Month: October 2013

Thruster and Dip PRs

Out in the garage again this evening, after the Lions game. Legs are sore from the cleans and 2 days of squats.

Warm-up

5:00 of Jump Rope and DU

OLY

Snatch day

  • E20S 2:00 – 1 x 95#
  • Rest 2:00
  • E30S 2:00 – 1 x 115#
  • Rest 2:00
  • E45S 3:00 – 1 x 135#
  • Rest 3:00
  • EMOM 3:00 – 1 x 155#
  • Rest 1:00
  • EMOM 3:00 – 1 x 165#

I failed on the 1st and 3rd minutes with 165#. Was standing up on the 1st one and started walking forward, but had to bail it because the rack in my garage is too close for much movement. Would have been able to save it anywhere else. On the 3rd rep I had it overhead and sat in tho hole too long, then lost stabilization.

Strength

Thrusters

  • Triples with 135/145/155/165/175/185/195 (3RM PR for 195#)
  • Singles with 205/215/225 (all PRs)

BOOM! Here are the 215# and 225# lifts.

Weighted Dips

Hanging plates and/or KB from the belt.

  • 3 x 25#
  • 3 x 35#
  • 3 x 45#
  • 3 x 53#
  • 3 x 58#
  • 1 x 63#
  • 1 x 68#

Haven’t done these in a couple of months, but I’m pretty sure those are 3RM and 1RM PRs.

WOD

10 Rounds

  • 5 Ring Push-ups
  • 10 Sit-ups (anchored)

Came up with this little gem to work bodyweight movements. The low rep counts were designed to keep moving and not require any rest. Fun one that took me 5:16.

Spending Some Time on Cleans

Slept in until 10am this morning. I don’t think I’ve done that all year. Guess my body needed the rest. Did training in the garage today by myself starting around 4pm.

Warm-up

3:00 Air Dyne

OLY

Time to finally start working on the cleans again. I’ve neglected them for too long.

  • 10:00 65# Clean Position Work
  • 2:00 E30S: 2 x 95#
  • 2:00 E20S: 1 x 135#
  • EMOM: Started with 155# and did one rep every minute, increasing by 10# each time. Stopped at 235#.

Had to really save my elbows with 235# and sat in the hole for a few seconds before standing up. Figured that was a good place to end it.

Strength

Front Squats

1 Set E3M

  • 5 x 135#
  • 5 x 185#
  • 3 x 225#
  • 3 x 235#
  • 3 x 245#
  • 3 x 255#
  • 3 x 265#
  • 3 x 225#
  • 3 x 235#
  • 3 x 245#

I felt parts of my legs I’ve never felt before in the squats. Maybe it was all of the cleans I’d already done. A lot of volume! My legs are toast.

Incline Bench Press

  • 10 x 95#
  • 10 x 105#
  • 10 x 115#
  • 6 x 125#
  • 6 x 135#
  • 3 x 145# (F on 4th)

Since I’m such a pussy with my upper body, I’m able to incline bench by myself because I can easily stand up with the weight in the rack position, like I had to do after a failed attempt at a 4th rep with 145#.

WOD

4 Rounds

  • 10 GHD Sit-ups
  • 20 Russian KBS (70# KB)
  • 50 DU

Finished in 9:03 and then an easy 5:00 cool down on the Air Dyne.

Back Home

Good to be back after 10 day away. In at 10am and was there about 2 hours.

Warm-up

3:00 Air Dyne

OLY

  • 5:00 Snatch Positioning (45# training bar)
  • 2:00 E30S – 2 Snatches (95#)
  • 2:00 E30S – 1 Snatch (115#)
  • 4:00 EMOM – 1 Snatch (135#)
  • 4:00 EMOM – 1 Snatch (155#)

I failed because of lack of concentration on my last minute with 155#, but picked it right back up and knocked out the rep. Felt pretty good after not snatching for a week and a half.

Strength

Back Squat

  • 10 x 45#
  • 5 x 135#
  • 5 x 185#
  • 3 x 225#
  • 2 x 255#
  • 2 x 275#
  • 1 x 295#
  • 1 x 305#
  • 5 x 3 x 245#

Could tell I haven’t been squatting. Now I have to pretty much start over getting used to the squat volume.

14:00 EMOM

  • Odds: 5 Strict Deficit HSPU (15# bumpers)
  • Evens: 5 Strict Chin-ups

No problem getting any reps.

WOD

10 Rounds

  • 30s Row
  • 30s Rest

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Consistent!

Rest 5:00

5 Rounds

  • 30s Row
  • 30s Rest

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Picked it up for these last 5 and really pushed. It’s interesting that my s/m were lower on 3 of them.

Recovery

  • Walked 300m
  • 5:00 Air Dyne

The Best I’ve Visited

Back to CrossFit Santa Cruz at 7am this morning. This has been the best box and coach I’ve ever been to and it’s not even close. Danielle is the owner and was there both mornings. You can tell she’s been doing this for a long time because she was noticing things from all different people way across the gym and yelling out fixes or improvements we could do. All of the athletes went out of their way to introduce themselves to us as well; very friendly box and environment.

Warm-up

  • Plate shrugs
  • Hip Stretches
  • Deep Squat Hip stretches holding plate out in front

Really like some of the thing they did for warm-up the last two days, which I’ve never done before.

Strength

3 Rounds

  • MAX Handstand Hold (face-in, palm 8″ from the wall)
  • 2 x 3 Front Squats (focusing on technique, practice perfect reps)

I got 1:00, 1:10, and 1:17 on the handstand hold. Really hard to keep everything tight and off the wall except for the toes. Rough on the wrists. Front squats were light with 95#, 115#, and 135#.

WOD

5 Rounds

  • 20 KBS (53# KB)
  • 10 Burpees (6″ target)
  • 200m Run

Tried to keep a steady pace since it was going to be over 10 minutes. She got on me about stopping in the bottom of my KBS, instead of anticipating it and getting right into that hip pop, which really helped with efficiency and to keep my reps unbroken. Finished in 12:56.

CrossFit Santa Cruz

Dropped in at CrossFit Santa Cruz this morning with a few other guys from Automattic. Really cool since I’ve watched countless CrossFit videos filmed in their box. We went to the 7am class.

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Warm-up

Stations

  • 400m Run (Pace)
  • Jump Rope
  • Walking Lunges & Bear Crawls
  • Row

After that, we did about 15 minutes of mobility work.

WOD

  • 500m Row
  • 20 Push Jerks (155#)
  • 30 Burpees

Fun little one. Finished in 5:35.