Poor Effort

Was able to golf yesterday with no back issues in the swing. Could feel it a bit walking around, but nothing that affected my game. My legs are surprisingly sore from early in the week. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • 5 Set of Complex
    • 3 Tall Cleans
    • 3 Hang Squat Cleans
    • 3 Push Press
    • 3 Push Jerk
    • 3 Split Jerk

I used 45# for 2 sets, 75 for 2 sets, and 95 for the last. Class was then going to an EMOM of heavy C&J singles, so I did the weekly challenge instead.

Weekly Challenge

  • 90s Assault Bike Calories
  • 90s Walking Lunges

Yep, the new owner, Greg, bought an Assault Bike for the gym. I tried to pace myself out, which didn’t work at all. That thing is completely different from my Airdyne AD2. I was doing about 82-83 RPM and my legs were blown out half way through. I only got 42 calories and then did 49 lunges. After some recovery I decided to go for 30 seconds since everyone was still on the lifts. My legs were blown out by 15 seconds! I got 28 calories though, which goes to show you have to go out hard and just hang on I think to get a good score. Maybe I’ll try it again tomorrow or Sunday.

Conditioning

  • 30 Burpees
  • 20 DB Snatch (40#)
  • 100′ Double KB Front Rack Walking Lunge (2×35# KB)

I was still not recovered from the AB, so my burpees were slowwww! Snatches were slower than normal because I could feel my back a bit. I finished in 5:14.

4x

  • 200m Run
  • 200m Walk

Fucking terrible! My calves were giving out in the last two runs.

Sub 2

Went to the 4:30 class.

Warm-up – 2 Sets

  • 10 PVC Passes
  • 20 Walking Lunges
  • High Knees
  • 10 Push-ups

Strength – Front Squat

  • 6×95#
  • 4×135
  • 4×145
  • 2×165
  • 2×185
  • 2×195
  • 2×200
  • 2×205
  • 2×210
  • 2×215

Haven’t squatted with a bar in well over a month so I took it easy. Felt fine.

Conditioning

“Grace”

  • 30 C&J (135#)

I’ve been chasing the sub 2 minute mark for a couple of years. In February of 2016 I did it in 2:04 and in November of 2014 my time was 2:17. I was nervous because I knew exactly what I had to do to improve my time and it was going to hurt. When I got the 2:04 I did 3 sets of 5, a set of 2 and then singles.

When someone called out 30 seconds I had just done my 10th rep, so I knew it was possible. I stuck to the 3×5 and was able to increase that 4th set to 3 reps before switching to singles. Then I forced myself to pick the bar up quicker than I wanted to, especially at the end when I knew it was getting close. Finished in 1:57 for a 7 second PR!

Accessory

4 Sets

  • 10/10 Kroc Rows (44# KB)
  • 30s Handstand Hold
  • 15 Sit-ups

I did the rows slow and controlled and tried to get a slight pause at the top.

Stopped at the gas station on my drive home for some celebration snacks. ­čÖé

I’ve posted a couple of things about CrossFit Programming over on my personal blog this week:

Where’s The Rest?

I spoke too soon when writing my post yesterday. A few hours later I started to feel my hips, ass, hamstrings, and quads getting sore. I knew it had to be coming after squatting some weight for the first time in weeks. Went to the 4:30 class.

Warm-up

  • 1:00 Kang Squats (15#)
  • 1:00 Sit-ups
  • 1:00 Row
  • Deadlift
    • 8×45#
    • 8×155
    • 8×225

Strength & Gymnastics

12:00 EMOM (alt)

  • 8 Deadlifts (245#)
  • 12 T2B

Wore grips (good to know they were fine with the deadlifts too) and did all sets unbroken. Tried to remember to keep eyes on the wall instead of looking up to the bar on each rep. Also tried to keep straight legs as much as possible. Was programmed as only 6 T2B but that would have been way too easy. Almost started to fail at the end so the 12 worked out great.

Accessory – 5 Sets

  • 8 Pendlay Row (95#)
  • 10 HR Push-ups

I mentioned to Weston, “We need more rest time. I’m not used to this class workout stuff.”

Conditioning

14:00 AMRAP

  • 40 Hand-to-hand Kettlebell Swings (44#)
  • 30 Ball Slams (20#)
  • 20 Goblet Squats (44#)
  • 20 Sit-ups
  • 10 Walking Lunges

I did Russian swings in the first round but my hands were rubbing on the narrower handle so decided to switch to the H2H swings. Did every movement unbroken. Finished the sit-ups in the 3rd round. If I had done standing lunges I probably would have finished.

Late Night

E2M – 7 Sets

  • 15 HR Push-ups

Decided to bust out some more push-ups while watching videos.

Do What I Can

Did seem to feel a bit tighter when I woke and through the morning. Maybe from the air squats? Went to the chiro at 5:15 and then to the gym. Planned to modify and substitute a lot and I needed to with what was programmed.

Strength

Bench Press

  • 10×45#
  • 10×95
  • 8×135
  • 4x8x165
  • 3x12x140

Close Grip Bench Press

  • 3x12x120#

Class was doing OHS so I was happy to be able to bench. Should have bumped up the 4×8 too, but increased 5# on both 3x12s with no problem.

