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.

Press & Run

It was a good call to drop out of the golf tournament. I’m haven’t felt much different from Thursday all day today and I was really stiff this morning. Out in the garage around 6pm.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 4x5x225
  • 7×225 (max reps)

Maybe could have gotten one or two more if I had someone here to spot me.

Accessory

  • 3×15 Shoulder IYT (CS purple)

Conditioning

Wanted to get in 30-40:00 run today. Went 3.59 miles at a slow pace, which took me 39:46.

An Even 20

Improvement today, but still didn’t feel up for swinging a club. I really wanted to get to the driving range. I’m golfing tomorrow if it kills me! Out in the garage in the evening, but trying to stick to the gym’s programmed workout.

Warm-up

  • 400m Run
  • 3 Sets
    • 20 H2H KBS (35#)
    • 5 Burpees
  • 400m Run

Accessory

E2M – 10 Sets

  • 30s Banded March (green + red bands, 55# plate)

Subbed this for 100’ Double KB Front Rack Carry (50#). I didn’t want that much instability for my back. I really wanted to try marching with the 100# sandbag, but my back didn’t feel comfortable trying to pick it up.

Conditioning

Running clock…

@ 0:00

  • 20 cal Ski
  • 300m Run
  • 20 American KBS (53#)
  • 300m Run
  • 20 cal Ski

@ 12:00

  • 30-20-10 Air Squat
  • 30-20-10 DB Push Press (35#)
  • 15-10-5 Burpee Step up/down (24”)

The first part felt really good. I probably could have tried the prescribed 70#. Finished in 6:03. In the second part I subbed in the squats and push press for DB thrusters and step up/downs for box overs. Already putting enough stress on my back. Finished at exactly 20:00 on the clock, so 8 minutes for part 2.

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.

Mostly Burpees

Played an ugly 18 yesterday and of course walked. Went to the 4:30 class today.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 3 Rounds
    • 200m Run
    • 10 Shoulder Taps
    • 5 Ring Rows
    • 10 Pass Throughs (red band)

Strength

3 Shoulder Press + 4 Push Press

  • 45#
  • 95
  • 115
  • 125
  • 135
  • 145
  • 155
  • 165

Shoulder presses felt heavy today, but was not getting as much rest as I’m used to.

Conditioning

8:00 AMRAP

  • 10 Burpees
  • 6 Power Snatch (95#)

Started slow because I knew I wouldn’t be able to maintain a hard burpee pace for 8 minutes. Paid off in the long run and was able to but out my last 10 in under 30 seconds. Finished 6 + 10.

Midline

4 Rounds

  • 20s Hollow Rocks
  • 10s Rest
  • 20s Leg Lifts
  • 10s Rest

I did 20 rocks and 10 lifts each time through.

Worked on my handstand hold after class. When I started falling away from the wall I went with it and walked backwards. I find it easier than kicking up and walking in the normal direction, probably because of the comfort of feeling that falling feeling that way.