Forced

Had to take a forced rest day yesterday after waking up with a headache that was giving me blurred vision and nausea. I went back to bed until 2:30! Got up and was able to work the rest of the day. Meant I had to skip out on golfing today, though it was quite chilly with rain on the way. Out in the garage at 4pm.

Bench Press

  • 10×45#
  • 10×95
  • 8×135
  • 8×165
  • 4x8x185
  • 3x12x195
  • 3x10x165 (Wide Grip)

I hate this fucking day in the program. Took 39 minutes to get through those sets!

Accessory

  • 3×15 Skull Crushers (45-55-65#)
  • 3×15 DB Side Raises (15#)
  • 3×15 DB Bent-over Side Raises (15#)

Used a barbell for the skull crushers. I felt a lot more fatigued after the benching today, which made the raises harder than they have been.

Performance Plus

3 Sets

  • 30s Double DB Overhead Hold (50# DBs)
  • 10 Scap Pull-ups
  • 30s Rest

The double dumbbell overhead was the hardest part of the day and I didn’t even do it walking like it was supposed to. I took a few steps and nearly fell over. The fifties were too heavy for this, but after making it through the first round I didn’t want to bitch out.

The scap pull-ups were actually supposed to be paired up with 20 ring dips for 3 sets, but I moved things around.

Conditioning

  • 30-20-10 Ring Dips
  • 30-20-10 GHD Sit-ups
  • 30-20-10 Pistols 60-40-20 Air Squats

I figured the ring dips would be trouble and planned to start with sets of 5 and quickly switch to 2 or 3s if needed. I was able to continue sets of 5 the whole way. GHD sit-ups were harder than they should have been. I struggled through 12 of the ugliest pistols I’ve done in years. My left quad was not having it today. I probably should have warmed up my lower body some. After 12 pistols, a lot of falling over, and too much wasted time, I changed the workout to double reps of air squats. So I finished the first round with 48 air squats to get to 60. Total time was 12:42.

Winner Winner

Rest day yesterday and really needed it. MOAR sore! Couldn’t straighten my arms and they still don’t want to go straight today. I knew that damn pegboard would get me, especially a day after doing 100 pull-ups.

This morning after seeing a contest for a book on Concept2’s Twitter account, I quickly hopped out to the garage on the Ski Erg.

I took me 3 attempts! Turns out it’s not easy at all to only go a few meters when you need to. I still won though.

I have a pretty good history with Twitter book contests! 😉

Had a chiro appointment, got to the gym early to warm-up with my rehab stuff, and then did the 5:30 class.

Warm-up – 3 Sets

  • 15 Reverse Hyper (140#)
  • 100′ Single-arm Front Rack KB Carry – Right (50#)
  • 10 Single-arm Front Squats – Right (50#)
  • 100′ Single-arm Front Rack KB Carry – Left (50#)
  • 10 Single-arm Front Squats – Left (50#)
  • 10/10 Single-arm Single-leg RDL (50#)

Turns out 50# was a lot tougher than 44#. Could start to feel the fatigue when doing the carry and squats back to back.

Strength

Deficit Deadlifts – on 55# Competition Plate

  • 10×45#
  • 5×155
  • 5×205
  • 5×255
  • 5x5x285

Did these instead of the front squats programmed for class. Increase of 10# over last week. No belt today though. All with a neutral grip, which got rough on the last 2 sets.

Conditioning

21-15-9

  • Thruster (95#)
  • H2H KBS (53#)
  • GHD Sit-up

I substituted the hand-to-hand swings to keep getting in unilateral work and I’ve done enough sit-ups lately so I did GHDs. Seems like I haven’t done them in months! Finished in 6:27 going unbroken on everything.

Skill

8 Rounds (Tabata)

  • 20s Double Unders
  • 10s Rest

I missed my first rep! Then my shoe came untied going into the 3rd round so I got a 0 on that round. I always double tie my shoes but didn’t for some reason today. :-/ Managed 231 reps and had too many misses to set a PR anyway.

My Favorite Exercise

After waking up yesterday, I knew I needed a rest day. Working out 5 days in a row had me feeling beat up. So I swapped with today. Went in to the gym and did the workout solo since the guys stuck to the schedule and did the workout yesterday.

Warm-up

9:00 EMOM (alt)

  • 5 Strict HSPU
  • 7 Russian KBS (53#)
  • 9 GHD Sit-ups

Only half of the programmed 6 sets. Was planning to do 4 sets, but I was starting to over-extend and struggle with the handstand push-ups already so that was enough.

Deadlift

Do 5×5 @ 75% and then 20RM starting @ 50% this first time.

  • 10x20kg
  • 5×70
  • 5×100
  • 5×130
  • 5×145
  • 5x5x155
  • 20×120

The 5×5 was only at about 66% of my all-time PR, but I can’t pull that right now so have scaled back. I did go at 51% of my all-time 515# high for the 20 rep though, which I can handle better. Was a sneaky set and felt great until my posterior chain lit up in the last 5 reps.

