Went to the 4:30 class.
Warm-up – 2 Sets
- 30 Jumping Jacks
- 40 Air Squats
- 20 Toe Touches
Strength – 5 Sets
- 10 Reverse Hypers (140#)
- 10/10 Suitcase Deadlifts (62# KB)
Class was doing 10×2 deadlift but I wanted no part in lifting that heavy shit.
“Fight Gone Bad” – 3 Rounds
- 1:00 Wall Balls (20#, 10′)
- 1:00 Sumo Deadlift High Pulls (75#)
- 1:00 Box Jumps (24″)
- 1:00 Push Presses (75#)
- 1:00 Row for calories
- 1:00 Rest
Didn’t realize the box jumps should have been only 20″, though I’m sure it wouldn’t have made that much of a difference. My scores per round were 109-92-90. Only a ranking of 66 on BTWB. Not a good effort. First time doing a legit FGB though. Got 32 wall balls in round on, then 24 and 23 I think. I hate SDHP and tried to be careful with my back. Box jumps were slow, but at least I jumped them all even though I don’t rebound anymore. The push press was much harder than I expected with that weight. Row just sucks at the end of 5 minutes and then one minute of rest goes by so fast.
Flew home from the conference yesterday and pulled in the drive after 11pm, so it was a rest day. Out in the garage around 4pm to start the 9th week of Hybrid Push Only.
- 3x12x165 (wide grip)
Thankfully this is the last week of these fucking “drop set” 10s!! There was only wide grip bench one other time (3x10x165 about a month and a half ago) in the program and I don’t remember the sets being as horrible as these were. I had such an upper body pump after all these sets. Last time I did all 4 working sets at 220, so today was a 5# increase on one set and 10# on the other 3 sets. I added in the extra 215# warm-up set because I didn’t want to take a really big jump to get where I needed to be.
- 3×10 DB Skull Crushers (20-25-30#)
- 3×10 DB Side Raises (20-20-25#)
- 3×10 DB Bent Over Side Raises (20-20-25#)
- 10:00 AirDyne
- Rest ~5-10:00
- 5:00 AirDyne
My plan was to go 15 minutes straight but after about 2 minutes I decided to go for 10. Then after resting I convinced myself I needed to get back on for another 5 minutes. Didn’t time the rest but I think it was closer to 10 minutes than it was to 5.
I did 345 calories (4.05 miles), which is only 12 calories shy of my best. My goal for the 5 minutes was to get 180 plus and I did with 182 (2.07 miles). Went for a 700m walk around the block to cool down but keep my legs moving.
After staffing our WordPress.com booth at the National Wellness Conference all day, I needed some exercise. I started RunKeeper when I took off from the motel, but wasn’t wearing any headphones, never looked at the distance, and didn’t care about my pace. I just kept running out of St. Paul. It’s extremely rare for me to run anywhere near an hour, but this ended up being almost 64 minutes to go 5.22 miles, which included a large winding set of stairs near the hotel that I had to go down on my way out and then up on the way back. Now I feel better.
Thought about going to Timberwolf CrossFit this morning for the 10am class, but I wanted to get breakfast and be to the conference center at noon when setup begins so I can get it done and get out around the city for the rest of the day. So I went to the little fitness center in the hotel and jumped on the treadmill.
- 1 mile Run @ 6.0 mph
- 1:00 Run
- 2 @ 15.0 incline & 7.0 mph
- 2 @ 14.0 incline & 6.5 mph
- 2 @ 13.0 incline & 6.0 mph
- 2:00 Rest
- 2:00 Walk @ 4.5 mph
- 2:00 Walk @ 4.0 mph
- 1:00 Walk @ 3.5 mph
Those incline runs were a lot harder than I expected. I think I earned a big breakfast.
On Thursday I golfed like usual. While out on the course Alex texted to ask if I wanted to play Warwick Hills on Friday. I got the go ahead to take the day off work at the last minute and had a lot of fun. A lot of people may not believe it, but 2 days of golfing out in the heat took a lot out of me. Was in bed early and slept in, but got out in the garage around 11:30 today.
