Part 1. Go every 2:00 Front Squats: 5 x 5 x 155 lbs
**MetCon. ** 5 rounds for time:
60 double unders
*10 alternating hang DB snatches, 45 lb DB
*add 10 reps each round Time = 14:10
Notes: I didn’t get 60 double unders, but instead practiced for one minute. I have been simply skipping double unders and just doing singles, which is fine but means I haven’t improved at dubs. This year I have a goal of learning them.
For the Open Workout 2, it was a non-starter for me. I traveled this week, we had house guests, and it involved a lot of double unders. I tried it yesterday and it took me 3:00 to get through the first set of double unders (compared to about 0:30 for others) and for a 12 min AMRAP with three sets of double unders, there’s just no way to really do the workout. I’m frustrated but will use this as motivation to actually learn them. I do plan on doing the third Open workout and benchmarking myself on that one.
20 min AMRAP:
250m row
6 burpee box get-overs; 30" box Me = 11 rounds (finished a few burpees short of 11 rounds, so finished it in 20 min and change)
Accessories immediately following:
3 x 10 Plank bird dogs
3 x 10 DB curls; 30 lb DBs
3 x 5 kipping pull up practice
100 push ups
Mobility
Notes: Still dragging from travel jet lag/time change and seem to be fighting off a minor cold. Still, figured the best thing to do is still the course. This was the perfect workout: just a chipper without any soul-crushing exertion.
Notes: Was going to skip today’s class, but was up early enough and felt up to it after my morning coffee. Plus, it’s right up my alley. Cruised through the MetCon, and realized I’m stronger than I thought on Sumo’s. They called for 60%, but the 245 lbs felt too light so increased it up and did the final set at 325 lbs for a triple. It was heavy but not at all a grinder.
Strength. Bench Press:
Work up to a heavy double (225 lbs, which today felt heavy)
Then: 3 x 10 x 175 lbs
**MetCon. ** AMRAP 3:00 x 5
3 Clean grip high pulls from floor; 150 lbs
6 strict push ups
9 air squats Rest 1:00 between ARAMPs Me = lots of rounds (lost count. Somewhere between 15-20 total)
Notes: I was going to do the CF Open today, but I had the worst of my cold yesterday and, though I’m feeling better today, I don’t feel up for a full-on, 100% effort. I’ll try to get it on Sunday.
Did some type of group exercise circuit they were demoing. Didn’t much care for it, but it made for some nice active recovery.
40 min a circuit, alternating between:
Hollow hold pulses
Push ups
KB swings
Rowing
Renegade rows
Running
Wall balls
Plate-to-overhead
Lunges
(two times through; 2:00 per statioin)
Notes: This was just a kind of bland group exercise class in an attempt to introduce the gym to the community. I treated it as an active recovery session, so it was fine. I’m going to try to hit the Crossfit Open workout tomorrow, so at least I’ll be fresh for that.
Me = 159 reps. (I was on the final row and needed 41 more calories to finish)
Notes: This was one of the hardest things I have done. The combination of the high rep, relatively heavy barbell work sandwiched between wall walks was brutal. Because it was the Open and the Rx, I had to complete each rep to full standard for it to count, which is especially tough on the wall walks because, let’s face it, on a typical workout I don’t go all the way to complete standard.
The DL’s weren’t bad. I’m pretty strong at them, and they were early enough on the workout. It was really the wall walks - cleans - wall walks - snatches - wall walks sequence that absolutely annihilated me. Each wall walk felt like it was the last wall walk I could possibly do, but then had to regroup and get another. I’m not awesome at the OLY lifts, but could crank these out in sets up 5, talk a short break, and get back at it. I think I could potentially finish this one if I had a great day, but I never want to do it again so I’ll never know.
Thanks for all the props, guys. Glad to have some folks to share it with who are at least calibrated to the degree of torture. Glad to have done it; more glad to never have to do it again.
