TEN!

My shoulders and triceps are feeling yesterday. Last night my legs felt fatigued and I was tired in general. Didn’t seem to sleep great, but I’m also feeling tired today. Went to the 4pm class.

Warm-up

3 Rounds

  • 250m Row
  • 10 PVC Pass Thrus
  • 10 PVC OHS
  • 10 KB Glute Bridges (35#)
  • 20s Handstand Hold

3 Sets

  • 5 OHS (45#, 3111 tempo)

Strength

10:00 EMOM

  • 3×95#
  • 3×115
  • 3×135
  • 3×145
  • 3×155
  • 3×165
  • 2×165
  • 3x3x155

I started with a squat snatch until 165 when I started to power it and then do the squats. We were supposed to stay with a weight for the last five sets, but I failed the last rep of the 2nd set of those. Whoops! Didn’t realize my back was so tight from yesterday until getting into these lifts.

Conditioning

5 Rounds

  • 30 Ball Slams (30#)
  • 20 Bear Hug Lunges (30#)

Was really dreading 150 ball slams with tired shoulders. After two rounds I settled in (or went numb?) and tried to chase down Michelle and Kyle by not resting at all between movements the rest of the way. Finished in 9:47.

Gymnastics

Had planned these muscle-ups well before knowing what today’s workout would be. A fatigued state is a good time to work on shit like this though. Makes it easier in the middle of a workout. I think the last time I tried a max sets of muscle-ups was 2015 and I’ve been stuck on a PR of 9 since doing it a couple of times that year. I was confident I could break finally get double digits, but wasn’t convinced it was going to happen after the type of workout I just finished. I did give myself 15-20 minutes to recover though.

E3M – 4 Sets

  • MAX Unbroken Muscle-ups

My first few reps were all over the place before I found my swing; then I felt good. Got 10 finally and didn’t use my hips enough for the 11th. Shit like that happens when I focus on a specific number so much. Curious what I can do fresh. My other sets felt good as well and I made sure to use my hips through all of them. Surprised myself by not decreasing too much. I ended up with 10-7-6-6.

There is a storm rolling in overnight, so tomorrow will be a garage workout or maybe a rest day if I need it.

Quad Bounce

My quads are really sore today and I can feel my hamstrings too. Went to the 4pm.

Warm-up

  • 8×60′ Run
  • 2 Rounds
    • 20 Double Unders
    • 15 Air Squats
    • 10 Hand Release Push-ups

Conditioning

Warmed up the hang cleans with 10×45#, 5×95, and 5×115.

5 Rounds

  • 10 Hang Power Cleans (135#)
  • 20 Calorie Row
  • 50 Double Unders
  • Rest while partner does a round

So each person does 5 rounds of their own. Jill went at the same time as me and Michelle went after us. Knocked out the cleans unbroken every round, but that bounce off the sore quads wasn’t any fun. Averaged 1,350-1,400 cal/hr on the rower. Missed a dub in 2 of the rounds and the other 3 were unbroken. I finished at 17:05 and Michelle finished around 18:53. That was a good push.

Accessory

4 Sets

  • 5 Strict Ring Dips
  • 10 Ring Dips
  • 30s Handstand Hold

Damn that was a lot of dips.

Dumbbell Thrusters are the Devil

My neck had been kind of sore after Wednesday’s workout. Today my traps are really sore, probably from all of the pulling with those 50 power cleans. I did get a much better sleep last night. Went to the 4pm class.

Warm-up

Team Rowling to 1,000 meters

I got 100-100-99-100-100. 🙂

Conditioning

10 Rounds

  • 30s Row
  • 30s Rest

I got 166, 161, 160, 160, 159, 156, 155, 155, 155, and 156 meters. The workout summary on the rower added that up to 1,584 for some reason, which is a meter off. Should have been 1,583!

21-15-9-6-3

  • DB Thrusters (40# DBs)
  • T2B

Wasn’t really recovered for this. I decided last night when I saw the workout that I was not going to attempt with the 50s. I went 12-9, 9-6, 9, 6, and 3 on my thrusters and took too much time looking at the dumbbells. The thrusters definitely affected my hip action on the toes to bars, but I was able to get 6-5-5-5, 5-5-5, 5-4, 3-3, and 3. Finished in 7:14, which I’m not very pleased with. Too much resting.

Accessory & Skill

4 Sets

  • 10/10 Kroc Rows (44#)
  • HS Walking Practice

After the 4 rounds I worked for another 10-15 minutes all walking up to the wall. I’m feeling a lot more comfortable with it and will probably see what I can do on the open floor on Sunday.

Here is a quick video I took of some of the practice. These weren’t my best attempts, but even these are a huge improvement from what I could do before this week.

Ready for a rest day!

Baby Steps

Took a rest day yesterday, though I should start doing an active recovery day once a week again. Middle of my back, or just below my shoulder blades, especially on the sides of my spine, is was really tight. Not as bad today. Went to the 4pm class.

Warm-up

  • 2 Minute Row (28 s/m)
  • 2 Rounds
    • 10 Push-ups
    • 10 Air Squats
    • 10 American KBS (35#)

Conditioning

  • Buy In: 3,000m Row
  • 5 Rounds
    • 15 Push Jerks (95#)
    • 15 Sit-ups
    • 15 American KBS (53#)

Started out around 1:51/500m and then slowed closer to 1:55 after about 1,000 meters with a stroke rate around 25-26 most of the way. I got off the rower around 11:20-ish and was feeling good, so I know I didn’t go too hard. When I saw this workout I knew I wasn’t going to try 115# and 70#. I made the right choice with scaling. Still had to break up the last two rounds of push jerks because I couldn’t straighten my arms! I went 8-7 and 9-6 on those rounds. Tried to catch my breath on the sit-ups and did the swings unbroken every round. Going from the swings to the jerks was horrible. Finished in 22:21.

