Sit & Pull

My back is a little better today, but still not great. Out in the garage around 4pm.

Warm-up – 5 Sets

  • 10 Snatch Shrugs (45#)
  • 15 Air Squats
  • 20 Double Unders

The right shoulder was getting stuck from the work I did yesterday. Air squats didn’t feel very good to start, but loosed up a lot after the first two sets. Did them slow and controlled. Double unders were a bit of a challenge.

Accessory – 5 Sets

  • 10/10 Bottoms Up KB Press (20#)
  • 10/10 Landmine Row (55#)

Stayed light because I didn’t want to stress out my back. So I bumped up the set count instead of 3.

Conditioning

  • 36-24-12 Seated Rope Pull-ups (alternate hands every rep)
  • 30-20-10 KB Snatch (35#, switch arms every 5)

This was the workout programmed at the gym and it looked fun, so I wanted to do a variation of it. It was programmed with 6-4-2 (for men) rope climbs at 15′ so the pull-ups were my substitution. I tried to make sure I did 6 back-to-back before taking rests. Normally would have gone heavier on the snatches, but that was good for today with my back. I only took very short breaks to tighten the screw on my adjustable kettlebell. The original workout had a 12 minute time cap so my scaling worked well, finishing at 8:49.

Midline – 5 Sets

  • 20s Bird Dog
  • 10 Single Leg Glute Bridge
  • Switch sides…
  • 20s Bird Dog
  • 10 Single Leg Glute Bridge

Expected the bird dogs to be harder. The glute bridges were not the best choice and could feel them in my back more than any of the other movements from the day.

The Banded March

Last night I think I was already starting to feel some effects of spending an hour on the Airdyne. The front of my ankles were getting tight again and my right knee was feeling a bit weird. My back is starting to feel better today, but had to skip out on golf.

Gymnastics

8 Rounds (Tabata)

  • 20s Push-up
  • 10s Rest

I did 6 sets of 11, then 9, and finished with 8. For the sets of 11 I should have been doing 6-5 instead of 11 unbroken because I had a lot of rest time each set. It was all I had to squeeze out 9 and 8 on the final 2 rounds.

Accessory

  • 4×15 DB Curls (20#)
  • 100 Bench Press (45#)

I did the bench presses in 1:39 with short pauses at the top after 67 and 93 reps. Never set the bar down, which I was not expecting to be able to do.

The Banded March

I’ve been wanting to try this for a long time. Since I can’t handle loading my spine, I thought it would be a good way to work my lower body. I put a green band around pegs at the bottom of my rig and hooked up my dip belt. Held a 20# medicine ball at my chest and went for 5:00. Would be fun to try with my new 100# sandbag when my back recovers.

Conditioning

  • 5:00 Airdyne
  • 5:00 Rest
  • 5:00 Airdyne

I started out at 85 RPM. My legs were dying 2 minutes in so my pace slowly kept fading. Maybe I should have rested more after the march, because it felt like the lactic acid built up really fast. Managed to get 170 calories. On the second round I started at 78 RPM for 2+ minutes, picked up to 82 for a minute or two, then kicked it up with a minute left, and brought it home in the least 30 seconds. Got exactly 170 calories again. Not great on either interval considering I can do 340+ in 10 minutes.

During the Finals

My back started feeling worse last night and is definitely worse today. Didn’t loosen up as much as I did yesterday, but tomorrow should be on the recovery side from this tweak. Will have to miss golfing though.

Decided to jump on the Airdyne while watching the finals of the CrossFit Games and ended up going for 60 minutes! Totalled 1,046 calories and 17.64 miles.

Bad But Not Terrible

I had to skip out on the golf outing. Could barely walk in the morning and sitting in the car for over an hour wouldn’t help. It’s the afternoon and I still can’t stand in a golf stance, but my back has loosened up a lot compared to this morning, so it’s nowhere near as bad as the tweak I did during the Open. I’ve started using an aide for helping to realign the spine. Hopefully it helps.

Figured I might as well get back to some bench pressing today. Was going to make it the first day of a cycle of the No B.S. Bench Press program I’ve had great success with before. It’s a nice program because it’s only 1 workout per week. It starts off with a base number and then week through the program adds to that base number with different rep and set schemes. I picked 225# for my base number.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×185
  • 5×205
  • 5×225
  • 4x5x205

After the first set of 225 was rough (I could also feel some stress on my back) I made the executive decision to back off for the 4 other sets and also skip the max rep set. So maybe I won’t count today as the first week of the program.

