Attending Class

Last night I was feeling sore in my outer pecs. Must have been from the 5×5 push press the day before. Still a little sore to the touch today. Did a 20 minute ROMWOD this morning and walked 18 holes on the golf course in about 2 hours and 30 minutes.

Went to the 5:30 class at Intuition, my first class other than a Sunday in a long time.

Warm-up

  • 3 Rounds
    • 10 Air Squats
    • 30s Wrist Stretch
    • 20 Mountain Climbers
  • Front Squats
    • 5×45#
    • 5×95
    • 5×135

Strength / Power

14:00 EMOM (alt)

  • 15 cal Row
  • 5 Front Squats (185#)

Nasty! Took me just over 30 seconds for the first row and it crept up every round, hitting about 40 seconds the 7th time through. So no much rest going into the squats, which made them heavy! Could not recover going into…

Conditioning

10-8-6-4-2

  • Power Cleans (135#)
  • Over the Bar Burpees
  • 200m Run

I was ok with the cleans, because I was not going to drop the bar, but my heart rate and breathing were still up there from the previous piece so I couldn’t push the burpees or run. Finished in 10:40.

Midline

Weighted Plank (30 seconds)

  • 3×55#
  • 2×80#

Set 1 was the worst I think. I was shaking so much. Got my breathing under control and tightened up for the other sets.

Did not feel very good after this workout. Not sure if it’s my lack of metcons lately or if the pile of McDonald’s I ate less than 3 hours before was a factor.

Triple Triple Double

Went to the driving range yesterday and again this morning. Right arm feels a little weird and I wonder if it’s from all of the swings. Did some bottom squat hold and stretching to warm-up.

Midline

8x

  • 20s L-sit (Rings, knees up)
  • 25s Rest

Cut back from the 30 second rest we had 2 weeks ago. Last 2 rounds were a lot of shaking, but made it through. Seems to be improving quickly.

Conditioning

  • 3 Rounds
    • 5 Thrusters (135#)
    • 5 Burpees OTB (lateral)
  • 2:00 Rest
  • 3 Rounds
    • 3 Squat Snatch (155#)
    • 3 Bar Muscle-ups
  • 2:00 Rest
  • 3 Rounds
    • 10 Deadlifts (245#)
    • 10 Box Jumps (30″)

Finished part 1 at 1:36. I actually felt really good during this part, but my heart rate sky-rocketed and I couldn’t recover during the rest. I was fighting it until the end of the workout. Part 2 was much worse than I expected. I’m glad I scaled it back from the original 5 reps of each I had planned early in the week. I knew it was going to be bad when I lost the 2nd snatch in the hole. I missed one in my last round too. Was a little scared about the bar muscle-ups since I haven’t done one since around March. Got the first 2 rounds unbroken without a problem and I think I would have been able to on the last round too, but my hands and the bar were sweaty. It wasn’t worth the risk of slipping and falling on my head, so I did 3 quick singles. Finished at 8:48 on the clock, so it took me 5:12! Had to rest quite a bit between each snatch. In the final part I went 10, 6-4, and 6-4 on the deadlifts, and unbroken on the box jumps, though no rebounding. Finished at 14:57 so part 3 took me 4:09. I wish I had pushed to do all of deadlifts unbroken.

Finisher

  • 100 OH Walking Lunges (45#)

Went outside. I did 26-24-30-20. Breathing got up there again. Rests were pretty long.

Just before 7pm I headed out to the garage. Felt like shoulder pressing for some reason.

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 1×155#
  • 1×165#
  • Fail 172.5#
  • 1×167.5#

Wow, didn’t expect to miss like that after I hit 165# for  double a few weeks ago during a shoulder press, push press, push jerk complex. Must just be fatigue from today’s workout because all of the bench press increased should have translated to a higher shoulder press too. I was lifting barefoot, but I doubt that had anything to do with it. Wore a belt for the last few singles because I have a tendency to over-extend at max weight.


First time using the big washers for fractional.

Crushing it for Kristin

Today we did a benefit workout to raise money for a 22-year-old student from CrossFit Bay City. She had a stroke a couple of weeks ago.

Warm-up

  • Crossover Symmetry Activation
  • Rumble Roll my low back
  • 2×10 Reverse Hyper (210#)
  • 45-95-115# C&J and Snatch

5 Rounds

  • 6 C&J (135#)
  • 6 Snatch (135#)
  • 10 Over the Bar Burpees

Did all singles on the bar and tried to get back on it for the next rep. Finished in 13:34.

Bench Day

Went to the 9am again. Lats are still sore and I bet the muscle-up pulldowns have something to do with that.

Strength

Bench Press

  • 10×45#
  • 5×115#
  • 5×165#
  • 5×195#
  • 5×210#
  • 5×220#
  • 3x8x195#

We worked up to a heavy set of 5 and then did some drop sets. Was supposed to be around 85% as a guide, but I went heavier since I didn’t hit what I wanted to in the final set. Perfect weight because I might have missed if I had gone much heavier.

Accessory

4 Sets

  • 5 Pendlay Rows (165#)

Didn’t go crazy with these today. Focused on speed and quality reps.

Conditioning

8:00 AMRAP

  • 5 OHS (95#)
  • 10 Over the Bar Burpees

First round was done in 45-50 seconds and then everything got progressively slower. Finished 6 rounds plus the overhead squats and 8 of the burpees. I was not expecting my legs to feel like jello, but must be from the squats last night. They started burning pretty good about halfway through the workout.

