Rowing 4th

Yesterday was my first complete rest day after going 81 days in a row! It was 49 days of squats, 30 days of running, and a couple of days on top of that. Some days were just an easy 1 mile run, but still. It felt good to not do anything. I went to the driving range in the afternoon to work on my golf swing. This morning my HRV was up to 114, the highest reading I’ve ever had! A little surprising because I haven’t slept worth a shit most of the week.

Went to the gym at 10am.

Warm-up

  • Bottom Squat Hold
  • 50 Walking Lunges

Strength

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 5x5x275#

First day of week 3. Tried to focus on locking in all of my back and driving up out of the hole. Rested about 3 minutes between working sets. Tried to do one rep right after the other with just a slight pause at the top.

Conditioning

12:00 EMOM alternating

  • 2 C&J (185#)
  • 4 Muscle-ups

I did a full squat and split the jerks. Tried not to pull with my arms on the cleans and drive under the bar on the jerks.

Bryan was working out with me and had to take off. I rested 20 minutes and then jumped on the rower.

Row 5k

I’ve been meaning to give this a shot for the last few months, but it didn’t seem like a great idea during all of the squats and then I was getting plenty of aerobic work with all of the running.

I wanted to stay under a 1:55/500m average and possibly go sub-19 for my time. I’ve tried this only once I think, going 19:34 on October 25, 2013. I held the average pace without much trouble, with about a 0.3-0.4s cushion. Stroke rate was too high for the first 2,000 meters, but then I settled in to a rhythm. Started to pick it up in the last 2 minutes. Got a nice 36 second PR at 18:58.5. Whenever I do this again, I think it’ll pay off to lower that stroke rate from the start.

2015-jul-4-5k-row

1 More Burpee

In for the 4:30 today since I had work to get done. Low back is tight from the squats last night.

Warm-up

Did various things to loosen up the back and hamstrings using a training bar. Good mornings, stretching, etc.

Strength

Deadlift

  • 5×155#
  • 5×245#
  • 5×295#
  • 5×315#
  • 5×335#
  • 5×365#
  • 5×385#

Put on the belt starting with 315#. Felt pretty good. Can probably slowly start working my way back up since the back has been feeling good.

Accessory

While the rest of class was working on double unders I did 4×5 wide behind the neck strict pull-ups.

Conditioning

Death by Burpees

Finished 17 and then 15 of 18. Beats the 15 rounds I did 3 years ago.

  • 50-40-30-20-10 Double Unders
  • 25-20-15-10-5 GHD Sit-ups

Since I wouldn’t be able to set a PR on “Annie” after all those burpees I switched it up a bit. All dubs were unbroken. I took a short break during the first 3 sets of GHDs, breaking them up to 15-10, 12-8, and 9-6. Finished in 7:11. Got a little headache after that combination.

Now my back is really tight!

Another 10

Busy week at work with a big launch. Got to the gym for last bench night in a while. Warmed up with Crossover Symmetry Activation.

No B.S. Bench Press

Last week of the 2nd cycle. That means MAX OUT!

  • 10×45#
  • 5×135#
  • 3×185#
  • 2×215#
  • 1×235#
  • 1×250#
  • 1×262.5#
  • 270# (PR)
  • 275# (PR)

Yeah! That’s another 10# making it 25# total in the 20 weeks. On the way to three hundy. Seems pretty far away still, but much closer than at 250 where I started. I felt the last 3 reps in my abs, which has never happened before.

Took more time than planned, but to be expected when taking time for PR reps. So didn’t have time to do any weightlifting since I wanted to get in the squats to finish week 2

Back Squat

  • 5×135#
  • 5×205#
  • 3×255#
  • 1×295#
  • 1×320#
  • 6x1x337.5#

Alex squatted with me. Took longer between sets than going E2M like last week. Was still a grind.

