Tough Pace

Went to the 4pm class.

Warm-up

  • 1:00 Row
  • 10/10 Leg Swings
  • 1:00 Row
  • 2×10 Kip Swings
  • 1:00 Row
  • 20 Air Squats

Conditioning

30:00 EMOM (alt) -> AMRAP

  • 15 Calorie Row
  • 200m Run
  • 1 round of “Cindy”
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats

You are supposed to try an alternating EMOM and then turn it into an AMRAP when you fail. I wasn’t concerned with the row or the “Cindy” rounds, but figured the run would get me. Got through the 5th round with the runs being tough but feeling doable. Then I headed out for the 6th run and knew I didn’t have much left. My heart rate was too high to keep pushing the pace. The row and gymnastics were done in less than a minute each time, so I didn’t fall too far off getting all three done in 3:00 though. In the 10th round I headed out for the run with 1:10 on the clock, pushed to finish it and actually had time to knock out 2 pull-ups. So I ended up close to finishing 10 rounds.

For the first 5 rounds I was pulling 1,400+ cal/hr on the rower and then was trying to stay above 1,200 for the rest. First run was done in just over 40 seconds and got slower each round. My first round of Cindy took about 36 seconds, but I didn’t really look at the clock after that one. I did regular kipping pull-ups throughout and it still feels ok on my shoulder. My air squat speed seemed much better than usual.

We were done super early, so did some shoulder work…

Active Life – Bulletproof Shoulders 10

4 Sets (each arm)

  • 50m Single Arm Overhead Carry (53# KB)
  • 30-60s Rest between arms

Actually was only programmed for 3 sets. Extra credit!

Light Wall Balls

Got a bit of a headache again a few hours after the workout on Friday night. Could have been from hitting the redline again or maybe from doing HSPU. Decided to take a rest day yesterday since I’ll go to the gym tomorrow instead of golfing. Plus it was hot and I just wanted to kick back, relax, and watch the CrossFit Games after being out-of-town to play in a golf scramble.

11-12-13…20

  • Wall Balls (14#, 10′)
  • Sit-ups

The goal was to go unbroken and it wasn’t that hard to do. Nice to go light for a change. Finished in 11:08.

Tabata Work

  • 4 Rounds Push-ups
  • 30s Rest
  • 4 Tabata Double Unders
  • 30s Rest
  • 4 Tabata Hollow Rocks
  • 30s Rest
  • 4 Tabata Double Unders
  • 30s Rest
  • 4 Tabata Push-ups

Bit of a false start when I set my phone app to reverse tabata. Had done 13 push-ups in those 10 seconds, which obviously affected things the rest of the way after resetting and starting over. I was able to do 17-17-12-11 on the push-ups, 36-30-35-36 dubs, 23-22-22-19 hollow rocks, 36-35-29-35 dubs, and 15-15-13-10 push-ups. Looks like missing a double under costs about 5-6 reps. This was harder than the wall balls.

Accessory

Wanted to get in the 4th shoulder abduction workout which was 3×10 single arm presses. Went with something a little more challenging and added the back work.

3 Sets

  • 10/10 Bottoms Up KB Press (26#)
  • 10/10 Suitcase Deadlift (28kg)

Gymnastics

  • 3×10 Kig Swings / Bar Taps
  • 3×5 T2B

First T2B I’ve done in months. Meh.

Gettin’ Gymnastics Volume

Woke up feeling a little beat from the PRs last night. Low to middle are of my back being the stiffest. Not the area where I’ve had my issues though, so that’s good. In at 11am to close out the 2nd week of the cycle.

Skill WOD (Hustle & Flow) Week 2 Day 3

Warm-up

3 sets

  • 5 Bar Work
    (Hold and pause 2 sec at each position with no form breaks and no momentum)

    • Dead Hang
    • Lat Active Hollow
    • Tight Arch
  • 1 Skin the Cat
  • 7 Straddle V-ups
  • 10s GHD Hanging Bridge Stretch

Skin the cats really stretch out that shoulder area.

Skill A – 4 Supersets

  • 1 Ring Swing + Pull-up w/ swing + MU
  • 2 Box Hip Kip Drill
  • 3 Banded Hip Drill

Felt a little better with the complex this week though I start swinging back with the pull-up and it messes up my kip a little. Didn’t feel as good with the box drill. Maybe I didn’t have the heights of things set right. The banded drill was better though.

Skill Test – 3 sets

1 rep of complex is:

  • MU + 2 Strict Ring Dips (after the MU dip lockout)

First two sets are 3 reps of the complex and then the 3rd set is for max reps. Increased from 5 to 6 on the max set.

Strength Accessory – 3 sets

  • 3 Lower to Hold Front Lever on Box

These are tough and doing 3 compared to 1 was a big difference in fatigue.

