Two Eight Zero

My low back is still really tight. Otherwise seem to feel pretty good. Out in the garage around 8. Warmed up with 700m Ski Erg (3:29.8).

Coffee Squats

Back Squats

  • 20×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 20×280# (PR)

Squat day #39. That’s a 5# PR for Super Squats! Once again, the body lies. Bar was on my back for a total of about 1:55 from unrack to rack.

Might call it a day there, possibly run or drag the sled tonight.

Body of Lies

Slept like shit and was up at 6am. My legs and especially knees are aching this morning. First time that I don’t feel my abs the day after doing “Annie” but I did it last night so maybe I’ll start to feel it later. Finally headed out to the garage after 7:15. Warmed up with 5:00 on the Air Dyne (2.3 km).

Super Squats

  • 20×45#
  • 10×135#
  • 5×185#
  • 5×225#
  • 20×260#

I was stalling as much as possible. Took a nice long rest of about 5 minutes before doing the 20 and I could feel my heart rate rising. I was dreading that set. The human body always has a fucking surprise though, doesn’t it? Might have been the best set of Super Squats I’ve done as far as feel goes. I was still breathing like a mother fucker, but my legs felt good and the set only took me 1:35. It took longer to finish with 245# last week! Can’t believe it. I had to check the plates on the bar to make sure I didn’t load it wrong. The body lies to us!

That just makes the rest of the day easy. Mentally gets you going too. Fueled up with a quick breakfast skillet and went to the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Good Mornings

Strength

Deadlift

  • 4×155#
  • 4×245#
  • 7:00 EMOM – 4×295#

Wasn’t going to push it and tweak the back again, so I focused on being explosive with my reps.

Conditioning

14:00 AMRAP
2-4-6-8…

  • Burpees
  • American KBS (70#)
  • Wall Balls (25#, 10′)

Felt like going Rx+ today. Good excuse to slow down. 😉 I broke the swings and wall balls up in 7-5 on the set of 12 but everything else was unbroken. Finished the 14s plus 16 burpees. Walked 200m after.

Midline

  • MAX Plank (on hands)

Made it to 4:30 which is a 24 second PR. My wrists, arms, and shoulders couldn’t take any longer. Don’t get me wrong my core was shaking like an earthquake but that’s not what stopped me.

Did Crossover Symmetry Iron Scap and got out of there.

Keep it Solid

Thursday is not my favorite morning of the week. At least not until squats are over because it’s Super Squats day. Warmed up with 5:00 Air Dyne (2.28 km).

Coffee Squats

Back Squat

  • 20×45#
  • 10×135#
  • 5×185#
  • 5×225#
  • 20×245#

Went up 20# from last week. My drive up and back positioning felt really good. I’m the most excited about being about to keep that solid back through all of the reps. 25 days in the books.

Over to CFi for the 9am.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 10 Air Squats
  • 2x 15/15 Band Side Steps
  • 15 Toe Touches (last 7 reach up too)

Strength

Romanian Deadlift

  • 8×45#
  • 4×135#
  • 4×205#
  • 4×255#
  • 4×285#
  • 4×305#

I felt something pull on the left side of my middle back on the first rep with 305#. WTF! Tightened up and was able to do the other 3 reps. Better just be a little muscle tweak or I’ll be so pissed at myself. I’ve been working so hard to be smart with all of the squats and it couldn’t be going any better. If a stupid RDL messes me up…grrrr.

Conditioning

  • Run 1 Mile

Nice and easy. Did it in 9:13. When did I get so bad at running?

  • 10-9-8-7-6-5-4-3-2-1 Burpees
  • 10-9-8-7-6-5-4-3-2-1 Air Squats
  • 30 DU

Steady pace. Had 2 misses on dubs, after 7s and after 3s. Finished in 9:10. Did Crossover Symmetry Iron Scap and got out of there.

Two Wheel Super

Tired this morning. Probably because I knew what was coming. Thursday is not my favorite morning. Warmed up with 3:00 Air Dyne (1.48km).

Coffee Squats

Back Squat

  • 20×45#
  • 10×135#
  • 5×165#
  • 5×195#
  • 20×225#

Wore the belt. Wasn’t as bad as I was expecting, but it’s always a fight no matter what is on the bar. I thought I was taking a video, but evidently I set the GoPro for pictures instead of video so didn’t get anything. Did all the work in about 20 minutes this morning since I got a late start.

