In at 10am this morning to finish out this cycle of the Rowing WOD and then shift focus to gymnastics. Moved around, did some bottom squat holding and pass-thrus to warm-up. Nothing crazy.
Rowing WOD Week 17 Session 2
10:00 AMRAP
Buy-in: 50 Burpees over the rower
MAX distance Row
First 25 burpees were done in about 1:05 and finished off the 50 in 2:44. Was pulling before the 7:00 minute mark. Legs just had nothing left after those jumps back and forth. Was struggling just to keep it under 2:00/500m. Was able to pick up the pace in the last minute or so. Make it 1,829 meters. There was some foot transition practice programmed too but I skipped it.
Looking forward to starting the gymnastics focus on Monday. Why not test something else? 🙂
Weighted Pull-up
A couple of guys at work had done a max weight pull-ups a couple of months ago and it sounded like fun for today. I went 25-35-53-62-70-75-80#.
Conditioning
4 Rounds
2 Legless Rope Climbs (13′)
8 Shuttle Runs (54′)
40 DU
Felt like doing something else and have been wanting to climb the rope. Didn’t even set the clock, just did work. All successful climbs, but had to take some rest between reps. Missed once in the 3rd set of dubs.
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.
Stayed up late and up early this morning. Too excited watching the stuff roll in from California on social media. I fly out tomorrow! Out in the garage around noon to do work.
Shoulder Press
10×45#
5×95#
3×115#
2×135#
1×145#
Warmed up.
Pressing Complex
E2M 12:00
1 Shoulder Press (155#)
2 Push Press (155#)
4 Push Jerks (155#)
Was feeling rough in the first round! I wore the belt so I wouldn’t overextend. Really tried to tighten up my lower body before each set. Last couple of singles felt heavy! Here’s my last set…
Death by Clean
* Every 30 seconds instead of every minute!
1st 30 seconds – 1 Power Clean (115#)
2nd 30 seconds – 2 Power Clean (115#)
… increase by 1 rep every 30 seconds
Testing this one out before it’s used later this week at CrossFit Intuition. I set the over/under at 9, figuring that it all came down to how long you can go unbroken.
I probably should have done a few warm-ups because the first few rounds felt ugly as hell. Went unbroken through 8+7 and then singles. Barely had any rest before the 10th round started so just kept with the singles. Didn’t make it through. Final score of 9+7. It got nasty real fast. Wore the belt here too just to be safe.
Gymnastics
12:00 EMOM
2 Strict Pull-ups (40# vest)
+ 2 Strict Ring Dips (40# vest)
Was taking about 15 seconds to get the work in each round.
Conditioning
2 Rounds
75 Air Squats
25 Ball Slams (30#)
My air squats are slow, but I never stopped during either movement. Finished in 7:13.
Took a break from watching the Masters and Teens on the live stream because I had to go pick up a case of Kill Cliff so figured I’d stop at the gym for some more work around 6pm.
I did some bottom squat holds and stretching, then 3 sets of 10 Reverse Hypers (210#).
Out of the blue I went for a big set of muscle-ups even though I’d already done those weighted pull-ups and dips earlier today. Got 9 and dropped without attempting a 10th. Was at that point where you just know it’s not going to be close if you try another. That’s a PR by 1 from a year ago. Curious to see what I can do fresh now.
Was going to do some light and long prowler pushing. But a young kid who was a good football player wanted to join in, so did some sprints instead.
Had a great massage yesterday and got adjusted at the chiro. Ran the 9am class (and worked out) since Kevin is traveling.
Warm-up
2 Rounds NFT
300m Row
10 Shoulder Pass-thrus
10/10 Arm Circles
Strength
Shoulder Press
10×45#
5×95#
3×115#
3×135#
10:00 EMOM – 3×145#
Turned very rough is the last few sets, especially the first rep of each set.
Accessory
4 Sets
8 Weighted Push-ups (60#)
15 GHD Sit-ups
Talk about a tricep burn after the presses!
