Two Wheel Super

Tired this morning. Probably because I knew what was coming. Thursday is not my favorite morning. Warmed up with 3:00 Air Dyne (1.48km).

Coffee Squats

Back Squat

  • 20×45#
  • 10×135#
  • 5×165#
  • 5×195#
  • 20×225#

Wore the belt. Wasn’t as bad as I was expecting, but it’s always a fight no matter what is on the bar. I thought I was taking a video, but evidently I set the GoPro for pictures instead of video so didn’t get anything. Did all the work in about 20 minutes this morning since I got a late start.

I was regretting those Super Squats after Kevin posted the CrossFit Intuition WOD.



  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 10 Air Squats
  • Hamstring Stretching



  • 10×45# (slow reps)
  • 5×155#
  • 5×245#
  • 4x5x295#
  • AMRAP 295# (15)

Nice back bump and started to feel a burn in my hamstrings with that max rep set.


Everyone else rushed through the strength work, so I only did 2 sets of dubs, getting 95 and 43.


20:00 AMRAP

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

Yeah…was not looking forward to all the squats after super squatting this morning. I haven’t done a full Cindy in 2.5 years. Had a nice steady pace, making sure not to go out too hot and red line in the first 5 minutes. Push-ups were solid until the last 4-5 rounds when I had to pause once in each set. The air squats actually felt pretty good, but did start to burn pretty bad at the end. I set a PR by almost 2 full rounds and I’m 20+ pounds heavier now. Got through 22 rounds plus 5 pull-ups. Should have dropped for a few push-ups but I had enough.

Walked 200m and then did Crossover Symmetry Plyometric.

Lunge Sandwich

Squat day 17. Here we go. Warmed up with 100 walking lunges that took 3:58.

Coffee Squats

Front Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 6:00 EMOM
    • 2x5x225#
    • 2x3x255#
    • 2x2x275#

That was a good one. Originally I was going to use 285# for the doubles at the end but the triples were feeling rough with 255 and I wanted to be able to keep good positioning.

Strapped on the 20# weight vest and did 200 more walking lunges at a relaxed pace. Took me 9:14 but still got me sweating.

Wednesday night, so off to CFi in the evening. Warmed up with Crossover Symmetry Activation and then did this little number…

3 Rounds NFT

  • 75 DU
  • 10 Reverse Hypers (260#)
  • 5 Back Extensions (15#, 51X3 tempo)

Did the first two rounds of dubs unbroken and then got 49 in the last round. Those tempo back extensions create such a pump in my low back.

No B.S. Bench Press

Starting a second cycle of the program. Alex and Bryan are joining us this time around.

  • 10×45#
  • 5×135#
  • 5×185#
  • 5x5x205#
  • AMRAP 205# (12)

Starting up 10# over the base number from the previous cycle. It the AMRAP that’s 2 reps more than I got with the 195# last cycle. Excited to see how the extra accessory work I’m adding on Sundays helps out.


Snatch Balance

  • 5x20kg
  • 2x3x40kg
  • 2x3x50kg

Bringing the weight back down doesn’t feel very good on my shoulders so probably won’t be doing that for snatch work again anytime soon.

Clean Pull + Clean + Push Jerk + Split Jerk

  • 60kg
  • 70kg
  • 80kg
  • 90kg
  • 3×1 100kg

The push jerk was an interesting twist in this complex and so was bringing it back down to the rack for the split jerk. No misses.

Finished up with Crossover Symmetry Iron Scap.

Playoff Hangover

red-wings-24-years-towelGot home late from the Red Wings playoff game last night. My HRV somehow recovered up to a 102 this morning from the 93. Not really sure I buy into the whole HRV thing because that was shitty food, beers, and not great sleep. Doesn’t add up to great recovery if you ask me.

Out in the garage at 8:30. Warmed up with 5:00 Air Dyne (2.35km).

Coffee Squats

Pause Back Squats (1s in the hole)

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 3×245#
  • 3×265#
  • 3×285#

Yeah buddy! That woke my ass up. 🙂 I’ve never done any pause squat with that much, even for one rep.

Around 5 I took a little break from work.

