Feeling ok after training 5 days in a row, so made it a 6th out in the garage.
Warm-up
5:00 Air Dyne
15# Snatch Warm-up
OLY
2 @ 95# Power Snatches
2 @ 125# Power Snatches
2 @ 145# Power Snatches
EMOM 10:00
155# Power Snatch
155# OHS w/ 5s bottom hold
Didn’t have the explosion today, probably from late squats yesterday. Had to keep dropping lower and lower in the EMOM to receive the bar and all of that time OH was killer on the wrists.
Strength
Front Squats
3 @ 135#
3 @ 185#
3 @ 225#
3 @ 255#
3 @ 275#
3×3 @ 245#
Was feeling great in the early rounds, but barely pulled out the 3rd rep at 275#. The last 3 sets weren’t that bad though.
5 Sets
3 Weighted Ring Dips (53#)
10 GHD Sit-ups
WOD
10:00 Air Dyne for calories
Started out way too fast, doing about 95 rpm. Quickly brought that down after the first 30 seconds and kept it just under 80 most of the way. Picked up the pace for the final minute. Ended with 342 calories and 6.47km. Smokes my previous best of 319 calories.
Not the greatest training day, but some good work and I’m feeling good after it. Now off to watch the Michigan vs Michigan State game. GO BLUE!
Out in the garage again this evening, after the Lions game. Legs are sore from the cleans and 2 days of squats.
Warm-up
5:00 of Jump Rope and DU
OLY
Snatch day
E20S 2:00 – 1 x 95#
Rest 2:00
E30S 2:00 – 1 x 115#
Rest 2:00
E45S 3:00 – 1 x 135#
Rest 3:00
EMOM 3:00 – 1 x 155#
Rest 1:00
EMOM 3:00 – 1 x 165#
I failed on the 1st and 3rd minutes with 165#. Was standing up on the 1st one and started walking forward, but had to bail it because the rack in my garage is too close for much movement. Would have been able to save it anywhere else. On the 3rd rep I had it overhead and sat in tho hole too long, then lost stabilization.
Strength
Thrusters
Triples with 135/145/155/165/175/185/195 (3RM PR for 195#)
Singles with 205/215/225 (all PRs)
BOOM! Here are the 215# and 225# lifts.
Weighted Dips
Hanging plates and/or KB from the belt.
3 x 25#
3 x 35#
3 x 45#
3 x 53#
3 x 58#
1 x 63#
1 x 68#
Haven’t done these in a couple of months, but I’m pretty sure those are 3RM and 1RM PRs.
WOD
10 Rounds
5 Ring Push-ups
10 Sit-ups (anchored)
Came up with this little gem to work bodyweight movements. The low rep counts were designed to keep moving and not require any rest. Fun one that took me 5:16.
Still trying to force that right elbow to stay in, but in the last set it still kept leaking out. The Sling Shot is a pretty weird feeling. I got 13 reps with 180#, which I’m pretty damn happy about.
Weighted Dips
Did 3 sets of 8 with 30# hanging from a belt.
Olympic Lifting
Snatch
Kevin helped me with my setup and some drilling to work on meeting the bar with my hips. Worked on this for awhile with a 45# loaded training bar. Then started going at snatches.
2 @ 95# (power snatches)
115#
135#
145#
155#
165#
3 Failed attempts @ 175# (PR)
I had 175 on my first two. Just didn’t lock out my arms when I received it, but get under it and down to the bottom of the squat without a problem. On the 2nd attempt I had the weight there and in the hole, but then started losing it backwards, saved it, then lost it forward. Third attempt was pretty poor. Hit 165# easy though, which is only the 2nd time I’ve made it. I’ll get 175# next time.
Clean & Jerk
155# (power clean)
185#
215#
245#
2 Failed attempts @ 260# (PR)
I got the weight much higher than needed and got my right elbow under the bar really fast. My left just didn’t want to get under for some reason and so I lost it in the hole. It was pretty scary too since one arm was under and one wasn’t, I couldn’t bail on it safely. Bounced off my right knee a bit, which is sore and stiff now. My second attempt I didn’t commit because the first was in my head too much. Glad I got the 245# without much trouble though, which is only 5# below my max.
Conditioning
0.5 Mile Sled Drag (135#)
Felt really good. I put the sled straps through the belt I use for weighted dips and pull-ups, which was much better than looping the thing over or through my shoulders.
In at 10am on short rest after doing 8pm last night. Trained with Kevin and Monica.
Warm-up
500m Row
PVC Pass-thrus
This has become my go-to warm-up when doing our own programming. Need to start switching it up some.
Strength
10:00 EMOM
Evens: 5 Weighted Dips
Odds: 5 Weighted Pull-ups
I went 20-25-25-30-35 on dips and 20-20-20-20-25 on pull-ups. The pull-ups were a real struggle today.
10:00 E2M
4 Clean High Pulls
6 Pendlay Rows
I stuck with 135# throughout and tried to work on some technique during the high pulls.
OLY
10:00 EMOM
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk
This was pretty brutal doing the 4 reps every minute. Not much rest time. I used 135# for the first set, then 145# for 4 sets, 155# for 3 sets, and finished with 2 sets at 165#.
WOD
5 Rounds
8 HSPU
12 American KBS (53#)
400m Run
Went unbroken on everything, but my running kind of sucked after the 2nd round. Finished in 12:01.
Planning to take a rest day tomorrow and go golfing as long as the weather is nice.
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.
Old deck
Looking from the kitchen to the front door
Looking from the kitchen to the bathroom and garage
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.
Back Squats
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.
Push Presses
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.
