Death EMOM

Went to the gym at noon.

Warm-up

  • Shoulder Stretching
  • Bottom Squat Hold
  • Pendlay Row
    • 3×45#
    • 3×95#

E3M – 5 Sets

  • 3 Supinated Pendlay Rows with X231 Tempo (95#)
  • 10 OH Bar Shrugs (snatch grip) with 2s Pause (45#)

Could have done this every 2 minutes. Squeezing the bar at the top of the Pendlay row was a challenge.

30:00 EMOM (alt)

  • 10 HSPU
  • 10 K2E
  • 10 Power Snatch (95#)

I wanted to see how far I could get with 5 strict + 5 kipping handstand push-ups. The answer is 5 rounds. In the 6th round I did the 5 strict, but only 2 kips, and then I had to cut back to no strict and 7 kipping reps for the last 4 rounds. Totals out to 30 strict and 55 kipping reps.

The snatches were by far the worst part of this and took the longest, which then left short rest for the handstand push-ups. I thought the knees to elbows would get hard, but I easily did those all unbroken. On the snatches I did 5 or 6 rounds unbroken, then switched to 5+5. In the 9th round I actually lost my grip on the bar but was able to regrip it in midair somehow. So I did 5+3+1+1 in that round and went back to 5+5 in the 10th to finish.

I had on my gymnastics grips, but didn’t put my fingers through the holes, like I’ve seen a lot of the “pros” doing for some workouts. That way I didn’t have to worry about the tightness of the straps causing problems with my wrists on the HSPU or the extra diameter around the bar for snatches. I just twisted them around on my hands for the K2E and then back out of the way for the other two moves. It worked really well!

This is one of the worst, if not the worst EMOM I’ve ever come up with. I had it planned to do at home early in the week, but didn’t get to it. If I hadn’t been at the gym, I would have stopped after 8 rounds, so I’m glad it was with the crew, which pushed me to keep going.

Midline: E90S – 4 Rounds

  • 6 Floor Wipers (holding 45# plate)
  • 20 Russian Twists (45#)
  • 20-30s Hollow Hold

Brandi wanted me to add in some ab work so I went back and found this one from Tia. After the first round I had to do a scaled version of the hollow hold because I could not keep my low back on the ground. I need to get back to doing these because it’s obviously a weakness and not great to be able to support my already bad back.

Too Similar to Thrusters

Hit the late 6:30pm class.

Warm-up – 3 Sets

  • 10 Band Pulls (green)
  • 20-20 Banded Monster Walk Steps (small red)
  • 10 Burpees

Definitely warmed up after 30 burpees.

Strength – Shoulder Press

  • 6×45#
  • 6×75
  • 6×95
  • 6×105
  • 6×115
  • 6×125
  • 6×135
  • 6×140

Weak! Was starting to over-extend so I put on the belt for the last set. I could feel some fatigue from last night’s thrusters.

Conditioning

8:00 AMRAP

  • 5 Squat Clean + Push Jerk (95#)
  • 7 Pull-ups
  • 21 American KBS (44#)

I could have done them as Clusters, but I’ve been doing enough thrusters, so I stood up all the way and then did a quick push jerk. Unbroken on everything. Using the smaller kettlebell doesn’t leave enough room for my hands, especially when I already keep my pinkies outside with the 53# bell. Could feel my fingers really starting to rub, but luckily the workout was short enough I didn’t make any blisters. Finished 3+25, or 8 reps shy of 4.

Midline – 5 Sets

  • 4 Evil Wheels
  • 14 Russian Twists (44# KB)

Kept moving from one to the other.

Déjà vu

Feeling a little sore in the upper back and chest from the workout last night. Made it to the 5:30 class.

Warm-up

  • 30s Bottom Squat Hold
  • 10 Wall Balls (20#, 10′)
  • 30s Bottom Squat Hold
  • 10 Burpees

Strength – Back Squat

  • 10×45#
  • 6×135
  • 5×185
  • 4×215
  • 3×245
  • 2×265
  • 1×285
  • 1×305
  • 1×315
  • 1×325

The last time I had more than 205 on my back was October 28th! I wasn’t expecting much today and was happy with anything over 300 pounds. Was much more difficult than I’d like it to be, but you can’t go almost 2 months without squatting heavy.

Conditioning

  • Buy-in: 10 Curtis P (95#)
  • 5 Rounds
    • 7 Push-ups
    • 7 Deadlifts (95#)
    • 7 T2B

Very similar to what I did last night. I could feel the push-ups in that first round. Finished in 4:53 with everything unbroken.

Midline

10-15-20-15-10

  • Sit-ups
  • Russian Twists (44#)
  • Double Unders

Took me 6:40.

Year 5

I started CrossFit 5 years ago!!

Didn’t have candy to pass out so I hid out at the gym for a couple of hours.

Clean

  • 5x20kg
  • 3×40
  • 3×60
  • 2×75
  • 1×85
  • 1×93
  • EMOM
    • 5x1x101
    • 5x1x108
    • 5x1x115
  • Heavy Single
    • 1×120
    • 1×124
    • Clarked 128

My head is my biggest obstacle.

Clean Pull

  • 3x117kg
  • 2x3x124

Clean Deadlift

3 reps with a pause at the knee + 1 rep floating

  • 1 set @ 111kg
  • 2 sets @ 117

Pause Back Squat

3 seconds pause in the hole.

