Four EMOMs

My body feels good. Still not sleeping great from the time change. I did some PT exercises at lunch and then went to the gym around 4.

Warm-up

  • Monster Walks (Hip Circle)
  • Steamboats
  • PVC Passes

Conditioning

  • 8:00 EMOM (alt)
    • 10 cal Ski
    • 2 Legless Rope Climbs (11′, no jump)
  • 2:00 Rest
  • 8:00 EMOM (alt)
    • 40 DU
    • 10 C2B
  • 2:00 Rest
  • 8:00 EMOM (alt)
    • 10 cal Ski
    • 12 HSPU
  • 2:00 Rest
  • 8:00 EMOM (alt)
    • 30 Zeus DU
    • 8/8 Box Step Downs (16″)

I really concentrated on my back during the ski and limited my range of motion. Because of that I didn’t scale up from women’s calories. Our ceiling is much lower at the new location. I started on my knees, which also meant no jump and no momentum going into the first pull. Much harder. Probably made it close to a 15′ rope climb. I never missed a regular double under and did all of the chest-to-bars unbroken with a regular kip, not wearing any grips. Was pretty stoked about that. I did the handstand push-ups 7-5 each round and felt good. Great idea to get out the Zeus rope. LOL!! Definitely got my heart rate spiked so I scaled to 30 reps. I stopped on purpose during the first round doing 20-10. Then missed at 9 and 10 in the second round. The final two rounds were unbroken. Jumping up to a higher box for the step down (heel taps) was much harder on that left leg.

Midline

McGill Big 3

  • 8-6-4 Curl-up
  • 8-6-4 Side Plank
  • 8-6-4 Bird Dog

I’ll get these in later after dinner.

Results

I went back to the Doctor today for the results of the MRI. I have mild disk bulges at L3-4, L4-5, and L5-S1. I also have a small piece of a disc fractured off on the left side under L5, which is where my pain always is.

Went to the gym at 4:30 and did some walking up and down the hallway to warm up. I also did a few air squats for the first time in two weeks. That was actually really scary.

Conditioning

10 Rounds

  • 6 cal Echo Bike
  • 3 Strict C2B Pull-ups
  • 12 Push-ups
  • 6 Knee Raises
  • 1:00 Rest

I was actually going to do 6 ring rows for the second movement, but I must have been caving my midline, because they first set didn’t feel very good. Quickly switched to the pull-ups for the remaining rounds. Finished in 19:45.

Accessory

  • 3x 105/105’ Suitcase Carry (25#)
  • 3x 105/105’ Suitcase Carry (30#)

I was walking up and down the hall, which is 105 feet long and switching arms at each end. So I walked six lengths before taking a little rest and then going heavier.

Midline

The “Big 3” from Stuart McGill.

  • 6-4-2 Curl-up (10s hold)
  • 6-4-2 Side Planks (10s hold)
  • 6-4-2 Bird Dogs (10s hold)

Strict Intensity

Yesterday I was hungover and took a couple of naps. Had to shovel the heavy wet snow, which actually accounted for my second highest WHOOP strain score of the week. Glad it was a rest day, because I would not have been able to fitness. After a solid night of sleep, I woke up with a 96% recovery score! Got to the gym early today for open gym again.

Warm-up

  • 150 cal Echo Bike

Took about 14:25.

Accessory

3 Sets

  • 10 Prone Fly (20# DBs)
  • 10/10 Tricep Kickback (35#)

Gymnastics

  • 15:00 Handstand Walk

Tried to focus on pushing through my shoulders, hands out, and bent knees today. Feeling more and more comfortable each time I practice. Got out to 21-22 feet on my longest one. Here’s my final attempt.

 

Conditioning

15:00 AMRAP

  • 3 Strict HSPU
  • 3 Strict C2B Pull-ups
  • 12 Walking Lunges (25# DBs at sides)

I like programming low rep strict movements in a workout like this, where it’s a challenge but I’m able to keep moving without rest. After getting round one done in about 40 seconds I was worried it was too fast. Then after not slowing much through about five rounds I set a goal to stay under a 1:00/round page. Even though I started dropping from the top of the C2B and quickly grabbing on for the next rep, I was able to make up time by speeding through step through lunges. Was able to do all of the HSPU unbroken without a problem. Finished with 15+5.

Midline

  • 3x 20 Dead Bug
  • 3x 10 Curl-up (3s pause)
  • 3x 10 Bird Dog + 10 second hold (each side)

More Bench PRs

Most of my soreness from Sunday is gone already. Out in the garage around 4pm. I jumped on the Airdyne for 5:00 and did 104 calories for 2.57 km.

Bench Press

  • 2x8x45#
  • 5×135
  • 3×185
  • 2×205
  • 2×225
  • 5×245
  • 5×245
  • 5×250
  • MAX @ 225 (10)

Last cycle was a failure when I could only get 4×240 and had to drop to 235 for 2×5. Three weeks ago I did 4×5 with 235-235-240-245. My previous 5RM was 245, so getting it twice and then beating it was great. The 10×225 was one rep better than three weeks ago, for another PR.

Accessory

5 Sets

  • 5 Strict C2B Pull-ups (fat bar)
  • 10/10 Kroc Rows (53#)

I stayed on the bar and went through the descent on every pull-up, compared to dropping from the top and doing single pull-ups like I normally do. I felt strong.

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.

All in the Garage

My glutes were a little sore yesterday, but I was expecting much worse. Walked 18 holes on the course. Out in the garage at noon today.

Year of the Engine – Polarized

36:00 Airdyne
** Endurance with 7s sprint @ 8, 16, 24, 32

Went 1,008 cals and 21.21km, which is slightly worse than Tuesday. I attribute it to watching the CrossFit Games today and not paying as much attention to my pace during the first half of the ride.

Conditioning

34-in-box
10 Rounds

  • 5 Strict Fat Bar C2B Pull-ups (singles)
  • 10 Squat Jumps
  • 5/5 Single Arm DB Shoulder Presses (35#)
  • 5/5 Single Leg Lateral Step-ups (34″)

Rested maybe twenty minutes or so and then hit this little number. It took a few rounds to find a rhythm, especially on those high step-ups. Pumping my arms as I pushed up helped a ton. Great little session getting in a lot of accessory work with an elevated heart rate. Finished in 22:06.

Could Have Made All 5 Sets

I started getting a headache around 10pm on Tuesday night and still had it the next morning, until I took an Aleve. Had to be from the 100 handstand push-ups. Yesterday I walked 18 holes on the golf course. My inner thighs and hamstrings started feeling tight last night and are more sore today. Must be from the sumo deadlifts.

Year of the Engine – Endurance

33:00 Airdyne

Went 924 cals and 19.51km.

No B.S. Bench Press

  • 10×45#
  • 6×95
  • 3×135
  • 3×165
  • 3×195
  • 3×215
  • 3×230
  • 4x3x235

For week three the work was 5×3 at 215# +15-20. I wanted to go for the 20# add, but wasn’t sure so I did the first set at 230. Could have made it through 235 for every set.

Accessory

10:00 EMOM (alt)

  • 8 Strict C2B Pull-ups (fat bar)
  • 15 Russian KBS (53#)

These pull-ups were much harder than 7 of the chin-up variation last week. I think it was mostly due to the different hand position, but the swings may have affected my grip some.