Heading Out

My shoulders are still a little tender. Walked 18 holes yesterday and I’m playing some damn good golf lately! Mowed the lawn this morning and went to the 4pm class.

Active Life – Shoulder Flexion 8

2 Sets

  • 5/5 Thoracic Rotation
  • 5 Evil Wheels

Warm-up

  • 400m Run
  • 2 Rounds
    • 20 Walking Lunges
    • 10 Good Mornings (PVC)
    • 30s Handstand Hold
  • Deadlifts
    • 10×45#
    • 10×135
    • 5×185

Conditioning

5 Rounds

  • 10 Deadlifts (225#)
  • 15 Box Jumps (24″)
  • 20 Hand Release Push-ups

Not a chance I was trying the Rx 275# and was able to keep the 225 unbroken. I never stopped on the box jumps, stepping down every rep. HRPU were done in 4 sets of 5 each round. Finished in 12:25.

Accessory

3 Sets

  • 20 Overhead Walking Lunges (50# DB)
  • 45s HS Hold

This combo lit up the shoulders.

Heading up north on vacation in the morning.

Feeling Good on the Rower

Got to the gym a little early before the 4pm class to get in the shoulder rehab work.

Active Life – Shoulder Flexion 4

  • 3 Sets 5/5 Thoracic Rotation
  • 2 Sets 5 Evil Wheels

I tried an evil wheel from my feet. Not happening!

Warm-up

  • 400m Run
  • 2x
    • 20 walking lunges
    • 15 Push-ups
    • 30s Dead hang
  • 10 Push Press (45#)

Hung from the bar instead of doing 10 kip swings.

Conditioning

5 Rounds

  • 20 cal Row
  • 20 Push Press (95#)
  • 20 V-ups

Tried to keep it above 1,150 cal/hr on the Concept 2 rower. I did 12-8 push presses for the first two rounds and was feeling pretty good, so waited to see how round three went and maybe do the last two sets unbroken. Yeah right! Started fading fast in round 3 and had to rest a bit more in between. The last two sets of 12-8 were tough. Still no bar work, so I did the v-ups in place of toes-to-bars. Finished in 15:47. Would have been a lot slower trying to get through 100 T2B. Feeling good on the rower lately, so maybe losing 14 pounds is paying off.

Gymnastics

3 Sets

  • 45s HS Hold
  • MAX Ring Rows

I went E2M and got 15-12-10 ring rows.

Touch the Sky

Hot one! Made it for the 4:30 and was the only person at class.

Active Life – Shoulder Flexion

3 Sets

  • 10 Hollow Body Shoulder Flexion (2.5#)

Warm-up

  • 2 Rounds
    • 250m Row
    • 10 PVC Passes
    • 10 Shoulder Press (45#)
  • 4 Shoulder Press (75#)
  • 4 Shoulder Press (95#)

Conditioning

10 Rounds

  • 1 Legless Rope Climb (13′)
  • 4 Shoulder Presses (115#)
  • 200m Run

Can’t remember the last time I did a rope climb and it’s been rare to even do shoulder presses in a metcon. Not bad, but hard to breathe on the runs with it being about 90° outside. Finished at exactly 19:00.

This is from the Ben Smith affiliate design program, which they’re following at the gym. Not sure if I mentioned a couple of old friends from a previous gym bought out Mid Michigan Muscle and it’s now Malott Athletics. It’s been a goal of theirs for years, so I’m excited to see someone taking over that should do well to grow the gym.

malott-athletics-wide.jpg

Midline / Skill

4 Sets

  • 1:00 HS Hold
  • 2:00 Rest

All The Rowing

Went to the 4:30 class again. My back is a little tight after yesterday’s workout.

Warm-up

  • 2 Rounds
    • 10 PVC Passes
    • 10 PVC OHS
    • 30s HS Hold
    • 1:00 Row
  • 45# Snatch Warm-up

Weightlifting

  • 3x30kg Squat Snatch
  • 3×95# Squat Snatch
  • 3×115# Squat Snatch
  • 3×135# Squat Snatch
  • 2×135# Squat Snatch
  • 2x2x145# Power Snatch
  • 2x1x165# Power Snatch

My shoulder was very uncomfortable in the hole and I was not able to feel stable, so I actually missed the 3rd rep of the second set with 135#. Switched to powers after that and those were easy.

Conditioning

Partner Workout

  • 100 cal Row
  • 100 DB Thrusters (40# DBs)
  • 100 cal Row

Partnered up with Weston and Michelle joined us as well, going at the same time as Weston. We did 25 cals each time (20 for the women) and did 10 thrusters at a time. I felt good on the rower but those thrusters are terrible with dumbbells. The 50# DBs would have been miserable because we both wanted to drop the 40s in the last two sets. We finished at 14:54

 

Back Over 3

My calves aren’t sore yet, knock on wood. Went to the 4:30 class.

Warm-up – 4 Sets

  • 8 Strict Chin-ups
  • 20s HS Hold
  • 10 Pause Squat + Broad Jump
  • Deadlift
    • 10×45#
    • 5×135
    • 5×185
    • 5×225

I think I did 5-3 on every set of chin-ups.

Strength

10:00 EMOM

  • 2 Deadlifts
    • 2 Sets 255#
    • 2 Sets 275
    • 2 Sets 285
    • 2 Sets 295
    • 2 Sets 305

It’s been almost a year since I pulled 300+. Felt ok.

Conditioning

24:00 EMOM (alt)

  • 200m Row
  • 15 American KBS (24kg)
  • 10 Thrusters (95#)
  • 6 Strict Pull-ups

Much worse than it looks. I did all singles for the pull-ups and kept the swings and thrusters unbroken.

Reps and Holds

I’m a little sore from the bench presses yesterday and my back has been a bit tight.

Active Life – Warm-up

  • 30s/30s Foam Roll quads
  • 10 Eccentric Knee Flexion
  • 5/5 Lateral Box Step-ups (30″)

The step-ups should be for max height to work on hip flexion. I don’t think I could go much higher or I’d need to start pressing with the grounded leg.

Active Life – Single Leg Bias

3 Sets

  • 6/6 Front Rack Box Step-ups (30kg, 24″)

Supposed to be a moderate weight and this felt about right.

Gymnastics

10:00 EMOM

  • 3 Muscle-ups

Hadn’t done a muscle-up on the rings in ages. I had a minor issue not getting one shoulder through in set 7 or 8, but saved it and wasn’t in danger of any other misses. These felt really good.

Weightlifting

Warmed up snatches with

  • 5×45#
  • 5×75
  • 2×95
  • 2×115
  • 2×135

10:00 EMOM

  • 2 Power Snatch
    • 7 sets 155#
    • 2 Sets 165
    • 1 Set 175

My back was definitely tight, but it helped me focus. First set felt heavier than I expected. After getting going, I was feeling good so increased for the last 3 sets.

Active Life – Back Max

10:00 for quality

  • Bent Knee Hollow Hold: 3-5 breaths
  • Side Plank: 3-5 breath hold on each side
  • Superman Hold: 3-5 seconds

Was holding each position for 10-15 seconds. Got in 9 or 10 cycles through.

More Gymnastics

They wanted to do some handstand holds so I joined in. Originally had them programmed for today anyway before replacing with the back max work.

5 Sets

  • 40s HS Hold
  • 20s Rest

No met-con today, but got in a lot of good work.

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.