Back on the Rings

On Wednesday night my lats and outer pecs really started to get sore from Tuesday’s 75 pull-ups. Yesterday I had physical therapy at 9am and progressed to a bunch of more advanced moves. It was another good session. In the afternoon I power walked 20 minutes on the treadmill for 1.32 miles and did the PT exercises we didn’t hit at my session. Later in the evening I did second round of Steamboats and 7-5-3 of the McGill Big 3. My calves and ankles were getting sore by the end of the day.

All of that stuff is still sore today. I did my PT exercises before lunch and went to the 4pm class.

Warm-up

  • Monster Walks (red)
  • Steamboats
  • 7-5-3 Curl-up
  • 7-5-3 Bird Dog
  • 30 cal Echo Bike
  • 3 Rounds
    • 10 DB Shoulder Press (10#)
    • 10 DB Lateral Raises (10#)
    • 30 Mountain Climbers

That 30 calorie bike really gets my heart going, but it’s slowly getting easier. Took about 1:50 today.

Strength

5 Sets

  • 6 Seated DB Shoulder Press (50#)
  • 10 DB Front Raises (10#)

I used the smallest incline position from straight up on the bench to have a more comfortable sitting position and placed an AbMat at my lumbar spine. I also placed a small box in front of the bench so I could lift the dumbbells from there and put them back without having to strain anything that would get my back in a risky position.

Conditioning

15:00 AMRAP

  • 6 DB Bench Press (60#)
  • 3 Muscle-ups
  • 10 Reverse Lunge Wall Balls (20#, 10′)

I place a box in front of the bench again. After each set of bench press I dropped the weights to the floor while still laying there. Then I got up and deadlifted them one at a time back on to the box. Was a nice little breather before the rings. The muscle-ups felt really good and I had no trouble doing every set unbroken, even after not doing any for about six weeks. The lunging wall balls were a little more challenging with the standard 20 pound ball this time, but 10 reps was manageable. I did exactly eight rounds.

Midline

McGill Big 3

  • 7-5-3 Side Plank

Since I did the curl-ups and bird dogs before class all I had left was the side planks.

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.

Press Everything

Nothing is bothering me from yesterday’s workout. Went in around 3:20 to do Molly’s workout.

Bench Press

  • 10×45#
  • 10×135
  • 8×185
  • 8×205
  • 6×215
  • 6×235
  • 4×255

That’s a new 6RM, which I’ve never really gone for and matches the 4RM I set on December 3rd.

Shoulder Press

  • 5×45#
  • 5×95
  • 5×115
  • 5×135
  • 5×150

That’s only 5# shy of my best 5RM. I put my belt on for the last set.

Push Press

  • 3×185#
  • 3×205
  • 3×215

Tighted the belt for the second set and then the rest of the overhead lifting. Just 10# shy of my best 3RM.

Push Jerk

  • 2×225#
  • 2×335
  • 2×245

Second and third set felt better than the first. Matches my 2RM and only 10# shy of my 1RM.

Conditioning

16:00 EMOM (alt)

  • 12 cal Ski
  • 15 HSPU
  • 18 Push-ups
  • Rest

I was doing about ~1,300-1,350 cal/hr on the ski erg. Was able to do the first three rounds of handstand push-ups 8-7 but was really grinding and only got 5-5-3 for 13 reps in the final round. I did 12-6, 6-6-6, and two rounds of 5-5-5-3 for the push-ups. Pretty nasty workout after so much pressing the weights. I probably should have done 15 calories for a male, but I knew the HSPU would be the challenge and appreciated the extra rest.

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.

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.

Where Did That Come From?

I walked 18 holes yesterday. My biceps and lats are still sore from Tuesday. The muscle-ups on Wednesday may have contributed to that too. Out in the garage before lunch. Warmed up with a two minute row for 520 meters.

Year of the Engine – Rocket Race

18 Rounds

  • 15s Row
  • 45s Rest

This is the start of phase 3, differentiation, where we work on speed and power, now that we’ve built up a solid capacity. Looking forward to an even better engine!

