How Many?

I had some plans to workout yesterday since one of my 4 workout days in a row was an easy recovery day. Got busy around the house so I rested. My legs started getting tight later in the day, but I’m surprised my shoulders weren’t feeling anything from the overhead carry and thruster combination.

Warm-up

  • Bottom Squat Hold
  • Air Squats
  • Bar Taps

Conditioning

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

  • Pull-ups
  • Box Jumps (24″)

Got some new grips from Bear Komplex and they’ve really improved the design since my last pair. They didn’t eat into my fingers at all, but will take a bit of use to get roughed up and be able to hold chalk.

I was able to do all of the pull-ups unbroken and did jumps with a step-down. I was having the hardest time keeping track of what round I was on though. It started when I did 8 jumps in the round of 7 and then I repeated the sets of 3. Extra credit I guess. Finished in 6:04.

Active Life – Back Max

 

3 Rounds

  • 12 Alternating Single Leg Deadlift (115#)
  • 12 Romanian Deadlift (115#)
  • 12/12 Kroc Row (53#)
  • 12 Evil Wheels
  • 30s Double KB Overhead Hold (44# KBs)

Bumping up to 12 evil wheels was a challenge after everything has been sets of 5 or 8 so far. The double kettlebell hold was a challenge.

Skill / Conditioning

2 Cycles

  • 4 Rounds
    • 20s T2B
    • 10s Rest
  • 20s Rest
  • 4 Rounds
    • 10s Bottom Squat Hold
    • 20s Bottom-to-bottom Squats
  • 40s Rest

I’ve done sets of 6 for a straight 8 round Tabata of T2B so I figured 7 was a good number. Turned out perfect. After 7 unbroken rounds I hit failure in the very last round and had to do 4 plus 3 singles. I did sets of 14 squats in the first cycle and in the second cycle I did 3 sets of 12 with 13 to finish. I forgot how much these squats burn.

Bail

Feeling a little sore from yesterday, mostly in the glutes from the single leg deadlifts and calves again from those ankle things.

Active Life – Single Leg Bias

Warm-up – 3 Rounds

  • 5 Sumo Inchworms
  • 20 Kossacks

I really like the stretch of these Kossacks.

Workout – 3 Sets

  • 15 Sumo Stance Good Mornings (115#)
  • 8 Eccentric Knee Flexion (30# DB)

Fifteen reps is a lot!

Conditioning

Planned to do this workout I saw yesterday on Miranda’s Instagram.

  • 100 Dumbbell Thrusters (35# DBs)
  • EMOM: Ascending burpees
  • “You do not have to do BURPEES on the first minute.”

I hate that shit where you get a free minute, but that is how it’s stated in the workout description, so I was going to follow it.¬†After starting with 25 right off the bat, I wasn’t feeling it, especially when I bitched out and only did 5 in the next minute. So then I did 10 in each of the next 2 minutes to get to 50 at 3:42 and stopped, with only doing the 1-2-3 burpees. Oh well.

Active Life – Back Max

10:00 (3-5 breath holds)

  • Ring Plank
  • 1 Arm Overhead Hold (70#, each arm)
  • 8 Romanian Deadlift (135#)
  • RDL Hold

Hell, I worked up a nice sweat doing these movements!

Like Cindy

Yesterday ended up being a “rest” day because I worked on a bathroom and then replaced lights and ceiling tiles in the laundry room. I was exhausted by the end of the day.

Active Life – Single-leg Bias

Warmup – 3 Sets

  • 5 Sumo Inchworms
  • 20 Kossacks

Won’t be wearing the Nano 7 for Kossacks ever again. They have a harder ankle structure to the shoe, which was not comfortable with those positions.

Workout – 3 Sets

  • 10 Sumo Stance Good Mornings (95#)
  • 8 Eccentric Knee Flexion (20#)

Those knee flexions really open up the ankles.

Conditioning

20:00 AMRAP

  • 3 Strict Pull-ups
  • 6 HR Push-ups
  • 9 Wall Balls

I saved this one from CrossFit Linchpin and finally got around to trying it out. Neat variaton on “Cindy.” I dropped from the top on every pull-up and got right back on the bar for the next rep. Wasn’t confident I’d last if I did them together and sometimes it bothers my shoulder, which has felt a bit weird after the jerks on Friday. I got through 19 rounds plus 2 pull-ups. As expected, the hand relase push-ups start to get slower and slower.

Accessory

4 Rounds

  • 15s L-hang
  • 15s Dead Hang
  • 15s Rest
  • 30s Wall Sit
  • 15s Rest

B wanted to do some hanging, so I came up with this. Couldn’t tell you the last time I did a wall sit. I worked up quite a sweat again from this.

