Longer Than Forever

Yesterday Alex came by and put a new shut-off valve on the gas line for the garage heater. I hadn’t been able to turn it on since last winter. So nice to be able to heat the place up again for workouts!

heater-back-in-action.jpg

Active Life – Single-leg Bias

Warm-up – 2 Rounds

  • 5/5 Lateral Box Step Ups (30″)
  • 10 Squat Press Outs (25# plate)
  • 10 Groiners

Workout – 3 Sets

  • 10/10 Front Rack Box Step Ups (24″, 95#)
  • 1:00 Rest between legs

Challenging!

Conditioning

  • 25 Burpees
  • 25 T2B
  • 25 MB Cleans (20#)

After looking at the Active Life stuff I had a feeling it would take a lot of time, so I wanted a sprint workout. This did the trick. Clock was at 1:18 after the burpees, 2:33 after toes to bars, and finished at 3:52. I went 6-5-5-5-4 on the T2B. Didn’t feel like a very good time for that workout.

Active Life – Back Max – 3 Rounds

  • 5x Pallof Series (blue band)
  • 100m/100m 1 Arm Farmer Carry (70#)
  • 5 Evil Wheels
  • 12 Good Mornings (75#)

The Pallof Series took forever because it ended up being 60 reps per round. I think I’m taking the instructions too literal on the reps because if I would have held each rep as long as it said it would have taken me well over 5 minutes. I did 6 laps (3 in each direction) around the garage for 100m. The 3 rounds of this took just shy of 30 minutes!

Reps and Holds

I’m a little sore from the bench presses yesterday and my back has been a bit tight.

Active Life – Warm-up

  • 30s/30s Foam Roll quads
  • 10 Eccentric Knee Flexion
  • 5/5 Lateral Box Step-ups (30″)

The step-ups should be for max height to work on hip flexion. I don’t think I could go much higher or I’d need to start pressing with the grounded leg.

Active Life – Single Leg Bias

3 Sets

  • 6/6 Front Rack Box Step-ups (30kg, 24″)

Supposed to be a moderate weight and this felt about right.

Gymnastics

10:00 EMOM

  • 3 Muscle-ups

Hadn’t done a muscle-up on the rings in ages. I had a minor issue not getting one shoulder through in set 7 or 8, but saved it and wasn’t in danger of any other misses. These felt really good.

Weightlifting

Warmed up snatches with

  • 5×45#
  • 5×75
  • 2×95
  • 2×115
  • 2×135

10:00 EMOM

  • 2 Power Snatch
    • 7 sets 155#
    • 2 Sets 165
    • 1 Set 175

My back was definitely tight, but it helped me focus. First set felt heavier than I expected. After getting going, I was feeling good so increased for the last 3 sets.

Active Life – Back Max

10:00 for quality

  • Bent Knee Hollow Hold: 3-5 breaths
  • Side Plank: 3-5 breath hold on each side
  • Superman Hold: 3-5 seconds

Was holding each position for 10-15 seconds. Got in 9 or 10 cycles through.

More Gymnastics

They wanted to do some handstand holds so I joined in. Originally had them programmed for today anyway before replacing with the back max work.

5 Sets

  • 40s HS Hold
  • 20s Rest

No met-con today, but got in a lot of good work.

Heavy Touch-n-Gos

Lower body is sore from yesterday. Went to the 4:30 class and got there early to do some extra warming up.

Warm-up

  • Crossover Symmetry Activation
  • 3×8 Reverse Hyper (210#)
  • 2:00 Double Unders (172 reps)
  • 1:00 Bottom Squat Hold
  • 50 Jumping Jacks
  • 10 Air Squats

Strength – Back Squat

  • 8×45#
  • 6×135
  • 4×185
  • 4×235
  • 10:00 EMOM
    • 5x2x255
    • 3x2x275
    • 2x2x295

Originally planned to stay at 255 pounds and ease my back into lifting again. Felt good so pushed on. Maybe too much though. Wasn’t wearing lifters or a belt. We’ll see how I feel in the morning.

Conditioning

20:00 EMOM (alt)

  • 4 Power Snatch (155#)
  • 12 Weighted Step-ups (20″, 35# KBs)

Rough! Managed to finish all of the snatches touch-n-go with no misses. I have never done anything close to that many heavy unbroken sets. My hands got real sweaty from having the arms hanging with the step-ups and everything dripping down on to them. I was doing 6 step-ups in a row before switching legs so it would be faster. Still was taking over 30 seconds to do them though.

Midline

  • 100 Sit-ups

Didn’t even look to see what time I started on the clock. Wasn’t going to be close to a PR anyway. Still did them unbroken though.

Rest day tomorrow!

Team Series Week 1

Got in the final two workouts in the evening.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • Bottom Squat Holds
  • Shoulder Stretching

Team Series Event 1

  • Females complete:
    • 100 double-unders, each
    • 75-calorie row, total
    • 50 dumbbell step-ups, total (30# DBs, 20″)
  • Then, males complete the same with (45# DBs, 24″)

I went unbroken on my dubs, pulled 40 cals at about 1,800 cal/hr, and we alternated in the step-ups with 8-10-7 each. Michelle and Jess finished at 11:11 and we were done at 18:34.