There were some 20 second intervals in phase one with 1:40 rests, so I wasn’t sure what kind of pace to go for these. I thought 1:26-1:28/500m might be good, but was worried about the short rest. Since there is a minimum interval time of 20 seconds on my rower I set it for 20/40, didn’t use the first interval, and waited until there was 16 seconds left before I grabbed for the handle each time. This makes the average pace and stroke rate useless though. My meters were:

82-84-85-83-86-88-86-86-87-
88-86-87-87-87-87-87-88-88

As you can see it took several intervals to get a feel for the short time duration. After finding myself, I was hitting 1:21-1:23 by the fourth pull and holding it. Using the pace calculator, 86-88 meters would be an average pace of 1:25.2-1:27.2, so I was pretty close with my guess. On BTWB I saw a guy, who I consistently beat on every other type of interval, post an average of 107 meters for this. Come on buddy, that would be an average pace of 1:10/500m!!! Not a chance. If I started at the beginning of the 20 second intervals, stopped at 15, and included the rollover meters I would have done that, so that’s probably what he did.

Went to the 4pm class.

Warm-up

  • 16 cal Assault Bike
  • 2 Rounds
    • 20 PVC Passes
    • 8 DB Shoulder Presses (25#)
    • 10 Ring Rows

Strength

Shoulder Press

  • 5×45#
  • 5×95
  • 5×115
  • 3×135
  • 1×150
  • 1×160
  • 1×170
  • 1×180

Going in I was hoping to hit 165 pounds because I haven’t done much shoulder pressing in the last two years. Basically since I hit my all-time best of 185 I haven’t had an estimated max come close to that, as you can see below.

last-2-years-shoulder-presses.png

I have no idea where this 180 lift came from, but it sure was a nice surprise. Must be a lot of carry-over from the bench program. That last rep may have gotten my back though, with over-extension, even though it went up pretty smooth. Should have wore my belt! Hopefully I’m ok when I wake up tomorrow.

Conditioning

E3M – 6 Rounds

  • 10 Push Jerks (115#)
  • 10 Pull-Ups
  • 10 Handstand Push-Ups
  • 10 Power Cleans (115#)

We did something very similar almost 4 months ago and it wrecked me because I increased the reps by one each round! It was jerks, t2b, hand power cleans, and HSPU. Today actually had SDLHP, so I subbed in power cleans since I’m not risking a shoulder impingement on that stupid movement. This time instead of cutting back to 95# and increasing the reps by 1 each round I stuck to the Rx weight.

My goal was to do everything unbroken. I didn’t even come close! After 3 rounds I took the tens off and was down to 95#, just in time to start round 4. Then I was off pace the rest of the way. I was able to do every set of pull-ups unbroken, but the quick turn-around from jerks to HSPU is what really got me. They were so slow and then I had to start breaking them up in the 3rd or 4th round. I did a whole bunch of singles on the cleans because I was so blown. I kept going to finish my full 6 rounds after the clock, so it was probably 19:00-19:30. I should have gone 95# the whole way like last time.

Calf Cautious

Got to bed later than I wanted and had a hard time falling asleep. Out in the garage at lunch.

Year of the Engine – Endurance

33:00 Airdyne

Got 929 cals and 19.56 km. Completely drenched in sweat and so was the full-size towel I used. Went to the gym at 4.

Warm-up

3 Sets

  • 10 Reverse Hypers (160#)

6:00 AMRAP

  • 10 Step-ups (14″)
  • 5 Burpees
  • 10 Walking Lunges
  • 20 PVC Passes

Did the step-ups instead of double unders because I’m being cautious with my calf. Got through two rounds, step-ups, and burpees.

Conditioning

  • 1,500-1,000-500m Row
  • 63-42-21 Russian KB Swings (53#)
  • 36-24-12 Shoulder Presses (95#)

More scaling instead of 1,200-800-400 meter runs, American KBS, and push jerks. My calf has been feeling good, so I’m going to continue to baby it and then hopefully I’ll be able to run when I start vacation on the 12th.

I held a 1:50/500m pace for every row even though I didn’t want to after the first one. Kettlebell swings were all unbroken, with really sweaty hands for the 42 and 21. I did all of the shoulder presses in sets of sixes and was close to failure at the end of each round. Finished in 24:05. Hot sweaty mess again.