Failure to Break

Had planned an active recovery day yesterday, but when I woke up I could tell right away it should be a rest day. Even though the pump session on Saturday wasn’t intense it worked some muscles I don’t give much attention. I was due for a rest day because my last one was the 26th. I’ll do active recovery on Saturday this week.

Big ice storm last night, but roads were clear enough to make it to the 4pm class.

Warm-up

Line Drills

  • High Knees
  • Butt Kickers
  • Karaokes
  • Single Leg Hops Forward
  • Single Leg Hops Backward
  • Bunny Hops
  • Burpee Broad Jumps

20s Work / 20s Rest

  • Single Unders
  • Backward Singles
  • 10s/10s Single Leg
  • Alternating Legs Singles
  • 2 Singles + 1 DU
  • 1 Single + 1 DU
  • DU

I don’t get how people can practice alternating from singles to doubles. The rhythm is completely different and fucks you up.

Weightlifting

  • 5 High Hang Snatch High Pulls (45#)
  • 5 High Hang Muscle Snatch (45#)
  • 5 Above Knee Muscle Snatch (45#)
  • 5 Above Knee Power Snatch (45#)
  • 5 Below Knee Power Snatch (45#)
  • Power Snatch (work up to moderate/heavy set of 5)
    • 75#
    • 95
    • 115
    • 135
    • 155

Did those sets of power snatches all touch-n-go. Felt good and would have gone for more if we didn’t have so many snatches coming up.

Conditioning

10:00 AMRAP

  • 2-4-6-8-10… Power Snatch (95#)
  • 20 Double Unders

Went unbroken through 6, then 2×4, 2×5, 3×4, 5-5-4, and 4×4 I think. My thumbs felt ready to fall off. I missed two dubs in a round and only did two rounds unbroken I think. So many misses! Finished the 16 snatches and 17 double unders.

Butt Stuff

3 Sets

  • 20/20 Single Leg Hip Thrusts
  • 1:00 Glute Bridge Hold

Feel the burn!

Gymnastics

8:00 EMOM

  • 5 Bar Muscle-ups

Like some of the other stuff I’ve been doing my goal was to go until I had to break a set and that would be my last one. Well… I was able to stay unbroken and stopped there before my hands tore open. Part of me really wanted to get in two more for that 50 total reps, but I think I made the smart move. Took grips off after 3 or 4 rounds because they were bunching up too much and the straps were pulling on my wrists.

This establishes both 30 reps and 40 reps for time, which were 5:17 and 7:16. Feeling really good about my gymnastics endurance! I still haven’t attempted more than 6 unbroken bar muscle-ups, which I could obviously crush now. Maybe I’ll hit a max set in a week or two.

Midline

At 9pm I got the brilliant idea to do 100 sit-ups and this was barely an hour after I ate dinner. Was able to set a 9 second PR by doing it in 2:30.

30 Muscle-ups!!

Another frigid day in Michigan. Left the house for the first time in about 43 hours by going to the 4pm class.

Warm-up

  • 2 Rounds
    • 15 Jumping Jacks
    • 10 Groiners
    • 10/10 Arm Circles (Front/Back)
    • 10 OHS (15#)
    • 5 Broad Jumps
  • 3 Sets (45-75-75#)
    • 1 Snatch Deadlift
    • 2 Hang Power Snatch
    • 1 OHS
    • 1 Hang Squat Snatch
  • 5 Snatch Grip Deadlifts (75#)
  • 5 Snatch Pull (75#)
  • 5 High Hang Muscle Snatches (75#)
  • 5 Overhead Squats (75#)
  • 5 Hang Power Snatches (75#)
  • 5 Hang Squat Snatches (75#)

NCFit programming really likes the extended warm-ups!

