 BikeErg (9,530m)
  • 10/10 Step Downs (15″)
  • 10/10 Calf Raises

I pulled the bike out to the back patio and just felt like riding under the sun. The bike is so much more enjoyable for something like this. Slowly ramped up my pace.

Strength

4 Sets

  • 10/10 Step Downs (15″, 25# KB)
  • 10/10 Calf Raises (25# KB)

Conditioning

I did one set of 10×45# thrusters to warm-up.

3 Rounds

  • 10 Thrusters (95/65#)
  • 20 Burpees
  • 10 Thrusters
  • 2:00 Rest

The only thrusters I’ve done since December were in Jackie! I purposely went very controlled on the first 10 thrusters to see how my back would take it. Felt good so I knew I could push them the rest of the way. After round one my burpees slowed down, but it nearly evened out with the quicker thrusters. My times were 2:03, 2:05, and 2:06. Happy with that consistency for a movement that’s usually not very good for me.

Midline

4 Rounds

  • 10 V-ups
  • 10 Pike-ups
  • 20s Hollow Hold
  • 10 Pike-ups
  • 10 V-ups
  • 1:00 Rest

This was terrible in the first round. Took 10:19 to finish.

Finally got back to PT by doing of the floor movements.

Hello Barbell, my Old Friend

Yesterday my quads and ass were a little tight and sore. I worked the speed bag a couple of times for a few minutes and I’m already getting the hang of it. I took an awesome nap before a late lunch. Didn’t end up doing any PT or core work for the day.

Last night I slept 9.5 hours! Out in the garage at 4pm.

Warm-up

  • 5:00 Airdyne (99 cals, 2.51 km)
  • Monster Walks

Conditioning

“Jackie”

  • 1,000m Row
  • 50 Thrusters (45/35#)
  • 30 Pull-ups

I can’t tell you how many times I’ve had this girl WOD on my TODO list and didn’t end up doing it. Using an empty bar seemed like a good way to ease back in to the barbell. I rowed in 3:40 with my steady 1:50 metcon pace. Unbroken but way too slow on the thrusters. I was cautious with my back and not knowing how 50 reps would feel. I could have gone much faster. Finished those at 6:20. The pull-ups were much harder than I expected. I started out 7-5-5 I think and then like 3s and 2s. Pathetic. Finished at 7:45.

Accessory

2 Sets

  • 3:00 Banded Bear Hug Marches (30# Slam Ball)
  • 2:00 Rest
  • 3:00
    • 12/12 Lateral Step-ups (24″)
    • 12/12 Banded Bulgarian Split Squats (red, 3 count descent)
  • 2:00 Rest

Got the idea for the banded split squats from Eramo again. The timing of the reps I chose for the two movements in the second three minutes was damn near perfect, giving just a little extra rest before the two minute clock started.

Then I did some of my floor PT exercises. Was hoping to get in my core work later in the evening, but didn’t get to it.

Try Hanging On

I didn’t sleep very well last night. My hands and pretty smoked and can already feel tightness in my upper back. Miss doing partner workouts so I went in at 9am.

Warm-up

  • Plank Cuban Shuffle
  • 45# Snatches, C&J, Thrusters
  • 95# Snatches, C&J

Partner Workout

  • 2 Rounds
    • 400m Row
    • 25 Power C&J (135#)
  • 2 Rounds
    • 50 cal Assault Bike
    • 25 Thrusters (135#)
  • 2 Rounds
    • 50 cal Row
    • 25 Power Snatches (135#)

I worked with Tom, who scaled his weights a bit. We also had a 3rd guy, but he worked at the same time as me. We split the row at 200m down the middle, calories 15-10, and barbell in fives everywhere. With doing fives it meant I did 15 reps in the first round and 10 in the second. I think I did one set of singles somewhere on the C&J and then started with singles on the snatches before hanging on unbroken the rest of the way. Good challenge with my grip feeling like it was. We finished at 27:35. I thought the thrusters would feel the worst, but they ended up feeling really good. Snatches got tough at the end.

Get Out All of the Gear

Around 9pm last night I started falling asleep and my body was feeling completely wrecked. Crawled in bed around 10 and got some solid recovery. My glutes are pretty damn sore and my upper back started to get sore through the day. Went to the 4pm class.

Warm-up

  • 2:00 Row (34 cals)
  • 2 Rounds
    • 10 Air Squats
    • 10 DB Shoulder Press (20#)

Strength

2 Front Squats + 2 Jerks

  • 45# (5 reps of each)
  • 95 (5 reps of each)
  • 135
  • 165
  • 185
  • 205
  • 225
  • 235

I haven’t front squatted that weight in almost two years, when I did 2×245 on December 14, 2017. It felt pretty good, all things considered. I did all push jerks except for the last set where I split jerked both reps. I think I started wearing my belt with 165. I also had knee sleeves on just because I’d want them for the lunges.

Conditioning

17:00 AMRAP

  • Buy-in: 5 Rounds
    • 10 Thrusters (95#)
    • 15 Pull-ups
    • 30 Double Unders
  • AMRAP in remaining time…
    • 10 Front Rack Lunges (95#)
    • 15 Russian KBS (70#)
    • 30 Double Unders

I broke the thrusters 5-5 from the start, hoping to keep my heart rate down, and did 5-5-5 on all pull-ups. My first round was just under 2:00 and round two was right at 4:00, but then I started resting way too much between movements. I think I was on the AMRAP right around the 13:00 mark, so I averaged three minutes for each of the last three rounds! Missed 3 double unders all together I think. Got through 2+10 of the AMRAP.

