Tweaked Back

Pulled something in my back on Tuesday, but it as weird because it just felt like a knot or tight during the session. Then as I cooled off at home it got progressively worse. Sleeping that night was horrible; I wanted to scream each time I rolled over in bed. Got a hot stone massage yesterday which really helped. Felt good enough to go in this morning for a training session.

Warm-up

1,000m Row (really slow, focused on warming up my back)

Strength

Front Squats

  • 5 x 45#
  • 5 x 135#
  • 3 x 185#
  • 3 x 225#
  • 1 x 255#
  • 1 x 275#
  • 1 x 295#
  • 1 x 310# (PR)
  • F x 320#
  • 10 x 135#

Had no plans to go for a PR today but after 295# felt good I figured there was no sense in matching a PR at 305#. The PR lift felt good so I went for more and couldn’t get it up. What tweaked back? 😉

Since there were 3 of us with Matt and Davy, we came up with a 3 station rotation between bench press, pendlay rows, and rest.

Warm-up

  • 5 x 135# Bench Press
  • 5 x 135# Pendlay Rows
  • 5 x 185# Bench Press
  • 5 x 185# Pendlay Rows

5 Rounds

  • 5 x 185# Bench Press
  • 5 x 185# Pendlay Rows

The benching got easier as the rounds went on, but the rows definitely got harder.

10:00 EMOM

  • Strict Ring Dips (10-10-8-6-6)
  • Strict Chin-ups (8-8-8-6-6)

Fuck these were hard after the benching and rows.

WOD

“Annie”
50-40-30-20-10

  • DU
  • Sit-ups (anchored)

First time trying “Annie” with the anchored sit-ups and it definitely helped. Set a 13 second PR with a 6:55 with a bunch of DU misses; 4 in the round of 50 and 2 stupid ones in the round of 10.

Volume Bench

Didn’t get the most sleep because I was still on a high after the competition and watched Dexter and Breaking Bad. In at 10am for some work.

Warm-up

  • 5:00 Air Dyne
  • PVC Pass-thrus

Strength

Bench Press

Kevin suggested I do a “Volcano” by doing sets of 8 until I was about to fail, then 5s, 3s, and finally singles.

  • 10 @ 45#
  • 8 @ 95#
  • 8 @ 115#
  • 8 @ 135#
  • 8 @ 155# (I put on the slingshot starting with this set to help me get more volume)
  • 8 @ 165#
  • 8 @ 175#
  • 5 @ 185#
  • 5 @ 190#
  • 5 @ 195#
  • 5 @ 200#
  • 3 @ 205#
  • 3 @ 210#
  • 3 @ 215#
  • 3 @ 220#
  • 3 @ 225#
  • 1 @ 230#
  • 1 @ 235#
  • 1 @ 240#
  • 1 @ 245#

I know it was with the slingshot, but I haven’t put up over 225# since last November when I set my PR at 235#. Can’t count those big singles as a PR today because they were equipment assisted, but it was very encouraging to push that much weight after so much volume (20 sets) and with pretty short rest between sets.

Back Squats

  • 2×5 @ 135#
  • 5 @ 185#
  • 3 @ 225#
  • 1 @ 255#
  • 1 @ 275#
  • 1 @ 295#
  • 3×5 @ 225#

We took it easy since we got in quite a bit of leg work in the competition. Good time to focus on technique.

Conditioning

10 Rounds

  • 1:00 Row
  • 1:00 Rest

I tried to keep my pace under 1:40, which was a struggle in the last few rounds. My meters rowed splits were 294/299/300/301/299/300/303/300/299/303.

The Burpees

In at 9am with the day off work since I’m heading to Kalamazoo for a wedding.

Warm-up

  • 20 PVC Pass-thrus
  • 10 HR Push-ups
  • 20 Air Squats
  • 10 HR Push-ups
  • 20 PVC Pass-thrus

Strength

Bench Press

  • 10 @ 45#
  • 5 @ 95#
  • 3 @ 135#
  • 3 @ 155#
  • 3 @ 175#
  • 3 @ 195#
  • 3 @ 200#

Still struggling with the right arm. 200# went up easier than 195# though when I focused on keeping the elbow in a better position.

