What a Bear!

My hips and quads are all pretty sore.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 5 ATYs (5# plates)
    • 15/15 Monster Walks (small red band)
    • 10 Walking Lunges

Weightlifting / Cycling

5 Sets

  • 7 rep Bear Complex

I was out of breath with the empty bar! I did 45-75-105-135-155#. Decided to count that first set because I was taking quite a bit of rest with the bar on my back during the 135 and 155 sets. Going in I thought maybe 165, but 155 was fine with me and 10# heavier than I’d done.

I did all clean thrusters, but in the final two loads I started resting after lowering the bar on to my back before doing a back thruster. Got a little rest in the hang position a few times.

Accessory

6 Sets

  • 4 Pendlay Rows (165#, supinated)
  • 6 Evil Wheels

I did a couple of warm-up sets on the row with 105-155#. Could feel a little pull in my left shoulder with the first two working sets, but it went away by the 3rd set. Evil wheels have become very easy for me. Maybe from the GHD work I do?

Explosive “Conditioning”

For Quality

  • 50 Burpee Broad Jumps

Didn’t even start the clock because the focus was on the jumps and not going balls to the wall; be explosive under a little fatigue. Kept a nice steady pace and tried to get some distance with each jump. Was much harder than I expected. Feet were really digging into the end of my shoes even at 10 reps in.

I’ll get in some shoulder mobility work and e-stim.

Low Key Sunday

Yep, still sore. Hurts to much of any pressure on my quads. Did a round of the stretching in the morning, then to the gym for Super Sunday at noon.

Warm-up

  • 3 Rounds NFT
    • 15 Reverse Hypers (210#)
    • 250m Row
  • Crossover Symmetry Activation
  • Bottom Squat Holds

Conditioning

3 Rounds

  • 1:00 Walking Lunges
  • 30s Rest
  • 1:00 Burpee Broad Jumps
  • 30s Rest

Pretty easy day. Still didn’t want to do anything nuts while still recovering from 15.5. Lunges actually felt good to work the quads some. Did 149 total reps.

Gymnastics

E2M 30:00

  • 10 Ring Push-ups
  • 10 V-ups

I did both movements back-to-back and was able to do all of the sets of both unbroken.

Midline

3 Rounds – Partner MB Pass Complex

  • 10 Chest MB Passes
  • 10 OH MB Passes
  • 10/10 Side MB Passes
  • 10 Up MB Passes

Knocked out Crossover Symmetry Plyometrics and did some extra stretching. I’ll do another round of the back stretches tonight.

Super Super Sunday

Up early to start Super Sunday at CFi at 8:30 with Alex and Brent. I did Crossover Symmetry Activation and then some light stretching.

Warm-up

  • 10×45# Back Squat
  • 2×24″ Box jump
  • 5×135# Back Squat
  • 2×30″ Box jump
  • 5×185# Back Squat
  • 1×38″ Box jump
  • 5×215# Back Squat
  • 1×41″ Box jump

XWOD

  • 5-5-5-3-3-1 Back Squat
    • 5×235#
    • 5×255#
    • 5×275#
    • 3×290#
    • 3×300#
    • 1×315#
  • 2-1-2-1-2-1 Box Jump
    • 2s: 43.5″
    • 1s: 47.25″

I wasn’t even thinking, but that’s a standing box jump PR. I’d done 47.5″ seated, but never that high standing. Squats felt good with my back. Slowly building it back up. Haven’t attempted 300+ in weeks.

Weightlifting & Gymnastics

Did 5×45#and 3×95# muscle snatches, then 2×135# power snatches.

10:00 EMOM

  • 2 Power Snatches (155#)
  • 4 C2B Pull-ups

Both movements back to back every minute. Felt solid. Butterfly is getting easier and easier. Figured I’d switch up the chest to bar work today by pairing it up with a lift and kill 2 birds with one stone.

Thruster Attack

4 Rounds

  • 3:00 Tabata
    • 20s Thrusters (45#)
    • 10s Rest
  • 1:30 Rest

I think last week was much worse, so hopefully means this work is paying off. I really enjoy being able to think about improving different parts of the squat and press during all of these reps. Pushing the bar back on the press in having a good carryover to my other overhead lifting movements. I did 8 reps every work period except for the final one when I busted out 10.

Brent talked me into going over to Survival Fitness for the 11am class for a partner workout with him. Sure, why not! It was a big class with 30 people. We formed 2 lines and did a dynamic warm-up of stuff like zombie kicks, lunge & twist, butt kicks, bear crawls, power skips, and I don’t remember what else. Then teams split up into the different areas and we rotated between 3 different 10 minute workouts.

