Squat ‘Em

Still very sore and feeling my obliques today. Went in early before the 4:30 class to get the Active Life work done.

Active Life – Single Leg Bias

Warm-up

  • 10 Eccentric Knee Flexion (30#)
  • 10 Paused Wall Balls (3 second, 20#, 10′)

Workout – 6 Sets

  • 80m Single Arm Farmer Carry (62#)
  • 1:00 Rest

Alternate arms each time so 3 sets on each side. My rests were shorter to make sure I got done.

Class Warm-up

5 Sets

  • 4 Clean Pulls
  • 3 Tall Cleans
  • 2 Front Squats
  • 1 Hang Squat Clean

Used 45-45-75-95-115 for these warm-up sets

Weightlifting

Squat Clean

  • 0:00-8:00 Find heavy single
  • 8:00-10:00 Rest
  • 10:00-16:00 Every 30 seconds – 1 rep @ 85% of heavy single

Did 135-165-185-205-225-245 and actually squatted today; figured I shouldn’t tweak my back two weeks in a row. I don’t remember the last time I’ve done over 200 for the squat version. I think I powered this much a month or two ago. Could tell I was hesitant to drop under the weight, but it felt good. Not used to squatting much of a load so I felt slow coming out of the hole. Used 205# for the E30S work, which was no problem.

Conditioning

16:00 AMRAP

  • 12 Burpee Box Jump Overs (24″)
  • 8 Toes to Bars
  • 48 Double Unders
  • 8 Chest to bar Pull-ups
  • 12 Wall Balls (20#, 10′)

Yuck. The burpee box overs got slow of course. My dubs were not on point at all. I was doing a lateral jump due to space.

Active Life – Back Max

8 Rounds – Unbroken

  • 10s Bent Knee Hollow Hold
  • 10 Lemon Squeezes

I was only able to make it through 4 straight rounds last time, but I got them all today. I did get pretty slow on the lemon squeezes, but kept it going. Finished in 4:30.

All Unbroken

On Tuesday I traveled back from up north and chilled for my 38th birthday. Yesterday I ended up getting busy organizing some areas of the house and putting together a big haul of clothes to donate. So it ended up being another rest day. Went to the 4:30 class today.

Active Life – Singe Leg Bias

Warm-up – 3 Sets

  • 8/8 Eccentric Ankle Dorsiflexion

Workout

  • 10/10 Single Leg Deadlift
    • 45#
    • 95#
    • 3 Sets @ 125#

Class Warm-up

5 Sets

  • 4 Snatch Pull
  • 3 Tall Muscle Snatch
  • 2 OHS
  • 2 Hang Power Snatch

I did 3 sets with 45# and 2 with 75#.

Weightlifting

1-1-1 Snatch High Pull + Hang Snatch

  • 95#
  • 105
  • 115
  • 135
  • 145
  • 155
  • 165

Conditioning

27-21-15-9

  • Wall Ball (20#, 10′)
  • MB Sit-up (20#)
  • Step-up (24″)
  • Push Press (75#)
  • Row calories

Kept everything unbroken. Good mix of movements to keep things moving. Finished in 19:12.

Active Life – Back Max

3 Rounds

  • 100m/100m 1 Arm Farmer Carry (62#)
  • 5 Pallof Press Series (blue band, 2 breath hold)
  • 5 Evil Wheels
  • 12 Good Morning (95#)

I only did 5 of the Pallof Presses at each of the 4 positions today, so ended up being 20 per round total instead of the ridiculousness that was 5 series of 3 per position. In the last round of evil wheels I slowed down on each rep. Need to start doing that all the time.

Not a Fav

In to the gym tonight since I won’t be here this weekend.

Active Life – Singe Leg Bias

Warm-up

  • 10/10 Lateral Step Overs
  • 3 Sets
    • 8/8 Eccentric Ankle Dorsiflexion

Workout – 3 Sets each arm

  • 10 One Arm KB Front Squat (53#)
  • 10 Groiners
  • 1:00 Rest

I was out of breath from this.

Conditioning

  • ** EMOM – 7 Wall Balls
    • 25 Burpees
    • 25 Power Cleans (135#)
    • 25 Burpees
  • 5:00 Rest
  • 21-15-9 Thruster (75#)
  • 42-30-18 Sit-up

Took me 7:49 to finish the first part so I ended up doing 56 wall balls. Thrusters felt really good. Finished the entire workout at 18:21.

Active Life – Back Max

12:00 for quality (2 breath holds)

  • 10 Alternating Bird Dog
  • 10 Alternating Dead Bug
  • 20 Side Plank

Decided to set the clock for 15 second intervals instead of trying to do all of the breath + rep counting, figuring there would be enough time wasted switching sides. Problem is that bird dogs and dead bugs are almost an instant switches compared to side planks, which waste about 5 seconds. It was too long and had to start taking rests after 10 seconds on the dead bugs after 5 or 6 of them. Side planks weren’t an issue, though still tough. With the clock running that way got through an entire round and 8 bird dogs. This is my least favorite of all of the back work sessions.

12 Days of Christmas

Ankles still feeling Sunday’s shuttle sprints. Sore calves (from the Eccentric Ankle Dorsiflexion work on Monday?) and later in the day yesterday I started to feel my glutes probably from the single leg deads.

