Shoulder Carnage

Feeling good again today, so glad the head cold moved through quickly. In around 5:30 to get half of the Team Series workouts done.


  • 3×8 Reverse Hypers (160#)
  • Crossover Symmetry Activation
  • Muscle Snatches

Team Series #5

  • Karen: 150 Wall Balls
  • Grace: 30 C&J
  • Diane: 21-15-9 Deadlifts & HSPU
  • Randy: 75 Snatches (75#)

Each person on the team does one benchmark. I got to do my first Randy. Went 15-10-10-7-8-8-5-6-6. After 25 my shoulders felt like they were going to explode. Took me 5:01 in the splits (and 4:57 by video) but sure didn’t feel like that long. Our total time was 20:49 with splits of 5:47, 8:41, and 15:48.

Team Series #8

  • 200 toes-to-bars, while 2 teammates hold loaded barbells overhead
  • 200 shoulder-to-overheads (135/95 lb.), while 2 teammates hang from the pull-up bar

Horrible! For T2B I think I did 4 sets of 10 and then maybe 7 and 7, maybe? Not sure. We finished those at 7:41 and literally took about a minute to peel off wraps and shit before we started on the S2OH reps. We paired up doing 5 and 5 the whole way and then switched with the hangers. Just kept moving. Hanging wasn’t a big deal, especially using a mixed grip. We finished at 17:23.

Shoulders are absolutely destroyed! Events 6 & 7 tomorrow.

What Head Cold?

Sunday night I would feel my sinuses started to go a little nuts. Didn’t feel great on Monday so decided to take a rest day. By 8pm I was kind of miserable. Had to take Tuesday off work because I couldn’t stare at a computer without my eyes watering like crazy and if I sat up my nose wouldn’t stop dripping. Woke up feeling much better today though. Was unsure if I should do anything but decided to go in around 5:30 and get my rowing finished for the week.

Row: Engine

2 x 6,000m with 5:00 rest


  • Set 1: 2000m at rate 19, 2000m at rate 20, 2000m at rate 21
  • Set 2: Repeat and try to go a little faster (no more than 0:02/500m at each level)

I set a pretty slow goal of going 2:15-2:14-2:13 on the first set and figured I’d see how I felt after that. If I wasn’t feeling good I was prepared to just head home. Ended up feeling great though so bumped it up 2 seconds for each rate on the 2nd time through.

12k in less than an hour of total time (including rest). A few weeks ago I thought rowing that far was nuts and now it’s not that big of a deal.

Cool Down

  • 3×12 Reverse Hyper (160#)
  • Rolled lower back
  • OH mobility work

Next 3 days are going to be rough with the CrossFit Team Series workouts and a local partner competition.

More Carbs, No Bonk

Got to the gym early so I could do some pre-hab. My shoulders have felt a little wonky the last couple of days.


  • 3×10 Reverse Hyper (210#)
  • Crossover Symmetry Activation
  • OH Mobility/Stretching


OHS (5-10-X-5 Tempo)

  • 45#
  • 75#
  • 95#
  • 115#
  • 135#
  • 155#
  • 175#
  • 190# (dumped after the 10s in the hole)

My shoulders were not feeling stable today, even in early sets. I did 185# last week so I had to go for more this week even though the stability didn’t seem to be there I didn’t even try to stand up with 190 because the bar was moving all over the place. Was a win just to get the 5 second descent and 10 seconds in the hole, which is still 15 seconds under tension.


4 Sets

  • 5/5 Single Leg RDL (155#)
  • 5 Evil Wheels

Felt a little tightness in my low back on the first 2 sets. Focused more and was good to go.


At an 80% pace. We haven’t paced one of these in quite a long time and figured it would be good going into a tough week for me.

  • 8:00 AMRAP
    • 5 Thrusters (75#)
    • 5 Burpee Step-ups (24″)
  • 3:00 Rest
  • 8:00 AMRAP
    • 5 Pull-ups
    • 10 Russian KBS (70#)
    • 15 Plate Hops (on 45# plate)

I got exactly 8 rounds in the first and 8+4 in the second. I think. I wasn’t using chips to keep track like usual, since it was more about just going at a steady and even pace.

I kept the programming on the easy side since I was planning to head back in the afternoon to knock out the first rowing session. Busy week with the Team Series workouts and local competition on Saturday so need to get the rowing done early. Got to the gym around 6pm. Didn’t do any warm-up at all; right on the rower.

