## Inclines

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
• 6x
• 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.

## Push Press PR

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.

### Bench Press

• 10×45#
• 10×95
• 6×135
• 4×165
• 2×195
• 2×215
• 2×235
• 3x2x255

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.

### Push Press

• 10×45#
• 8×95
• 6×135
• 4×165
• 3×195
• 2×215
• 1×235
• 1×245
• 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.

### Accessory

• 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.

### Conditioning

• 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.

## Sub 2

Went to the 4:30 class.

### Warm-up – 2 Sets

• 10 PVC Passes
• 20 Walking Lunges
• High Knees
• 10 Push-ups

### Strength – Front Squat

• 6×95#
• 4×135
• 4×145
• 2×165
• 2×185
• 2×195
• 2×200
• 2×205
• 2×210
• 2×215

Haven’t squatted with a bar in well over a month so I took it easy. Felt fine.

### Conditioning

“Grace”

• 30 C&J (135#)

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!

### Accessory

4 Sets

• 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:

## Getting Scary

Busy day. Out in the garage in the evening.

### Bench Press

• 10×45#
• 10×95
• 6×135
• 3×165
• 3×195
• 3×220
• 2x3x240
• 3×245

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.

• 10×45#
• 6×95
• 3×115
• 3×135
• 3×150
• 3×152.5
• 3×155

### Accessory

• 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.

### Conditioning

• 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.

## Ruck It

We didn’t golf today since the course had an outing. I needed to get out of the hot house tonight. Since the weight vest walk went well last time I figured I’d give it another go, even if it was still 83° out at 7pm. Today I went 2.78 miles in 46:33. My legs aren’t even what gets tired, it’s the fatigue of the vest on my shoulders that gets uncomfortable.

## Hard Minute

Noon with the crew.

### Warm-up

• Shoulder Stretching
• Bottom Squat Hold
• 3 Supinated Pendlay Rows (5151 Tempo, 45#)

### Accessory

5 Sets – E3M

• 3 Supinated Pendlay Rows (5151 Tempo, 75#)
• 30s Double DB/KB OH Hold (44#)

Tried something new with the tempo rows. Could have done 85-95 pounds.

### Conditioning

1:00 Work / 1:00 Rest until complete

• 100 Burpees
• 75 MB Cleans
• 50 Box Jumps
• 25 HSPU

I should have gone harder in the first minute, even if it caught up to me. I did 21-22-22-21 burpees, then the final 14 plus 6 medicine ball cleans. Then I did 22-23-24 to finish the cleans. My back was already getting tight, especially after the last two days of light clean work, so I did all step-ups. 20-23 and then the final 7 plus 13 HSPU. I think I did 8+5, but wish I had stayed up on the wall for the full remainder of that minute. Got the final 12 handstand push-ups without coming off the wall. Finished in 22:23, which is much faster than I expected.

The numbers geek in me quickly came up the formula to determine the minute you’re on based on your round number.

$m=2n-2$

Since I finished during the 12th round it was 2 * 12 = 24 – 2 = 22 minutes and then add on the elapsed seconds.

## Ascending

Was up late to finish watching Bloodline, but made it to the 10am.

### Warm-up

• Shoulder stretching
• Bottom Squat Hold
• 500m Row

### Strength / Accessory

4 Sets

• 10/10 Single Arm Single Leg RDL (44# KB)
• 5/5 OH Lunge (44# KB)

### Conditioning

3-6-9-12-15

• Power Clean (95#)
• Front Squat (95#)
• Burpee

Finished in 9:48.

Out in the garage before dinner.

Push Only

• 3×15 Pegboard Pull-ups (6-5-4)
• 3×10 Rack Chins (35#)
• 3×10 Lat Pull-downs (green bands)
• 3×10 DB Curls (30#)
• 3×15 Shoulder IYTs (CS purple)

Was only supposed to be sets of 12 Pull-ups but I failed at math today.