Can still feel that back tweak there. Was out in the garage before lunch.
Engine Builder – Interval
I was really struggling to figure out a goal pace for this. In the last two months I have plenty of different samples, but the work:rest ratios are all a bit different. Going in I was set on 1:50/500m, but was doing 1:49 in the first interval so I stuck with it. Could have gone faster. My meters were 413-413-413-414-413-414-414-413, so another consistent one.
Went to the gym at 4pm.
- 1:00 Bike
- 10 RDL (45#)
- 30 Jump Ropes
- Dumbbell Curl – 21s (30-25-25#)
- 10 GHR (red band)
- 1:00/1:00 Single Leg Stand (62# KB)
I did this instead of 5×5 deadlifts. First 2 sets I was holding the KB in the wrong hand and it was an awkward stance. In addition to the red band, I’m pushing off the pads a bit with my hands so I don’t put stress on my back.
- 50 DU
- 8 Pull-ups
- 8 T2B
- 5 Box Jumps (36″)
- 50’ Farmer Carry (53# KBs)
- 1:00 Rest
I think I got 2 sets of dubs unbroken and missed 3x in one of the sets! Scaled 8 muscle-ups down to the 8+8 and was able to do each movement unbroken, wearing grips. The bar I was using was a tad too low for me, so I actually had to spread my legs in my kip which felt really weird. Instead of doing 5 muscle cleans (155#) I figured the high box jumps would still get me working on leg drive and hip extension. Cruised through this one in 12:55.
Stayed up later than I’d like, but got up and went to the 9am class.
- 5 Rounds
- 10 DB Snatch (50#)
- 20 Burpees
- 4 Rounds
- 20 Box Jumps (24″)
- 40 Pull-ups
- 3 Rounds
- 30 Calorie Row
- 60 Wall Balls (20#, 10′)
I teamed up with Tom and we crushed! For the first four rounds of snatches one person did them and then we split them 5-5 in the fifth round. Burpees were split 10-10 each round. Box jumps were split 10-10 each round and we alternated sets of 5 pull-ups. Those pull-ups started feeling hard in the 2nd round! We split the calories 15-15 every round. First two rounds we alternated 20-20-20 on the wall balls and then 30-30 to finish. Took us 25:51, well under the 35 minute time cap. That felt really good!
I might have aggravated my back a little bit with the snatches. I could feel it on the box jumps, so I went a little bit slower. It felt good for wall balls though.
I was planning on doing my EB work later tonight, but my dad made a last minute decision to come down and watch the Masters, so I got it done before lunch.
Engine Builder – Interval
- 8 Rounds (Tabata)
- 5:00 Rest
I had no clue on a pace for this. Maybe something faster than a 1k PR pace? Sounded good to me, so my goal pace was 1:30/500m.
That was a terrible strategy!! I underestimated how much energy is required to get the flywheel up to speed each time, especially on such short rest. New goal for the second cycle was a 1:38 pace. That worked out much better!
My meters were:
When I hit my average at exactly 1:38 it was 102 meters. Consistency is key and worked out to more meters. I took a look at BTWB and people must use the clock when they do a Tabata row instead of programming the monitor, allowing them to get a lot of carryover meters every interval. 800 meters is only like the 40th percentile!
I did a real slow 1,000 meters in 5:00 to cool down.
I’ll be watching the Masters the rest of the day.
My lower body is still really sore from Sunday.
9:00 EMOM (alt)
- 10 Box Step-Ups (20-24-27″)
- 10 Banded Good Morning
- 20s Row
6:00 EMOM (alt)
- 1:00 Row
- 5 False Grip Ring Row (feet under me to cut down on weight)
Damn the false grip hurts!
E5M – 4 Sets
- 500m Row
- 15 Box Jumps (30″)
- Max Muscle-ups
My goal was 3×4 muscle-ups each round, but I had a suspicion that hip fatigue would kick in from the rowing and high box jumps. Well, I’m not sure if that was the case or it was the breathing, because after round two my pace fell off a lot. I rowed 1:50-1:51 for the first two rounds and then 2:00 was a struggle for the last two. I stepped down from the box for most of the first two rounds and jumped down after that (no rebound though). On the rings I went 4-4-4, 4-4-4, 4-2-2-2, and 4-2-1-1 for a total of 42 muscle-ups. I don’t think I’ve ever accumulated that many in a workout. After finishing the box jumps I walked right over and jumped up to get that first set at fatigue and I’m really happy I was able to start with a set of four each time.
