Ugly Combo

Another got one! Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper
  • Bottom Squat Hold
  • Dead Hang
  • 5 Sets
    • 5 Clean Pulls
    • 4 Power Cleans
    • 3 Front Squats
    • 2 Squat Cleans

I used 45# for 3 sets and 75# for 2 sets.

Weightlifting

Clean Pull + Power Clean + Squat Clean

  • 1 @ 95#
  • 1 @ 115#
  • 5 @ 135#
  • 5 @ 155#

Stayed light. I’m not going to rush back and fuck things up again, especially since a 175# clean did me in on the last tweak.

Conditioning

4 Rounds

  • 25 Deadlifts (135#)
  • 25 Wall Balls (20#, 10′)

Ewww! I cut back from the 165# Rx and wore my belt, loosening it up during wall balls. I went 10-8-7 on each round of deadlifts. 15-10 on the first 3 rounds of wall balls and then 25 unbroken to finish in 9:37. Went much better than I expected.

All Abs

Good crew showed up today.

Warm-up – 3 Sets

  • 10 Reverse Hyper (140#)
  • 10 Bar Taps

Conditioning

  • For Time
    • 3-6-9-6-3 Bar Muscle-ups
    • 7-14-21-14-7 Deadlift (135#)
  • 5:00 Rest
  • 5-10-15-10-5
    • C2B Pull-ups
    • Front Squat (135#)

I wasn’t sure how the lifts would feel, so I took my time on them. I did the muscle-ups in all sets of 3 without a problem. I did the deadlifts 7, 8-6, 9-6-6, 8-6, and 7. Like I said, just took my time on them. Finished at 7:26. My chest-to-bars felt really good, even after all of those muscle-ups. I did 9-6 on the set of 15 and unbroken on the other sets, wishing I had tried to do the 15 unbroken as well. I did the front squats in all sets of 5 and was taking a lot of rest. I wasn’t that comfortable with them and didn’t want to be straining and tweak something again. Finished in 9:22 all because of the squats.

Midline – 5 Rounds

  • 10 Floor Wipers
  • 20 Hollow Rocks
  • 10/10 Wood Choppers (20# DB)
  • 20 V-ups

A lot of volume today!

Update: After sitting on my ass to recover for a couple of hours, I decided I was going to finish cleaning the garage gym. It took me much longer than expected, probably 3+ hours. Well worth it though. I was able to improve the organization to make it easier to get at the bumper plates. I’m going to hang a couple more things up on the wall to open up some floor space as well.

Maybe the Worst One

My legs and ass all still pretty sore from Tuesday. Walked 18 holes yesterday and it took awhile to loosen up. I might even be more sore today actually. My shins and ankles are pretty tight, probably from the box jumps, jump rope, broad jumps, or a combination of those. Out in the garage this afternoon since Alex’s wedding is tonight.

Warm-up – 4 Sets

  • 5 Tall Cleans
  • 5 Front Squats
  • 5 Hang Squat Cleans (above knee)
  • 5 Hang Squat Cleans (below knee)

I did 45-75-95-115#. Holy cardio!

Lifting – 5 Sets

Complex of Clean Pull + Clean + Hang Clean (below knee) + Hang Clean (above knee)

My plan was 135-155-175-195-215# On the clean with 175, my back buckled. It was the worst a back tweak has felt at the time of the incident. Hopefully the after effects are minor, especially with a golf outing in the morning.

So frustrating. I was looking forward to the WOD with HSPU, pull-ups, and lunges too. So instead I had to jump on the AD.

Conditioning

  • 20:00 Airdyne

Went 7.16 miles.

Pushing PRs

My legs have been all kinds of sore from the squats on Monday. Had a chiro appointment (trying to use up my FSA balance before switching insurance plans) and then went to the 4:30 class.

