Feeling good! I can’t wait to start trying out the shoulder next week.
Warm-up
2:00 Bottom Squat Hold
3 x 30s Box Shoulder Stretch
3 x 25 Band Pulls (thicker red band)
2 x 1:00 Laying KB Hold (each side, 25# KB)
3:00 Bottom Squat Hold
Strength
Warmed up with 5×135# pendlay rows and 5×135# RDLs. Then super set these two…
5 Rounds
5×185# Pendlay Rows
10×185# RDLs
90s Rest
Conditioning
7:00 AMRAP
* 5 box overs EMOM starting at 1:00
15 GHD Hip Extensions
15 V-ups
I got either 5 full rounds plus 5 more hip extensions. I flew through the box overs, but those v-ups got slow.
Did a 6:00 squat hold after class. Will get in 15 more minutes throughout the day. Yesterday I did 5×5:00 without a problem, so I’ll make it a total of 26 minutes today.
Third day of test week. I went to the 5pm for a change today to workout with Brent and a different crew.
Warm-up
Air Squats
Star Jumps
Arm Circles
Zombie Kicks
1RM Front Squat
10×45#
5×135#
3×185#
2×225#
1×265#
1×285#
1×305#
Fx320#
Damn! Wish I had done 315#. Got stuck not far above parallel and had to dump it. 305# was no problem.
MAX 45# Barbell Curls in 1:30
It was ring dips, but all of other stuff from this week has aggravated the shoulder a bit. Managed to get either 36 or 39, so I guess I’ll say 36.
MAX V-ups in 2:00
We were also supposed to start with a max effort set. I did 27 to start and 50 total. Hips just shot by the end. Couldn’t even lift my legs.
1,000m Row
I rowed 3:25.3 in February, so was shooting for close to 3:20. My goal was to keep my pace at 1:40-1:42 until the last 100-150m and then give it everything left. I managed to hold that until I got inside 400m to go and then it was a battle. Ended up with a 3:21.7, so almost a 4 second PR. We were absolutely destroyed after that.
I’m sore from the weekend of squats, but nothing terrible. You know it, 9am.
Warm-up
4 Round Tabata Mash-up
Air Squats w/ Pause
Zombie Kicks
Shoulder Stretching
14:00 EMOM
Evens: 5 V-ups (no hands OH) + 5 Deadlifts (135#)
Odds: 5 Power Cleans (135#) + 5 Box Jumps (24″)
Did the modified v-ups instead of T2B.
10 Rounds
10 Burpees
20s Rest
Started out flying with 19 seconds for each of the first two rounds. Then I started to hit the wall and did my best to hold on. Finished in 7:36. I almost did a 10:00 EMOM of 10 burpees or Tabata burpees yesterday; I’m glad I didn’t.
I guess I’m just getting old or getting used to the early bed times. 9am for the 5th day this week. Feeling good though.
Warm-up
“Whip It!”
Play the song by Devo. Do jumping jacks throughout and then a burpee each time they say “whip it” during the song. Be careful not to mistake “whip”, which they say on its own several times. We were definitely warmed up after this.
Strength
Bench Press 5×1 @ 90%+
10×45#
5×135#
3×185#
1×205#
1×215#
1×225#
1×235#
Davy, Shaun, Matt, and I rotated through on the same bench. Ran out of time, but I think we were all pretty much done at the end there. Just 5# shy of my PR, so I’m happy with that. Didn’t have my right arm lagging behind like I used to, but my right elbow issue went away in the last couple of months too, so maybe it was related. My left arm actually was a bit behind on that last lift today.
Accessory
12:00 EMOM
Odds: MAX unbroken strict ring dips
Evens: MAX unbroken strict pull-ups
Went 15-10-6-7-5-5 on dips and 9-5-5-5-5-4 on pull-ups. Pathetic numbers for pull-ups.