Conditioning

15:00 EMOM (alt)

  • 7 Hang Squat Snatches (95#)
  • 25 Sit-ups
  • 15 cal Row

Felt really good again. I took the bar back down to my knees in the hang on each rep instead of trying to bounce because I like to hit my hips on the snatch. Took about 25 seconds each round. I was getting my sit-ups done in about 39 seconds, which seems much faster than I’ve ever done them. Might have to test 100 reps for time and/or Annie soon. I tried to stay around 1,500 cal/hour for the first four rounds and then went all out at 2,000+ for the last one.

Gymnastics

We had plenty of time left in the hour, but I planned to stay and get in volume work anyway.

E45S – 10 Sets

  • 3 Muscle-ups

After how good the eight sets of four felt in Sunday’s workout I was hopeful I could make it through all 10 sets. I’ve only ever done a 10 minute EMOM of 3 reps and it always got challenging near the end. Made every round unbroken and finished with 35 seconds left on that last round, so that’s a 30 muscle-ups time of 6:55. I’m pumped!! I think this is another example of how some things are much easier weighing 20 pounds less.

This is where the fitness level rankings on BTWB fail though. It gives me a level 68 for this effort because it’s only comparing my time to everyone who has entered a score for the workout. There are twice as many Rx scores as modified on BTWB, which is nowhere near representative of the CrossFit population. I bet less than 10% of CrossFitters can complete 30 muscle-ups, so the level should be up in the 90s, not a bullshit 68. 🤷🏻‍♂️

Assaulted

Rested yesterday. My forearms were sore to the touch. Went to the 4pm class.

Warm-up

6:00 “Running” Clock

Run. Starting at 1:00 and every minute on the minute do 8 air squats and 5 hand release push-ups.

Conditioning

E10M – 30:00

  • Row 1,000m
  • 40 Sit-ups
  • 30 cal Assault Bike

I was right around a 1:48/500m average for the first round, was done with the sit-ups at 5:00, and finished the round in 7:04. Couldn’t keep up the pace on the rower after that, with just over a 1:50 average I think. Did that round in 7:08. In the third round I asked Brandi to adjust the seat on the bike for me so I didn’t have to waste time messing with it. That made up some time because my row was shot with an average over 1:53 and I manage to put it on the bike to finish in 7:09. Talk about a leg pump. Nothing else can do to your legs what that Assault Bike can. Nasty! My total working time was 21:21.

Midline

3 Sets

  • 1:00 Tuck Hold
  • 30/30s Side Plank
  • 30 Bicycle Crunches

Wasn’t bad and was done in 8:17.

Back from the Couch

Wow, what a week! On Monday afternoon, after shoveling, I started to feel weak and tired. Was still a little off on Tuesday. When I woke up on Wednesday I could tell it was worse. Great way to turn 39! After the 2.5 hour drive home I felt like total shit. Thursday and Friday were worse and pretty much all day was on the couch with an average of over 10 hours each night in bed, not counting naps. I finally was feeling better on Saturday and did a bunch of stuff in my workshop but didn’t seem like I had enough energy for a workout. This morning I was feeling something odd, but different that the previous days. Wasn’t quite sure about going to the gym. I made it in at noon for open gym though. Those four days off are probably the longest streak without exercise in several years.

Strength

Overhead Squat

  • 2x10x45#
  • 6×75
  • 6×95
  • 3×115
  • 3×135
  • 3×145
  • 3×155
  • 3×165

All close grip and even with the last set my index finger was only out to the last knurl ring. Usually I’m all the way up to the collars of the bar. My shoulders felt pretty solid, especially for the close grip. Legs felt extremely weak though.

Conditioning

30:00 AMRAP

  • 20 Sit-ups
  • 15/12 cal Row
  • 15 Hand Release Push-ups
  • 10 DB Box Step Overs (24″, 25# DBs)

I definitely planned to just cruise though this. After I got through 3 rounds I knew I was ok and picked up the pace getting faster each round. My average was probably a little under 1,100 cal/hour on the rower, except for the last two times. Today I went 8-7 on every set of push-ups instead of my usual 3×5 for something like this. Found a nice turning rhythm on the box and it was nice to use a light weight. Finished 9+10. Felt really good to go through that.

