Kevin’s New Toys

I went over to Kevin’s for a garage session tonight. He got a bunch of new equipment so I got to try most of it.

4×10 Reverse Hyper

Loaded 70# for the first set and then 120# for the last three. Quite the interesting machine. It made my back really spicy almost immediately.

3×7 GHR

I held a 5# plate on the 2nd and 3rd set. Tried to use a 10# plate on the 3rd set but couldn’t even get 1 rep.

5×5 Seated Good Mornings

Used 75#, 95#, 115#, 125#, and 125#. I’ve only done good mornings a few times and this was the first time doing them seated, which I think I like better than standing.

Earthquake Bar Bench Press

Did 10 reps and then a static hold at the top. Did 50# and 90# with a 20 second hold and then 100# with a 30 second hold. We used steel plates for these. We did try 120# with a mix of plates and KB, but it was not happening because the KB are so unstable.

Back Squats

The plan was to do 5×5 at 75-80% of 1RM, but we were a little too fried from 13.4 this morning and all the back work. We did 5 reps at 135#, 185#, 245#, 225#, and 225#. The first two sets were going to be warm-up sets and then into the sets of 245# but we knew the 5 sets were not going to happen after that first one, so we dropped it down and cut the number of sets short. Then we dropped back down to 135# for a max rep set. Kevin stopped at 20 reps and I stopped at 30, deciding we wanted to be able to walk tomorrow.

We jumped back on the Reverse Hyper for a quick set of 15 with 70# to stretch the back out.

It didn’t seem like that long while we were lifting, but it was a solid 2 hours.

2013 CrossFit Games Open Workout 13.4 (Redo)

welcome-back-balloonsI arrived home in Saginaw, MI at about 1pm yesterday. My Survival Fitness (CrossFit Saginaw) family surprised me with a welcome back party at the gym last night. I thought I was going in to witness a 13.4 throwdown between Matt and Casey, but they got me good. I felt bad not drinking with everyone, but I was exhausted so I wanted to be able to get a quality night of sleep, plus I was doing 13.4 today.

I didn’t get quite as much sleep as I hoped for, but it sure is nice to be back home in my kick ass bed. Went in early to warm-up and got going head-to-head with Brent a little after 11am. I scored a 73 in my first attempt, but knew I could smoke that score. I was hoping to get up close to 90 if I could execute the strategy improvements I wanted to.

I warmed up with a 500m row, some PVC pass-thrus, a bunch of stretching and rolling, and some TnG C&J reps at 95# and 135#.

Open Workout 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

  • 3 Clean & Jerk (135#)
  • 3 T2B
  • 6 Clean & Jerk (135#)
  • 6 T2B
  • 9 Clean & Jerk (135#)
  • 9 T2B
  • 12 Clean & Jerk (135#)
  • 12 T2B
  • 15 Clean & Jerk (135#)
  • 15 T2B
  • 18 Clean & Jerk (135#)
  • 18 T2B
  • If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

I wanted to get through the 3 & 6 sets of C&J unbroken and I did. I also wanted to get through all of the T2B through 12 unbroken, but I had to break up the 12 with a quick jump off the bar and then back on. Matt was there yelling at me not to take the step away from the bar when I went to singles and it really helped me a lot. I knew I was in good shape when I got to the round of 15s over 30 seconds faster than my first attempt. I think I had somewhere between 20 and 30 seconds to get the 15 T2B done, but my hips were not having it. I struggled to get 7 reps. Had the time to get really close to 90, but my body said no. I’m really happy with a 9 rep improvement though. I knew I had a lot more in the tank than what my first attempt showed, but that’s understandable since I did it right after the announcement with no time to strategize.

2013 CrossFit Games Open Workout 13.4 (A Safety Run)

I’m hitting the road back to Michigan early in the morning. It’s been a great 3 months in Phoenix but I’m excited to get home. Since the trip is 3 days I wanted to make sure to get in a score on 13.4 in case I got stuck on the road and don’t make it home as planned. I should get home on Saturday afternoon or right though and be ready to hit this one again on Sunday with my Survival Fitness family.