(extended warm up trying to shake the cobwebs, then…)
Strength: 4 rounds. 0:20 on, 0:10 off
Strict ring pull ups
Seated overhead press; 75 lbs
Barbell rows; 75 lbs
Rest
MetCon 5 rounds for time:
25 calories Airdyne
6 push press; 135 lbs Me = 12:30 or so
Accessories:
3 x 20 face pulls
3 x 20 pull aparts
Notes: I’m still battling a cold and beat up from the Open, but movement is medicine. Felt fine once I got going, but certainly didn’t push it to the limit.
MetCon (6 rounds for calories) AMRAP 3:00 x 6
36 Air Squats
6 KB high pulls; 44 kg KB
Max calorie Airdyne in remaining time
Rest 1:00 between AMRAPS
Me = 155 total calories
Accessories:
5 x 10 Ab rollouts
5 x 20 Glute Bridge marches
Notes: Been sleeping in and getting the WOD done in my garage about an hour later than normal. I’m prioritizing sleep these days, and I don’t have to be in the office too early for this week and next. Might as well take advantage of it.
During the CF Open, I didn’t really realize it at the time but I smashed my hand/fingers during the snatches. It was when I dropped the bar from overhead and followed it down to push it down off the bounce. Kinda smacked the fingers on my left hand. Nothing that seems too big a deal, but they’re definitely sore so I’m also doing what I can do not aggravate them. I swapped the KB high pulls for barbell cleans to address that.
Done in 5 rounds, at a relaxed pace:
50 ring dips
75 KB swings; 28 kg
100 sit ups
Mobility sequence
Noon, at work
45:00 indoor soccer
Notes: Wanted to play at lunch today since it’s been awhile, so did an abbreviated workout in the morning to fill out my day’s training. I’ll take tomorrow off and get back at it on Saturday.
A. OHP, 5’s PRO: 65, 75, 95, 115, 125, 135 lbs
B1. DB Shoulder Press: 4 x 12 x 45 lb DBs
B2. Barbell curl: 4 x 12 x 75 lbs
C1. DB Lat raises: 4 x 12 x 15 lbs
C2. DB Hammer curls: 4 x 12 x 35 lb DBs
D1. KB swings: 4 x 15 x 28 kg KB
D2. KB Suitcase carry: 4 x 100ft (50L/50R) x 28 kg KB
Notes: Settled on this one today. I’m on a deload week from CF, but still want some good training sessions. This one popped in my head and fit the bill. I couldn’t resist adding some swings and carries at the end, but otherwise followed the schedule to a T.
A. DL, 5’s PRO: 155, 205, 225, 275, 305, 325 lbs B1. Bent over barbell rows: 4 x 12 x 135 lbs B2. Strict ring pull ups: 4 x 10 C1. Good mornings: 4 x 12 x 95 lbs C2. Hanging leg raises: 4 x 12
Notes: It’s funny; after doing CF so long I feel lazy doing this type of training. I know it’s good for me to take a break from metcons and get some strict strength work in, but in the moment I feel the need to add burpees or something. The plan is to get back into CF this week. My left hand, really the fingers/knuckles, are a bit sore from a CF Open mishap, so I’ll modify movements as needed.
A1. Bench Press 5’s PRO: 95, 125, 145, 175, 205, 225 lbs A2. Face pulls: 3 x 20 B1. DB incline press: 3 x 10 x 60 lbs B2. Barbell Shrugs: 3 x 20 x 155 lbs C1. Neck harness: 4 x 25 x 22 kg (did one set at 28 kg) C2. Barbell Shrugs: 3 x 20 x 155 lbs C3. Plate raises: 3 x 12 x 35 lb plate
Protein shake
45 minute brisk walk
Notes: I’ve been enjoying these non-CF workouts. Like I said earlier, they seem almost too slow paced compared to what I’m used to, but I know it’s good for me to take a break from MetCon’s and build more pure strength.
My hand is still sore from the CF Open, when the bouncing barbell smacked my left hand. It’s getting better, and would only limit me on movement the involve a front rack position, and I didn’t do any movement like that.