Now it’s brutally cold after getting all of the snow. Plows came through a few hours before I had to leave for the gym so I was able to get out and go to the 4pm class. My forearms are tight today from holding the handles on the snow blower!
“Roxanne” by The Police
- On “Roxanne” do an air squat
- On “Red light” do a burpee
It turned into air squat burpees during two long stretches of the song and you couldn’t keep up.
- Duck Walk (30′)
- 20 Groiners
- 10 Box Step-ups (24″)
Didn’t really need another warm-up after the first part and surely didn’t need to tax the legs more with plenty to come. Got through 2 rounds, the walk and the groiners.
I did a set of 6×95# before starting. No reason to get crazy when we were supposed to take the first five minutes to work up and then stick to a weight for the last five minutes.
- 3 Back Squats
- 5 sets 205
Felt ok and was plenty with so much leg volume coming up. Didn’t wear a belt at all.
- 30 Wall Balls (20#, 10′)
- 30 cal Assault Bike
- 30 Box Jumps (24″)
I’ve been asking for punishment by choosing the bike lately, especially in a leg dominant workout like this. My goal was to keep every set of wall balls unbroken. That’s not something I have ever tried for sets this large during my CrossFit history that I can remember. Surprisingly it wasn’t bad at all. I think I’ve found a relaxing pace on wall balls. I was money on hitting at/above the target today too. First round on the bike was around 62 RPM and the next two were around 58. People on the rowers were obviously kicking my ass. I never stopped on the box jumps and in the third round I jumped down (no rebound) instead of stepping down. Finished in 16:26.
I’m feeling good lately! Is it the weight I’ve lost, the macro counting, the increased water, or some combination?
Stayed after for some volume and skill work.
I put on my grips and chalked them up. I did five rounds of 10 unbroken and then 7-1-1-1.
My shoulders were pretty shot from the wall balls and toes to bars, but I felt really good with my balance and keeping my feet off the wall went I got up to it. Didn’t have much room with the class back squatting to work on many steps in to the wall.
My neck has been a little kinked all week after the wall balls on Monday and the HSPU on Tuesday. Legs and ass are still a little sore. Went to the 4pm class.
- 6 Good Mornings (45#)
- 6 Samson Lunges
- 6 Box Step-ups (16″)
- 6/6 Walking Single Leg RDL
Slowly getting that deadlift back and haven’t pulled heavy in over a month when I did the single with 405. This was a good max triple for now.
- 1,200m Assault Bike
- 12 Deadlifts (195#)
- 21 Box Jumps (20″)
It was bodyweight deadlifts, so I was glad to weight in at under 197 this morning so I could round down to the 195. That bike is a dream destroyer. Started out feeling good at 75 RRM but the burn kicked in by the end of the first ride and slowed a bit. Fought just to keep above 60 RPM in the other two rounds. Deadlifts felt so light after the strength work and were no problem unbroken. Having the shorter box programmed was nice because it was a chore for those first couple jumps after the bike and deadlifts. I got faster each round of my jumps and started jumping down part way through the 2nd round. Didn’t rebound, but it seemed faster than stepping down. Ending round one around 3:30, two around 7:00, and finished at 10:22. Enjoyed that one!
8 Rounds (Tabata)
- 20s C2B Pull-ups
- 10s Rest
Did this extra work instead of the hamstring stretching that was programmed. Was wearing grips on my hands and my grip started giving out due to all the deadlifting. My plan was to do 5-3 butterfly as long as I could. Starting feeling nasty in round three. Made it through four rounds of 5-3 and the next set of five. In the set of three I started struggling and didn’t come off the bar, but was kind of resetting each rep to get through the three. It was all singles from there, getting 5-4-5. So I totaled 54 reps. I’ll take that!
I’m going to keep trying to get in pull-ups and toes to bars like this leading in to the Open because we know those movements always show up in high volume.
This week was really leg dominant in the programming. Wonder what next week will bring.
Last night I started getting a headache before bed and then felt it when I woke up several times through the night. It was gone this morning. This has started happening as I’ve pushed hard in some workouts.
I’m still excited about how the wall balls felt yesterday. After losing 15 pounds last year, I could feel a huge difference in burpees, but hadn’t really thought about wall balls or maybe just hadn’t done enough large numbers of them. Makes sense though; being 20 pounds lighter per rep really adds up when doing 100+.
Thought I’d be feeling my quads more today, but not too bad so far. Went to the 4pm class.
- 1:00 Assault Bike
- 5 Inch Worms + Down Dog
- 10 Double DB RDL (20# DBs)
- 5/5 Single Arm Half Kneeling Strict Press (20#)
10:00 EMOM (alt)
- HS Walk Practice
- Assault Bike
Can tell I haven’t practiced in weeks. Need to get back on it before the Open.