After doing 100 pull-ups and 100 push-ups in yesterday’s WOD I was really hoping not to see pull-ups in 13.4. I got my wish, but I’m not sure jerks were any better because my shoulders were pretty fried today.

I warmed up with a 500m row, some PVC pass-thrus, and some clean and jerks with increasing weights up to the 135#.

Open Workout 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

  • 3 Clean & Jerk (135#)
  • 3 T2B
  • 6 Clean & Jerk (135#)
  • 6 T2B
  • 9 Clean & Jerk (135#)
  • 9 T2B
  • 12 Clean & Jerk (135#)
  • 12 T2B
  • 15 Clean & Jerk (135#)
  • 15 T2B
  • 18 Clean & Jerk (135#)
  • 18 T2B
  • If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

I finished the 12s and got 13 of the 15 C&J for a score of 73 total reps. I dropped every single C&J. I also broke up the 9 T2B into 5-4 and the 12 into 6-6. My buddy Adam, did in with me and we’re usually back and forth depending on the WOD. He did the 3 and 6 C&J as touch-n-go and didn’t break up any T2B until the round of 15, where he finished 13 of them. So his total score was 88. To be honest, this workout really didn’t feel too bad. It’s hard, but I think I’ve felt worse doing Grace because the C&J reps are not broken up there like here where you get a change of pace with the T2B.

I’m confident when I do this again on Sunday I can follow a similar strategy to Adam, maybe even get in a couple of C&J doubles in the round of 9 or 12. I also did mostly push presses like a jackass when I planned to start with jerks from the beginning. If I can do that, it’ll really help save my arms so the later reps aren’t so slow. Getting through those 15 C&J and having time to get back on the T2B is huge because those are quick reps. Every rep in this one is going to be huge for your ranking because there will be so many ties without a tiebreaker. I’m shooting to hit 90+ on Sunday.

After sitting around for a bit, I did an easy 2k row in 8:57 for a cooldown.

Now that I’ve sat around and showered at home, my shoulders and back are getting lit up. The next 3 days will be in the Jeep driving over 2,200 miles. I’ll do some body weight stuff in my hotel room the next two days. My shoulders and grip should be well rested come Sunday morning for a second shot at 13.4.

Hundreds

Was feeling good until doing jump rope in the warm-up and then I could feel my lower back tightening up from those deadlifts yesterday. Went in for the noon class.

Warm-up

  • 3m Jump Rope
  • 2 Rounds:
    • 10 Ring Rows
    • 10 Burpees
    • 10 PVC Pass-thrus
  • 2×6/6 Turkish Get-ups

I used a 35# KB for my first set of 6 on each side. Then Emily told mo to try them with a barbell. I did 4 on the right side with an 18# bar which was too light. Switched to a 35# bar and did 4 more, then 6 on the left side. Using a bar adds another level of control to the movement and was a nice change.

WOD

  • 100 DU
  • Split this up any way you want:
    • 100 Pull-ups
    • 100 Walking Lunges
    • 100 Push-ups
  • 100 DU

I got through the first 100 DU is about 1:10, then I did 10 rounds of 10s. All pull-ups were done without coming off the bar and no breaks on the lunges. I had to reset my rhythm a few times on the butterfly, but I think that is the best I’ve ever done pull-ups in my life. I did 3 unbroken sets of push-ups (all chest to deck) and then 6-4 until the last set where I forced myself to go unbroken again. The last 100 DU were a little struggle since I pushed so hard through the middle hundreds. Finished in 15:56, which crushed the best time of the day.

Work the High Hang

Yesterday morning I walked 9 holes of golf and then went for a 3.15 mile hike in 58:38. I’ve been sore from doing “Karen” in 13.3, but nowhere near the DOMS I’ve experienced from previous run-ins with that bitch. Went it an noon.