Conditioning

5 Rounds

  • 10 Ball Slams (15#)
  • 20 Walking Lunges
  • 20 Knee Raises (rings)

The workout was ball slams, 10 deadlifts, and 10 T2B so I had to change a lot. Never stopped or had to break any sets but didn’t seem to work up┬ámuch of a sweat on breathe too hard. Finished in 8:23.

Accessory

3 Sets

  • 15 Triceps Push Downs (red band)
  • 10/10 Prone Rows (50# DB)

I propped a bench up on a couple of short boxes and laid down on that.

Figured out Bar Muscle-up Cycling

Oh by my low back is all kinds of sore and so is my upper back between my shoulder blades. Legs were tired last night but feel fine today. Ass is a bit sore. Went to the gym at 3 with Bryan.

Warm-up

  • Shoulder stretching and body twisting
  • 1,000m Row
  • 17.1 Movement Testing

I tried out some efficiency changes for both movements which should make up a lot of time. I wasted so many seconds when I did the workout.

Weightlifting

2 Hang power Snatch + 3 OHS

  • 2 sets 45#
  • 2 sets 95
  • 115
  • 135
  • 145
  • 155
  • 165

Programmed as snatch + 2 hang snatch + 3 OHS, but I wasn’t pulling from the ground and didn’t want to drop into the squat. Hell, I was going to completely skip this portion but decided to adjust it.

Strength – Back Squat

  • 5×45#
  • 5×135
  • 5×205
  • 5×245
  • 3x5x265

Supposed to be 3×5 @ 75%, which would be 285 on my estimated max, but with my back to tight I scaled it back.

Conditioning

20:00 AMRAP

  • 20┬áWalking Lunges
  • 15 cal Row
  • 4 Bar Muscle-ups

Made some adjustments since it was too cold to run outside and no Assault Bikes. Did MU on the bar so I could try dropping back to the bottom of the dip before pushing away from the bar into the next rep. My goal was to do 2 sets of 2 each round so I could work on this. Took me a few rounds to work out a few things, like rotating hands at different points, etc. Really paid off though. I’ve never felt better with the transition. I did wear grips too, which needed some adjustments because they tend to really grip the bar when chalked up. I even did all 4 unbroken in my last set. We didn’t have an official count, but it was either 7 (most likely) or 8 full rounds plus 16 lunges. We didn’t push anything hard just kept moving. Felt good. I feel 10x more comfortable now if bar muscle-ups are in the Open.

Gymnastics Strength

10:00 EMOM (alt)

  • 15 Ring Push-ups
  • 7 Ring Rows

I still suck at ring rows.

When The Song Says…

It’s been some time since I got my ass out of the house for a morning workout. Went to the 10am class.

Warm-up

We played Tic-tac-toe, using big bands for the square placements and medicine/slam balls for the Xs and Os. Men vs Women. Guys went 4-0!

Strength – Thruster

  • 6×45#
  • 6×95
  • 3×115
  • 3×135
  • 3×155
  • 3×175
  • 3×195
  • 3×215

Wore the belt with 175+. According to BTWB that was a PR for 3 reps. I thought maybe I had done 225 before, but guess not.

Conditioning

Today was all about trying some different stuff. It was fun.

“Ghostbusters”┬áby┬áRay Parker Jr.

Lunge throughout the song. Drop and do a push-up whenever they say “ghostbusters” during the song.

I did walking lunges. Not very many push-ups until the final 30 seconds. Could really do it whenever “ghost” is said, which includes “ghostbusters.”

“Thunderstruck”┬áby AC/DC

Hang. Drop and do a burpee whenever you hear “thunder” in the song.

I did my hanging on the rings, which is easier on the hands. In the beginning you wonder if you’re ever going to hang, but then you quickly start to want to do some burpees. I was able to keep up as well as hold on through all of the long hanging sections.

“America” by Neil Diamond

Start with a hollow hold and switch to superman hold whenever he┬ásays “America.”

This one did not work at all. He rarely says the word so you’re holding way too long.

Gymnastics

I did 5 legless rope climbs after that stuff.

Primal Fitness

Finally made it to the CrossFit box right around the corner from the apartment where we are staying. They were the 70th affiliate in the world, so have been around. At 10am every Sunday they do a Hero workout.

primal-fitness-t.jpg

Warm-up

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • 6:00 AMRAP
    • 100m Run
    • 5 Boot Strappers
    • 5 Sit-up to Straddle
    • 5 Pull-up

Their pull-up bars are a full-on fat bar. That would suck to use all the time. I did kipping pull-ups. Finished 3 rounds plus the run.

Mobility

  • Pigeon Stretch
  • Foam Roll Quads
  • Lacross Ball Pecs

Conditioning

“Loredo” – 6 Rounds

  • 24 Air Squats
  • 24 Push-ups
  • 24 Walking Lunges
  • 400m Run

Kept a solid steady pace and finished in 23:12. Had never done this one before. Push-ups were 14-10 every round and everything else unbroken.