On to the Next Cycle

My legs are fucking sore! Out in the garage during lunch.

Year of the Engine – Rocket Race

12 Rounds

  • 1:30 Row
  • 1:00 Rest

On August 20th I averaged a 1:45.3 pace for this same workoutand the results were not good on the BTWB leaderboard. I think I should be going much faster for this, so my goal today was 1:40-1:41/500m. I did 1:40.8 for 446 meters every round. That’s a 226 total meter improvement from the last time.

2019-10-09-row

Kevin came over around 4pm.

No B.S. Bench Press

  • 10×45#
  • 6×115
  • 4×145
  • 4×185
  • 2×215
  • 2×235
  • 2×255
  • 2×260
  • 1×260 (fail 2nd)
  • 1×260
  • 2x1x265

Was supposed to do 4×2 @ 265-275#, but that didn’t happen. With all the struggles lately I’ve completely lost all confidence on the bench. I have a long way to go to get 300 this year. Fresh start with this next cycle, so I’m going to try some other things:

  • Be more conservative with the weights in the program to keep speed through reps and not struggle so much.
  • Lift 2-3 doubles or singles after the working sets each week to get used to heavier weight.
  • Accessories on another day to target chest, back, and triceps.
  • More protein.

Accessory / Conditioning

10 Rounds

  • 5 Strict C2B Chin-ups (fat bar)
  • 10 Goblet Squats (50#)
  • 10 Banded Tricep Push Downs (green band with Fat Gripz)
  • 5/5 Single Leg Lateral Step-ups (30”)

I did 3-2 and then all singles with a drop from the top for the chin-ups. Sped up the squats and step-ups over the last 3-4 rounds. Finished in 20:08.

Slow Progress

No golf today with shitty weather. Out in the garage before lunch.

Year of the Engine – Polarized

30:00 Airdyne
** Endurance pace with 7s sprint @ 5, 10, 15, 20, 25

Feels like I haven’t done one of these polarized workouts in forever and just about, because it has been 2 weeks! Got 889 calories and 18.13 km.

Kevin came over in the afternoon to lift.

No B.S. Bench Press

  • 10×45#
  • 10×95
  • 4×135
  • 4×175
  • 4×205
  • 4×220
  • 4×235
  • 4×240
  • 4×245
  • 4×240

The working sets were supposed to be 3×4 @ 245-250, but with the way last week went I wanted to play it safe and err on the side of getting all four reps each set instead of going too heavy and only doing three. On the 245 set, that 4th rep may have been the longest rep I’ve ever done, but I fought it out. My right side is definitely weaker too.

I looked back at the first cycle and I did:

  • 8×45
  • 8×95
  • 4×135
  • 4×175
  • 4×205
  • 4×225
  • 3x4x240

So today had 220 and 235 compared to just 225, plus five pounds more on the middle working set. Progress I guess, but I was hoping for more over 9 weeks.

Today I noticed that Kevin’s hands were in much closer than mine. Maybe I’ve gotten too wide with my grip? Though, later in the evening I found a T Nation article and if I’m measuring correctly, I’m pretty close to the recommendation.

My Take on Frantasy Land

Had great night of sleep and didn’t wake up until ten after 8. Went to open gym at 10am.

No B.S. Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×175
  • 5×205
  • 5×225
  • 4×240
  • 2x5x235
  • MAX @ 225 (7)

I’ve been struggling through this entire second cycle of the program. I couldn’t even hit one full set of 5 at the recommended 240-245 and then the max reps was seven again, which is what I got during the first two times of this cycle. Maybe it’s time to try benching in the evening. Or maybe I’m not eating enough. Or maybe all of the cardio is affecting my ability to get stronger.

