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.

Triple Five

Went to the gym in the afternoon with Molly before classes started.

Warm-up

  • 5:00 Echo Bike (50 cals)
  • 30 PVC Passes
  • Bottom Squat Hold
  • Ring Kip Swings

Gymnastics

  • 30 Muscle-ups

In January I did 3 reps every 45 seconds for a time of 6:55, so today I went every 40 seconds. Then I went 5-10 seconds early on my last two sets so I could break six minutes. Finished in 5:55 for a sweet PR. I wasn’t in danger of missing and felt good, so I can cut that down next time.

Accessory

6 Sets

  • 5 Weighted Ring Pull-ups (4×35, 2×26#)
  • 8/8 Kroc Rows (28kg)
  • 1:30 Rest

Strict ring pull-ups suck after muscle-ups and weighted ones are even worse!

3 Sets

  • 8 Pendlay Rows (supinated, 115-135-145#)
  • 1:30 Rest

These actually felt pretty good.

Midline

4 Sets

  • 6 Strict T2B
  • 20 Alternating V-ups
  • 45s Rest

It’s always weird going for that first strict toes to bar, trying to remember how to sequence it. This was absolutely fucking terrible!!! I had to break v-ups in round two and then do three sets in rounds three and four!

Gymnastics

Molly tried to help me out with handstand walking and we found some things to focus on:

  • Keep a neutral head position
  • Look with eyes (to help with head position)
  • Turn hands out
  • Push through shoulders
  • Bend knees forward to get weight going that way

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.

Climbing Cleans & Bench

I woke up with my right feeling like it’s out of place or I need to crack the joint. Haven’t been able to relieve it all day though. My lats seem to be sore again! Went to the 4pm class.

Warm-up

  • 40 cal Row
  • 2 Rounds
    • 10 PVC Passes
    • 10 HR Push-ups
    • 10 Air Squats
    • 10 Ring Rows
  • Power Clean
    • 6×45
    • 3×95
    • 3×135
    • 3×165
  • Bench Press
    • 6×45
    • 6×135
    • 3×165

Conditioning

5 Rounds

  • 3 Power Cleans (climbing)
  • 3 Bench Press (climbing)
  • 20 cal Echo Bike
  • 2:00 Rest

I used 185-195-205-215-225 on the cleans and 185-195-215-225-240 on the bench. Went out too hard on the bike and paid for it. My round times were 1:06, 1:21, 1:51, 1:59, and 1:26 to finish at 15:43 on the clock. I ran out of time changing weights before round 3 so didn’t get my belt on, so then I just kept it on the rest of the way. Both lifts felt good and I did all touch-n-go cleans.

Midline

10:00 EMOM (alt)

  • T2B
  • Russian Twists (30# DB)

Tried to work for 40-45 seconds and wore my grips. I went 10-7, 7-5-3, 5-5-3, 5-3-3-2, and 5-3-3-3 on the toes to bars and really fought not to do any singles. I am not a fan of using a dumbbell for the twists because I can’t find a good way to hold it. I did 50, 44, 40, 40, and 44 and those got a lot harder than I expected.

Power It

Body is still feeling pretty good. Went to the 4pm class.

Warm-up

  • 2:00 Echo Bike (30 cal)
  • 2 Rounds
    • 10 PVC Passes
    • 5 Kip Swings
    • 5 Ring Rows
    • 10 Good Mornings (45#)
  • Power Snatch
    • 5×45#
    • 5×75
    • 3×95
    • 3×115

Gymnastics + Weightlifting

15:00 EMOM

  • 7 T2B
  • 1 Power Snatch

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!

Conditioning

3 Rounds

  • 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.

Bigger T2B Sets

I got over 9 hours of sleep last night, but not enough of the correct type due to having a few beers to end my holiday vacation.

Warm-up

  • 2:00 Row (550m)
  • 2 Rounds
    • World’s Greatest Stretch
    • 10 Air Squats
    • 10 PVC Passes

Strength

Back Squat

  • 10×45#
  • 6×115
  • 3×165
  • 2×205
  • 2×235
  • 2×255
  • 20×185

It’s going to be Super Squats Monday for the month. I have to be smart about it though. I haven’t had 255 on my back since last December, but it felt pretty good. Figured I’d start pretty conservative for the 20 reps, but even that wasn’t easy. Far cry from my best of 20×285!

Conditioning

15:00 EMOM (alt)

  • 5 Front Squats (165#, from ground)
  • 15 cal Echo Bike
  • 15 T2B

I wore a belt and grips the entire time. I went 8-7 on every round of toes to bars, which is a big win. The bike got real nasty, but I got the 15 calories one each time.