Went to the 4:30 class.
Warm-up – 2 Sets
- 10 PVC Passes
- 20 Walking Lunges
- High Knees
- 10 Push-ups
Strength – Front Squat
Haven’t squatted with a bar in well over a month so I took it easy. Felt fine.
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!
- 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:
Made it in for the 10am.
- Bottom Squat Hold
- Shoulder Stretching
- Squat Jump
- American KBS (35#)
Power Snatch + OHS
- E90S – 5 Sets
It’s been at least 2.5 weeks since I picked up a barbell for any olympic lifts. Felt pretty good. I taped some gauze on my hand and wore one of my Bear Complex grips to help protect it.
It was going to be the same E90S but with a squat clean + thruster next. I was warming up with 3 reps using 135# and my back was feeling like it might go, so I stripped the bar and bowed out before it turned into a full-on tweak. The overhead squats seem to aggravate it. 😦
E90S – 5 Sets
I did these while everyone was doing the cleans. Should have done at least 45 second holds.
Team with Jason and Gavin:
- 9 Prowler Sprints (1 set 135# & 2 sets 180#)
- 72 Burpee KB Thrusters (2×26#)
- 800m Run
We didn’t time it. Rotated through the prowlers and then did sets of 8 burpee thrusters for 3 sets each. Felt pretty good on the run, but couldn’t stick with Gavin.
Out in the garage in the evening after mowing the lawn and watching some of the other Regionals.
- 3×20 alt Incline DB Bench Press (50#)
My bench press has been feeling really really good!
Meh. Did the work, but was careful to squeeze with the minor back tweak this morning.
Tomorrow we are doing “J.T.” so I decided to skip the half kneeling kettlebell presses and tricep kickbacks. I also skipped one arm farmers carries due to my back.
Had been planning to go class yesterday, but was a bit tired during the day so made the call early to make it a rest day. Went to 10am today.
- 3×15 RH (140#)
- 2 Sets
- 5 Inch Worms
- High kNees
- 10 Air Squats
- 10 HR Push-ups
Strength – 4 Sets
- 10/10 single arm single leg RDL (62#)
- 5/5 OH walking lunges (62#)
Did my own version since it was programmed to de RDLs and lunges.
“Wall Ball Kalsu”
- EMOM Buy-in: 5 Burpees
- Accumulate 100 Wall Balls (20#, 10′)
I made the call today that we were starting with burpees like it should be. I got 24-20-19 and then on the 15th rep of the 4th set I felt something and on #16 I got a minor back tweak. Clock was at 3:49 through 79 reps when I finished. I was killing it! Would have gotten a few more reps there and then could have finished in the next minute. I’ve done 4:50 in the version that doesn’t do the 5 burpees during that initial minute, so this would have been a nice improvement.
So I skipped out on the medicine ball sit-ups they did and figured I might as well get in my Push Only work for the weekend.
Seated Shoulder Press
Subbed these instead of push press due to my back. Different.
- 3×24 Seated alt DB Shoulder Press (40#)
- 3×15/15 Pallof Press (red band)
- 3×12 DB Side Raises (15#)
- 3×12 DB Front Raises (15#)
- 3 Sets
- 20 Shoulder Ts (prone on elevated bench hanging over the edge, 5#)
- 3x30s Overhead Opener
I’m so used to having the combination of side raises and then bent-over side raises I didn’t realize there were front raises. There were supposed to be first, but I was already 2 sets through the side raises when I realized the program difference. I decided to superset in the overhead openers from the Performance Plus program.
- Handstand Shifts (video)
- 3×8 Scaled with feet on plate stack
- 3 Sets
- 1:00 HS Hold (facing)
- 1:00 Rest
😂 I tried doing the sponge shifts up on the wall but wow! I was using the eraser from the whiteboard. After 2 attempts I went for scaled, which was no walk in the park either. Instead of doing 3 max sets of handstand hold I did the intervals since I’d already worked my shoulders so much. Barely made it through the last 2 sets.
Planned rest day on Monday, but then lazy yesterday and didn’t do shit. Completely forgot about my chiro appointment today until I was on my way out the door to the gym and the reminder went off on my phone. So I got some more work done before heading out and then going to the 5:30 class instead of 4:30.
