Day: December 31, 2013

60 Day Lifting Challenge – Week 5 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifting on short rest so I can head out of town for New Year’s Eve. Out in the garage alone again at about 10am. I’m really missing the community aspect of CrossFit lately, but going to stick with this challenge, especially if it works out adding in some of my own conditioning work to the program.

I created a page for all of the details of my garage gym. Let me know if you have any questions by leaving a comment there or using the contact page.

Warm-up

4 Rounds NFT

  • 3 Strict Pull-ups
  • 20s Handstand Hold

Muscle Clean

  • 2×105#
  • 2×115#
  • 2×125#
  • 2x2x135#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 5x1x160#

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 5x1x205#

Even the jerks felt pretty good today! I’ve started using a timer for my rest between sets to try to speed things up. Was doing 60-90 seconds between snatch sets and 90-120 seconds between C&J sets. Got a nice sweat on by doing that and it should help out my conditioning too.

Clean Deadlift

  • 5x3x235#

I’m going to rest tomorrow, so today is WOD 1 from the program.

Skill/Strength

12:00 EMOM

  • Odds – 10 Pistols
  • Evens – 20s Hollow Rock Hold

Took the first round to find my balance with the pistols and I also realized if I hold my leg to the outside instead of straight out it’s better for balance. Was getting the 10 done in 18-20 seconds. Getting better at the hollow rock stuff because it wasn’t too bad with these.

Conditioning

10:00 EMOM

  • 3 Bar MU / 5 C2B Pull-ups / 7 Pull-ups
  • DU for remainder of each minute

I thought about doing C2B pull-ups, but just did 50 of them a few days ago. I need work to translate into bar muscle-ups, so I tried to do really high hip to bar pull-ups with a big hip pop and strong pull. I did 3 of those each round. I got at least a streak of 20 unbroken DU each minute, with streaks of 25 most minutes. Probably averaged about 35 total DU per round. This workout wasn’t complicated but it really got the heart racing and lungs burning.

I could definitely feel that I was on short rest from the workout about 13 hours ago. Might play some hoops today with my buddy