Smart Does Not Equal Fun

My ass is getting sore from the lunges yesterday. Went to 4pm class, but it kind of sucks with how much I’m limiting myself to let injuries heal because I have to sub out almost every movement. Making smart decisions isn’t fun.

Warm-up

  • 100 cal Echo Bike
  • Zombie Kicks
  • PVC Passes
  • Butt Kicks

I jumped on the bike before class with the intention of doing 150 calories again. I just wasn’t feeling it though, knowing I had a harder 60 coming up in the workout.

Conditioning

5 Rounds

  • 12 Walking Lunges (50# DBs)
  • 25 Sit-ups

The strength work was five sets of back rack lunges with the sit-ups. I did the walking lunges so I wouldn’t have load directly on my spine and so I could still load up my legs. Figured I might as well do it for time. Finished in 6:44. I think it’s been a month since I did a sit-up! Since the class got 18 minutes on the clock I had a nice long rest before the programmed met-con.

  • Buy-in: 60 cal Echo Bike
  • 7 Rounds
    • 14 Air Squats
    • 7 T2B
    • 7 Burpees

The bike was a replacement for rowing 1,000 meters and it took me about 3:50, which is just slightly longer than I would have taken for the row. I did 2x air squats in place of 115# front squats and burpees instead of 70# American kettlebell swings. Turned out to be a good workout and I did all of my toes to bars unbroken. Took me 12:41.

All About That Pressing Life

All kinds of things started getting sore yesterday and more so today. My body was feeling beat up the times I woke up in the middle of the night. Yesterday was a rest day but I did some rehab stuff that focused on the hip and butt, which took almost an hour. Went to the 4pm class today.

Warm-up

  • 2:30 Run
  • 3 Rounds
    • 10 Jumping Jacks
    • 5 Push-ups
    • 10 PVC Passes
    • 5 Shoulder Press (45#)
  • Bench Press
    • 5×45#
    • 5×135

Strength Endurance

4 Cycles

  • 3:00 AMRAP
    • 20 cal Echo Bike
    • 10 Strict HSPU
    • MAX Bench Press (135-145-155-165#)
  • 2:00 Rest

All kinds of modifications for me today and for the next week as I try to let my back and calf rest. I did the bike instead of rowing, made the handstand push-ups harder by going strict, and benched instead of doing push jerks. This got really tough. I was pretty consistent with about 73-75 RPM on the bike. I was able to get through three sets of the HSPU unbroken and then 6-3-1 on the final set. My reps per round were 22-17-12-8 for bench press.

Conditioning

EMOM: 5 Burpees
Until the follow is finished:

  • 75 Air Squats
  • 75 Walking Lunges
  • 75 Push-ups

Here’s my modified version instead of 50 reps each of snatches, cleans, and push presses all with 45# dumbbells. When I went down for that first burpee I could already feel the fatigue in my shoulders and chest! It took me 11:55 and it was at about the same time as a couple of other guys so my choices worked out well.

I had planned to stay and practice handstand walking, but a rib in my back felt out of place or something. Plus there was so much pressing that I wasn’t up for it.

Back on the Rig

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.

Warm-up

  • 8×50′ Shuttle Run
  • 3 Rounds
    • 10 Jumping Jacks
    • 5 Air Squats
    • 10 PVC Passes
    • World’s Greatest Stretch
    • 10/10 Leg Swings

Accessory

5 Sets

  • 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).

Conditioning

Tabata

  • T2B
  • 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!

The Final Workout

Got the stitches out of my head this morning and then went to the 9am class.

Warm-up

  • 2:00 Echo Bike (22 cals)
  • 3 Rounds
    • 10 PVC Passes
    • 5 Air Squats
    • 10/10 Leg Swings
    • World’s Greatest Stretch

Strength

Back Squat

  • 10×45#
  • 6×135
  • 3×185
  • 2×215
  • 2×235
  • 2×255
  • 2×275

I had no interest in the 20 rep Super Squats since I missed the previous two weeks of it and my back has been solid. It’s been more than 2.5 years since I had that much on my back. Thought about going up again, but that last set felt like a struggle, so I’ll take it and be happy with slow progress.

Conditioning

15:00 AMRAP

  • 7 cal Echo/Assault Bike
  • 10 T2B
  • 2 Squat Cleans

** Start at 50% and increase 5% of 1RM every two rounds.

With the machines in the other room there is so much wasted time walking back and forth. I did 5-5 toes to bars every round and did all of my cleans unbroken, which felt great! Weights I used were 135-150-165-180 and I got through eight rounds, the bike, and two T2B. Would have liked to go at 195 next.

I stuck around to row with Molly.

Endurance

5 Rounds

  • 1,000m Row
  • 1:1 Rest

Since I had just done class I didn’t push to set any records on the rower. Just wanted to keep it under 1:50/500m. Mission accomplished and even with negative splits. My times were 3:38, 3:37.9, 3:37.6, 3:37.1, and 3:36.8.

