Doing Singles

Went to the 4:30 class.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (140#)
    • Dead Hang
  • 3 Sets
    • 10 Glute Bridges (pause at top)
    • 15s L-sit
    • 200m Row

Forgot how hard the L-sits are. Need to start doing those again.

Accessory

  • 4×10 Double Kettlebell Deadlift (44# KBs)
  • 3×25 Push-ups
  • 2 Sets
    • 20 Double Kettlebell Front Rack Walking Lunges (35# KBs)
    • 10/10 Kroc Rows (53#)

I did the KB deadlifts and push-ups in place of heavy deadlifts, especially with more reps coming up in the WOD. Then did 3x5x135# deadlift to warm-up for the metcon.

Conditioning

10:00 AMRAP

  • 10-12-14… Row calories
  • 5-6-7… Deadlift (185#)

Had my belt on even though I don’t like it for the rowing. I went through 8 unbroken and then switched to quick singles because the eccentric part of the lift was feeling weird. Something I’d never do, but will try to protect my back at all costs now. I didn’t think I’d get through the 22 calories so I threw off my belt. Got through and knocked out a TnG set of 5 deadlifts to finish up.

Miscount?

Went in with B at 5:30 because the workout was all fucking barbell again. The new programming is coming later this week or next week. Can’t wait!

Warm-up – 2 Sets

  • 3/3 Turkish Get-ups (35#)
  • 10/10 Kroc Row (35#)
  • 5/5 Single Arm Front Squat (35#)

Tried to do bottoms-up KB presses, but my right shoulder was having none of that so I did the get-ups instead.

Strict Deficit HSPU

  • Sets of 5…
    • No deficit
    • 1.375″
    • 2.75″
    • 4.125″
  • Set of 3…
    • 5.5″
  • Set of 2…
    • 6.875″

I just kept adding a 10# bumper plate and wanted to do sets of 5 as long as I could.

10:00 AMRAP

3-6-9…

  • Burpee box jump-overs (24″)
  • American KBS (53#)

I think I missed either 1 or 3 burpee box overs in the set of 9. Got into a rhythm with the burpee box overs where I’d turn a bit getting up on the box and then continue turning as I stepped off so I was then facing the box again for the next rep. I finished the round of 15, got the 18 burpee box overs and 7 of the swings. Based this workout off the Team Series one that had deadlifts instead of the KBS.

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:

Carry First

Yesterday I walked my first 9 holes of the year and was exhausted the rest of the day. Pathetic. haha I wasn’t planning on doing anything except watching the Masters anyway, so it worked out. Got to the gym early today before the 4:30 class do the stuff from the PT.

Rehab – 3 Sets

  • 15 Reverse Hyper (90#)
  • 100′ Single Arm Front Rack Carry (44# KB, right)
  • 10 Single Arm Front Rack Squats (44# KB, right)
  • 100′ Single Arm Front Rack Carry (44# KB, left)
  • 10 Single Arm Front Rack Squats (44# KB, left)
  • 10 Single Arm Single Leg RDL (44# KB, right)
  • 10 Single Arm Single Leg RDL (44# KB, left)

The squats turn out to be much harder when you fatigue yourself first. No rest from the carry to the squats.

Class Warm-up – 2 Sets

  • 200m Run
  • 10 Ring Rows
  • 20 Jumping Jacks

The ring rows felt really good. They never do.

Strength – Back Squat

  • 10×45#
  • 8×135
  • 6×185
  • 5×215
  • 4×245
  • 3×275
  • 2×285
  • 1×300

No belt and wore Nike Metcons. Wasn’t planning to push the weight even though class was maxing out.

Accessory – 5 Sets

  • 10 Hand Release Push-ups
  • 10/10 Kroc Rows (53#)

Conditioning

9:00 AMRAP

  • 5 Power Cleans (95#)
  • 7 Back Squats (95#)
  • 9 Burpees

Was too slow on my burpees. I was doing a short pause after each back squat too, which I should have just pushed through with so few reps. Finished exactly 7 rounds.