10:00 AMRAP

  • 10-9-8-7-6-5-4-3-2-1 OHS (75#)
  • 10-9-8-7-6-5-4-3-2-1 Ring Rows

* Partner A does a round of 10 and then partner B does a round of 10. Same with 9 and so on. After the round of 1, start again with 10.

We were cruising for the most part with ring rows slowing us down a bit. I started us off, we got through the entire ladder, both did another round of 10, I got through the round of 9, and then Brent got 8 of 9 OHS.

Rest 3:00

10:00 AMRAP

  • 15 cal Air Dyne (AD6)
  • 80′ Burpee Broad Jump

* One partner working at a time. Split up work however you want.

I started off on the AD, Brent came at my from the other side of the building for 40′ of the burpee broad jumps, and then I did the second half. Then he was ready to go on the AD and we kept using that same strategy throughout, which worked really well. We got through 9 rounds of the AD (so I did 5) and then Brent was one burpee broad jump short of getting us 40′.

Rest 3:00

10:00

  • MAX Prowler Push
    • 50′ High Push
    • 50′ Low Push

We got in 2 attempts each. I did 270# on the sled (which weighted another 20# or so) and then 360#. Pretty brutal after all the work I’d done so far for the day.

Off to golf 18 (with card) this afternoon. I should sleep well tonight!

Quad Squad

My body is yelling at my for going off schedule and not taking a rest day yesterday. Quads and hamstrings are sore. In for the 9am class at CFi.

Warm-up

  • Crossover Symmetry Activation
  • Various shoulder stretching
  • Shoulder Presses
    • 10×45#
    • 5×95#
    • 3×115#

XWOD

  • 5-5-5-5-5-5 Shoulder Press (132.5#)
  • 2-1-2-1-2-1 Explosive Movement
    • 2s: Burpee Broad Jump
    • 1s: Broad Jump to Height

Final rep on the last 2 sets of shoulder presses was a fight, so I’m glad I added the 2.5#. Turned out perfectly.

Conditioning

8 Rounds

  • 1:00 AMRAP
    • 5 Burpees
    • 10 Wall Balls
  • 30s Rest

* Continue each 1:00 AMRAP where you left off.

After 2 AMRAPs I had exactly 3 rounds and nearly kept up that same pace. Finished with 11 rounds plus 5 burpees and 1 wall ball, so was only 9 reps shy of getting 3 rounds every 2 AMRAPs.

5 Rounds

  • 25m High Prowler Sprint (90# + 45#)
  • 25m Low Prowler Sprint (90# + 45#)
  • Rest until 2 other people cycle through

Those low pushes really burn the legs. Good finish to the workout. Been far too long since touching a prowler.

My legs were telling me no, but I wanted to get in some OLY work so headed back to CFi for an afternoon session since tomorrow is going to be a golfing day.

Cleans

  • 2x3x50kg
  • 3x60kg
  • 2x70kg
  • 2x80kg
  • 2x90kg
  • 2x95kg
  • 1x100kg
  • 1x105kg
  • 5x1x108kg

Worked with Alex, so it was kilo plates and ends up being more volume on the way up than I was planning. My goal was 5 singles with 235#, so made it about 238# in the conversion. Made every lift, which is huge for how rough my legs feel. Getting so much more comfortable with the heavy cleans.

Split Jerk

  • 3×95#
  • 2×115#
  • 2x2x135#
  • 2×155#
  • 2×175#
  • 3x2x185#

Trying to work on speed under the bar and footwork. Felt ok, but shoulders are pretty wiped out from the last couple of days so didn’t push it far or heavy. I held a bunch of the 2nd reps overhead for an extra 5 seconds to work on stability.

Midline

5 Rounds NFT

  • 10 GHD Sit-ups (10# bumper on chest)
  • 10 Back Extensions (10# bumper behind head)

More Shoulders

When I saw the WOD for today I planned to skip out. More shoulder work and I’ve already had a lot the last few days. But, my upper body strength is my weakest so I could use the work. Went in for 9am.