This was my last time working out in this location! The new location is schedule to open up on January 3rd, so will be doing a lot of garage workouts over the next week or so.

Heading up north for a few days and going to take two full rest days!

The End

Today was our last Super Sunday at this location! I’ve been programming Sunday workouts for 5.5 years there. My calves are still a little sore, but otherwise feeling pretty good. A bit tired from being up late for Star Wars.

Warm-up

  • 5:00 Echo Bike (50 cals)
  • 30 PVC Passes

Strength

Shoulder Press

  • 10×45#
  • 6×95
  • 3×125
  • 2×145
  • 1×165
  • 1×175
  • 1×185 (PR match)
  • 1×190 (PR)

I thought it would be a good time to also test out my shoulder press after all of the bench press cycles, even though I had done virtually zero dedicated should press work all year. I did 180 on August 30th and my all-time best was 185 on July 22, 2017. Pumped to get the PR with no focus on increasing this lift.

Conditioning

Christmas Couplets

  • @ 0:00 – 3 Rounds
    • 3 MU / 6 C2B / 9 Pull-ups
    • 6 Power Snatches (95/65#)
  • @ 10:00 – 5-10-15
    • Back Squats (135/95#)
    • Bar-facing Burpees
  • @ 20:00 – 15-10-5
    • Deadlifts (205/135#)
    • Ring Push-ups / Push-ups
  • @ 30:00 – 3 Rounds
    • 10 T2B
    • 100 DU

This came up in my Facebook memories from 2014 and I had called it Christmas Couplets back when the gym was CrossFit Intuition. It looked like a fun one to retest five years later. My previous times were 3:28, 4:10, 1:53, and 7:19. I thought about increasing the number of muscle-ups since I failed 5-6 last time and I can crush that now, but decided to leave it as is for comparison and since I did 30 earlier this week. My times today were all improvements! 1:55, 3:55, 1:35, and 5:18. Just a little fitter. 🙂 Everything was unbroken except for the double unders which I broke on purpose. Did 40-30-30 the first two rounds, but tripped up once in the last round so it was 40-25-35.

Went over to the new location and helped for a few hours.

100 Calorie Warm-up

My lats and upper abs are sore. Went to the 4pm class.

Warm-up

  • 100 cal Echo Bike
  • 4 Rounds
    • 10 Jumping Jacks
    • 10 PVC Passes
    • 10 Air Squats
    • 5 HR Push-ups
    • Front Rack Stretch
  • 3 Front Squats (45#)
  • 3 Push Jerks (45#)
  • 3 Front Squats (45#)
  • 3 Push Jerks (45#)
  • 3 Front Squats (95#)
  • 3 Push Jerks (95#)

I was there early so jumped on the bike before class.

Conditioning

15:00 EMOM

  • 5 Burpees over the Bar
  • 3 Front Squats (135#)
  • 3 Push Jerks (135#)

The Rx weight was 155, but I was having none of that. By using 135 I was able to keep a consistent pace with burpees and the barbell, getting over 30 seconds of rest every round. After 5 or 6 rounds I realized I could just go right from the third front squat into the jerk like I would with a C&J. Duh!

Accessory

5 Rounds

  • 15s Hollow Hold
  • 15s Rest
  • 15s Hollow Hold
  • 15s Rest
  • 1:00 Russian KB Swings (70#)

This was programmed as an alternating EMOM, but there is no way I can hold a one minute hollow five times. I broke it up and maximized a full minute with the kettlebell. I took a quick breather after 20 reps every round and did 33-32-32-32-33 reps for 162 total.

Push for the W

My quads are pretty damn sore from Sunday. Went to the 4pm class.

Warm-up

  • 2:00 Row (40 cal)
  • 2 Rounds
    • 10 PVC Passes
    • 5 Kip Swings
    • 10 Air Squats
    • 5 Shoulder Press (45#)
  • Push Press
    • 10×75#
    • 5×95

Conditioning

5 Rounds

  • 10 Push Presses (115-125-145-165-175#)
  • 10 T2B
  • 15 cal Echo Bike
  • 1:30 Rest

My rounds were 1:33, 1:40, 1:45, 2:07, and 1:48 to finish at 14:53. I phoned it on in the 4th bike knowing I needed to save some energy for the final round of presses. I was able to do the first 4 rounds with quick TnG reps. In the final round I had to start pausing and reset after the 7th rep. It got tough! All toes to bars were unbroken and without wearing grips. I was planning on going up 10 pounds every round to finish with 155, but then I saw Weston jump to 135 on the 2nd set so I had to catch up and push for the W.

  • EMOM: 5 Pike HSPU (feet on 30″ box, thick mat for hands and head)
  • 150 H2H Russian KB Swings (53#)

This was programmed to be five handstand push-ups every minute and 150 American swings with 53 pounds. I have a bunch of stitches in the top of my head, so real HSPU were out of the question. I turned this into a 6 round workout of 5 and 25, which had me finish at 5:51.