Rankel

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.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 10×45# Deadlift
  • 6×135# Deadlift

Conditioning

“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.

Sub 2

Went to the 4:30 class.

Warm-up – 2 Sets

  • 10 PVC Passes
  • 20 Walking Lunges
  • High Knees
  • 10 Push-ups

Strength – Front Squat

  • 6×95#
  • 4×135
  • 4×145
  • 2×165
  • 2×185
  • 2×195
  • 2×200
  • 2×205
  • 2×210
  • 2×215

Haven’t squatted with a bar in well over a month so I took it easy. Felt fine.

Conditioning

“Grace”

  • 30 C&J (135#)

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!

Accessory

4 Sets

  • 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:

Felt it Coming

Made it in for the 10am.

Warm-up

  • Bottom Squat Hold
  • Shoulder Stretching
  • 1-2-3-4-5
    • Burpee
    • Squat Jump
    • American KBS (35#)

Lifting

Power Snatch + OHS

  • 3×45#
  • 3×75
  • 3×95
  • 3×115
  • E90S – 5 Sets
    • 3×135

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. 😦

Gymnastics

E90S – 5 Sets

  • 30s Handstand Hold

I did these while everyone was doing the cleans. Should have done at least 45 second holds.

Conditioning

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.

Bench Press

donut-recovery

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3x3x230
  • 3×20 alt Incline DB Bench Press (50#)

My bench press has been feeling really really good!

Shoulder Press

  • 8×95#
  • 4×115
  • 4×130
  • 3x4x140

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.

 

Was Killin’ It

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.

Warm-up

  • 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.

Conditioning

“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.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 4x3x230

Felt easy!!

Seated Shoulder Press

  • 10×45#
  • 10×75
  • 6×95
  • 3×115
  • 3×125
  • 3×135
  • 2x3x145

Subbed these instead of push press due to my back. Different.

Accessory

bench-on-boxes

  • 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.

Performance Plus

  • Handstand Shifts (video)
    • 2×2
    • 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.

In Lifters

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.

Warm-up

  • 3 Sets
    • 7 Ring Rows
    • 7 OHS (15#, close grip)
    • 7 Jumping Jacks
    • Spidey Stretch
  • OHS
    • 5×45#
    • 5×95#

12:00 EMOM (alt)

  • 5 OHS (115#)
  • 10 Wall Balls (30#, 10′)

Conditioning

12:00 AMRAP

  • 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.

Accessory

4 Sets

  • 2 Wall Walks (5s HS Hold)
  • 10 Sit-ups

Grip It

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 3x
    • Snatch complex (3 Muscle Snatch + 3 Snatch Press + 3 OHS)
      • 45#
      • 75#
      • 95#
    • 10 DU
  • Squat Snatch
    • 3×95#
    • 2×115#
    • 1×135#

Conditioning

  • 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.

Accessory

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.

Grip

  • 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.

5 At A Time

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

img_8026

  • 5×45#
  • 3×95
  • 3×135
  • 5×160
  • 5×170
  • 5×185
  • 5×200
  • 5×210

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!

Clean Deadlifts

  • 2×225#
  • 2×255
  • 2×275
  • 3x5x285
  • 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.

  • 2×45#
  • 2×95
  • 2×135
  • 2×175
  • 2×185
  • 2×195
  • 3x2x205

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.

Accessory

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.