For some reason I had 3 rounds in my head so I went unbroken on the 3rd round of wall balls. Then of course I had to do the 4th round unbroken. Guess it worked out because I made both. About 242 reps total. Class was rowing, but I’ve been rowing plenty so substituted the running. Most of the time we have 1:00 of rest between rounds, but not today.
Up early and headed down to Chesaning for the GLBRT (Great Lake Bay Regional Throwdown) at CrossFit Steel Courage. Bryan and I teamed up and we also had Michelle and Jess team up.
Event #1
8:00 AMRAP
10 Pull-Ups
20 Wall Balls (20#, 10′)
30 Double Unders
We alternated movements the whole way. We both messed up way too much on our dubs, which sucked. In practice we had done 8+24 in 10:00, not having the correct time. Today we got 6+29, so our practice was better and we even made sure to have the wall ball picked up and ready today which we didn’t do in practice. We placed 8th in this. Should have been a good one for us. Meh!
Workout #2
Part A
20 Clean & Jerks (85/115)
20 Clean & Jerks (95/135)
20 Clean & Jerks (105/155)
Part B
2:00 MAX Deadlifts (145/205)
We had recently done the Grace thing in the Team Series, so didn’t practice this one at all. We decided to go a little more than pacing and push it by doing 7-7-6 on the first two weights and were hoping for 5-5-5-5 on the 155# bar. Well, we got the first 5-5 and then it fell apart having to go with 5 doubles. We finished at 3:55 and then got 59 deadlifts. They subtracted a second from your score for every rep of the deadlifts, so our “time” was 2:56, good for 6th place.
Workout #3
21-15-9 (1 person on each movement)
OHS (65/95)
Box Jumps (20/24)
45 Toes to Bar (1 person working)
9-15-21 (1 person on each movement)
Thrusters (65/95)
Burpees
This one is kind of confusing, but basically both movements are being worked on at the same time in the first and last part, but nobody can start the set of the next number until the set before is done.
I did 21 box jumps, 15 overhead squats, and 9 box jumps, with Bryan doing the opposite movements. We went 12-13-10-10 on the T2B. I did 9 thrusters and he did 9 burpees. Then Bryan did 8 thrusters and I think I only got in 5 burpees; was dying on those. I finished the set of 15 with 7 thrusters and he killed off the burpees. I think we went 5-6-5-5 on the last set of thrusters and I have no idea how we split up the burpees. Finished at 5:59 to destroy the 7:07 we did a week ago. That got us 5th place in the workout. The thrusters actually felt pretty good today compared to our practice, but we used a much different strategy that worked out. Easily the highlight of the day. We were pretty pumped after that improvement and pushing it.
Overall we were the 7th place team. Just didn’t have any high enough finishes for the big points. Wish the first workout would have gone better, but the huge PR on #3 made up for it and then some. Fun day!
Feeling good again today, so glad the head cold moved through quickly. In around 5:30 to get half of the Team Series workouts done.
Warm-up
3×8 Reverse Hypers (160#)
Crossover Symmetry Activation
Muscle Snatches
Team Series #5
Karen: 150 Wall Balls
Grace: 30 C&J
Diane: 21-15-9 Deadlifts & HSPU
Randy: 75 Snatches (75#)
Each person on the team does one benchmark. I got to do my first Randy. Went 15-10-10-7-8-8-5-6-6. After 25 my shoulders felt like they were going to explode. Took me 5:01 in the splits (and 4:57 by video) but sure didn’t feel like that long. Our total time was 20:49 with splits of 5:47, 8:41, and 15:48.
Team Series #8
200 toes-to-bars, while 2 teammates hold loaded barbells overhead
200 shoulder-to-overheads (135/95 lb.), while 2 teammates hang from the pull-up bar
Horrible! For T2B I think I did 4 sets of 10 and then maybe 7 and 7, maybe? Not sure. We finished those at 7:41 and literally took about a minute to peel off wraps and shit before we started on the S2OH reps. We paired up doing 5 and 5 the whole way and then switched with the hangers. Just kept moving. Hanging wasn’t a big deal, especially using a mixed grip. We finished at 17:23.
Shoulders are absolutely destroyed! Events 6 & 7 tomorrow.
