I planned on going to the 10am today but was up way too late tinkering with shit and finally went to bed around 3:30-ish. A text woke me up at 9:10 asking if I was going to class, so I got my ass moving and made it in.
5 Strict Pull-ups
15 Air Squats
It was 20 minutes of snatch work so I decided I’d just do a bunch of muscle snatches.
That’s the most I’ve done for a triple and could have done more.
50m One Arm Farmer Carry (62# KB)
5 Bar Muscle-ups
4 Tire Flips
I don’t remember the last time I did 5 unbroken bar muscle-ups, but I haven’t really tried since I figured out to drop back down in the dip before pushing away. I didn’t wear grips and was afraid I’d tear. My left thumb was getting raw after 2 rounds so in the third I tried the grip with my thumb over the bar and actually got it! When I’ve previously tried it felt like I was going to fly off the bar, but I also had a lot more momentum from pushing away at the top. Was able to do every set unbroken and no bloody hands! Finished 6 rounds plus the run and push-ups.
I don’t understand it, but I’ve been enjoying these longer workouts lately.
I woke up sore in my low back and wasn’t expecting it. Has to be from throwing my 2 nieces around all day yesterday because I don’t think I’ve been sore there from lunges or push-ups before. I’m definitely also sore in my glutes and hips from the lunges and my shoulders feel a little tired from the push-ups. Was tired from the combination and the drive home last night so slept in. Went to the chiropractor before hitting the 5:30 class.
3 Deadlifts (315#)
Both movements every minute. Didn’t wear a belt and felt great. Took my time on the burpees.
Warmed up with 5 thrusters at 45# and 95#.
5 Thrusters (135#)
8 C2B Pull-ups
Rest to normal breathing
I did everything unbroken. My rounds were finished at 0:27-1:50-3:27-5:13-6:50, which comes out to the last 4 rounds of rest plus work being 1:23-1:37-1:45-1:37. I did the first two rounds of chest to bar butterfly and then switched to kipping for the last 3 rounds. The thrusters were the easy part and might have been able to go with 155#.
3 Rounds NFT
25/25m Prowler Sprint (180# – sled + weight)
75m/75m Farmer’s Carry (44# KBs)
3 Tire Flips
Both ways using high handles on the prowler. I didn’t stop at the turn-around on my carries and went unbroken. The tire flips were almost effortless. I pretty much went from movement to movement without taking extra rest.
Handed the reins over to Michelle for a different programming perspective. Woke up with a little headache and never really went away. Didn’t do much specific warm-up other than bottom squat hold and some shoulder stretching.
45s on / 15s Rest
Old school core work. Got really tough at the end.
25 Clean & Over Shoulder Toss (20# Slam ball)
25 Plyo Lunges
40′ Partner Wheel Barrow
50 Jump Rope
25 Ring Mountain Climbers
200m Sled Drag (70#)
200m Sandbag Run
1 Legless Rope Climb
5 Tire Flips
Got through 2 rounds + 50 reps, 2 rounds + 50 jump rope singles, and 3 rounds.
It was supposed to be 50 mountain climbers but I messed up. Whoops! Trying to run with the sled was the toughest thing by far. Sandbag runs are never easy either though. Can’t remember the last time I’ve done a rope climb but did all 3 legless without any trouble.
25 yards down and back
50 yards down and back
So 600 yards total. Again, not a good running performance for me.
Fell back asleep until almost 8 this morning. Needed it. My abs are sore from the sit-ups Friday night and my legs are sore from all of the activity yesterday. Got up and headed out for a run since I know I won’t want to do it in the rain tonight.
Run Every Day
Went out slow with a 10+ minute mile. It was into the wind. 😉 Couldn’t let my average pace have so many digits so I picked it up on the way back. Went 2.1 miles in 20:46. It said my average heart rate was 136, but the chart shows it spiking hard for the first 0.6 miles and there is no way that’s correct. Steps per minute were in the 170s too, which is becoming normal.