Team Series Event 3

42-30-18 (30:00 time cap)

  • Muscle-ups, with static deadlift hold
  • 350-lb. partner deadlifts

* The 45-lb. barbell must be loaded with 135 lb. on one side and 170 lb. on the other side.

* Each person must complete a rep during each round

Jess and I paired up on the bar. Brian and I did 10 rounds on the muscle-ups, each doing a double, then Michelle or Jess would make an attempt if they wanted to. They didn’t get any muscle-ups so we finished with 40 reps well before the time cap.

Week 1 in the books. Next one in about a month. It’s been something different and fun to do these workouts.

Team Series Event 2

More team series tonight.

Warm-up

  • 3×8 Reverse Hyper (210#)
  • Bottom Squat Hold
  • 5 Shoulder Press (45#)
  • 5 C&J (95#)

Team Series Event 2

As FF and MM pairs, 20:00 AMRAP

  • 30 C&J (females)
  • 30 C&J (males)
  • 30 C&J (females)
  • 30 C&J (males)
  • Etc.

Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.

Females use 95, 105, 125, 145, 155, 165#

Males use 135, 155, 185, 225, 245, 265#

We were flying through until Jess tweaked her back when the girls were 8 reps into¬† 125#. She’s coming back from a pretty scary tweak so smart to stop before really getting hurt. So our score was a 128 with a tiebreak of 8:39. There was still 9:53 on the clock when we stopped. Bryan and I flew through those first two Graces in 1:41 and 1:51.

After making sure Jess was ok, Michelle, Bryan, and I continued on alternating sets of 5 with our 125# and 185# bars. Then I think Michelle went with 135#. We put ours up to 225# and I knocked out 5 singles. Have never tried that and really needed to think about what I was doing after the first rep or two, but continued doing power clean & push jerks. Got in one more rep after they did some.

Team of 3

The 3 of use decided to whip up a version of Event 1 to try out.

  • 100 DU (each, going one at a time)
  • 150 Row calories (total, doing 25 at a time)
  • 105 Weighted Step-ups (total, 5 at a time with 30/45# DBs and 20/24″ box)

Took us 15:13 I think. Was a really good workout. Michelle started, getting 100 unbroken dubs for the first time, Bryan went next and got in a PR of 80-some unbroken during his hundy, then I went 3rd and got mine unbroken too. Kept the same order throughout.

Legs are going to feel tired tomorrow.

Better Back

Went out and walked a quick 9 holes late last night in the heat and then got a decent sleep again. Back was stiff and had a few pain shots getting up and just after waking up. Feels pretty good once I get moving though. In for Super Sunday after missing last week.

Accessory

12:00 EMOM (alternating)

  • 8 Step-ups (2×35# KBs, 20″)
  • 10 Reverse Hypers (210#)

Conditioning

  • 50 C&J (135#)
  • * 1:00 work/rest until finished

I did the first 10 touch-n-go and then got 5 more in that first round. Did 5 touch-n-go in the second minute and then 7 more. Dropped all the rest, going 12 and 11 in the last two, to finish at 6:49, including the 3×1:00 rest. I did wear the belt to help with my back and it felt good.

I was trying to think of what would be a good time for this and kept coming back to 5 rounds. I thought the pace would drop off a lot more after the first round, so I was pretty happy to get done in 4 rounds with time to spare.

30-20-10

  • HR Push-ups
  • Goblet Squats (53/35#)

I did sets of 6×5 push-ups, 20-10 squats, 5×4 push-ups, 12-8 squats, 6-4 push-ups, and 10 squats to finish at 5:47.

Midline

10 Rounds

  • 20s L-sit
  • 25s Rest

We did 8 rounds a couple of weeks ago, but it was the first thing of the day. Tough going today. I did the first 5 on rings, then 2 hanging from the bar, and finished with a fight for the last 3 on the rings.

2 Mile Test

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Shoulder stretching
  • OHS – 6×45#, 6×75#, 6×95#

Conditioning

12-9-6

  • C2B Pull-ups
  • OHS (115#)

Over the course of the week I toyed around with different rep schemes before finally settling on this one. Worked out great. Was a solid little burner. I went 12, 5-4, and 3-3 on the C2B. They got really hard after the OHS. Fought to get every set of squats unbroken. Finished in 3:07.

Accessory

6:00 EMOM

  • 8 Weighted Step-ups (2×26# KB, 20″)

* Light enough to put all weight on foot that is on the box. Do not push off the ground with the other leg.

If I would have gone any heavier I think I would have been pushing off with my other leg. This allowed me to focus on working the one leg.

Run Every Day

2 Mile Run

We rarely ever do “longer” runs in CrossFit, so I figured I’d get in my run for the day and have everyone share in the fun. I started out a little too hot, but fell into a decent pace during the first mile. RunKeeper (log) said about 7:26. I started falling off in the 2nd mile, but tried to make up for it in the last 1/4 of a mile. Finished the 2 miles in about 15:18. I would have liked to be close to 14:30, but not too bad. Curious how different my time would have been if we ran first thing.

Midline

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Changing up instead of 20/10s was much better. Allowed me to keep going throughout. Got 11 reps ever round for 88 total.