Bonus Complex

  • Set 1: 3 Ring Pull-up + 3 Toes to Rings + 4 MU
  • Set 2: 3+3+5
  • Sets 3+: Keep adding 1 MU until failure

Went for #6 on the 3rd set and squeezed it out. Caught myself in a super low ring dip, but a rep is a rep. Maybe next week if I get those first 3 sets I’ll go for a 4th.

Some nice increases from the first week and without having to figure out that first skill section we finished up in just under an hour. My shoulders still feel wrecked after all that though. I wore my leather grips for everything but the warm-up and no further damage to my hands. I just don’t have the grip problem on the rings like I do with bar muscle-ups.

Conditioning

Bryan and I jumped on the rowers for 10 minutes. Went 2,535 meters. Didn’t get into a good rhythm until the final 90 seconds.

Mighty Muscle-ups

Didn’t get much sleep trying to watch CJ’s session in the American Open last night, though the feed cut out for me so I completely missed all of the clean & jerks. Got some upper body feels from all of the snatching yesterday and legs feel a little tired. In at 9am for the first muscle-up day of the gymnastics program.

Skill WOD (Hustle & Flow) Week 1 Day 3

Warm-up

3 sets

  • 5 Bar Work
    (Hold and pause 2 sec at each position with no form breaks and no momentum)

    • Dead Hang
    • Lat Active Hollow
    • Tight Arch
  • 1 Skin the Cat
  • 7 Straddle V-ups
  • 10s GHD Hanging Bridge Stretch

Thought it would be harder than it was to do all of that holding on the bar in one set. Wasn’t bad. Straddle v-ups are very awkward.

Skill A – 4 Supersets

  • 1 Ring Swing + Pull-up w/ swing + MU
  • 2 Box Hip Kip Drill
  • 3 Banded Hip Drill

First set of the complex was odd, but got the hang of it and smoothed out the transition from pull-up into muscle for the rest of the sets. Wasted a bunch of time setting up for this part and figuring out what to do. The banded drill programmed didn’t work worth a shit for us so we did the Gymnastics WOD version. with a band through the rings.

Skill Test – 3 sets

1 rep of complex is:

  • MU + 2 Strict Ring Dips (after the MU dip lockout)

First two sets are 3 reps of the complex and then the 3rd set is for max reps. I got 5 on my max set. Those dips add up!

Strength Accessory – 3 sets

  • Lower to Hold (3s) Front Lever on Box

Completely missed that we were supposed to do 3 of these each set. I thought it was “too easy” in the sense that it wasn’t a lot of work. Pretty sure I’ll never be able to hold an actual front lever in my life, but the strength transfer should help other stuff and I’m guessing that’s the idea.

Bonus Complex

  • Set 1: 3 Ring Pull-up + 3 Toes to Rings + 4 MU
  • Set 2: 3+3+5
  • Sets 3+: Keep adding 1 MU until failure

I wasn’t real confident going into this after only getting 5 in the skill test and already feeling pretty smoked in my shoulders and arms. But I got sets 1 and 2 done and got 5 muscle-ups again is the 3rd set.

Heart for Squats

My calves are a little sore from those 200 box jumps. Didn’t realize my hamstrings were sore until trying to do zombie kicks. No new issue with the shoulder after working it so far.

Warm-up

  • 20 Air Squats
  • 20 Zombie Kicks
  • Wrist Stretch
  • 10/10 Hurdlers (Forward, backward)

Strength

7×2 Front Squat @ 80+%

  • 10×45#
  • 5×135#
  • 3×205#
  • 3×235#
  • 2×255#
  • 2×265#
  • 2×275#
  • 2×280#
  • 2×285#
  • 2×290#
  • 2×295#

Yeah! When I did the 60 Day Lifting Challenge I could never get 280# for 2 reps and now I’m flying past it.

Conditioning

20:00 EMOM

  • 4 Kip Swings (Hollow/Arch)
  • 8 Push-ups
  • 12 Air Squats

It was a “Make Your Own Cindy” workout. I figured I’d go with the 4-8-12 rep scheme for the push-ups and it worked. I did every set unbroken and didn’t start to fatigue until the last few sets when I was speeding up to get in more reps. This was my first time hanging from the bar in over a month so I didn’t want to get right into pull-ups. No issue with the swings, so that was good. I finished exactly 25 rounds, which would be all the reps for “Murph” if I had been doing actual pull-ups. My air squats were slow and controlled to keep good positioning, so I could definitely speed those up to make up for lost time doing pull-ups instead of just the swings.

Did a 5 and 4 minute squat hold before leaving the gym, then 6 and 5 when I got home. Cutting it short to 20 minutes today due to the 300 air squats.