Went to CrossFit MouseTrap today with a couple of other Automatticians for the 11:30 class since we had some free time before lunch.
They had options for a speed metcon (which I choose) or a power metcon, which is something I’ve never seen at any of the gyms I’ve been to. They also had 2 coaches running the class, but I guess they get a lot of drop-ins here.
25m Single Arm Farmer Carry (53# KB)
15 Goblet Squats (53# KB)
Felt pretty good even with the heat and humidity. Got through exactly 8 rounds and did all of the squats unbroken.
20s Hollow Hold
20s Thread the needle
20s Bottom Squat Hold
After the first 4 hollow holds I did them with a bent body. I alternated sides for each round of thread the needle and then the last 2 movements were a piece of cake.
Ankles still feeling Sunday’s shuttle sprints. Sore calves (from the Eccentric Ankle Dorsiflexion work on Monday?) and later in the day yesterday I started to feel my glutes probably from the single leg deads.
Went in to the 5:30 today because we were having a potluck after. I warmed up with some bottom squat hold, should stretching, and a few reps of some of the movements from the workout.
“12 Days” – Partner
Works just like the song. Do the 1 rep movement, then 2-1, then 3-2-1, etc.
1 Bear Complex (115#)
2 Deadlifts (115#)
3 Power Cleans (115#)
5 Box Jumps (24″)
7 Goblet Squats (53#)
8 KB Snatch (53#)
9 Wall Balls (20#, 10′)
11 American KBS (53#)
12 Thrusters (115#)
** One partner must always be holding a 45# plate any way you want.
Teamed up with Weston. Took us 19:13 to finish. Without the plate hold, which would have completely changed things if you had to hold it overheard, this would have been a lot different because you would be able to alternate movements a lot and speed through. Maybe keep the 3-2-1 part as one movement and then you’d be getting different parts of the workout each round.
Working on a shop project all day, but took a break after 1 to get in a workout. Had to do some ankle dorsiflexion assessments. My right heel was 18.75″ from the wall and 19 on the right side. Not very exact on my measurements though.
Active Life – Single Leg Bias
50m Farmer Carry (90# each handle)
Nice enough to open the garage and walk and up and down the driveway.
Then I had to retest and I got 18.5″ on the right and 18″ on the left. Got worse. Hmm, I tested in two different locations which probably had something to do with it.
10 Bench Press (45#)
20 Air squats
10 Bench Press (95#)
10 Goblet Squats (25#)
5 Bench Press (135#)
10 Goblet Squats (50#)
5 Bench Press (155#)
10 Goblet Squats (70#)
100m Ski Erg
5 Bear Hug Sandbag Squats (100#)
5 Bench Press (155#)
Got through 10 rounds plus the ski and squats.
Active Life – Back Max
30m/30m 1 Arm Overhead Carry (50#)
10 Alternating Push-up Shoulder Tap (3s pause at top)
5 Strict Toes to Bar
15/15 1 Arm Russian KBS (53#)
Back was tightening up whenever I sat down. The strict toes to bar are very difficult!
Walked 18 yesterday. My shoulders started getting tight later in the day. This right shoulder impingement is getting annoying. It’s another day heavy on the barbell at the gym, so I did yesterday’s workout in the garage.
Warm-up – 3 Rounds
10 Goblet Squats (53#)
10/10 Bottoms Up KB Press (25#)
30s Hollow Hold
100 Banded March (100# sandbag, green + red bands)
50 DB Snatch (50#)
50 DB OHS (50#)
100 Banded March (100# sandbag, green + red bands)
** Switch arms every 5 reps for both movements
I did the first 100 banded marches and 50 sit-ups unbroken. The snatches had to be in 5s, so I set the dumbbell down each time and took a couple of breaths between some of the sets. For the OHS, I switched arms overhead and only set it down after 30 reps, then did the last 20. I did toes to bars in sets of 4 and was going to finish 3-3, but I failed the very last rep, so it ended up being 11×4, 3, 2, 1. After I strapped in and picked up the sandbag I could not hold it up high on my chest! Arms and core were shot. It was a fight to be able to do 2 sets of 50. Finished at 18:47.
