Sunday Morning Sprints

I set my alarm and got up early for some sprints. 7am over at Heritage High School.

sunday-sprints

There was a nice little chill in the air. Perfect for running. I warmed up with 800m of jogging.

E2M 20:00

  • 100m Sprint

Eased into the first few sprints so I didn’t pull a hammy or anything. Legs were really feeling it in the last 3 sprints. Walked 800m after I was done.

Spent most of the day helping out at the pro-am at Survival Fitness today and then went over to Kevin’s garage around 7:30.

Warm-up

3:00 Air Dyne

Olympic Lifting

I was using the blocks at mid-thigh again. I’d do 3 snatch deadlifts and 3 snatches. Used 65#, 95#, 115#, 135#, 145# (missed the first snatch), and then 155#, where I failed at 2 snatch attempts not fully committing to them.  Called it quits there because it just wasn’t in me for the day. The two hits at 145# were 10# higher than last week so I’ll take that as a success. Pretty tired from a long day and the sprints in the morning.

Strength

5/3/1 Bench Press – Cycle 2 Week 2

  • 5 @ 85# (40% of Training Max – warm)
  • 5 @ 110# (50% – warm)
  • 3 @ 135# (60% – warm)
  • 3 @ 150# (70%)
  • 3 @ 175# (80%)
  • 3+ @ 195# (90%)

I’m sore and tired from the throwdown on Friday, but managed to pull out 6 reps at 195# for an estimated max of 233.5#, which is just below the most I’d done from back in November. Maybe I’ll PR on bench press once this year yet. 🙂

Version 2 of the Garage Gym

This morning I finished organizing and cleaning up all of my equipment. Had to make room for the new GHD.

garage-gym-v2

I like how it turned out, but can’t wait to “remodel” the other side of the garage so I can get rid of everything non-gym related on this side. Maybe I should have expanded the garage with a heated addition.

Party of one in the garage around 8pm.

Warm-up

Ran 0.4 miles around the block.

Strength

5/3/1 Front Squats – Cycle 2 Week 2

  • 5 @ 110# (40% of Training Max – warm)
  • 5 @ 135# (50% – warm)
  • 3 @ 165# (60% – warm)
  • 3 @ 190# (70%)
  • 3 @ 220# (80%)
  • 3+ @ 245# (90%)

Knocked out 6 reps on the last set for an estimated max of 293.5#, just under my PR. Again the limiting factor is being able to breathe and stay conscious in these. I guess I should try to do them faster.

3 Rounds NFT

  • 10 Snatch Presses (75#)
  • 20 GHD Sit-ups
  • 5 GHR

I think I’m going to love having the GHD. I can easily get out there for 10 minutes to knock out some reps and improve these damn hips which seem to be failing a lot lately on stuff like T2B and pull-ups.

Conditioning

  • 5:00 Air Dyne
  • 10:00 Rest
  • 5:00 Air Dyne

Fun! 178 calories for 3.3km the first round and 186 calories for 3.37km the 2nd round. Have I mentioned I how much I love the AD2 more than the AD6?

Quads on Fire

Yesterday I walked 18 holes of golf and then got one of those massive headaches from the sun and heat. It was in the 90s and I guess I didn’t drink enough water out there. So my garage gym still isn’t all set back up with the GHD yet. In at 10am this morning and feeling great after 9.5 hours of sleep.

Warm-up

1000m Row

Strength

5/3/1 Shoulder Press – Cycle 2 Week 2

  • 5 @ 60# (40% of Training Max – warm)
  • 5 @ 75# (50% – warm)
  • 3 @ 90# (60% – warm)
  • 3 @ 105# (70%)
  • 3 @ 120# (80%)
  • 3+ @ 140# (90%)

I have a bit of the right elbow problem on shoulder presses too and that right elbow is also the one that gets sore after snatches or OHS most of the time. Hmmm. I got 6 reps @ 140# for an estimated max of 167.5#.