Bryan and I wanted to test out a couple of the workouts that we have to do next Saturday in a local partner competition.
Warm-up
2×10 Reverse Hyper (210#)
Bottom Squat Hold
Shoulder Stretching
PVC Pass-thrus
GLBRT Workout #1
10:00 AMRAP
10 Pull-Ups
20 Wall Balls (20#, 10′)
30 Double Unders
Went well. We got 8+24 by alternating every movement. Basically it’s just a wall ball workout. Didn’t realize this was changed to an 8 minute AMRAP, so will be even easier.
GLBRT Workout #3
21-15-9 (1 person on each movement)
OHS (95#)
Box Jumps (24″)
45 Toes to Bar (1 person working)
9-15-21 (1 person on each movement)
Thrusters (95#)
Burpees
The 21-15-9 was easy. Not a problem with toes to bar. Set of 9… okay. Then the sets of 15 and 21 = DEATH!! It got nasty in an instant. Took us 7:07.
Accessory
5 Sets
5 GHR (orange band)
20 Alternating DB Curls (30#)
I probably could have gotten without the band looped around my shoulders, but I didn’t want to be struggling so much I did the movement incorrectly.
Can’t remember the last time I’ve done a weighted pull-up. Seemed harder than it should have been. The push-ups weren’t very hard, but something different.
Weightlifting
E2M 20:00
Power Snatch
Hang Squat Snatch
OHS
Warmed up with a little work at 45-75-95#. Started with 105# on my first set. Increased by 10# up to 155#, then 160#, and finally the final 3 sets with 165#. Bringing the bar back down and getting a solid grip on it for the hang snatch was probably the hardest part; really felt it in that thumb area. I think the tempo overhead squat work is helping already. Felt more comfortable in the bottom position and the OHS felt like butter.
Conditioning
200m Run
40 T2B
200m Run
Quick one. I went with sets of 5 toes to bars without much rest between, which served me well up until the final 5 reps where I went 1-2-2 I think. Finished in 3:38 with enough in the tank where I could still run hard the 2nd time around.
Midline
4 Rounds NFT
30s Hollow Hold
50 Double Unders
First hold was rough but was able to do each one without breaking. Each set of dubs were done unbroken too. Rested about 60-90 seconds between rounds. Abs are pretty sore from the weighted GHDs yesterday.
Got in some solid work but nothing crushing. Will be thankful for that with the workout that is planned for tomorrow.
My legs have been so fucking sore yesterday and today. Sunday hit me hard and the 107 wall balls yesterday didn’t help.
Warm-up
3×10 Reverse Hypers (210#)
Bottom Squat Hold
Hip, hamstring, calf, and ankle stretching
Strength
Pause Back Squats (2s in hole)
5×45#
5×115#
5×185#
2×225#
EMOM 10:00 – 2×245#
Good grind. Having been squatting much in the last month after a pretty good back tweak on vacation.
Conditioning
8:00 AMRAP
1 Curtis P (95#)
2 Snatch
3 OHS
4 T2B
Not sure why, but I’ve always remembered a Curtis P being a squat clean so that’s what I did. Most results I’ve found through Google and a video from SealFit show power clean so I guess that’s what I’ll do in the future. Shit, some results even said it was a hang power clean. So who is right?
This felt pretty rough at the beginning with my legs so tight. I dropped the bar after the Curtis P since I had to reset my hand position anyway. Snatches right into OHS unbroken each round. Started out as a sub 1:00 pace, started to fall off, but then with 1:30 left I turned it on to catch up and get exactly 8 rounds. Had about 7 seconds after dropping off the bar, but that’s not enough time to get to the bar and complete a Curtis P, so I assumed the rest position.
5x
100m Sprint
Walk back to recover
Again, pretty tight in the first sprint, but felt pretty good after that. My shoes felt a little odd after wearing lifters for about 40 minutes.
Finally was able to sleep past 7. Still went to bed late, but felt good to get some solid sleep. Warmed up with some yoga type stuff and OHS stuff with a training bar.
