Month: September 2013

2013 #wwwp5k

Up at 7am to do a 5k with over 30 Automatticians this morning in San Francisco. The distance us a little suspect in RunKeeper because if the city buildings probably interfering with GPS. Went out hit with a 6:16 mile it says and then fell off pace quick. Took me 2:21 for 3.05 miles but the map is pretty far off the road for most of it so I’m guessing it was closer to just 3 miles. Running in the city sucks though with all of the streets so I’ll take the time. 🙂

Went to the hotel’s fitness center for some quick strength work.

Incline Bench Press
10 x 40# DBs
4 x 10 x 45# DBs

United Barbell CrossFit Soma

Went to a box called United Barbell / CrossFit Soma here in San Francisco at 7am.

Warm-up

2x
250m Row
Roll out low back

10/10 leg swings
Wide hip grinders
20 mountain climbers
Partner up
– bottom squat hold
– 2 slinkies & 5 good mornings (empty bar)

Strength

Sumo Deadlifts
12×1

Started at 115#, worked up and did the 12 singles at 325#. First time doing the sumo variant with a barbell and it’s a completely different feel.

WOD

18-15-12-9-6-3
– Wall Balls
– Knees to Elbows

We were partnered up and I had to wait after each movement for the other guy to finish or it would have been much faster than 8:09.

Making Use of the Hotel Dumbbells

Up early again. Usually works better for me not completely changing over to the 3 hour time difference as long as I can get to bed at a reasonable time.

Warm-up

4:00 of fast walking and slow running on the treadmill

Strength

3 Sets

  • 10/10 Curls
  • 10 Shoulder Presses
  • 10 Front Squats

I used 30s, 35s, and 40s.

3 Sets

  • 10/10 Kroc Rows
  • 10 Incline Bench Press
  • 10 Weighted Lunges (holding each DB at sides)

Used 45s, 50s, and 50s.

WOD

5 Rounds

  • 20s Sprint on treadmill @ 3.0 incline & 8.5 speed
  • 10 Goblet Squats (50# DB)

Probably could have pushed the pace up on the treadmill. Good little WOD though. I was going to head outside for some hill sprints on the little hill in front of the hotel but then I realized I could use the incline on the treadmill and get it done sooner.

Early Morning in the Garage

Flying out to San Fran, so got up before 7 for a workout in the garage.

Warm-up

3:00 Air Dyne

Strength

Front Squat

  • 10 x 45#
  • 5 x 95#
  • 5 x 135#
  • 5 x 185#
  • 3 x 225#
  • 2 x 255#
  • 2 x 275#
  • 1 x 285#
  • 5 x 205#

Push Press

  • 5 x 95#
  • 5 x 115#
  • 3 x 135#
  • 1 x 165#
  • 1 x 185#
  • 1 x 195# (PR)
  • 1 x 205# (PR)
  • 1 x 215# (PR)
  • 5 x 135#

I hadn’t done a 1RM with the push press since last August! Nice 25# PR.

WOD

  • Buy-in: 20 GHD Sit-ups
  • 5:00 Air Dyne
  • Cash-out: : 20 GHD Sit-ups

177 calories and 3.31km on the Air Dyne. First GHDs unbroken, then 12-8 to finish.

Volume Bench

Didn’t get the most sleep because I was still on a high after the competition and watched Dexter and Breaking Bad. In at 10am for some work.

Warm-up

  • 5:00 Air Dyne
  • PVC Pass-thrus

Strength

Bench Press

Kevin suggested I do a “Volcano” by doing sets of 8 until I was about to fail, then 5s, 3s, and finally singles.

  • 10 @ 45#
  • 8 @ 95#
  • 8 @ 115#
  • 8 @ 135#
  • 8 @ 155# (I put on the slingshot starting with this set to help me get more volume)
  • 8 @ 165#
  • 8 @ 175#
  • 5 @ 185#
  • 5 @ 190#
  • 5 @ 195#
  • 5 @ 200#
  • 3 @ 205#
  • 3 @ 210#
  • 3 @ 215#
  • 3 @ 220#
  • 3 @ 225#
  • 1 @ 230#
  • 1 @ 235#
  • 1 @ 240#
  • 1 @ 245#

I know it was with the slingshot, but I haven’t put up over 225# since last November when I set my PR at 235#. Can’t count those big singles as a PR today because they were equipment assisted, but it was very encouraging to push that much weight after so much volume (20 sets) and with pretty short rest between sets.

Back Squats

  • 2×5 @ 135#
  • 5 @ 185#
  • 3 @ 225#
  • 1 @ 255#
  • 1 @ 275#
  • 1 @ 295#
  • 3×5 @ 225#

We took it easy since we got in quite a bit of leg work in the competition. Good time to focus on technique.

Conditioning

10 Rounds

  • 1:00 Row
  • 1:00 Rest

I tried to keep my pace under 1:40, which was a struggle in the last few rounds. My meters rowed splits were 294/299/300/301/299/300/303/300/299/303.

4th GLBRT

Today we competed in the 4th Great Lakes Bay Regional Throwdown {GLBRT}, which was held at Survival Fitness Bay City. We won the 3rd a few months ago, so were hoping for another good finish.

Event 1: “XL Karen”

10:00 Cap
200 wall balls for time.
Women 16# 9′ target. Men’s 20# 11′.
1 person working at a time.
5 burpees EMOM (whole team).