Alternative Workout

I wish I could call a rest day an alternative workout and still get the effects of exercising. After having a tall beer at a birthday party this afternoon, the slight headache I had only got worse. Not the smartest decision when we were planning to hit the workout later after the party. After chilling at home a bit I almost didn’t get my ass out of the chair to head to the gym.

Power Clean + 5 Push Press

Work up to a daily max.

  • 2 sets @ 45#
  • 95#
  • 135
  • 165
  • 195
  • 215

Only 10 pounds shy of 2 weeks ago and it didn’t feel too bad. We were not up for pushing it today.

Snatch Pull

Working sets at 110-125#

  • 3×135#
  • 3×185
  • 3×215
  • 3x3x235

No way we were touching those percentages today.

Back Squat

Increase 0-5-10 pounds over the list time we did 6 reps.

  • 6×135#
  • 6×205
  • 6×245
  • 2x6x275
  • 6×285

Fourth time back squatting this week! I wasn’t going to increase at all but the first two sets were fine, so I bumped up the last set.

Kroc Row

3 Sets

  • 15/15 – 40# DB

Conditioning

3 Rounds

  • 10 Thrusters (95#)
  • 20 Front Rack Lunges (95#)
  • 200m Row

There was no way in hell I would survive today with the Rx 155#, so I scaled way back and just worked through. I felt like going home instead. Didn’t put the bar down in round 1, then rested after thrusters and split the lunges in half for the other two rounds. The thrusters were no big deal but the lunges were really burning me. Cruised at about a 2:05/500m pace the first 2 rounds and then picked it up in the final round so I could break 9 minutes and did with 8:58. I had no energy whatsoever to do this, but glad I did something.

That’s a wrap on 2 weeks of Hybrid. Rough week, especially adding in the 2 extra thruster sessions. Glad those are done. The program is switching to Open prep starting tomorrow.

Mind Games

Felt a weird pinch in my upper back at several points during the night. Went to the gym around 5.

Clean

  • 5x20kg
  • 3×40
  • 3×60
  • 2×75
  • 2×85
  • 1×92
  • EMOM
    • 5x1x98
    • 5x1x104
    • 5x1x110
  • Heavy Single
    • 1×116
    • 1×120
    • 1×124
    • Clarked 127
    • Deadlift 127

Hmm, when I did the week 2 programming I guess I used the % from week 3 because I noticed after logging the workout that the loads were almost identical. Whoops! The EMOM felt easy today and the heavies felt great too. After 124 I thought I might be able to go for a PR. Then I got in my head and was out of it for 127. Stupid. I did hit 95% though, so not a bad day.

Clean Pull

  • 3x3x117kg

Clean Deadlifts

3 Segment Clean Deadlift (knee) + 1 Floating Clean Deadlift

  • 3 Sets @ 110kg

Pause Back Squat

Spend 3 seconds in the hole.

  • 3x70kg
  • 3×100
  • 3×110
  • 3x3x117

Accessory

20:00 EMOM

  • 5/5 Kroc Rows (53#)
  • 15 Hollow V-ups
  • 5 Strict HSPU
  • 2/2 Turkish Get-ups (53#)

This 3rd day of the weekly programming has seemed to be the longest, so tried to knock out the core work and accessories without screwing around.

Really need to try and squeeze in a ROMWOD tonight.

Ready for the 2016 Games

Got out to Cali yesterday, watched some of the teens and Masters at the Games and then watched the team Murph event. Froning’s Mayhem Freedom team was impressive in their pacing, as expected, and blew everyone away after coming in at about 20th place after the first run.

Bryan and I went to the hotel’s fitness center this morning before heading out around Los Angeles for touristy stuff. Warmed up with 400 meters on the treadmill.

5 Sets

  • 10 DB Bench Press (50# DBs)
  • 10/10 Single Leg RDL (45# DBs)

4 Sets

  • 10 Push Press (45# DBs)
  • 20 Russian Twists (50# DB)
  • 10/10 Kroc Rows (50# DB)

Worked up quite a sweat! Probably won’t do much of anything until Monday.