Surprisingly I didn’t sleep very well last night. I figured being out in the sun would have me so wore out I’d sleep like a baby. I used the A/C in my room for the first time of the year too, so maybe that was it, but otherwise I would have been miserable hot.
Got to the gym a little after 9. Warmed up with 100 walking lunges and some bottom squat hold.
Squat Every Day
Jumping Back Squats
Pause Back Squats (5s in the hole)
Five seconds is a long time down there. Was starting to round on that final rep so it was a good stopping point. Makes 27 days. I wore the best starting at 245#.
Did an easy 800m run to start 10am class.
- 200 Wall Balls (20#, 10′)
- 150 American KBS (53#)
- 100 Power Cleans (95#)
- 50 Pull-ups
Teamed up with Bryan. We did sets of 20 wall balls, 15 swings, 5 cleans, and 5 pull-ups. The pull-ups sucked with no grip left and so much sweat dripping down on to the hands. Thought I might rip. We finished in 17:54.
Feeling fine after yesterday, other than the lingering issues I have. This stupid shoulder has been acting up for a few weeks, but luckily hasn’t been an issue for any movements.
- Bottom Squat Hold
- Dead Hangs (4-5x of about 20-30s)
- Pacer: 500m Row (4x each)
- 5 Push-ups
- 10 American KBS (53#)
- 15 Air Squats
I was trying to keep my pace around 1:45 on my rows and just keep moving at a decent pace through the movements. First time really doing any squats in 2 weeks. We got done around the 17:40 mark and made it through 13+7 on the circuit.
- GHD MB Toss (20#)
- 8 Evil Wheels
Went all the way back to the ground on the first round of tosses, but only to parallel on the next 2.
- 30 Shoulder Taps
- 10 Ring Rows (feet on 20″ box)
I actually felt better than I ever have on the ring rows and it’s quite a bit harder on the box like that. Progress!
Back at it after a rest day yesterday. I’ve been “sleeping in” a few times this week. Not sure what’s up with my internal clock. Still made it to the 9am though.
- 3 Rounds
- 12 Reverse Hyper (190#)
- 2 Inch Worms
- Jump Rope
- 3 Deadlifts (135#)
- 3 Deadlifts (225#)
- 3 Deadlifts (315#)
- 3 Deadlifts (345#)
- 4 C2B Pull-ups
Slowly increasing the load for deadlifts so I don’t tweak my back again. Worked on my butterfly chest-to-bar again. Getting more comfortable with it.
It was a continuous 8 minutes, but 125# was feeling a little too easy, so I added weight. Should have done 135# the whole way. This is part 2 of the thruster attack that started Sunday.
3 Rounds NFT
- 8 Reverse Hypers (260#)
- 8 GHD MB Toss (25#)
Jumped on the Ski Erg in the afternoon.
My goal was to keep a 2:00-2:05/500m pace. Had only done 1k for warm-ups so wasn’t sure what I’d be able to maintain. My times were 4:02.5, 3:59.7, 3:46.5 (pushed that one), and 3:59.9. Walked a half mile after.
My legs are so sore they hurt to the touch! At least I can walk on my feet without hobbling all over the place since I can barely feel the blisters now. Over to CrossFit Intuition this morning for Kevin to put us through a class.
- CS Activation
- Bottom Squat Hold
- Inch Worms
- 750m Row
He tricked us saying we were going to do a Tabata row in order to get a 20 second meter number out of us. Mine was 98 meters. Then…
If you don’t make your number during a round, that’s a 5 burpee penalty at the end. Luckily I got over 101 each round. Totaled 2,471m with the rollouts. I was soaked with sweat at the end.
- Odds: 10 Pendlay Rows (40% of BW – used 85#)
- Evens: 10 CS Reverse Fly (2 rounds with red, 3 with yellow)
Nasty little combo that made the light weight get hard.
3×10 GHD MB Toss (14#)
Headed to Survival Fitness at 8 to try out the chipper for the upcoming GLBRT team competition.
- 50 Wall Ball 20#/14# 10’ target for men and women
- 40 KB Snatches 53/35
- 30 T2B
- 20 Burpees
- 30 Clean & Jerk 135/95
- 40 Box Jump 24/20
- 50 Deadlift 185/135
Brent and I finished in 10:33, the girls could start after we got done with wall balls and the clock was exactly 14:00 when they finished. Fun little workout.