So Much for Shoulders

IMG_2739Walked 18 holes in the cold yesterday and got more sleep last night after WHOOP told me I needed 9 hours. I haven’t been getting 8+ every night since my Utah trip, so I’d like to get back on track. Around noon I pulled the rower outside and did this on the back patio.

Engine Builder – Interval

3 Rounds

  • 2k Row
  • 3:00 Rest

Almost 2 months ago I tried to hold 1:50/500m for a 3k + 2k with 3:00 rest but couldn’t maintain for the final 1k. How far has my conditioning come? Could I make it through all 6,000 meters at that pace?

Yessir! My times were 7:19.9, 7:19.7, and 7:19.7. I really had to push over the last 1,200 meters.

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Went to the 4pm class and got there a little early for some rehab stuff.

Accessory

2 Sets

  • 10/10 Lateral Step-ups (30″)
  • 10 Back Extensions

Warm-up

  • 400m Run
  • 15 PVC Passes
  • 10 Pause Shoulder Press (45#)
  • 10 Pause Split Jerk (45#)
  • 5 Power Cleans (45#)
  • 5 Push Jerks (45#)
  • 5 Power Clean & Jerks (95#)

Weightlifting

E2M – 10 Rounds

  • 10 cal Assault Bike
  • 2 Power C&J

Fatigued lifting! For some reason I was thinking this was only 5 rounds, so I was almost to my goal weight in the 4th round. A bunch of other people made the same mistake and the morning class actually only did 5 rounds! So I didn’t go as hard on the bike from the 4th round on. I did 135, 165, 185, 205 (6 sets!), and 225. All push jerks until the last set when I did split jerks. I think I belted up starting with the 205. I went straight from the clean into the jerk, without the pause and reset, on everything until the 225.

Conditioning

2 Rounds – EMOM 4 Burpees

  • 50 Push Jerks (95#)
  • 25 Toes-To-Bar

When I saw this workout I thought I’d try the Rx+ 115#, but after the mistake on the lifting I changed back to the Rx weight and was glad I did. It was horrible going between burpees and jerks with no rest for the shoulders. I did something like 20-13-9-8 in the minutes and those were not all unbroken sets. I had enough time to get in 5 T2B, then did 5-5 in each of the next two minutes. I took advantage of a little rest before burpees and then did a set of 10 in each of the next three minutes, resting with whatever time I had left. I did 5-5 in each of the next two minutes. Shoulders were completely rocked. Then I did 2×5, and 3×5 on my T2B. I could have pushed more on the T2B in both rounds of the workout. I was done in 12:53.

Not Today

We went in later hoping there would be more room for us to use the rig and some barbells.

Warm-up

  • Bottom Squat Hold
  • Arm Circles
  • Shoulder Stretching
  • 5 OHS (45#)

Didn’t really do much.

Open 14.2/15.2

Every 3 minutes for as long as possible complete:

  • From 0:00-3:00, 2 rounds of:
    • 10 OHS (95#)
    • 10 C2B pull-ups
  • From 3:00-6:00, 2 rounds of:
    • 12 OHS (95#)
    • 12 C2B pull-ups
  • From 6:00-9:00, 2 rounds of:
    • 14 OHS (95#)
    • 14 C2B pull-ups
  • Etc., following same pattern until you fail to complete both rounds

One of my least favorite Open workouts but I was confident I could set a PR to beat my best of getting through 14-14-8. I decided to wear my grips because I didn’t want to take any chances of ripping going into the first workout of the Open.

Right off the bat I was having trouble with pull-ups! It didn’t help my grips seemed to be slipping all over the place, but that was a minor annoyance compared to not being able to string together any real sets. Maybe I was fatigued from the muscle-ups yesterday?

I got through 12-12-12-4 and wasn’t even tired. I just could not do fucking pull-ups. My chest-to-bars have been feeling pretty good lately too, so this had to be some kind of fluke. My overhead squats are slow as shit, but weren’t the issue. Disappointed, but not going to beat myself up over it. We were supposed to rest at least 10 minutes before the next part of the session.

Conditioning

  • 100 Bar-facing Burpees

That’s weird…more burpees in the program!

Back in August 50 for time took me 3:29 and I don’t remember it being too bad. This was just boring though. Finished the first 50 at 4:04 and was only 15 seconds slower on the 2nd 50 to end at 8:23.

I was looking at some of my different burpee for time PRs and decided to calculate some ratios. Here’s something I wasn’t expecting… this time today is 2.407x my time for 50 bar-facing, while my best for 100 normal burpees is 2.478x my normal 50. Both ratios are pretty close, but I would expect to fatigue more over the course of 100 bar facing. Or maybe I’m just in better shape? If they had followed the same ration, my time today would have been 14 seconds slower, which is significant!

Accessory

3 Sets

  • 15 Prone GHD DB Rows (25# DBs)
  • 10 Back Extensions
  • 10s Hold

Wow, what a low back pump!

True L

Almost late getting to 4:30 due to being in a coding zone for work.