Deadlift – 5/3/1 Cycle 2 Week 2

  • 5 @ 165# (40% of Training Max – warm)
  • 5 @ 210# (50% – warm)
  • 3 @ 250# (60% – warm)
  • 3 @ 295# (70%)
  • 3 @ 335# (80%)
  • 3+ @ 375# (90%)

Crushed the deadlifts today with the day off yesterday. 10 reps for an estimated max of 499. BOOM!!

3 Rounds NFT

  • 8 Front Rack Walking Lunges (135#, forward)
  • 8 Front Rack Walking Lunges (135#, backward)
  • 8 Chin-ups

I didn’t put the bar down on the lunges and my heart was racing after all 16 lunges.

WOD

5 4:00 Rounds

  • 6 T2B
  • 1:30 Air Dyne
  • Rest

I made a point not to go out too fast on the first round. Went 31-33-34-34-32 calories. I focused on keeping the speed at over 22mph. This is much worse than Air Dyne Hell because you hurt for longer.

Too Far Forward

Warm-up

3:00 Air Dyne

Olympic Lifting

  • 7:00 45# Snatch Position Drills
  • 2:00 Rest
  • E20S 2:00 95# Snatch
  • 3:00 Rest
  • E30S 3:00 125# Snatch
  • 3:00 Rest
  • EMOM 5:00 145# Snatch

Movin’ on up! Felt good at 145#. I missed my first attempt in the final minute due to lack of concentration, but stepped right back up and nailed it. As long as it keeps feeling good, 2 more sessions and I’ll be at my max snatch weight of 165#.

Strength

5/3/1 Back Squat – Cycle 2 Week 2

  • 5 @ 120# (40% of Training Max – warm)
  • 5 @ 150# (50% – warm)
  • 3 @ 180# (60% – warm)
  • 3 @ 210# (70%)
  • 3 @ 240# (80%)
  • 3+ @ 270# (90%)

Warming up felt good, especially since I was already warm from the squat snatches. 270# felt super heavy lifting off the rack though. I got 5 reps for an estimated max of 314.5#, below my actual max of 325#. Afterwards Kevin mentioned that I’m really leaning forward on my back squats. Now it makes sense why I’ve been struggling so much. Will have to work on fixing that next back squat session.

Pullovers

Did a couple of quick sets while waiting for Matt. 2 Sets of 20 with a 45# DB.

WOD

10 Rounds

  • 150m Run
  • 7 OHS (75#)

Scaled down the OHS from 95# so I could do them all unbroken and not have the WOD take forever. Finished in 11:27.

Finisher

Slow 8:00 on the rower.

Little Victories

When I rolled out of bed I was feeling beat up all over, but that went away after moving around. Maybe it was from the sprints last night.

Headed over to Kevin’s garage for some work.

Warm-up

5:00 on the Air Dyne (AD2)

Olympic Lifting

I worked of the blocks set to about mid-thigh. Was doing a series of 2-3 snatch deadlifts to get the feel of knees coming back under the bar and hips meeting the bar, with knees still bent. Then I took that into 3 snatches on the blocks.

Started light and moved up really well. 35# for multiple sets, 65# for multiple sets and then I think it was one set each of 85#, 95#, 115#, 125#, and 135#. I just started meeting the bar with 135# on Thursday and it felt better off the blocks. I like the progress!

Strength

Bench Press – 5/3/1 Cycle 2 Week 1

  • 5 @ 85# (40% of training max – warm)
  • 5 @ 110# (50% – warm)
  • 3 @ 130# (60% – warm)
  • 5 @ 140# (65%)
  • 5 @ 160# (75%)
  • 5+ @ 185# (85%)

I didn’t use the Reactive Slingshot at all today. Much harder without it, but I didn’t have too much of a problem with my right arm until the end and was still able to push through the reps. I was able to get 9 reps with 185# for an estimated max of 240#. Much more realistic than when I had used the slingshot.

Reverse Hyper

3 x 10 with 120#

I should really get over there more often to do these.

Then we headed over to Survival Fitness Bay City for open gym.