Went in to the 5:30 today because we were having a potluck after. I warmed up with some bottom squat hold, should stretching, and a few reps of some of the movements from the workout.

“12 Days” – Partner

Works just like the song. Do the 1 rep movement, then 2-1, then 3-2-1, etc.

  • 1 Bear Complex (115#)
  • 2 Deadlifts (115#)
  • 3 Power Cleans (115#)
  • 4 T2B
  • 5 Box Jumps (24″)
  • 6 Burpees
  • 7 Goblet Squats (53#)
  • 8 KB Snatch (53#)
  • 9 Wall Balls (20#, 10′)
  • 10 Push-ups
  • 11 American KBS (53#)
  • 12 Thrusters (115#)

** One partner must always be holding a 45# plate any way you want.

Teamed up with Weston. Took us 19:13 to finish. Without the plate hold, which would have completely changed things if you had to hold it overheard, this would have been a lot different because you would be able to alternate movements a lot and speed through. Maybe keep the 3-2-1 part as one movement and then you’d be getting different parts of the workout each round.

Like Cindy

Yesterday ended up being a “rest” day because I worked on a bathroom and then replaced lights and ceiling tiles in the laundry room. I was exhausted by the end of the day.

Active Life – Single-leg Bias

Warmup – 3 Sets

  • 5 Sumo Inchworms
  • 20 Kossacks

Won’t be wearing the Nano 7 for Kossacks ever again. They have a harder ankle structure to the shoe, which was not comfortable with those positions.

Workout – 3 Sets

  • 10 Sumo Stance Good Mornings (95#)
  • 8 Eccentric Knee Flexion (20#)

Those knee flexions really open up the ankles.

Conditioning

20:00 AMRAP

  • 3 Strict Pull-ups
  • 6 HR Push-ups
  • 9 Wall Balls

I saved this one from CrossFit Linchpin and finally got around to trying it out. Neat variaton on “Cindy.” I dropped from the top on every pull-up and got right back on the bar for the next rep. Wasn’t confident I’d last if I did them together and sometimes it bothers my shoulder, which has felt a bit weird after the jerks on Friday. I got through 19 rounds plus 2 pull-ups. As expected, the hand relase push-ups start to get slower and slower.

Accessory

4 Rounds

  • 15s L-hang
  • 15s Dead Hang
  • 15s Rest
  • 30s Wall Sit
  • 15s Rest

B wanted to do some hanging, so I came up with this. Couldn’t tell you the last time I did a wall sit. I worked up quite a sweat again from this.

Active Life – Back Max

10:00 for Quality

  • 3-5 breaths Ring Plank Hold (Front Leaning Rest)
  • 3-5 breaths 1 Arm Overhead Hold (53#, each arm)
  • 8 Romanian Deadlifts (115#) + a 3-5 breath hold at bottom position

Got light-headed from the RDL hold a couple of times.

Burpee Bonanza

Made it in for the 4:30 again. Not feeling any effects from the deadlifting yesterday.

Warm-up – 3 Sets

  • 10 PVC Passes
  • 50’ Bear Crawl
  • 15 Hollow Rocks
  • 20s Hollow Hold
  • 50 Jump Rope
  • 10 DU

Strength – Push Press

  • 5×45#
  • 5×95
  • 5×125
  • 5×145
  • 5×165
  • 5×185
  • 5×195
  • 3s Pause at the top & slow eccentric
    • 3x5x165

Put on the belt with 165 and up. Felt pretty good, but 195 was enough. Did all sets TnG, even the pause ones which wasn’t easy to do with the slow lowering phase.

Conditioning

  • 6:00 AMRAP
    • 20 DU
    • 20 Burpees
    • 20 Pull-ups
  • 2:00 Rest
  • 6:00 AMRAP
    • 15 DU
    • 15 Burpees
    • 15 T2B
  • 2:00 Rest
  • 6:00 AMRAP
    • 10 DU
    • 10 Burpees
    • 10 Wall Balls

All about the burpees. I tried to keep a good rhythm and just breathe through them during every AMRAP. I went 10-10 and 10-5-5 on the pull-ups for 2+24. I did all 5s on T2B to get 2+27. Normally I would say doing 10 dubs is pointless because it takes longer to pick up the rope than it does to do the reps, but on 3 of the 4 sets I missed at 8 reps. Concentrate! There is no place to rest in that third AMRAP, where I got 3+22. I think that adds up to 126 burpees for the day.

Ugly Combo

Another got one! Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper
  • Bottom Squat Hold
  • Dead Hang
  • 5 Sets
    • 5 Clean Pulls
    • 4 Power Cleans
    • 3 Front Squats
    • 2 Squat Cleans

I used 45# for 3 sets and 75# for 2 sets.

Weightlifting

Clean Pull + Power Clean + Squat Clean

  • 1 @ 95#
  • 1 @ 115#
  • 5 @ 135#
  • 5 @ 155#

Stayed light. I’m not going to rush back and fuck things up again, especially since a 175# clean did me in on the last tweak.

Conditioning

4 Rounds

  • 25 Deadlifts (135#)
  • 25 Wall Balls (20#, 10′)

Ewww! I cut back from the 165# Rx and wore my belt, loosening it up during wall balls. I went 10-8-7 on each round of deadlifts. 15-10 on the first 3 rounds of wall balls and then 25 unbroken to finish in 9:37. Went much better than I expected.