Got a solid night of sleep and was up around 7:20 without needing to go back to sleep. So made it in for 9am.
5 Sets
Rowing Kalsu
Should have started the burpees from 0:00 I guess. Took me 7:52. Felt good to get in a morning workout!
My body is yelling at my for going off schedule and not taking a rest day yesterday. Quads and hamstrings are sore. In for the 9am class at CFi.
Final rep on the last 2 sets of shoulder presses was a fight, so I’m glad I added the 2.5#. Turned out perfectly.
8 Rounds
* Continue each 1:00 AMRAP where you left off.
After 2 AMRAPs I had exactly 3 rounds and nearly kept up that same pace. Finished with 11 rounds plus 5 burpees and 1 wall ball, so was only 9 reps shy of getting 3 rounds every 2 AMRAPs.
5 Rounds
Those low pushes really burn the legs. Good finish to the workout. Been far too long since touching a prowler.
My legs were telling me no, but I wanted to get in some OLY work so headed back to CFi for an afternoon session since tomorrow is going to be a golfing day.
Worked with Alex, so it was kilo plates and ends up being more volume on the way up than I was planning. My goal was 5 singles with 235#, so made it about 238# in the conversion. Made every lift, which is huge for how rough my legs feel. Getting so much more comfortable with the heavy cleans.
Trying to work on speed under the bar and footwork. Felt ok, but shoulders are pretty wiped out from the last couple of days so didn’t push it far or heavy. I held a bunch of the 2nd reps overhead for an extra 5 seconds to work on stability.
5 Rounds NFT
Couldn’t wait to get under some weight today. Went over to the box my buddy Kevin is opening this week and worked out with him.
Kevin has a set of the real CS bands and I went pretty heavy with them.
Back Squats
He’s going through a cycle of Smolov Jr. so I plugged in 350# for 10# shy of my max and did it along with him.
GHRs
I should have just done bodyweight for every set because I was cheating so bad on the 4th and 5th sets to get them done. I could immediately feel them in my calves (after the cheater sets) and my hamstrings. Need to get these in more often.
3 Rounds
Didn’t cycle any C&J together, but tried not to rest much between reps. Did most of them as the clean right into the jerk, but stood up and took a second on a few of them and it was actually harder. Did all 3 sets of DU unbroken. Took me exactly 4:00.
Rested 5-10 minutes and then did 50 burpees for time.
Beat my old PR by 4 seconds with a 2:29.
Accumulate 3:00 in a handstand hold (facing the wall)
I wanted to hit 3 sets of 1:00, but couldn’t stay up on the last one. Came down after 40 seconds before I had to crash and took a short rest before finishing the last 20 seconds.
Finished up with Crossover Symmetry Recovery with heavier bands again and it was rough. My shoulders are pretty shot after all that.
Went back a course of hours later. Put 90# on the sled and pulled it on the pavement barefoot for 0.25 miles. I figured going without shoes would help work out all of the muscles in my feet and work on my sick tan line at the same time. Not one of my smartest ideas! I think I burnt the balls of my feet. 😦 Then I took 45# off and pulled it another 0.35 miles on the grass, which is infinitely harder to pull on.
Did 6-5-6 GHD sit-ups while holding a 15# slam ball behind my head. Holy shit! Hard as fuck! Then did 5×10 regular GHDs.
Shoulders and upper back are sore. Can’t believe my low back isn’t sore from the deadlifts. Not great sleep again, but in for the 9am class.
Box Squats – Dynamic Effort (14″ box)
Damn near fell over when first trying with just the KBs on the empty bar. Adding weight helped with stabilization.
Dimel Deadlifts
Had never heard of these. Seems it’s similar work to doing good mornings with a quick hip pop. Almost lost grip on the last set.
10->1
Started out 4-3-3 and then singles the rest of the way. Should have started with singles right away because all it did was raise the heart rate quickly. Finished in 11:32. Walked a lap around the parking lot to cool down.