Warm-up

  • 2m Row
  • 2 Rounds:
    • 5 Pull-ups
    • 10 Push-ups
    • 10 Air Squats
  • Burgener Warm-up (empty bar)

I did strict pull-ups to work on my strength and did slow quality chest to deck push-ups.

OLY

7 Sets

  • Power Snatch
  • Hang Power Snatch
  • High Hang Power Snatch
  • 90s Rest

Each set was done without putting the bar down. Great time to work on the hip extension like last week’s drilling on full cleans. I’m beginning to love the high hang lifts because without the hips you can’t move any weight. It really forces you to be explosive and use your hips, especially being the 3rd lift in the complex. I did 2 sets at 75# and then went up 10# each set, to finish at 125#. I’m really happy to be able to land those three lifts at that weight because my 1RM is still only 155#. My technique was better today than it ever has been and I was getting a lot of hip extension, making the bar move so much faster.

WOD

4 Rounds

  • 400m Run
  • 20 Deadlifts (185#)
  • 30 Sit-ups

This was a fun little WOD, with the 20 deadlifts becoming a real challenge. I did 12-8 in the 3rd round to save myself a bit and then really pushed the run in the last round and pushed hard on the deadlifts because I was trying to catch Lance. Ended up 8 seconds behind him, with my time being 15:18.

2013 CrossFit Games Open Workout 13.3

Originally a few of us planned to do 13.3 on Friday, but our quads were still blown up from Wednesday’s squats. Better to take the extra day of rest and hit it hard today. Adam and I did it side-by-side, which helped us to push each other throughout the entire workout.

Open Workout 13.3

Muscle-up Bruising
Bruising from the rings. Is much darker than the picture shows.

12:00 AMRAP

  • 150 Wall Balls (20# MB, 10′ target)
  • 90 DU
  • 30 MU

My strategy going in was to do sets of 25 to start, then drop down to 20s, 15s, and 10s when I needed to, depending on feel. I think I did 2 sets of 25, a set of 20, and then the rest was a blur. When I broke a set, I stood up against the wall with the ball on my chest, in order to rest my arms and not have to do extra work to pick the ball back up. My strategy couldn’t have worked any better and my splits were even better than I was expecting.

I crushed my “Karen” PR by over 2 and a half minutes, finishing in 6:14. Grabbed a quick swig of water because my mouth was so dry, and knocked out 40 DU. I think I did 3 more sets to finish them out with a split of 8:19. More water and deep breathing. I didn’t even get up on the rings until close to 9:00 on the clock because I wanted to rest and make the most of every attempt. A failed MU is really taxing on the system. I managed to get 7 MU with one failure. After I got my first one I was so happy and the rest was gravy! I’ve never even done 7 MU in one day, let alone in a WOD. Hell, this was my first time even doing a MU in a WOD. Last year I had about 10 or 15 seconds to attempt a MU so this is a huge improvement for me.

On to 13.4…

Hike

Went out for a quick 1.83 mile hike in 31:08, hoping it limits the typical “Karen quads” that can be brutal for 2-3 days.

Fuck the False Grip

All of the squatting from the last two days is catching up to my legs. After the announcement of 13.3 and looking at some videos, I knew I needed to give no-false grip MU a try, so I went in around 8am this morning to open gym.

Warm-up

  • 50-40-30-20-10 DU
  • 30-25-20-15-10 Sit-ups

They were doing “Annie” in class today but doing that many sit-ups would wreck my core a bit, so Emily suggested I cut the number of sit-ups. I only missed a DU near the beginning of the 50 and right away in the 20, otherwise all unbroken. Finished in 5:30, so would have been a PR “Annie” for me had I done the extra 50 sit-ups.

Skill

I raised the rings and jumped on! First I did some hip to ring pulls with a kip to get a feel for the motion I’d need. Felt good. Then I went for it and tried the no-false grip MU. Got up there no problem and felt a lot easier than when I’ve done them with the false grip. I have a hard time supporting myself in the false grip, and even more so when I start swinging with the kip. I did a total of 4 or 5 singles and never had a miss. The only thing that sucks a bit is my wrists are in a bad position when I’m over the rings, so then I have to adjust. But I have the strength now where it’s not a huge deal to do. I’ll live with that instead of having to fight with the false grip.

