Went out to a Brazilian steakhouse last night and ate so much meat that I still felt full this morning. I knew I needed the carbs though so I powered through my Sunday pancakes.
- Bottom Squat Hold
- Dead Hang
- Various barbell reps
- 10 Shoulder Presses (115#)
- 15 Overhead Squats
- 20 Push Presses
- 25 Front Squats
- 30 Push Jerks
- 35 Back Squats
I definitely have a love/hate for this workout. I love the beauty of its design and effectiveness, but I really hate the mental battle during the workout.
My strength is down, but my cardio seems to be up, so I wasn’t sure what to expect. I started with 8 presses. Then did 2 presses, put it on my back for a grip reset, and 10 overhead squats. Then 5 OHS and dropped it for a quick breather instead of trying a fancy grip reset. I think I did 12 push presses, then 8 plus 5 front squats. Two sets of 10 front squats with 5 push jerks tacked on to the 2nd set. The push jerks seemed much harder than they should have been and I think I went 7-5-6-7 for the rest of them. I didn’t stop on the back squats, but they were pretty slow. Finished in 10:07 to keep the PR streak going on this one. Really happy with the effort.
- 4/15/2013 – 14:03
- 7/21/2014 – 13:34
- 9/3/2015 – 10:33
- 2/10/2019 – 10:07
I programmed an 8:00 rest before starting a bodyweight metcon.
- 7 Burpees
- 7 Knees to Elbows
This felt much worse than I was expecting. It seems like I always say that when K2E are involved; I’d rather do toes to bars. All the shoulder fatigue really carried over to the burpees. Took me 8:59 to get done. Wouldn’t mind trying this one again sometime when I’m fresh, especially since I got it from the BTWB Bodyweight Fitness Level workouts.
Stacked Plate Passes
The five of us lined up and passed plates down the line and then back. We went through it three times rotating positions to make sure everyone sat on the end at least once. I took double duty. The plate stack was 10-10-15-25-10-25-15-10-10.
Worked on my balance and handstand walking. Shoulders were very fatigued, but that’s some of the best time to work on it if you ask me. I think I just need to get away from the wall and get on the open floor because I’m probably adjusting knowing that I have the wall coming up since I’m only doing a few steps out.
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′)
- 20 Groiners
- 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.
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 hamstrings were getting sore yesterday too. My quads, hammies, and glutes are all still sore today.
- 2 Rounds
- 40 Jumping Jacks
- 10 Deadlifts (45#)
- 30 Mountain Climbers
- 16 Elbow Punches
- 20 Alt. V-ups
- 10 Back Squats (45#)
- 7 Hang Muscle Clean (45#)
- 7 Hang Power Clean (45#)
- 5 Hang Power Clean
- 5 Back Racks (45#)
- 8 Hang Power Cleans + 8 Back Squats (65#)
- 6 Hang Power Cleans + 6 Back Squats (95#)
- 4 Hang Power Cleans + 4 Back Squats (125#)
- 3 Hang Power Cleans + 3 Back Squats (155#)
- 3 Hang Power Cleans + 3 Back Squats (175#)
Quickly decided I didn’t want to try 155# for the workout.
- 1:00 Run around gym
- 10 Hang Power Cleans (135#)
- 10 Back Squats (135#)
Since we’re obviously not running outside we did a minute run around in the gym instead of 200 meters. Generally I don’t like when a cardio movement is subbed in as a timed piece, because there is no real incentive (other than improving your running) to run faster because a minute will always take a minute. I’m really good at sandbagging runs. 🙂 I’d rather work on my endurance with the barbell anyway since the Open has never had any type of running.
I did eight hang power cleans, dropped it, did the other two and transferred it to my back for all ten squats. Wore my belt the entire time, so was tightening and loosening it. Got through 6 rounds, the run, and the cleans.
Midline & Skill
- 6 Evil Wheels
- HS Walk Practice
Got some good tips from another member. My hands are too wide, probably from being used to wider stance for HSPU. Need to keep practicing with the Open coming up.
