Pretty tired from not getting much sleep the last two nights. Damn Halo! 🙂 We kind of did some fun unusual stuff today at the gym.
Warm-up
Did 4 rounds of Rowling. Hard to do a lot with a big group.
Strength
Speed Bench Press
10x3x155#
Warmed up with 10×45 and 3×135#. Didn’t want anyone to go over 60%.
Conditioning
100 Partner Wall Ball Tosses over object
Most people went over a pull-up bar. Bryan and I went over a stack of boxes for more space. We had them stacked 24-30-30″. Pretty fun going unbroken.
We split into 3 teams and did a relay race with:
4 Rounds
20 cal Row
15 Sandbag Toss over Shoulder
Move Shit
I think I had a 20# MB, 35# KB, and 53# KB set out for each team. We had to take all of the objects down about 30-40 feet and then back to the starting point. Teams had 4 people so you got a little rest waiting for your turn. Each station could only have one person working and you couldn’t move on until the person in front of you was done.
Today marks the 4 year anniversary since I started doing CrossFit. Changed my life!
Was up late playing Halo 5 last night. First time I’ve done that playing videos games in a few years. Made it for the 10am class. Weighed in before class for the challenge since the party is tonight. On my scale at home, I went from 16.3% to 13.4% body fat and 208.7 to 198.7 pounds. At the gym I think I went from 20% to 17.5%, but that’s with using it on the “normal” setting instead of “athlete” to make it consistent across the board for everyone.
I definitely feel a lot better and have said for a long time that 195-200 is a better weight for me to carry around. That body fat % still seems high though.
Warm-up
Bottom Squat Hold
Ring Hang Stretch
Good Mornings
Presses
OHS
Conditioning
5 Rounds
5 Hang Power Cleans (95#)
5 Front Squats (95#)
5 Push Presses (95#)
5 Back Squats (95#)
5 Burpees over the bar
Went unbroken and took a few breaths between sets that I probably didn’t need to. Finished in 6:39.
16:00 AMRAP
Partners share reps and run together.
40 Wall Balls (20#, 10′)
20 Burpees
200m Run
Weston and I went sets of 10 wall balls and caught the person’s last throw off the way to save time. Went 5s on the burpees. we were in our 5th run when time ran out but finished with a solid pace on the last run, so probably about 16:20-16:30 or so.
Picked up Papa John’s on the way home from the gym. 🙂
The closer grips are feeling better and better. Empty bar with a jerk (or even closer grip) is no issue now.
Conditioning
10:00 AMRAP
5x
Wall Ball (20#, 10′)
Goblet Squat (20#)
15 Russian Kettlebell Swings (70#)
30 Double Unders
The double squat wall balls (not 2-for-1s) were a little confusing. I think I did an extra squat on the 5th “rep” a few times. Kept a pretty steady pace. Missed a few times on dubs. Finished 6 rounds plus the wall ball squats and swings. Picked up the rope but didn’t have time to get any.
Accessory
5 Rounds
10 Decline Push-ups (16″)
6 Ring Rows
All unbroken sets and unbelievably no struggle.
Back to the gym around 6pm
Rowing WOD Week 13 Session 2 – Engine
300 cals at 20s/m
5:00 Rest
200 cals at 22
4:00 Rest
100 cals at 24
3:00 Rest
50 cals for time
Results:
18:40 – 4,616m – 962cal/hr
12:14 – 3,057m – 979cal/hr
5:54 – 1,509m – 1009cal/hr
1:32 – 537m – 1847cal/hr
The distances all include some run off after finishing since there isn’t a way to set a calorie workout on the Concept 2. Total comes to 9,710 meters for the session. In the 50 calorie row I started out holding over 2,000cal/hr through 30 but the burn started to kick in and I was losing power. Not sure why I didn’t think to kick in for a sprint in the last 10 calories or so like I would try to in a distance sprint. Felt pretty smoked after that but would have been a decent 500m time after having spent 36+ minutes on the rower.