Conditioning

  • 9-6-3
    • Thrusters (95/65#)
    • Bar Muscle-ups
  • 2:00 Rest
  • 12-9-6
    • Thrusters (75/50#)
    • C2B Pull-ups
  • 2:00 Rest
  • 15-12-9
    • Thrusters (55/40#)
    • Pull-ups

This is my take on Frantasy Land for an everyday CrossFitter. When I came up with the rep schemes I was wondering if I could go unbroken through the entire thing. Hahahaha!! I did go unbroken (very slowly) on all of the thrusters, but the dream was crushed early when I had to go 5-4 on the first muscle-ups. I went 3-3 on the 6 and did the final 3. First part took me 3:46. I almost quit the workout right there. I started with a set of 7 C2B, but after that I don’t remember. I do know I was doing a bunch of singles to end the 9 and then all of the 6. Took me 5:09! I felt better for the final couplet doing 3×5, 3×4, and 5-4 for my pull-ups. That took me 4:47 to finish. End time on the clock was 17:42. I am just not comfortable with a bunch of barbell work in a metcon right now. 😦 Stood around resting way too much in between sets and movements.

I don’t know if I’m coming down with something or what, but I wasn’t feeling great the rest of the day and skipped out on an engine workout again.

15

Still not a great night of sleep last night.

IMG_3451

Was at the gym at 10 for open gym.

No B.S. Bench Press

  • 10×45#
  • 10×95
  • 3×135
  • 3×175
  • 3×205
  • 3×225
  • 2x3x245
  • 3×250

The two week break from the program wasn’t ideal, but going from one cycle of the program to the next probably wasn’t either, so I was hoping today would be a good day under the bar. My all-time PR for a triple is 255, though I have done 275 for a double. The second set with 245 felt better, so I went for the 250 on the third set, which was sketchy. Working sets were supposed to be at 245-250, so it was a success.

Gymnastics

After doing 3×10 bar muscle-ups a few weeks ago I was curious how many I could do.

It’s funny how when you set a number in your head, often you end up right on that number. My hips weren’t giving out, but my hands were starting to slide around too much for my comfort and instead of risking a fall on my head I jumped off with 15.

Weightlifting / Conditioning

7 Rounds

  • 1:00 C&J
  • 2:00 Rest

Started with 95# and added 20# every round, so my loading was 95-115-135-155-175-195-215#. We did something like this 2-3 years ago, but I haven’t been able to find it in my logs. I decided to drop every rep and try to pick it up quickly with the light bars. Got 14-12-10-9-7-5-3, wearing my belt the entire time.

Midline

7-5-3 w/ 10 second holds

  • Curl-up
  • Side Plank
  • Bird dogs

Went and picked up pre-made meals from a local place that I’m trying out.

Then went for a run after 5pm.

Year of the Engine – Endurance

38:00 Run

The Garmin watch was reading my heart rate in zones 4-5 the entire run, which I knew wasn’t correct. My WHOOP measured it where I normally am for a run like this. Got rained on for a few minutes, which felt good. Went 3.8 miles, so I’ve kind of found a sweet spot at that 10:00/mile pace.

Time for More Metcons

Yesterday I walked 18 holes of golf. My hamstrings started getting sore last night.

It’s less than 3 weeks until Open Workout 20.1 gets announced, so it’s time to kick up my training a notch or 12 and do more metcons after 2 weeks of undertraining. I need to start practicing my handstand walking again too. Was out in the garage during lunch.

Year of the Engine – Polarized

30:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24

Was doing about 72-73 RPM most of the time for endurance pace. Went 811 cals and 17.36 km.

Went to the gym at 4pm.

Warm-up

  • 3 sets
    • 15 Reverse Hypers (90#)
  • 400m Run
  • 2 Rounds
    • Front Rack stretch
    • Chest stretch
    • 10 Air Squats
    • 10 HR Push-ups
  • 5 Bench Press (45#)
  • 5 Power Cleans (45#)
  • 5 Bench Press (95#)
  • 3 Power Cleans (135#)
  • 5 Bench Press (135#)
  • 3 Power Cleans (165#)

Conditioning

19:00 AMRAP

  • 3 Power Cleans (185#)
  • 5 Bench Press (165#)
  • 200m Run
  • 1:30 Rest

It was on a 25 minute running clock, but by the time I got through all the warm-up sets above I was starting my first round at exactly 6:00 on the clock. So effectively a 19 minute AMRAP. I got through 7 full rounds and had 23 seconds left, with very consistent round times of 1:22, 1:27, 1:21, 1:22, 1:22, 1:19, and 1:24. I put my belt on for the cleans each round, did them touch-n-go, and then removed my belt as I moved over to the bench.

