Dive Bombs

Last night my legs felt tired and I could feel my shoulders a bit today. Went to the 4pm class.

Warm-up

10:00 AMRAP

  • 10 Divebomb Push-ups
  • 10 Kip Swings
  • 10 Tuck jumps
  • 5/5 Half kneeling single arm DB press (30#)
  • 1:00 Row

I don’t remember those divebomb push-ups being so hard when I did them in P90X a long time ago! Got through two rounds and five push-ups.

  • 10 Hanging Knee Raises
  • 6 Kip Swing + Press Down
  • 6 Knees to Chest
  • 6 T2B

Conditioning

12:00 AMRAP

  • 12 Push Presses (95#)
  • 12 Toes to Bars
  • 12 Box Jumps (24″)

My hands were happy this was T2B programmed instead of pull-ups after the C2B I did yesterday. I had the grips on, but didn’t use the finger holes, which actually works really well for T2B. Something I’ve noticed with the Ben Smith programming and now NCFit is that they program push presses a lot instead of push jerks (or shoulder to overhead, where it’s your choice). Should pay off when it’s time to do jerks.

This workout seemed familiar, but the closest I could find was Open 12.3 which was 18 minutes of 15 box jumps, 12 shoulder to overhead (115#), and 9 T2B. Based on my best score for that a few years ago, I thought 7 rounds was possible.

I didn’t quite get it. Finished six rounds, the push presses, and the T2B for a score of 6+24. The push presses were all unbroken and they did get challenging in the last two rounds. I played it too safe with 3×4 T2B every round and might have been able to do 2×6. I should have jumped down from the box too. Those little changes would have made a big difference.

This definitely had the feel of an Open workout and I feel like I gave it an effort worthy of an Open workout. I was able to post the top male score of the day, which is rare. My hands need a rest after 70 C2B yesterday and today’s 84 T2B plus a lot of other swings and warm-up reps on the bar.

Midline & Posterior

2 Sets

  • 1:00 Hollow Flutter Kicks
  • 30s Rest
  • 1:00 Russian Twists (45#)
  • 30s Rest
  • 1:00 Hip Thrusts
  • 30s Rest

I made it through the entire first minute without stopping, which was hard! Pushed more on the 2nd set of twists than the first. The hip thrusts were unbroken for both minutes. Didn’t count any reps though.

Skill

Stayed after and started working on my handstand walking on the open floor. I could get up and take a couple of steps, but wasn’t getting my legs with the forward lean, so I kept falling back down the way I went up. I’ll have to keep working on it.

Barbell Chipper

Went out to a Brazilian steakhouse last night and ate so much meat that I still felt full this morning. I knew I needed the carbs though so I powered through my Sunday pancakes.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Various barbell reps
    • 45#
    • 75#
    • 95#

Conditioning

  • 10 Shoulder Presses (115#)
  • 15 Overhead Squats
  • 20 Push Presses
  • 25 Front Squats
  • 30 Push Jerks
  • 35 Back Squats

I definitely have a love/hate for this workout. I love the beauty of its design and effectiveness, but I really hate the mental battle during the workout.

My strength is down, but my cardio seems to be up, so I wasn’t sure what to expect. I started with 8 presses. Then did 2 presses, put it on my back for a grip reset, and 10 overhead squats. Then 5 OHS and dropped it for a quick breather instead of trying a fancy grip reset. I think I did 12 push presses, then 8 plus 5 front squats. Two sets of 10 front squats with 5 push jerks tacked on to the 2nd set. The push jerks seemed much harder than they should have been and I think I went 7-5-6-7 for the rest of them. I didn’t stop on the back squats, but they were pretty slow. Finished in 10:07 to keep the PR streak going on this one. Really happy with the effort.

  1. 4/15/2013 – 14:03
  2. 7/21/2014 – 13:34
  3. 9/3/2015 – 10:33
  4. 2/10/2019 – 10:07

Screen Shot 2019-02-10 at 2.11.41 PM

I programmed an 8:00 rest before starting a bodyweight metcon.

10 Rounds

  • 7 Burpees
  • 7 Knees to Elbows

This felt much worse than I was expecting. It seems like I always say that when K2E are involved; I’d rather do toes to bars. All the shoulder fatigue really carried over to the burpees. Took me 8:59 to get done. Wouldn’t mind trying this one again sometime when I’m fresh, especially since I got it from the BTWB Bodyweight Fitness Level workouts.

Midline

Stacked Plate Passes

The five of us lined up and passed plates down the line and then back. We went through it three times rotating positions to make sure everyone sat on the end at least once. I took double duty. The plate stack was 10-10-15-25-10-25-15-10-10.