Pre Warm-up

  • Shoulder Stretching
  • Bottom Squat Hold
  • 3 Sets
    • 20 Zeus DU
    • 10 OH Shrugs (45#)

I was at the gym plenty early due to the 4:00 appointment so did some stuff before the class warm-up.

Warm-up – 3 Sets

  • Wrist Stretch
  • 5 Slow Push-ups
  • 5 Ring Rows
  • 5 Air Squats
  • 20 Double Unders
  • Spiderman Stretch

Strength – Front Squat

  • 10×45#
  • 6×135#
  • 5×185#
  • 4×205#
  • 3×225#
  • 2×245#
  • 1×265#

I belted up for the last two sets. Felt heavy but ok.

Gymnastics – 3 Sets

  • MAX Strict HSPU
  • 10 C2B Pull-ups

It was programmed as 5-10 reps of each handstand push-ups and pull-ups, but I’ve been wanting to test out my strict HSPU so went for it. Couldn’t believe it when I got 17 reps followed up by 12 in each of the next 2 sets. My previous best was only 11, which I matched last in March of last year so that’s over a 50% improvement!

Conditioning

“Annie”

50-40-30-20-10

  • Double Unders
  • Sit-ups

Anchored my feet and used my AbMat cover pad. Missed my very first rep, so just adjusted my time by 2 seconds at the end. 🙂 I missed again in the set of 20, missed to start my final set because my rope was tangled and I was trying to rush it, and then missed again after 5 or 6. So 3 official misses after my restart. Not going to PR like that, but with a 6:06 I was only 13 seconds off my best time.

Practiced a bit more freestanding handstand hold up near the wall.

Realized that’s 9 days in a row of doing something, even though Saturday was only a 45 minute recovery on the AirDyne. Time for a rest day!

Weak Core

Had an appointment at the chiro and then went to the gym for the 4:30 class.

Warm-up

  • Bar “Hang” Stretch
  • Bottom Squat Hold
  • 3 Sets
    • 20 PVC Passes
    • 12 Plyo Lunges
    • 10 Ring Rows
  • Wrist Stretch
  • Banded Shoulder Stretch

Ring rows have never felt so easy.

Strength – Front Squat

  • 10×45#
  • 10×95
  • 6×135
  • 4×185
  • 2×225
  • 1×245
  • 1×265

Started losing position with the 265 and could feel my back as I walked away, so that was enough squats for me. Live to squat another day. I think I’ve lost a lot of core strength/stability from not squatting in these last 3-4 months. Probably explains why the hollow holds were so hard on Sunday too.

Conditioning

10:00 AMRAP

  • 3 Muscle-ups
  • 10 Push-ups
  • 30 Double Unders

The muscle-ups felt pretty good, but the dips started bleeding fatigue over into the push-ups, which got hard in my last 2-3 rounds. I think I missed once in 2 sets of dubs and 3 times in another set, otherwise unbroken. Scored 7+1, with no misses on the rings. I had to triple kip my 3rd dip in the 7th round, but made it. I did feel something in my left shoulder right away in round one and throughout the workout. Hopefully it’s just from not having done MU in several weeks, because my shoulders have been feeling money.

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:

Ascending

Was up late to finish watching Bloodline, but made it to the 10am.

Warm-up

  • Shoulder stretching
  • Bottom Squat Hold
  • 500m Row

Strength / Accessory

4 Sets

  • 10/10 Single Arm Single Leg RDL (44# KB)
  • 5/5 OH Lunge (44# KB)

Conditioning

3-6-9-12-15

  • Power Clean (95#)
  • Front Squat (95#)
  • Burpee

Finished in 9:48.

Out in the garage before dinner.

Push Only 

  • 3×15 Pegboard Pull-ups (6-5-4)
  • 3×10 Rack Chins (35#) 
  • 3×10 Lat Pull-downs (green bands)
  • 3×10 DB Curls (30#)
  • 3×15 Shoulder IYTs (CS purple)

Was only supposed to be sets of 12 Pull-ups but I failed at math today.