Haven’t squatted with a bar in well over a month so I took it easy. Felt fine.
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!
10/10 Kroc Rows (44# KB)
30s Handstand Hold
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
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#)
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.
15/15 – 40# DB
10 Thrusters (95#)
20 Front Rack Lunges (95#)
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.
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.
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.
10 DB Bench Press (50# DBs)
10/10 Single Leg RDL (45# DBs)
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.
Wanted to get on the water in the kayak this morning, but it looked pretty rough, so I laced up my shoes instead. It was a relaxing slow run, without any concern for speed, staying in the 11-12 minute per mile pace. After about a mile I decided I’d run until 45 minutes. Ended up being 3.95 miles. Walked about a half mile back to the cottage.
Went over to the Presque Isle Clubhouse with Heather and her clan to swim and hit the hot tub. I went to their little fitness area first.
Started with a couple of machines to get some leg work…
10 Prone Leg Curl (set @ 10 of 20)
10/10 Glute Machine (set @ 10 of 14)
Could use a lot more of this type of stuff.
10 DB Bench Press (50# DBs)
10 DB Front Squats (50# DBs)
Worked up a nice sweat and was breathing hard after doing them back-to-back. Probably rested about 2 minutes between sets.
8/8 Kroc Rows (50#)
No extra rest; went from one arm to the other until completed.
Felt a little tight when I woke up this morning. Went to the 9am class and I’m off work for the day to attend a wedding near Detroit.
Crossover Symmetry Activation
5s of StrongFit Tricep & Bicep Openers (10#)
15 Reverse Hypers (210#)
Banded shoulder stretch
15s OHS Hold (45#)
2 Kneeling Jumps (4″)
6 RDLs (45#)
2 Kneeling Jumps (8″)
6 RDLs (155#)
Went closer with my grip on each OHS hold.
6-6-6-6-6-6 RDL (225#)
2-1-2-1-2-1 Kneeling Box Jump (2 x 12″ & 1 x 13.75″)
Been far too long since we did some of this stuff. Was nervous with the jumps but made them all. Double overhand grip is a lot tougher with that extra 40# on the bar. Tried one set with a hook grip, which sucked.
E5M – 5 Rounds
10 OHS (95#)
20 GHD Sit-ups
Fast runs since there was plenty of time to recover. Was taking about 45 seconds each time to get into the gym and run across to where my bar was. Snatched into the first rep each round. First few rounds were done in about 2:15, but was closer to 2:40 in the final round because the GHDs got slow. I came up with this last night and it worked pretty well. Nice to do some faster runs.
12/12 Kroc Rows (53#)
Not enough time in class, but Ashley was staying after to do these, so I did too. Otherwise I probably would have skipped out on them even though I really need them.