Conditioning

4 Sets

  • 500m Row
  • 1:1 Rest

1:45 – 1:44.7 – 1:44 – 1:42.4

Goal was a 1:45 average so happy to be able to do negative splits.

7:00 AMRAP

  • 10 Bar-facing Burpees
  • 6 SDLHP (115#)

I couldn’t tell you the last time I did a Sumo Deadlift High-pull. I avoid them like the plague because I think they are a stupid movement. Guess I was doing them today! Kept a pretty steady pace and finished 5 rounds plus 9 burpees.

Get Up To Get Down, Turkish Style

Was able to get in that long ROMWOD last night. The front of my shoulders were sore yesterday and today from the Saturday class. I guess one day a week of CrossFit isn’t cutting it. More lifting today though. This is the 4th day of the 2nd week of the Catalyst OTM program. Really enjoying it.

Power Clean

  • 5×45#
  • 5×95
  • 3×135
  • 3×165
  • 2x3x185
  • 3x3x200

Never let go of the bar or my hook grip, but did take a second to reset on the ground at the heavier loads. Wore Nanos today for the light day and no accessories.

Push Jerk

  • 5×45#
  • 5×95
  • 3×135
  • 3×155
  • 2x3x175
  • 3x3x190

Stiff-legged Deadlift

  • 5×190#
  • 3x5x225

Took the top off the jerk blocks and stood on that so that I could get more stretch in the hamstrings. All sets with two overhand grips.

Midline

5 Sets

  • 3/3 Turkish Get-ups
    • 2 sets – 40# DB
    • 2 sets – 45
    • 1 set – 50

My left shoulder is definitely the least stable one. Overall my shoulders seem a lot more stable though, guessing due to all of the holds in the Vaughn lifting program. I used to really struggle with the 53# kettlebell.

4 Sets

  • 30 GHD Sit-ups (parallel)

Decided to only go to parallel today for a change of pace.

Will do a 20 minute ROMWOD tonight.

Early evening update: Really starting to feel my back from the work yesterday. Been too long since I did those landmine rows. I’m sure some of the others, especially the chin-ups are contributing to the soreness as well.

It’s Working

Took a complete rest day yesterday. Didn’t even get to the 45 minute ROMWOD I had planned. Got to the track at 10:30 when the temperature was still in the 60s.

Aerobic Capacity – Race

  • 400m Jog
  • 3:00 Rest
  • 400m Run
  • 3:00 Rest
  • 200m Run
  • 3:00 Rest
  • 200m Run
  • 5:00 Rest
  • 400m Run
  • 3:00 Rest
  • 800m Jog
  • 400 walk

The 400m jog to warm-up and the 800 jog and 400 walk to finish were my additions. The first 400m was programmed at a mile PR pace, but I have no idea what they were using because it showed a 1:24 for me, which is well below a 6:00 mile. I settled on 1:36 as my goal pace, which would be 6:24 and well below the 6:51 mile I’ve run this summer. Ended up getting in at 1:27 with no issue.

The 200m runs were there to get a feel for two different pacing options heading into the “race” 400. The programming picked out 32 and 25 seconds. 25?!?!? Not a chance. I ran a 33.1 and 29.8, which was actually a PR by a tenth of a second and I didn’t even try! After the first 200 I was contemplating extending the 3:00 rest between 200s and the 5:00 rest before the race. When the clock rolled around I had recovered pretty well, so stuck to the programming.

2016-09-19-400mAfter running that 200m PR I figured I had to go out at that pace and could probably sprint out of the starting line even a bit faster to take advantage of that energy system. I don’t know what my split was at 200, but I’ll bet it was another PR even going down the straightaway into the wind. After the initial 200 my legs got really heavy. I knew I was losing pace, but I tried to push to make it feel like I was actually going faster. As I stumbled down the home stretch I was not confident it would be a PR day, but to my surprise I crossed the line in 1:02.1 for a 2.2 second PR!

Couldn’t be happier with these 8 weeks of the AC programming. I’m looking forward to seeing what my mile time will be, but I’ll have to wait at least a week because it’s not programmed in week 9.

Headed in to lift just after 6pm with Alex. Nice light day to go along with the max effort running from this morning. Didn’t even put on lifting shoes for this session. Warmed up with Crossover Symmetry Activation.

Power Clean

  • 2x3x20kg
  • 2x3x40
  • 3×60
  • 3×75
  • 5x3x85

Power Jerk

  • 3x20kg
  • 3×40
  • 3×60
  • 3×70
  • 3×76
  • 5x3x81

Stiff-legged Deadlift

  • 5x81kg
  • 3x5x93

I can tell a big difference in my hamstring flexibility from ROMWOD. Was getting to the floor in the very first set. May go with a deficit on these from now on. Wonder if I’ll be sore from them.

Gymnastics

  • 4×5 Muscle-ups

Good day to add in some this work. Haven’t done any bigger sets in a long time. Took maybe 2-3 minutes between sets. Was trying to get my toes up in the kip. Wasn’t doing it very well but could already tell a huge difference in my height up on the rings. Need to start working on the swing again.

