10 Too Much?

Wasn’t very sore yesterday, so I guess on Tuesday my legs were still feeling the thruster work from Saturday. Walked 18 holes of golf yesterday. Didn’t get my usual fill of sleep last night due to watching the OHS event of the CrossFit Games. Still in for the 9am at CFi though.

Warm-up

  • Crossover Symmetry Activation
  • Box Shoulder Stretches
  • 15# Good Mornings
  • Bottom Squat Hold
  • Arm Circles

Strength & Skill

  • 5×155# Deadlift
  • 3×245# Deadlift
  • 3×315# Deadlift
  • 3×365# Deadlift
  • 3 MU
  • 3×385# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 2×405# Deadlift
  • 3 MU
  • 3×365# Deadlift
  • 3 MU

Ugh, I had to try and go for 405# on the last two sets. Felt it in my back after the 2nd rep. Dropped weight and did 3 slow singles trying to keep a perfect back on the end. It was only an extra 10#, but maybe the same thing would have happened if I had stayed at 395# for that set. Who knows. Can’t change it now.

New PR for muscle-ups in one day with 8 sets of 3! Getting more and more comfortable with them every time I do them. This combination was pretty brutal though. I was sweating my ass off and completely out of breath.

Conditioning

10-8-6-4-2

  • T2B
  • Burpee over the Box Jumps (30″)

Damn near biffed it on the first jump to the box. Did all of the toes to bar unbroken and finished in 4:57. My burpees were slow.

Midline

100 Russian Twists

Grabbed the 35# KB with the goal of getting some big sets. Did it in 60-40.

Guess what, another afternoon break session in the garage! Did Crossover Symmetry Activation to get my shoulders ready.

Bear Complexes

If you don’t know what a bear complex is…

  • Clean
  • Front Squat
  • SH to OH
  • Back Squat
  • SH to OH

Usually condensed down into…

  • Squat Clean Thruster
  • Back Squat Thruster

I warmed up with some “bears”:

  • 5×45#
  • 2×95#
  • 2×115#
  • 2×135#

E45S for 8 Rounds

  • 2 Bear Complex 155#

My original (ambitious) plan was 16 rounds. Haha!! I wanted to quit after 4! Pushed through to 8. Dropping to my back was starting to get sketchy and I could barely get the bar locked out overhead. Good time to take a breather. I think I made it through the first 2 (maybe 3) rounds without dropping the bar in between each complex.

Rested about 5:00.

E45S for 8 Rounds

  • 2 Bear Complex 115#

Never had to drop the bar in any round. Too easy.

SkiErg

  • 10:00 @ 2:30-2:40/500m

Nice cool down and recovery pace. Made it 1,909 meters.

Finished up with CS Iron Scap.

Show Up

Went to the CFi 9am, but I should have stayed in bed! Didn’t wake up until almost 7:30, which is pretty rare, so I’m a little beat up. But I’m glad I got in for the workout and I’m going to push it a little this week since I’ll be away on vacation next week with a break from weights.

Warm-up

  • Crossover Symmetry Activation
  • Sumo Bottom Squat Holds
  • Hip opener stretches

Strength

Back Squats

  • 5×135#
  • 4×205#
  • 3×245#
  • 6x6x265#

A struggle!

Conditioning

  • 10 Shoulder Presses
  • 15 OHS
  • 20 Push Presses
  • 25 Front Squats
  • 30 Push Jerks
  • 35 Back Squats

Kevin asked me to come up with something and I had planned on doing this one over the weekend, so figured why not. It’s a lunch time workout done by the CrossFit Level 1 Seminar Staff, which I did over a year ago in 14:03. Rx is 115/75#. I was definitely not feeling it today, but pushed through for a PR in 13:34. The overhead stuff all killed me and I was absolutely dying. Way too much rest between sets of the pressing movements. Front squats were 10-9-6 and I did the back squats without dropping the bar.

I jumped on the rower after catching my breath and did a 2k at a slow pace in 9:52 to flush out my legs.

Some days you just have to show up and do work.

