Poor Effort

Was able to golf yesterday with no back issues in the swing. Could feel it a bit walking around, but nothing that affected my game. My legs are surprisingly sore from early in the week. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • 5 Set of Complex
    • 3 Tall Cleans
    • 3 Hang Squat Cleans
    • 3 Push Press
    • 3 Push Jerk
    • 3 Split Jerk

I used 45# for 2 sets, 75 for 2 sets, and 95 for the last. Class was then going to an EMOM of heavy C&J singles, so I did the weekly challenge instead.

Weekly Challenge

  • 90s Assault Bike Calories
  • 90s Walking Lunges

Yep, the new owner, Greg, bought an Assault Bike for the gym. I tried to pace myself out, which didn’t work at all. That thing is completely different from my Airdyne AD2. I was doing about 82-83 RPM and my legs were blown out half way through. I only got 42 calories and then did 49 lunges. After some recovery I decided to go for 30 seconds since everyone was still on the lifts. My legs were blown out by 15 seconds! I got 28 calories though, which goes to show you have to go out hard and just hang on I think to get a good score. Maybe I’ll try it again tomorrow or Sunday.

Conditioning

  • 30 Burpees
  • 20 DB Snatch (40#)
  • 100′ Double KB Front Rack Walking Lunge (2×35# KB)

I was still not recovered from the AB, so my burpees were slowwww! Snatches were slower than normal because I could feel my back a bit. I finished in 5:14.

4x

  • 200m Run
  • 200m Walk

Fucking terrible! My calves were giving out in the last two runs.

Women’s Thrusters

My left hamstring feels odd today. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • 3 Rounds
    • 200m Run
    • 10 Goblet Walking Lunges (35#)
    • 10 Glute Bridges
    • 6 Inchworms

Strength

I wasn’t front squatting, that’s for damn sure. So I did single arm kettlebell front rack squats.

  • 10/10 @ 35#
  • 3 sets 10/10 @ 44#

The left side of my back was not feeling great in the last few reps. Uh oh.

Conditioning

  • 25 Thrusters (75#)
  • 800m Run
  • 25 Thrusters (75#)

Programmed as 18 with 115# but not for me. I warmed up with the empty bar and the back felt ok, so I figured I could try the workout. I increased the reps since I was using teh women’s weight and made sure to do both sets unbroken. Should have tried to push the run a bit more. Finished in 6:20.

Accessory – 3 Sets

  • 20 Back Rack Walking Lunges (95#)
  • 10/10 Landmine Rows (60#, pause at the top)
  • 30s Superman Hold

I wasn’t sure about the hold since extension doesn’t feel the greatest some times. It was ok though. Had to split the hold into 20 and 10 seconds each time.

3 Part Sunday

My back seems pretty much the same. Made it to the gym today though. Programmed something I could do. 🙂

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Dead Hang

Conditioning

Rested about 10-15 minutes between each workout.

  • 50-40-30-20-10 Double Unders
  • 25-20-15-10-5 HSPU

I went 9-8-8 on the first set of HSPU, which was maybe a little aggressive and caused me to have to rest more the rest of the way. I did the rest in all sets of 5 and really focused on a big kip with my hips to save my shoulders. Finished at 9:14.

25 Rounds

  • 2 Burpees
  • 2 T2B

I’d done this once before, almost 3 years ago in 6:08. Hadn’t looked that up until writing this though. Finished in 6:33 today. Could feel I was going a bit slower due to my back. A lot of hip action in this one.

2 Rounds

  • 25 Push-ups
  • 50 Air Squats
  • 25 American KBS (44#)

Felt like my arms would give out after the HSPU and burpees, so I started conservative with 9-8-8 on the push-ups. The squats bothered my back more than anything else today, so I took them really slow. Kettlebell swings were unbroken both rounds. I stuck to the same sets on my 2nd round of push-ups and probably should have pushed for 2 sets. Finished in 6:34.

Quite a bit of midline work today. Will see how my back feels tonight.

Rip Your Thumbs Off

Sore in a lot of places from the squats and thrusters. Went to the 4:30 class.

Warm-up

  • 3 Sets
    • 10 Reverse Hyper (140#)
    • 20 Shoulder Taps
  • 12:00 EMOM (alt)
    • 45s Jump Rope
    • 16 Russian KBS (35#)
    • 8 Squat Broad Jumps

Worked up a hell of a sweat from that EMOM.

Strength

Clean Grip Deadlift (hook gripped everything)

  • 10x20kg
  • 10×40
  • 5×60
  • 5×80
  • 5×100
  • 5×110
  • 5×120
  • 5×130

Conditioning

10:00 AMRAP

  • 4 KB Cleans (44# KBs)
  • 8 KB Front Rack Walking Lunges (44# KBs)
  • 8 Box Jumps (24″)

It was written as 10 rounds with a time cap of 10 minutes and using dumbbells. We don’t have many DBs, so I picked up a set of KBs. It was also supposed to be 6 lunges and I even said before the workout that I was going to do 3 one way and 3 back. But I got in the workout and was doing 8, when I finally realized my mistake in round 5. At that point, I decided to just roll with it the rest of the way. I did all box jumps today but stuck with the 24″ instead of doing the prescribed 30″. Finished exactly 8 rounds. Probably would have been about 9 if I hadn’t done 16 extra lunges and maybe even more if I wasn’t sharing a box.