Yesterday I woke up feeling beat from Monday through Wednesday, but was feeling pretty good by noon. I thought about doing some active recovery but decided to make it a complete rest day after three heavy and tough days on the back. Glad I did with more back squats today.
- 1:00 Row
- 15 Air Squats
- 1:00 Row
- 10/10 Spiderman Stretch
- 1:00 Row
- 50 Double Unders
When I got to 205 pounds I could tell my legs didn’t have it today. Been a brutal week of workouts and lifting. It was programmed for 85%, which would have been about 275 based on what I’ve been lifting. The 255 was plenty for today. Live to lift another day!
- 25 Double Unders
- 5 Burpees
- 1 Legless Rope Climb (13′)
Good thing these were legless because my legs wouldn’t have provided much help. I tripped up a dub before the first rep in a round (maybe 6?) and missed once after 17 in the 7th or 8th. Burpees were deliberately paced to allow me to get right on the rope. Finished in 9:12. That was a fun one!
Woke up on Sunday with a headache from the gym’s Christmas party so it turned out to be a rest weekend. Good thing with today’s workout.
- 20s Bottom of Push-up Hold (2″ off floor)
- 10s Rest
- 20s Superman Hold
- 10s Rest
The working sets were programmed at 75%, so rounded down when basing off the 335 pound max. Didn’t want to blow up too much with 90 wall balls coming up. Felt better than the 6x4x265 last week and a nice jump over the 5x5x245 from a few weeks ago.
- 30 Wall Ball (20#, 10′)
- 25 American KBS (53#)
- 20 C2B Pull-ups
The Rx weight was 70 pounds, but not for this guy. Every round I went 3×10 wall balls, 15-10 kettlebell swings, and 4×5 chest-to-bars. First time trying butterfly again for C2B and it felt great, so I used it the whole way. I guess that is the last thing to come back since I just got my muscle-ups back. My rep schemes worked well and I was surprised to keep hitting sets of 5 on the rig. Usually I can’t keep up that large of sets for C2B and especially not with the butterfly kip. Finished in 13:24.
Started getting a headache within minutes and several other people did as well. With those 3 movements your head is continually moving up and down, so maybe that did it. Tough workout!
- 30s Row (Easy)
- 30s Row (Harder)
Got about 960 meters.
This was programmed to be 6×4 at 80%. If last week’s 235 pounds was a real 70%, my current 1RM would be 335. So that’s what I went off. I haven’t put more than 265 on my back, which I did for a set of 5 last month, in 1.5+ years, so this was a lot of heavy reps for my Bambi legs. After the first set I knew it was going to be one hell of a push, but I made it through every set with about 2:30 rest between.
E90S – 15:00
After the 2nd round I could feel my toes to bars going already! Those squats wiped me out and the burpees use a lot of that same hip action. I fell off the pace in the 5th round I think so then it became an AMRAP. I was able to pick it up in the final minute to get close to 10 rounds with 9+13. I was not expecting this to be so hard with how well my T2B have been the last couple of months.
Just what my core needed after the squats and workout. haha Went slow, controlled, and reached way out on every rep.
Went to bed way too late last night, so I’m dragging ass a bit today. Went to the 4pm class.
- 1:30 Row
- 10/10 Bulgarian Split Squats
- 15 Air Squats
Felt much better than the 5x5x225# last week that we did after 70 overhead squats.
18:00 EMOM (alt)
- 5 Muscle-ups
- 8×60′ Run
- 10 Burpee Box Jumps (24#)
Before class I did some swinging and my first muscle-up since the Open. Felt good, so figured I’d try them in the workout.
This workout starts as an alternating EMOM and then you turn it into an AMRAP when you fall off the pace. I got a little rest after a set of 5 MU but I fell behind pace after the first run and for the rest of the workout. Was able to get 5 unbroken muscle-ups for my first two rounds and then did 3-2 for the next 3 rounds. I finished up my fifth round a couple of seconds before the 18 minutes ran out. The running sucked! I think the running got to my head and I didn’t push on the burpee boxes; I was jumping up out of the burpee, but then taking 2 steps in to the box instead of jump-jump. The steps are so much slower.
Hope my shoulder is good tomorrow. It feels a little odd right now.