## Squat ‘Em

Still very sore and feeling my obliques today. Went in early before the 4:30 class to get the Active Life work done.

### Active Life – Single Leg Bias

Warm-up

• 10 Eccentric Knee Flexion (30#)
• 10 Paused Wall Balls (3 second, 20#, 10′)

Workout – 6 Sets

• 80m Single Arm Farmer Carry (62#)
• 1:00 Rest

Alternate arms each time so 3 sets on each side. My rests were shorter to make sure I got done.

### Class Warm-up

5 Sets

• 4 Clean Pulls
• 3 Tall Cleans
• 2 Front Squats
• 1 Hang Squat Clean

Used 45-45-75-95-115 for these warm-up sets

### Weightlifting

Squat Clean

• 0:00-8:00 Find heavy single
• 8:00-10:00 Rest
• 10:00-16:00 Every 30 seconds – 1 rep @ 85% of heavy single

Did 135-165-185-205-225-245 and actually squatted today; figured I shouldn’t tweak my back two weeks in a row. I don’t remember the last time I’ve done over 200 for the squat version. I think I powered this much a month or two ago. Could tell I was hesitant to drop under the weight, but it felt good. Not used to squatting much of a load so I felt slow coming out of the hole. Used 205# for the E30S work, which was no problem.

### Conditioning

16:00 AMRAP

• 12 Burpee Box Jump Overs (24″)
• 8 Toes to Bars
• 48 Double Unders
• 8 Chest to bar Pull-ups
• 12 Wall Balls (20#, 10′)

Yuck. The burpee box overs got slow of course. My dubs were not on point at all. I was doing a lateral jump due to space.

### Active Life – Back Max

8 Rounds – Unbroken

• 10s Bent Knee Hollow Hold
• 10 Lemon Squeezes

I was only able to make it through 4 straight rounds last time, but I got them all today. I did get pretty slow on the lemon squeezes, but kept it going. Finished in 4:30.

## Ugly Combo

Another got one! Went to the 4:30 class.

### Warm-up

• 3×10 Reverse Hyper
• Bottom Squat Hold
• 5 Sets
• 5 Clean Pulls
• 4 Power Cleans
• 3 Front Squats
• 2 Squat Cleans

I used 45# for 3 sets and 75# for 2 sets.

### Weightlifting

Clean Pull + Power Clean + Squat Clean

• 1 @ 95#
• 1 @ 115#
• 5 @ 135#
• 5 @ 155#

Stayed light. I’m not going to rush back and fuck things up again, especially since a 175# clean did me in on the last tweak.

### Conditioning

4 Rounds

• 25 Wall Balls (20#, 10′)

Ewww! I cut back from the 165# Rx and wore my belt, loosening it up during wall balls. I went 10-8-7 on each round of deadlifts. 15-10 on the first 3 rounds of wall balls and then 25 unbroken to finish in 9:37. Went much better than I expected.

## Maybe the Worst One

My legs and ass all still pretty sore from Tuesday. Walked 18 holes yesterday and it took awhile to loosen up. I might even be more sore today actually. My shins and ankles are pretty tight, probably from the box jumps, jump rope, broad jumps, or a combination of those. Out in the garage this afternoon since Alex’s wedding is tonight.

### Warm-up – 4 Sets

• 5 Tall Cleans
• 5 Front Squats
• 5 Hang Squat Cleans (above knee)
• 5 Hang Squat Cleans (below knee)

I did 45-75-95-115#. Holy cardio!

### Lifting – 5 Sets

Complex of Clean Pull + Clean + Hang Clean (below knee) + Hang Clean (above knee)

My plan was 135-155-175-195-215# On the clean with 175, my back buckled. It was the worst a back tweak has felt at the time of the incident. Hopefully the after effects are minor, especially with a golf outing in the morning.

So frustrating. I was looking forward to the WOD with HSPU, pull-ups, and lunges too. So instead I had to jump on the AD.

### Conditioning

• 20:00 Airdyne

Went 7.16 miles.

## Triples

Upper body is still a little sore. Hit the gym at 5pm.

### Clean & Jerk

Find a daily 3RM.