- 3 Sets
- 7 Ring Rows
- 7 OHS (15#, close grip)
- 7 Jumping Jacks
- Spidey Stretch
12:00 EMOM (alt)
- 5 OHS (115#)
- 10 Wall Balls (30#, 10′)
- 8 Ball Slams (30#)
- 8 T2B
- 8 MB Cleans (20#)
- 10 Lunges
Kept a pretty steady pace. Went 4-4 on every set of toes to bars. Finished exactly 7 rounds.
- 2 Wall Walks (5s HS Hold)
- 10 Sit-ups
- Crossover Symmetry Activation
- Bottom Squat Hold
- Snatch complex (3 Muscle Snatch + 3 Snatch Press + 3 OHS)
- 10 DU
- Squat Snatch
- 5-4-3-2-1 Squat Snatch (135#)
- 50-40-30-20-10 DU
Did this about 18 months ago in 5:18 by going unbroken on the snatches. Went out too fast and missed my second rep out front! Slowed down to stay in control and never missed again. Missed 1 dub to start the round of 30. Finished in 4:31 for a 47 second PR. Last time I must have been taking a lot longer rest between movements.
20:00 EMOM (alt)
- 8 Strict Chin-ups
- 30s Handstand Hold (facing wall)
- 8 Pendlay Rows (135#)
- 8/8 Side Bends (70#)
I had to split up the chin-ups to 5-3 in the last 3 sets. A lot tougher overall than I expected.
- 400m Farmer’s Carry (pinch plates – 2×25#)
This is never fun. So tough on the grip! Those ridges on the plates might make it worse than if they were flat. I took a quick break about every 100 meters.
Played a quick 18 riding a cart in the afternoon and will get in 20 minutes of ROMWOD.
Had day 1 of the Club Championship this morning. Weather wasn’t that hot until the end and we actually got rained on a bit. Need to score a lot better tomorrow to do something in which will most likely be the 3rd flight. Out in the garage at about 5:30pm.
Hang Power Clean + Front Squat
All reps were from the hang above the knee. After 170 I actually had to get out the chalk. It was so humid out after the rain last night and what we got during the day. I was sweating everywhere. In the last two sets I dropped the bar after 3 reps, real quick breath, and picked it back up to finish the final 2. Sets of 5 are fucking nasty!
- AMRAP 285
Used a hook grip through the first set of 5. No chalk on any of the deadlifts though. Then used lifting straps the rest of the way. Stopped after 15 reps in the AMRAP. I was starting to feel it all over in my legs.
Pause Split Jerks
Pause in dip for 2 seconds and pause in split for 2 seconds.
I turned on the clock and went every 2 minutes. Felt a lot more solid than last week, when I was taking a lot more rest. Getting used to the weightlifter’s volume.
28:00 alternating EMOM
- 6 Strict Chin-ups
- 30s HS Hold
- 6 Strict Ring Dips
- 8/8 Barbell Side Bends (95#)
Was expecting it to be more brutal due to the heat but it wasn’t bad at all. First time trying side bends with a barbell and I think they are a keeper. They seem to make use of a lot more muscles.
Will make time to get in a 20 min ROMWOD.
Late night, but in to the gym to get some work done. My quads are still extremely sore! My legs have given out several times walking today. I’m sure dancing at the wedding last night had nothing to do with it.
- 150′ Jog in gym
- 10 Sit-up to Staddle
- 5 Scap Pull-ups
- 6 Pendlay Rows (supinated, 135#)
- 6 Evil Wheels
Didn’t feel the rows in my left shoulder at all. Maybe that time away helped.
- 20 Squats (20# MB)
- 200m Run (20# MB)
I think I finished 5 rounds plus the squats, but it might have only been 4. Guessing 5 since the final run and next round of squats took me just under 1:45. Didn’t push it today since it was a late night. I cupped my arms under the medicine ball for my squats and held it on my shoulder during the run. Tried one round with the ball an my hip and it didn’t work as well. Ball never touched the ground for the entire 10 minutes.
- 4 Tabata Double Unders
- 4 Tabata HS Hold
- 4 Tabata Push-ups
No additional rest going to the next movement. I tripped up way too many times and only got 106 dubs. Push-ups were tough after the handstand holds. Did 20-16-12-11.
Got talked into this one. Was really feeling it in my upper abs. Kept a single steady pace the whole way. First 25 at 1:00, 50 at 1:59, and finished at 2:55.