Build to a heavy hang clean + power clean + 3 front squats
Kept it light today. Did this at 95#, 135#, and 165#. Was still sore from the weekend, so I did not push it too hard.
Odd: 10 hand release push ups
Even: 200m run
This was a struggle, especially because my run was slow. I only had a few seconds between the end of my run and the start of the next round of push ups. The time between push ups and running was my only rest.
Here is the selfie I took with Austin Malleolo at the conclusion of the L1 certification class.
CrossFit Level 1 weekend. I lost countless hours of sleep in the days
prior to this - stressing about the material, the workouts and my
injuries and age. Showed up to see Austin Malleolo teaching (lives right
near my house) and Lindsay Forrest helping out (coaches at my
box-away-from-my-box at CrossFit Max Effort in Las Vegas). Jennifer
Hunter-Marshall from CrossFit Garden City presented a lot of the
material - she is a naturally charismatic speaker and made the lectures
entertaining and informative.
A great weekend. Now I just have to wait for test result at the end of the week.
Worked on dead lifts for a bit while the rest of the noon class worked on hang snatches (I miss snatches).Every :90 x 10 rounds
5 TNG Power cleans
5 Front squats
Did this workout at 115#.
Again, local programming did not favor my shoulder injury. I made up my own workout...10-8-6-4-2-1-1 back squats
Add weight each round
Max unbroken double-unders between each set.
Started at 135#. Average double-unders were 35-40. Ended with a new PR of 315#
AMRAP 10 Warmup
1 minute Airdyne
6 bear complex @ 45#
Normal WOD was not OK for my shoulder. So I did this:Front Squat Nancy
400m runAb Challenge
15 front squats @ 95#
100 situps for time
Finished in 5:45
Lastly, saw a fellow enthusiast on the highway today...
3 x 8 # 30x1 (3 count down, 0 at the bottom, 1 at the top)
Worked up to 185# for the 3 sets of 81RM Power Clean
Worked up to 205# then tried 235# (to beat my current PR of 225#). Failed 2 attempts at 235#.AMRAP 8
Power clean @ 90% of 1RM above
Finished 25 reps at 185#
The regular WOD at 2A was running, T2B, and OHS. Since my shoulder can't take anything but the running, I focused on adding volume for ProjectBarbell.ProjectBarbell Update
Cleans: 11 @95#, 10 & 115#, 10 @ 135#
Deadlifts: 20 @ 135#, 20 @185#, 45 @ 225#
Back squats: 7 @ 100# (at the company gym)
Total for the day was 20,770#. Running total is 100,010
ProjectBarbell 100K in a month is DONE!
Goblet squats @ 33#
Dead lifts @ 155#
Box jumps @ 24"
20 minute time limit. Finished in 19:50!Day 1 of 30 Day Abs
Max plank hold = 1:30
10 Russian twists @ 33#
5 hollow rocksProjectBarbell Update
Deadlifts: 84 x 155#
Total for the day was 13,020#. Running total is 79,240#
Today's workout was scheduled to be pushing a sled and farmer's carry. My shoulder is having none of that. Instead, I did a long warmup run (just under a mile), and focused on #ProjectBarbell.
Before I get to the totals, I will note a deadlift PR of 320#. ProjectBarbell Update
Deadlift progression from 95# warmup up to PR of 320# - total volume was 11,015#
Back squats: 10 x 135#, 10 x 185#, 5 x 205#, 10 x 135 - total volume was 5,575#
Total for the day was 16,590#. Running total is 66,220#
Went back to see Dr. Rockett to review my MRI results. As expected, surgery in coming soon. Recovery sounds pretty tedious - 6 weeks in a sling and 6-8 months of rehab/strength recovery.
I had Laurie come with me so we could discuss the pros and cons of various treatment options. Dr. Rockett offered a few options: surgery on Monday, surgery on Tuesday, or Wednesday... This limited the discussion to what to expect afterward. It sounded like the long-term success is dependent on really immobilizing for the first six weeks and taking it slow.
For the curious, I have included a video of the procedure I am having done.
I spent the weekend with Laurie and a rotating group of friends watching the Northeast Regionals.
As expected, there were several inspirational athlete stories that developed over the weekend. My main interest in the games was to see the team from CrossFit Free. I have competed at this box a few times, and I respect the dedication and effort they have put into two years of work towards developing a world class team. After getting knocked out on day one last year, they finished in the top 12 this year. This was a huge accomplishment despite not reaching their goal of top 3.
Ben Isabella was another great story, though I question the wisdom of his choice to finish the last workout. Ben is in amazing shape, but the rigors of three days took a heavy toll on his right shoulder and he completed the last workout (pull-ups and 205# OH squats) with an ace bandage barely holding him together.
Also during the weekend, I got some great photos. I have included the best below. Me with Dave Castro, Christmas Abbott, and getting photo bombed by friends in the stands. Good stuff.
However, the story of the weekend was Stacey Kroon. After an unfortunate (coaching) misstep on event #1 (max hang squat snatch), Stacey was unable to get any score - if you miss a weight, you cannot drop down but can retry the same or heavier weight. After failing her weight 3 times, she was tied for last place (33rd).
After that, she was on the comeback trail. Stacey crushed each event for the rest of the weekend and returned to the top 12 before the last workouts on Sunday. She place 5th in 3 of the remaining events and then placed 3rd overall on the last workout. That propelled her to 9th place in the region. We can always do the math of what might have been if she had snatched 135-150# in event 1, but, ignoring that, Stacey put on an inspirational show of skill, effort, determination, grace and heart all weekend long. It was a pleasure to watch this unfold.
