20/20

Little sore from not doing much for a week. Out in the garage at night after work.

Active Life – Hips

Warm-up

  • 20 Side Shuffles (5m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 4 Sets (2x each leg)

  • 10 Lateral Box Step-ups (33″)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Shoulder Press

  • 10×45#
  • 5×75
  • 5×95
  • 3x5x115#

My left wrist is still not getting any better.

Conditioning

  • 20 Box Jumps (24″)
  • 20 C&J (95#)

I very simple quick hitter. I did all step-downs from the box. Went 10-5-5 on the clean and jerks to finish in 2:17.

Active Life – Back Max

12:00

2 rounds plus through the dead bugs.

Still Not Squatting the Olympic Lifts

My chest is still sore. Low back felt a little tight this morning. Last night working in my shop I did feel a few things going on in the low back when I was moving a shelf around inside a table. I’m not feeling any kind of tweak effects today though. 👍

Active Life – Single Leg Bias

Warm-up

  • 10 Eccentric Knee Flexion (30#)
  • 10 Paused Wall Balls (20#, 10′, 3 second)

Workout – 3 Sets each arm

  • 30m One Arm Farmer Carry (110#)
  • 1:00 Rest between arms

It was supposed to be 60m but I had to screw around with my DIY Farmer handle too much and it was awkward so I only went side to side in the gym. Good enough for today.

Warm-up

5 Sets

  • 3 Hang Snatch High Pull
  • 3 Hang Power Snatch
  • 3 OHS
  • 3 Hang Squat Snatch
  • 40 Jump Rope
  • 15 Double Unders

I did 2 sets with 20kg and then 25, 30, and 35. Worked up a sweat!

Weightlifting

Snatch High Pull + Hang Power Snatch

  • 45kg
  • 55
  • 65
  • 75
  • 70
  • 70

I wish I felt comfortable enough with my back to start squatting these. I much be tired though because I almost didn’t get under 75kg!

Conditioning

12:00 AMRAP

  • 1 Snatch (135#)
  • 3 C&J (135#)
  • 30 Double Unders

The snatch was supposed to be a squat and the Rx weight was 155. Scaled back and even this got my back really tight. Was able to keep moving but ran into some trouble with dubs in the middle rounds otherwise I think 12 rounds was within reach. I finished 10+4.

Active Life – Back Max

10:00 EMOM

  • 10 Sit-ups
  • Plank (rest of the minute)

Not at bad as I was expecting. I did all planks on my elbows today.

Ready for a rest day tomorrow!

13.4 Retest

Rest day yesterday and at the gym for noon today.

Warm-up

  • Dead Hang
  • Shoulder Mobility
  • Bar Taps
  • Bottom Squat Hold
  • C&J
    • 6×45#
    • 3×95
    • 3×115

Conditioning

CrossFit Games Open 13.4 – 7:00 AMRAP

  • 3-6-9…
    • C&J (135/95#)
    • T2B

I 3 and then 3-3 C&J and then singles the rest of the way. Went unbroken through 9 toes to bars and then 7-5. Made it through 14 of the 15 clean and jerks, which is 1 fewer than the last time, over 2 years ago, and 8 reps shy of my best. I could improve my score by not taking that half step or so back after each rep with the barbell. Could have pushed to do the 12 T2B unbroken as well.

I had some nasty “Fran lung” after this one.

Strength – Front Rack Lunges

  • 3x10x135#
  • 10×155
  • 10×175

Felt good, even after the workout.

Midline & Gymnastics

3 Cycles

  • 4 Tabata Rounds – MB Sit-up (20#)
  • 1 Tabata Rest
  • 4 Tabata Rounds – HS Hold
  • 1 Tabata Rest

I did 10 sit-ups every round for a total of 120 and was able to stay on the wall for every 20 second block. I was putting my hands really close to the wall and able to keep my balance too. This did fry my low back.

Barbells for Becky

Went over to Bay City this morning for a benefit WOD for one of their members who is fighting cancer.