Gymnastics Strength – 3 Sets
MAX Strict Ring Dips
First set wasn’t feeling great on the shoulder. I think my hanging hooks are spaced out more than I space out the rings on a rig too. I did 10-14-13.
No golf again. 😦 Out in the garage in the evening since there was a ton of barbell work in the gym programming.
Warm-up – 4 Sets
10 DB Snatch (alt)
10 Goblet Squats
5 Scap Pull-ups
5 Scap Push-ups
Used a dumbbell of 20-30-35-40# from set to set for both snatch and squats
Definitely have a minor impingement going on in my right shoulder. I’ve done 125 before, but not today.
10 Ball Slams (30#)
5 Strict Chin-ups
40 Lateral Hops
The gym workout was kettlebell swings (70#), chin-ups, and double unders. I’ve done some swings and dubs lately, so changed up the movements and stuck to the same rep scheme. Doing the chin-ups strict was a little twist I decided to do. I did them in sets of 5, 3-2, and then 2-2-1 for the last 3 rounds. Finished in 6:06.
After a few minutes I jumped on the Airdyne at a recovery pace for 10 minutes and went exactly 3 miles.
It’s nice having my garage sensor running again so I could tell it was about 81° in there while I was exercising.
Not a lot of time left so I figured it was time to start doing some bigger increases. Need to start getting closer to failure in these last few weeks. I’ve been benching inside the rack with support straps whenever I’m alone, but it’s starting to get a little scary as I approach PR weights. I think this is the most I’ve had on the bar since hitting 3×255# during the Open.
3×20 alt Incline DB Bench Press (50#)
3×10 Half Kneeling Single Arm Bottoms Up KB Press (30#)
3×10 Tricep Extensions (single arm, 30#)
3×10 Landmine Twists (45# bar + 35#)
Ugh – KB presses. I haven’t done them in a few weeks. Swapping for the wider 10# plate on my adjustable bell (to go from 25->30) shifted the balance a lot! I really don’t like the single arm Tricep extensions; feels like a lot of pressure on the elbow.
30 cal Ski Erg
20 Goblet Squats (70#)
10 Target Burpees (ceiling – 14″)
Calories are much different from on the rower! I felt like I was getting 2 for every 3 pulls with an average around 1,250 cal/hr most of the time. Went unbroken on the goblet squats but was breathing really heavy by the end. That jump to the ceiling is big! I missed once being lazy and had to jump again. Finished in 3:13.
I spoke too soon when writing my post yesterday. A few hours later I started to feel my hips, ass, hamstrings, and quads getting sore. I knew it had to be coming after squatting some weight for the first time in weeks. Went to the 4:30 class.
1:00 Kang Squats (15#)
Strength & Gymnastics
12:00 EMOM (alt)
8 Deadlifts (245#)
Wore grips (good to know they were fine with the deadlifts too) and did all sets unbroken. Tried to remember to keep eyes on the wall instead of looking up to the bar on each rep. Also tried to keep straight legs as much as possible. Was programmed as only 6 T2B but that would have been way too easy. Almost started to fail at the end so the 12 worked out great.
Accessory – 5 Sets
8 Pendlay Row (95#)
10 HR Push-ups
I mentioned to Weston, “We need more rest time. I’m not used to this class workout stuff.”
40 Hand-to-hand Kettlebell Swings (44#)
30 Ball Slams (20#)
20 Goblet Squats (44#)
10 Walking Lunges
I did Russian swings in the first round but my hands were rubbing on the narrower handle so decided to switch to the H2H swings. Did every movement unbroken. Finished the sit-ups in the 3rd round. If I had done standing lunges I probably would have finished.
E2M – 7 Sets
15 HR Push-ups
Decided to bust out some more push-ups while watching videos.