Seven days and over 15 miles, not including any running in workouts, like the 10x200m yesterday. Hopefully my joints get used to the running or this may not last the entire month.
Crossover Symmetry Activation
Bottom Squat Hold
Thrusters – 45 & 95#
Death by Thrusters
With a continuously running clock…
1 Thruster in the first minute
2 Thrusters in the second minute
3 Thrusters in the third minute
… until failure
I forgot I’ve done this before. It was a long time ago, in September of 2012, when I got 7+7. Today I went through the round of 8 unbroken for an easy PR and it didn’t feel bad. Then I think I went 5-4, 5-5 (or maybe 4-3-3?), 4-4-3, 4-4-4, and 3-3-2-2. It all blurs together. I finished 12 minutes and got 10 in the 13th. It started to get pretty terrible in rounds 9 and 10.
15s MU + L-sit
Ended up being about 12 seconds in the L-sit each time. Was really feeling it by the end and the last muscle-up wasn’t easy.
Buy-in: 400m Run
Rest 3:00, then…
# Burpees from AMRAP
* Can you finish in 3:00?
Came up with this little gem early in the week. Sounded challenging but doable. I managed 26 burpees, which got pretty slow after 10. Had a good pace doing them the second time and then tried to push the run. Finished in 2:57!
Fun & Dirty
No set plan, we got out the tires and flipped them around a bunch.
I’m out in Park City, Utah for the week. It’s our once-a-year Grand Meetup for Automattic. Got up bright and early and headed over to Chris Spealler’s gym with Simon for open gym from 6:30a-7:30. This gym is massive!
Every 1:30 for 6 sets
Brutal at over 6,000 feet above sea level. I had to split the last set into 6+4 with a very short breather.
Next Simon and I did kind of a relay workout where one person would do GHD Sit-ups while the other would flip a tire once, jump in the middle, jump out, run to the opposite wall, and run back to switch. The tire was mid-size. We flipped it a length of about 36 feet and then back. The sprint distance was about 56 feet and I’m guessing the tire was maybe 150-200 pounds, give or take.
We partied at the box last night for Casey, who is going away to be a Navy diver in just over a week. Went in to the 10am this morning.
First time in a year I didn’t bring my bag to the gym, so didn’t have my good rope and had to use one that was hanging on the wall, with about a foot of extra cable hanging off the one end. There was a screw-up with the clock anyway, so wouldn’t have been able to set a PR. These movements are actually in the wrong order as well.
Odds: 8 Ring Rows
Evens: 8 Ring Dips
I’ve always been pretty terrible at ring rows, but I was able to get 8 for all 6 sets. Did all of my ring dips strict too.
20 Sandbag Clean and Toss over Shoulder
150m OH Run (45# bumper)
Finished in 13:44. Had to stop about 2/3 of the way through each run because my shoulders were on fire. Other than that, didn’t stop on anything.
Back at 3pm for some lifting.
Clean + Hang Clean + High Hang Clean, with about 2:00 rest between sets. I used 115#, 125#, 135#, 145#, 155#, 165#, 175#, and 185#. Last set was a new high for this complex. (I’ve actually done this up to 195#, but that started at 135#. Only have done 175# with power cleans) Still not using wrist wraps or lifting shoes, and it’s actually feeling pretty good.
2 Cleans (205#)
Rest 5 minutes.
1 Clean (225#)
Rest 3 minutes
1 Clean (235#)
Up until a week ago, my max clean was 230#, so it felt really good to get those rep at 235# after already having done so much cleaning.
Without thinking about how many front squats I had already done, I was going to do a 5×3 of back squats with 275#, but I got 2 reps in and had nothing in my legs, so I called it quits before I hurt myself.