Strength
Overhead Squats
5×45#
5×95#
3×115#
3×135#
3×155#
3×175#
I haven’t been able to finish a triple at that weight in quite some time. Not sure what has been going on with my mobility. Felt pretty good, so bummed I didn’t have more time to go up 10 or 20#.
Conditioning
6:00 AMRAP
2-2-2-4-4-4-6-6-6…
Power Cleans (135#)
Handstand Push-ups
I did all of the power cleans TnG unbroken. Unbroken on HSPU through the 4s and then sets of 3 at a time. Finished the 2nd round of 6 cleans and got 3 HSPU.
Rest 2:00, and then reverse the ladder starting with the round you left off in. Different movements.
Last night I was exhausted from driving down state to golf in the morning and the long night run. Got nearly 10 hours of sleep. My legs are feeling some fatigue this morning but HRV was good. I’ve dropped 6 pounds since getting my diet back on point a week ago.
Warmed up for Super Sunday with Crossover Symmetry Activation, a 500m row, and some C&J with 45 and 95#.
Open Workout 13.4
7:00 AMRAP
3-6-9-12…
C&J (135#)
T2B
I haven’t done this since the Open that year when I got 82 reps. Got 75 today. I guess I should have gone back and read what I did back then. Whoops! Did the first 3 clean & jerks unbroken, then all singles. Did sets of 3 toes to bars until the 12 when I did 3 sets of 4. I could have easily beat that old score by stringing together more T2B.
Accessory
10:00 EMOM (alt)
5 Pendlay Rows (165#)
15 V-ups
I tried to squeeze each row for a second at the top. Focused on quality v-ups.
10:00 EMOM (alt)
5 Deficit HSPU (2″)
5/5 Weighted Step-ups (#106, 20″)
I did the first round of handstand push-ups strict and 3 in round 2 I think. Then a quick small kip. Held two 53# kettlebells for the step-ups. Actually started out at 24″, but 4 reps in I realized that was too high and flipped the box. Haven’t done them in a long time so forgot about the leg being parallel in the step. I think I might start doing these once a week to try to heal my quad.
Midline
Tabata Hollow Rocks
Horrible! Worst performance I’ve had with these that I can remember. I only made it through 3 rounds without an extra break. I think I got 119 total reps. Core was pretty shot after the T2B and V-ups.
Run Every Day
Didn’t rain all day like the forecast called for. Headed out for a run before 6pm. Went 2.71 miles in 26:50. Little on the humid side.
Didn’t get in a morning run. This diet needs to change today! Went to Intuition at 9.
Warm-up
Crossover Symmetry Activation
Bottom Squat Hold
PVC Good Mornings
Air Squats
Strength
Deadlift
5×45#
5×155#
5×245#
5×295#
3×315#
3×335#
3×365#
3×385#
Felt pretty good. Not going to push it and get hurt again. Slow and steady progress.
Conditioning
Part 1:
2-3-4-5-6 Muscle-ups
2-4-6-8-10 HR Push-ups
Part 2:
10-8-6-4-2 T2B
10-8-6-4-2 Goblet Squats (53#)
Trying to do 2-4-6-8-10 with MU would take me a really long time. Cutting back to 20 total reps was a wise mood and still a challenge. I took a little walk in between my MU sets in those last two rounds so I wouldn’t stare at the rings and jump up too fast. I did my sets as 2, 3, 4, 2-2-1 (tried for 2-3 but failed the last one), 2-2-2. I was done with the first part before 6 minutes I think. Lost my grip on T2B after 8 of 10 and then my hips kind of died from the muscle-ups at the end of the round of 8 when I went 5-3. Finished in 9:40. Other than the open workout, that’s the most muscle-ups I’ve done in a WOD I think.
6 Rounds
45s Row
1:00 Rest
Hit 235 meters for the first 4 rounds, then 231, and pushed it for 245 on the final one. I was on a rower by myself so didn’t have to get off, but my ass was burning when I finally did.
Run Every Day
Went out in the afternoon for a break from work. 3.83 miles in 37:22. Didn’t wear the HRM since it was hot out and didn’t want to create more tan lines than I already have from golfing. It’s hard for my personality not to be concerned with pace, but it’s also kind of relaxing. Feeling better and better with running skill improvements each time out.
Nick Momrik's Fitness Logs 