9/20/2022
7 am, Crossfit class
12 min EMOM, alternating between:
- 3 push press, 115 lbs
- 1x[2 push jerks + 2 split jerks], 115 lbs
WOD, for time:
21 handstand push ups
21 DB box step overs, 35 lb DBs, 20" box
9 ring muscle ups
15 handstand push ups
15 DB box step overs, 35 lb DBs, 20" box
7 ring muscle ups
9 handstand push ups
9 DB box step overs, 35 lb DBs, 20" box
5 ring muscle ups
Time = 12:35
Notes: Modified the ring muscle ups to be jumping from a box. I can do them, but not in a fatigued state and not so many. Lots of overhead pressing between yesterday’s 531 10x5 work and todays work. Tonight: a Brazilian steakhouse; tomorrow: rest. So I’ll be fine. Might try to get in the “optional” accessories for today’s class before heading out to dinner.
4 Likes
9/22/2022
7 am, Crossfit
12 min EMOM, alternating between:
5 reps Bench Press, 185 lbs
5 reps barbell rows, 135 lbs
WOD, 12 min AMRAP:
12 renegade rows, 50 lb DBs
24 running jump ropes
10 toes-to-bar
40 single under jump ropes
Total = 6 rounds, 12 reps
5 rounds:
15 second ring support hold, then 5 ring dips
4 rounds:
20 banded press downs
15 DB flys + 6 skull crushers
Notes: I need to learn double unders. I’m tired of doing all these single unders at twice the volume. But, finally getting the body swing for the toes-to-bars. I had only done strict ones prior to CF, but there’s a technique. There’s always a damn technique in these WOD cycles.
5 Likes
9/23/2022
7 am, Crossit gym
EMOM, for 20. Alternating between:
- 1 power clean + 4 front squats, 115 lbs
- 8 burpees box jump overs, 24" box
- 10 Deadlifts, 115 lbs
- 14 bar-facing burpees
- rest
3 rounds, for max reps:
1 minute dead hang
max reps strict pull ups (without coming off bar after the dead hang)
Notes: The WOD was relatively tame. I had assumed we’d do the front squats from the rack and use a different bar and weight for the DL’s, but using the same bar and starting by cleaning the weights meant a lighter weight. My conditioning is good enough that the burpees weren’t too much of a problem and I was never gasping. The finisher was tough, though. Those minute hangs add up. The first round I got 10 pull ups after the hang, but it dropped to only 7 by the third round.
Gotta figure out my weekend workouts. Tomorrow I’m either thinking another BtM day, or a weight-vest Walrus-style routine. We’ll see.
5 Likes
I’ve been running CT’s Metcon for Muscle, and he programs in these 2-minute hang holds at the end of a very heavy forearm day… absolutely brutal.
I’m more impressed you were able to knock out all those pull ups afterwards TBH. My grip is usually shot by the 1-minute mark.
1 Like
The pull ups were hard, but it felt good just to move after the dead hang. I looked at the Metcon for Muscle, and it looks like a fun program. Too much overlap with crossfit though for me to give a run at this time.
1 Like
9/24/2022
8 am, garage.
Warm up:
3 min Airdyne
Then, 3 rounds:
5 ring rows
Barbell Complex: 5 high pull, 5 muscle snatches, 5 back squats, 5 BTN push press, 5 rows
Modified Pavel Workout, 5 rounds:
1 mile Airdyne
1 KB clean/press L; 1 KB clean/press R, 1 pull up
2 KB clean/press L; 2 KB clean/press R, 2 pull up
3 KB clean/press L; 3 KB clean/press R, 3 pull up
4 KB clean/press L; 4 KB clean/press R, 4 pull up
Notes: Really struggled with what to do today. I wanted a relatively moderate day, but didn’t want to completely dog it or skip. This fit the bill pretty well. I used a 22 kg bell, so not moving anything too heavy but kept the pace up. I may try to get in some easy isolation/mobility work later, but I do have a pretty hectic day
4 Likes
9/25/2022
2 mile weight vest walk
5 rounds:
20kb swings, 36 kg bell
60y farmers walk, pair of 22 kg bells
1 hour yoga class
Notes: Perfect Sunday workout. Will be ready to hit it hard come Monday.
4 Likes
Some brutality on display here as always brother
You started CF in primed condition my man. You’re an animal
Thanks, brother! Saw your recent EMOM of burpees alternating with pull ups/push ups/squats. Looks brutal but awesome and I’m gonna give that a go on my trip to Hawaii. Limited equipment is no trouble as long as I can find a pull up bar.
9/26/2022
7:30 am, garage
Building the Monolith, W5D2
Deadlift: 5x135, 5x185, 5x215, 5x235, 5x275, (3x3x305 lbs)
S/S with: 15 broad jumps
S/S with: 5x10 DB curls (35 lb DBs)
Weighted ring dips: 5xBW, 5x +8 kg, 5x +16 kg, 5x +18 kg, 5x +22 kg, (5x5x +28 kg)
S/S with: 5x10 inverted ring rows (feet elevate)
S/S with: 5x10 barbell curls (85 lbs)
Notes: My alarm didn’t wake me or I set it wrong, and missed my crossfit class. Got this in instead.
