Push Press PR

On Thursday I golfed like usual. While out on the course Alex texted to ask if I wanted to play Warwick Hills on Friday. I got the go ahead to take the day off work at the last minute and had a lot of fun. A lot of people may not believe it, but 2 days of golfing out in the heat took a lot out of me. Was in bed early and slept in, but got out in the garage around 11:30 today.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 4×165
  • 2×195
  • 2×215
  • 2×235
  • 3x2x255

Bumped 10# over the last time. I set my 3RM with 255 a few months ago, so was happy to get all 3 sets. Felt like it got easier each set.

Push Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 3×195
  • 2×215
  • 1×235
  • 1×245
  • 1×250 (PR)

The program called for three singles at 85%, which comes out to just under 210 pounds. In my notes planning out the day I already had decided to go 235 and then increase by feel. It was feeling good, so I went for the PR. Not sure what I’ll do for the next two weeks now that call for an increase of 5-10#. I’ll probably stay around 235-245 and then go for the big PR in the final week of the program.


  • 3×15 Pallof Press (CS Blue)
  • 3×10 DB Side Raises (20#)
  • 3×10 Bent-over DB Side Raises (20#)

That wraps up the 8th week. Three more and then a week dedicated to setting new maxes in the shoulder press, bench press, and push press.


  • 1,000m Ski Erg
  • 100 Lateral hops (over line)
  • 100 H2H KBS (50#)
  • 100 Lateral hops
  • 1,000m Ski Erg

rope-snappedThe plan was to do 100 double unders, but when I got to the rope I forgot that the rings were hanging in the way. I tried a couple reps and nailed a ring right off the bat. So I thought maybe I could go facing another wall next to my rack, but was a little worried about the car behind me. Two reps in, I caught the rope on the barbell rack and it snapped.

Quick thinking decided I would do lateral hops over a line and get on with it. I kept wanting to stop on the kettlebell swings, but went unbroken. My splits on the Ski Erg were 3:57.8 and 3:56.8. The computer said the time between was exactly 6:00, which is kind of crazy. Finished at 13:58 on the clock.

I’m flying out to Minneapolis/St. Paul tonight a few days.

Long and Brutal

Legs still pretty sore. In at 9am to get lifts done before doing a long team WOD in class at 10.

I warmed up with a 500m row and some PVC pass-thrus.

5/3/1 Shoulder Press – Cycle 1 Week 2

  • 5 @ 60# (40% of Training Max – warm)
  • 5 @ 75# (50% – warm)
  • 3 @ 90# (60% – warm)
  • 3 @ 105# (70%)
  • 3 @ 120# (80%)
  • 3+ @ 135# (90%)

Felt better than the first “wee”. I managed to get 7 reps at 135#, which puts my estimated max at 166#, over my current PR.

5/3/1 Back Squat – Cycle 1 Week 2

  • 5 @ 115# (40% of Training Max – warm)
  • 5 @ 145# (50% – warm)
  • 3 @ 175# (60% – warm)
  • 3 @ 205# (70%)
  • 3 @ 235# (80%)
  • 3+ @ 265# (90%)

Oh boy! I felt horrible going down on that first warm-up set. Only managed to get 4 reps at 265# before dumping the bar. Too much leg work packed into 8 days to get in 2 5/3/1 cycles and it showed. Won’t be hitting strength again until Tuesday and only one strength lift per day, so it should be a better week next week for the 3rd week and then a deload after.

In class, we did a brutal teams WOD in honor of the CrossFit games going on. I teamed up with Brent and Kevin. The events were one right after the other, so keep moving.

Event 1: “Road Grater”

Barbell/Plate carry one mile (Guys: 45# bar, two 45# plates; Ladies 30# bar, two 35# plates)
One member must carry the bar and the other two must carry a plate. Members can switch implements at any time.

We took about 13:10 (forgot to look at the clock) and got smoked by Ron, Matt, and Ryan who did it in 10:35.

Event 2: “Hippie Hop”

Load weights on barbell. Each member must complete 50 lateral hops over the bar while the other two members hold the bar. The holders can hold the bar at any height but cannot set it down until the 50 hops are completed. Penalty for letting the bar touch the ground was 10 reps.

This was easy. We had 2 guys lay on their side on the ground and set the bar on our hips. The 50 hops were like a rest period for me and I knocked them out like nothing. We started our comeback here, crushing it in 2:42 to finish at an overall time of 15:52.

Event 3: “Rack of Ribs”

Unload the barbell and complete as a team: 200 Burpee plate jumps and 100 front rack empty bar lunges. Here’s how it works: Two members do the burpee plate jumps, while the 3rd member does the front rack lunges. Every member has to go rep for rep, so one lunge, two burpee plate jumps (one each member with the plate) at a time. Teams can switch out the lungers and the burpee plate jumpers whenever they feel like it with no penalty.

We switched out the lunger every 11 reps, which worked well because it still meant doing 22 burpees in a row. We almost complete caught up here, finishing in 8:46 for an overall time of 24:38.

Event 4: “Ron Morse Mile”

Stop at each turn and complete the following, every member must do this:

  • Turn 1: 50 Air Squats
  • Turn 2: 75 Air squats
  • Turn 3: 50 Push-ups (chest to deck)
  • Turn 4: 75 Push-ups

Suck fest, especially that many push-ups at the end of this WOD. We did 5 at a time with breaks and it worked well. Took us 20:17 to finish the mile for a total time of 44:55 to take down the best time in the last 3 events and the overall. It’s not how you start, it’s how you finish.

I did a really slow 10:00 on the Air Dyne after for a cool down to flush things out.

A Sunday Triple

Feelin’ good. Getting a lot of sleep. Eating pretty healthy. Drinking more water. Seeing results. Went in for the 11am.


  • 100 Jumping Jacks
  • 100 Mountain Climbers
  • 100 Butt Kicks
  • 100 Lateral Hops (I alternated legs each 25)
  • 25 PVC Pass-thrus
  • 3 x 1m Bottom Squat Hold (30s rest between each)

WOD #1

Tabata Front Squats (65#)

I got 80 total reps. Nice burn, but could really feel my lower back towards the end.

Take 2 minutes of rest before the next WOD.

WOD #2

13 -> 1 Ladder

  • Burpees
  • Russian KBS (53# KB)

Never took a break and finished in 8:56. It was a 10:00 time cap and then 3 minutes of rest before starting the next WOD, so it was nice to get that extra minute of rest.

WOD #3

50 Reps of Sandbag Complex

  • Clean the bag up on to a shoulder
  • Squat
  • Press the bag up OH and on to the other shoulder
  • Squat

I was able to find a nice rhythm with these and did blocks of 5 throughout most of the WOD. At the end, the presses started to get harder so I switched to blocks of 4 at a time. Crushed this one in 7:37.

Great hour of work for a Sunday. I’m shocked how fast my conditioning has come back. I’ve only been doing the extra rowing stuff at home for a couple of weeks and just cleaned up my diet a week ago. I hope this continues.

Cleaning Up

Feeling good today after getting a good night’s sleep in my own bed. Went in at 10am for another Kevin WOD.


4 Rounds

  • 15s Jumping Jacks
  • 15s Mountain Climbers
  • 15s Air Squats
  • 15s Lateral Hops

Olympic Lifting

Find 1RM Clean & Jerk

  • 2 @ 135#
  • 165#
  • 185#
  • 205#
  • 225# (missed the jerk)

Felt pretty good so I went for it on my last attempt. After catching the clean I sat in the bottom of the squat for at least a second or two and felt like I nearly choked myself. I powered through the squat, which is only 10# below my last 1RM in the front squat. Set myself up for the jerk, but the clean took a lot out of me. I’ve only done 205# once in the jerk and never even attempted 225#, so confidence probably played a bit into the miss too. Next time! That was another 10# PR in the clean over the 215# that I just hit last weekend.


10:00 EMOTM

  • Power Clean
  • Hang Power Clean & Jerk
  • 20 Lateral Bar Hops

After finding the 1RM we used 70% of that so I went with 155# on the bar. Tried to concentrate on keeping my shoulders back and using good form in all of the cleans.

Plate Shuttle

2 Rounds

  • 25# – 35# – 45#
    • 50y Weighted Run with a plate
    • 50y Sprint back
  • 45# – 35# – 25#
    • 50y Sprint
    • 50y Weighted Run bringing the plate back

It was only 35 degrees outside, but it didn’t take long to warm up and not even think about cold.


12:00 AMRAP

  • 10 MB Sit-ups (20# MB)
  • 10 MB Cleans (20# MB)
  • 10 Russian KBS (44# KB)

I did 7 rounds plus the 10 sit-ups and 9 of the cleans.

Really good WOD today with a lot of different work packed into the hour.

Tabata WOD

I felt like shit all day yesterday after the workout. I’m not sure what’s going on with me lately. Either my cardio is that bad that the workouts are killing me or I’m learning to push myself harder and that’s draining everything I have. Went to the 9am today.


  • 50 Butt Kicks
  • 50 Jumping Jacks
  • 50 High Knees
  • 50 Zombie Kicks
  • 50 Lateral Hops
  • 50s Plank
  • 50 Bicycles
  • 50 Hip Thrusts

Really felt the hip thrusts in my ass and hamstrings.


  • Tabata – Lateral Over the Bar Burpees
  • 1m Rest
  • Tabata AbMat Sit-ups
  • 1m Rest
  • Tabata Pistols
  • 1m Rest
  • Tabata Ring Dips
  • 1m Rest
  • Tabata Ring Rows

Much harder than it looks on the board. I listed them here in the order I did the WOD. I think it was good to start with the burpees and then sit-ups because I was freshest at that point. Managed 49 over the bar burpees and 91 sit-ups. Tried to do strict pistols but just wasn’t happening, so after a couple of reps I started holding a post for balance and support. Alternated legs each round and ended up with 60 reps. I went strict for the first 4 rounds of ring dips and then used a purple band the rest of the way to get a total of 49 reps. Started with straight leg ring rows and moved my feet in as they got harder. 55 reps there for a total of 304 in all.


12:00 AMRAP

  • 10 Side Bends on each side (53# KB)
  • 10 V-ups

Once again, the WOD killed me and I was ready to be sick. Went kind of slow, but managed to get 7 rounds in.


I wasn’t going to go in today, but Matt posted the workout on Facebook and it wasn’t a super intense WOD, so I went in at noon. Really helped to loosen me up a bit after yesterday’s competition. Helps to recover from the hangover of last night’s Halloween party as well.


  • 100 Butt Kicks
  • 100 High Knees
  • 100 Jumping Jacks
  • 100 Arm Circles (50 forward, 50 backward)
  • 30s Bottom Squat Hold
  • 30s Side Plank (each side)
  • 30s Zombie Kicks
  • 30s Lateral Hops (15s each side)

Strength WOD

3 Rounds

  • 1-2-3-4-5
    • Strict Pull-ups
    • Broad Jumps for max distance
  • 100m Farmer’s Carry

We didn’t time this because the goal was for good quality reps. I concentrated on the hollow body position and active shoulders on all of my pull-ups. Did them all strict too, which is 45 in total. The broad jumps were slow and one at a time, but a sneaky form of cardio because it’s such an explosive movement. I wont over 8 feet on every one of the jumps. For the farmer’s carry I used a 39# and 40# KB is round 1, then a 62# and 71# KB in the 2nd and 3rd rounds, switching hands at 50m each time.


  • 6 x 150m Sprint

You may rest between each sprint, but only in the plank position. As soon as you can no longer hold a plank, start running…

I liked the plank as rest here. Really tried to max out my plank each round and give my lungs as much rest as possible so that I could run hard on each sprint. It was tough getting the legs going at the start of each sprint due to all of the broad jumps taking a toll on the hips.


Mobility WOD

I did some couch stretches on the wall and then tried a shoulder capsule movement to help with my overhead position. You lay on the ground with a band attached to something out from the top of your heard. The band then goes under your arm pit and you hold a KB straight up while fighting for a good position. It doesn’t look or sound that tough, but it really works your shoulder.

New Barbells

Up for the 9am this morning on short rest from last night’s 2 hours at the box.


5 Rounds

  • 30s PVC Pass-thrus
  • 30s Zombie Kicks
  • 30s Lateral Hops (15s each leg)


5×1 Floor Press

Warmed up with a set of 5 @ 135# and then did working sets with 165#, 185#, 205#, 215#, and 225#. Up 20# from last week’s set of 3 and 10# higher than I’ve even bench pressed, although I’ve only done max bench once in the last 5 years and it was after a long workout.



5 Rounds

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Should to Overhead

Matt told us not to go over 10 minutes on this WOD because you want to keep up the intensity. Rx was 155# which is laughable. I used 115#. You quickly learn how to take breaks without making yourself do extra work. For instance, if you take a break after 11 deadlifts, you get your 12th one as you pick the bar back up for the power cleans. Then take a break after 8 power cleans. You end up doing an extra deadlift to get back into the hang position, but it’s not a big deal and you can then go right from the 9th power clean into your presses. Don’t put the bar down until all 6 are done. Rest in the rack position if you need to. If you aren’t smart about resting, you can do a ton of extra work in this WOD.

I strung together push presses as much as I could, but had to resort to push jerks in the last round with a short rest in the rack position between each one. My time was 7:31.

We got 8 new bars last night, so we’ll be doing a lot more WODs with a barbell. I’m excited!


5 sets of 10 Ring Push-ups

Even after all that work, they felt good. Did each set unbroken.