Don’t Bust Your Face

I was still feeling the tightness in the middle of my upper back last night and again this morning. The thing in my right hip hasn’t completely cleared out either. Went to 4pm class.

Warm-up

  • 3 Sets
    • 15 Reverse Hyper (50#)
    • Bottom Squat Hold
  • 2:00 Row (40 cals)
  • 3 Rounds
    • 10 PVC Passes
    • Front Rack Stretch
    • 10 Air Squats
    • World’s Greatest Stretch
    • 5 HR Push-ups

Strength

Front Squat

  • 10×45#
  • 5×135
  • 5×185
  • 3×205
  • 3×225
  • 2×245
  • 2×255

I think I started belting up with 185 just to be safe. Was definitely starting to feel heavy with 225 and I could feel that my core isn’t used to supporting the load. It’s nice to start squatting some weight again.

5 Sets

  • 6/6 Kroc Rows (70#)

The rows were done right after the first five sets of rows.

Conditioning

15:00

  • Buy-in: 50 cal Row
  • AMRAP
    • 30 H2H KB Swings (53#)
    • 20 Plate Burpees (55# comp plate)
    • 10 Front Rack Lunges (115#)

I did the row in 2:20 and then got through 3 rounds, the swings, and 10 of the burpees for 3+40. Rx was American KBS, so I figured the hand-to-hand would be a similar fatigue. The plate burpees are awkward and I didn’t find a good rhythm until I sprinted through my final 10, where I kind of did them with my face over the top of the plate so my feet were right there when I jumped them up and then on to the plate.

Rest day tomorrow.

Get Out All of the Gear

Around 9pm last night I started falling asleep and my body was feeling completely wrecked. Crawled in bed around 10 and got some solid recovery. My glutes are pretty damn sore and my upper back started to get sore through the day. Went to the 4pm class.

Warm-up

  • 2:00 Row (34 cals)
  • 2 Rounds
    • 10 Air Squats
    • 10 DB Shoulder Press (20#)

Strength

2 Front Squats + 2 Jerks

  • 45# (5 reps of each)
  • 95 (5 reps of each)
  • 135
  • 165
  • 185
  • 205
  • 225
  • 235

I haven’t front squatted that weight in almost two years, when I did 2×245 on December 14, 2017. It felt pretty good, all things considered. I did all push jerks except for the last set where I split jerked both reps. I think I started wearing my belt with 165. I also had knee sleeves on just because I’d want them for the lunges.

Conditioning

17:00 AMRAP

  • Buy-in: 5 Rounds
    • 10 Thrusters (95#)
    • 15 Pull-ups
    • 30 Double Unders
  • AMRAP in remaining time…
    • 10 Front Rack Lunges (95#)
    • 15 Russian KBS (70#)
    • 30 Double Unders

I broke the thrusters 5-5 from the start, hoping to keep my heart rate down, and did 5-5-5 on all pull-ups. My first round was just under 2:00 and round two was right at 4:00, but then I started resting way too much between movements. I think I was on the AMRAP right around the 13:00 mark, so I averaged three minutes for each of the last three rounds! Missed 3 double unders all together I think. Got through 2+10 of the AMRAP.

Ten Without a Problem

My biceps and lats are sore from yesterday. Out in the garage during lunch.

Year of the Engine – Polarized

45:00 Airdyne
** Endurance with 7s sprint @ 7, 14, 21, 28, 35, 42

I did 1,240 calories and 26.26 km on my AD2.

2019-08-28-airdyne-hr

That wraps up the second phase (polarization) of the program. I really enjoyed the polarized workouts and am glad to see some of them continue in the next phase. I made it through the first 24 weeks of the program and can’t wait to see what progress comes during the next phase.

Went to the 4pm class.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (160#)
  • 400m Run
  • 2 Rounds
    • 10 PVC Good Mornings
    • 10 Lunges
    • 5 Ring Rows
    • 5 Inch Worms

Strength & Gymnastics

Deadlift

  • 10×45#
  • 10×115
  • 10×165
  • 10×195

3×10 Bar Muscle-ups

After the dumbbell snatches and box jumps my back was tight from yesterday, so definitely wasn’t pushing deadlifts today. There was an option to do muscle-ups in between sets, so I focused on those instead. I’ve never tried more than 6 before so it seemed like a good day to go for it. I got three unbroken sets of 10 without a problem, which in my new max set. I bet I can get 15+.

Conditioning

  • 2 Rounds
    • 20 cal Assault Bike
    • 20 cal Row
    • 20 Front Rack Lunges (115#)
  • 15 cal Assault Bike
  • 15 cal Row
  • 10 Front Rack Lunges (135#)
  • 15 cal Echo Bike
  • 15 cal Row
  • 10 Front Rack Lunges (135#)

So in reality it was 2 rounds of the second part as well, but the Assault bike was in use when I got there so I finished out on the Echo. Looks like the Echo knocks out the calories quicker. Noted for future workouts! I started out hotter on the first row and was able to keep over a 1,200 cal/hr pace on them all and pushed that last one extra to give myself time to finish under the 15:00 cap. Barely got it, in 14:59! I never dropped the bar during any of the lunge sets.