Afternoon break in the garage…

SkiErg
10 Rounds

  • 150m @ recovery pace (~2:53/500m)
  • 150m @ 100%
  • 30s Rest

Total work time was 14:12.5 for the 3,000 meters. Not a terrible workout, which is probably good since I was beat this morning.

Mini Cindy

Still feeling the effects of “Annie” on my core. Have been getting solid sleep lately and starting eating clean last Friday. Dropped 6 pounds already, down to 194#. I’d love to get back to under 190, which is golden for my conditioning.

Warm-up

  • Crossover Symmetry Activation
  • Dynamic Toe Touches
  • 5 Inch Worms to Cobra
  • Zombie Kicks
  • 6×155# Deadlifts
  • 2 Box Jumps (30″)
  • 6×245# Deadlifts
  • 1 Box Jump (36″)

XWOD

  • 6-6-6-6-6-6 Deadlifts (335#)
  • 2-1-2-1-2-1 Box Jumps
    • 2s: 36″
    • 1s: 40″

Should have pushed it higher in weight and box height.

Conditioning

3 Rounds

  • 3:00 “Cindy”
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • 1:30 Rest

We started each 3:00 where we left off the last one. I got exactly 4 rounds the first time through, 3 rounds plus 5 pull-ups, 10 push-ups, and 8 air squats the next time, and finally 7 air squats, 3 rounds, and 5 pull-ups. Push-ups started to go at the end of the second 3 minutes. They always get me.

We jogged an easy mile right after.

Another afternoon workout in the garage. Warmed up with Crossover Symmetry Activation.

3 Rounds

  • MAX Strict HSPU

I got 7-7-5. According to my records, over 2 years ago I got 10, but I tip the scales 20 pounds heavier these days. Not like I don’t know that overhead pressing is a weakness of mine though.

3 Rounds

  • MAX L-Sit on parallettes

Also a weakness. Not even true l-sits, but my feet were off the ground. I managed 14-21-15 seconds.

2,000m SkiErg

The fun part! First time trying long distance for time. From some rough comparisons with rowing I figured a pace of 2:10/500m would be a good place to start. That went out the window 5 seconds in after a 2:06-ish felt pretty good. I finished in 8:26.2 with 500m splits of 2:07.1, 2:07.0, 2:07.4, and 2:04.7 with a stroke rate of 35 for each split, so very consistent. I picked up the pace in the last 150m, which seemed like it should have gotten me more than a few seconds! Something to shoot for next time I guess.

4 Rounds

  • 30s Hollow Hold on hands/feet
  • 30s Rest

Wow! These were a bitch after the other stuff. They seemed pretty easy when I did them at SF before.

Finished up with Crossover Symmetry Iron Scap.

Unbroken

Was definitely fatigued yesterday after all of the training on the weekend. Walked 18 holes on the golf course though. In to CFi early this morning to max out the shoulder press. Started off with Crossover Symmetry Activation.

Shoulder Press

  • 8×75#
  • 5×95#
  • 3×115#
  • 1×135#
  • 1×150#
  • 1×165#
  • Fail 172.5#
  • Fail 170#

Damn! Matched my PR from last May and it felt pretty good. I was expecting more after the Smolov Jr. cycle, but I guess I have to remember that I went 3-4 months without working my shoulders. Maybe after vacation I’ll do another cycle.

Warm-up

  • 15 Russian KBS (44# KB)
  • 5 Burpees
  • 10x CS ATYT
  • 4×135# Pendlay Rows
  • Kneeling Jump to 45# plate
  • 4×165# Pendlay Rows
  • Kneeling Jump to 2×45# plates

XWOD

  • 4-4-4-4-4-4-4-4 Pendlay Rows (185#)
  • 2-1-2-1-2-1-2-1 Kneeling Jumps
    • 2s: 2×45# plates
    • 1s: 2×45# + 35# plates

Shoulders and upper back are getting stronger. I used to struggle with this weight. Need to step it up more the next time I do the kneeling jumps.

Conditioning

5 Rounds

  • 8 Deadlifts (225#)
  • 8 Burpees
  • 8 Pull-ups

Everything unbroken to finish in 6:44. Pull-ups are improving a lot with the shoulder work and focus on body positioning. Need to get up the speed of the burpees when fatigued though.