Gymnastics WOD has a great 4 part no-false grip muscle-up progression series that I highly recommend checking out.

WOD

  • 500m Row
  • 2m Rest
  • 500m Row

The class was doing 4 but I decided to call it quits after 2. I don’t want to burn myself out with having to do 13.3 tomorrow.

High Volume, Low Weight Squat Variety

I’m feeling good after so many heavy squat cleans yesterday. Good thing too because we have a lot of squat volume today. I went in a little early to loosen up and work on some MU. Then I did the 9am.

Warm-up

  • 500m Row
  • 3 Rounds (25# KB)
    • 10/10 Satellite (Around the waste, let hips sway)
    • 10/10 Halo (Hold KB upside down by handle, go around head, rotate right side up behind head)
    • 10/10 Figure 8 (Through legs, pass to other hand, wrap around and up to chest, slap with other hand, and then through legs the other way)

Had never done those KB moves. Nice change of pace to the warm-up.

Strength

10:00 EMOM

  • 2 Thrusters

I went 95#, 115#, 125#, 135#, 140#, 145#, 150#, 155#, 165#, and 180#. Tried to also focus on hip extension in the clean to start each round.

WOD

  • 20 Back Squats
  • 10 T2B
  • 20 Front Squats
  • 10 T2B
  • 20 Thrusters
  • 20 T2B
  • 20 Front Squats
  • 20 Back Squats

I used 95#, which was Rx. If I would have been thinking I would have asked if I could substitute OHS for the front squats since I did so many yesterday with the squat cleans. We think the 20 T2B was a typo in the WOD typed up on the web site, but rolled with it. I finished in 9:31.

The Light Bulb Moment

I was feeling good today. Pretty well recovered from 13.2. Went in at 3:15 for some Olympic lifting and then stayed for the WOD with the 4:15 class.

Warm-up

  • 500m Row
  • PVC Pass-thrus
  • A few empty bar clean progressions

OLY

We started out doing a complex:

  • Clean
  • Hang Clean
  • High Hang Clean

Everything was a full squat clean. I started off with 115# to loosen up and then went 145#, 155#, 165#, 175#, and finished at 195# due to Gayle’s push. The high hang cleans were really forcing me to get into a better full extension. For the first time I started to feel like I was coming out to meet the bar at the right time instead of it hitting so low, just above my knees. Gayle made this cool collage out of one of the videos during the complex and it proves I was finally getting some full extension!

clean-collage

Next, we moved on to doing doubles, with the goal of going EMOM for 10 minutes, but as we added weight, rest more often. Gayle told me to throw 205# on the bar to start. Ok, who am I to argue. She got me to full extension today which has never happened before. I was sticking to EMOM here and went 3 sets at 205#. Then I went up to 210# and stuck to EMOM for 3 sets there as well. Bumped it up to 215# for the next 3 sets and started to take 90s or 2 minutes of rest between sets because after 2 reps I was close to fainting a few times. You know you’re working hard when that happens!

On one of the reps at 215# I hit the best full extension I’ve ever had and the bar flew so high it caught me really off guard. For my last set, I took a little longer rest and went for broke at 230# which I recently did for a power clean, but have never attempted for a full squat clean and certainly never a double. I got it with an ugly 2nd rep, but fuck I was tired at this point. Gayle got a video of it too.

Now, let’s see if I can get this same feeling with snatches, which I really need it.

I skipped the class warm-up because I was pretty beat from those doubles.

WOD

18:00 AMRAP

  • 200m Row (or 200m Run if all rowers in use)
  • 15 American KBS (53# KB)
  • 10/10 Walking Lunges
  • 5 HSPU

I started out with a run, but then was able to row every round. Did everything unbroken and minimized my kip on the HSPU because it was only 5 at a time; they felt really good. Finished 7 full rounds and was getting on the rower as time ran out.