Midline

Gotta get in that Catalyst ab work. I can even work in my GHD volume. 😀

5 Sets

  • 20 Russian Twists (55# plate)

4 Sets

  • 30 GHD Sit-ups

Well… 4 big sets of GHDs are shitty! Even with several minutes of rest between sets. Had to start taking some breaks in the final 2 sets and focus on not aggravating my low back.

Will try to get in ROMWOD since I skipped out on yesterday when I was going to do the long routine.

 

100% Open

Trip to the gym before lunch.

Warm-up

  • Crossover Symmetry Activation
  • 5:00 Air Dyne – 1.5 miles
  • 5 OHS (45#)
  • 5 OHS (95#)

Open Workout 11.4

10:00 AMRAP

  • 60 Bar-facing Burpees
  • 30 OHS (120/90#)
  • 10 MU

I’ve had this one on my list for quite some time, especially since it was the lone remaining Open workout I hadn’t attempted. Without being able to do muscle-ups for 8+ months, it’s been on hold. Finally got to it today.

I was able to stick with my new BFB technique pretty much the whole time and felt pretty good. Finished them in 4:59, took a breather to put on the belt and then did the overhead squats in sets of 8-8-8-6. They went much better than I expected. Could have pushed for 3 sets, maybe 11-10-9. Finished the squats at 7:59. I planned to try going 3-3-2-2 on the rings, but had to go 3-2-2-2-1 instead. Had enough time left to get in 1 burpee.

Achievement unlocked… 💯% CrossFit Open Workouts!!

Midline / Skill / Conditioning

img_8092“Annie Up”

  • 50-40-30-20-10 Zeus DU
  • 25-20-15-10-5 GHD Sit-ups

I kept playing around with different rep schemes when planning my workouts for the week, mainly focused on getting in a bunch of GHD volume. At the last minute I decided on this upgrade to an already upgraded “Annie” I’ve done a couple of times with a regular rope. My best time had been 6:04 just over a year ago when I did it last. It’s a lot different with the Zeus rope and I have to admit I didn’t put the pedal to the floor today on this.

I did start off with a PR unbroken set of 35 Zeus dubs and then 15 to finish the 50. In the round of 40 I went 13-15-12 and then the 30-20-10 were each done unbroken. I never stopped when I was on the GHD but wasn’t going very fast either. Ended up taking 7:44.

Now I think I’ll hit the golf course (rode a quick 9 holes before leagues) and do a 23 minute ROMWOD tonight.

Four By Three By Four

I walked 18 holes each of the last two days, during our end of the season tournament. Then rested up on Tuesday. My Dad came down on his way to Ohio yesterday otherwise I probably would have done something last night. I did get in a 45 minute ROMWOD though after skipping on Tuesday. I’ll do 2 today to make up for it.

Headed to the track after 10am and warmed up with a 400m easy jog.

Aerobic Capacity – Lactate Threshold

4 Cycles

  • 3 Sets
    • 400m (target – 1:53)
    • 30s Rest
  • 5:00 Rest

Finishes up 5 weeks worth of the AC programming. It still blows my mind how bad my “fatigue factor” is. Hinshaw says Rich’s 27% (when he started working with him) was one of the worst he had ever seen and mine is 34%. How close can I get to the 20-21% average?

The weather was great for running, about 65° with a nice breeze. I think this was my favorite workout so far. Felt good getting into a rhythm since there was only one distance and one pace. My splits were:

  1. 1:49 – 1:50 – 1:50
  2. 1:51 – 1:51 – 1:51
  3. 1:52 – 1:50 – 1:51
  4. 1:50 – 1:49 – 1:49

After resting a bit at home I did a 21 minute ROMWOD to catch up on the missed day.

Got to the gym a little before the 4:30 class started and did Crossover Symmetry Activation.

Snatch Push Press + OHS

Pause 3 seconds in the squat.

  • 1+5 20kg
  • 1+3 40
  • 1+2 50
  • 1+2 60
  • 1+1 70
  • 1+1 80
  • 1+1 85
  • 1+1 90
  • 1+1 95
  • Got down with 100 but lost it before getting up

I’ll take it. Wasn’t supposed to go any higher than a max snatch and I almost matched it. Needed to stay a little tighter. I put on the belt at some point, maybe with 70?

Tall Power Snatch + OHS

  • 3x20kg
  • 3×35
  • 3×40
  • 3×50
  • 3×55
  • 3×60
  • 3×65

I put on lifting straps for the 4 working sets. Saving my hands in this final week of the Vaughn program. Was able to get the power triple at the end, unlike last week where I had to get a little below parallel on the 3rd rep.

Snatch Deadlift

  • 5x90kg
  • 5×95
  • 3x5x100

Pause 3 seconds above knees on descent of each rep. I wore straps and the belt for every set. All that time under tension wiped me out. I’m glad these tempo deads are finished.

I also had the bright idea to do 20 GHD Sit-ups after each set, which was a deadly combo. After missing GHDs last week I wanted to make up for it this week by getting in both weighted and unweighted. We’ll see if that was a good idea or not.

Midline

  • 5×20 GHD Sit-ups

I’ll do another 21 min ROMWOD tonight and be caught up.