I’m going to try some new nutrition stuff to start the year and posted about it over on nick.blog.

Beat the Nasty

Body feels good. The usual 4pm class.

Warm-up

  • 4 Rounds
    • 20s Hollow Hold
    • 10s Rest
    • 20s Superman Hold
    • 10s Rest
  • 2 Rounds
    • 20 Air Squats
    • 15 PVC Passes
    • 10 Hang Power Cleans (45#)

Pretty sure I could warm up my squat in the first 50 reps. 🙂

Conditioning

“Nasty Girls” – 3 Rounds

  • 50 Air Squats
  • 7 Muscle-ups
  • 10 Hang Power Cleans (135#)

Did this once, just under 3 years ago in 10:46. My goal was sub 10, hopefully going 4-3 every round and keeping the cleans unbroken. Round 1 was done around 3:00, 2 around 3:20, and finished at 9:31. Nice PR! I kept a nice steady pace on the air squats, knowing I couldn’t raise my heart rate going into the muscle-ups. So nice to have the MU back and they felt good. I had to double or triple kip my final dip but made every round 4-3.

Accessory

3 Sets

  • 10/10 Kroc Row (50#)

Midline

50 Sit-ups

I really like the Tabata hold warm-up and these sit-ups for quality. Really allows me to get a full reach and stretch on each rep, which I definitely don’t do when I’m doing them for time.

Off The Pace

Warm-up

4 Rounds

  • 30s Row (Easy)
  • 30s Row (Harder)

Got about 960 meters.

Strength

Back Squat

  • 10×45#
  • 6×135
  • 4×185
  • 4×225
  • 4×245
  • 6x4x265

This was programmed to be 6×4 at 80%. If last week’s 235 pounds was a real 70%, my current 1RM would be 335. So that’s what I went off. I haven’t put more than 265 on my back, which I did for a set of 5 last month, in 1.5+ years, so this was a lot of heavy reps for my Bambi legs. After the first set I knew it was going to be one hell of a push, but I made it through every set with about 2:30 rest between.

Conditioning

E90S – 15:00

  • 10 Burpees
  • 10 T2B

After the 2nd round I could feel my toes to bars going already! Those squats wiped me out and the burpees use a lot of that same hip action. I fell off the pace in the 5th round I think so then it became an AMRAP. I was able to pick it up in the final minute to get close to 10 rounds with 9+13. I was not expecting this to be so hard with how well my T2B have been the last couple of months.

Midline

50 Sit-ups

Just what my core needed after the squats and workout. haha Went slow, controlled, and reached way out on every rep.

Should I Have Gone Rx?

I’m tired today but my body feels good after yesterday’s workout. Went to the 4pm class.

Warm-up

  • 1:30 Assault Bike (30s Easy/Hard/Easy)
  • 10/10 Single Leg/Arm Deadlifts (44#)
  • 10 Good Mornings (PVC)

Strength

Deadlift

  • 10×45#
  • 5×135
  • 5×185
  • 5×225
  • 5×255
  • 5×285
  • 3x5x305

With 285 and up I wore my belt and used a mixed grip for the first time in ages. So much easier on the grip. Deadlifting felt really good for the first time in a long time.

Conditioning

7 Rounds

  • 5 C&J (165#)
  • 15 Sit-ups

The Rx for this was 185 pounds. Two years ago I did a heavy Grace with that load in 6:59 and it was horrible. Not sure I could keep the same type of pace with my current strength, even with the sit-ups pacing it out a lot more. Decided on 165# so I could hopefully move through it.

I did all quick singles and was able to go right into my jerk on every rep, without a full stand up from the clean. Used the sit-ups to catch my breath some. Finished in 8:01. I wore my belt, which I think helped a lot. During the first round I loosened and tightened it with the sit-ups, but after that I just kept it tight.

Should I have gone Rx though? I would have needed to take an extra breath or two before each rep and at some point probably would’ve started standing up to reset for the jerk. With a time cap of 15 minutes I’m thinking I should have tried 185#.