No grips (have never needed them on the rings) and no rips. The big blood blister from last Tuesday is healing well.
I think this was the end of my first set…
I did some handstand walking after class. I went 10 feet a bunch of times after just getting it on Sunday for the first time. Even got over 15 feet once! It’s feeling a lot more comfortable.
Here’s one of the times I went ten feet…
Last night my legs felt tired and I could feel my shoulders a bit today. Went to the 4pm class.
- 10 Divebomb Push-ups
- 10 Kip Swings
- 10 Tuck jumps
- 5/5 Half kneeling single arm DB press (30#)
- 1:00 Row
I don’t remember those divebomb push-ups being so hard when I did them in P90X a long time ago! Got through two rounds and five push-ups.
- 10 Hanging Knee Raises
- 6 Kip Swing + Press Down
- 6 Knees to Chest
- 6 T2B
- 12 Push Presses (95#)
- 12 Toes to Bars
- 12 Box Jumps (24″)
My hands were happy this was T2B programmed instead of pull-ups after the C2B I did yesterday. I had the grips on, but didn’t use the finger holes, which actually works really well for T2B. Something I’ve noticed with the Ben Smith programming and now NCFit is that they program push presses a lot instead of push jerks (or shoulder to overhead, where it’s your choice). Should pay off when it’s time to do jerks.
This workout seemed familiar, but the closest I could find was Open 12.3 which was 18 minutes of 15 box jumps, 12 shoulder to overhead (115#), and 9 T2B. Based on my best score for that a few years ago, I thought 7 rounds was possible.
I didn’t quite get it. Finished six rounds, the push presses, and the T2B for a score of 6+24. The push presses were all unbroken and they did get challenging in the last two rounds. I played it too safe with 3×4 T2B every round and might have been able to do 2×6. I should have jumped down from the box too. Those little changes would have made a big difference.
This definitely had the feel of an Open workout and I feel like I gave it an effort worthy of an Open workout. I was able to post the top male score of the day, which is rare. My hands need a rest after 70 C2B yesterday and today’s 84 T2B plus a lot of other swings and warm-up reps on the bar.
Midline & Posterior
- 1:00 Hollow Flutter Kicks
- 30s Rest
- 1:00 Russian Twists (45#)
- 30s Rest
- 1:00 Hip Thrusts
- 30s Rest
I made it through the entire first minute without stopping, which was hard! Pushed more on the 2nd set of twists than the first. The hip thrusts were unbroken for both minutes. Didn’t count any reps though.
Stayed after and started working on my handstand walking on the open floor. I could get up and take a couple of steps, but wasn’t getting my legs with the forward lean, so I kept falling back down the way I went up. I’ll have to keep working on it.
My biceps started to get sore yesterday afternoon. I may have to start doing 21s every week.
- Min 1: 6 cal Row + Air Squat Hold
- Min 2: 6 cal Row + Active Bar Hang
- Min 3: 6 cal Row + Air Squats
- Min 4: 6 cal Row + Ring Rows
- Min 5: 6 cal Row + Step Ups
- Min 6: 6 cal Row + Jumping Pull Ups
- Min 7: 6 cal Row + Box Jumps
- Min 8: 6 cal Row + Kipping Swings
Then we did some band mobility on our hips and front rack.
10:00 EMOM – Front Squats
- 10 Front Squats (135#)
- 15 Pull-ups (Gymnastic Kip)
- 20 Box Jumps (24″)
Each round started with a squat clean and obviously never dropped the bar. It was fun being forced to use a regular kip today, which allowed me to go unbroken for each set. I jumped down (no rebound though) on the 1st and 3rd round of box jumps. Should have done round two as well, but I slacked off. Probably shouldn’t have taken extra breathers in between movements or at least not as long as I was. Finished in 7:08.
Worked on my handstand balance and walking for about 10 minutes.
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.