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
I think I did 5-3 on every set of chin-ups.
- 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.
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.
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
- 6/6 Front Rack Box Step-ups (30kg, 24″)
Supposed to be a moderate weight and this felt about right.
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.
Warmed up snatches with
- 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.
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.
No met-con today, but got in a lot of good work.
Rest day yesterday and at the gym for noon today.
- Dead Hang
- Shoulder Mobility
- Bar Taps
- Bottom Squat Hold
CrossFit Games Open 13.4 – 7:00 AMRAP
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
Felt good, even after the workout.
Midline & Gymnastics
- 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.
This shoulder impingement is really starting to piss me off. Felt pretty good last night and today after the 40 minute workout. Went in at 10am.
- 3×10 Reverse Hyper (140#)
- Bottom Squat Hold
- Shoulder Stretching
- 10×45# Deadlift
- 6×135# Deadlift
“Rankel” – 20:00 AMRAP
- 6 Deadlifts (185#)
- 7 Burpee Pull-ups
- 10 American KBS (62#)
- 200m Run
Scaled the deadlift back from the 225# and we don’t have a 2 pood (71#) kettlebell, so I used the heaviest we had. My legs felt heavy on the run from yesterday’s workout. Finished 6+18.
I’m AMRAP’d out for awhile. 25, 40, and 20 minute AMRAPs in the last 4 days!
Accessory – 4 Sets
- 200m Farmers Carry
- 45s HS Hold
I held a 25# and a 15# bumper plate, switching at the turn-around. On the last set I held the handstand for 1:30.
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.