50 C2B

Went to the 4:30 class.

Warm-up – 12:00

  • 250m Row
  • 5 Strict Pull-ups
  • 8 Bar Taps
  • 8 Burpees

Took my sweet time. Got through 3 rounds + 250 meters.

Gymnastics Test

  • 50 C2B Pull-ups

I’ve never tried this many chest-to-bar pull-ups straight. Thought sets of 5 would be good and I was able to get 8 sets before I went 3-2 and 5 singles. Finished in 2:40. Really got me breathing heavy.

Conditioning

  • 1,500m Row
  • 50 Thrusters (75#)
  • 25 Bar-facing Burpees

Just terrible. I even paced out the row, taking 6:10 (slow!), thinking the thrusters and burpees would be bad. I wasn’t prepared for how much I couldn’t breathe. Did my first set of 10 thrusters and quickly decided to go for sets of 5 and try to keep rests short. Well, the rest were not short. I pushed a final set of 10 to finish after 6×5. The burpees were another world of hurt. After 10, with it still being over 50% of the way I told myself to pick it up and get the damn thing over with. Still wasn’t moving fast by any standard but moved with a little purpose. Finished in 13:25.

Thrusters and burpees are bad enough, but then that long row to start is just nasty.

Accessory – 3 Sets

  • 10/10 Half Kneeling Bottoms-up KB Press (26#)
  • 10 Ring Rows
  • 1:00 Plank

No issues with my right shoulder. I couldn’t do those presses a few weeks ago, so it seems to have healed up.

Definitely need the rest day tomorrow.

Paying a Visit to an Old Hero

After mowing up leaves in 40° yesterday I didn’t feel like spending another hour in the cold garage for a workout. So I rested. Out in the garage tonight. Warmed up with 5 minutes on the Airdyne for 1.5 miles and then 6 thrusters with the empty bar. I can hold that 60 rpm warm-up pace without even trying. Seems to be a sweet spot for me.

“Coe”

10 Rounds

  • 10 Thrusters (95#)
  • 10 Ring Push-ups

This workout has been on my list to revisit for the last couple of years and I finally got to it. The only other time I did it was in February of 2013 with a time of 18:54. My plan was to attack it similar to Open Workout 17.5 by splitting up the thrusters until the final round. I had a feeling the push-ups would be harder than one might expect, so I wanted to break those up too. I went 6-4 on both movements through 9 rounds. Then I did the thrusters unbroken and had to go 4-3-3 on the push-ups. Finished in 14:26 for a 4:28 PR!

Midline

Tabata Sit-ups

I planned to do GHD sit-ups to parallel, but those thrusters stressed my back enough. I did 11 reps for 7 rounds and then 12 for a total of 89. Went to roll to the side and push up off my ass, but my left arm was shaking so bad I couldn’t support my weight. 😂 Talk about fatigued triceps!

Almost Didn’t Make It

Like a dumbass I stayed up and watched the CrossFit Invitational until after 3am last night. I woke up wrecked and hopped back in bed at 10:30 to take a nap. Woke up with just enough time to make it to the gym for noon. I was not feeling like doing the workout I programmed.

Conditioning

  • 10:00 EMOM
    • 10 Burpees
  • 5:00 Rest
  • 10:00 EMOM
    • 10 Thrusters (45#)
  • 5:00 Rest
  • 10:00 EMOM
    • 40 Double Unders

I used to be able to hit all 10 rounds of burpees in 20 seconds. Not anymore or at least especially not today. First two rounds I may have gotten it, but then I was at about 22-23 seconds. Thrusters were easy. Got the first 4 sets of dubs unbroken and then I think I missed once in each of the next 4 rounds, another set unbroken and missed once at the end.

Seemed to wake me up.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

Yep, this beauty again. First 2 sets felt good. I made the 3rd unbroken today, though it got a little ugly. Definitely wasn’t making the 4th though. I broke after 1, 6, and 10 tuck-ups! I’ll get them all unbroken soon.

Fly High Paul

Today we had an event at the gym for Paul and his family. He was taken by cancer way too soon.

Warm-up

  • 3×10 Reverse Hyper
  • Dead Hang
  • Bottom Squat Hold
  • 200m Run
  • 10 Push-ups
  • 15 Air Squats
  • Thrusters
    • 8×45#
    • 4×95#

Conditioning

36:00 Parter AMRAP

  • Parter A – Runs 400m (pace setter)
  • Parter B – Does AMRAP
    • 4 Thrusters (115#)
    • 5 Burpees
    • 81 Jump Rope

When switching, continue where your team left off in the AMRAP. We got something like 22-ish rounds. Hard to keep track in something like this and it doesn’t really matter. I had an instant headache after from the heat, which was at 93° when I got in the car. My suffering is nothing compared to what Paul fought with though.

fly-high-paul

Sweat Monster

Yesterday I woke up sore from a combination of Sunday’s workout and a bunch of yard work. My forearms and grip were especially sore from pulling grass clumps out of the rocks where they were growing. I walked 18 holes of golf and it was horrible hot and exhausting with the eclipse. The sun and heat really got to me. I had a nice headache all night and had a miserable night of sleep.

Little more sore today in different places, especially my lats from the 70 pull-ups. The gym had a bunch of heavy lifts today, so I did a version of Monday’s workout in my garage.

Warm-up – 3 Rounds

  • 200m Ski Erg
  • 5/5 Single Leg Glute Bridges
    15 Russian KBS (53#)

Conditioning

10-20-30-40

  • Thruster (45#)
  • Burpee

The gym did it with wall balls, but I don’t have a height of 10’ in my garage, so I substituted the thrusters. It was a grinder workout. I did the thrusters in 10, 20, 17-13, and 15-15-10. Finished in 13:43 in a puddle of sweat.

I’d been really dragging ass all day, but felt ok during the workout. Decided that was enough for the day and skipped out on the accessory work.

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.

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.