6-6-6-6-6 // 240# — Weight scheme was: 60-65-70-75-80%, which translates to 180-195-210-225-240#. That’s heavy. Rull heavy. But the only set I had difficulty on was the last one. The very last rep almost did not go up. That one was a grind, for sure. Form was not great, had a bit of a hip-wiggle as I shifted more weight onto my right leg. But it went up. And that was really the only bad rep. And I did these all without knee sleeves or a belt. Going to be interesting so see where I am when the cycle ends.
B: For time
3:59 Rx — Man, those burpees hurt. My quads were burning something fierce, which is usually not what I associate with burpees. Pretty sure the squats had something to do with that. But also the row. But also, I think I kept a pretty good pace through the workout and didn’t pause to rest too much. Also probably means I should have gone a little harder, but I always have trouble exploding out the gate and dying halfway through the WOD.
8-8-8-8 // 225# — Rep scheme from last week, expanded to include an additional set: 60-65-70-75%. This time, I actually lifted the correct amount of weight for my 1RM: 180-195-210-225#. Pretty fucking difficult. Had to grind my way through every rep.
2 minutes, AMRAP: KB swings (72#)
2 minutes rest
2 minutes, AMRAP: DUs
2 minutes, rest
2 minutes, AMRAP: pull ups
31 / 15 / 28 Rx — This was terrible. I think the back squats wiped me out. And then the 72# KB wasn’t doing me any favors. That thing was heavy as hell. And the DUs were just attempts, but my shoulders were already kind of toast. And to finish up with the pull ups. Just painful.
Hamstrings and glutes still sore from back squats on Tuesday, but that doesn’t mean I can’t WOD today.
A: Front squats
5-5-5 // 160#-170#-182# — Same percentages as for the back squats on Tuesday: 60, 65, and 70%, using 270# as my 1RM. I think I’ve gone higher, and I don’t think I tested my 1RM after the end of the last squat cycle in April/May, so this might be on the low side. Probably a good thing though. Volume is hard.
B: 16 minutes, EMOM
Odd: 10 push ups
2302m total — Kind of a wonky WOD. Rowing for a full minute, then dropping into those push ups. The suggested guidelines were to try and hit about 80-85% effort consistently, or get between 200-250m every minute; and to Rxx it, hit 300m on the last round of rowing.
Well. I got 299m. Damnit. Kind of mad about it. But also, I’m happy I was hitting an average of ~288m every time I hopped onto the rower.
Push ups were relatively easy. Doing them in volume with Will in the spring and on my own is paying off. I doubt I could crush a bunch of them in an unbroken set, but with some recovery time built-in (like today), no problem.
It’s now a week before Carrie leaves for New York and so I’m kind of crushed but also in denial so duh do a billion squats.
A: Back squat
10-10-10 // 185#-195#-210# — First week of a brand new squat cycle. This time, there’s a lot more volume. Which is fine, I guess. Muscular endurance, perhaps? Anyways, the rep scheme was supposed to go 60%-65%-70% of your 1RM. I lowballed it and counted 300# as my 1RM as I haven’t squatted since hitting 315#. Still, this was pretty difficult. Got all tingly and fuzzy and lightheaded as I finished the last set of 10.
Front squats (120#), from the floor
3:52 Rx —This was…fun. To a point. I do love these kinds of metcons where you know it’ll be terrible but short. Makes it easier to go all out, I suppose. Managed to do all the front squats unbroken, although I did pause a few times on the set of 8 and 6. Never dropped the bar though. The toes-to-bar were a bit more difficult. I managed to get the set of 10 and 8 unbroken, but after that, I began having some serious trouble stringing together kipping t-2-b. I think that is, without a doubt, what slowed me down the most.
So my lower back and left hip/IT band is pretty tight today. A little twinge-y. Going to attribute that to the deadlifts I did yesterday. And possibly the combination of those with overhead squats.
A: Heavy single hang clean
185# // Welp, I guess I forgot I did a heavy double at this weight a few weeks ago. But I also had to drop into a full squat to catch this one. Just wasn’t my day for hang cleans.
B: 20 minutes, EMOM
Even: 3 hang squat cleans + 1 push press
Odd: 30 DUs, or 40 seconds of attempts, or 60 SUs
135#, Rxx — Rx was just to hang clean. I figured I might as well squat clean the weight, since there was no way I was actually getting all those DUs. I did some combo of singles and attempts. I was just trying to get volume of attempts, so when I DID manage to get a successful DU, I have no idea how it actually happened/how to duplicate that.