All Legs and Buns

Wasn’t sure how my back would feel after yesterday, since lifts from the hang are tougher on it. Feeling good today though. Out in the garage during lunch.

Year of the Engine – Interval

10 Rounds

  • 1:15 Row
  • 1:15 Rest

Set a goal of 1:38/500m, thinking it might be a little aggressive. It was good though; not easy, but enough of a challenge that I had to push the last half of the workout to stay on pace. Got exactly 383 meters every round.

2019-07-31-row.JPG

Went to the 4pm class.

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Good Mornings (45#)
    • 10 Jumping Jacks
    • 10 Russian KBS (44#)
  • Deadlift
    • 10×45#
    • 5×95
    • 5×135

Strength

E4M – 4 Sets

  • 25 cal Echo Bike
  • 5 Deadlifts (155-205-205-235#)

After doing the first bike in about a minute I realized there was no reason to go so hard with what was coming up.

Conditioning

  • EMOM – 5 Wall Balls (20#, 10′)
  • 100 Front Rack Lunges (95#)

I did 15-12-11-12-10-10-10-12-8. Early on I got messed up thinking the clock was counting down, so I think I dropped the bar for a quick rest in the first three rounds and definitely should not have. I think after 2 rounds I made a goal to get to 50 through 4 rounds and then finish out with sets of 10s. With only one round to go, I pushed it a little for that set of 12 so I’d had fewer to finish. Took me 8:30 and I was getting ass cramps shortly after.

Lunge to the Death

Went to the 4:30 class.

Warm-up

15:00 EMOM (alt)

  • 50′ Butt Kicks + 50′ High Knees
  • 20 Air Squats
  • 15 Supermans

Strength

Back Squat

  • 10×45#
  • 10×95
  • 10×135
  • 10×165
  • 10×185
  • 20×135

Can’t remember the last time I’ve squatted that many reps. Felt fine.

Conditioning

12:00 EMOM

  • 5 Burpees
  • MAX Front Rack Lunges (75#)

I did 2 rounds of 12, then 8 rounds of 10, 12, and 14 for a total of 130 lunges. Fucking terrible, especially in the front rack.

Walked 400m to cool down.

As Many Lunges

Went to the 4:30 class.

Warm-up

4 Sets

  • 15 Air Squats
  • 15 Supermans
  • 25′ Bear Crawl

This was a lot of Supermans for a warm-up!

Front Squat

Supposed to be a 3 second pause at parallel on the first rep, which is hard for someone who bottoms out.

  • 10×45#
  • 6×95
  • 4×135
  • 2×165
  • 2×185
  • 10:00 EMOM
    • 2×205

Squat is feeling pretty good.

Conditioning

4 Cycles

  • 5:00
    • 500m Row
    • 400m Run
    • AMRAP Front Rack Lunges (95#)
  • 3:00 Rest

When I saw it posted online I was thinking 115# but I decided to go with 95# and was glad I did. Tried to keep a <= 1:55 pace on the rower and I’m sure I was slow on the run. I pulled up my knee pads after coming in from the run and had about 40 seconds each time for lunges. Didn’t use a rack and did 17-20-18-19 without ever dropping the bar. I hate running! I’ve done a lot of lunges in the last 2 weeks.

13.4 Retest

Rest day yesterday and at the gym for noon today.

Warm-up

  • Dead Hang
  • Shoulder Mobility
  • Bar Taps
  • Bottom Squat Hold
  • C&J
    • 6×45#
    • 3×95
    • 3×115

Conditioning

CrossFit Games Open 13.4 – 7:00 AMRAP

  • 3-6-9…
    • C&J (135/95#)
    • T2B

I 3 and then 3-3 C&J and then singles the rest of the way. Went unbroken through 9 toes to bars and then 7-5. Made it through 14 of the 15 clean and jerks, which is 1 fewer than the last time, over 2 years ago, and 8 reps shy of my best. I could improve my score by not taking that half step or so back after each rep with the barbell. Could have pushed to do the 12 T2B unbroken as well.

I had some nasty “Fran lung” after this one.

Strength – Front Rack Lunges

  • 3x10x135#
  • 10×155
  • 10×175

Felt good, even after the workout.

Midline & Gymnastics

3 Cycles

  • 4 Tabata Rounds – MB Sit-up (20#)
  • 1 Tabata Rest
  • 4 Tabata Rounds – HS Hold
  • 1 Tabata Rest

I did 10 sit-ups every round for a total of 120 and was able to stay on the wall for every 20 second block. I was putting my hands really close to the wall and able to keep my balance too. This did fry my low back.