Skill

Worked on my balance and handstand walking. Shoulders were very fatigued, but that’s some of the best time to work on it if you ask me. I think I just need to get away from the wall and get on the open floor because I’m probably adjusting knowing that I have the wall coming up since I’m only doing a few steps out.

Kip It

My biceps started to get sore yesterday afternoon. I may have to start doing 21s every week.

Warm-up

8:00 EMOM

  • Min 1: 6 cal Row + Air Squat Hold
  • Min 2: 6 cal Row + Active Bar Hang
  • Min 3: 6 cal Row + Air Squats
  • Min 4: 6 cal Row + Ring Rows
  • Min 5: 6 cal Row + Step Ups
  • Min 6: 6 cal Row + Jumping Pull Ups
  • Min 7: 6 cal Row + Box Jumps
  • Min 8: 6 cal Row + Kipping Swings

Then we did some band mobility on our hips and front rack.

Strength

10:00 EMOM – Front Squats

  • 3×95
  • 3×115
  • 3×135
  • 3×155
  • 3×165
  • 5x3x175

Conditioning

3 Rounds

  • 10 Front Squats (135#)
  • 15 Pull-ups (Gymnastic Kip)
  • 20 Box Jumps (24″)

Each round started with a squat clean and obviously never dropped the bar. It was fun being forced to use a regular kip today, which allowed me to go unbroken for each set. I jumped down (no rebound though) on the 1st and 3rd round of box jumps. Should have done round two as well, but I slacked off. Probably shouldn’t have taken extra breathers in between movements or at least not as long as I was. Finished in 7:08.

Skill

Worked on my handstand balance and walking for about 10 minutes.

Sore Shoulders

Forgot that I posted about weeks 3-4 of my calorie counting yesterday.

My bis and tris seemed to feel fine from yesterday. Until I got in to today’s work.

Strength

Bench Press

  • 10×45#
  • 6×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3×225
  • 3×235

Definitely started to feel some of the fatigue from Friday and Saturday as I got deeper in to the sets. Happy to hit that because it was back on July 31st I barely got 235 for a single!

Conditioning

7:00 AMRAP

  • 10 C2B Pull-ups
  • 5 Hang Squat Cleans (115#)
  • 5 Push Jerks (115#)

I warmed up with 45 and 95 pounds. Did the chest-to-bars in 2×5 each round. My first round was under a minute and I knew that wouldn’t last. Shoulders really felt the fatigue in the 2nd or 3rd round. Made it through 5+6.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

Haven’t done our favorite ab workout in months so I thought it would be a good test after all of the higher volume stuff we’ve been doing on Sundays. My last round wasn’t pretty, but I finally completed all 4 rounds without breaking it up. My time was 6:08.

Skill

Spent some time working on my balance and handstand walk practice.

155 Grace

I’m feeling good after yesterday. Weather is warming up too. Went to the 4pm class.

Warm-up

4:00 AMRAP

  • 20 Jumping Jacks
  • 20s Dual KB Hollow Flutter Kicks (26#)
  • 5 Dual KB Deadlift (26#)
  • 5 Dual KB Hang Clean (26#)

Weightlifting

Tabata Mashup

  • Clean Deadlift
  • Elbow Punches
  • Muscle Clean and Press
  • Muscle Clean and Press
  • Power Clean and Push Press
  • Power Clean and Push Press
  • Power Clean and Jerk
  • Power Clean and Jerk

All with an empty bar.

3 TnG Power Clean & Jerk

  • 95#
  • 115
  • 135
  • 155
  • 175

I guess nothing said they had to be touch-n-go reps, but I wanted to save it for the workout.

Conditioning

“Grace”

  • 30 C&J (155#)

I’ve done it Rx with 135# plenty of times with a best of 1:57. I’ve also done it with 185# in 6:59. Have been wanting to give 155# a try, so today was the day. I thought I could go sub 3:30 with an outside shot at 3:00.

I was hoping to start out with five doubles and I was able to before switching to singles. Really had to start getting a wide landing and drop under the jerks more than I’d like in the second half. Finished at 3:15 so right in the middle of my goal range. Got a bad case of the burning lungs from that one!

Skill

Practiced handstand walking for a little bit, but wasn’t feeling the greatest being upside down.

Conditioning 2

After sitting at home for almost an hour I decided to do a little more since the rower is still sitting in my living room.

