10 Rounds

Went to the 4:30.

Warm-up

10:00

  • 5/5 Single Arm KB Front Squat (26#)
  • 15 Hollow Rocks
  • 5/5 Half Kneeling Bottoms Up KB Press (26#)

Got through 5 rounds.

Strength

Front Squat

  • 8×45#
  • 4×95
  • 4×135
  • 4×165
  • 4×185
  • 2x4x205

Felt a little weird with my first set of 205 so I didn’t go up to 225 like I wanted. Wore a belt for the last 2 or 3 sets.

Conditioning

10 Rounds

  • 4 T2B
  • 3 Power Cleans (135#)
  • 2 Push Press (135#)
  • 1 Jerk (135#)

Dropped every clean from the beginning. If we hadn’t done the front squats I think I would have tried to go unbroken. Finished in 7:01. Anything with a high number of rounds like that gets intimidating, but it was a good one.

Go Eagles!

Back to reality with snow overnight. Slowly made it to the gym today.

Active Life – Single Leg Bias – Warm-up

  • 10 Eccentric Knee Flexion (30#)
  • 10 Paused Wall Balls (3s pause)

Conditioning

15:00 AMRAP

  • 5 Muscle-ups
  • 10 Burpee Box Jump Overs (24″)
  • 15 Back Squats (95#)

Been a couple of months since I did a muscle-up on the rings I think. Did 3-2 on all MU and jumped all my burpees and box jumps. Got through 4+3.

Active Life – Single Leg Bias – Workout

4 Sets (2x each arm)

  • 100m One Arm Farmer Carry
  • 1:00 Rest between arms

I used 28kg and 32kg. Rough with that 32!

Midline

Tabata – 6 each, alternating

  • Russian Twists (45# plate)
  • Hollow Rocks

Got ugly real quick. I did 20-20-18-18-18-24 for the twists and 20-18-12-12-12-16 for the rocks.

Getting Close

Yesterday I drove to my brothers and helped with some wiring. By the time I got home it was dark and snowing so I didn’t feel motivated for a workout. Went to the gym at noon with the crew.

Pendlay Rows

  • 2x10x45#
  • 2x10x95
  • 2x10x115
  • 10×125

I used a supinated grip.

Conditioning

30:00 EMOM (alt with 45s work & 15s rest)

  • Bear Crawl
  • Dead Hang
  • Side Skaters
  • 1-arm KB Thrusters (26#)
  • Plate Hops (45# plate)

Might feel all those bear crawls. Was able to hang on to the bar for the full 45 seconds each set. Did 10 thrusters per side each round and then 11/side in the final round. The plate hops were more tiring than expected.

Midline

4 Rounds

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

Was really getting ugly in the 3rd round and I had to give it for a quick rest after 6 tuck-ups in the final round. Getting close to unbroken all the way, but don’t want it to be a complete shit show either. Finished in 6:11, which is a best by 5 seconds.

Wrists Not Shoulders

In at noon.

Warm-up

  • Bottom Squat Hold
  • PVC Passes
  • 5 OHS (45#)
  • 5 Shoulder Press (45#)

Conditioning

21-15-9

  • HSPU
  • OHS (95#)

Wanted to do this first so the front rack wouldn’t fatigue the shoulders more. I was really expecting this to be worse on my shoulders, but it was my wrists that hurt when I was done. I did 11-5-5 and 12-9 in round 1, then 5-5-5 and 9-6 in round 2, and unbroken sets of 9 for both movements to finish in 6:42. I definitely could have pushed the handstand push-ups more because I wasn’t risking failure at the end even with the set of 9. When I’m confident in my back I’ll have to give Diane a try because I’ve never done the full 21-15-9.

Strength – Front Rack Lunges

  • 10×95#
  • 10×115
  • 10×135
  • 10×155
  • 10×165

Don’t remember the last time I did these.

Midline

4 Rounds

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

I just didn’t have it today. Maybe the previous stuff fatigued my core. In the 3rd round I broke once after 5 tuck-ups and then in the last round I broke after v-ups and after 6 tuck-ups. Still set my best time by 3 seconds with 6:16 though.

Almost Didn’t Make It

Like a dumbass I stayed up and watched the CrossFit Invitational until after 3am last night. I woke up wrecked and hopped back in bed at 10:30 to take a nap. Woke up with just enough time to make it to the gym for noon. I was not feeling like doing the workout I programmed.

Conditioning

  • 10:00 EMOM
    • 10 Burpees
  • 5:00 Rest
  • 10:00 EMOM
    • 10 Thrusters (45#)
  • 5:00 Rest
  • 10:00 EMOM
    • 40 Double Unders

I used to be able to hit all 10 rounds of burpees in 20 seconds. Not anymore or at least especially not today. First two rounds I may have gotten it, but then I was at about 22-23 seconds. Thrusters were easy. Got the first 4 sets of dubs unbroken and then I think I missed once in each of the next 4 rounds, another set unbroken and missed once at the end.

Seemed to wake me up.

Midline

4 Rounds

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

Yep, this beauty again. First 2 sets felt good. I made the 3rd unbroken today, though it got a little ugly. Definitely wasn’t making the 4th though. I broke after 1, 6, and 10 tuck-ups! I’ll get them all unbroken soon.

More Unbroken This Time

Rested yesterday and did some demolition work in the basement. First time at the gym all week!

Warm-up

  • Dead Hang
  • Power Snatch
    • 5×45#
    • 5×75
    • 5×95
    • 5×115

Conditioning

5 Cycles

  • 4 Snatches (135#)
  • 4 Bar Muscle-ups
  • 3 Snatches
  • 3 Bar Muscle-ups
  • 2:00 Rest

I did the 4 snatches unbroken each round and singles for the set of 3. I was stringing together the muscle-ups in the first to rounds, but started to feel some pulling on one of my calluses so I switched to singles. My rounds were 1:17, 1:15, 1:53, 1:54, and 1:47.

Accessory – 2 Sets

  • MAX Strict HSPU
  • 200m Suitcase Carry (62#)

I fell off the wall after 11 and probable could have done at least 1 or 2 more. Got 11 the second attempt too. I switched hands at the halfway point on both carries.

Midline – 4 Sets

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

Today was my second time trying this and I did much better. Got through 2 sets unbroken and didn’t increase the rest at all. On the 3rd set I think I broke after 2 tuck-ups. In the 4th set I broke after 8 v-ups and after 5 tuck-ups as well as brought my knees in some on the hold.

Unbroken Once

Amazing weather yesterday so I got out golfing. Maybe the last round of the year. Started getting sore in my shoulders and upper back later in the day. Garage session today.

Warm-up – 3 Sets

  • 10 Ring Rows
  • 15 Air Squats
  • 200m Ski Erg

Conditioning

21-15-9

  • Back Squats (135#)
  • Ring Dips

Amazing how much slower I have to go on something like these squats now to make sure I don’t fuck anything up. I didn’t put the bar down during any set. I went 6-5-5-5, 5-5-5, and 5-4 on the ring dips, trying to keep short rests between. Finished in 5:44, which isn’t very good for any 21-15-9 workout.

Midline

4 Sets

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold

Do it unbroken he says…hahaha! I got the first round unbroken and took just over a minute rest. Set 2 was a fail after 2 tuck-ups. Of course I took some rests and finished. Increased the rest to 2 minutes and damn this is hard! Had to rest right after the v-ups in the last two sets and break up the tuck-ups as well. I was not expecting this to be so fucking nasty. Holding you feet off the ground is a game changer. Might have to start with lower reps and work up to the tens.