4 Likes
9/26/2022
PM work:
4 rounds:
15 weighted bridges
45s zercher hold, 185 lbs
15 back raises
10 minutes mobility work
Notes: Trying to get in the “optional” accessory and mobility work programed as part of the Crossfit workouts. This was that. I’m always too wiped out to do it right after the WOD, so finishing up in the evening works for my schedule.
4 Likes
9/27/2022
7 am, crossfit
12 min EMOM, alternating between:
3 bench press, 205 lbs
3 weighted pull ups, +45 lbs
WOD, 7 min AMRAP:
3 toes-to-bar
3 box jump overs, 24"
3 hand release push ups
6 toes-to-bar
6 box jump overs, 24"
6 hand release push ups
…continue adding 3 reps to each round.
Result: 5 rounds + 1 rep
Notes: Nice workout. The coach is stressing to me to go full range of motion on everything. I’m used to moving heavy weight but, according to him, not locking out each time. I’m lowering the weight and focusing on this. Also, I’m getting a bit better at the kipping technique for toes-to-bar. It’s a strange feeling because I’m used to static, strict reps but it’s kinds cool to hit a groove and know them out.
4 Likes
Incredible, a CrossFit coach that isn’t just ruining shoulder cuffs for money!
I’m a bit jealous i dont have a gym nearby like this.
1 Like
I’m a bit surprised too. He’s all about push ups, dips, bench, overhead presses, etc… moving the weight through the full range of motion. It’s been good for me, as my feedback prior was really just the weight on the bar. I actually don’t have bad form or do partial reps by most people’s standards, but it’s good to have someone point to areas of emphasis/improvement.
1 Like
9/27/2022
PM work
4 rounds:
8L/8R med ball rotational slams
10 plate sit ups, 25 lb plate
L/R Paloff hold, 30s each
10 minute yoga/mobility sequence
Notes: Things are going well. I’ve got a bit of a stiff lower back for some reason, so I’ll be mindful of doing (relatively) heavy DLs and back squats. Tomorrow’s may off day so just walking and biking around town.
4 Likes
9/28/2022
Day off. Got in 12,500 steps.
9/29/2022
7:30 am, garage.
Warm up, 3 rounds:
1 min Airdyne
10 face pulls
6 KB SLDL
Modified WOD:
18, 12, 6 KB snatches (22 kg bell) matched with ring dips
Rest 2 minutes
18, 12, 6 KB snatches (22 kg bell) matched with ring rows
6x3 prying goblet squats
Noon: 1 hour soccer
Notes: Figuring out how to fit soccer back into my week. I want some AM work, but no so much that it affects my soccer game (believe me, I need all the help I can get in soccer). I loosely followed the Crossfit WOD had I gone to the gym, just removed the burpees (yah!) and didn’t push hard for time.
My lower back’s been stiff now for a few weeks. Ever since I did back-to-back days of back squats and DL’s, which I should know better. Still, it wasn’t near max effort so I thought I’d be fine. It seems to be just stiffness, so it’s most noticeable when I stand after sitting. I also notice it the most when I kick out my left leg in front of me. Hope it passes soon, but I’ll cut out strenuous DL and BSQ in the meantime. Not sure if a belt would help, as I never wear one.
4 Likes
9/30/2022
7:30 am, Crossfit gym
WOD, 20 in AMRAP:
3 barbell floor-to-ovherheads, 115 lb
5 bar muscle ups
8 alternating pistol squarts
Total = 10 rounds, 3 reps
Later on, in garage…
4 rounds:
Max time DB pinches, 15 lb DBs
10 barbell curls, 85 lbs
Waiters walk L/R, 18 kg bell
10 overhead presses, 85 lbs
3 rounds:
10 Lat raises, 20 lb DBs
10 Front raises, 20 lb DBs
10 band pull aparts
Notes: I got 5 consecutive muscle ups! Haven’t done that in over 10 years. It’s been fun to get those going again. I did the pistols assisted, holding a ring. I can actually do pistols, but not as part of a WOD. It takes me a lot of concentration and focus to get them.
Wanted to get in the prescribed accessory work, but didn’t have time after the class. Got it in right after getting home from work.
4 Likes
10/01/2022
8 am, Crossfit class
5 rounds for time:
400 m run
18 GHD sit ups
9 burpee box jump overs, 24" box
Time = 19:30
3 rounds wearing a 30# weight vest:
1 min forearm plank hold
1 min Sorenson hold
Snatch practice
Notes: I’m really sore from this week in my lower back. Not sure why, as the workload wasn’t unusual. Looking to get a weight belt (started a thread on it), and also need some better WOD gloves. Happy to have hit those muscle ups yesterday, but paid for it with some torn up palms despite wearing BearGrips gloves. Element 26 gloves were recommended to me, so may give those a try.
4 Likes
Congrats!
I’ve been meaning to train these, but I’m worried my arms will pop off like Mr. Potato Head.
Muscle ups are really fun and cool to do. I don’t notice any issue with my arms doing them, just the skin on my palms. Have you got one before? It’s a cool feeling to get that first one and pop up above the bar.
1 Like