About a week ago I hit a squat clean double with 220 so I was confident I could squat that for four reps. I put 225 on the bar and started the clock. If it felt good I’d stop after two reps and have a good idea of what to add to the bar. It did feel good and I had 250 in my head so that’s what I went with for my next set. Made it, but the third and forth reps were getting iffy so that was enough for me. I haven’t had that kind of weird on the bar in a couple of years.
This one looked really bad on paper. In reality it was just really fucking boring. Keep picking up the bar for one more rep and then another one. I kept a pretty solid pace and finished the cleans at 7:45. Then I went 50-45-36-30-41-38-29-27-3 on the double unders to finish in 12:06.
Out in the garage shortly after 9am so we can get out of town for the day.
3:00 SkiErg (594m)
2:00 TrueForn Run (0.28 km)
40’ Tip Toe Walk
10 Calf Raises
10 PVC Passes
10 OHS (45#)
5 OHS (95#)
10 OHS (115)
10 Thrusters (95)
I scaled the overhead squats down from 135 pounds due to where I’m at with getting back in to these movements, but I kept the thrusters at the Rx weight. The OHS and thrusters felt surprisingly good. I only missed twice on the rope. Finished in 8:59 and could have saved a lot of time with a better setup and quicker changing of the plates. Happy with my effort and performance though.
Worked on the house all weekend, replacing a sliding door with a big window and tearing down the sunroom. My body was beat, so Monday stayed the usual rest day. It was too cold and ended up raining for golf yesterday too. Out in the garage at 4pm.
3:00 SkiErg (667m)
40′ Tip Toe Walk
10 Calf Raises
10 PVC Passes
50 cal Row
35 Strict HSPU
20 Deadlifts (185#)
50 cal Row
It was programmed to be strict HSPU twice, but I knew that would take me forever, so I kipped the second time. I also scaled down from 275# on the deadlifts. I held 1,200+ cal/hr on the row. I missed or stopped 2-3 times each 75 dumbs except for going 70-5 the last time. My strict went quick, doing 5-5-3 and then singles, which took sooo long. Deadlifts felt pretty good and I thought about doing 10 every time I picked up the bar, but stuck to four sets of five. I was able to stick to 7×5 for the kipping handstand push-ups. Finished in 19:45.
10/10 Lateral Step-up w/ Knee Raise (20”, 40# DB)
10 RDL (70# KB)
10/10 Step-ups w/ Knee Raise (20”, 40# DB)
20 alt Curtsy Lunges (30# DBs)
That workout smashed me, so these leg supersets were especially rough.
20 Plank Knee to Elbow
20 Reverse Crunches
20/20 Side Plank Pulses
20 alt V-ups
20 Big Hollow Flutter Kicks (single leg raises)
20 Oblique Heel Touches
20 Russian Twists
20 Lying Leg Lifts
Knew I wouldn’t be going nuts today. Finished in 8:44.
I was starting to get the feel for the freestanding handstand again and kicking up without touching the wall.
Power Snatch (155#)
Burpee Box Jump Over (30″)
I took 2021 CrossFit Games Quarterfinal Test 5 and scaled it down from 185 pounds to something I thought was more appropriate for the Masters division. I could see using 165, but I felt like this would give me a truer sense of the sprint this workout should be. I went singles all the way and the last three got ugly! Did a lot of stepping on the burpee box jumps to save my heart rate, which turned out to be a smart move. I didn’t really want to bite it with a shin on the box either, so I was focused on the jumps. Finished in 4:44.
50 Devil Press (35# DBs)
200′ DB Front Rack Walking Lunge (35# DBs, 25′ lengths)
I finished the ski around 4:15, with my triceps burning over the last 400 meters. Started with 15 devil presses before taking a rest and then a short rest every five reps! Eww. I went 50-50-100 feet on the lunges and finished in 16:22.