A Little Recovery

Doing death by push-ups last night probably wasn’t the greatest idea in the world, but I need the extra push-up work. The front of my shoulders are pretty shot today. Because of the weather I came back home during the day and went in to open gym.

22:00 EMOTM

  • Odds: 30s Row
  • Evens: 20 DUs

The plan was to do 20 minutes but the clock got reset part way though and I ended up doing an extra round through. After the first 2 or 3 rounds I didn’t miss a double under. I was pretty stoked about that. Probably should have bumped it up to 30 DUs, but oh well.

After finishing up I worked on mobility for 30 or 40 minutes. I wanted to work on butterfly pull-ups, but decided it wasn’t the best time for it with my shoulders being shot from yesterday. Gotta be smart.

500m Rows

It felt great to take a rest day yesterday. I did get out and walk 9 holes of golf though. The tweak I did to my mid back on Wednesday has been getting better and better each day. Won’t be an issue for anything.

Today I went in and alternated rowing intervals with Matt.

5 rounds

  • 500m Row
  • Rest while the other guy rows

It was the perfect amount of work to sandwich in between a couple of rest days. My last 500 was my fastest of the day and the first 4 were all very consistent times. Massage tomorrow and then competition on Sunday.

Testing My Back

I’m feeling good after the rest day yesterday. Matt is out-of-town for the weekend so I offered to help out with the weekend classes. Today was sort of on open gym and I was looking forward to testing out my back as well as trying a few things that are part of a competition I’m doing in October.


  • 400m Run
  • Various stretching, including PVC pass-thrus and around the world’s, PVC OHS, world’s greatest stretch

WOD #1


  • 30 Clean and Jerks (95#)

This one comes straight out of the competition. I’ve been staying away from cleans for the last couple of weeks because of my low back. It felt pretty good doing this today. I finished in 2:42 without too much of a push since I was doing it by myself. A month or so ago I used 125# and did it in 5:10-ish, so I’m confident I can get down around the 2 minute mark.

WOD #2

10:00 EOMOTM

  • 5 Deadlifts (225#)
  • 5 HSPU

I’ve also been staying away from deadlifts because of my low back. These felt really good and easy. All of the HSPUs were strict and unbroken.

WOD #3

10:00 EOMOTM

  • 10 Thrusters (65#)
  • 10 Pull-ups

The competition has “Fran” but the beginner division, which I’m competing in, only uses 65# and does jumping chest-to-bar pull-ups. I figured this was a good way to build up for it. I should have gone heavier with the thrusters and maybe did fewer reps there. Everything here was unbroken as well. I’ve never been able to do that many rounds of pull-ups unbroken like that.

WOD #4

20:00 EMOTM

  • 30s Row

This a great one for conditioning. Go all-out for those 30s and then catch your breath for the next 30s.

I’m really happy with how my back handled the workload today. I wouldn’t have been able to do this 2 weeks ago. I’m in charge of making up the WOD for tomorrow’s classes, so that should be fun. It’s going to be some kind of partner WOD.

Random Friday Open Gym

My calves are even more sore today, but my shoulders aren’t bad. I went in at 5:15 for open gym and did a bunch of random stuff, trying to keep any stress of my lower back.


  • 30s Row
  • 30s Rest

I was planning on doing 10 minutes, but Matt guilted me into 20. I’m glad he did. The first 10 weren’t too bad, but I had to fight for intensity after that.

Brent showed up and we worked together on some stuff.

6 rounds

  • 10 DB Chest Presses (5 each side, 40# DB)
  • 10 Weighted Push-ups (sandbag on back, which is about 35#)
  • 10 Quarter Get-ups (5 each side, 39# KB)
  • 10 Russian Step-ups (5 each side, 35# DBs, 18″ box)

We did the chest presses on a bench. This circuit took us somewhere between 15 and 20 minutes. We didn’t keep track of time, but kept up a steady pace and didn’t take breaks.

Matt noticed we had a lot of pushing movements there, so suggested we do some pulling and maybe GHDs. I tried a GHD sit-up, but it was too much for my back so I did hip extensions instead.

5 rounds

  • 10 Hip Extensions
  • 10 Pull-ups

No time again here as we didn’t do this for intensity. Brent headed over to do some rowing so I jumped on the squat rack in between sets with Cora.

3 sets

  • 8 Front Squats (130#)

Why not 10 reps each set? Because the bar was starting to cut off my air supply. 🙂

Solid work for a Friday night, being the 4th day in a row at the gym. No WOD tomorrow for me. I need to start taking more rest days and probably should try getting into a 3 on 1 off schedule. I may go for a run or bike ride if it doesn’t rain.

So Sore

I don’t know how the athletes do so many events in the CrossFit Games. Yesterday and today have been a struggle. After sitting around most of the day yesterday I went out for a long walk of almost 5 miles. It felt good to get moving. I was thinking I’d be ready to get in a WOD today, but I attempted to do an air squat and it was difficult.

So I was thinking of doing a sprint workout tonight at one of the high school tracks, but our trainer Matt said he was up for doing something. So I picked him up and we went to the box to do a bit of work.


5 rounds

  • 500m Row
  • 500m Run

Took us over 23 minutes to do this. We kept a good pace and each had a bit of time to rest after the row because we waited for the other guy to get in from the run before starting our own run.


50 yard Prowler Sled Pulls

  • 120#
  • 165#
  • 190#
  • 215#
  • 240#
  • 240#
  • 240#

We weren’t doing this for time or anything. We took turns and some break time in between switches. Felt good and really loosened me up. Tomorrow I’ll be good to go.

A Little Rowing

So Matt, the owner of Survival Fitness, suggested that those of us competing this weekend come in today and do some rowing. Sounds good to me! I hate taking complete rest days anyway.


2k Row


6 rounds

  • 500m Row
  • 2m Rest

The rower at the box it not the greatest, so I went above 500m each round and didn’t keep track of any times. I’m glad I went in and did this instead of sitting on my ass all day. I think it even helped to loosen up my back.


15 minutes of stretching and mobility

Making the Most of Machines

This morning I headed over to the fitness center in Seaside, FL, which we get access to. Pretty nice facility with a lot of nice machines, an assortment of DBs, and some other equipment.


  • .58 mile run
  • 3 rounds
    • 15 Hip Extensions
    • 15 Sit-ups
    • 30s Plank
    • 10 One-arm KBS (each arm) using a 30# DB
    • 20 Band Walk Steps L
    • 10 Band Presses
    • 20 Band Walk Steps R
    • 10 Band Presses


4 sets

  • 10 seated row (100#, 115#, 130#, 160#)
  • 10 rotary chest (100#, 130#, 160#, 175#)


3 rounds

  • 10 Dips
  • 10 Pull-ups
  • 10 Squat Clean and Press using 40# DBs

My total time was 10:55. The squat cleans and presses were really draining on me.


0.34 mile run