Warm-up

12:00 of “I Pick”

Combination of running is place, lunges, squats, burpees, high knees, butt kicks, 400m run, side shuffles, bear crawl, etc. Definitely got the blood flowing. It was a chilly 25-30° outside so my pants and hoody stayed on until I stripped of the sweatshirt for the C&J in the workout!

Conditioning

  • 3 Rounds
    • 400m Run
    • 21 Russian Kettlebell Swings (62#)
    • 12 Pull-ups
  • 30 Clean & Jerks (135#)

Jason did the 1st and 3rd round of KBS and I did the pull-ups in those rounds. In round 2 we did the opposite. Sets of 5 C&J each to finish in 10:59.

Rehab Movements

Rested yesterday and did a garage session tonight.

Warm-up – 3 Sets

  • 3/3 Turkish Get-ups (35#)
  • 10/10 One Arm Single Leg RDL (35#)
  • 10/10 One Arm KB Front Rack Squat (35#)

Might as well get back to some of these back rehab movements I should have been doing all year.

Conditioning

  • 25 Burpees
  • 25 C&J (95#)
  • 50 GHD Sit-ups (parallel)
  • 25 C&J (95#)
  • 25 Burpees

I did the first round of clean and jerks in 5 sets of 5. Sit-ups were in sets of 10. The second round of clean and jerks I decided to do singles. I wish I had been paying closer attention to the clock to see what method was faster. I think it was the 5×5 though. Knew I should have put on knee sleeves for the burpees and sure enough with about 15 reps to go I could feel my knee bruising. Finished in 11:07.

Quick Triplets

Spent the rest of the day cleaning and reorganizing the garage yesterday. To say I was tired is an understatement. My shoulders are definitely feeling the fatigue.

Warm-up

  • Bottom Squat Hold
  • Shoulder Stretching
  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • C&J
    • 5×45#
    • 3×85#
    • 3×135#
    • 2×155#

Gymnastics Test

  • MAX Strict Ring Dips

Wanted to see what I could do since it had been years since I tried. I got 21, which is a 6 rep PR. I actually did this before the clean & jerk warm-ups.

Conditioning – Running Clock

  • @ 0:00
    • 10 C&J (170/115#)
    • 20 Burpees over the Bar (lateral)
    • 30 Box Jump Overs (24/20″)
  • @ 15:00
    • 10 Power Snatch (145/100#)
    • 20 T2B
    • 30 Wall Balls (20/14#, 10/9′)
  • @ 30:00
    • 10 Bar Muscle-ups
    • 20 American KBS (53/35#)
    • 30 Back Squats (95/65#)
  • @ 45:00
    • 10 Strict HSPU
    • 20 Burpees
    • 30 Thrusters (45/35#)

The first part is one we had during the Hybrid Open Prep, when I did it in 3:34. I didn’t bitch out on the box jumps today doing all 30 as side-to-side jumps. Pretty sure my C&J and burpees were slower, but the jumps was enough to make up for it. Finished in 3:27.

The next 3 parts are all original creations, with the hopes of being around the some time domain. In part 2 I did my toes to bars in 10-5-5 mostly due to knowing that bar muscle-ups were coming in the next piece. Did the wall balls unbroken to finish in 3:07.

I was going back and forth on how to split my muscle-ups. 6-4 or 4-3-3? I decided to go for it with the 6-4, which was fine. I’m going to have to test my bar MU max because the 6 matches the most I’ve done in a set. The kettlebell swings were rougher than expected, but the squats were such a burn. I tried to speed up but there was too much burn when I did. Finished in 3:14.

I wanted to do the handstand push-ups strict, but wasn’t sure how I’d feel by part 4. I went for it and got through them no problem. Big mistake though. In the middle of the burpees I was having trouble pushing off the ground. I’m sure the fatigue of yesterday had something to do with it too. When I got to the thrusters, I was dying on the presses! I rested in the bottom of the squat a couple of times and once with the bar on my back. Should have been much faster than the 3:12 it took me.

I figured the back squats and thrusters would be the easiest part of the whole thing but they were the worst because they burned so bad.

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: