Beat the Nasty

Body feels good. The usual 4pm class.

Warm-up

  • 4 Rounds
    • 20s Hollow Hold
    • 10s Rest
    • 20s Superman Hold
    • 10s Rest
  • 2 Rounds
    • 20 Air Squats
    • 15 PVC Passes
    • 10 Hang Power Cleans (45#)

Pretty sure I could warm up my squat in the first 50 reps. 🙂

Conditioning

“Nasty Girls” – 3 Rounds

  • 50 Air Squats
  • 7 Muscle-ups
  • 10 Hang Power Cleans (135#)

Did this once, just under 3 years ago in 10:46. My goal was sub 10, hopefully going 4-3 every round and keeping the cleans unbroken. Round 1 was done around 3:00, 2 around 3:20, and finished at 9:31. Nice PR! I kept a nice steady pace on the air squats, knowing I couldn’t raise my heart rate going into the muscle-ups. So nice to have the MU back and they felt good. I had to double or triple kip my final dip but made every round 4-3.

Accessory

3 Sets

  • 10/10 Kroc Row (50#)

Midline

50 Sit-ups

I really like the Tabata hold warm-up and these sit-ups for quality. Really allows me to get a full reach and stretch on each rep, which I definitely don’t do when I’m doing them for time.

All Strict

Had a headache all night Monday, woke up with it Tuesday and felt like garbage. Took a sick day so didn’t exercise. Feeling great today though, so back for the 4pm class.

Warm-up

  • 5 Rounds
    • 30s Assault Bike
    • 30s Rest
  • 2 Rounds
    • 10 PVC Passes
    • 15 Air Squats

Weightlifting

Squat Snatch

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • 1×135
  • E30S – 10:00 (20 sets)
    • 1×145#

A month and a half ago we did this with power snatches and I used 165#. Obviously a little different with the full squat and 30 more snatches coming up in the metcon. With how my back was feeling a couple of days ago I wasn’t pushing it. The 145 pounds felt solid for today.

Conditioning

10 Rounds

  • 3 Power Snatches (135#)
  • 6 Strict Handstand Push-ups
  • 24 Double Unders

All singles with the bar, 2×3 for HSPU, and never missed a DU. I did have to start extending the rest just a bit before my second set of HSPU each round and was very close to failure for the last few rounds. Going into the workout I fully expected to have to scale back and do some kipping reps at some point. Sixty strict reps is a lot for a big guy! Felt really good after the rest day though. Finished in 13:11. I don’t think I could have attacked that one any better.

Squat Day

My sore lats are almost gone. In time for 75 pull-ups today!

Warm-up

3 Rounds

  • 10 PVC Passes
  • 10 Air Squats
  • 4x Run (60′)

Conditioning

5 Rounds

  • 15 OHS (95#)
  • 15 Pull-ups

Just a slog of a workout with no rest for the shoulders. I decided to put wrist wraps on in addition to grips. I should have put the wraps over the grips because the opposite way didn’t work worth a shit. Also didn’t use the finger holes in the grips because of the overhead squats Did the first round of OHS unbroken and wasn’t doing that again, so I went 8-7 and then 3 rounds of 9-6. Pull-ups were 3×5 every round and all butterfly kips. Didn’t have as much pop in my hips due to fatigue from the squats. Finished in 11:46.

Strength

Back Squat

  • 5×135#
  • 5×185#
  • 5x5x225#

Didn’t need much warm-up after 70 squats. A month and a half ago I did 3x5x235, which was “tough but ok” and Wodify said I should use like 201-215 based on the recommended 70-75% of my estimated max. I think my estimated max is a little higher because I had a squat session at home, so I settled on 225 to keep my progress going. My legs seemed to wake up after the first working set.

Pain Free Squat Snatches

Was a nice day yesterday so I went golfing. Went to the 4pm class today.

Warm-up

  • Crossover Symmetry Activation
  • 400m Run
  • 3 Rounds
    • 10 PVC Pass Throughs
    • 5/5 Single Arm Dumbbell Overhead Squat (25#)
    • 5 Sotts Press (PVC)

Weightlifting

Warmed up with 45-75-95-115#. Wasn’t sure how my shoulder would feel and didn’t have any pain!

10:00 EMOM

  • Squat Snatch + 2 OHS (135#)

Felt great actually! Seemed like I was easily diving under the bar and stability felt just fine. Big difference compared to a month or two ago when I was failing 135# squat snatches because it hurt to catch.

Conditioning

2018 Team Series Event 6 – 2 Rounds (w/ partner)

  • 100 cal Row (switch every 25 cals)
  • 50 Handstand Push-ups

Paired up with Tom and I went first. We crushed the rows. Went 15-10 HSPU in the first round and then 10-10-5 in round two. Finished in 13:22.

It started pouring, but was only a small cloud so I stuck around and did Crossover Symmetry Recovery. Going to try to get this in more often so I can hopefully get back up on the rings and back to butterfly pull-ups.