Warm-up
500m Row
10/10 Leg Swings (F-B, S-S)
Strength
10:00 EMOM
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.
WOD
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.
Feeling more back to normal today, although I did wake up with a headache again. Went at 10am and Kevin and I did our own thing today.
Warm-up
I did a 500m Row and some PVC pass-thrus.
OLY Technique
1 Snatch EMOM for 10:00
I started out at 75# and worked my way up, doing the last 2 or 3 with 135#. It’s been far too long since doing a full squat snatch so it felt a bit awkward today.
Strength
5×3 OHS
Haven’t done heavy overhead squats since I set a 1 rep max of 165# last year. Went 95-125-145-155-160. Pretty tough, but felt good to do them again.
10:00 EMOM
Evens: 5 Weighted Pull-ups (20-20-20-20-25)
Odds: 5 Weighted Dips (20-20-20-25-25)
I had my belt so strapped on a KB for the weight. I don’t think I can count 5 full reps for my last set of pull-ups. Maybe should have added a 2.5# plate instead of taking the 5# jump.
Finisher
5 Rounds
50m High Prowler Sprint (90# sled + 135#)
50m Low Prowler Sprint (90# sled + 135#)
20 Unbroken DU
1-2 minute rest
On the last round I pushed another 15-20m for extra misery.
Solid workout today, without too much intensity to kill me after being off for 3 days.
Feeling ok today, but after 4 solid days in a row it’s a good idea to take a break from any high intensity. Went in at 6pm for Olympic lifting class.
5×2 Snatch Balance
Worked up in weight, but these didn’t feel very good. My shoulders were not feeling stable at all.
10×1 Snatch
Worked up, down, and back up in weight. Felt better than the snatch balance, but not all that great. I’m not sure what was going on, but I couldn’t even convince myself to drop under 145# today.
5×2 Snatch High Pull
These felt the best out of everything. I think I worked up to 185#.
Came home and while waiting for Kevin to come over, I jumped on the rower at a nice easy pace. In 21 minutes I went over 4,300 meters, which is about a 2:25/500m pace. Call it a recovery row I guess.
Instead of doing a typical 5 sets of X number of reps, I wanted to try something different today. So I strapped on the weight vest, which adds 20# to my frame, and did 5 sets of max reps for each pull-ups and ring dips. My weighted pull-ups kind of sucked and I only got 5-5-4-4-4. Although I usually start around 10# and work up, so maybe not all that bad. For the weighted ring dips I got 10-9-8-7-7.
First time using the new pull-up bar and it felt solid. After doing dips on the rings with weight, I think I’m going to have to do my ring suspension system over again because they are too far apart. I guess that will be a project for next year when I come back from Arizona.
My legs needed a day off today. Did 20 minutes on the rower at a nice pace and went 4,395m. At each of my 5 minute splits I went faster and faster. Felt good.
Then went over to Kevin’s tonight for some strength work.
Shoulder Press
10 @ 65#
5 @ 95#
5 @ 105#
5 @ 115#
5 @ 135#
5 @ 140#
Both of the last two sets were higher than the 130# I did a few weeks ago. The reps at 140# were kind of ugly with some upper back in there to help out.
Weighted Chin-ups
3 @ 10#
3 @ 15#
3 @ 20#
3 @ 25#
3 @ 35#
These were so much easier than when I did 5×5 a couple of weeks ago and had to struggle for 15# on the last set. Quite a jump this time around.
Weighted Dips
1 @ 25#
1 @ 35#
1 @ 45#
1 @ 50#
1 @ 60#
1 @ 70#
Jumping up into support and then the negative portion of the dip are the hardest part. Pushing out of the bottom felt just fine and none were too difficult.
Weighted Push-ups
8 @ 45#
8 @ 55#
8 @ 60#
8 @ 70#
First set was easy, but not so easy after that. Also knocked out a set of 10 strict pull-ups, which is still my unbroken PR from this summer, so felt good to be able to do that many after so much work. Then did 4 strict chest to bar pull-ups on this fat bar thing where your hands are in close with the palms facing each other.
My abs are sore from the massive number of back squats yesterday and probably the finisher as well. My legs aren’t really sore at all though. A bit fatigued.
Went to the 6pm Olympic lifting class and worked on snatches.
Snatch
Hang Snatch
Snatch Balance
Worked on these one round at a time without putting the bar down. Took a rest after each time through and added some weight. I started with the bar for a few rounds, then went 75#, 95#, 105#, and 115#. I missed the snatch balance on my first attempt at 105# so I did that one again. I’ve never done a hang snatch before. It’s a lot tougher than starting from the floor.
Snatch Grip Deadlift
Snatch Pull
I started with 125# for a couple of sets, then went 145# for a couple of sets, and finally some at 165#. Not sure how many sets I did at each but it was probably 2 or 3.
After class I headed over to Kevin’s for some garage work.
5×5 Weighted Chin-ups
We almost always do pull-ups weighted at the gym so we figured we’d switch it up a little. I used 10# for the first 2 sets and then 15# for the last 3 sets.
5×3 Weighted Dips
I went 10#, 15#, 20#, 25#, and 35#. Had a few more pounds left in the gas tank too.
Then, the geniuses that we are, we decided to do some high box jumps. After each doing 1-2 jumps at 34″ and 40″, we decided on the 44″. This was a bad idea after so many back squats yesterday. I landed my first jump, but the second one was bad news. My right foot got up, by my left nailed the box and it tumbled off to the right. Scraped up my leg in two places and got a nice bruise that instantly swelled up. Ouch! At least I didn’t get scraped up a ton with this spill.
Nick Momrik's Fitness Logs 