Conditioning
21-15-9
OHS (95#)
OH Lunges (95#, total reps – not each leg)
Fuck! Fuck! Looking at this I figured wrists would be a limiting factor, but that was the least of my worries during the workout. I did the first 21 OHS unbroken with my shoulders shaking all over the place for the last 5 reps, and holy shit was that a mistake. I’ve never felt a burning in my quads during a metcon like this one. I’d get down into a toes squat to rest when taking breaks and that even felt horrible. Brutal brutal workout. I managed to power through the sets of 9 unbroken with a short break between movements and finished in 9:25.
I made it through 2 naps today without any sweats, so figured I could get back in the gym. Went it at 8pm for open gym.
Warm-up
450m Run
PVC pass-thrus
Banded Good Mornings (green)
Strength
Warmed up with 5 deadlifts at 135#, 5 Pendlay rows at 115#, 5 deadlifts at 225#, 5 Pendlay rows at 135#, and 3 deadlifts at 315#.
10:00 EMOM
Odds: 3 Deadlifts
Evens: 5 Pendlay Rows
The plan was to use 85% of 1RM for the deadlifts, so I threw 385# on the bar and used 145# for the Pendlay Rows. Got through the first round and the first deadlift of round 2, but had to drop weight. Went down to 345# the rest of the way, which was plenty hard enough. I need to get back into deadlifting more. Being sick has some to do with being weak, but my body just isn’t used to the weight either.
5×3 OHS
3 @ 95#
3 @ 125#
3 @ 145#
2 @ 165#
2 @ 165#
Ugh, so frustrating! Nowhere near my 3 rep max and I failed on it in two attempts.
Core
5 Rounds NFT
ME Ring L-hold (knees up)
10 V-ups
Felt pretty good on these but could tell I was getting a little tired. It’s hard, but I have to realize it’s probably going to take a week or two to get myself back to pre-MudCrud fitness.
My body is feeling a little beat up today, but planned to rest tomorrow anyway, so might as well hit it hard. Matt, Cora, Kevin, and I trained at 10:30am.
Warm-up
500m Row
PVC Pass-thrus
Back squat and shoulder press warm-up with light weights
Strength
Second week of the squat program, so while everyone did the 5 sets of 3 back squats around 90%, I did 4 sets of 8 with increasing weight.
10:00 EMOM MOFO
Evens: 3 Back Squats (90% of 1RM)
Odds: 3 Shoulder Presses (90% of 1RM)
I did my first 3 sets of back squats on time, took off the 4th round of back squats to rest for my heaviest set, and finished it on the 5th round. I had to do 8 reps each set, using 185, 205, 220, and 235. Pretty rough. On shoulder presses, 90% calls for 145#, but I don’t think that would be possible for me, so I used 135# for the first 4 sets and 140# for my final set.
Strength WOD
This one comes from some of the CrossFit Level 1 Seminar Staff. They absolutely crushed it. I think Khalipa did it in 4:17.
For time:
10 Shoulder Presses
15 OHS
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats
Rx is 115/75 for this one. My time was 14:03. Great barbell work there.
Conditioning WOD
Just keep moving in this one.
12:00 AMRAP
10 Jingle Jangles
10 V-ups
10 HR Push-ups
10 OH Walking Lunges (45/25)
I completed 7 full rounds, 10 jingle jangles, 10 v-ups, and 1 push-up for 7+21.
Finisher
Tabata Mash-up
Ring L-sit
Ball Slams (15#)
I did knee tuck sits each round.
Took us about an hour and 40 minutes to complete everything today. I have a feeling the legs are going to be wrecked for a couple of days.
Enjoying my vacation, so I lazed around all day. Didn’t even get dressed until 6, so went to the 8pm class.
Warm-up
3 Rounds
1m V-ups
1m Plank
1m Bicycles
1m Flutter Kicks
1m Russian Twists (35# KB)
1m Rest
This was a doosey! It’s been awhile since it was this hard to hold a 1 minute plank, but I did it each round. I didn’t realize how sore my hamstrings were until those bicycles. I guess the abs got a good workout yesterday with the Zercher squats.