Warm-up

  • 2×10 Reverse Hyper (210#)
  • Jogging
  • PVC Good Mornings

Strength – Deadlift

  • 10×45#
  • 5×155
  • 5×225
  • 5×275
  • 5×325
  • 5×365
  • 5×395

Could feel it in that left shoulder when it got heavy. Happy with the 395 though after the back tweak a few weeks ago too. Would have liked to be closer to the 425 I did before the tweak, but no need to push it. I’m already in rough enough shape.

Conditioning

  • 2-4-6-8-10-12-14-16-18-20 Wall Balls (20#, 10′)
  • 5 Burpees

Total of 110 wall balls and 50 burpees. Took me 8:36 to finish. All wall balls were unbroken sets. Burpees got slow to try and catch my breath a little.

Midline

7 Rounds

  • 10s L-hang
  • 10s Rest

Actually held a true L for the first 3-4 and then my feet started to droop more and more.

3 Sets

  • 3 GHD Back Extensions

The slow controlled kind. I forgot how hard these are. Probably should have had the pad back more after watching the video again.

3 Sets

  • 15 Reverse Hypers (160#)

Pump!

Big Triple

Planned to get in the HSPU workout in the garage in the middle of the day, but that didn’t happen, so I did it at the gym. Going to be my last Skill WOD workout so I can rest this shoulder from muscle-ups and pull-ups.

Warm-up: 3 Rounds

  • 10 Pass-thrus (over & under grips)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 10 Heel Drives
  • 10s Handstand Hold

Mobility: 5 Sets

  • 10s GHD Hanging Stretch

Test Your Max

Kipping Deficit Handstand Push-ups

  • 2 @ 0.5″
  • 2 @ 4.5
  • 2 @ 7
  • 4×6 @ 9 (70% of max)
  • Max reps at same deficit

Rest was 2:00 between those last 5 working sets. I made it through all the sets of 6 again and got an extra one to make a final set of 6 on the max set. Wore the new Reebok CrossFit Speed TR that were delivered today. The HSPU strip on the heel is really cool.

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Much brighter than I expected from the pictures.

Strength Accessory: 3 Sets

  • 8 Seated DB Press (53# KB)
  • 20 Barbell Hollow Rocks

Not really cool with the KB, but the 40# DBs we have at the gym aren’t heavy enough. Hard to get the KB up to your shoulders from the floor in a seated position. Cut it back to 3 rounds instead of 5 so I could join Bryan in some stuff.

Skill

Warmed up snatches with touch-n-go power triples of 45-95-125-135-155 pounds. Felt great!

12:00 EMOM (alt)

  • 3 Power Snatch
  • 10 Pistols

Used 165# for the first 4 sets and it felt really good so I went 175 and then 185! All still touch-n-go too. I’d never even tried 175 before today. Pistols went well and were solid in these new shoes.

Conditioning

6:00 AMRAP

  • 4 Thrusters (115#)
  • 4 Burpee Box Jump Overs

Nasty combo. Quads had a nice burn by the end. Did 7 rounds plus the thrusters and 1 final burpee box over. Rested too much before picking up the bar each round, as usual with me.

Really happy about the new shoes. They are on par with the Nano 5. Looking forward to ordering a pair of the Nike Metcon 2 at the end of the month when they are released.

Weird Feelings

In at 3:30.

Skill WOD “Be the Master of Your Volume” Week 3 Day 3

Warm-up: 3 Rounds

  • 10 Pass-thrus (over & under grips)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 10s Handstand Hold
  • 5/5 Bar Taps (tight/dynamic)

Test Your Max

  • 1 Set of MAX C2B Pull-ups
  • 4 sets at 60%
  • 2:00 Rests between all sets

Didn’t have it today. Got 18, which is 5 fewer than last week so 60% (rounded up) was sets of 11. I got the first 3 sets unbroken and then went for a max of 13 on the last set.

In the 2nd drop set I started to lose some of my peripheral vision and was seeing sort of 2 squiggly rainbow lines on the right some of my vision. It was weird. Lasted through the accessory work and then my peripheral was still messed up for a little while after that.

Strength Accessory: 3 Sets

  • 10 Leg Lifts (AbMat on box on jerk blocks)
  • 20 GHD Heel Drives

Cut from 5 to 3 sets again since I didn’t want to fatigue my back too much before squats.

Strength – Front Squat

  • 5×45#
  • 5×135
  • 5×205
  • 5×235
  • 5×265
  • 5×275
  • 5×285 (PR)

Wasn’t sure what to expect after the vision weirdness. Pretty solid lifting though and beats the set of 5 I did about a year ago.

Conditioning

Mini “Diane”
12-9-6

  • Deadlift (225#)
  • HSPU

I had looked back earlier when planning my week and saw a time of 5:18 from over 3 years ago for this so I was pretty happy with the 3:58 I did today. Until I got home at least. I had failed to see I later did a 15-12-9 in 4:10 over 2 years ago. Today I went unbroken on all of the deadlifts and 7-5, 5-4, and 4-1-1 on the handstand push-ups.