Planned all 10 minutes at 175# but it was feeling pretty good, so after 3 I decided I’d bump it up for the back end. Got a little iffy on the last couple with 185#, but no misses = a good day. I miss doing stuff like this.
I wish I had set the camera better so I could get the full bar path. It looks like it gets out a few inches from the starting point, but pretty good for not working on it in months.
I’ve been wanting to test this one out for a while since I haven’t done it in more than 2 years. Perfect day for it. Went all the way up with no misses. Started taking breaks after sets around 30 or 35. On the way back down I missed once on the 40 and twice on the 30. Cruised home with no rest when I got to 25. Finished in 9:30 which is a PR by 4:05!!
That was a fun session.
Went to the chiropractor at 5 and then to the 5:30 class at CFi.
Warm-up
Bottom Squat Hold
400m Run
PVC Pass-thrus
PVC Good Mornings
Air Squats
Strength – Deadlift
10×45#
5×155#
5×225#
3×265#
3×295#
3×325#
3×355#
3×375#
3×395#
Haven’t really pushed the weight with deadlifts in months. Wore my belt for the last 4-5 sets and figured I’d see how it felt. I survived.
Conditioning
100 Wall Balls (20#, 10′)
EMOM – 5 Burpees
Also known as Wall Ball Kalsu I guess. First minute was free for all wall ballin’ this time, compared to starting with burpees back in March, when I did 5:54. My minutes ended with 28-45-62-80, so I had to bust my ass with 20 reps left in the final minute. I usually get 10 reps in a Tabata round so I knew it was possible, especially if I was already descending into the squats as the ball hit my hands. The 100th rep was in the air as time hit 5:00 so that was good enough for me. 🙂 My rep counts during burpee minutes were 2-3 reps higher than that version we did earlier in the year.
Accessory
3 Sets
14/14 Kroc Rows (70#)
14 Ring Push-ups (feet on short box since rings were up about 6-8 inches.)
14 Kroc rows at a time is rough if you’re trying to keep a solid back position. I was sweating more from these than the metcon.
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!
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.
Got to the gym at 9:30 to get in my tempo overhead squats for the week. Didn’t really warm-up other than a little bottom squat hold since I had to rush to get done before class started.
Overhead Squats: 5-10-X-5 Tempo
Did singles today due to how much time each rep would take.
45#
75#
95#
115#
135#
155#
175#
185#
Got it, but those last few weights were a constant fight in the hole. I didn’t know if I was going to be able to stand up the last one. Started out with close grip and progressed wider again. The first sets seem to be getting easier and easier each week and I’m still not ending up in a full-width snatch grip by the end, which seems promising.
Warm-up
Banded pass-thrus
Bottom Squat Hold
Butt Kicks
600m Run
Partner Chipper
30:00 AMRAP
60 Wall Balls (20#, 10′)
50 American KBS (53#)
40 Ball Slams (25#)
30 Burpees
20 Push-ups
Paired up with Weston. We did the first round of wall balls in 15s but 10s after that. Swings were 13-12 each in every round, a set of 20 ball slams each, alternating 5 burpees each, and a quick 10 push-ups. Finished 4 rounds plus 21 wall balls.
Lots of shoulders in that one. I figured the ball slams would be the easiest part, but they got hard in the 3rd and 4th round.
Sprints
3 Sets
~75m
Walk back as rest
Got faster each one as I recovered more from the workout.
I rested for over an hour when I get home, but wanted to knock out some stuff I need to keep doing, so in the garage by 1pm for some quick work.
Accessory
5 Sets
6/6 Single Leg RDL (145#)
10 Incline DB Bench Press (45°, 40# DBs)
8 Weighted GHD Sit-ups (40# vest)
Took my time and spent almost a half hour. Should have opened the doors in there because I worked up a hell of a sweat. My right leg seems less stable on the RDLs but it could be that I always seem to do the left leg reps first.
Now I’m done for the day. Time to enjoy this weather!