Conditioning

30 Rounds

  • 30s Airdyne (Fast)
  • 30s Airdyne (Slow)

Put on my headphones and watched the CrossFit Games Clean Ladder live while doing this. Ended up going 10.49 miles (785 cal).

Maybe the Worst One

My legs and ass all still pretty sore from Tuesday. Walked 18 holes yesterday and it took awhile to loosen up. I might even be more sore today actually. My shins and ankles are pretty tight, probably from the box jumps, jump rope, broad jumps, or a combination of those. Out in the garage this afternoon since Alex’s wedding is tonight.

Warm-up – 4 Sets

  • 5 Tall Cleans
  • 5 Front Squats
  • 5 Hang Squat Cleans (above knee)
  • 5 Hang Squat Cleans (below knee)

I did 45-75-95-115#. Holy cardio!

Lifting – 5 Sets

Complex of Clean Pull + Clean + Hang Clean (below knee) + Hang Clean (above knee)

My plan was 135-155-175-195-215# On the clean with 175, my back buckled. It was the worst a back tweak has felt at the time of the incident. Hopefully the after effects are minor, especially with a golf outing in the morning.

So frustrating. I was looking forward to the WOD with HSPU, pull-ups, and lunges too. So instead I had to jump on the AD.

Conditioning

  • 20:00 Airdyne

Went 7.16 miles.

Rip Your Thumbs Off

Sore in a lot of places from the squats and thrusters. Went to the 4:30 class.

Warm-up

  • 3 Sets
    • 10 Reverse Hyper (140#)
    • 20 Shoulder Taps
  • 12:00 EMOM (alt)
    • 45s Jump Rope
    • 16 Russian KBS (35#)
    • 8 Squat Broad Jumps

Worked up a hell of a sweat from that EMOM.

Strength

Clean Grip Deadlift (hook gripped everything)

  • 10x20kg
  • 10×40
  • 5×60
  • 5×80
  • 5×100
  • 5×110
  • 5×120
  • 5×130

Conditioning

10:00 AMRAP

  • 4 KB Cleans (44# KBs)
  • 8 KB Front Rack Walking Lunges (44# KBs)
  • 8 Box Jumps (24″)

It was written as 10 rounds with a time cap of 10 minutes and using dumbbells. We don’t have many DBs, so I picked up a set of KBs. It was also supposed to be 6 lunges and I even said before the workout that I was going to do 3 one way and 3 back. But I got in the workout and was doing 8, when I finally realized my mistake in round 5. At that point, I decided to just roll with it the rest of the way. I did all box jumps today but stuck with the 24″ instead of doing the prescribed 30″. Finished exactly 8 rounds. Probably would have been about 9 if I hadn’t done 16 extra lunges and maybe even more if I wasn’t sharing a box.

Extra Credit

Max overhand deadlift hold. We used 225# and did 2 sets without a hook grip and 2 sets with. I got 1:10, 0:45, 0:45, and 0:40. Ouch!

Mid Michigan Muscle

Went on a little golfing trip to Forest Dunes on Friday and Saturday. Then on Sunday I spend the day down in Dearborn for Maker Faire Detroit. Didn’t stress about missing workout and even took another day out of the gym yesterday to golf. So today was my first day working out since Thursday. I went to the 4:30 class.

My buddy Kevin and his business partner sold CrossFit Intuition to another member, who is renaming it to Mid Michigan Muscle with the tagline:

New Owner | New Workouts | New You

Everyone seems excited for the change.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • 8:00 EMOM (alt)
    • 45s Run / Row
    • 45s Single Leg Glute Bridges (Switch legs every 5)

Strength

  • 10×45#
  • 10×95
  • 5×135
  • 5×185
  • 5×195
  • 5×200
  • 5×205
  • 5×210
  • 5×220

Paired up with another guy, knowing I’d stay light. Could feel I haven’t squatted much in 4 months.

Conditioning

E2M – 12 Rounds

  • 30s Row / Airdyne / Run

I did each for 4 rounds and switched. Calories on the rower were 20-19-17-16. No idea on the AD. The run was about 140-150m, so short of 30 seconds of work. Got a nice headache from going hard.

Was going to sit out the extra credit, but at the last second I jumped in and made Gavin share his bar.

  • 21 Thrusters (115#)
  • 15 Thrusters (155#)
  • 9 Thrusters (185#)

We just kept alternating sets. I did 12-9 on 115. When I picked up 155 it was heavy as fuck! Did two sets of 2, then 2 sets of 4, and a final set of 3. I did one rep with 185 and stopped there. My back was already tight from the back squats and I wasn’t going to push it too much. The clock was at about 7:00 when I stopped.