News if the golf course was able to open flip-flopped yesterday morning and then eventually they opened. I took advantage of the beautiful day and it was so nice to be out on the course. Mowed the lawn in the evening too. Out in the garage at 4pm today.
- 5:00 SkiErg (1,056m)
- Monster Walks
- Muscle Snatch
- Power Snatch
Gymnastics / Weightlifting
10:00 EMOM (alt)
- 45s HS Hold
- 5 Power Snatch (115#)
Had to get this combo in because I had to bail out a couple weeks ago an the snatches and did seated dumbbell shoulder presses instead. I haven’t done a snatch since February 9th, when I returned from Dubai and then it led to the bad back tweak the next day. Felt ok today.
- 20 Front Rack Curtsy Lunges (95/65#)
- 30 Plyo Lunges
- 20 HR Push-ups
- 1:00 Rest
I was going to do a goblet variation of these curtsy lunges last week but decided to go unweighted being the first time with them. Saw these front rack lunges from Eramo’s training and had to try them. My round times were 1:53, 2:12, 2:26, 2:23, and 2:28 to finish at 15:22 on the clock. The plyo lunges got real nasty in the third round, but I held on doing both lunge movements unbroken throughout. I stuck to 4×5 on the push-ups every round, but got progressively slower.
- 6 Strict T2B
- 20 alt Weighted V-ups (15# plate)
- 10 Renegade Rows (35# DBs)
- 45s Rest
Finished this in 8:34.
5:00 Frog Stands
I’m already so much better with these in this being my third session.
Another good night of sleep and I’m feeling a lot more like myself today. Went to open gym at 10am.
- 8/8 Concentration Curls (30#)
- 8 Lateral Raises (10-12-12-12#)
- 8 Front Raises (10-12-12-12#)
15:00 HS Walk
I was having a rough time feeling comfortable even kicking up after not doing any for 2.5 weeks. I made it out to 25 feet for the first time though!!!! Then I came back with what felt like my most comfortable run and got to 20 feet.
- 3:00 AMRAP w/ partner (I go, you go)
- 3 Unbroken Power Snatches (115#)
- 3:00 Rest
- 3:00 AMRAP w/ partner
I haven’t really touched a barbell in a month or so. I warmed up snatches with triples at 45, 75, and 95 pounds. I started and got through 9 sets of snatches. So B started the second AMRAP. We both got through 9 sets and B got 2 more reps. I actually did push presses instead of jerks for most of the rounds to increase the speed.
- 100′ Single Arm Farmer Carry (88#)
- 20s RKC Plank
I also did an InBody scan after.
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.
- 5:00 Echo Bike (50 cals)
- 30 PVC Passes
- 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.
- @ 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
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.
I didn’t sleep very well last night. My hands and pretty smoked and can already feel tightness in my upper back. Miss doing partner workouts so I went in at 9am.
- Plank Cuban Shuffle
- 45# Snatches, C&J, Thrusters
- 95# Snatches, C&J
- 2 Rounds
- 400m Row
- 25 Power C&J (135#)
- 2 Rounds
- 50 cal Assault Bike
- 25 Thrusters (135#)
- 2 Rounds
- 50 cal Row
- 25 Power Snatches (135#)
I worked with Tom, who scaled his weights a bit. We also had a 3rd guy, but he worked at the same time as me. We split the row at 200m down the middle, calories 15-10, and barbell in fives everywhere. With doing fives it meant I did 15 reps in the first round and 10 in the second. I think I did one set of singles somewhere on the C&J and then started with singles on the snatches before hanging on unbroken the rest of the way. Good challenge with my grip feeling like it was. We finished at 27:35. I thought the thrusters would feel the worst, but they ended up feeling really good. Snatches got tough at the end.
Body is still feeling pretty good. Went to the 4pm class.
- 2:00 Echo Bike (30 cal)
- 2 Rounds
- 10 PVC Passes
- 5 Kip Swings
- 5 Ring Rows
- 10 Good Mornings (45#)
- Power Snatch
Gymnastics + Weightlifting
Easily did the toes to bars unbroken every round, wearing grips. Started the snatch at 135#, added five pounds every round, never missed, and finished at 205. From the first rep I was working on landing the catch in a lower position so I’d be more comfortable dropping under the heavier weights. Seemed to help some. I’ve only ever powered more than 195 once and it was in a competition in 2015. Sure feels good to rip some weight!