Extra Credit

Max overhand deadlift hold. We used 225# and did 2 sets without a hook grip and 2 sets with. I got 1:10, 0:45, 0:45, and 0:40. Ouch!

Mid Michigan Muscle

Went on a little golfing trip to Forest Dunes on Friday and Saturday. Then on Sunday I spend the day down in Dearborn for Maker Faire Detroit. Didn’t stress about missing workout and even took another day out of the gym yesterday to golf. So today was my first day working out since Thursday. I went to the 4:30 class.

My buddy Kevin and his business partner sold CrossFit Intuition to another member, who is renaming it to Mid Michigan Muscle with the tagline:

New Owner | New Workouts | New You

Everyone seems excited for the change.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • 8:00 EMOM (alt)
    • 45s Run / Row
    • 45s Single Leg Glute Bridges (Switch legs every 5)

Strength

  • 10×45#
  • 10×95
  • 5×135
  • 5×185
  • 5×195
  • 5×200
  • 5×205
  • 5×210
  • 5×220

Paired up with another guy, knowing I’d stay light. Could feel I haven’t squatted much in 4 months.

Conditioning

E2M – 12 Rounds

  • 30s Row / Airdyne / Run

I did each for 4 rounds and switched. Calories on the rower were 20-19-17-16. No idea on the AD. The run was about 140-150m, so short of 30 seconds of work. Got a nice headache from going hard.

Was going to sit out the extra credit, but at the last second I jumped in and made Gavin share his bar.

  • 21 Thrusters (115#)
  • 15 Thrusters (155#)
  • 9 Thrusters (185#)

We just kept alternating sets. I did 12-9 on 115. When I picked up 155 it was heavy as fuck! Did two sets of 2, then 2 sets of 4, and a final set of 3. I did one rep with 185 and stopped there. My back was already tight from the back squats and I wasn’t going to push it too much. The clock was at about 7:00 when I stopped.

Rough First Rep

Back to the 4:30 class for the third day in a row. What is wrong with me? Haven’t done that in 4 months maybe?

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 2x
    • 20 Air Squats
    • 10 Plyo Lunges
    • 20 Banded Pass Throughs
    • 10 Toe Touches

Strength

10/10 Single Leg KB Romanian Deadlift

  • 1 Set 44#
  • 3 Sets 53#

Class was doing deadlifts so I did these. Cut them off before I tweaked something.

Conditioning

  • 50 Air Squats
  • 10 Burpees
  • 40 Sit-ups
  • 10 Burpees
  • 30 Plyo Lunges
  • 10 Burpees
  • 20 American KBS (62#)
  • 10 Burpees
  • 10 Muscle-ups
  • 10 Burpees
  • 20 American KBS (62#)
  • 10 Burpees
  • 30 Plyo Lunges
  • 10 Burpees
  • 40 Sit-ups
  • 10 Burpees
  • 50 Air Squats

Decided to do the muscle-ups in place of a 10 meter bear crawl which seemed pretty pointless. I was questioning the idea when my right arm got caught up weird on my first rep and I had to fight for what felt like 5 seconds to get it in position and do the dip. So then I dropped. Did 4, 2 and missed, 2, and 1. That first rep really fucked with my head and used up some energy otherwise I think my plan of 4-3-3 would have been fine. Burpees were a slog after a while. Finished in 18:50.

Heading to Forest Dunes in the morning for a couple of days of golf!

Keep it Unbroken

My back has been tight since the workout yesterday. Had a chiro appointment today. Last one to use up my FSA before we change insurance at work. Glad to be switching to a HSA plan. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Dead Hang
  • HS Hold practice
  • 2x
    • 20 Jumping Jacks
    • 10 Plyo Lunges
    • 10 PVC Passes
    • 5/5 PVC Around the Worlds
    • 10 Toe Touches

10:00 EMOM (alt)

  • 7 OHS (115#)
  • 10 T2B

My shoulders felt solid as fuck on the overhead squats! Thought about bumping it up after 2 rounds but didn’t want to push it with my back. Need to ease back into this stuff. Tried to work on quick cycling with the toes to bars, which were unbroken every set.

Conditioning

25:00 AMRAP

  • 10 Pull-ups
  • 15 American KBS (44#)
  • 20 Step-ups (24″)
  • 25 Double Unders

I had on my grips, but not with my fingers through the holes so I could quickly flip them around out of the way. It worked great again. I did the same during the EMOM. I wasn’t even going to try box jumps for that many reps; I knew my back would blow up if I did. Was able to go unbroken on every movement through the entire workout, even the dubs. Felt better and better as each round progressed and I fell into a pace. Made it through 8 rounds, the pull-ups, swings, and 16 of the step-ups.