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.

Quick Triplets

Spent the rest of the day cleaning and reorganizing the garage yesterday. To say I was tired is an understatement. My shoulders are definitely feeling the fatigue.

Warm-up

  • Bottom Squat Hold
  • Shoulder Stretching
  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • C&J
    • 5×45#
    • 3×85#
    • 3×135#
    • 2×155#

Gymnastics Test

  • MAX Strict Ring Dips

Wanted to see what I could do since it had been years since I tried. I got 21, which is a 6 rep PR. I actually did this before the clean & jerk warm-ups.

Conditioning – Running Clock

  • @ 0:00
    • 10 C&J (170/115#)
    • 20 Burpees over the Bar (lateral)
    • 30 Box Jump Overs (24/20″)
  • @ 15:00
    • 10 Power Snatch (145/100#)
    • 20 T2B
    • 30 Wall Balls (20/14#, 10/9′)
  • @ 30:00
    • 10 Bar Muscle-ups
    • 20 American KBS (53/35#)
    • 30 Back Squats (95/65#)
  • @ 45:00
    • 10 Strict HSPU
    • 20 Burpees
    • 30 Thrusters (45/35#)

The first part is one we had during the Hybrid Open Prep, when I did it in 3:34. I didn’t bitch out on the box jumps today doing all 30 as side-to-side jumps. Pretty sure my C&J and burpees were slower, but the jumps was enough to make up for it. Finished in 3:27.

The next 3 parts are all original creations, with the hopes of being around the some time domain. In part 2 I did my toes to bars in 10-5-5 mostly due to knowing that bar muscle-ups were coming in the next piece. Did the wall balls unbroken to finish in 3:07.

I was going back and forth on how to split my muscle-ups. 6-4 or 4-3-3? I decided to go for it with the 6-4, which was fine. I’m going to have to test my bar MU max because the 6 matches the most I’ve done in a set. The kettlebell swings were rougher than expected, but the squats were such a burn. I tried to speed up but there was too much burn when I did. Finished in 3:14.

I wanted to do the handstand push-ups strict, but wasn’t sure how I’d feel by part 4. I went for it and got through them no problem. Big mistake though. In the middle of the burpees I was having trouble pushing off the ground. I’m sure the fatigue of yesterday had something to do with it too. When I got to the thrusters, I was dying on the presses! I rested in the bottom of the squat a couple of times and once with the bar on my back. Should have been much faster than the 3:12 it took me.

I figured the back squats and thrusters would be the easiest part of the whole thing but they were the worst because they burned so bad.

Felt it Coming

Made it in for the 10am.

Warm-up

  • Bottom Squat Hold
  • Shoulder Stretching
  • 1-2-3-4-5
    • Burpee
    • Squat Jump
    • American KBS (35#)

Lifting

Power Snatch + OHS

  • 3×45#
  • 3×75
  • 3×95
  • 3×115
  • E90S – 5 Sets
    • 3×135

It’s been at least 2.5 weeks since I picked up a barbell for any olympic lifts. Felt pretty good. I taped some gauze on my hand and wore one of my Bear Complex grips to help protect it.

It was going to be the same E90S but with a squat clean + thruster next. I was warming up with 3 reps using 135# and my back was feeling like it might go, so I stripped the bar and bowed out before it turned into a full-on tweak. The overhead squats seem to aggravate it. 😦

Gymnastics

E90S – 5 Sets

  • 30s Handstand Hold

I did these while everyone was doing the cleans. Should have done at least 45 second holds.

Conditioning

Team with Jason and Gavin:

  • 9 Prowler Sprints (1 set 135# & 2 sets 180#)
  • 72 Burpee KB Thrusters (2×26#)
  • 800m Run

We didn’t time it. Rotated through the prowlers and then did sets of 8 burpee thrusters for 3 sets each. Felt pretty good on the run, but couldn’t stick with Gavin.

Out in the garage in the evening after mowing the lawn and watching some of the other Regionals.

Bench Press

donut-recovery

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3x3x230
  • 3×20 alt Incline DB Bench Press (50#)

My bench press has been feeling really really good!

Shoulder Press

  • 8×95#
  • 4×115
  • 4×130
  • 3x4x140

Meh. Did the work, but was careful to squeeze with the minor back tweak this morning.

Tomorrow we are doing “J.T.” so I decided to skip the half kneeling kettlebell presses and tricep kickbacks. I also skipped one arm farmers carries due to my back.

 

Don’t Be Scared

Felt like was a useless piece of shit at work this morning, so I got out in the garage just after noon to sweat.

Hybrid Push Only

  • 3×10 Strict Pull-ups
  • 3×15 Rack Chins
  • 3×10 Strict Wide Grip Pull-ups
  • 3×15 DB Curls (20-25-25#)
  • 3×20 Shoulder IYTs (CS purple)

The wide grip variation is really hard for me. Done with that stuff in about 38 minutes.

Today’s Performance Plus workout was burpee pull-ups and IYTs. I think I’m covered on those! Just for fun, I put burpees in my metcon.

Conditioning

6 Rounds

  • 10 Thrusters (95#)
  • 10 Burpees
  • 200m Run Ski Erg

I was dreading this since I came up with it last night. Several times this morning I even tried to convince myself I should adjust to something easier. I decided if I was that afraid of it, I should stick to it and grind away. It started raining as I was changing clothes and I’m delicate, so on the Ski Erg it was. 😀

Even during my rest between sets of the pull-up stuff I kept trying to think myself out of it. “Maybe I’ll just do it EMOM style.” Then I got to thinking 18 minutes may actually be a decent time. I knew one thing, I was going to do the thrusters unbroken today since I was alone and didn’t care much about my time.

Wasn’t hard at all to keep the thrusters to a set of 10 each round. Right into burpees, but they were of course slow. Was getting a pace of about 2:15/500m on the erg. Finished at 15:02 and realized it wasn’t as bad as I expected. Running would have definitely taken longer.

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