Year 5

I started CrossFit 5 years ago!!

Didn’t have candy to pass out so I hid out at the gym for a couple of hours.

Clean

  • 5x20kg
  • 3×40
  • 3×60
  • 2×75
  • 1×85
  • 1×93
  • EMOM
    • 5x1x101
    • 5x1x108
    • 5x1x115
  • Heavy Single
    • 1×120
    • 1×124
    • Clarked 128

My head is my biggest obstacle.

Clean Pull

  • 3x117kg
  • 2x3x124

Clean Deadlift

3 reps with a pause at the knee + 1 rep floating

  • 1 set @ 111kg
  • 2 sets @ 117

Pause Back Squat

3 seconds pause in the hole.

  • 2x100kg
  • 2×112
  • 3x2x121

Midline

5 Rounds

  • 20 Hollow V-ups
  • 20 Russian Twists (53# KB)

Those V-ups were terrible after round 1; had to break them up way too much. Did all of the twists unbroken and finished in 6:40.

Dip Commitment

Feeling lazy and tired today. Body feels beat up from the class met-cons yesterday too. Out in the garage after the Lions game.

Split Jerk

  • 5×45#
  • 3×95
  • 3×135
  • 2×165
  • 1×195
  • 1×215
  • EMOM
    • 5x1x235
    • 5x1x250
    • 5x1x265
  • Heavy Single
    • 1×275
    • Miss 285

I gave up during the dip on the first attempt with 265, but racked it right back up and nailed it. Mental games! Nice to still be able to go up after so many heavy singles in the EMOM.

Push Press

  • 5x3x205#

Back Squat Jump

  • 3x3x95#

Skipped out on the ab work. Happy to still get in a pretty solid session feeling tired.

Twice a Partner

Feeling a little rough from last night, but made it to class. Warmed up with a 1,000 meter run.

Strength

Romanian Deadlift

  • 7×45#
  • 7×135
  • 7×185
  • 7×205
  • 4x7x2225

Stood on a 55# competition plate and did all sets with a neutral grip.

Conditioning

8:00 Partner AMRAP (alternate rounds)

  • 10 cal Row
  • 5 Power Cleans (155#)

Paired up with Bryan. Should have tried going unbroken on the cleans from the go, but we didn’t try until our last 2 rounds each. I went first and got through 6 rounds. We got 11+4 total. Rested 3:00 before a second AMRAP…

8:00 Partner AMRAP (alternate rounds)

  • 3 Power Snatch (115#)
  • 6 Toes to Bar

Bryan went first and we got 17+6, so I was able to get through 8+6. Real nasty on the grip. Everything unbroken.

Snatch Lockout Sucks

Legs were feeling heavy this morning. Went to the gym tonight and Alex worked in with me on the snatch work. First day of Catalyst OTM Week 5.

Snatch

  • 5x20kg
  • 3×35
  • 3×45
  • 3×55
  • 1×65
  • 1×72
  • EMOM
    • 5x1x78
    • 5x1x83
    • 5x1x88
  • Heavy Single
    • Miss 90
    • 1×90
    • Miss 92
    • Miss 92

I was rushing with the first rep at 88 due to 2 of us lifting in the minute and the weight change. Picked the bar back up and made the lift though. It was getting squirelly with the 88s but I made the rest of them. Not a good performance with the heavy ones after. I can’t get that shit locked in. 😦

Snatch Pull

  • 3x90kg
  • 2x3x95

Snatch Deadlift

3 Pause reps (knee) + 1 Floating

  • 85kg
  • 2 sets @ 90

Back Squat

First rep of each set has a 5 second eccentric tempo.

  • 3x70kg
  • 3×90
  • 3×110
  • 3×122
  • 3×131
  • 3×133
  • 3×135
  • 3×137

Things were feeling rough on the way up, so I scaled back from 3 sets with 137. Actually started feeling better in those last 3 sets so I think I could have made the prescribed weight.

Midline

  • 5 Sets
    • 30s L-sit (hands on boxes)
    • 1:00 Rest
  • Rest
  • 3 Rounds (for time)
    • 5/5 Turkish Get-ups (35#)

Tried something different by using the boxes today for the L-sits. Definitely a lot easier on the arms without holding on to the rings or parallettes. I decided to go lighter on the get-ups and just get them done because I was almost at 2 hours already. Alternated arms every 5 reps. Finished in 4:55.

Heat It Up

Planned to go to class today, but when I heard burpees (80) were on the menu again, I had second thoughts. When it started snowing, the decision to stay home and heat up the garage was easy. Picked a workout I haven’t done in 3.5+ years.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 9 Deadlifts (45#)
    • 5 Step-ups (24″)

Conditioning

15:00 AMRAP – CrossFit Games Open Workout 11.2

  • 9 Deadlifts (155#)
  • 12 HR Push-ups
  • 15 Box Jumps (24″)

Did all box jumps with step or jump down. Not rebounding made a huge difference from my previous score of 10+6. Only got through 8+14 today. The push-ups were probably considerably slower too, since I weigh a lot more. Only time I really stopped though was during the push-ups. I split them up to 7-5 each time.

That’s all for today. Don’t always need 3+ sections to a workout session.

Make It 7

Out in the garage in the evening.

Snatch

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • 1×135
  • 1×145
  • 1×155
  • 1×165
  • 4x1x175

Missed 155 trying something different, but reset and got it.

Clean & Jerk

  • 5×45#
  • 3×95
  • 3×135
  • 2×165
  • 1×185
  • 1×200
  • 1×215
  • 4x1x230

Cleans felt a little heavy today.

Front Squat

  • 2×235#
  • 2×260
  • 2x2x275

These felt really good! Didn’t wear a belt at all and was able to stay upright.

Accessory

28:00 EMOM (alt)

  • 5 Strict HSPU
  • 6 Evil Wheels
  • 8 Ring Rows (feet elevated)
  • 15 Lying Leg Lifts

Set the clock for 20:00, planning on 5 times through, but the handstand push-ups were holding up so I went 2 more sets through.

Put a bow on deload week. Hopefully I can get in the next full week of the program before I leave the country. Then that might be it for dedicating time to lifting.