Gymnastics

Worked on muscle-ups. First I wanted to see if I could do a MU without needing to 3 swings in. Was able to get them on the first swing. Then my next goal was to finally string 2 MU together and I knocked that out too! I did three doubles over the course of the work I think, but never tried for 3 in a row. I probably did about 15 total muscle-ups and was trying to help Kevin get his first one kipping. He gets plenty high enough, but doesn’t attempt to get his head through. He’ll get it soon!

WOD

“Fran”
21-15-9

  • Thrusters (95#)
  • Pull-ups

I had yet to do an Rx “Fran” which was a little embarrassing considering I’m coming up on 2 years of CrossFit. Shit, the last time I did any “Fran” was at the Level 1 Cert last year in September. I used 75# there and did it in 5:36. Did a 4:50 today without a problem. I now know that I don’t have to pace and rest as much as I did. I was worried I’d burn out on the thrusters or pull-ups by the round of 9.

Later at night I went out to the garage for some more training since I’ll be golfing tomorrow in the first round of our end of the year tournament.

Snatch Balance & OHS

Weight Snatch Balance OHS
45# 5 5
95# 5 5
115# 3 3
135# 2 3
155# 1 2
175# F
175# 1
185# F

I’m not sure what happened but my OHS has gone shit. I could do a 175# snatch balance back in the winter too. Weird.

Bottom Squat Snatch Presses

I figured these would help my stability overhead.

  • 5 x 45#
  • 5 x 55#
  • 5 x 65#

Wow, these are different difficult.

Snatch Presses

MOAR!

  • 5 x 65#
  • 5 x 75#
  • 5 x 85#
  • 5 x 90#

Shit balls I’m weak in these positions.

Conditioning

I did a really easy 15 minutes on the Air Dyne.

Recovery-ish Night

After Tuesday, Wednesday, and Thursday, normally I’d make today a rest day, but I have a golf outing tomorrow that take up most of the day. I walked 18 holes of golf in the morning and then went in to open gym at night.

Warm-up

3:00 Air Dyne

WOD

10 Rounds NFT

  • 45m Sled Drag (forward)
  • 5 T2B
  • 45m Sled Pull (backward)
  • 5 T2B

The load was 250# for the first 5 rounds and then 275# for the last 5 rounds. All T2B were unbroken for a total of 100 today. Didn’t really get the heart rate up so was a good recovery type workout.

Pack It In

Upper legs are really sore from yesterday. I did a heavy sled drag at night that I’ve updated yesterday’s post with, but Louie Simmons says they don’t make you sore, so I guess it has to be from the squats and snatches I did. It was over a week since my last squatting session so maybe it was all from squats. Went in at 10am this morning and trained with Kevin. We really packed everything in and finished in well under 90 minutes.

Warm-up

  • 5:00 Air Dyne

Strength

5/3/1 Shoulder Press (Cycle 2 Week 1)

  • 5 @ 60# (40% of training max – warm)
  • 5 @ 75# (50% – warm)
  • 3 @ 90# (60% – warm)
  • 5 @ 100# (65%)
  • 5 @ 115# (75%)
  • 5+ @ 130# (85%)

Felt good today and I was able to get 10 reps for an estimated max of 173#. I was only able to get 8 @ 125# in the first cycle, so that’s a big step up.

3 Sets

  • 20 Pullovers (45# DB)
  • 10/10 Side Bends (62# KB)

WOD #1

10:00 EMOM

  • 10 Burpees

Did the first round in 20 seconds and got a little slower each round until about round 5 and then was able to keep pace at 25 seconds per round. We definitely don’t do enough burpees. They are great for conditioning and this is a fun little interval workout.

WOD #2

  • 100 DU
  • 50 T2B
  • 30 HSPU
  • 30 Over the Box Jumps (24″)
  • 50 Sit-ups
  • 100 DU

My hips held me back after 37 reps on the T2B, having to go to sets of 3s and 2s or I would start failing to get my feet up to the bar. I hit the wall on HSPU even though I never did a set of more than 4. Had to do singles for the last 4 reps, which was super slow. Box jumps and sit-ups were unbroken. Double unders weren’t my greatest today. Took me 18:10 to finish.

Really solid training session.