IMG_3432

10:00 AMRAP

  • 30 Russian KBS (53#)
  • 30 Double Under
  • 15 Sit-Ups

I missed once on the dubs in my third round and finished 5+30. That was a good burner with no spot to rest because the movements didn’t interfere with each other at all.

I really liked both of those workouts and felt great, considering I haven’t slept worth a shit for the last two days.

Light Barbell Work

Feeling good. Went to open gym at 10.

Accessory

3 Sets

  • 15 Reverse Hypers (90#)

No B.S. Bench Press

  • 10×45#
  • 8×95
  • 4×135
  • 4×175
  • 4×205
  • 4×225
  • 4x4x240

Still on the low end of the recommended 240-245 for the working sets. Not sure I could have added the extra five pounds to either of the last two sets even. I have to remind myself 245 is my all-time 5RM (which I matched back in May) and I did 16 reps with 240 in this workout. Things are moving in the right direction.

Conditioning

  • E2M – 5 Rounds
    • 10 Power Snatches (75#)
    • 5 Muscle-ups
  • 4:00 Rest
  • E2M – 5 Rounds
    • 10 C&J (75#)
    • 5 Handstand Push-ups

My original version of this was using 95 and 115, but I switched to 75 and 95 yesterday. I did the first 4 sets of muscle-ups unbroken with a near failure on the last rep of those. Then I finished with 3-1-1. After struggling towards the end of the first couplet, I decided to stay at 75 for the clean and jerks. I also added an extra two minutes of rest because I was not recovering fast enough. As soon as I went for my first strict HSPU I knew it was going to have to change. I did 3-2 and 5×1 strict before switching to unbroken sets of 5 kipping for the other 3 rounds. I probably could have continued with 5×1 strict, but I wanted some rest time!

Damn, that light barbell can really give you a great workout. Too many people think you need to go heavy all the time and keep adding more weight.

Midline

6-4-2 with 10 second holds

  • Curl-up
  • Side Plank
  • Bird Dog

Increased from the 5-3-1 since it had been easy. This was definitely more of a challenge, but the workout may have contributed to that.

Did a bunch of yard work, ran some errands, and then was out in the garage by 8pm

Year of the Engine – Polarized

26:00 Airdyne

** Endurance pace with 7s sprint @ 6, 12, 18, 24

Went 692 calories and 14.93 km.

Russian Annie

I slept in, but made it for open gym at 10am. I was the only one working out today!

Warm-up

3 Sets

  • 15 Reverse Hypers (90#)

Watched some videos on technique again and made some corrections to what I was doing. Felt the movement in a lot more muscles even with the lighter load.

No B.S. Bench Press

  • 10×45#
  • 5×95
  • 5×135
  • 5×175
  • 5×205
  • 5×220
  • 4x5x230
  • MAX @ 225 (7)

Matched my max reps from the first week of this cycle. The descent on the 7th rep felt like a really weird path and then I really struggled pressing it. Disappointing, especially since I stayed at the low end of the recommended 230-235 for the working sets. I guess another way to look at it is I was able to hit the same max reps number as 3 weeks ago with the seven previous sets all being heavier. 🤷🏻‍♂️ It’s important to remember that I’m still progressing and I have enough time to run a 3rd cycle before testing my 1RM.

2019-09-01-bench-potential-max.png

Conditioning

50-40-30-20-10

  • Double Unders
  • AbMat Sit-Ups
  • Russian KB Swings (53#)

My back is really tight so I scrapped other ideas I had for today. This was the gym’s metcon on Thursday and I’m always game for an Annie variation. I did everything unbroken in 10:39. There is a small chance I did 10 extra sit-ups in the round of 40 because one of the kids was grabbing my jump rope and I wasn’t sure if I was on 26 or 36 before I yelled at him. I’m 95% sure I did the correct number, but there is always that doubt.

No Year of the Engine workout today since tomorrow is a very leg intensive workout for Labor Day and my back could use more recovery time. I also don’t plan to have a rest day from the gym until I golf on Thursday.