OHS

  • 5 @ 45#
  • 5 @ 105#
  • 5 @ 125#
  • 5 @ 145#
  • 5 @ 160#
  • 3 @ 190#

Looks like my OHS are back. I was in the hole on the 4th rep with 190# but lost it coming up.

WOD

  • 100 Burpees

I’ve actually been thinking about testing this one. It’s been over a year since I did a 6:44, which was actually my first time doing it. Did a 6:16 today and it didn’t feel that bad once it was over. I was shooting for something close to 20 burpees in the first minute and got 17, which I thought I could sustain. Slowed down a bit, but should have pushed harder.

Finisher

5:00 EMOM

  • 10 T2B

Struggled on the last set.

Roll Over, Fall Out of Bed

It was rough rolling out of bed this morning. My low back is smoked and just overall body fatigue. Went to the 9am class, but I really just wanted to stay home in bed.

Warm-up

  • 20 Arm Circles (each direction)
  • 20 Zombie Kicks
  • 10 HR Push-ups
  • 30s Bottom Squat Hold
  • 10 Air Squats
  • 20 PVC Pass-thrus

Strength

Bench Press

  • 10 @ 45#
  • 8 @ 115#
  • 6 @ 135#
  • 5 @ 155#
  • 5 @ 175#
  • 5 @ 185#

They were doing a 5×1 but I’m nowhere near ready for maxing out. I still need reps to try to build up some muscle and strength.

Tabata Diamond Push-ups

I did sets of 10 the first 3 rounds and got more rest. Sets of 8 the next two rounds and then I think sets of 6 or so. Totaled 73.

Strict Pull-ups

3 x 8, resting 90s

WOD

10-20-30-20-10

  • Wall Balls (20# MB, 10′ target)
  • KBS (53# KB)
  • 400m Run

I did all of the wall balls unbroken and only broke up the 30 KBS into 18-12. My runs were too slow and paced though. Picked it up a bit on the last run. Finished in 19:09 and then walked about 130m.

Definitely a rest day tomorrow and hopefully a 90 minute massage at some point.

Row and Run Intervals

Feeling really beat up today, which shouldn’t be surprising after 4 days in a row. Heading out-of-town tomorrow for a bachelor party, so will be a weekend of rest. In at 10am to finish out the 2nd 5/3/1 cycle.

Warm-up

  • 400m Run
  • PVC Pass-thrus

Strength

5/3/1 Bench Press – Cycle 2 Week 3

  • 5 @ 85# (40% of Training Max – warm)
  • 5 @ 110# (50% – warm)
  • 3 @ 130# (60% – warm)
  • 5 @ 160# (75%)
  • 3 @ 185# (85%)
  • 1+ @ 205# (95%)

Only 3 reps and the last one was an ugly struggle. Estimated max of 225.5#.

5/3/1 Front Squats – Cycle 1 Week 3

  • 5 @ 110# (40% of Training Max – warm)
  • 5 @ 135# (50% – warm)
  • 3 @ 165# (60% – warm)
  • 5 @ 205# (75%)
  • 3 @ 235# (85%)
  • 1+ @ 260# (95%)

Right in that sweet spot of 5 or 6 reps again, with 5 reps today. Estimated max of 303#, which should be pretty accurate. Tried to cycle the reps a little faster in the early sets and keep an upright torso, although I started to hunch over in that last set.

WOD

5 Rounds

  • 250m Row
  • 150m Run
  • 2:00 Rest

I didn’t realize we were resting after each round, so I had paced my first round. My rounds were 1:28/1:16/1:16/1:15/1:16 and my rower splits were 49.7/47.2/49.6/49.3/48.9. After the first two rounds I stopped stropping in my feet and although it slowed down my pace, it was better overall because I was able to jump right out and get on my run. After the final run, my time was 14:31 (including the 8:00 of rest). Really liking this interval stuff for conditioning.

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. 🙂

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.