• 3×45#
• 3×95
• 3×135
• 3×165
• 3×195
• 3×225
• 3×245
• 3×260

Was content at 245# but Bryan wanted to go up, so I said couldn’t let him go alone. Cleans were fine the whole way. Jerks were a little wobbly. According to my BTWB history I’ve done 265 for a double, but don’t have any big triples. Had to be a pretty big PR.

### Clean Pull

Supposed to be at a minimum 120% of max clean for 3×3. Haha, yeah right.

• 3×285#
• 3×305
• 3×320
• 3×330

Got up to over 115% on the last set, which is a lot more than I’ve ever used for clean pulls.

### Split Jerk

Another 3RM for the day!

• 3×205#
• 3×235
• 3×265

I really don’t have any heavy records for doubles or triples that I can find, so I think this was a really big PR too. Called it quits before pushing too hard. I didn’t feel like I had much more, if any, left in me.

### Conditioning

• 10 C&J (170#)
• 20 Burpees over the Bar (lateral)
• 30 Box Jump Overs (24″)

We completely read the programming wrong all week (Hybrid Performance writes their workouts really weird) and it was looking like some insane workout with 60 C&J, but Weston set us straight.

This was a quick one with no time to slow down. The clean and jerks went faster than I expected, doing all singles. I tried to keep up my pace on the burpees, but slowed for a few reps around 10. I gave in for some of the first half of the box jumps and was taking too much time to almost stand all the way up, and jump down facing the wrong way so I’d have to turn around. Got the quicker cycling side jumps going for the second half because I knew it would be over soon. Finished in 3:34.

## 37

I got some nice bruises from the Friday hang snatches and my traps were sore. Took a couple of rest days for the holiday. Today was another birthday. Drove home from “up North” and rushed to the gym to lift with Alex at 4:30.

### Warm-up

• Bottom Squat Hold
• Snatch Complex (3 Snatch DL + 3 Muscle Snatch + 3 Snatch Press + 3 OHS)
• 2 Sets @ 20kg
• 1 Set @ 40kg

### Snatch

• 1x3x50kg
• 3×60
• 2×70
• 1×75
• 1×80
• 3x1x85
• 2x1x80

I was fighting too much with 85 and didn’t want to hurt myself so I backed off.

### Clean Pull

• 3x70kg
• 3×90
• 3×110
• 3x3x115

All hook grip. Oww!

### Thruster Attack Week 7 Workout 1

• 3 Cycles
• 4 Rounds
• 20s Thrusters (65#)
• 10s Rest
• 1:00 Rest

Went with 9 reps each set again. The damn timing app I was using starting throwing up some full screen ads during my rest going into the final cycle, and then locked up, so I may have gotten some extra rest. Still sucked though. Jumped on the Airdyne for 5:00 and did 1.44 miles to cool down.

## Year 5

I started CrossFit 5 years ago!!

Didn’t have candy to pass out so I hid out at the gym for a couple of hours.

### Clean

• 5x20kg
• 3×40
• 3×60
• 2×75
• 1×85
• 1×93
• EMOM
• 5x1x101
• 5x1x108
• 5x1x115
• Heavy Single
• 1×120
• 1×124
• Clarked 128

My head is my biggest obstacle.

### Clean Pull

• 3x117kg
• 2x3x124

3 reps with a pause at the knee + 1 rep floating

• 1 set @ 111kg
• 2 sets @ 117

### Pause Back Squat

3 seconds pause in the hole.

• 2x100kg
• 2×112
• 3x2x121

### Midline

5 Rounds

• 20 Hollow V-ups
• 20 Russian Twists (53# KB)

Those V-ups were terrible after round 1; had to break them up way too much. Did all of the twists unbroken and finished in 6:40.

## 1 Mile Race Test

When I looked at Timehop today, it’s pretty crazy it has been exactly a year since I did the 2k rowing test after following 12 weeks of Rowing WOD and now I’m testing my mile in the 14th week of Aerobic Capacity. I swear I didn’t plan this.

### Aerobic Capacity – 1 Mile Race

• 400m Jog
• 2:00 Rest
• 200m Run (target: 0:41)
• 2:00 Rest
• 200m Run (target: 0:41)
• 4:00 Rest
• 400m Run (target: 1:21)
• 6:00 Rest
• 1 Mile Run

Once again I don’t understand why the target paces for the warm-ups were so fast. That’s the 5:20-5:30 / mile pace range when they are supposed to give me a feel for the pace of my mile. No fucking way I can hold anything close to that. Maybe they used a typical 400m to mile ratio of 22% based off my recent 1:02 for the 400, but my ration before starting the program was 34%, so not anywhere close to “normal.” Would seem odd to calculate it that way and not take into account my most recent mile PR.