Strength
5×3 Floor Press
My shoulders are still feeling a little weird from the hour of Insanity with the weight vest and my back is still messed up, so I wasn’t sure how this would go. Went 135#, 155#, 175#, 195#, and 215# for 3 reps each. That was my goal for the day. Since we had plenty of time, Brent decided to go for one more set and hit his, so I said “what the hell” even though 215# was far from easy. Loaded up 225# (my previous 1RM) and squeezed out the 3rd rep. That’s even better than my bench press 3RM, so I’m convinced I have a distinct disadvantage in the bench because of my long arms.
WOD
5 Rounds
30 HR Push-ups
20 Kroc Rows (60# DB, 10 each arm)
10 Ring Dips
I can’t remember the last time I failed to finish a WOD. I wasn’t really expecting to have a 16 minute time cap either since some of the times on the board were over that. I’m going along thinking I might be able to get it done under 20:00 and Cari says we only have 1 minute left! I finished 5 rounds and 5 of the push-ups. Arms were just fried from doing 6 sets of floor press. I figured the push-ups would kill me, and they sure did. After round 1 I was struggling to do 5 at a time. I also know I was in trouble when I couldn’t even do the first 10 ring dips unbroken. But I didn’t have to resort to using a band at all, so that’s good. I think there were only 6 or 7 people all day that finished this one.
Was thinking maybe I’d take the day off, but felt good when I woke up, so went to 9am.
Warm-up
5 Rounds
20 Russian KBS (30# KB)
6 Burpees
The swings were so easy so I concentrated completely on the hip drive.
Strength
5×3 Deficit (3″) Deadlifts
Warmed up with 10 @ 135# and then used 225#, 295#, 325#, 345#, and 365# for my working sets. Solid.
WOD
12:00 EMOM
5 Deadlifts (255# – use 70% of 3RM)
7 V-ups
Holy shit did that 255# get heavy. It was hard to get the first rep going in the last 4 or 5 rounds. Powered through the v-ups without much trouble, but took my time on them in the final minute.
Finisher
30-20-10
Box Jumps (24″)
HR Push-ups
Didn’t take more than a minute or two of rest after the WOD and “jumped” right into this. Started out without rebounding, but then saw Cora rebounding so I had to step it up. Couldn’t let her beat me in my strength, especially since she probably has the upper hand in the push-ups.
I felt like shit all day yesterday after the workout. I’m not sure what’s going on with me lately. Either my cardio is that bad that the workouts are killing me or I’m learning to push myself harder and that’s draining everything I have. Went to the 9am today.
Warm-up
50 Butt Kicks
50 Jumping Jacks
50 High Knees
50 Zombie Kicks
50 Lateral Hops
50s Plank
50 Bicycles
50 Hip Thrusts
Really felt the hip thrusts in my ass and hamstrings.
WOD
Tabata – Lateral Over the Bar Burpees
1m Rest
Tabata AbMat Sit-ups
1m Rest
Tabata Pistols
1m Rest
Tabata Ring Dips
1m Rest
Tabata Ring Rows
Much harder than it looks on the board. I listed them here in the order I did the WOD. I think it was good to start with the burpees and then sit-ups because I was freshest at that point. Managed 49 over the bar burpees and 91 sit-ups. Tried to do strict pistols but just wasn’t happening, so after a couple of reps I started holding a post for balance and support. Alternated legs each round and ended up with 60 reps. I went strict for the first 4 rounds of ring dips and then used a purple band the rest of the way to get a total of 49 reps. Started with straight leg ring rows and moved my feet in as they got harder. 55 reps there for a total of 304 in all.
Finisher
12:00 AMRAP
10 Side Bends on each side (53# KB)
10 V-ups
Once again, the WOD killed me and I was ready to be sick. Went kind of slow, but managed to get 7 rounds in.
Nick Momrik's Fitness Logs 