Active Life – Back Max

10:00 for Quality

  • 3-5 breaths Ring Plank Hold (Front Leaning Rest)
  • 3-5 breaths 1 Arm Overhead Hold (53#, each arm)
  • 8 Romanian Deadlifts (115#) + a 3-5 breath hold at bottom position

Got light-headed from the RDL hold a couple of times.

Seemed Minor

Sore from the pull-ups yesterday. Last hot day. Hopefully. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Dad Hang
  • 9:00 EMOM (alt)
    • 100m Run
    • 10 Glute Bridges (w/ pause)
    • 15 Hollow Rocks + 20s Hollow Hold

Strength – RDL

  • 10×45#
  • 10×95
  • 10×135
  • 10×165
  • 5x10x185

I put on the belt for the sets with 185 just to be extra safe. On rep 7 in the final set I felt a little something.

Warmed up with 6×45#, 6×95, and 3×135 cleans.

Conditioning

16:00 AMRAP

  • 5 Broad Jumps
  • 4 Burpees
  • 3 Cleans (165#)

I felt my back on the first two broad jumps, but then was fine through the workout. Made sure not to get sloppy with the cleans. I was 1 clean shy of finishing the 14th round.

Jumped back on the Reverse Hyper for another 3x10x140#. I better feel good to golf tomorrow!

Twice a Partner

Feeling a little rough from last night, but made it to class. Warmed up with a 1,000 meter run.

Strength

Romanian Deadlift

  • 7×45#
  • 7×135
  • 7×185
  • 7×205
  • 4x7x2225

Stood on a 55# competition plate and did all sets with a neutral grip.

Conditioning

8:00 Partner AMRAP (alternate rounds)

  • 10 cal Row
  • 5 Power Cleans (155#)

Paired up with Bryan. Should have tried going unbroken on the cleans from the go, but we didn’t try until our last 2 rounds each. I went first and got through 6 rounds. We got 11+4 total. Rested 3:00 before a second AMRAP…

8:00 Partner AMRAP (alternate rounds)

  • 3 Power Snatch (115#)
  • 6 Toes to Bar

Bryan went first and we got 17+6, so I was able to get through 8+6. Real nasty on the grip. Everything unbroken.

Let’s WOD

Had a chiro appointment today. He did some Graston on the area of my back that’s been tightening up when sitting for work or driving. Definitely some inflammation in there. Went to the 5:30pm class after. First class in 1.5 weeks!

Warm-up

  • Bottom Squat Hold
  • 3 Sets
    • 8 Pass throughs (15# bar)
    • 8 OHS (15# bar)
    • 8 Muscle Snatch (15# bar)

I’m not sure the training bar was the smartest thing for those passes, but I felt ok during class. We’ll see what my shoulders feel like tomorrow.

Lifting

Snatch + OHS complex

  • 3×45#
  • 3×75
  • 2×95
  • 2×115
  • 1×135
  • 1×145
  • 1×155
  • 1×165
  • 1×175
  • 1×185
  • Fail 195
  • 1×195

That damn 195-200 pound range again. The bar was forward and I sat in the hole trying to save it for what felt like 3 seconds. Glad to make the 2nd attempt.

Accessory

5 Sets

  • 7 Pendlay Rows
  • 7 Romanian Deadlifts

I used 135# for 3 sets, then 145, and finally 155.

Conditioning

8:00 AMRAP

  • 8 T2B
  • 8 Burpees
  • 16 American KBS (53#)

Paced my burpees too much, not knowing how I’d hold up. I did the toes to bar in 2 sets of 4 each round, but probably should have tried to go unbroken for as many rounds as I could. I made it through 4 rounds plus the toes to bars, burpees, and 12 of the swings.

Fall is Here

Went to the 10am class. Haven’t been to class or done a metcon since last Friday and was up late drinking wine.

Warm-up

  • Bottom Squat Hold
  • PVC Pass-thrus
  • 2x
    • 10 PVC Good Mornings
    • 200m Run

Strength

Romanian Deadlifts

  • 8×45#
  • 4×155#
  • 4×205#
  • 5x4x235#

Got out the 4″ platform to stand on with 205 and above. With all of the ROMWOD my hamstring flexibility is improving a lot.

Conditioning

16:00 AMRAP

  • 10 Push-ups
  • 10 Wall Balls
  • 10 Deadlifts (155#)
  • 200m Run

About 20 meters short of finishing a 7th round. Need to push the pace on the runs more with something like this especially when I wasn’t struggling with the other movements and they didn’t interfere with each other.

Midline

30s Weighted Plank

  • 55#
  • 2×80#
  • 100#
  • 125#

Relatively easy today. Should have done longer holds since it was programmed at 30-60s.

Will do a long 44 minute ROMWOD today. Update: completely forgot about it with a packed sports day.