My lower body is still really sore from Sunday.
9:00 EMOM (alt)
- 10 Box Step-Ups (20-24-27″)
- 10 Banded Good Morning
- 20s Row
6:00 EMOM (alt)
- 1:00 Row
- 5 False Grip Ring Row (feet under me to cut down on weight)
Damn the false grip hurts!
E5M – 4 Sets
- 500m Row
- 15 Box Jumps (30″)
- Max Muscle-ups
My goal was 3×4 muscle-ups each round, but I had a suspicion that hip fatigue would kick in from the rowing and high box jumps. Well, I’m not sure if that was the case or it was the breathing, because after round two my pace fell off a lot. I rowed 1:50-1:51 for the first two rounds and then 2:00 was a struggle for the last two. I stepped down from the box for most of the first two rounds and jumped down after that (no rebound though). On the rings I went 4-4-4, 4-4-4, 4-2-2-2, and 4-2-1-1 for a total of 42 muscle-ups. I don’t think I’ve ever accumulated that many in a workout. After finishing the box jumps I walked right over and jumped up to get that first set at fatigue and I’m really happy I was able to start with a set of four each time.
No grips (have never needed them on the rings) and no rips. The big blood blister from last Tuesday is healing well.
I think this was the end of my first set…
I did some handstand walking after class. I went 10 feet a bunch of times after just getting it on Sunday for the first time. Even got over 15 feet once! It’s feeling a lot more comfortable.
Here’s one of the times I went ten feet…
Last night my legs felt tired and I could feel my shoulders a bit today. Went to the 4pm class.
- 10 Divebomb Push-ups
- 10 Kip Swings
- 10 Tuck jumps
- 5/5 Half kneeling single arm DB press (30#)
- 1:00 Row
I don’t remember those divebomb push-ups being so hard when I did them in P90X a long time ago! Got through two rounds and five push-ups.
- 10 Hanging Knee Raises
- 6 Kip Swing + Press Down
- 6 Knees to Chest
- 6 T2B
- 12 Push Presses (95#)
- 12 Toes to Bars
- 12 Box Jumps (24″)
My hands were happy this was T2B programmed instead of pull-ups after the C2B I did yesterday. I had the grips on, but didn’t use the finger holes, which actually works really well for T2B. Something I’ve noticed with the Ben Smith programming and now NCFit is that they program push presses a lot instead of push jerks (or shoulder to overhead, where it’s your choice). Should pay off when it’s time to do jerks.
This workout seemed familiar, but the closest I could find was Open 12.3 which was 18 minutes of 15 box jumps, 12 shoulder to overhead (115#), and 9 T2B. Based on my best score for that a few years ago, I thought 7 rounds was possible.
I didn’t quite get it. Finished six rounds, the push presses, and the T2B for a score of 6+24. The push presses were all unbroken and they did get challenging in the last two rounds. I played it too safe with 3×4 T2B every round and might have been able to do 2×6. I should have jumped down from the box too. Those little changes would have made a big difference.
This definitely had the feel of an Open workout and I feel like I gave it an effort worthy of an Open workout. I was able to post the top male score of the day, which is rare. My hands need a rest after 70 C2B yesterday and today’s 84 T2B plus a lot of other swings and warm-up reps on the bar.
Midline & Posterior
- 1:00 Hollow Flutter Kicks
- 30s Rest
- 1:00 Russian Twists (45#)
- 30s Rest
- 1:00 Hip Thrusts
- 30s Rest
I made it through the entire first minute without stopping, which was hard! Pushed more on the 2nd set of twists than the first. The hip thrusts were unbroken for both minutes. Didn’t count any reps though.
Stayed after and started working on my handstand walking on the open floor. I could get up and take a couple of steps, but wasn’t getting my legs with the forward lean, so I kept falling back down the way I went up. I’ll have to keep working on it.
My biceps started to get sore yesterday afternoon. I may have to start doing 21s every week.
- Min 1: 6 cal Row + Air Squat Hold
- Min 2: 6 cal Row + Active Bar Hang
- Min 3: 6 cal Row + Air Squats
- Min 4: 6 cal Row + Ring Rows
- Min 5: 6 cal Row + Step Ups
- Min 6: 6 cal Row + Jumping Pull Ups
- Min 7: 6 cal Row + Box Jumps
- Min 8: 6 cal Row + Kipping Swings
Then we did some band mobility on our hips and front rack.
10:00 EMOM – Front Squats
- 10 Front Squats (135#)
- 15 Pull-ups (Gymnastic Kip)
- 20 Box Jumps (24″)
Each round started with a squat clean and obviously never dropped the bar. It was fun being forced to use a regular kip today, which allowed me to go unbroken for each set. I jumped down (no rebound though) on the 1st and 3rd round of box jumps. Should have done round two as well, but I slacked off. Probably shouldn’t have taken extra breathers in between movements or at least not as long as I was. Finished in 7:08.
Worked on my handstand balance and walking for about 10 minutes.
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 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
- 10s Rest
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.
My shoulders felt tight through the night, but seemed fine today. This morning I posted a recap of my second week of calorie counting.
Went to the 4pm class.
- 8 Step-Ups (24″)
- 8 Behind the Neck Shoulder Presses (45#)
- 4 Inchworms
- 4 Vertical Jumps
Did 3×205# in August so I wanted to beat it today. Still not my best, but getting my strength back. I wore my belt for the last three sets.
- 15 Push Press (115#)
- 15 Box Jump (24″)
- 15 cal Row
We did the push presses from the rack today, though I’m not sure it helped because you have to control the descent and rack it. I did 9-6 for 5 rounds and then 6-4-5 at the end trying to go on short rest. All jump and step-downs on the box. Tried to keep above 1,100 cal/hr on the rower. Finished 5 rounds, 15 push presses, and 4 box jumps. My calves may feel this one for the next day or two.
Not counting calories today, because I’m headed to Brew Ha-Ha.
I’m pretty sore from yesterday. My hamstrings, glutes, low back (still tight), and I think my upper rhomboids are all feeling it. Went to the 4pm class.
- Air squat
- Shoulder Press (45#)
“Fight Gone Bad” – 3 Rounds
- Wall-balls (20#, 10′)
- Sumo Deadlift High Pulls (75#)
- Box Jumps (20″)
- Push Presses (75#)
- cal Row
- 1:00 Rest
I got 291 (with a 24″ box) the only time I’ve done this. That day I did 109-92-90 with 32-24-23 wall balls. Today I did 106-103-96 with 28-28-27 (I think) wall balls. Never dropped the ball today. I was very slow and deliberate on the SDLHP, a dumb movement. I know I could improve my score quite a bit if I busted them out, but it’s not worth it. Too easy to injure a shoulder with this movement and especially with how tight my back has been too. I pretty much stopped and reset on the ground with every single rep. Box jumps felt good and I kept the same pace through every round. Push presses were where I racked up the most reps, but that third round got really hard. I think I got about 15 cals on the first two rows and then pushed it for 17 at the end. I’ll take the 14 rep PR for my 3rd of 2019 already!
- 10 Glute Bridges
- 15s Glute Bridge Hold
- 10 Glute Bridges
- 15s Glute Bridge Hold
- 10 Glute Bridges
- 15s Glute Bridge Hold
I wasn’t reading right and thought we only had to do 30 total reps, so I went pretty slow to start out. After I got done with the 30 and people who started before me were still going I realized my mistake. Went much faster for the other two sets but the damage had been done. My glutes were on fire! Being sore didn’t help.