Woke up exhausted on Monday. Had spent all day Sunday (and most of Saturday) working on a shop project and doing yard work. My upper back was probably sore from the muscle-ups and my low back felt a little “off” all day. Needed the rest day. Out in the garage in the afternoon.
Active Life – Single-leg Bias
Assessment: Standing Lumbo Pelvic Flexion Test
Fancy name for a standing toe touch. I got about 3″ from toes with straight legs and not trying to push it.
Workout: 3×6 Sumo Deadlifts
- 3 Sets 205
I’ve only done sumo deadlifts a handful of times (maybe). I really enjoyed them. Much safer for the back in the more upright starting position.
Cooldown: Standing Lumbo Pelvic Flexion Test
Forgot to do this until after the ski. Was able to get down to 1-1.5″ from my toes, again not trying to push it.
20:00 Ski Erg
Back is still a little off, so wanted to stay away from anything with weights at high speed or high reps. Have never done the erg for this length of time so wasn’t sure how to pace. I got faster with each 4 minute split for a total of 4,731 meters.
Active Life – Back Max
- 8/8 Turkish Sit-up (40#)
- 8/8 Kroc Row (53#)
- 8 Evil Wheels
- 8 Sumo Stance Good Morning (95#)
- 30s Barbell Overhead Hold (95#)
All of the accessories! In and out of the gym in less than 65 minutes, including setup and cleanup time.
Going to try to get back to drinking protein shakes, which I haven’t been doing over the last year. I still have several tubs in the closet from over a year ago.
Went to the 4:30 class.
- 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.
- 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.
- 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.
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
- Set of 3…
- Set of 2…
I just kept adding a 10# bumper plate and wanted to do sets of 5 as long as I could.
- 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.
Went to the 4:30 class.
Warm-up – 2 Sets
- 10 PVC Passes
- 20 Walking Lunges
- High Knees
- 10 Push-ups
Strength – Front Squat
Haven’t squatted with a bar in well over a month so I took it easy. Felt fine.
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!
- 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:
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
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#)
- 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.
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#
Only 10 pounds shy of 2 weeks ago and it didn’t feel too bad. We were not up for pushing it today.
Working sets at 110-125#
No way we were touching those percentages today.
Increase 0-5-10 pounds over the list time we did 6 reps.
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.
- 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.
Felt a weird pinch in my upper back at several points during the night. Went to the gym around 5.
- Heavy Single
- 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.
3 Segment Clean Deadlift (knee) + 1 Floating Clean Deadlift
Pause Back Squat
Spend 3 seconds in the hole.
- 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.