Finally took a rest day yesterday. Feeling great. Went to the 4:30 class.
Warm-up – 2 Sets
12 Barbell Curls
12 Wall Balls (20#, 10′)
The board actually had barbell GMs (good mornings) but I thought it said curls from far away. I was wondering why a bunch of people were doing good mornings. After finishing the first set I was committed to the curls.
Strength – Back Squat
My back was just fine.
Buy-in: 100 DU
10 Wall Balls (20#, 10′)
5 Power Snatch (95#)
Cash-out: 100 DU
I missed after 17 and then not until after 97 in the first 100 dubs. After the first few rounds I started to count my rest and tried to get in 2-3 deep breaths between movements after walking to my spot. The final 100 dubs were terrible. I was stopping every 10 reps. Doing them in lifters is not so great. The rope kept getting caught up in the velcro. Finished in 15:02.
Remembered to bring my dumbbells home so I can start the Hybrid Performance Method Push-Only program for real and get in a lot of the workouts at home to save time traveling to the gym.
After realizing the aerobic pace yesterday I better step it up in these warm-ups. Did 5:00 on Airdyne for 1.74 miles 2.8 km.
Strength / Accessory
3×15 Strict Pull-ups (blue band)
3×10 Rack Chins (feet on bench in L position)
3×10 Wide grip pull-ups (blue band)
3×20 DB Curl (8#)
2×20 Shoulder IYTs (Crossover Symmetry – purple)
Wanted to use a band to be able to get in the higher reps but even that wasn’t easy. I don’t have my adjustable dumbbells home yet so my only choice was the really light ones.
10 HR Push-ups
10 Air Squats
20 Box Step-ups (18”)
Planned on 15 air squats but made the decision during the first set to cut it back to 10. Wasn’t even able to do a single air squat until a few days ago. Loosed up a couple of rounds in and probably would have been fine. Heart rate didn’t get too high but worked up a little sweat even in the cooler garage. Finished 7 rounds plus the push-ups, squats, and 16 of the step-ups. I had to switch it up from only doing Airdyne conditioning and this was a good intro back.
Hoping to be able to pick up a barbell at the end of the week. Feeling much better but I can still feel the tweak here and there throughout the day.
Much needed rest day yesterday. My upper back, shoulders, and chest were all feeling really rough and overall my body was beat up. Was not really looking forward to the amount of work programmed for tonight.
Add 0-5-10 pounds over the last 3×4@80% type workout.
I had used 305 so went with the 10# jump. Didn’t put on a belt until 295. Felt good.
Clean from Blocks (knee)
Work up to 3×3 @ 80%.
Ended up being a couple of inches below my knee. I’ve never liked block cleans and always had a hard time getting myself to commit to dropping under. No issue today so I bumped it up on my last two sets. Maybe it was because the blocks were lower.
Work up to a daily 3 rep.
At this point everyone was starting to feel things a bit so nobody pushed the weight here today knowing what we had coming in the metcon.
We combined these to save some time.
12-15 Dumbbell Bent Over Lateral Raises
6-12 Barbell Curls
I had to use the tiny orange band for my GHR and did 12 reps. Used 20# DBs for 15 laterals. Sets of 12 curls using 35# and then 65#.
10 Push Press (185#)
15 Front Squat (225#)
Heavy, but with today sandwiched in between two rest days, we figured it was a good one to grind away and do the work. Ugh it was so fucking horrible. I did 9-6 and then 6-5-4 for 2 rounds on my knees to elbows. Was able to go 6-4 on every round of push presses, and didn’t resort to any jerks. The front squats were fucking death! I started 6-4-3-2 I think, then 4-4-4-3, and the last set I felt like I was going to fail every rep. My core was giving out. I think I went 4-2-2-2-2-2-1. I was going for the 3rd and final rep there on the end and had to bail at the bottom. Walked over and finished using Bryan’s bar for the final rep. Took me 18:13. Wore a belt and used racks for both bars. I was taking so much rest time between sets and still couldn’t breath or feel confident in the squats.
Oh no, not done yet!
10-20-30-20-10 Row Cals
The 10 and 20 were decent, but my legs didn’t have anything more after that. Finished in 5:44.
Talk about a session from hell. That was way too much work for one day. Normally the programming has been taking about 90 minutes. Today it took us 2:15 and we were not screwing around, even speeding up by putting the accessory movements into a little circuit. I’m going to try to finish the final day of the Thruster Attack tomorrow if I feel good enough.
Before the Lions game and feast I got in a workout.
20 DB Curls (15#, alternating)
Not all go-go, but I just kept going from one movement to the other.
10:00 Air Dyne – 300 FY
Not easy with my quads as sore as they are. 28 calories shy of my PR with 330 calories and 3.96 miles according to the Airdyne AD2 display. With the Raspberry Pi replacement I’m building on it the numbers were very accurate. The distance difference is only a matter of which second recording was stopped, and the calories calculations need a little more testing and tweaking to get right. Less than 2% off on the calories, which in reality might only be a rounding difference in the code.
