Didn’t bother with 5×3 on the C+J because my form just sucks. Met-con was easy, I should have just done straight pull-ups on the first set to get on the board for max reps - I am pretty sure I could do 50 no problem.
“Snatchmaster,” 7 Rounds:
7 Hang Squat Snatch (65#)
7 Hang Power Snatch (65#)
7 OHS (65#)
Time - 19:58
Workout of the Day 2
10-9-8-7-6-5-4-3-2-1:
Wall Ball (20#)
DUs
Time - 6:49
Wasted today. During WOD#1 I was muscle snatching instead of power snatching cause the weighht wasn’t much, OHS were fine too, but since I suck at squat snatch, those really wore me down fast - I didn’t want to just muscle snatch and then do an OHS either.
I need to take a longer break, but I’m not sure when that is going to happen. Going to get a DEXA scan next week per the 4 Hour Body to check my muscle imbalances and current body fat. Planning on doing one every 6 months or so.
Shoulders were wasted today and just couldn’t pop up the push press strong enough to not need to push it out. Probably could have had another round in there if a bit fresher, but hey, it was Rx! Rope climbs without legs were easy, all the pull-up variations are starting to really pay off - need to practice some higher C2B type of variations and maybe divert over to trying for a bar muscle-up over rings.
No assistance work today. Just came and lifted and got out - maybe I’ll do some mobility later - was excited to see Levi on there yesterday. Doing curls makes me feel ridiculous - I think I've adopted the crossfit mindset about them.
Baseline, for time:
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Time - 4:05 PR
Workout of the Day 2
For time:
50 Back Squats (#135)
4 Burpees on the minute
Run 1 mile.
Time: 14:00
Workout of the Day 3
“Annie,” 50-40-30-20-10 Reps for Time:
DUs
Sit-ups
Time: 8:02
Did okay despite feeling out of gas the whole time. PR on baseline but I really wanted to break 4 minutes so I was pissed. 500m Row time of 1:37 which is better, but I’d like to get under 1:30. Annie wasn’t bad but I definitely lost time because I ended up hitting something behind me a couple of times on the first round with the jump rope.
Alternating sets in each group
A. Ring Dips 5×10
GHD Back Extension (25#) 5×5
B. Face Pulls 5×10 13 14 16 17 17
Leg Press Machine (300#) 5×10
C. BB Lying Tricep Extensions 40 17 18 19 19
GHD Sit-ups with Wall Ball 10# 10# 14# 14# 10#
D. Myotatic Crunch 2×10
Cat Vomit Crunch 2×10
Lying Mid-Trap Scapular Squeeze (5#) 2×10
Only had my lifting shoes so no met-con today, I did accessory work instead which was far less interesting - given the isolated nature of the exercises. Otherwise it went fine. Wendler’s schedule isn’t really working for me for bench since it is really easy until it gets hard. I’ll finish out this cycle and if it doesn’t improve, I may compress the percentages near the top for bench next round.
Tomorrow plan is to get some sort of O-lifting motion in. Maybe work on snatches or something and then do a met-con using them. Thought about doing Murph or Bull tomorrow, but I really want to do some O-lifting. Will do mobility later tonight and maybe experiment more with cat vomit crunches, etc.
Episode 128/365: The Pelvic Fault and Back Pain
Episode 129/365: The Twin Bowstrings, the Psoas and Scalenes
Started doing Mobility WOD seriously. Although I gotta say that most of the things he says are going to be painful aren't too bad. I suspect I am not as susceptible to muscular adhesions... I'd like to see some more flexibility bias, so may cut down to one MWOD a day and start doing some Stretching Scientifically.
For time:
50 Front Squats (105#)
4 burpees on the minute
Time - 5:45
Workout of the Day 2
AMRAP, 8 minutes:
8 Toes to Bar
8 KB Swings (1.5 pood)
8 Box-Overs (24”)
Rounds - 5 (Rx)
Nice quick burn today on the WODs. My front rack position sucks. I really need to start doing Mobility WOD more consistently, so I think I will start logging those as well when I do them.
Mobility
Episode 130
T1/T2 Rib (Organize Shoulders) - 6 minutes each side with ball
Inferior Scapular Edge (Internal Rotation)- 6 minutes each side with ball
Episode 66
Forearm Muscle Insertion - 2 minutes each side with ball
Wrist Extension - 2 minutes a side with band
T12 and Inferior Ribs - 2 minutes with ball
Three Rounds:
1 Rope Climb (No legs)
5 HSPUs (1 AbMat)
15s L-Sit
5/5 Pistols (box assist)
Skill
Muscle-Up Practice
Workout of the Day
Seven Rounds:
7 DB Thrusters (40#)
7 Burpees
Time: 10:35
HSPUs are slowly getting better but 15s L-sits sucked. Pistols need a ton of work, but I will get them eventually.
I think I have hit an impasse on getting the Muscle Up. I really need some major coaching at this point since I just can’t seem to get it. I’ve been doing tons of C2B strict pull-ups and ring dips lately, but the transition still sticks.
WOD totally sucked. After doing both deadlift and strict press yesterday, there was no way thrusters were going to go well. Hell, the 50 burpees from Saturday still hurt. Pretty sure I could shave two minutes off the WOD time if fresh.
Alternating sets in each group:
A.
Ring Dips 5×7
Glute-Ham Raises 5×5
B.
Face Pulls 5×10 13 14 16 17 17
Overhead Lunges 5×20 (45#)
C.
Tricep Pushdowns 17 17 18 19 19
Barbell Curls 5×5 45# 45# 65# 75# 85#f5
Dumbbell Side Bends 5×10/10 40# 40# 40# 40# 45#
Was lazy about loading for strict press and wasn’t thinking carefully - so overloaded by 5# on the last set which hurt a lot - blah. Also had added 10# to the programmed load. Time to follow a bit tighter, so I am reducing the programmed 1RM by 5# and going to follow it strictly even though loading is a pain in the ass.
Deadlifts were hard at the end, but okay for now. We’ll see how this develops, but I added 20# onto that to jumpstart this Wendler thing (yes, I know, bad behaviour).
Assistance Work went okay except DB side bends felt stupid - not sure if I am doing them right. Also put in Curls! Felt like I should do some miniscule aesthetic work on the guns, so I think I might throw in Curls on Strict Press days and work them the same way.