Did this when I got home.
5 Rounds NFT
Tried to really be explosive on every rep.
Did Crossover Symmetry Recovery and stepped it up a notch with the bands on the rest of the moves. Rest day tomorrow to go golfing.
Legs feel a little fatigued from those squats yesterday. Smolov is no joke, especially with that 20# jump for the 2nd week. Out in the garage at 9 for the last training session until Monday. Looking forward to a few days of rest and watching some of the best CrossFit athletes in the world this weekend.
Made all 3 sets of DU unbroken. This will be the 12th day in a row of holding the bottom squat for 30 minutes. Taking a break from it tomorrow and then 5 more days to finish out by going 28/30 days.
Work to a Heavy Double.
Didn’t feel nearly as fast as with the C&J the other day and my dips started to go lower and slower too. Decided to call it a success at 215 with no misses.
Fuck me! I think it was not enough rest from last night to this morning. Talk about a quad pump!
5:00 squat hold
5 Rounds
Wasn’t going for time, but it took me 5:47 walking directly from movement to movement.
30-12-10-8-6
Did the first set of concentration curls in 2 sets of 15 each arm with no rest between. Used the same DBs for both exercises, with 10-20-20-20-20# DBs. My biceps are so weak.
30-12-10-8-6
For the skull crushers I used 20-50-55-60-70# on the bar and for the OH extensions I used a 10-20-20-25-30# DB.
Finished with CS Recovery and a 6:00 squat hold.
Took a complete rest day yesterday, even from the squat holds. I did do Crossover Symmetry Recovery though since I hadn’t done it on Friday. Got in some squat holds this morning and then took the sled around the neighborhood.
1.43 miles in 29:13 with 70# on the 25# sled.
Did Crossover Symmetry Activation and then hit up the Survival Fitness Barbell Club in the afternoon for some lifting. Did a 3:00 squat hold and some other stretching.
In between sets starting at 105# I was doing 30s overhead holds with the 15# training bar. I started off trying to do some snatch grip presses, but they were bothering my shoulder.
Second pick from Smolov. Wasn’t too bad. Legs felt fresh after the rest day. One more 3 minute squat hold shortly after finishing my sets.
5 Rounds NFT
Knocked out the CS Recovery at home and finished off my first 30 minute day of squat holds with a 4:00 one.
With the forecast calling for highs around 70° Sunday and Monday I think spring may finally be here! My traps are still really sore. My weight was down to 194.3 pounds, which was surprising with all of the fried fish and beer I had yesterday for lunch. I’ve lost all of the vacation weight and more in less than 2 weeks. Onwards to 185-188 now!
I hit a workout in the garage around 10:30.
5 Rounds
Damn, running really sucks with that extra weight. When I took off from the garage my body really wanted to heel strike. Kept up a pretty consistent pace and finished in 7:50.
I rested 5 minutes and then did 300 double unders for time. Took me 4:30, which is 5 seconds slower than the last time. I contacted RPM about the cable issue and they are sending me a replacement. I was able to remove the loose strand and the cable didn’t seem to act any different, so I’ll probably keep the replacement until I need it. Good start to week 3 of 1,000+ DU.
5:00 E30S
Much harder with only that 30 seconds of rest.
3×50 Band Pulls (Red)
Trying to get a little scap work in.
Went to Survival Fitness at 1:30 for weightlifting club.
Concentrated on getting the bar to the power position, which I completely missed with that hang power clean this week. Took all cleans into the full squat too so I can get comfortable dropping under the weight again. Should have taken a video or two.
Do 2 front squats, rack it, and immediately do 5 back squats. I did 205-225-245-265-275. I chickened out and didn’t go for 285 on the last set like I planned. Probably a good thing though because it was rough to finish as it was.
Lost feeling in my left thumb on the final set. That has never happened before.
Nick Momrik's Fitness Logs 