Skill

Worked on finding balance in a handstand hold and some walking again. My shoulders were wrecked, but I figured it would be good practice when fatigued. The band across the rig was feeling good, so I went over to the wall and started taking a few handstand steps into it and was even able to hold in a freestanding for a little bit. Felt like a huge breakthrough today!

Upside Down Work

Read about my new folding wall mounted rack.

The usual open gym at noon.

Conditioning

10:00 AMRAP

  • 10 Pistols
  • 5/5 Single Arm DB Hang Clean & Jerk (50#)
  • 10 C2B Pull-ups

My pistols were shaky and in the last couple of rounds I started grabbing my foot on some of the reps. I switched arms on the way down for the C&J. Every round of chest to bars was 4-3-3 and didn’t wear any grips. Finished 5+11.

Accessory

3 Sets

  • 8/8 Single Arm/Leg KB Deadlifts (62#)
  • 8/8 Bottoms Up KB Press (26#)

Midline

5 sets (Holding 5# plates)

  • 10 Hollow Rocks
  • 10 Scissor Toe Touches (alternate arm/leg)
  • Roll
  • 10s Superman hold (straight arms!)

View this post on Instagram

| CORE BURNER 🔥 | … After today’s @crossfitwod I finished with this: …. 5 sets with 5 lb plates 10 rocks 10 Scissor toe touches Roll to 10 sec arch hold (make sure arms stay straight!) … Tag a #gymnasty friend and throw this down together today …. Want more Core Work? 🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio ….. Want to spend a weekend learning hands-on? 🔺Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course! …. #cfgcoach #crossfitgames #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #arch #hollow #mondaymotivation #WHStrong #gymnasticsshapes …. Music cred @splice_app

A post shared by pamelagnon (@pamelagnon) on

Could go with a shorter rest period. Took me 6:57.

Skill

We were done really early so did some handstand drills. Put my feet up on a box and walked around it with my hands. The 24″ side isn’t high enough for me, so the 30″ allows me to get my hips up over my shoulders more, though I think I was still short of it.

Then I put a big band around high J-cups on the rack so I could kick up and work on finding the balance point. This one really helped. After getting a feel I’d place my hands further away from the rig, working on finding the handstand position without hitting the band. Then I went to the wall and eventually tried handstand walking a few steps into the wall. Big progress is one session. My wrists were getting sore, so that was enough.

Three Centuries

Definitely feeling my shoulders from yesterday’s workout. Went to the 4pm class. Pretty sure it’s colder in the gym than it is outside.

Warm-up

3 Rounds

  • 30s Assault Bike (Easy)
  • 30s Assault Bike (Hard)
  • 10/10 Single Leg/Arm KB Deadlifts (44#)
  • 30s Handstand Hold

Strength

Deadlift

  • 6×45#
  • 6×135
  • 6×185
  • 3×225
  • 3×255
  • 3×285
  • 4x3x305

I put the belt on for 285+ I think. Just feels weird moving the weight. I’m not sure if I’m just scared of what. Still able to keep a neutral grip without any issues. Nice to build up that grip strength at the same time, which I’m sure has some carryover to the gymnastics stuff on the bar.

Conditioning

3 Rounds

  • 1:00 HSPU
  • 1:00 Rest
  • 1:00 cal Row
  • 1:00 Rest
  • 1:00 DU
  • 1:00 Rest

I went 10-10-5, 4×5, and 4×5 on the handstand push-ups. I started off pulling over 1,700 cal/hr on the rower, quickly realized that would be too fast, and backed off to an average of 1,500-1,550 the rest of the way. Ended up with 25 calories each round. My only miss on the rope was after my first two reps, so I ended up with 108, 110, and 111 double unders! It’s been a while since I did a hundred unbroken dubs, so doing it three times felt great. Made for consistent rounds of 158, 155, and 156 to total 469 reps.

Off to Orlando

Out in the garage by 10am.

Active Life – Bulletproof Shoulders 18

Warm-up

  • 10 Push-up Shoulder Tap
  • 10 PVC Pass Throughs

3 Sets (each arm)

  • 10 Single Arm High Pull (35#)
  • 45s Rest

These have improved a lot.

3 Sets

  • 30s Wall-facing Handstand Hold
  • 30 Rest

Had to accumulate 90s so this worked well.

Strength

Back squat

  • 10×45#
  • 6×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3x3x235

Still squatting off jerk blocks. Increased 15# from what I did a few weeks ago for 5×3. Planned to do five sets again today, but it was feeling especially heavy, so played it safe.

Conditioning

Warmed up my C&J with 5×45#, 5×95, and 3×135.

12:00 AMRAP

  • 75 Double Unders
  • 10 C&J (155#)
  • 75 Double Unders
  • 20 T2B

Right off the bat I decided to go with 3×25 for my double unders in an attempt to keep my heart rate down. I missed twice in the 4th time through dubs and then twice again in the 5th time through at the end when I tried to get through unbroken since the clock was running out.

Those clean and jerks felt heavy right away! Not sure what’s up with my body this morning. I did all singles there and those by far took the longest. For the toes to bars I was able to do 4×5 both times through. Finished 2+65.

I’m glad I had time to get in a workout today. Time to pack and head to the airport!