My shoulders are feeling the jerks from Sunday. Went to the 4:30 class.
30s Bottom Squat Hold
20 Mountain Climbers
20 Jumping Jacks
20 Pass Thrus
Strength – Shoulder Press
In the class 5/3/1 schedule it was a 1+ day. Really happy with the 5 reps since it’s a PR.
10 Deadlifts (185#)
10 Ball Slams (25#)
Once I get tired I cannot seem to push myself on the runs. All kinds of people running faster than me and then I’d make it back up on the other movements. Didn’t help I had the longest distance from the door. Finished 5 rounds and about 110 meters.
8 Barbell Curls
8 Wrist Curls
Holy hell I’m weak. I need to do these more often. Went with kilos for 20-22-25-28-30 and the wrist curls were pretty shit at 25 and above.
Will take a few days to get adjusted back to Eastern time. Little sore in some odd places today. Not as bad as I was expecting though. Out in the garage before noon and warmed up with Crossover Symmetry Activation. Day 2 of week 1 on the lifting program.
Snatch Push Press + 3 OHS (3s pause in bottom)
Was supposed to keep it below 80% (175), which wasn’t a problem. 😉 Little shaky with my OH stability after the time away from the bar, but made all of the reps. Dropped the bar to my back trough 135, then tried with 145 but I was too wobbly and didn’t commit. Dropped it down my back and then didn’t try with 155.
Tall Power Snatch + OHS
Yay!! Wasn’t expecting that much. Haven’t done much more than this when dropping into the squat (triple with 145 I think). Actually it was the first time doing the power variation of tall snatches. Thankful for powers to save my legs a bit while I adjust to squatting again.
Snatch Deadlift (3s pause at knee on descent)
Horrible, but did the assigned %. Wore lifting straps. How did I ever snatch more than this? haha
Meant to start back on ROMWOD yesterday but it was a long day and I didn’t finish with the lawn until late. So today I’ll do a double. First 20 minute session after lunch.
Had a chiropractor appointment at 5 and then went to CrossFit Intuition.
5s of StrongFit Triceps & Biceps Openers (5#)
Went light since I haven’t done them in weeks and I never really liked the 10# DB at the gym anyway.
Midline & Gymnastics
E2M – 10 Sets
10 GHD Sit-ups
3 Strict Pull-ups
I’m sure I’ll be sore for the next couple of days after not getting in my GHDs last week. No pain doing the pull-ups!! Finally. 🙂 They were actually really easy but I didn’t want to push it with too much volume. Patience.
30 Zeus DU
The heavy Zeus rope is no fucking joke! It wants to fly out of your hands and is so much more work on the shoulders and grip. My biggest set was 17 unbroken I think. Took me 4:28 to finish. I think I went 11-17-2, 8-8-8-6, and 12-12-6. Forced myself to break after the first round because missing did not feel good. I’m interested to see if this helps the shoulder fatigue that comes in to play with regular dub on large sets or if it completely messes up your rhythm.
Did an easy 5:00 cool down on an old Air Dyne someone brought in and then did Crossover Symmetry Iron Scap. Knocked out another 20:00 ROMWOD at home.
Legs felt tired last night after the running workout. Felt pretty good this morning though.
Crossover Symmetry Activation
5s of StrongFit Tricep & Bicep Openers (10#)
10 Reverse Hypers (140#)
5 Ring Rows
5 Clean Thrusters (45#)
30 Double Unders
“DT” – 5 Rounds
12 Deadlifts (155#)
9 Hang Power Cleans (155#)
6 Push Jerks (155#)
Had been over a year and a half since I did this one. Old PR was 10:35. My plan was to try a new strategy of doing all 12 deadlifts and getting 5 cleans before dropping the bar. Then the final 4 cleans and the jerks. Followed it in the first round and it was way too fast. I think I was done at 1:07. I think the second round I did 11, 1+5, 4+6. Round 3 was the same or maybe 11, 1+4, 3, 2+6. I remember being done at about the 5 minute mark. Then the last 2 rounds were slow with too much rest. In round 4 I even dropped the bar with 2 jerks to go. Ugh! Finished at 10:02 for a 33 second PR.
The worst part for me, by far, are the hang cleans. They get so damn heavy and destroy me. Not so good when the final 2 rounds take just as long as the first 3. 😦
8 Pendlay Rows (115#)
8 Good Mornings (115#)
20s Hollow Rocks
20s L-hang (knees up)
Felt the burn. I have to do hangs due to my shoulder; L-sits on the rings don’t feel so good.
These last two weeks have been horrible from a diet perspective. I’ve been getting take-out every meal. Got lazy after Murph and I’ve been busing finishing up a bunch of projects at work before I go on my sabbatical. Had been avoiding the scale, so was scared to step on it this morning, but figured I should before I go on my trip. Was very surprised to see I was still under 204#. Winning! Looking forward to getting back on track when I get home from Washington, D.C. I can tell I’m not feeling as well or recovering as well with all of the junk and who knows what my macros look like.