I actually recovered really well after the travel due to some periods of deep sleep even though I wasn’t in bed as long as I’d like. I did a lot of walking this morning and got a lot of sun, then went to CrossFit 1904, where Bryan coaches and trains, by 3pm.
My back is getting a lot better each day and I haven’t had a shot of pain that stops me in my tracks so far today. Didn’t want to lift anything and risk tweaking it again, but I could bench press.
Up five pounds from the last time I did sets of fives.
5 Rounds each (I go you go)
10 cals Assault Bike
10 Strict pull-ups
I was able to push it on the Assault Bike, my back felt pretty good on the burpees and then I did quick singles for all of the pull-ups. We finished in 15:57.
My back is tight after the work, but was able to get in a good sweat without tweaking things more.
This right shoulder may have something going on. It feels like other times I’ve had an issue. I’m really hoping it’s a couple day thing that passes. Like other times I didn’t really do anything in a workout and I started feeling it on Monday when I only did cardio work. Maybe the cumulation of workouts Friday, Saturday, and Sunday?
I got a great night of sleep. I don’t think I’ve mentioned it, but I got one of the WHOOP bands last week and I’m really liking it. Nice to have sleep tracking again and the recovery scores and data really push me to improve these other areas of my life. Before I got out of bed I was thinking I’d wait and row before lunch, but after I got moving I felt like getting it done.
Engine Builder – Max Aerobic Power
Tried to get down to 1:37-1:39/500m by the 5th pull and towards the end I realized I could be using my legs better in those first pulls to get up to speed sooner. My overall average pace was 1:41.6/500m and 1,446 cal/hr, which would be 216 calories. There isn’t a way to go back and see cals for each interval, but I saw that the last one was 12 so the maths work. Meters for each interval were 148-150-148-147-147-148-147-146-145-147-147-147-147-147-147-149-148-149 to total 2,654, for an average of 147.4 and a range of 150-145.
I think I’m actually liking the cardio to start the day! Went to the 4pm class.
10 Hang Power Cleans (45#)
10 Front Squats (45#)
10 Hang Squat Cleans (45#)
2 Hang Power Cleans + 1 Hang Squat Clean
Wore my lifters again and put the belt on starting with 185. Tried to drop under the heavier power cleans more instead of getting really wide with my feet like I normally do.
As I was wheeling out the Assault Bike, my back started to lock up and it felt like a tweak. I tried to stretch it and roll on the floor. Seemed good enough to do the workout and if it is a tweak I know it doesn’t gets worse after it’s already happened. I guess my body didn’t like the combination of squat snatches followed by 117 deadlifts yesterday and then the cleans today.
6 Strict Pull-ups
10 cal Assault Bike
25 Double Unders
All single pull-ups. Obviously. I used a shorter bar than usual, got my arms in to extension and picked my feet off the ground. Did my pull-up, dropped from the top to skip the descent, and then right back on the bar for the next rep. There is no reason to do sets unless you can immediately jump on the bar and bust out every set unbroken.
I started out around 70 RPM, fell in a rhythm around 68, and then realized I could pick up the pace for the last 3 rounds. Am I getting better on the bike or was this just not a taxing workout on the lungs? Probably the latter. My dubs felt great and I never missed. Finished in 15:38.
Dumbbell Curls – 21s
7-7-7 @ 25#
7-7-7 @ 20#
7-7-7 @ 20#
Tried a new route by increasing the dumbbells on the first set this session. Interesting that the end of sets two and three didn’t feel like as much of a struggle as it had been using 20s for every set.
I did some foam rolling on my back and will get on the inversion table tonight. Hopefully I wake up fine in the morning and I’m over the hump. Fingers crossed that this isn’t a back tweak and my shoulder feels better too!
My shoulders are feeling something today. Not sure if it’s from so many snatches and/or bar muscle-ups on Wednesday or the double overhead holds yesterday. Went to the 4pm class.
🎶 Lunges in the warm-up 🎶
🎶 Lunges in the strength work 🎶
🎶 Lunges at metcon time 🎶
🎶 With lunges on a Friday, you can lunge all the time 🎶
Sing it to the tune of the Bagel Bites commercial!
50′ Front Rack KB Carry (35# KBs)
10 Plyo Lunges
Wasted some time putting pants away and another time putting my sweatshirt away. Still made it through 4 rounds plus the carry.
50′ Front Rack KB Lunges (53# KBs)
30 Walking Lunges
10 cal Assault Bike
I averaged around a 1:49 pace on the rower and took right off on my lunges. Felt good on the burpees and tried to push on the bike a little. My rounds were 4:33, 4:34, and 4:35. Good one to just go and don’t stop.
3×5 Toes to Bars
As I’ve been doing with the gymnastics volume lately my plan was to go until I had to break. I made 3 rounds taking 35-40 seconds to get through and then had to do 5-5-3-1-1 in the 4th round. Sixty T2B in just over 5 minutes ain’t too bad.
Now it’s brutally cold after getting all of the snow. Plows came through a few hours before I had to leave for the gym so I was able to get out and go to the 4pm class. My forearms are tight today from holding the handles on the snow blower!
“Roxanne” by The Police
On “Roxanne” do an air squat
On “Red light” do a burpee
It turned into air squat burpees during two long stretches of the song and you couldn’t keep up.
Duck Walk (30′)
10 Box Step-ups (24″)
Didn’t really need another warm-up after the first part and surely didn’t need to tax the legs more with plenty to come. Got through 2 rounds, the walk and the groiners.
I did a set of 6×95# before starting. No reason to get crazy when we were supposed to take the first five minutes to work up and then stick to a weight for the last five minutes.
3 Back Squats
5 sets 205
Felt ok and was plenty with so much leg volume coming up. Didn’t wear a belt at all.
30 Wall Balls (20#, 10′)
30 cal Assault Bike
30 Box Jumps (24″)
I’ve been asking for punishment by choosing the bike lately, especially in a leg dominant workout like this. My goal was to keep every set of wall balls unbroken. That’s not something I have ever tried for sets this large during my CrossFit history that I can remember. Surprisingly it wasn’t bad at all. I think I’ve found a relaxing pace on wall balls. I was money on hitting at/above the target today too. First round on the bike was around 62 RPM and the next two were around 58. People on the rowers were obviously kicking my ass. I never stopped on the box jumps and in the third round I jumped down (no rebound) instead of stepping down. Finished in 16:26.
I’m feeling good lately! Is it the weight I’ve lost, the macro counting, the increased water, or some combination?
Stayed after for some volume and skill work.
I put on my grips and chalked them up. I did five rounds of 10 unbroken and then 7-1-1-1.
HS Walk Practice
My shoulders were pretty shot from the wall balls and toes to bars, but I felt really good with my balance and keeping my feet off the wall went I got up to it. Didn’t have much room with the class back squatting to work on many steps in to the wall.
My neck has been a little kinked all week after the wall balls on Monday and the HSPU on Tuesday. Legs and ass are still a little sore. Went to the 4pm class.
6 Good Mornings (45#)
6 Samson Lunges
6 Box Step-ups (16″)
6/6 Walking Single Leg RDL
Slowly getting that deadlift back and haven’t pulled heavy in over a month when I did the single with 405. This was a good max triple for now.
1,200m Assault Bike
12 Deadlifts (195#)
21 Box Jumps (20″)
It was bodyweight deadlifts, so I was glad to weight in at under 197 this morning so I could round down to the 195. That bike is a dream destroyer. Started out feeling good at 75 RRM but the burn kicked in by the end of the first ride and slowed a bit. Fought just to keep above 60 RPM in the other two rounds. Deadlifts felt so light after the strength work and were no problem unbroken. Having the shorter box programmed was nice because it was a chore for those first couple jumps after the bike and deadlifts. I got faster each round of my jumps and started jumping down part way through the 2nd round. Didn’t rebound, but it seemed faster than stepping down. Ending round one around 3:30, two around 7:00, and finished at 10:22. Enjoyed that one!
8 Rounds (Tabata)
20s C2B Pull-ups
Did this extra work instead of the hamstring stretching that was programmed. Was wearing grips on my hands and my grip started giving out due to all the deadlifting. My plan was to do 5-3 butterfly as long as I could. Starting feeling nasty in round three. Made it through four rounds of 5-3 and the next set of five. In the set of three I started struggling and didn’t come off the bar, but was kind of resetting each rep to get through the three. It was all singles from there, getting 5-4-5. So I totaled 54 reps. I’ll take that!
I’m going to keep trying to get in pull-ups and toes to bars like this leading in to the Open because we know those movements always show up in high volume.
This week was really leg dominant in the programming. Wonder what next week will bring.
Last night I started getting a headache before bed and then felt it when I woke up several times through the night. It was gone this morning. This has started happening as I’ve pushed hard in some workouts.
I’m still excited about how the wall balls felt yesterday. After losing 15 pounds last year, I could feel a huge difference in burpees, but hadn’t really thought about wall balls or maybe just hadn’t done enough large numbers of them. Makes sense though; being 20 pounds lighter per rep really adds up when doing 100+.
Thought I’d be feeling my quads more today, but not too bad so far. Went to the 4pm class.
1:00 Assault Bike
5 Inch Worms + Down Dog
10 Double DB RDL (20# DBs)
5/5 Single Arm Half Kneeling Strict Press (20#)
10:00 EMOM (alt)
HS Walk Practice
Can tell I haven’t practiced in weeks. Need to get back on it before the Open.
60 Walking Lunges
40 Ball Slams (30#)
The lunges started to burn in the first round and the ball slams were tougher than I expected. Went 7-7-6 on the handstand push-ups each round. Finished in 15:39.
8 Rounds (Tabata)
Stayed after class for a little extra credit. My goal was to hold sets of eight for as long as I could. I made five rounds, then did a set of five and three singles. Only four singles in round 7, but came back with five singles to close. 57 total toes-to-bars, which ties my best from 2014.
My shoulders felt a few tugs in bed last night, but no issues today. Went to the 4pm class.
20 Jumping Jacks
10 Arm Circles Forward
10 Arm Circles Backward
10 Arm Crosses
10 PVC Passes
10 Behind Neck Wide Grip Push Press (45#)
5 OHS (45#, 3131 tempo)
1,200m Assault Bike
15 Overhead Squats (95#)
Winter version of “Nancy” for us here in Michigan, though most everyone did 500m rows. I figured the AB and OHS combo would blow up my quads and right away in the first set of squats I broke, doing 9-6. Continued that until I did the last 15 unbroken. I should have fought to do them all unbroken and recovered on the bike. I guess I was the Nancy today. I probably averaged around 60 RPM and was dipping under that in the last two rounds. Finished in 15:56, which is about 30 seconds faster than my time with the 400m runs this summer when I did all of the squats unbroken.
For some reason I originally recorded 16:56. When I saw my friend’s time on the whiteboard only 20 seconds off mine and knowing I beat him by over a minute, I remembered pushing to get those final reps done under 16 minutes. Now I feel better about my effort. That’s what happens when I don’t have my notebook on the floor and record it right away!
We had plenty of time again, so I pulled out a barbell. The NCFit programming is cutting back on the strength work a bit to focus on conditioning with the Open coming up.