Use the Holes

Took the day off work since I finally got my Model 3!!! Drove around all day, but made it to the 4pm class.

Warm-up

  • 400m Run
  • 10 High Pulls (45#)
  • 10 High Hang Muscle Snatch (45#)
  • 5 Pause Overhead Squats (45#)
  • 5 Snatch Balance (45#)
  • 5 High Hang Snatch (45#)
  • 5 Squat Snatch (45#)
  • 4 Squat Snatch (75#)

Weightlifting

2-2-2-2-2 Snatch

  • 2×95#
  • 2×115
  • 2×135
  • 2×145
  • 2×155
  • 2×160
  • 2×165
  • 2×170

Still not comfortable on the bottom position. I think I’m getting my feet too wide for the squat. Happy to for no misses again though and 10# more than the triple with 160 last week.

Conditioning

5 Rounds each – I go you go rounds

  • 12 Push Jerks (135#)
  • 6 Bar Muscle-ups

Alternated rounds with Weston who was doing different combinations of bar MU, C2B pull-ups, and box bar MU. I did the push jerks unbroken for 3 sets and then had to go 7-5 for the last two in order to survive. I was able to do 2×3 MU every round. I did miss starting the second set of round one, but made sure to get in big kips the rest of the way.

I started, so know the first round took me 1:18, but know knows after that. Don’t know the exact time I finished but was around 13:15. Weston finished us off at 14:31.

This was pretty fucking terrible on the shoulders. The dips on the bar muscle-ups even started to get tough after the fatigue from the jerks. I didn’t use the holes on my grips for two rounds and realized I was slipping more. So after the push jerks I put my fingers through the holes for the other rounds and my MU were smoother.

Ton of gymnastics reps on the bar over the last three days. Time for a rest day!

Grip City

My shins and ankles are sore from the broad jumps. Shoulders have some fatigue too. Maybe now that I’m on protein again I’ll have improved recovery. Went to the 4pm class.

Warm-up

  • 600m Run
  • 3 Rounds
    • 5/5 Kettlebell Snatch (35#)
    • 10/10 Single Leg KB Deadlifts (35#)

Strength

Deadlift – 4×5 @ 80%

  • 10×45#
  • 5×135
  • 5×165
  • 5×195
  • 5×225
  • 5×255
  • 4x5x275

Estimated my current 1RM at 345 based on the 3×325 I did in August. The working sets were 10 pounds more than I did a month ago for 5×5. The weight felt decent and I’m still able to keep a neutral grip for every set. Slow progress, but moving in the right direction.

Conditioning

10:00 AMRAP

  • 5/5 KB Snatch (53#)
  • 10 T2B

I was all geared up with my gymnastics grips and wrist wraps over the top of them to soften the blows from the kettlebell. Was able to do 4-3-3 for the toes to bars every round, which is very surprising with this only being a couplet. Even between those inner sets I didn’t come off the bar very long. Made it through 8+3 and felt good in that one.

That was 80 T2B! My hips always give out a lot earlier in rep counts, even in much longer workouts. Maybe I’m finally improving my endurance with the movement. Sure have been doing enough lately!

Jerk & Recover

Feeling ok after a couple of tough days at the gym. Went to the 4pm class.

Warm-up

  • Crossover Symmetry Activation
  • 400m Run
  • 10 Strict Press (45#)
  • 10 Push Press (45#)
  • 10 Push Jerk (45#)
  • 10 Split Jerk (45#)

Weightlifting

Split Jerk

  • 4×95#
  • 4×135
  • 2×165
  • 2×185
  • 2×205
  • 2×225
  • 1×245
  • 1×255
  • 1×265

Felt the overextension in my back on that last rep. Hit my goal for the day, so I’m happy.

Conditioning

4 Rounds

  • 500m Row
  • 10 Push Jerks (135#)
  • Rest 2 Minutes

There wasn’t a prescribed weight today so I tried to pick something that wouldn’t be easy, especially since the pressing muscles had a long time to recover. My rows were all about 1:44.5, give or take a tenth or two. Round times were 2:12, 2:14, 2:15, and 2:14 to finish at 14:55. I picked the right loading for the jerks because each set got uncomfortable at around 5 reps.

Leg Day

Was too nice not to golf yesterday, especially when the 12 day forecast doesn’t show anything above 55 degrees. I did ride in a cart though since it was probably the last weekday golf of the year. Went to the 5pm class tonight.

Warm-up

  • 400m Run
  • 2 Rounds
    • 20 Air Squats
    • 15 Good Mornings (PVC)
    • 10/10 Lateral Step-ups (30″)

Strength

Back Squat

  • 10×45#
  • 10×95
  • 5×135
  • 5×185
  • 5×215
  • 3x5x235

Squatting still just feels so weird. I think part of my is scared and part doesn’t know what the weights should feel like. The working sets were far tough but ok. Slowly working my way back and increasing that potential max…

2018-10-11-back-squat-potential-max.png

Conditioning

4 Rounds

  • 20 Wall Ball (20#, 10′)
  • 15 Dumbbell Box Step Overs (40# DBs, 24″)
  • Rest 1:30

Ewww! My round times were 1:54 – 1:56 – 2:03 – 1:51 for a final time of 12:14.

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.

CrossFit MouseTrap

Went to CrossFit MouseTrap today with a couple of other Automatticians for the 11:30 class since we had some free time before lunch.

crossfit-mousetrap

Warm-up

  • 200m Run
  • Line Drills
  • Stretching

Conditioning

They had options for a speed metcon (which I choose) or a power metcon, which is something I’ve never seen at any of the gyms I’ve been to. They also had 2 coaches running the class, but I guess they get a lot of drop-ins here.

12:00 AMRAP

  • 25m Single Arm Farmer Carry (53# KB)
  • 15 Goblet Squats (53# KB)
  • 100m Run

Felt pretty good even with the heat and humidity. Got through exactly 8 rounds and did all of the squats unbroken.

Skill

  • 8 Rounds
    • 20s Hollow Hold
    • 20s Rest
  • 8 Rounds
    • 20s Thread the needle
    • 10s Rest
  • 8 Rounds
    • 20s Bottom Squat Hold
    • 10s Rest
  • 8 Rounds
    • 20s Plank
    • 10s Rest

After the first 4 hollow holds I did them with a bent body. I alternated sides for each round of thread the needle and then the last 2 movements were a piece of cake.

Felt good to get away from the hotel and sweat.

Humid Orlando

I rested on Sunday and Monday. Had some free time tonight before dinner so I hit the hotels fitness center.

Warm-up

2 Rounds

  • 1:30 Bike
  • 15 Push-ups
  • 15 Air Squats

Conditioning

  • EMOM – 10 V-ups
  • 100 Single Arm Thrusters (50#)

I think I got 20 thrusters after those first 10 v-up, then 14, and then 10-11 every other minute for the most part. Finished in 8:36.

Run

Then I jumped on the treadmill and ran 2 miles in 18:53. Walked 400 meters to cool down. Soaked with sweat!