Conditioning
10:00 AMRAP
10 OH Walking Lunges (45#)
10 KB Deadlifts (62#)
20 Mountain Climbers
The deadlifts were deceiving and burned my legs more than the lunges. I did 8 rounds plus the lunges and deadlifts.
Skill
3 Sets
20 MU Pulldowns
Thought they might be extra rough after the arm work, but they weren’t any worse than the other day.
Headed out to the garage around 5:30 or so. Warmed up with 500m on the Ski Erg in 2:10 and then some 45# snatch position work.
Tall Snatch
3×45#
3×75#
3×95#
3×115#
1×125#
1×135#
✘ 140#
1×140#
1×145#
1×150#
1×155#
✘ 160#
1×160#
✘ 165#
I had determined the weights ahead of time up to 135# and then wanted to keep adding 5#. When I failed 3 times I was done. So I was pissed when I missed at 140#, especially since I hit 145# for a triple last week. I was also holding the last rep of each set for 5 second is the bottom before standing up. Had a couple of big saves in there and was happy to hit 160#.
Back Squat
10×45#
5×95#
4×155#
4×205#
4×225#
4×245#
4×265#
2×275#
2×285#
2×295#
2×305#
2×315#
2×325#
2×335#
Hell yeah! My original plan was to maybe hit 315#. Was feeling good so I kept going and the last set even felt really good. Didn’t want to push it more since I just hit 345# for a single a few days ago. Slow and steady progress works for me. Lots of volume!
I strapped up a green band on the GHD and did 3 sets of 15 reverse hypers. Will do some rolling on the low back and hit it with the e-stim too.
In to CFi early before the 5:30pm class so I could get in some extra work on my cleans.
Weightlifting
Power Cleans
5×45#
3×95#
3×115#
3×135#
3×155#
2x3x175#
2x3x195#
2x2x205#
Still working on getting under fast. Was feeling pretty good.
Conditioning
6 Rounds
5 C&J (135#)
10 Box Jumps (24″)
Finished in 5:42. The clean & jerks felt great, but I was dying on the box jumps. I’ve missed most of the box jump workouts lately. Makes me excited to tackle “Grace” next Sunday.
Warmed up with 5×45#, 5×135#, and 3×185# front squats, with a 2 second pause in the hole on the last set.
10:00 EMOM
Odds: 3 Front Squats w/ 2s pause (205#)
Evens: 3 Weighted Pull-ups (44# KB)
I’m terrible with the pauses, so it’s good to work on them. First time doing weighted pull-ups in a really long time.
Accessory
2 Rounds NFT
5 Deficit HSPU
10 Ring Rows
Did the HSPU at a much higher deficit than I’ve ever tried. It was rough. I’ve developed a bad habit of getting my shoulders on the wall for some reason. I need to push my head through at the top.
Since the 6 week squat program ended last week, it’s a good week to do some max effort lifts. In at 10am with a bigger group of folks than we’ve had lately.
Warm-up
400m Run
PVC Pass-thrus
Hip flexor stretch
Strength
Back Squats
5 @ 45#
5 @ 135#
3 @ 225#
2 @ 275#
1 @ 300#
1 @ 320# (PR)
1 @ 315# (we messed up, thinking it was 325#)
1 @ 325# (PR)
That’s a 10# PR. I’ll take it. My ability to do more volume has really increased with the program too.
Weighted Pull-ups
5×3 E2M – I used 25#, 30#, 35#, 44#, and 49#.
OLY
I did 6 sets of 2 snatch deadlifts, using 185# with wrist straps. I really wanted to work on rising with my hips and back at the same time instead of my hips first like I tend to do in my Olympic lifts.
WOD
3 Rounds (Road Circuit, so keep a low heart rate)
1m Russian KBS (35# KB)
1m Jump Rope
1m Box Jumps, Step down (14″)
1m Air Dyne
1m Hang Clean & Press (25# DBs)
1m Ball Slams (15#)
1m Rest
Was supposed to be 5 rounds, but I was there long enough and suggested we cut it short.
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.
Nick Momrik's Fitness Logs 