Volunteer Burpees

My WHOOP recovery score was still only 39% this morning, but I have a lot more energy today. Had to knock out conditioning before lunch because I had an appointment to get the back window of my truck tinted.

Year of the Engine – Interval

15 Rounds

  • 45s Row
  • 45s Rest

Did 15 rounds of 1:00/1:00 at a pace of 1:39/500m two months ago, so wanted 1:37-1:38 here. Got 231-232 meters every round and could have gone a little faster.

Went to the gym at 4.

Warm-up

3 Sets

  • 10 Reverse Hypers (160#)

2 Rounds

  • 15 Air Squats
  • 10 cal Row
  • 10 Wall Balls (20#, 10′)
  • 5 Good mornings (45#)

Strength & Midline

Deadlift

  • 10×35#
  • 5×125
  • 5×145
  • 5×165
  • 5×185
  • 10×215

Lifted with the girls so I didn’t try to go too heavy. That last set wasn’t feeling great. In between sets of deadlifts…

4 Sets

  • 1:00 Weighted Plank (45#)

These felt really easy.

Conditioning

15:00 AMRAP

  • 15 Wall Balls (20#, 10′)
  • 15 Burpees
  • 5 Bench Press (185#)
  • 1 Legless Rope Climb (13′)

I did the burpees instead of 200m runs to give my calf a little more time and especially after feeling weird from the box jumps the other day. Going from wall balls to burpees to bench wasn’t pleasant. Got through 5+16.

Fall is Here

Went to the 10am class. Haven’t been to class or done a metcon since last Friday and was up late drinking wine.

Warm-up

  • Bottom Squat Hold
  • PVC Pass-thrus
  • 2x
    • 10 PVC Good Mornings
    • 200m Run

Strength

Romanian Deadlifts

  • 8×45#
  • 4×155#
  • 4×205#
  • 5x4x235#

Got out the 4″ platform to stand on with 205 and above. With all of the ROMWOD my hamstring flexibility is improving a lot.

Conditioning

16:00 AMRAP

  • 10 Push-ups
  • 10 Wall Balls
  • 10 Deadlifts (155#)
  • 200m Run

About 20 meters short of finishing a 7th round. Need to push the pace on the runs more with something like this especially when I wasn’t struggling with the other movements and they didn’t interfere with each other.

Midline

30s Weighted Plank

  • 55#
  • 2×80#
  • 100#
  • 125#

Relatively easy today. Should have done longer holds since it was programmed at 30-60s.

Will do a long 44 minute ROMWOD today. Update: completely forgot about it with a packed sports day.

Attending Class

Last night I was feeling sore in my outer pecs. Must have been from the 5×5 push press the day before. Still a little sore to the touch today. Did a 20 minute ROMWOD this morning and walked 18 holes on the golf course in about 2 hours and 30 minutes.

Went to the 5:30 class at Intuition, my first class other than a Sunday in a long time.

Warm-up

  • 3 Rounds
    • 10 Air Squats
    • 30s Wrist Stretch
    • 20 Mountain Climbers
  • Front Squats
    • 5×45#
    • 5×95
    • 5×135

Strength / Power

14:00 EMOM (alt)

  • 15 cal Row
  • 5 Front Squats (185#)

Nasty! Took me just over 30 seconds for the first row and it crept up every round, hitting about 40 seconds the 7th time through. So no much rest going into the squats, which made them heavy! Could not recover going into…

Conditioning

10-8-6-4-2

  • Power Cleans (135#)
  • Over the Bar Burpees
  • 200m Run

I was ok with the cleans, because I was not going to drop the bar, but my heart rate and breathing were still up there from the previous piece so I couldn’t push the burpees or run. Finished in 10:40.

Midline

Weighted Plank (30 seconds)

  • 3×55#
  • 2×80#

Set 1 was the worst I think. I was shaking so much. Got my breathing under control and tightened up for the other sets.

Did not feel very good after this workout. Not sure if it’s my lack of metcons lately or if the pile of McDonald’s I ate less than 3 hours before was a factor.

Work Up Quick

Got to the gym around 5. Figured it would be a good idea to get in some heavy snatches in case some sort of max is coming in the Open.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Snatch Warm-up Complex (45#)
  • Pass-thrus

Snatch

  • 3x40kg
  • 3×50
  • 60
  • 63
  • 66
  • 69
  • 72
  • 75
  • 78
  • 81 (missed first attempt)
  • 83
  • 87 (missed first attempt)
  • 90

Starting at 60, Bryan and I went back and forth without much rest other than changing the plates. Worked up in less than 20 minutes because I wanted to do the 5:30 class. Felt like the make at 90 was a good place to stop. Was rusty for sure, so need to get these in more often. I much prefer lifting like this though instead of taking 40-50 minutes.

Strength – Shoulder Press

Class was programmed as 3 rounds of these sets:

  • 3 @ 85%
  • 2 @ 90%
  • 1 @ 95%

I based mine off what my max should be (180#) after a recent triple with 170#.

  • 6×45#
  • 3×95
  • 3×115
  • 3×145
  • 3 Waves
    • 3×155
    • 2×162.5
    • 1×170

I was questioning myself during the first wave, but they actually got easier the next two times through.

Conditioning

“Wall Ball Kalsu”

  • 100 Wall Balls (20#, 10′)
  • 5 Burpees EMOM (Starting at 1:00, so first minute is free)

I don’t like it this way because it doesn’t read correctly and it’s not how you do Kalsu. 🙂 You should start with the burpees as soon as you start the clock. But it’s good to vary things, right? I’ve done it the proper way, in 5:54, a year ago. Today the wall balls felt really light and I was getting in a lot more each minute than I did the other time. Started with 30, then 3 sets of 18, and a final set of 16 to finish in 4:50. I was kind of mad I dropped the wall ball early in the first 2 sets of 18 too, with about 6 seconds left. I could have gotten in 2 more each of those sets.