Watching Regionals has cranked me up, and I can't wait to get back to Carson, CA, to watch the Games in July!
Woke up with an angry right knee. On top of my shoulder injury, I was saddened to see Fran scheduled for today. I know I can't do pull-ups right now. Squats were questionable and pushing overhead would need to be light.
I warmed up with a short run and lots of knee mobility. Did some squats to warm up me knee even more. At the last second, I decided to go for it with only 65# on the bar and ring rows instead of pull-ups. Fran
21-15-9 reps of:
I did 65# thrusters and ring rows. This got all the thrusters unbroken and took one short rest in the 15 ring rows (between reps 10 and 11). Finished in 5:10. This was still a taxing workout, even with lots of scaling.ProjectBarbell Update
Did 20 each of cleans, dead lifts, and back squats. All at 100#
Total for the day was 6,000#. Running total is 50,630#
4 minutes on the AirdyneSquat cleans
15 minutes to work to a heavy 2
115 to 165#EMOM 12
40 double unders
Did all this at 225#
Extra 10 dead lifts @ 225#ProjectBarbell Update
Deadlifts 40 @ 225# = 9,000#.
Cleans 2 @115, 2 @ 135, 2 @ 155, 2 @ 175, and 2 @ 185# = 1530#
Total for the day was 10,530#. Running total is 44,630#
Taking it easy on my shoulder, so modified just about everything today.EMOM 8
Max GDH horizontal hold
Face up on the GHD, lean back to horizontal and hold like a plank as long as possible each minute. Started around 30 seconds for the first couple rounds, then fell off slowly. By the last few rounds was doing two short sets to keep working.AMRAP 20
20 walking lunges
Finished 3 rounds plus 400m.ProjectBarbell Update
Deadlifts and cleans. DL 10 @ 135#, 10 @ 185#, 10 @ 205#. Cleans 10 @135#.
Total for the day was 6,555#. Running total is 34,100#
MRI results from yesterday: full thickness supraspinatus tear (1.3cm x 1.5cm). Laying of shoulder loading. Meeting with Dr. on June 2 to discuss treatment options.Back Squats
Ascending and descending ladder of back squats.
135#, 185#, 205#, 225#, 205#, 185#, 135#AMRAP 12
7 cal on AirdyneProjectBarbell Update
20 second hollow hold
Ascending and descending ladder of back squats (swapped out snatches for back squats due to the above mentioned injury).
Total for the day was 11,285#. Running total is 27,545#
Rest day in anticipation of competition on Saturday.
Final Frontier - AMRAP 8
20 Wall balls (14# @ 10')
10 cleans @ 95#
5 dead lifts @ 135#
Finished 3 rounds and 20 more wall balls. This was a very challenging workout after the first round.AMRAP 12
200m runTabata situps
100m farmers carry (2x35# KB)
30 cleans @ 95 = 2850
15 deads @ 135 = 2025
10 cleans @ 100 = 1000
30 deads @ 150 = 4500
Total for the day was 10,375#. Running total is 16,260#
Lastly, here is the new t-shirt design for CrossFit 2A
by Sara Casasanto. Love it!
Rather than doing the prescribed workouts today, I focused on the first 2 WOD's for this coming Saturday's competition and CrossFit Southborough
.The Outset - 6 Minute Cap
35# Overhead Lunges
Score is number of lunges, row time is the tie breaker
Finished the row at 3:51. Completed 38 lunges. This got heavy after about 1:15 and I had to take a couple 3-5 second breaks. Did not put the plate on the ground (which is not allowed).The Summit - 15 Minute Cap
30 KB Goblet Squats @ 53#
20 Push Press @ 95#
10 Bar Burpees
150 Single unders
10 Bar Burpees
20 Push Press @ 95#
30 KB Goblet Squats @ 53#
I finished the last situp right at 15:00. Push Presses took time: first set I did 4x5; second set was 6/6/8. Second set of goblet squats ate up a lot of time; did those as 5/5/10/10. I need to make sure I have almost 2 whole minutes to get the last 40 situps finished.
Did 5x5 dead lifts of 205# after class. Total for the day was 5,125#. Running total is 5,885#
Chuck Miller shared a link on Facebook to ProjectBarbell
. The writer is on a mission to lift a million pounds, but has challenged others to lift 100K. There is a free barbell as a prize. I don't need another barbell, but I am interested to see if I can do this.
The point is to pick 3 lifts and only count the volume (sets x reps x weight) lifted when performing those lifts. I have selected dead lifts, cleans, and snatches. I have an injured shoulder right now, so my snatches may not start right away and won't be heavy. I plan to explore some lifting programs to add some structure to these extra efforts.
I am counting today's workout as the first drops in the bucket... 8 sets of 1 rep of cleaning 95# = 760#
Stay tuned for updates.
I was supposed to start with dips and pistols, but my shoulder hurts and my right knew was screaming about the pistols. So instead:AMRAP 6
1 Ring Row
1 Front Squat @ 95#
1 Ring Row
2 Front Squats
1 Ring Row
3 Front Squats
...and continue going up from
I finished the round of 8 front squats and 1 more ring row.AMRAP 14
Finished 5 rounds plus rowed another 97 meters.
Tried a couple strict pull-ups after class. Not painful, but my left shoulder was too weak to do this.