I think we finished in 7:53 to tie for first place.

Event 2: “Grace and Isabel’s Big Day”

10:00 Cap
Part 1:
30 Box Overs (24/20)
Part 2:
“Grace” (135/95)
Part 3:
“Isabel” (135/95)
Part 4:
30 T2B

One Athlete working at a time. There is no requirement on how many reps each athlete needs to complete. There will be two bars provided for the WOD.

We crushed this one and even though I didn’t think I was going to be able to do touch-n-go snatches, I got 2 without trouble in the warm-up and was excited! I was able to get sets of 4-3-3 I think in the workout. We took first and finished around 4:30 I think.

Event 3: “Fran Fran go Fran”

10:00 Cap
63-45-27
Thrusters(95/65)
Pull ups

– One person working at a time.
– Each teammate must complete a thruster and a pull-up in each round.

Not our greatest, but we still took 5th with a time of 7:33-ish. Put us in a tie for first heading into the final event, which was for the top 6 teams.

Event 4

Must choose one person for each part, each teammate must be used.
Part 1:
3:00 AMRAP
Max Air squats
Rest 1:00

Part 2:
3:00 AMRAP
Air Dyne calories
Rest 1:00

Part 3:
3:00
Max deadlift
Rest 1:00

Part 4:
3 min AMRAP
Meters rowed

Score = squats + calories + pounds + meters.

– To make the dead lift more fair, we will subtract the dead lifters body weight from their final dead lift. They will be weighed on spot.
– Teammates CAN help the dead lifter load the bar.

I really liked our chances going into this one. We brought home the belt with 1st place in this event for the overall win! The crowd really got me going and I ended up setting a 15# PR on my deadlift with a pull of 515#.

Really fun day!

glbrt4-podium

I’ll add more pictures later once everyone posts them on Facebook.

Air Dyne with Empty Bar Front Squats

20130921-110412.jpgFeeling a little beat up today. Did heavy squats 5 times this week with a 10# PR in both the back and front variations. Quick little recovery workout in the garage around 10am.

4 Rounds NFT, but keep moving

  • 5:00 Air Dyne
  • 10 Front Squats (45#)

Just something to keep get a little sweat on and loosen everything up. Getting a massage this afternoon and then have a team competition tomorrow.
20130921-110543.jpg

No Touch-n-Go Snatches For Me

Went to open gym. It was a packed house tonight!

Warm-up

3:00 Air Dyne

Snatches

  • 5:00 45# Snatch Position Work
  • 2 @ 95#
  • 2 @ 115#
  • 5 @ 135# (disaster trying 2 TnG for the competition Sunday. I’ll be dropping each rep!)
  • EMOM: 1 Snatch
    • 145#
    • 150#
    • 155#
    • 160#
    • 165#
    • 170#
    • 175# F
    • 175#
    • 180#
    • 185# F
    • 185# F (waited a few minutes before this last attempt)

Felt ok, but wasn’t all that comfortable with so many people moving around me and talking to me when my next minute was about to start. Probably not the best thing to do during an open gym.

Back Squats

  • 2×5 @ 135#
  • 5 @ 185#
  • 2 @ 225#
  • 2 @ 255#
  • 2 @ 275#
  • 2 @ 295#
  • 1 @ 305#
  • 1 @ 315#
  • 4×3 @ 255#

Didn’t feel as good as Wednesday, but that’s 3 heavy squat days in a row and 5 this week, so I’ll take the effort. A lot of heavy reps!

WOD

10 Rounds

  • 30s Row
  • 30s Rest

The added deadlift and squat strength is translating to much more power on the rower. My meters were 151/152/153/154/154/154/154/156/157/158 and I still felt great at the end.

Squat Every Damn Day

Before heading out to CrossFit at the box I lifted a little in the garage. Did a quick 3:00 on the Air Dyne to get the blood pumping.

Front Squats

  • 10 @ 45#
  • 5 @ 95#
  • 5 @ 135#
  • 3 @ 185#
  • 3 @ 215#
  • 1 @ 235#
  • 1 @ 255#
  • 1 @ 275#
  • 1 @ 285#
  • 1 @ 295#
  • 1 @ 305# (PR)
  • 3×3 @ 215#

Back-to-back PRs with squats, back and front. Excited my squats are back!

Headed over to Survival Fitness for the 5pm…

Olympic Lifting

15:00

  • Work up to a MAX muscle clean & push jerk for the day

We started with a PVC and worked our way up to a MAX muscle clean and push jerk for the day. This also served as our warm-up. I got up to 175# and stopped there because the clean was a struggle to get up the last bit without dropping under it. Felt like I was hitting higher on my legs just due to my snatch work.

Gymnastics

12:00 time cap, NFT but keep moving

  • 15s L-sit/L-hang
  • 1->10 Strict Ring Dips

I finished with about 10 seconds left.

WOD

10:00 AMRAP

  • Buy-in: 50 American KB Swing (53# KB)
  • 15 Wall Balls (20# MB, 11′ target)
  • 30 DU

I went extra today and threw up to 11′ since we have to in the competition on Sunday. Good WOD. Did the KBS 30-20 to save my hands from ripping and prevent hitting the red line. Did all of the wall balls unbroken and finished 4+36.