My legs and ass all still pretty sore from Tuesday. Walked 18 holes yesterday and it took awhile to loosen up. I might even be more sore today actually. My shins and ankles are pretty tight, probably from the box jumps, jump rope, broad jumps, or a combination of those. Out in the garage this afternoon since Alex’s wedding is tonight.
Warm-up – 4 Sets
- 5 Tall Cleans
- 5 Front Squats
- 5 Hang Squat Cleans (above knee)
- 5 Hang Squat Cleans (below knee)
I did 45-75-95-115#. Holy cardio!
Lifting – 5 Sets
Complex of Clean Pull + Clean + Hang Clean (below knee) + Hang Clean (above knee)
My plan was 135-155-175-195-215# On the clean with 175, my back buckled. It was the worst a back tweak has felt at the time of the incident. Hopefully the after effects are minor, especially with a golf outing in the morning.
So frustrating. I was looking forward to the WOD with HSPU, pull-ups, and lunges too. So instead I had to jump on the AD.
Went 7.16 miles.
Sore in a lot of places from the squats and thrusters. Went to the 4:30 class.
- 3 Sets
- 10 Reverse Hyper (140#)
- 20 Shoulder Taps
- 12:00 EMOM (alt)
- 45s Jump Rope
- 16 Russian KBS (35#)
- 8 Squat Broad Jumps
Worked up a hell of a sweat from that EMOM.
Clean Grip Deadlift (hook gripped everything)
- 4 KB Cleans (44# KBs)
- 8 KB Front Rack Walking Lunges (44# KBs)
- 8 Box Jumps (24″)
It was written as 10 rounds with a time cap of 10 minutes and using dumbbells. We don’t have many DBs, so I picked up a set of KBs. It was also supposed to be 6 lunges and I even said before the workout that I was going to do 3 one way and 3 back. But I got in the workout and was doing 8, when I finally realized my mistake in round 5. At that point, I decided to just roll with it the rest of the way. I did all box jumps today but stuck with the 24″ instead of doing the prescribed 30″. Finished exactly 8 rounds. Probably would have been about 9 if I hadn’t done 16 extra lunges and maybe even more if I wasn’t sharing a box.
Max overhand deadlift hold. We used 225# and did 2 sets without a hook grip and 2 sets with. I got 1:10, 0:45, 0:45, and 0:40. Ouch!
Went on a little golfing trip to Forest Dunes on Friday and Saturday. Then on Sunday I spend the day down in Dearborn for Maker Faire Detroit. Didn’t stress about missing workout and even took another day out of the gym yesterday to golf. So today was my first day working out since Thursday. I went to the 4:30 class.
My buddy Kevin and his business partner sold CrossFit Intuition to another member, who is renaming it to Mid Michigan Muscle with the tagline:
New Owner | New Workouts | New You
Everyone seems excited for the change.
- 3×10 Reverse Hyper (140#)
- 8:00 EMOM (alt)
- 45s Run / Row
- 45s Single Leg Glute Bridges (Switch legs every 5)
Paired up with another guy, knowing I’d stay light. Could feel I haven’t squatted much in 4 months.
E2M – 12 Rounds
I did each for 4 rounds and switched. Calories on the rower were 20-19-17-16. No idea on the AD. The run was about 140-150m, so short of 30 seconds of work. Got a nice headache from going hard.
Was going to sit out the extra credit, but at the last second I jumped in and made Gavin share his bar.
- 21 Thrusters (115#)
- 15 Thrusters (155#)
- 9 Thrusters (185#)
We just kept alternating sets. I did 12-9 on 115. When I picked up 155 it was heavy as fuck! Did two sets of 2, then 2 sets of 4, and a final set of 3. I did one rep with 185 and stopped there. My back was already tight from the back squats and I wasn’t going to push it too much. The clock was at about 7:00 when I stopped.