- 60 Walking Lunges
- 40 Ball Slams (30#)
- 20 HSPU
The lunges started to burn in the first round and the ball slams were tougher than I expected. Went 7-7-6 on the handstand push-ups each round. Finished in 15:39.
8 Rounds (Tabata)
Stayed after class for a little extra credit. My goal was to hold sets of eight for as long as I could. I made five rounds, then did a set of five and three singles. Only four singles in round 7, but came back with five singles to close. 57 total toes-to-bars, which ties my best from 2014.
My shoulders felt a few tugs in bed last night, but no issues today. Went to the 4pm class.
- 2 Sets
- 20 Jumping Jacks
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 10 Arm Crosses
- 3 Sets
- 100m Run
- 10 PVC Passes
- 10 Behind Neck Wide Grip Push Press (45#)
- 3 Sets
- 1,200m Assault Bike
- 15 Overhead Squats (95#)
Winter version of “Nancy” for us here in Michigan, though most everyone did 500m rows. I figured the AB and OHS combo would blow up my quads and right away in the first set of squats I broke, doing 9-6. Continued that until I did the last 15 unbroken. I should have fought to do them all unbroken and recovered on the bike. I guess I was the Nancy today. I probably averaged around 60 RPM and was dipping under that in the last two rounds. Finished in 15:56, which is about 30 seconds faster than my time with the 400m runs this summer when I did all of the squats unbroken.
For some reason I originally recorded 16:56. When I saw my friend’s time on the whiteboard only 20 seconds off mine and knowing I beat him by over a minute, I remembered pushing to get those final reps done under 16 minutes. Now I feel better about my effort. That’s what happens when I don’t have my notebook on the floor and record it right away!
We had plenty of time again, so I pulled out a barbell. The NCFit programming is cutting back on the strength work a bit to focus on conditioning with the Open coming up.
All sets with a neutral grip.
Glad I did the active recovery yesterday with more gymnastics pulling today. People are messed up from so much grippy stuff. My hamstrings are actually feeling a little sore today. Went to the 4pm class.
- 2:00 Assault Bike
- 5 Rounds
- 3/3 Worlds Greatest Stretch
- 7 Hand Release Push-Ups
- 10 Air Squats
18:00 EMOM (alt)
- 12 cal Assault Bike
- 20 V-Ups
- 2 Legless Rope Climbs (13′)
Held 75-78 RPM on the bike without any trouble. Could have reached higher with my legs on the v-ups, but didn’t stop during any set. The rope climbs weren’t programmed legless, but with only two every three minutes I went for it. After the first three rounds, the second rep started to get tough. Made it through them all.
We had plenty of time left over, so I wanted to get in some pull-ups since I missed 100+ of them yesterday.
Was able to do all unbroken butterfly except two regular kipping chest-to-bars at the end of the last 2 sets. I didn’t come off the bar though. Hands were feeling pretty ripe after the rope climbs and I didn’t want to rip, so 5 sets was enough. I did wear grips for the pull-ups.
Rested yesterday. My forearms were sore to the touch. Went to the 4pm class.
6:00 “Running” Clock
Run. Starting at 1:00 and every minute on the minute do 8 air squats and 5 hand release push-ups.
E10M – 30:00
- Row 1,000m
- 40 Sit-ups
- 30 cal Assault Bike
I was right around a 1:48/500m average for the first round, was done with the sit-ups at 5:00, and finished the round in 7:04. Couldn’t keep up the pace on the rower after that, with just over a 1:50 average I think. Did that round in 7:08. In the third round I asked Brandi to adjust the seat on the bike for me so I didn’t have to waste time messing with it. That made up some time because my row was shot with an average over 1:53 and I manage to put it on the bike to finish in 7:09. Talk about a leg pump. Nothing else can do to your legs what that Assault Bike can. Nasty! My total working time was 21:21.
- 1:00 Tuck Hold
- 30/30s Side Plank
- 30 Bicycle Crunches
Wasn’t bad and was done in 8:17.
Legs are a bit more sore today as is my shoulder area. In for the 4pm as usual. Ran out of dextrose!
- 5 Rounds
- 30s Assault Bike
- 30s Rest
- 30s Front Rack Stretch
- 5 Muscle Cleans (45#)
- 10 Strict Press (45#)
- 5 Hang Power Cleans (45#)
- 10 Power Clean and Jerks (45#)
E30S – 10:00
I grabbed my belt and had it around my waist in case I needed it. I started tightening it up after the first 2 or 3 just to be safe. After about 5 reps I felt like I needed to start dropping lower in the jerk.
E4M – 20:00
- 15 cal Row
- 20 Shuttle Run (65′)
The goal was to sprint the row and recover on the run (400m). I was pulling around 2,000 cal/hr and hopping off around 30 seconds. Paced the first three runs and got about 50 seconds of rest. Felt good, so picked up the pace for the last two runs, finishing with about 1:05 and then 1:13 left on the clock. That felt much better than I expected.
Either a full rest day or active recovery tomorrow.