Successful June

I wanted to run at least 1 mile every day this month and total 60 miles. Mission accomplished! When running, I tried to focus on some running skill improvements:

  • Better breathing by taking long deep breaths instead of quick ones.
  • Increase my cadence closer to 180 steps per minute.
  • Turn my toe strike into more of a midfoot strike.

I was planning to go out with a bang today by going at least 5 miles. Ended up going just over a 10k for 6.23 miles in 59:15 for an average pace of 9:31/mile and an average heart rate of 136. For the month I went over 72 miles.

2015-06-30-splits

Kind of an interesting pattern to the pacing from mile to mile. Almost like I was going up and then down a mountain. :-)

2 Mile Test

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Shoulder stretching
  • OHS – 6×45#, 6×75#, 6×95#

Conditioning

12-9-6

  • C2B Pull-ups
  • OHS (115#)

Over the course of the week I toyed around with different rep schemes before finally settling on this one. Worked out great. Was a solid little burner. I went 12, 5-4, and 3-3 on the C2B. They got really hard after the OHS. Fought to get every set of squats unbroken. Finished in 3:07.

Accessory

6:00 EMOM

  • 8 Weighted Step-ups (2×26# KB, 20″)

* Light enough to put all weight on foot that is on the box. Do not push off the ground with the other leg.

If I would have gone any heavier I think I would have been pushing off with my other leg. This allowed me to focus on working the one leg.

Run Every Day

2 Mile Run

We rarely ever do “longer” runs in CrossFit, so I figured I’d get in my run for the day and have everyone share in the fun. I started out a little too hot, but fell into a decent pace during the first mile. RunKeeper (log) said about 7:26. I started falling off in the 2nd mile, but tried to make up for it in the last 1/4 of a mile. Finished the 2 miles in about 15:18. I would have liked to be close to 14:30, but not too bad. Curious how different my time would have been if we ran first thing.

Midline

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Changing up instead of 20/10s was much better. Allowed me to keep going throughout. Got 11 reps ever round for 88 total.

Snail’s Pace

Run Every Day

I did not want to run this morning, but with a chance of rain all day starting around 10, I figured I better get it in. Didn’t wear headphones and went super slow. 1.7 miles in 20:14, almost a 12:00 pace. Even with that run my average pace over the last week was still a big improvement.

Went in before the 10am class with Kevin. Warmed up with 100 walking lunges.

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 5x5x270#

I did the 45# and 135# without shoes on, then put on my lifters. Didn’t wear a belt at all since it was light weight and it’ll help to strengthen my back. This was the start of 2nd week of the Rippletoe program.

Did a bit of empty bar work to warm-up when class started.

3-position Snatch Deadlift

  • 3x40kg
  • 3x60kg
  • 3x80kg
  • 3x85kg

Rough on the hook grip with the Eleiko bar. I had to stop and let go between reps on the last 2 sets.

Panda Pull

  • 2x60kg
  • 2x65kg
  • 2x70kg
  • 2x75kg

Not as hard on the grip, but I feel awkward doing these.

Snatch

  • 3x40kg
  • 2x60kg
  • 1x75kg
  • 1x80kg
  • 1x85kg
  • 1x90kg

The first reps felt like a feather after doing those pulls. Everything felt smooth.

Conditioning

With a partner…

  • Buy-in: 8 Rounds (4 each)
    • 40′ OH Plate Carry (35-45-45-45#)
    • 40′ Run
  • Start Clock…
    • 4 Rounds
      • 16 HSPU
      • 16 Ring Dips
      • 16 Pull-ups
    • 2,000m Row

* We had 1:00 to complete our buy-in round, then 10 seconds before partner started their round.

I was partnered with Kevin. We started with 8-8 in the first round for everything, then went 4-4-4-4 for HSPU in rounds 2-3 and 4-3-6-3 in round 4 since he was dying. Last 3 rounds of dips were 4-4-4-4 and pull-ups stayed at 8-8 the whole way. We switched every 500 meters on the rower and finished in 15:30.

I wore the new Nano 5 and they felt really good.