  • 2x100kg
  • 2×112
  • 3x2x121

Midline

5 Rounds

  • 20 Hollow V-ups
  • 20 Russian Twists (53# KB)

Those V-ups were terrible after round 1; had to break them up way too much. Did all of the twists unbroken and finished in 6:40.

Make it a Combo

Out in the garage around 1. Combined the power cleans and push jerks into a complex to save time and make the jerks harder (even though it’s already heavier than the assigned % since I kept the loading based off my power clean).

Power Cleans + Push Jerks

  • 5+5 @ 45#
  • 5+5 @ 95
  • 3+3 @ 135
  • 3+3 @ 165
  • 3+3 @ 185
  • 2 Sets of 3+3 @ 195
  • 3 Sets of 3+3 @ 205

All of the power cleans were touch and go. Took a little more time with the jerks.

Stiff-legged Deadlift

  • 5×205#
  • 3x5x245

Stood on a 3″ riser to get more depth. Used a neutral grip for every set, which almost made me lose hold with the last 2 sets of 245.

Midline & Accessory

E2M – 5 Sets

  • 25s L-sit (parallettes, bent knees)
  • 15 Push-ups

4 Rounds

  • 10 Pistols
  • 30 Russian Twists (45# plate)

Decided to do this part for time. Struggled too much on the pistols. Finished in 5:04 with all of the twist sets unbroken.

It’s Working

Took a complete rest day yesterday. Didn’t even get to the 45 minute ROMWOD I had planned. Got to the track at 10:30 when the temperature was still in the 60s.

Aerobic Capacity – Race

  • 400m Jog
  • 3:00 Rest
  • 400m Run
  • 3:00 Rest
  • 200m Run
  • 3:00 Rest
  • 200m Run
  • 5:00 Rest
  • 400m Run
  • 3:00 Rest
  • 800m Jog
  • 400 walk

The 400m jog to warm-up and the 800 jog and 400 walk to finish were my additions. The first 400m was programmed at a mile PR pace, but I have no idea what they were using because it showed a 1:24 for me, which is well below a 6:00 mile. I settled on 1:36 as my goal pace, which would be 6:24 and well below the 6:51 mile I’ve run this summer. Ended up getting in at 1:27 with no issue.

The 200m runs were there to get a feel for two different pacing options heading into the “race” 400. The programming picked out 32 and 25 seconds. 25?!?!? Not a chance. I ran a 33.1 and 29.8, which was actually a PR by a tenth of a second and I didn’t even try! After the first 200 I was contemplating extending the 3:00 rest between 200s and the 5:00 rest before the race. When the clock rolled around I had recovered pretty well, so stuck to the programming.

2016-09-19-400mAfter running that 200m PR I figured I had to go out at that pace and could probably sprint out of the starting line even a bit faster to take advantage of that energy system. I don’t know what my split was at 200, but I’ll bet it was another PR even going down the straightaway into the wind. After the initial 200 my legs got really heavy. I knew I was losing pace, but I tried to push to make it feel like I was actually going faster. As I stumbled down the home stretch I was not confident it would be a PR day, but to my surprise I crossed the line in 1:02.1 for a 2.2 second PR!

Couldn’t be happier with these 8 weeks of the AC programming. I’m looking forward to seeing what my mile time will be, but I’ll have to wait at least a week because it’s not programmed in week 9.

Headed in to lift just after 6pm with Alex. Nice light day to go along with the max effort running from this morning. Didn’t even put on lifting shoes for this session. Warmed up with Crossover Symmetry Activation.

Power Clean

  • 2x3x20kg
  • 2x3x40
  • 3×60
  • 3×75
  • 5x3x85

Power Jerk

  • 3x20kg
  • 3×40
  • 3×60
  • 3×70
  • 3×76
  • 5x3x81

Stiff-legged Deadlift

  • 5x81kg
  • 3x5x93

I can tell a big difference in my hamstring flexibility from ROMWOD. Was getting to the floor in the very first set. May go with a deficit on these from now on. Wonder if I’ll be sore from them.

Gymnastics

  • 4×5 Muscle-ups

Good day to add in some this work. Haven’t done any bigger sets in a long time. Took maybe 2-3 minutes between sets. Was trying to get my toes up in the kip. Wasn’t doing it very well but could already tell a huge difference in my height up on the rings. Need to start working on the swing again.

Midline

Gotta get in that Catalyst ab work. I can even work in my GHD volume. 😀

5 Sets

  • 20 Russian Twists (55# plate)

4 Sets

  • 30 GHD Sit-ups

Well… 4 big sets of GHDs are shitty! Even with several minutes of rest between sets. Had to start taking some breaks in the final 2 sets and focus on not aggravating my low back.

Will try to get in ROMWOD since I skipped out on yesterday when I was going to do the long routine.

 

Ready for the 2016 Games

Got out to Cali yesterday, watched some of the teens and Masters at the Games and then watched the team Murph event. Froning’s Mayhem Freedom team was impressive in their pacing, as expected, and blew everyone away after coming in at about 20th place after the first run.

Bryan and I went to the hotel’s fitness center this morning before heading out around Los Angeles for touristy stuff. Warmed up with 400 meters on the treadmill.

5 Sets

  • 10 DB Bench Press (50# DBs)
  • 10/10 Single Leg RDL (45# DBs)

4 Sets

  • 10 Push Press (45# DBs)
  • 20 Russian Twists (50# DB)
  • 10/10 Kroc Rows (50# DB)

Worked up quite a sweat! Probably won’t do much of anything until Monday.