  • Crossover Symmetry Activation
  • P90X YogaX (30 minutes until the first break)
  • Crossover Symmetry Plyometric

Pressing Combo

Did a bunch of yard work yesterday and was feeling pretty beat up from the workout. My body isn’t used to those heavy clean and jerks. Got to bed early for a good night of sleep. My HRV is way down to 93 this morning, but only orange not red. Tomorrow is going to be my “rest” day this week because of plans I have today. Will take it a bit easy in the 9am class today. Out in the garage at 7:30 in the morning. Warmed up with 3:00 Air Dyne (1.42km).

Coffee Squats

Front Squats

  • 10×45#
  • 5×135#
  • 5×175#
  • 5×205#
  • 5×225#
  • 5×245#
  • 5×265#

Had to fight a little and concentrate on positions. Not so much that I felt compromised though. Wore a belt for the last 2 sets.

Body lies so much. Last rep felt much tougher than the video shows. Happy to be keeping pretty good positions throughout the set.

In for the 9am class…


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus


5 Rounds

  • 30s Air Squats
  • 30s Rest

I got 24-26-27-28-29 for a total of 134. Burned, but pretty good.


2 Shoulder Press + 2 Push Press + 2 Push Jerk

  • 45#
  • 75#
  • 95#
  • 115#
  • 125#
  • 130#
  • 135#
  • 140#
  • 145#
  • 150#

Fun complex to get in extra work with the weight.


7:00 AMRAP

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

Didn’t step on the gas and kept the load light. Did 6 rounds plus 7 deadlifts and 4 wall balls. 8+ is doable.

Did Crossover Symmetry Iron Scap and the back/leg stretches before taking off. I’m interested to see what my HRV will end up being tomorrow. The front squats weren’t actually too far off the most I’ve done for a set of 5 and the pressing complex was pretty heavy, but I only went about 80% at the metcon.

2 Weeks of Squatting Every Day

I keep getting up earlier than usual and I’m not too happy about it. My upper body seems a little tight this morning from the 84 pull-ups. Didn’t rush out to the garage this morning since I have a lot more time to work with on Sunday mornings.

Switched it up with 100 Walking Lunges (20# vest) for my warm-up. It took me 4:30 to do them.

Coffee Squats

2 Front + 5 Back

  • 45#
  • 135#
  • 175#
  • 205#
  • 225#
  • 245#
  • 265#

Up 30 pounds over what I did last Sunday for this complex. This is the most weight I’ve had on the bar yet and it’s still well below the 295# I’ve done for this combo before.

That completes 14 days in a row at the squat rack. I’ll keep slowly increasing the weights and over the next two weeks I’ll hopefully be back to typical squatting loads. I’ve really been enjoying the morning squats as a way to kick off my day. Haven’t noticed any additional fatigue from them and don’t think they’ve been affecting my other training negatively. If anything they are probably helping. Don’t think I’ve mentioned the stretching routine recently, but I’ve been continuing to do it at least once a day, except when I do the 90 minute yoga workout.


4 Sets

  • 10 Incline DB Bench Press (45°, 40-45-50-50# DBs)
  • 10 JM Press (45-65-65-65#)

Going to try adding in some bench press accessory work on the weekends to see if it’ll help getting to 300#. Holy Shit! The JM Press is no fucking joke. There are a couple of variations out there. I used what looked to be the hardest one and I’m pretty sure I got that right. Wow!

I hope that didn’t smoke me too much for today’s workout. Super Sunday at noon…


  • Crossover Symmetry Activation
  • 1,500m Row (6:36)
  • Bottom Squat Hold
  • C&J
    • 4×45#
    • 2×95#
    • 2×135#


E2M 20:00

  • 2 C&J

Started with 155# and went up 10# each time, finishing at 245#. I think I wore the belt starting at 215#. Took my time with that last round, to make both reps. I squatted most of the reps but powered a few of the early ones when I wasn’t thinking. Last few rounds got rough. The cleans aren’t really a big deal for me, but I’m pumped to have made all of the jerks. We took about 5-10 minutes plus before starting the next part.


