Back Squat 5 RM and Power Snatch / Knees to Elbows 21-15-9

Something about this morning’s workout drained the hell out of me. There was no thought in my mind of being able to do any additional volume. In fact, I felt shaky and weak all day for some fracking reason.

Warm-Up: the usual footwork type drills, then dislocates and mobility. Push-ups (20); pull-ups (10, blue band; I know, but I was feeling funny and weak even before the workout); overhead squats (10); sotts press w/ pvc (10); and side planks (about 60 seconds per side).

Strength: Back Squat 5 RM. Result: 45 x 10 / 95 x 5 / 135 x 3 / 180 x 1 / 190 x 5. Wicked hard. Those heavy weights left me light headed, dizzy, almost shaking. Volume: 2,460.

WOD: 21-15-9 of Power Snatch (limited to 95 lbs or 70% of 5 RM, i.e. 75 lbs — rounded down — for me) and Knees to Elbows. This WOD was a real challenge, not for the power snatches (the middle sets were most difficult) but for the combination of power snatch and k2es, which left the forearms completely spent, already by the middle round. Result: 7:20. Not the fastest, not the slowest; not the heaviest or lightest. I was happy enough. Especially with my last set of power snatches.

Finally, to finish off the WOD and counterbalance the stiff, spent weakness of my forearms, I did some handstands; which felt good. Getting there!

pretty heavy cleans, with swings, knees, elbows, and double unders

Cleans, went for a “heavy set of 2.” Squat Cleans. You know that’s what I mean.

5 x 45 / 2 x 95 / 2 x 115 / 2 x 135 / 2 x 145 / 2 x 155 (+5 lb and +1 rep PR).


For the WOD, I had to sub max rep KB swings (1.5 pood) for max rep Deadlifts, which were the scheduled lift, as I did those deadlifts yesterday.

SO: 4 rounds of 30 seconds max rep KB swings, 30 seconds rest, 30 seconds max rep knees to elbows, 30 seconds rest, 2 min rest. The results are in the photo, at right. My score was 176.

This WOD had previously been completed on 5/22/2010 (albeit with a different deadlift Rx), but on that day I was down at the Warrior Dash! So it was new to me.

Mobility, etc.

At night: mobility work. Long slow liesurely rolling, lacrosse ball work, Yoga; plus: push-ups (several sets), pull-ups (slow, max rep sets, no agenda no counting); headstands and handstands / handstand push-up progressions. This felt awesome!

Front Squat 5 x 3 and Ugly Bugly

I’m calling today’s WOD at CFA “Ugly Bugly” because that’s how it made me feel.


The usual. Included pull-ups and push-ups.

Strength: Front Squat 5 x 3

Having missed the WOD on Monday I missed a crucial step in our Front Squat progressions. So I did that today, since the programmed strength session was Back Squat, and I did that yesterday with Corey.

Rx: 90% of Front Squat 5 RM, 5 sets x 3 reps @ 90s intervals.

Result: 140 lbs, as Rx’d. No problems.

I am going to blow the squats out of the water soon.

WOD: Ugly Bugly

21 pull-ups / 30m line sprints / 18 knees to elbows / 30m line sprints
15 pull ups / 30m line sprints / 12 knees to elbows / 30m line sprints
9 pull ups / 30m line sprints / 6 knees to elbows / 30m line sprints
3 pull ups

For time.

I had to use the blue band assist on the pull-ups. My shoulder just can’t take the stupid kipping pull-ups right now! F***!!! Time: 12:25.


Additional Push-Ups: 5 x 10 (1 set in warm-up; rest scattered throughout the day). Additional Pull-Ups (blue band assist): 5 x 10 (1 set in warm-up; rest scattered throughout the day; and NO, the pull-ups in the WOD “don’t count”).

Mobility: I did some basic ground stretching and hip opening; I did not get a chance to do the “mobility WOD” work that I wanted to.

Our Hansen

We practice the Snatch, and I hit 70 lbs. then we all return to “In Honor of SSG Hansen,” a CrossFit Asheville version of one of the main-site Hero WODs, previously done on May 5th, 2009, involving Burpees, Kettlebell Swings, and Sit-Ups. Our WOD is considerably less brutal than the original Hero WOD, but still quite challenging.

Six Moves, Ninety Reps, Eleven Minutes

The last WOD of a five week training cycle: L-Sits and a tricky met-con with six different olympic lifts. Next week I get to rest, thank God. Also, another Saturday night on the town leads to an extremely high calorie day, and a couple of different cheat items, and an excess of alcohol.


Too little sleep means a fuzzy head at the workout, resulting in, what, a kind of mushy seventeen minutes of sweat but no real measurable/comparable results. What kind of crap is that? And then, it’s Friday, so I get some drinks in me, and it becomes a cheat day. When I feel hungry after dinner, I eat more, and end up overshooting my calorie limits by almost 1200 calories.

Lost Dog, Found Dog

Troubles with dog and wife interfere with the WOD. How badly does stress impact working out? I don’t know. How badly stressed can you be?

Lordy Lordy (Robert is 40)

CrossFit Asheville member Robert turns 40 today. The WOD “celebrates” his joining our 40 and over club.

Interrupted sleep (Orion, crying in the basement again, at 3:45, 4:30, and 5:10 am). Decent nutrition yesterday, but no breakfast this morning. I was late to the workout.


Late, I rushed through. I’ll describe this week’s warm-up tomorrow. Did my push-ups (10), sit-ups (10), slow air squats to a box (10), pull-ups (10, kipping, without leaving the bar!), and knees to elbows (10).

Strength: Push Press

Previous PRs include a 1 rep 145 lbs and a 3 rep 130 lbs. I went to work on a 5 rep for today.

Results: 10 x 45 / 5 x 65 / 5 x 95 / 5 x 105 / 5 x 115 / 4 x 125, fail on 5th.

I’ll take it.

WOD: “Lordy, lordy…”

FOR TIME: 40 double unders Jump Rope (120 regular) / 40 push-ups / 40 box jumps / 40 push press (50-60% of max) / 40 power cleans (same weight)

Press/Power Clean weight: 65 lbs.

I feel like I worked hard. Really rocked out those power cleans, although I sometimes rounded my back and got on my toes. Result: 10:05.