- 15 cal Echo Bike
- 15 cal Row
- 50 DU
- 15 Deadlifts (185#)
Missed twice in the first set of dubs and then did 30-20 on purpose the next two rounds for a quick breather before deadlifts. I did 3×5, 8-7, and 3×5 for the deadlifts with no belt and they felt pretty good after all of those snatches. Finished in 11:26. Not the greatest setup for speed with the bikes and rowers all the way in the other room and having to reset the height on the seat every round and adjust the rower feet each time I’d get on.
Was busy with the wedding all day Saturday and then was hungover and traveled home yesterday. So I only had the hour long run since Wednesday and wasn’t sure how I’d feel today. Took a nap after lunch and went to the 4pm class.
- 2:00 Assault Bike (22 cals)
- 2 Rounds
- 10 PVC Passes
- 10 Good Mornings
- 10 Air Squats
- 5 HR Push-ups
- 5 Power Snatches (45#)
Weightlifting / Conditioning
E2M – 8 Rounds
- 200m Row
- 2 Power Snatches
Rowed at a 1:35/500m average through each round and went 75, 95, 115, 125, 135, 145, 155, and 165# with all touch-n-go reps.
- 50-40-30-20-10 DB Hang Power Snatch (50#, alt)
- 10 Wall Balls (20#, 10′)
- 50 Double Unders
The Rx was regular dumbbell snatches from the floor, but I wasn’t about to do 150 of those and blow up my back. They were hard enough from the hang. The weight on the wall balls was 30#, but the normal weight is just fine, with no rest for the shoulders in this workout. I went 20-15-15, 20-20, 15-15, 20, and 10 on the snatches. I missed a double under in 2 or 3 rounds. Finished just under the time cap at 14:59.
Went out to the garage to row during lunch and my rower wasn’t working again. Hopefully it’s just the cable. Concept 2 sells the entire cable and sensor assembly, so I ordered a new one for less than $30 after shipping and tax. I went to the gym early before class to get this in.
Year of the Engine – Rocket Race
I set the drag factor to 120 on the rower. Four months ago I averaged a 1:34.9 pace for this workout. Today I wondered how long I could hold a 1:33/500m pace and it turns out the entire workout! After three intervals I actually thought about speeding up, but figured I’d wait a few more rounds. A couple later I was happy with that decision because I was starting to struggle. Got 242 meters every round for 59 total meters more than the last time.
Maybe I need to start being more aggressive with the paces I pick. If you look back, my s/m were all 32 and higher the last time. Maybe something to do with the lower drag factor or the little bit of squatting I’ve been doing is getting my leg strength back.
According to WHOOP, my average heart rate for this workout was 6 lower than last time, even though my highest HR during the workout was the same both times. I’m able to recover so much better now.
- 10 Ring Rows
- 20 HR Push-ups
Before I knew I was going in to row I planned to do this after class. Since my body was warmed up I moved this up and skipped the class warm-up. I did all 5s for both movements, though the push-up sets got really slow with some pausing. Finished in 7:22. Pump city!
- 10:00 EMOM
I did all singles. I was trying to work on my early arm bend and dropping under the bar. I could feel my back a little bit. This was supposed to lead right into a 10:00 EMOM of power cleans. I had 165# on the bar, did my first rep, and my back did not feel good when I caught it. I did the other two reps which didn’t feel any better, stripped my bar, and skipped the other nine minutes.
- DB Push Presses (50# DBs)
- Jump Over Box (24#)
The workout was deadlifts and tall box jumps, but I wanted something easier on my back so I came up with this. I was surprised to get every round of push presses unbroken, with the second half of the 15 and 9 being fights. Clearing the box is so much more demanding than regular box jumps, but I kept moving on them. Finished in 4:37.
I hope my back recovers for 20.3 on Friday or Castro doesn’t give us a heavy barbell this week.