With a running clock, @ 0:00…
5:00 AMRAP

  • 5 MU
  • 10 Cleans (155#)

This is event 1 of the 2015 Masters Qualifier. Wanted to do some muscle-ups this weekend and this looked like a fun one to try. Was scared how this would go after all those heavy cleans, but it was just fine. I broke the MU into 3-2 every round and did relaxed singles for the cleans. Finished 2 rounds plus 5 muscle-ups and 2 cleans. It was fun doing some MU in a workout again.

I called on the group for some movements to make up the next two parts and then I came up with the rep schemes and how to split up the 4 movements.

@ 10:00…

  • 30 Wall Balls (20#, 10′)
  • 30 Push-ups
  • 30 Russian KBS (70#)

Wall balls and kettlebell swings were unbroken. I did the push-ups in 3 sets of 10. Finished in 2:50.

@ 20:00…

  • 150m Walking Lunges

I was excited when someone picked lunges and knew I had to put them solo. Finish the workout with a little Lunge University. 🙂 We went outside since it was a nice afternoon. I programmed it as 100 walking lunges, but after about 50 steps I went to chase Michelle down for extra credit since she was doing a lap. I don’t usually do them stepping through, but did to catch up and it’s so much faster doing them like that, but so much extra burn too. Finished in 4:03. I stopped counting the reps after deciding to go for the lap distance instead, but should have been about 150.


  • 60 Quarter Get-ups

Used a 53# KB and split this up into 10 reps per side at a time.

Knocked out Crossover Symmetry Plyometric before heading home. Kind of wanted to skip it, but was already feeling my shoulders smoked so I knew I should do it.

An hour or so later at home I am wrecked!

Closing in on a Power 200

My HRV recovered back up to 109 this morning and my resting heart rate was down 10 beats to 43. When the HRV was in the orange on Thursday morning, I should have probably held back a little in the workout that day. Active recovery to the rescue! I was up earlier than normal so chilled with my coffee before hitting the garage. Warmed up with 3 minutes on the Ski Erg (616 meters).

Coffee Squats

Pause Back Squats (5s in the hole)

  • 10×45#
  • 5×135#
  • 5×155#
  • 3×175#
  • 3×195#
  • 3×215#
  • 3×235#
  • 3×255#

I only planned on hitting 235#, but it was feeling so good I had to go another set. I first put 245# on the bar, but bumped changed my mind before going and was glad I did. Felt good!

Then to CFi for the 10am class.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus
  • 5 Hang Muscle Snatch (45#)
  • 5 Snatch Press (45#)

Power Snatch

  • 3×95#
  • 3×115#
  • 3×135#
  • 2×155#
  • 1×165#
  • 1×175#
  • 1×185#
  • 1×195# (PR)

Knew I wanted to go for that PR today when I saw snatch work on the board. Felt solid.


14 Rounds (Partner)

  • 12 Burpees
  • 12 Air Squats
  • 12 Pull-ups

Killed it with Bryan by going 6-6-12-6-6 every round. We picked up the pace in the last 2 rounds to finish at 13:51. Great workout and was nice to be able to knock out quick air squats.


2x with a partner (20#)

  • 10 Chest MB Passes
  • 10 OH MB Passes
  • 10/10 Side MB Passes
  • 10 Up MB Passes

Before heading home I did Crossover Symmetry Iron Scap for those shoulders.

In the Red

I’ve been checking my HRV almost every morning with ithlete for over 3 weeks. This is the first day I’ve had a red number and the first day my resting heart rate has been above 48; it was 53 this morning.

Today was already planned as a recovery day. My low back was feeling a little tight the rest of the day yesterday after pulling the deadlifts. Don’t really notice it this morning.

Warmed up with an easy 1,000m on the Ski Erg (4:57.5).

Coffee Squats

Front Squats

  • 10×45#
  • 5×135#
  • 5×165#
  • 3×195#
  • 3×215#
  • 3×235#
  • 3×255#

Day 12 at the squat rack is in the books. Felt really solid. It’s hard not to keep adding weight and push it, but I’m going to keep it slow. No need to rush things and get hurt again.

Before lunch, I took the sled for a walk. Loaded 90# on for a 115# total and went 1.35 miles in 27:50. The pavement wasn’t nearly as bad as I remember it being last year or maybe I’m just that much fitter. It did start to hurt around 3/4 of a mile. Never stopped though.