Went to CrossFit MouseTrap today with a couple of other Automatticians for the 11:30 class since we had some free time before lunch.
They had options for a speed metcon (which I choose) or a power metcon, which is something I’ve never seen at any of the gyms I’ve been to. They also had 2 coaches running the class, but I guess they get a lot of drop-ins here.
25m Single Arm Farmer Carry (53# KB)
15 Goblet Squats (53# KB)
Felt pretty good even with the heat and humidity. Got through exactly 8 rounds and did all of the squats unbroken.
20s Hollow Hold
20s Thread the needle
20s Bottom Squat Hold
After the first 4 hollow holds I did them with a bent body. I alternated sides for each round of thread the needle and then the last 2 movements were a piece of cake.
I’ve had that knot in my mid back when waking up a few times this week, so I’m wondering if it’s something to do with the way I’m sleeping or my mattress. My shoulders and upper back are pretty sore from Wednesday’s workout.
Active Life – Single Leg Bias
8 Rounds (Tabata)
20s Side Shuffles (5m)
2:00 Bottom Squat Hold
10s L Hang
10/10 Leg Abducted Rocking
10/10 Lateral Leg Swings
DB Snatch (50#)
Burpee over DB
Finally got to this one. I switched hands on the ground for all of my snatches, which is really slow. Took me 5:42. 👎🏻
Active Life – Back Max
Kettlebell March – 4 Sets
60m One Arm Farmer Carry (53#)
5 Russian KBS every 10m (53#)
The other time I tried this I went light with 35# and did 3 sets with each arm. Today with 53# was another story and I was barely able to make it through 2 sets per arm. Finished in 9:17.
Originally planned to run today but it’s supposed to be even nicer tomorrow and I didn’t feel like dealing with anything going on for Friday night football games. Went to the 4:30 class for my 2nd one this week!
Front rock stretch
Strength – Front Squat
Took it easy since I do enough squatting with the lifting program and I have heavy front squat triples tomorrow. I didn’t feel like changing shoes and gearing up either.
10 Wall Balls (20#, 10′)
15s Bottom Squat Hold
I messed up right off the bat and dropped the medicine ball after 5 and went into my squat. Quickly realize my mistake when everyone kept going. Was caught up by the end of round 2. Finished 6 rounds plus the push-ups, wall balls, and 11 seconds of the hold. We had a 2 minute rest and then into…
10 cal Row
Finished 4 rounds plus 2 calories. We had more of a full recovery and then…
20 Zeus Double Unders
8 Box Jumps (30″)
I was able to get every round unbroken. Stepped off the box every rep. Finished in 3:57.
I was exhausted last night. Now sure if it was from that walk/hike or what. I had to take a late nap at 6:30pm and still slept pretty good when I went to bed. Maybe it was the carb overload?
1:00 Bottom Squat Hold
15/15 Side Jack Knifes
Don’t usually get in much oblique work. Time to change that.
10 Decline Push-ups (14″)
All unbroken sets. In the last couple sets the last few reps were starting to slow down. Originally thought about going EMOM until failure, but that’s probably more decline reps than I’ve ever done in a day.
1 Mile Run (easy)
10s Hill Sprint (12% grade or steeper)
w/ Full recovery
With this big incline on the road next to the cabin I figured some hill sprints would be a good idea. Remembered seeing some on Aerobic Capacity, so that’s where I grabbed this workout from.
The easy jog to warm-up was nice. I ran down the hill and then along the highway on a flat-ish section. After my mile I walked to what appeared to be some steeper parts of the road by my cabin. During rests I measured a few sections of the road with TiltMeter on my phone. It was coming up with anywhere from 4-6°, which is a not quite the recommended, but you work with what you got. A slope of 5.74° is equivalent to a 10% grade.
This weather is terrible for a vacation in Northern Michigan. I’m not sure if it’s really July or if it’s October!
10 Weighted Burpees (20# vest)
10 Weighted Sit-ups (20# vest)
So that was 100 reps of each. Did the two movements back to back and it took about 50 seconds each round. The burpees weren’t as bad as I expected and took me about 25 seconds. The sit-ups got really tough in the last few rounds.
1:00 Bottom Squat Hold (20# vest)
30s Weighted Plank (20# vest)
Doing weighted squat holds was a new one for me. Planks weren’t too bad, even after all of the sit-ups.
Did DDP Yoga Energy! with my sister in the afternoon. I need to start doing this stuff regularly.
In the afternoon I put the weight vest back on and went for a 2 mile walk. As soon as I got back I did some air squats.
Feeling good after yesterday. Went to the 11am class at Survival Fitness.
1:00/1:00 Side Planks
1:00 Dead Hang
1:00 Bottom Squat Hold
1:00 Jumping Jacks
I did a quick drop after 35 seconds of dead hang and jumped right back up to regrip. No need to rip my hands open with pull-ups and deadlifts planned for tonight.
20:00 Partner AMRAP
12 SDLHP (53# KB)
12 Squat Jumps
Partner 1 does all of the sit-ups, partner 2 does all of the SDLHP, and keep alternating each movement. Since partner 1 will be doing the run in the first round, the 2nd time through the movements will be switched for each person.
I paired up with Joe and we kept up a solid sprint pace. We were about 130m from finishing 8 rounds.
Over to CrossFit Intuition around 5:30 for another workout. Did Crossover Symmetry Activation and then figured it was a good time to try doing a “ninja get-up” since it’s been a long time and maybe the Explosive Seminar taught me a few things. Nailed it on the first try!
Clean & Jerks
1x118kg (Clean PR, missed jerk)
Used all kilo plates in the Mid Michigan Barbell Club part of the gym, which is a first for me. It’s weird not knowing exactly how much is on the bar. I’ll call that a 260# clean I guess, for a 5# PR. I had the jerk locked out, but was probably a bit forward on me. I really need to work on getting under the bar after I extend, instead of extending some more.
Warmed up shoulder press with 5×75# and 5×95#.
8x4x120# Shoulder Press
2-1-2-1-2-1-2-1 Explosive Push-ups
For the 2s, we did clapping push-ups and for the 1s we did a plyo push-up from the ground on to four 45# bumper plates.
5 C2B Pull-ups
10 Deadlifts (185#)
2 Rounds (same movements and reps)
1 Round (same movements and reps)
I wanted to make something short and fast, but still really intense. This worked out really well. I start losing my kip on C2B after 3 or 4 and was swinging all over the place a few times. I finished 3 rounds in 1:50, 2 rounds in 1:12, and 1 in 0:27, with a total time of 6:29 on the clock.
Did 4 sets of 10 reverse hypers with a green band on the GHD. Then I did Crossover Symmetry Recovery.
Not enough guys to golf this morning, so was able to get to the 9am class. No issues with the shoulder after the 180 one-arm snatches yesterday, so that’s good.
Crossover Symmetry Activation (at home)
Bottom Squat Hold
Box Squats (14″ box)
I don’t think I’ve ever done these right before today, which is why I always felt so much knee pressure with the wide stance. Matt corrected me right away today and it was completely different. I was afraid I was going to miss the box though.
KB Drag – 84 feet
3×108# (53# + 55#)
I was sweating like I’d done a 10 minute metcon already!
15 Wall Balls (20# MB, 10′ target)
25 Banded Good Mornings (black)
30 Box Jumps (24″)
Pistols felt extremely tough today. No rhythm. I broke up the GMs into 10-10-5, 15-10, 15-10. Didn’t do any rebounding on the box jumps. Finished in 17:13. Didn’t feel like pushing too hard for some reason.
Walked a lap, did a bottom squat hold, and then did Crossover Symmetry Recovery when I got home.