Warm-up

  • 50′ Burpee Broad Jump
  • 50′ World’s Greatest Stretch
  • 2 Rounds
    • 10 PVC Pass-thrus
    • 10 Leg Swings (side-to-side, front-to-back, each leg)
    • 10 KBS (35# KB)

WOD

  • 500m Row
  • 40 Pull-ups
  • 30 Shoulder to OH (115#)
  • 500m Row
  • 40 Pull-ups
  • 30 Shoulder to OH (85#)
  • 500m Row
  • 40 Pull-ups
  • 30 Shoulder to OH (65#)

On the first set of shoulder to OH the RX weight was 135#, which is heavy! Using 115# was heavy enough as it was for me. I went Rx the rest of the way though. Started off with 10 pull-ups, and then went 5s the rest of the way in round 1. Rounds 2 and 3 were pretty much 3 at-a-time the whole way, which short breaks to shake out the arms. For the presses I pretty much went push presses the entire way and I think I broke it down to 10-8-7-5, 15-10-5, and 18-12. Finished in 25:43.

Destroyed

I didn’t get a chance to post this yesterday because the Internet wasn’t working at all in the place I’m staying…

My hamstrings and inner thighs are really feeling those 100 back squats.. Went in for the 9am.

Warm-up

  • 400m Run
  • 50 feet of Burpee Broad Jumps
  • 2 Rounds with 1 minute rest between
    • 10 Straight plate raises
    • 10 45 degree plate raises
    • 10 Bent plate raises (palms down)
    • 10 Bent 45 degree plate raises
    • 10 Bent plate raises and curl (palms up)
  • 3×3 Turkish Get-ups (35# KB, each side)

I used 5# plates for all of the raises, which doesn’t sound like much, but gives a great burn.

Strength

4 Rounds

  • 3 Dead Hang Pull-ups
  • 5 C2B Pull-ups
  • 7 Kipping Pull-ups
  • 2m Rest

The goal was not to come off the bar when doing it Rx, which I was able to do for the first two rounds. Then in the 3rd round I had to drop after the C2B pull-ups, and had to drop a few times in the last round. I was fried and it’s not worth a hand rip.

WOD

  • 10->1 HSPUs
  • 10->1 Ring Dips
  • 30 DUs

I kipped all of the HSPUs and had to split the sets up a lot, but never had to use an AbMat for depth assistance. All ring dips were kipping and broken up as well. Lot’s of breaks on both the HSPU and ring dips because my arms are weak and I didn’t want to hit the point of failure! Rx was unbroken for the DUs, but that would have taken me forever. I did get 30 unbroken in 2 of the rounds I believe, but other than that I just did 30 total each round. My time was 24:24.

Gayle, the owner and trainer who has qualified for Regionals the last two years, worked out next to me and crushed the WOD in 13 or 14 minutes, easily doing her DUs unbroken and only breaking up a few of the other sets. It just goes to show how much better someone elite is!

I felt terrible after the class. This had to be the toughest upper body CrossFit class I’ve completed. I was absolutely destroyed and didn’t feel well as soon as I got done with the workout. I’ve had times where I felt bad for an hour or two, but not the entire day. I wish I was exaggerating, but I felt so bad I was in bed all day and took a sick day from work. I was a little concerned I actually had Rhabdo, but I seem ok today.

Chicks & Dicks WOD

This morning at 9am, our newlywed couple of Casey and Kinde Malott were back in the gym for their first WOD after the wedding. Matt made it a partner WOD pairing up a guy and a gal for each team. I was paired up with Cora and we rocked it!

Warm-up

21-15-9 *

  • Air Squats
  • Jumping Jacks

* After each round, power skip 150m.

WOD


“Malott 13”

  • 13 Man Makers, Renegade (40# DBs)
  • 13 Around the World HR Push-ups (each one is essentially a 4 count with rotations)
  • 13 Laps of 150m Weighted Run (45# Plate)
  • 13 Over the Box Burpees (24″ – Each partner does 13 and can work at the same time)
  • 13 T2B (4 counts, so 52 total)
  • 13 Tuck Jumps (4 counts, so 52 total)

Our strategy on the man makers put us behind several teams, but we were able to make up a lot of ground and pass everyone in the runs. About halfway through my over the box burpees, I fucked up. For some reason in my head I thought I would jump up with one foot and have the other foot trail. What a train wreck that turned out to be. I hit the box hard, busted up my leg, jammed a finger and landed on top of the box with my stomach. Ouch! So then I had to do the rest of the box jumps on one leg essentially. My T2B were some of the best I’ve ever done and tuck jumps are easy for me. We finished first with a time of 16:00.

Finisher

Death by Russian KBS (by 3s, 53# KB)

Got through the round of 33 and then called it a day. That’s 198 swings in 11 minutes. Had about 10 seconds left before the next minute started, but my shoulders were pretty fried and I worked out each day this week. It was time to shut it down. There was also a strength portion doing heavy shrugs, but we had the option of doing the finisher instead.