Night garage session again. I’m really enjoying these.

Warm-up

Did 1,500m on the Ski Erg in 6:57.5.

Weightlifting

Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

E90S for 12 Sets

  • 5 Power Snatch (115#)

Originally planned for 6-8 sets, but was feeling it. All touch-n-go reps on every set.

Midline

4 Sets

  • 10 Weighted GHD Sit-ups (20#)

Could feel my low back working on these too.

Shitty Combo

My last full day in Long Beach. Will likely still get to workout tomorrow since my flight leaves at 1 in the afternoon. Looking forward to getting home and sleeping in a bed! Over a week away is too long.

Warm-up

  • 3 Rounds
    • 30s Handstand Hold (Nose and toes)
    • 30s Rest
    • 30s L-Hang
    • 30 Rest
  • Empty bar clean progressions
  • 3 Hang Cleans (95#)
  • 3 Hang Cleans (135#)
  • 3 Hang Cleans (155#)

Weightlifting

10:00 EMOM

  • 3 Hang Cleans (175#)

Feel like I’m getting under the bar faster. This really got me sweating. Did 5×45# and 5×65# shoulder press to warm up my upper body for the thrusters.

Conditioning

8:00 AMRAP
3-6-9-12…

  • Thruster (100/65#)
  • Burpee over the bar

One of the worst combinations in CrossFit. I finished the round of 15 and got 5 more thrusters.

Shoulder Reppin’

Running the show at 9am again for Kevin, but he gets back to town today. I did 3 sets of 10 reverse hypers with 210# before class.

Warm-up

3 Rounds

  • 5 Push-ups
  • 4 Inch Worms
  • 20 Band Pulls (red)

Warmed up the shoulder press with 10×45#, 5×95#, and 3×125#.

XWOD

  • 3-3-3-3-3-3-3-3 Shoulder Press (152.5#)
  • 2-1-2-1-2-1-2-1 X Push-ups
    • 2s: 18″ Plyo
    • 1s: 21.5″ Plyo

Struggle from the start with the shoulder press, especially getting that first rep going, but made it through every set. New 3RM too and for all 8 sets!

Conditioning

8:00 AMRAP

  • 8 Deadlifts (185#)
  • 8 OTB Burpees
  • 8 American KBS (62#)

Got exactly 6 rounds.

Midline

8 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest

Yuck!

I finished up with 2 sets of 20 reverse wrist curls with 45#.

Great Lakes Bay Regional Throwdown VII

First GLBRT competing with CrossFit Intuition. It was held at Rise & Conquer Fitness. Teams were made of 2 men or 2 women and each gym could have up to 6 teams. Top 3 team scores counted towards the gym score for the belt. Since we only had 2 Rx teams we didn’t really rank in the gym competition.

Workout #1

12:00 Time Cap

  • Partner A – 60 American KBS (53/35#), Partner B – 30 Thrusters (95/65#)
  • Partner A – 30 Thrusters, Partner B – 60 American KBS
  • Partner A – 30 American KBS, Partner B – 15 Thrusters
  • Partner A – 15 Thrusters, Partner B – 30 American KBS

Both partners may work simultaneously, but can’t move on to the next round until both movements are finished If one partner finishes their work before the other on a round, he/she may help the other partner finish their work for the round.

Our women crushed this and took first place with a time of 6:12! The thruster attack works! Kevin and I did well too with 4th place for the men in 7:01. I was expecting this to be the worst of the workouts, but it really didn’t feel that bad. Everyone was talking about how blown up their forearms were, but mine felt perfectly fine.

glbrt7-1

Workout #2

7:00 AMRAP
* Partners work one at a time and may split the work up in any way.

  • 20 T2B
  • 15 Burpees over the Bar
  • 10 Cleans (115/75#)
  • 20 T2B
  • 15 Burpees over the Bar
  • 10 Cleans (155/105#)
  • 20 T2B
  • 15 Burpees over the Bar
  • MAX Cleans (185/115#)

We had about 3 minutes for the 185# cleans and got 29 reps. It was pretty brutal at the end. We were 5th out of the men.

glbrt7-2

Workout #3

*Split up the work however the team wants, with one person working at a time.

6:00 AMRAP

  • 7 Deadlifts (205/135#)
  • 14 Pull-ups

1:00 Rest

6:00 AMRAP

  • 7 Box Jump Overs (24/20″, touch on top)
  • 14 Wall Balls (10/9′, 20/14#)

Kevin ended up ripping his hands in the first part, which made things a little rough. I had to dig deep. This is where the last few months of hark work paid off. I couldn’t breathe for a good 20 minutes after these 2 AMRAPs were over though.

In the first part we got 201 reps (9 rounds + 7 deadlifts, 5 pull-ups) for 5th place. We were about 1.5 rounds behind the leaders, which I’ll take. Without the ripped hands I bet we would have gotten close to another full round in. Only 154 reps in the second part which was 7 rounds plus 7 box overs, which was pretty terrible, placing us 14th. Kevin couldn’t really handle the medicine ball, so I did the majority of the wall balls.

glbrt7-3-1

glbrt7-3-2

Fun day! We were so proud of our women dominating that first workout and they were on cloud 9. 🙂 Overall Kevin and I were the 5th ranked male team out of 18.

glbrt7-final