These handles from Titan Fitness are pretty sweet. Can’t wait to try them out in a workout.
On April 11th it will have been two months since my back tweak, so that’s the goal date for picking up a barbell again. It’s hard to be patient, but I want to make sure I give it all plenty of time to heal and it gives me another 2.5 weeks to correct my imbalances.
Yep, time to properly rest this right calf. I about fell down the stairs this morning. Went to the 4pm class and we’re upstairs in the CrossFit room for the first time! They still have a lot of work to do, but almost all of the rig is up and there was flooring down.
8×50′ Shuttle Run
10 Jumping Jacks
5 Air Squats
10 PVC Passes
World’s Greatest Stretch
10/10 Leg Swings
4/4 Single Arm DB Front Squats (50#)
8 Glute Bridges (50# DB)
Nothing crazy for me as the class did back squats and the bridges (or hip thrusts).
OH Single Arm Walking Lunge (50#)
Seated Shoulder Press (45#)
MB Cleans (20#)
I decided I’m going to scale all kinds of things for the next 1.5 weeks before I leave on a trip in order to let this leg and my back heal up. No explosive movements (jumping, driving up, etc.) with my legs and no barbell lifting. So then that really gives me almost a month before I’m back and hopefully can hit things hard again. Will give me a lot of time to focus on gymnastics movements, bodyweight stuff, and maybe the bike. The class programming was T2B, barbell lunges, push presses, and Sumo deadlift high pulls (all with 95#).
I definitely wore grips for the toes to bars. Weston and I couldn’t remember what we used to do for these, but thought it was 7-8. So of course we both went for eight out of the gate. I got six rounds unbroken, did 4-4 in round seven, and then 6×1 in the eighth. Might have been able to sustain seven unbroken the whole way. I did six lunges every round. I sat on a medicine ball for the shoulder presses, doing four rounds of ten and four rounds of eight. I bet I feel those presses tomorrow. Then I did seven every time for the medicine ball cleans.
I went back and looked at my history and the best I’d done for Tabata T2B was 57 reps a year ago with 6×8 and 4-5. That day I did 5×8 unbroken, 5-3, and then singles. So 62 today was a nice PR!
My legs are still sore today. Was out in the garage just after 12.
Year of the Engine – Interval
My goal was to hit 1:35/500m and it was a success. I got 237 meters every round except the 5th where I got 238.
That put me over 150k meters on the rower since I got it.
10 Reverse Hypers (140#)
15 Air Squats
10 cal Row
Got through three rounds and did the burpees instead of 20 double unders, due to my calf.
E3M – 10 Rounds
10 cal Assault Bike
10 MB Cleans (20#)
Second week in a row where the Friday workout repeated some of the movements I did at home on Thursday night. This was programmed as 3×135# C&J for three rounds, then three rounds of heavier doubles, and finally four rounds of heavy singles. I definitely can’t do jerks with my calf and didn’t want to press my luck for my back or calf with heavy cleans so I decided to substitute the medicine ball cleans.
I started hot out of the gate to get the bike going each round and was doing 90+ RPM, until I had 2 cals left where I kind of coasted in because the work is already done and you just need to let it tick over. My goal was to do all of the pull-ups unbroken and I did. Pushing the limit on bigger sets of gymnastics is working out surprisingly well lately. I did tear open my palm in the 9th round, so the 10th was using basically finger tips only to grip the bar on my left hand. I’ve never ripped on my palm before! I think I was done with the first round in 1:02 and the rest of the rounds were 1:11-1:15.
I was still very sore yesterday, but managed to walk 14 holes of golf before it started raining. I think that helped me loosen up actually. Got a solid 9.5 hours of sleep last night. Was out in the garage before lunch.
Engine Builder – Max Aerobic Power
The goal was to get near a 1:36/500m pace, which I did a few times. My average distance was 155.17 with a range of 157-153, slightly down from 1.5 months ago when I did 20 rounds with a 155.25 average and a range of 156-154. That difference in average only amounts to two total meters though. My distances were:
Went to the 4pm class. It’s been 3.5 weeks since I picked up a barbell and today seemed like a good day to try a few things. Scaled back the weight to keep it light.
10 Russian Kettlebell Swings (44#)
5 MB Cleans (20#)
3 Power Snatches (115#)
Felt good to move some weight.
E3M – 6 Rounds
10-15 Push Jerks (95#)
10-15 Toes to Bars
10-15 Hang Power Cleans (95#)
10-15 Handstand Push-ups
The Rx weight was 115 pounds and the notes said Rx+ should add 1 rep to the movements each round. My plan was to stick to 10s, keep the barbell movements unbroken and split up the gymnastics to 2×5 for each movement. I cruised through the first round in under 90 second and then Kinde says, “You guys should do Rx+.” I figured since that round went so well and I had scaled the weight I would give it a try. The first three rounds weren’t too bad, but after 13 got nasty!
After my first clean I went for the quick bounce method and my back did not agree, so I had to take the bar down to the knees on every rep and do a proper hang clean, which is much slower. I split all of the T2B up in 2 sets, 5-5, 6-5, 6-6, 7-6, 7-7, and 8-7. Was a bit surprised those felt so good and I wasn’t wearing my grips. Cleans were all unbroken. For HSPU I think I did 10, 11, 6-6, 5-4-4, 5-5-4, and 5-5-5. I missed the 3 minute clock in the 5th round, after finishing the HSPU I had to go straight to the jerks and split that 8-7, otherwise every other round of jerks was unbroken. I got through the cleans a few seconds before the 18 minutes was up and then finished off my HSPU, which was probably in the 19:00-19:30 range.
75 HSPU is a lot, especially combined with 75 push jerks!
I was messed up for the rest of the day yesterday and wanted to eat all the things. Stuck to my macros though. Woke up with a sore chest and by lunch my legs were starting to get sore. I have a feeling tomorrow is going to be rough. Went to the 4pm class.
10 MB Hang Cleans (20#)
10 Hollow Rocks
5 Front Squats (45#)
5 High Pulls (45#)
5 Hang Muscle Cleans (45#)
5 Hang Power Cleans (45#)
5 Hang Squat Cleans (45#)
Like I didn’t do enough squats with the medicine ball yesterday!
Hang Squat Clean
Worked up to a moderate weight or basically something heavier than we planned to use in the workout.
12-10-8-6-4 Hang Squat Cleans (155#)
12 Burpees to 6″ Target
Decided I’d try to get the cleans done in 2 sets every round, so I split the reps in half. Made it and did the set of 4 unbroken. Just kept moving on the burpees and then picked up the pace in the final round. I wore my belt for this one, loosening it and turning the buckle towards the back for the burpees. Finished in 11:08. Glad I went with the Rx weight instead of scaling back. The issue was breathing with that front rack position and the burpees bumping up the heart rate.
Today is all about Tiger Woods, but went to open gym at noon.
Active Life – Bulletproof Shoulders 15
5 Yoga Push-ups
10 Cuban Presses (PVC)
3 Sets (each arm)
75m Single Arm OH Carry (53# KB)
25 MB Cleans (20#)
15 Ball-facing Burpees
Those medicine ball cleans were burning in the first round before I got through 20 reps. Jumping over the ball was interesting. I was trying not too, but it felt like cheating if your feet were apart because they didn’t have to go over the tallest part of the ball. Was able to pick up the pace for the second set of burpees and finished in 4:19.
5 Pendlay Rows (135#)
6/6 Single Leg Deadlifts (135#)
7 Evil Wheels
8/8 Wood Choppers (40# DB)
This was some nasty work. The deadlifts got tough after not doing them for a while and those wood choppers were a lot harder than I expected.