Jerk Block Squats

Yesterday I played a quick 2.5 hour round of golf riding in a cart. Earlier this week I posted some thoughts about the CrossFit Games changes. Go check it out.

Out in the garage around 11. Had to fix one of the adjustable dumbbells first, which got bent when it tipped over last week.

Active Life – Bulletproof Shoulders 14

15:00 for quality

  • 10 Pass Throughs
  • 30s Double DB Overhead Hold (35# DBs)
  • 60m Farmer Carry (53/50# KBs)
  • 10 Push-up T

Got through 5 rounds. I thought I was going light for the overhead hold, but those were tough.

Strength

Back Squat

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×185
  • 5×195
  • 5×205
  • 5×215
  • 5×225

My back felt weird in the 135 or 165 set and I got a little worried. Things loosened up and I concentrated on my positions. Those last sets felt heavy. What a difference 2 years makes. It’ll come back though if I keep slowly increasing the weight and/or reps each squat session.

I was squatting off the jerk blocks again. Not ideal. Last Sunday I did a bunch of work compressing the gym stuff and cutting down on reserved floor space to prep for parking two vehicles in the garage. Need to get that new rack up.

jerk-blocks-squat.jpg

Conditioning

2.09 Mile Run

Feeling better with my running. Took 19:34. Still a long way to go.

2018-09-22-splits

Finishing up lunch and then I’ll mow the lawn before spending more time reorganizing the garage.

Hang On After Hangs

Thought about golfing today with the threat of rain tomorrow, but I really had a bunch of work to get done. If it does rain tomorrow I think I’ll hit the gym and try to golf on Friday. Went to the 4pm class today.

Warm-up

  • Dead Hang
  • Bottom Squat Hold
  • 200m Run
  • 15 Hand Release Push-ups
  • 200m Run
  • 15 Pass Throughs
  • 200m Run
  • 30s Handstand Hold

Strength

Shoulder Press

  • 5×45#
  • 5×75
  • 5x5x105

Each rep was with a pause in the bottom so no bounce. Kept it light due to that and with all the push presses coming up.

Conditioning

10-9-8-7-6-5-4-3-2-1

  • Push Press (95#)
  • Burpee
  • Hang Power Clean (95#)

Scaled back from the prescribed 115 pounds because I knew I wouldn’t be able to go unbroken with that weight. I wanted to keep the intensity high. Even with the scale back, Michelle still whooped my ass with 75# and I never put the bar down between the cleans and the push presses or broke anything up. I did slow down on my burpees and tried to catch my breath there. Finished in 8:53. Would have been a good workout for bar-facing burpees.

Mobility

2 Sets

  • 1:00/1:00 Banded Samson Stretch

Active Life – Bulletproof Shoulders 13

  • 3 Sets (each arm)
    • 8 Single Arm High Pull (35#)
    • 45s Rest
  • 75s Wall Facing Handstand Hold

Meant to get this in yesterday but got talking and forgot. That HS hold was shaky after all of the shoulder work. Glad it was only a single hold.

Leet

Walked 18 yesterday and it was another hot day. This morning I was just under 198# on the scale for a new low. Felt tired through the day and actually laid down for about 20 minutes in the afternoon. Went to the 4pm class.

Active Life – Shoulder Abduction 12

**Accumulate 2:00 OH Hold with 80-100% of shoulder press

4 Rounds

  • 30s Overhead Hold (135#)
  • 1:00 Rest

That is it for the corrective action programs. I’ll start working in some of the Bulletproof Shoulders program now.

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Push-ups
    • 10 Good Mornings (PVC)
    • 20 Single Unders
    • 20 Double Unders

Weightlifting

Power Clean – TnG Triples

  • 2x3x45#
  • 3×95
  • 3×135
  • 3×165
  • 3×185
  • 3×205
  • 3×225
  • 2×230

I’m still bruised up from The Chief last week. Caught the second with 230 with really wide feet, so then I “Clarked” the third one.

Conditioning

  • 50 Calorie Row
  • 50 HSPU
  • 50 Sumo Deadlift High Pulls (95#)
  • 150 DU

Kept a 1,200 cal/hr pace on the rower and was done just under 2:30. Kicked up and did 10 sets of 5 handstand push-ups. I think I was done by 7:00. Earlier this year I did a WOD of 50s and HSPU were the first movement. I went 10-10-10-7-7-6 to get through them in 3:40, so I knew starting with a row that I should be a lot more conservative and it worked well.

Couldn’t tell you the last time I did a SDLHP and I’ll be the first to tell you I think it’s a stupid movement. Was really struggling with them and did 10×5 there as well. Was on to the rope around 11:00 I think. Tried to do sets of 15 to 35, which worked pretty well. After getting through the first 50 reps I think my heart rate slowed and then did much better through the rest. Finished in 13:37. Anyone who deals with computers should get a kick out of the Leet-ness of that number.

Mobility

Tricep smash with barbell for about six minutes.

Hitting the golf course again tomorrow and it looks like it’s going to be even hotter.