My neck and head weren’t feeling the greatest after this and then some of my fingers actually started going numb as I recovered. What the fuck is wrong with me today?

Skill

  • 2:00 DU

Missed more than I should have, but did a decent set of about 80 unbroken in the middle. Managed 183 reps, which is still ranked high on Beyond The Whiteboard so I shouldn’t complain too much, but I expect better.

Really not sure what was going on with me today. I’ve never had some of those issues in a training session. I did take a bunch of extra carbs in both of my workout drinks, but not sure that would have had anything to do with it. I think it’s a sign to take a full rest day tomorrow instead of active recovery.

You’re Kidding Me

Feeling great other than this damn shoulder, so skipping the muscle-ups again this week.

Skill WOD “Be the Master of your Volume” Week 3 Day 2

Warm-up: 3 Rounds

  • 10 Pass-thrus (over & under grips)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 10 OHS (45#, jerk grip)
  • 10 Bridge Rocks

Adjusted the warm-up again for my shoulder.

Mobility: 5 Sets

  • 10s GHD Hanging Stretch/Bridge

Test Your Max

Dusty (program creator) finally got back to us on if we should scale or not. Said to go with the prescribed 70% deficit even if we have to break up sets a lot. So I went for it today.

  • 2 @ 1.5″
  • 2 @ 3.5
  • 2 @ 6.5
  • 4×6 @ 9
  • Max @ 9 (5 reps)

Took exactly 2:00 rest between working sets today. Didn’t have high expectations when I couldn’t even get 2 sets of 6 at 7.5″ in the first week. Blew my mind when I got the first set at 9 inches and then got the next 3 too. Almost had a 6th rep in the final (max) set. Still can’t believe it. These really make you focus on your kip, which has probably improved a lot in the previous weeks.

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Intimidating!

Strength Accessory: 5 Sets

  • 8 Seated DB Press (50#)
  • 20 Barbell Hollow Rocks (45#)

Maxed out my adjustable dumbbells today and finally had to struggle a little bit on these seated presses. Took me just under an hour from start to finish with the warm-up taking a solid 15 minutes or more.

Went to the 4:30 class.

Warm-up

  • Jumping Jacks
  • Mountain Climbers
  • Push-ups
  • Air Squats

Strength – Push Press

  • 6×45#
  • 6×95
  • 6×125
  • 6×155
  • 6×180
  • 6×195
  • 6×205 (PR)

That beats the 5×198 from about a month ago. Touch-n-go reps until the last 2 sets.

Conditioning

10 Rounds

  • 10 Wall Balls (30#, 10′)
  • 5 Burpees

Yuck! 50% heavier is a big difference. I wouldn’t want to many more than 10 in a row. Finished in 9:48 with all rounds of wall balls unbroken.

5 Rounds

  • 6 Plate Snatches (45#)
  • 6 OH Lunges (alt, 45#)

Went unbroken and never put the plate down. Finished in 2:35.

That’s enough shoulders for one day!

One More

Surprisingly I felt fine after the 125 push press reps from the other night. Don’t sense any improvement in my left shoulder. Planned on going to 9am but woke up in the night with a headache, so I slept in. Got to the gym at 3:30 to get in the pull-up work before class.

Skill WOD “Be the Master of your Volume” Week 2 Day 3

Warm-up: 3 Rounds

  • 10 Pass-thrus (over & under grips)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 5/5 Bar Taps (tight/dynamic)

Substituted the bar taps in for wall walks and skin the cat due to my shoulder which doesn’t feel good with either of those.

Test Your Max

  • Max C2B Pull-ups
  • 2:00 Rest
  • 4 Sets
    • 60% of Max set
    • 2:00 Rest

I got 23 today, which is another PR by a rep! I actually had counted 24 when I did the set, but had video and it was only 23. Shit. So my drop sets were 14. I did the first set unbroken and then 10-1-1-1-1 for the other 3 sets. Didn’t realize it until after class, but I have a decent blister on my thumb and one on a palm.

Strength Accessory: 3 Sets

  • 10 Strict T2B
  • 20 GHD Heel Drives

Cut back to 3 so I’d have a little rest time before class and because I didn’t want to fatigue my back too much going into squats. It was a great warm-up actually.

Strength – Front Squat

  • 6×45#
  • 6×155
  • 3×205
  • 3×235
  • 3×255
  • 3×275
  • 3×295
  • 3×305

No issues; felt good.

Conditioning

10->1

  • Box Jump (24″)
  • Power Clean (115#)
  • S2OH (115#)

I switched to step-ups with the round of 8 and my back still got a little cramped up by the end. For every set through 5 I dropped the bar with 1 clean to go so I could finish it off going into the overheads which were all unbroken. At the round of 4 and below I didn’t put the bar down. Should have done that starting at 5 though. Did mostly push jerks but some push presses mixed in. Finished in 9:32.

Midline

Class was doing Tabata planks, so I usually go for a max hold. Didn’t have it today though due to my back being lit up. Stopped at 2:30 (hands).