5 @ 135#
5 @ 135#
5 @ 135#
5/5 @ 45# DB
5/5 @ 45# DB
The issue I’m having with a weak right arm on bench press is following me along to overhead. I switched up to DBs after the 3rd set to try to make sure each arm got work. It was a struggle to get 5 reps on the right side with the 45, but not much of an issue on the left. Weird.
This weekend was all about home improvement projects. My Dad came down and we got a lot accomplished. Took all day Saturday to tear out a deck and two walkways. Then on Sunday we scraped up glue from a floor I removed, laid down luan, and started laying new flooring. I did a bunch more work on the floor yesterday and only have one closet to finish up. So while I had 3 rest days from CrossFit, my body got plenty of work; my knees feel like someone hit them with a baseball bat.
Ready to get back at it today. Missing Monday kind of screws up my week because I had to fit in back squats today, but I’ll adjust. Worked out in my garage around 11am.
Week 4 of the squat program and things are getting interesting! I warmed up with 5 @ 45# and 5@ 95# and then went right into the working sets. It was a big jump, but I knew it wasn’t going to be easy so I didn’t want to burn out by doing another warm-up set.
10 @ 185#
8 @ 205#
6 @ 220#
6 @ 235#
6 @ 250#
4 @ 265#
Last two sets were brutal. A couple of months ago 255# was my 5RM, so I think this program is working.
I knew I wanted to push press today, but had no idea what I would do. After finishing the back squats, I came up with this on the fly. Something new to try. I didn’t originally have the MAX set on there, but once I got about half way through and was feeling ok, I figured I’d give it a shot. Warmed up with 5 @ 45# and 5 @ 95#.
7 @ 105#
7 @ 115#
7 @ 125#
7 @ 135#
7 @ 145#
MAX @ 155# (8 reps)
Overall this session felt better than I expected considering the shit I put my body through the last few days. During my warm-up squats I wasn’t sure I would be able to do much because my knees were feeling pretty messed up.
Went to Survival Fitness for open gym at 8pm for a second session of the day.
10/10 Leg Swings (F-B, S-S)
Evens: 3 Weighted Pull-ups
Odds: 3 Weighted Dips
I used a weight belt for both, with a KB attached. For pull-ups I went 25-25-25-30-30 and should have pushed it a little higher on the last two sets. Wasn’t easy, but should have struggled more. On dips I used 25-30-35-40-53. Could have pushed more there too.
I loaded up the small sled with three 45# plates, attached some straps around my shoulders and did a bunch of long drags with it. In between, I was doing some jumps into the middle of 2 big stacked tires and exploding out of the middle for a 2nd jump right away. Not a super intense night, but I was pretty much on my own and got to try a couple of new things.
Up for the 9am today. I was thinking about just doing some rowing, but I have 48 hours to recover before the competition on Saturday, so I’ll be fine. Not feeling too bad after doing “DT” yesterday.
20 Air Squats
20 Reach to the sky and then down to the toes
20 PVC Pass-thrus
In the second minute of DUs I knocked off 78 unbroken, a new PR. That’s 3 PRs this week on my DUs, up from 44!
5×20 Weighted Sit-ups
I used 20# KBs, a 45# KB, a 60# DB, 30# DBs, and a 62# KB. Crazy how tough these get and how much you can sweat from doing sit-ups
Thrusters (45# empty bar)
Holy shoulder burner! I knocked out the first 42 thrusters unbroken, but that may have been a bad idea for the rest of the workout. I did 10 push-ups to start, but then it was pretty much 5 at a time for the rest of the workout with a few streaks of 4s or 6s in there. In the second round of thrusters I broke it down into 10-12-8 and then 10-8 in the final round. Finished in 11:13.
100y Sprint (50y down and back)
After doing CrossFit for nearly a year, these were the first tire flips I’ve ever done. Really liked this finisher.
After I got home I went out to the garage for some dynamic low box squats. In order to keep my body guessing, I went with lower weights than I’ve been using for these, which also let me have faster reps. My legs were pretty tired from all of the thrusters anyway.