Row: 2k Pacing

5 Sets

  • 750m
  • 5:00 rest


  • Sets 1-2: 2 splits slower than 2k pace (1:43)
  • Set 3: 1 split slower than 2k pace (1:42)
  • Set 4: 2k pace (1:41)
  • Set 5: As if it was the last 750m of a 2k race

Even though I worked out in the morning, I was hoping for a better outcome than session 1 last week, which I think was a nutrition failure. I’ve upped my carbs since then.

No bonking today! Nailed the pace in every set. I started to kick it in with about 250 meters left on that final 750m simulation and could have done so earlier. Very pleased though. I also wore my heart rate monitor for shits and giggles. Got it up to 167 in that final row.

Burpees to the Bar

In for the 10am class.


  • Bottom Squat Hold
  • Tricep/Front Rack Stretching
  • Air Squats

Weightlifting: Power Cleans

  • 5x20kg
  • 4x50kg
  • 3x70kg
  • 2x90kg
  • 2x2x100kg
  • 1x105kg

Wasn’t going anything crazy with my back being aggravated for the last few days. Felt easy though. Did touch-n-go through 90 and singles at 100. No belt or lifting shoes.


Partner with Michelle

  • 100 Burpees
  • 30 C&J (155/105#)
  • 40 Deadlifts (155/105#)
  • 50 Back Squats (155/105#)

We did each did 5×10 burpees, 5×3 clean and jerks, 2×10 deadlifts, and 8-8-9 back squats. The burpees weren’t as bad as I was expecting. Did all my C&J sets touch-n-go and they felt good. We finished in 12:06. Fun workout! I did put my belt on for this after the burpees were done.


3 Rounds of MB Complex

  • 10 Chest Pass
  • 10 Pass w/ Sit-up
  • 10/10 Twist & Pass
  • 10 Pass Straight Up

Always a good burn, especially those twist and passes.

Practice to the Death

Bryan and I wanted to test out a couple of the workouts that we have to do next Saturday in a local partner competition.


  • 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. 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.


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.

Grip Width

In for the 9am this morning. Was looking forward to getting in a “normal” workout after the first 3 days of this week.


  • Bottom Squat Hold
  • Shoulder Hang Stretching
  • Banded Shoulder OH Stretch
  • Overhead Squat
    • 4×45#
    • 4×75#
    • 4×95#
    • 4×115#

Did the OHS with my progressing grip width. Getting better and better.

Strength & Gymnastics

12:00 EMOM (alt)

  • 4 OHS (135#)
  • 6 Strict Ring Dips

The last knurl ring was in between my middle and ring fingers, which is probably about halfway between my jerk and snatch grips. I know I wouldn’t have been able to do 6 sets like that a month or two ago.


5 Rounds

  • 3 Curtis P (75#)
  • 6 Push Press (75#)
  • 10 Lateral Bar Hops

Kept it light so I could try to go unbroken. Made it, but another 10 or 20# would have definitely meant breaking at some point with the barbell. Lateral hops were a quick rest from holding the weight. Finished in 3:56.

3 Rounds NFT

  • 30/30m Prowler Sprint (High, 135#)
  • 200m Run

Went lighter than usual and tried to keep it explosive.

On Pace

Went in to CFi around 12:30 or so.


3 Rounds NFT

  • 8 Reverse Hyper (210#)
  • 5 Back Squats (45#)

Strength: Pause Back Squats

E2M with 3 second pause in the hole

  • 5×135#
  • 5×185#
  • 5×225#
  • 5x3x255#

After the first set with 255# I had some negative thoughts of getting hurt and went to my bag to get out the belt. But I was able to switch gears and told myself not to be afraid; I’d be ok as long as I concentrated on good positions each rep. So no belt and Nanos all the way today.

Row: Engine

3 Sets

  • 4,000m
  • 4:30 Rest

Prescribed stroke rates:

  1. 2,000m at rate 19, 2,000m at rate 20
  2. 2,000m at rate 20, 2,000m at rate 21
  3. 2,000m at rate 21, 2,000m at rate 22

With no pacing recommendations I’m still just making shit up for these longer slower sessions. I looked back and saw that I did about 2:00/500m at 19s/m for a straight 2k with resting last week, so I added 10 seconds and went from there. Wrote it all on the board before starting.

The pacing I picked worked out really well. It was by no means easy, but I wasn’t falling down exhausted when I was done either. Tough session though.