Bumped 10# over the last time. I set my 3RM with 255 a few months ago, so was happy to get all 3 sets. Felt like it got easier each set.
- 1×250 (PR)
The program called for three singles at 85%, which comes out to just under 210 pounds. In my notes planning out the day I already had decided to go 235 and then increase by feel. It was feeling good, so I went for the PR. Not sure what I’ll do for the next two weeks now that call for an increase of 5-10#. I’ll probably stay around 235-245 and then go for the big PR in the final week of the program.
- 3×15 Pallof Press (CS Blue)
- 3×10 DB Side Raises (20#)
- 3×10 Bent-over DB Side Raises (20#)
That wraps up the 8th week. Three more and then a week dedicated to setting new maxes in the shoulder press, bench press, and push press.
- 1,000m Ski Erg
- 100 Lateral hops (over line)
- 100 H2H KBS (50#)
- 100 Lateral hops
- 1,000m Ski Erg
The plan was to do 100 double unders, but when I got to the rope I forgot that the rings were hanging in the way. I tried a couple reps and nailed a ring right off the bat. So I thought maybe I could go facing another wall next to my rack, but was a little worried about the car behind me. Two reps in, I caught the rope on the barbell rack and it snapped.
Quick thinking decided I would do lateral hops over a line and get on with it. I kept wanting to stop on the kettlebell swings, but went unbroken. My splits on the Ski Erg were 3:57.8 and 3:56.8. The computer said the time between was exactly 6:00, which is kind of crazy. Finished at 13:58 on the clock.
I’m flying out to Minneapolis/St. Paul tonight a few days.
Went to the 4:30 class.
Warm-up – 2 Sets
- 10 PVC Passes
- 20 Walking Lunges
- High Knees
- 10 Push-ups
Strength – Front Squat
Haven’t squatted with a bar in well over a month so I took it easy. Felt fine.
I’ve been chasing the sub 2 minute mark for a couple of years. In February of 2016 I did it in 2:04 and in November of 2014 my time was 2:17. I was nervous because I knew exactly what I had to do to improve my time and it was going to hurt. When I got the 2:04 I did 3 sets of 5, a set of 2 and then singles.
When someone called out 30 seconds I had just done my 10th rep, so I knew it was possible. I stuck to the 3×5 and was able to increase that 4th set to 3 reps before switching to singles. Then I forced myself to pick the bar up quicker than I wanted to, especially at the end when I knew it was getting close. Finished in 1:57 for a 7 second PR!
- 10/10 Kroc Rows (44# KB)
- 30s Handstand Hold
- 15 Sit-ups
I did the rows slow and controlled and tried to get a slight pause at the top.
Stopped at the gas station on my drive home for some celebration snacks. 🙂
I’ve posted a couple of things about CrossFit Programming over on my personal blog this week:
Busy day. Out in the garage in the evening.
Not a lot of time left so I figured it was time to start doing some bigger increases. Need to start getting closer to failure in these last few weeks. I’ve been benching inside the rack with support straps whenever I’m alone, but it’s starting to get a little scary as I approach PR weights. I think this is the most I’ve had on the bar since hitting 3×255# during the Open.
- 3×20 alt Incline DB Bench Press (50#)
- 3×10 Half Kneeling Single Arm Bottoms Up KB Press (30#)
- 3×10 Tricep Extensions (single arm, 30#)
- 3×10 Landmine Twists (45# bar + 35#)
Ugh – KB presses. I haven’t done them in a few weeks. Swapping for the wider 10# plate on my adjustable bell (to go from 25->30) shifted the balance a lot! I really don’t like the single arm Tricep extensions; feels like a lot of pressure on the elbow.
- 30 cal Ski Erg
- 20 Goblet Squats (70#)
- 10 Target Burpees (ceiling – 14″)
Calories are much different from on the rower! I felt like I was getting 2 for every 3 pulls with an average around 1,250 cal/hr most of the time. Went unbroken on the goblet squats but was breathing really heavy by the end. That jump to the ceiling is big! I missed once being lazy and had to jump again. Finished in 3:13.