I’ve had a goal to run a 6 minute mile for a few years (haven’t worked on it until this year) and even though I thought it was still too far out of range, I figured I’d go for it. So I used a target pace of 0:45 for the 200s and 1:30 for the 400m. The warm-up 200s felt good at 40 and 45 seconds. Then when I ran 1:33 for the 400m I was getting worried at how gassed it felt.

Maps have been broken on the Garmin site for over a week, so I can’t really look at my laps how I’d like to. I have to rely on memory from looking at my watch during the run. Hopefully they get the site fixed soon!

From what I remember… The initial 100 was 21 seconds and 200 in 44. Then things slowed a bit to finished the first lap in 1:33. I think I finished the second lap at about 3:20, which would be a 1:47 lap and the third lap at 5:05 for a 1:45 lap. I didn’t push it hard enough over those 2 laps. 😦 Was able to kick it in over the last 150 meters to finish at 6:42 for a 1:37 final lap. I’ll be interested to see how accurate my memory is. Have to admit I’m pretty disappointed in myself for not pushing harder. Wanted a lot more than a 9 second improvement.

### Fatigue Factor

When I started, my 400 time was a 1:04 and my mile was a 6:51. Those improved to 1:02 and 6:42. Hinshaw always talks about the “Fatigue Factor” and how 20-21% is the average he’s seen over all of the Beyond the Whiteboard data. Mine was calculated at 34.1% when I started and is 34.8% now. Terrible!! I need a lot more work on volume.

I was finally able to find the formula in a comment from Hinshaw

The fatigue factor uses the following formula devised by Pete Riegel:

T2 = T1 x (D2 / D1)C
where:
D1 = distance you already raced
T1 = time for the known distance
D2 = distance you want to predict the time
T2 = predicted time for the new distance

After still not being able to come up with correct fatigue factors, I looked up the Riegel formula and Hinshaw missed that it’s the the power of C! Solving for C and knowing the 2 distances, which is the fatigue factor in our case…

Fatigue Factor = $\ln(T2/T1)/\ln(4)-1$

Yes, you have to use logarithms (I’m using natural logs) to solve this. T1 is your 400m time in seconds and T2 is your mile time is seconds.

If you don’t feel like messing with calculators, I whipped up some javascript and a quick form you can use. Go to http://jsfiddle.net/nickmomrik/8an6nzdd/3/ and change the default numbers in the form (leave the code alone) to see what your fatigue factor is.

### Final Thoughts

This was the 27th workout of the Aerobic Capacity program and with the changing weather, will be my last for the year. I’ve been waiting for the mile test to come up for a few weeks and it came at the perfect time with the forecast not showing anything in the 60s this week. Since starting on August 5th, it took me about 11.5 weeks to get through this first workout of the 14th week.

I enjoyed the program a lot and would recommend it. At \$30/month it won’t break the bank. Overall the workouts were challenging but there were only 2 times where I couldn’t hit/beat the assigned paces. Maybe because my ratio is so bad I should have been going even faster. I may start again in the spring so I can follow it for longer next year. Time for more CrossFit classes.

After watching the Lions make another comeback win, I felt like I should do more today, so I headed out to the garage to get in week 4 day 3 of lifting.

### Power Clean

• 5×45#
• 3×95
• 3×135
• 2×165
• EMOM
• 1×185
• 1×195
• 1×205
• 5x1x215

I decided to go with powers again to save my legs.

### Clean Pull

• 3×215#
• 3x3x245

Used straps for the three working sets.

### Pause Back Squat

2 seconds in the hole.

• 2×135#
• 2×185
• 2×225
• 3x2x245

No belt and no sleeves today. Felt really good actually.

### Midline

• 3/3 Turkish Get-ups (40#)
• 3/3 Turkish Get-ups (45#)
• 3x  3/3 Turkish Get-ups (50#)

I’m going to have to try left arm first next time to see if it still floats around as much.

4 Sets

• 20 Twisting K2E

Much easier without grips on.