Update: I found where we did it this same way in October and it took exactly 5:00 then. I’ll take a 10 second improvement! 😀

Midline

8 Rounds (Tabata)

  • 20s Weighted Plank (45#)
  • 10s Rest

This was the worst part of the workout! I wanted to quit after round 4, but made it all the way through them.

Turkey Eve

My quads felt pretty smoked last night after the workout. In for the 9am class.

Warm-up

  • 2×8 Reverse Hyper (210#)
  • 2 Rounds
    • 15s Jumping Jacks
    • 15s Air Squats
    • 15s Toe Touches
    • 15s Hip Circles

Strength: Deadlift

  • 10x20kg
  • 6x70kg
  • 3x110kg
  • 3x130kg
  • 8:00 EMOM
    • 3x150kg

Conditioning

10:00 AMRAP

  • 30 Wall Balls (20#, 10′)
  • 20 Push-ups
  • 10 Hang Power Cleans (115#)

Went 18-12 on wall balls, all sets of 5 for push-ups, and unbroken on the cleans. Went 24 unbroken wall balls at the end to finish with 3+24.

Midline

6 Sets

  • 30s Weighted Plank
  • 1:00 Rest

Used 45-70-70-90-90-100#.

Accessory

4 Sets

  • 12 Weighted GHD Sit-ups (20#)
  • 6 Strict C2B Pull-ups

Planned to do 6 sets, but when I got into that 4th one my upper abs were burning way too much. I fought through them. Didn’t think the planks were that bad, but evidently combined with the other stuff it was some great work.

Back in Michigan

Got home yesterday from Park City and planned on going to the 9am class. Didn’t wake up until 8:45 though. Was great to sleep with some humidity after it being so dry in Utah and in my own bed as well. I went in to CrossFit Intuition around noon.

Rowing WOD Week 12 Session 1

  • Part A – 4 rounds
    • 2,000m
    • 5:00 Rest
  • 5:00 Rest
  • Part B – 2 rounds
    • 500m
    • 3:00 Rest

The 2k rows were done at 20-22-20-22 s/m, making the 2nd two faster. Kept up with increasing the rate 1s for every stroke/minute. The 500s were set to be done at the 2k race pace. Since I started them off as the start of the race, the average pace is below my 1:41 goal, but I settled in around 1:40-1:41 after 200 meters or so.

Could definitely tell the difference being back in Michigan with so much more oxygen available. Looking forward to enjoying the effects of the altitude for the next few days or week and excited to test the 2k later this week.

Went back to the gym for the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 2×8 Reverse Hypers (210#)

Strength: Shoulder Press

  • 8×45#
  • 6×95#
  • 4×125#
  • 2×145#
  • 1×155#
  • 1×165#
  • F – 175#
  • 1×175# (PR match)

That’s a couple times recently where I’ve matched my previous best from last November. I haven’t been consistent on a lot of my strength work though and have put a lot of focus into rowing over the last 12 weeks, so I guess keeping steady should be okay. I also held that last rep overhead for a count of 20.

Conditioning

10:00 AMRAP

  • 7 Deadlifts
  • 7 Power Cleans
  • 7 Push Jerks

I used 115# and set a goal to do unbroken rounds. I then took probably 30-40 seconds of rest after most rounds. After doing that for 6 rounds, I took a shorter rest and did the cleans in singles. Ended up with 7 rounds plus 5 deadlifts. The cleans and jerks started to get hard in those unbroken rounds. Good challenge after not touching weight other than some thrusters last week.

Midline

Weighted Planks (45#, on hands with straight arms)

  • 5 x 45s
  • 1 x 2:00

Went for broke on my last one. I was shaking like crazy. Probably had about 1:00-1:15 rest between attempts alternating with a partner.

Almost Back

Third night in a row I was in bed by 10. That’s some kind of record. My HRV shot up from 85 to 111 though; that’s how you recover! In for the 9am class at CFi.

Warm-up

  • Crossover Symmetry Activation
  • 100 Walking Lunges
  • Bottom Squat Hold
  • Zombie Kicks
  • Squat Broad Jumps

Strength

Back Squat

  • 20×45#
  • 8×135#
  • 6×185#
  • 4×225#
  • 3×265#
  • 2×295#
  • 2×315#
  • 2×325#
  • 2×335#

We did 5 push-ups after each set of squats, though I forgot to do them after the empty bar set, so it was 40 total. I’ve done 340# for a triple, so nearly back to normal loads. Positioning felt solid through every lift. I’d say I’m actually in a better place with my squats than I ever have been before. I’m paying a lot of attention to quality reps and it’s paying off. That was day 23 of squatting every day.

2014-05-05-back-squat-potentials

Conditioning

  • Buy-in: 40 Sit-ups
  • 5 Rounds
    • 8 Thrusters (95#)
    • 16 American KBS (53#)
  • Cash-out: 40 Sit-ups

We did this one exactly 3 months ago when it took me 9:34. Today I shortened up my rest between movements and pushed through. Everything unbroken with a steady pace. Sit-ups still pretty slow. Finished in 9:05 for a 29 second improvement.

Midline

Weighted Planks

  • 4 sets 45s (55#)
  • 1 set 1:00 (55#)

So much sweat!

Lunge University

  • 150 Weighted Lunges (33#)

Threw an empty women’s bar on my back and knocked them out without stopping. Finished in 6:50.

Did Crossover Symmetry Iron Scap and called it a day.