My Take on Frantasy Land

Had great night of sleep and didn’t wake up until ten after 8. Went to open gym at 10am.

No B.S. Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×175
  • 5×205
  • 5×225
  • 4×240
  • 2x5x235
  • MAX @ 225 (7)

I’ve been struggling through this entire second cycle of the program. I couldn’t even hit one full set of 5 at the recommended 240-245 and then the max reps was seven again, which is what I got during the first two times of this cycle. Maybe it’s time to try benching in the evening. Or maybe I’m not eating enough. Or maybe all of the cardio is affecting my ability to get stronger.

Conditioning

  • 9-6-3
    • Thrusters (95/65#)
    • Bar Muscle-ups
  • 2:00 Rest
  • 12-9-6
    • Thrusters (75/50#)
    • C2B Pull-ups
  • 2:00 Rest
  • 15-12-9
    • Thrusters (55/40#)
    • Pull-ups

This is my take on Frantasy Land for an everyday CrossFitter. When I came up with the rep schemes I was wondering if I could go unbroken through the entire thing. Hahahaha!! I did go unbroken (very slowly) on all of the thrusters, but the dream was crushed early when I had to go 5-4 on the first muscle-ups. I went 3-3 on the 6 and did the final 3. First part took me 3:46. I almost quit the workout right there. I started with a set of 7 C2B, but after that I don’t remember. I do know I was doing a bunch of singles to end the 9 and then all of the 6. Took me 5:09! I felt better for the final couplet doing 3×5, 3×4, and 5-4 for my pull-ups. That took me 4:47 to finish. End time on the clock was 17:42. I am just not comfortable with a bunch of barbell work in a metcon right now. 😦 Stood around resting way too much in between sets and movements.

I don’t know if I’m coming down with something or what, but I wasn’t feeling great the rest of the day and skipped out on an engine workout again.

All Sevens

Up early to do the 9am heat at the gym.

Warm-up

  • Bottom Squat Hold
  • 200m Run
  • Line drills

Conditioning

This workout was to honor State Trooper Timothy O’Neill, who died a couple of years ago.

  • 7 Rounds
    • 7 Thrusters (95#)
    • 7 Burpees
    • 7 Back Squats (95#)
    • 7 Wall Balls (20#, 10′)
    • 7 Russian KBS (53#)
    • 7 T2B
    • 7 Box Jumps (30″)
    • 700m Run
  • 49 Push-ups

Instead of doing 135# for the back squats I used the one bar. There was already plenty of squatting. Didn’t do American swings with 70# either. This came down to how fast you ran because 7 reps of each movement wasn’t a big deal if you kept moving. After 2 rounds I had to start doing quick T2B singles because my hands were so sweaty and I was not going to risk flying off the rig.

2019-09-02-hr

My finishing time was 59:06 and my splits were:

  • 7:16
  • 7:56
  • 8:05
  • 8:47
  • 8:50
  • 8:32
  • 8:21
  • 1:15 (push-ups)

Not good consistency at all. I don’t remember the last time I did an hour workout. I need to push my running because it would have been nice to keep my rounds around eight minutes or less. I also think whatever is causing this cough and being stuffed up for 4 weeks is affecting me. I booked an appointment with my Doctor for tomorrow morning.

I really wanted to golf today or maybe hit an Engine Builder workout in the evening, but I was wrecked from that workout. I got a headache and everything, so it turned out to be a lazy rest of the day.

Hold On Or Else

My pecs are still sore if I press on them. Legs feel good though. In at 10am for open gym.

Accessory

  • 3×10 Reverse Hypers (160#)

No B.S. Bench Press

  • 8×45#
  • 8×95
  • 4×135
  • 4×175
  • 4×205
  • 4×225
  • 3x4x240

Yeah! Doubles next week and then I’ll start another cycle of the program instead of testing a max.

Conditioning

  • 30 Snatches (75#)
  • 30 Thrusters
  • 30 C&J

** 100m run each time you drop the bar

This was inspired by a workout Brooke Wells did with the Buttery Bros, but I moved the thrusters from the end to the middle and added the running penalty to force large sets.

It went better than expected. I was able to do the snatches unbroken. My runs weren’t anything fast because I was trying to recover before hitting another large set. I did 20 thrusters before breaking. Then 10 thrusters plus 15 C&J because they were getting slow and my shoulders were getting tired. This allowed me to fly through the final 15 thrusters and finish in 8:01, while running three times.

Midline

4 Cycles

  • 6x Tuck-up, V-up, Straddle-up
  • 30s Rest

Got this from Kari Pearce and decided on the 30 second rest on my own since she didn’t say. At the end of the 3rd cycle it get tough and then the second half of the last cycle was a bit of a struggle. The v-ups were the hardest by far because of the increased range of motion. Only took 3:07 to complete, but it was intense.

Year of the Engine – Endurance

36:00 Run

I was hoping it would cool off in the evening, but it definitely didn’t. I headed out at 7:45pm. It was 84° when I got done. Ran 3.63 miles. Spent too much time in zone 4, so maybe I should switch my Garmin to alert me when I go out of zones 2-3 instead of concentrating on averaging under a 10:00/mile pace. The WHOOP heart rate data shows that it just keeps rising over the entire run.