I was regretting those Super Squats after Kevin posted the CrossFit Intuition WOD.

cfi-04-30-2015-wod

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 10 Air Squats
  • Hamstring Stretching

Strength

Deadlift

  • 10×45# (slow reps)
  • 5×155#
  • 5×245#
  • 4x5x295#
  • AMRAP 295# (15)

Nice back bump and started to feel a burn in my hamstrings with that max rep set.

Skill

Everyone else rushed through the strength work, so I only did 2 sets of dubs, getting 95 and 43.

Conditioning

“Cindy”
20:00 AMRAP

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

Yeah…was not looking forward to all the squats after super squatting this morning. I haven’t done a full Cindy in 2.5 years. Had a nice steady pace, making sure not to go out too hot and red line in the first 5 minutes. Push-ups were solid until the last 4-5 rounds when I had to pause once in each set. The air squats actually felt pretty good, but did start to burn pretty bad at the end. I set a PR by almost 2 full rounds and I’m 20+ pounds heavier now. Got through 22 rounds plus 5 pull-ups. Should have dropped for a few push-ups but I had enough.

Walked 200m and then did Crossover Symmetry Plyometric.

Get Up and Do The Work

Late workout last night throws me off with sleep and recovery, though I guess the two are largely related. Didn’t want to get out to the garage this morning, but I did.

Coffee Squats

Back Squats

  • 20×45#
  • 10×135#
  • 10×155#
  • 10×175#
  • 20×195#

Didn’t even warm-up today. Jumped right in. Felt better than expected. That’s 20# heavier than the set of Super Squats I did last week.

Lunge University

  • 200 Walking Lunges (20# vest)

No stopping allowed. Finished in 7:50.

Then in for the 9am class at CrossFit Intuition.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 900m Row
  • Deadlift
    • 10×45#
    • 6×155#
    • 6×245#

Strength & Skill

10:00 EMOM (alternating)

  • 6 Deadlifts (245#)
  • 10 T2B

Damn that felt heavy. Wore a belt to protect my back.

Conditioning

12-10-8-6-4-2

  • HSPU
  • Burpee Box Jump Overs (24″)

Gotta manage that handstand push-up fatigue. Went 6-6, 4-3-3, 3-3-2, 3-3, 2-2, and 2 on the wall. Finished at 9:59.

Midline

4 Rounds NFT

  • 2/2 Turkish Get-ups (44#)
  • 12 Russian Twists (44#)

Need these TGUs for my shoulders.

Cool Down

  • 2,000m Row (8:57.3)
  • Crossover Symmetry Plyometric

On the 4th Squat Day

That resting heart rate though!
That resting heart rate though!

Now my hamstrings are wrecked from yesterday. I was looking forward to walking normal today, but guess not. Out in the garage by 8am. Did 3:00 on the Air Dyne (1.35km).

Back Squats

  • 20×45#
  • 10×135#
  • 10×155#
  • 20×175#

Over the last couple of days I made so many adjustments to what I was going to squat this morning. Had mostly been air squats or goblet squats, but at the last minute I wanted a bar on my back. Still keeping things light. Was pretty stiff throughout that warm-up set of 20 with the empty bar. That’s 4 days of squatting in a row now.

Accessory

  • 100 Walking Lunges
  • 2:00 rest
  • 100 Walking Lunges (20# vest)

Took me 4:03 for the first 100 and 9:49 total. I guess I wanted to get it over with since the weighted ones were faster.

Closed out with Crossover Symmetry Plyometric and 15 minutes of back, hip, and leg stretches.

275# Super Squats

Woke up with a headache, so went back to sleep and skipped the 9am class. Out in the garage around 3pm.

Warm-up

  • 1,500m Ski Erg

Felt good. Took me 6:47.6.

Gymnastics

10:00 EMOM

  • Odds: 10 T2B
  • Evens: 15 HR Push-ups

All unbroken. The push-ups got slow at the end of the last two sets, but I never stopped.

Strength

Back Squats

  • 10×45#
  • 5×115#
  • 5×185#
  • 3×225#
  • 3×255#
  • 20×275# (PR)

Super Squats are brutal and make you dig deep. I have a love/hate relationship with them. This was a 15# PR over this summer.

Accessory

3 Sets NFT

  • 15 MU Pulldowns (blue, 7’3″ bar, 5.5″ seat)
  • 15 GHD Sit-ups
  • 15 GHD Reverse Hypers

In just 2-3 weeks the pulldowns have improved a ton. I smacked myself in the forehead on one today I was being so explosive with them. Excited to try a strict muscle-up again now. Only went to parallel on the sit-ups and didn’t use a band for resistance on the reverse hypers. After the squats I didn’t want to put much more stress on my back.