When I got home I took a bit and then back out in the garage for some quick work.

“Annie”
50-40-30-20-10

  • Double Unders
  • Sit-ups

Anchored my feet under 50# DBs and tried to set my area so I wouldn’t be sliding back so much on the sit-ups, but that still happened. I finally got through this bitch without missing a DU and it made a big difference, giving me a 27 second PR with 6:28. If I’m going to get better I have to figure out how to do sit-ups without sliding backwards. By the time I get around 15 reps I have to move the AbMat back up and probably waste a second each time I do that. Really happy about this PR!

Did Crossover Symmetry Iron Scap.

Later in the day I felt like getting in some intervals. Warmed up with 500m on the skierg in 2:34.

10 Rounds

  • 30s @ 90%
  • 30s @ 75%

* % based on 500m PR pace (90% is 2:03 and 70% is 2:38 for me)

My pacing was consistent through each half. Went 1,098m in the first 5:00 and 1,100m in the last 5:00 with an average pace around 2:16/500m. I was actually kind of hard to go as slow as a 2:38 unless I was doing just about nothing, so I was usually more in the low 2:30 range on the low intensity intervals.

New Toy

Yesterday afternoon I put up another sheet of panel board in the garage and installed my new Concept2 SkiErg. Isn’t she pretty?

ski-erg

I thought so, until I used it this morning. Out in the garage around 8am for the first training session of the day. Started with Crossover Symmetry Activation.

SkiErg

  • 1,000m Warm-up (5:14)
  • 2:00 Rest
  • Max effort intervals
    • 60m (0:13)
    • 2:00 Rest
    • 60m (0:13)
    • 2:00 Rest
    • 100m (0:21.5)
    • 2:00 Rest
    • 100m (0:21.1)
    • 2:00 Rest
    • 150m (0:31.6)
    • 2:00 Rest
    • 150m (0:30.8)
    • 3:00 Rest
    • 150m (0:30.7)
    • 3:00 Rest
    • 200m (0:41.0)
    • 3:00 Rest
    • 500m (1:50.8)

Although this is programmed as a continuous series of intervals, it really should be treated as 2 sections. The 1st 3 intervals (2×60, 2×100, 1×150) and the 2nd 3 intervals (1×150, 1×200, 1×500). The 1st intervals are short and very explosive efforts that will recruit your fast twitch muscle fibers. The 2nd 3 intervals are all gearing up to that final 500m max effort. The final 3 intervals are focused on creating endurance while your fast twitch fibers are fatigued.

Holy shit! The skierg smokes your arms, especially the biceps. Walked 0.43 miles around the block to cool down.

Midline

10:00 EMOM

  • 10 Hollow Rocks
  • 10 Superman Rocks

Did them back to back, so had about 30-35 seconds of rest after the reps.

Kicked back and rested until noon, when it was back out to the garage. Started with Crossover Symmetry Activation again and then did an easy 5:00 on the Air Dyne.

IMG_4746EMOM

  • Odds: 3 Weighted Chin-ups (increasing weight each round)
  • Evens: 2 Strict Pause Ring Dips (unweighted, 2s pause)

* Continue until failure at one movement and then do max reps for one final set with the other movement.

I started the chin-ups with 10# on the belt and went up 5# every round. Only managed 1 at 60#, but even the 3rd with 55# probably was a bit short if anyone had been watching. So that was 10 sets of 3 before failure. I managed to get 6 dips on the max round at the end to total 26 strict pause ring dips. Those were a nice challenge.

Warmed up my front squats with 10×45#, 5×135#, 3×185#, and 3×205#.

E3M

  • 2-2-2-2-2 — Front Squats (225#, 33X1 Tempo)
  • 2-1-2-1-2 — Standing Jump & Reach (both hands)

The movements were back to back, so after racking the bar, I walked out to the driveway and jumped up to touch the rim (basketball hoop) as high as I could. Maybe should have put on the weight vest for the single jumps.

Finished with a moderate paced 10:00 on Air Dyne for 242 cal and then Crossover Symmetry Plyometrics.