C: Run, 1 mile, Z1
Easy run, no time, sprinted up David C. Francis to close it out.
On Saturday, Greenville flooded. Basements under water, businesses being shut down by the fire marshal for hazardous conditions, streets turning into swift streams. It was fun. And wet.
On Sunday, I woke up to a surprisingly dry-ish Greenville, albeit much cooler than the August date would imply. Felt like a damp autumn day. It was wonderful. Plenty comfortable enough for working out.
A: Overhead squat
5-5-5-3-3-3-3-3 // 105# — Worked up to 105#…but I swear, there is something funky about the bars in the Lofts gyms. 105# has never before felt that heavy, especially considering how I was moving 125# earlier in the week.
10-10-8-5-5-5-8 // 225# — Hit three sets of 5 at 225#, and finished off with a set of 8 at 135#. This is such a weak area for me. Pulling 225# was hella difficult. I’m going to have to actually devote time every week to working on this.
C: Pull ups
7-7-7 — Just because this week exposed how quickly you can lose proficiency at a basic movement when you don’t do it often.
5 minutes AMRAP: 7 DB thrusters (40#), 7 toes-to-bar
5 minutes rest
5 minutes AMRAP: 7 slamballs (50#), 7 pull ups
5 minutes rest
5 minutes: rowing, max kCal
5 minutes rest
5 minutes AMRAP: 7 DB thrusters (40#), 7 burpees
4 Rx // 4 Rx // 80 kCals // 3 + 4 Rx — Wow. This really sucked something awful. So. Many. Fucking. Metcons. Plus, this covered basically every fucking movement possible.
I couldn’t get into a rhythm and kip those toes-to-bar correctly. The pull ups were awful (I haven’t done a whole lot of them, recently). And the thrusters on the last metcon were terrible. I almost passed out. At least I felt pretty good about the rowing portion.
A: Overhead squat, heavy triple
120# — Is this the heaviest I’ve ever OHS? Possibly? Just kidding. 125# is my 3RM. Still, this felt pretty solid and secure and I probably could have gone up. Maybe next time. Gotta keep working on these.
Front squat (115#)
3:40 Rx — This was quick and dirty, but I really enjoyed this. My back will probably be a little sore tomorrow, but that’s fine, too. Set a pretty quick, steady pace for the entire workout. Afterwards, I wasn’t gassed quite so much, so perhaps I should have gone harder. I just have a difficult time blowing up right out the gate and dying deeper into the WOD. This was probably preferable.
5-5-5-5-5 // 105# — Still very much struggling with the 5th rep on the 4th and 5th sets. Ended up push pressing the weight up. I don’t know what it is with the bars at the Lofts. Pressing 95# at CFR feels…not easy, but fluid, at least. I don’t think 105# should feel this difficult. Sometimes, I think the Lofts has 55# bars instead of the standard 45# Oly bars I’m used to. Either way, the sleeves don’t spin that well, and perhaps that fucks with the way the weight feels in my hands, since I end up feeling the torque of the plates spinning/trying to spin. That, of course, translates into my stress/strain, which requires more effort to control, which is more taxing, which perhaps makes things FEEL heavier than they are.
B: Double KB farmers walk
3 sets, 100ft.
24kg x 2— One KB in each hand, for about…I don’t know. Let’s say at least 100? 120ft? I have no idea. I just traced the outline of a couple of concrete slabs laid out in front of the gym at the Lofts. These KB had those fat, FAT handles, so of course my hands and forearms were like FUCK and also my traps and shoulders from trying to maintain good posture while walking around with 108# hanging from my noodle arms.
30 toes to bar
30 walking lunges, plate overhead (35#)
30 HR push ups
13:30 — A variation on the programmed WOD from Friday (which I skipped due to feeling ways about not accomplishing enough in my life and questioning my whole approach to people). I believe Rx was 45# plate, plus, 3 laps around CFR instead of rowing. It sucked regardless. The toes-to-bar took forever. I haven’t practiced them in a while, and I couldn’t keep them going. So my grip was already shot from the farmers walks and the toes-to-bars and then rowing. And my shoulders were pretty toast for the walking lunges. Hard, sucked, but it felt good.
D: Ring rows
E: GHD sit ups
10-10 // 10# wall ball — I forget to breathe when doing these, plus the blood rushes to my head and that makes me feel like I will pass out or explode. Fun. (Not.)
185# — Heavy, heavy, heavy. On the second rep, I had to drop into a full squat, so I guess it doesn’t really count. Or does it?