4 Sets

  • 500m Row
  • 1:00 Rest

Went as hard as I could on the first one then I slowly recovered a little more with each interval. Almost 10 seconds off my PR pace but I wasn’t expecting much after Grace. I couldn’t stand looking at the level 30 BTWB was giving me for a 500m workout due to some intervals we did a couple of months ago. At least I get a 71 out of this.

  • 1:32.4
  • 1:53.8
  • 1:53.0
  • 1:50.9

Have I mentioned how much I love having this rower? 🙂

 

Thirties

Now it’s brutally cold after getting all of the snow. Plows came through a few hours before I had to leave for the gym so I was able to get out and go to the 4pm class. My forearms are tight today from holding the handles on the snow blower!

Warm-up

“Roxanne” by The Police

  • On “Roxanne” do an air squat
  • On “Red light” do a burpee

It turned into air squat burpees during two long stretches of the song and you couldn’t keep up.

8:00 AMRAP

  • Duck Walk (30′)
  • 20 Groiners
  • 10 Box Step-ups (24″)

Didn’t really need another warm-up after the first part and surely didn’t need to tax the legs more with plenty to come. Got through 2 rounds, the walk and the groiners.

Strength

I did a set of 6×95# before starting. No reason to get crazy when we were supposed to take the first five minutes to work up and then stick to a weight for the last five minutes.

10:00 EMOM

  • 3 Back Squats
    • 135#
    • 155
    • 175
    • 185
    • 195
    • 5 sets 205

Felt ok and was plenty with so much leg volume coming up. Didn’t wear a belt at all.

Conditioning

3 Rounds

  • 30 Wall Balls (20#, 10′)
  • 30 cal Assault Bike
  • 30 Box Jumps (24″)

I’ve been asking for punishment by choosing the bike lately, especially in a leg dominant workout like this. My goal was to keep every set of wall balls unbroken. That’s not something I have ever tried for sets this large during my CrossFit history that I can remember. Surprisingly it wasn’t bad at all. I think I’ve found a relaxing pace on wall balls. I was money on hitting at/above the target today too. First round on the bike was around 62 RPM and the next two were around 58. People on the rowers were obviously kicking my ass. I never stopped on the box jumps and in the third round I jumped down (no rebound) instead of stepping down. Finished in 16:26.

I’m feeling good lately! Is it the weight I’ve lost, the macro counting, the increased water, or some combination?

Gymnastics

Stayed after for some volume and skill work.

6:00 EMOM

  • 10 T2B

I put on my grips and chalked them up. I did five rounds of 10 unbroken and then 7-1-1-1.

10-15:00

  • HS Walk Practice

My shoulders were pretty shot from the wall balls and toes to bars, but I felt really good with my balance and keeping my feet off the wall went I got up to it. Didn’t have much room with the class back squatting to work on many steps in to the wall.

Sandbag It

My hamstrings were getting sore yesterday too. My quads, hammies, and glutes are all still sore today.

Warm-up

  • 2 Rounds
    • 40 Jumping Jacks
    • 10 Deadlifts (45#)
    • 30 Mountain Climbers
    • 16 Elbow Punches
    • 20 Alt. V-ups
    • 10 Back Squats (45#)
  • 7 Hang Muscle Clean (45#)
  • 7 Hang Power Clean (45#)
  • 5 Hang Power Clean
  • 5 Back Racks (45#)
  • E90S
    • 8 Hang Power Cleans + 8 Back Squats (65#)
    • 6 Hang Power Cleans + 6 Back Squats (95#)
    • 4 Hang Power Cleans + 4 Back Squats (125#)
    • 3 Hang Power Cleans + 3 Back Squats (155#)
    • 3 Hang Power Cleans + 3 Back Squats (175#)

Quickly decided I didn’t want to try 155# for the workout.

Conditioning

15:00 AMRAP

  • 1:00 Run around gym
  • 10 Hang Power Cleans (135#)
  • 10 Back Squats (135#)

Since we’re obviously not running outside we did a minute run around in the gym instead of 200 meters. Generally I don’t like when a cardio movement is subbed in as a timed piece, because there is no real incentive (other than improving your running) to run faster because a minute will always take a minute. I’m really good at sandbagging runs. 🙂 I’d rather work on my endurance with the barbell anyway since the Open has never had any type of running.

I did eight hang power cleans, dropped it, did the other two and transferred it to my back for all ten squats. Wore my belt the entire time, so was tightening and loosening it. Got through 6 rounds, the run, and the cleans.

Midline & Skill

5 Sets

  • 6 Evil Wheels
  • HS Walk Practice

Got some good tips from another member. My hands are too wide, probably from being used to wider stance for HSPU. Need to keep practicing with the Open coming up.