We finally were able to get in our end of the year golf tournament yesterday. Long day on the course playing 27 holes. Was pretty exhausted last night and slept in this morning, so went to the 4:30 class.
Warm-up
3×10 Reverse Hyper (210#)
Bottom Squat Hold
Strength: Front Squats (22X0 Tempo)
6×45#
4×135#
2×185#
2×205#
2×225#
2×235#
2×245#
2×255#
Gymnastics
4 Sets
7 Ring Rows
1 Muscle-up
4 Ring Dips (strict, after MU)
Conditioning
4:00 AMRAP
5 Power Snatch (115#)
5 Burpees Over the Bar
10 Wall Balls (20#, 10′)
2:00 Rest
2:00 AMRAP
Wall Balls (20#, 10′)
Went unbroken on all movements in the 4 minutes with touch-n-go snatches. Finished 3 rounds plus 2 more snatches. Glad I decided to go with 115 because 95 would have been too easy. Good challenge. Went with sets of 32 and 17 for the wall balls, with rep #50 in the air as time ran out, so only 49!
Didn’t feel like a very good night of sleep again, probably something to do with the change it diet yesterday. Made it to the gym early to get in the first rowing session of the week before 9am. Didn’t have time for a warm-up though.
Row
4x
500m
1:00 Rest
This is supposed to be a good estimation of 2k potential by adding up the row time plus another 10-15 seconds. With that in mind, I set an aggressive goal of 1:37. Made the first two intervals at 1:36.4 but hit the wall hard at the end of the 3rd, and then had nothing left in the 4th. Averaged a 1:38.7 which would still work out to a solid potential PR. Rank of 95 on BTWB for this workout so good shit.
Update: I actually forgot that I tried an increased drag factor. I can’t remember exactly what it was, but pretty sure it was something between 135-140. I’m sure that had something to do with how much I was destroyed by the end. Going to try sticking around 132-133 for this next phase and see how it goes.
My legs were smoked and I was out of it for the entire class. Tried to get in some solid work though.
Strength: 3 Shoulder Press + 3 Push Press
45#
65#
95#
105#
115#
125#
135#
Took it slow and easy.
Accessory
4 Sets
5 Good Mornings
5 Pendlay Rows (Supinated Grip)
Went with 115-135-155-155# for the good mornings and 135-155-165-175# for the rows.
Conditioning
5 Rounds
5 Curtis P (45#)
10 Wall Ball (14#, 10′)
75 Jump Rope
Scale city! My goal was to just move because I knew I didn’t have any intensity left in my tank. Yep, those are singles on the jump rope, which are not easy. Can’t keep a rhythm at fatigue. I had to break them up into a lot of sets after the first round. Went unbroken on the other two movements though and just tried to keep moving even though it was slow. Took me 14:34.
In bed early. Not a fan of this heat wave. Bring back the 70s. Made it to the 9am class.
Warm-up
Bottom Squat Hold
2×10 Reverse Hypers (210#)
10 Air Squats
10 Good Mornings (45#)
5 Burpees
Deadlift
6×155#
5×205#
6×245#
Strength-ish
12:00 EMOM (alternating)
6 Deadlifts
6 Burpees
I went 275# for the first 3 sets, 295# for 2 sets, and 325# for the final. No belt. Felt good.
Accessory
4 Sets
8/8 Kroc Rows (70#)
8 Barbell Curls (75#)
Little heavy for the curls, but tried hard not to cheat the reps. By this point I was nearly soaked with sweat already.
Conditioning
3:00 AMRAP
8 Thrusters (95#)
8 Push-ups
2:00 Rest
5:00 AMRAP
8 Wall Balls (20#, 10′ target)
8 OH Lunges (45# plate)
Push, push, and more push! I couldn’t do push-ups after the thrusters. Struggle-bus through 3 rounds plus 12 reps. Arms didn’t want to work going into those first wall balls. Lunges were in done in place. Got through 5 rounds plus 6 reps.
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