B: 7 minutes, AMRAP
7 hang power cleans (135#)
7 burpees over the bar
4 + 8 — Rx weight was 155#, but I’m pretty sure there was no way I was going to be able to put in as much work with that weight. I feel pretty okay about my effort and numbers, although I need to fix some timing issues with my cleans. I am dropping under the bar too soon, so it just crashes onto my collarbones/neck. Instead, I should be getting under the bar faster, but later, so that the bar is just starting to rest on my delts as I ride the bar down into the power or squat position.
A: Push press
5-5-5-5-5 // 135# — Oooooof. For five reps, this was really heavy. Amazing how much more strain you’re under/how much more taxing it is when doing just 2 reps more.
B: For time
50 wall balls (20#)
50 wall balls (20#)
10:42 Rx — I guess getting sub-10:30 would have been nice, but this was hard as it is. Probably could have gone harder on the wall balls, but I haven’t yet figured out my breathing since you’re torso is in a compact position at the bottom of the wall balls.
C: 1-mile run
Took it easy, didn’t keep an eye on the clock. Just sprinted from the bottom of David C. Francis on the way back to CFR to finish the run. A little harder than I thought it’d be, but I suppose 100 wall balls will do that to you.
20 // 16kg — Ugh these are hard and I hate them always. Broke them up into sets of 5, alternating each arm.
30 burpee box jumps (24”)
8:37 Rx — The programmed metcon from yesterday (unfortunately didn’t make it, as I took the day off and CFR was hosting the Greenville Games anyways). Feel pretty good about this. My 500m times were pretty consistent. About 1:45 and 1:48. The burpee box jumps — just a grind. But at least they forced me to pace myself and breathe, which is where I typically fall apart on burpees.
C: Strict press
5-3-3-3-3-3-5-8 // 105# — Weird rep scheme, I suppose. Started with 65#, then up to 95#, then 105# for the remaining 4 sets of 3. Capped it off with a set of 5 @ 95# and a set of 8 @ 75#.
D: Pull ups
25 kipping — Haven’t done pull ups in a while, so I thought I might as well.
E: Barbell row
5-5-5-5-5 // 105# — Lighter weight than I can do, but I focused on really holding the contraction at the top of the lift and not jerking the bar around with momentum.
F: GHD sit ups
3x10 // 10# — For the second and third sets, I grabbed a 10# wall ball. Full range of motion might have put a funky kink into my lower back though. Nothing serious, but I’m rolling it tonight.
3-3-3 // 205# — I don’t know why this weight feels so heavy. I suppose I haven’t been squatting like I used to, but I wouldn’t have thought this weight to be as challenging as it is.
30 Curtis Ps (95#)
16:18 — Rx weight was 135#, but fuck that. No way that was going to happen in a 20 minute time cap. I thought about trying 115#, but after doing a few reps at 95#, I decided that was heavy enough. It’s been 13 months since I last did Curtis Ps, and 17 months since the first time I did them. Both of those WODs were just 30 Curtis Ps for time—no running component.
Compared to the first time I did Curtis Ps, my total time today was only 3:30 slower, and that was with 5# more and a 1km run tacked on. Compared to the last time I did them, I was 6:14 slower at the same weight. I guess it’s hard to gauge progress since the WOD is a little different, but I’d still say I’ve made strides.
Late(r) night at the office, getting the August issue out. Missed all the class times at CFR, so I just went home and worked out.
A: Strict press
5-5-5-5-5 // 95# — For the 2nd and 3rd set, I actually went up to 100#, but that was forcing me to really arch my back, and I was having to push press that weight on the 5th rep, so I went back down to 95# for the remainder.
B: Push press
3-3-3-3-3 // 135# — Worked up to 135# for the last set of three, did the middle three sets at 115#. Left side doesn’t extend as quickly as the right side, so there are some imbalances for me to work on there…I’m sure being fatigued from the strict presses factored in, but still.
C: Split jerk
3-3-3-3-3 // 65# — I haven’t spent any time figuring out how to do a proper split jerk, so I just worked with some really light weight to get used to dropping under the bar and staying balanced. It’s hard :/
D: 5 minutes, AMRAP
Burpee pull ups
41 Rx — This was the scheduled metcon at CFR today, and it didn’t require any equipment other than gravity and a pull up rig, so why not? I was sucking wind towards the end—these were much harder than I anticipated—and I would have placed middle of the pack had I put up this number in a class today.