Month: January 2014

60 Day Lifting Challenge – Week 7 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Woke up feeling really beat up. Could it have been simple from moving the heavier day 5 up? Lifted solo just after 11. I work Nano 3.0s for the entire session today since the lifts were not squat variants. Could really tell the difference in setup positioning.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets of MAX Unbroken DU
  • 10×45# Shoulder Press

Went 62, 50, and 73 on the double unders.

Split Press

  • 2×95#
  • 2×105#
  • 2×115#
  • 2×125#
  • 2x2x130#
  • 2×135#
  • 2×140#

Power Snatch from Below Knee

  • 2×100#
  • 2×120#
  • 2×140#
  • 4x1x150#

Power Clean from Below Knee

  • 2×135#
  • 2×155#
  • 2×180#
  • 4x1x190#

Lifts felt good today even though I wasn’t feeling so great this morning.

Snatch Deadlift

  • 6x2x185

Hooked gripped them all for once. Hard on my thumbs!

Skill

Three more sets of MAX unbroken DU. I went 82, 75, and 67 this time. Really happy with those 6 sets today. All sets at least of at least 50 and no stupid early trip ups. Had some really nice saves too, wanting to hit at least 50 every time.

Skill/Conditioning

5 Rounds

  • 10 Pistols
  • 20s Handstand Hold
  • 10 T2B
  • 90s Rest

I counted slow up to 21 during my handstand holds since I couldn’t see the clock. Timed out my counting while typing this up and it should have been pretty damn close to 20 seconds. My rounds were 1:08, 1:05, 1:03, 1:03, and 1:01 with everything unbroken. Really liked that one!

2014-01-18-wod

Ended with Crossover Symmetry Iron Scap.

I wonder what they have in store for us in week 8. Tomorrow will be day 49, so not much time left.

60 Day Lifting Challenge – Week 7 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Doing a little swapping around this week, so taking the heavier day 5 program today and will do day 4 work tomorrow to get more recovery going into week 8. Lifted by myself out in the garage around 4:30.

Warm-up

Crossover Symmetry Activation

Muscle Clean

  • 3×95#
  • 3×105#
  • 3×115#
  • 3x3x125#

Kept em on the lighter end today.

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 4x1x170#

Felt alright today. Not great, but made every lift. Had to pull the last one in and be patient with it.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 4x1x215#

Was trying to be more vertical with my jerk drive and it threw everything off. Not the greatest feel today.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 3x2x290#

Felt a lot easier than 2 days ago and I took shorter rest between the heavy sets today.

Conditioning

15 Rounds

  • 5 HR Push-ups
  • 10 Sit-ups

Not that tough on cardio or muscle fatigue. I wanted to stick to small sets so that I wouldn’t die on push-ups and have to rest. Time was 8:40.

Did Crossover Symmetry Recovery to end the day.

60 Day Lifting Challenge – Week 7 Day 3

2014-crossfit-gamesI’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifted at Kevin’s at 5 with him and Alex.

I registered for the 2014 CrossFit Games Open. Did you?

Warm-up

  • Crossover Symmetry Activation
  • 45# Snatch Positions

Muscle Snatch

  • 3×75#
  • 3×85#
  • 3×95#
  • 3×105#
  • 3×110#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 4x1x170#

Like night and day compared to yesterday. Made everything.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 4x1x215#

Had Kevin watch a lift at the end. I’m going forward out of my dip instead of straight up.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 3x2x290#

Gymnastics

5:00 EMOM

  • 5 Strict HSPU

5:00 EMOM (no rest)

  • 3 Strict HSPU

Even though the programming was for 3 the whole way, I was going to do 5 reps for all 10 rounds, but my shoulders were a little fried after lifts. I held a handstand hold for the remainder of the last minute, which was over 50s worth.

Conditioning

  • Buy-in: 500m Row
  • 6 Rounds
    • 5 Pull-ups
    • 10 Over the Box Jumps (27″)

Used some of Kevin’s blocks and 27″ was as close as we could get to 24″. I could use the extra work though. 🙂 Did the row in 1:51 and finished everything in 6:37. I’m not sure why, but I was expecting it to take longer. The programming had burpees instead of the box jumps, but I did burpees on Monday, so made the switch. My box jumps could have been cycled faster, but I felt pretty good on that one.

60 Day Lifting Challenge – Week 7 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Since it’s a light week and it looks like next week might be MAX test week, I’m making a lot of adjustments to the program this week to prepare for some solid rest heading into Monday. Lifted by myself around 10:45.

Warm-up

  • Crossover Symmetry Activation
  • 3 rounds
    • 10s L-sit on parallettes
    • 4 Turkish Get-ups (alternating, 53# KB)

Not sure I’ve ever done TGU that heavy and surely not for that many reps.

Snatch from Below Knee

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

Went 2/5 with 160#. Ugh! It was too far forward or I wasn’t dropping under enough for the force I was putting on the bar. They were all plenty high enough, that’s for sure. I definitely rush more and concentrate less when I snatch alone. Need to fix that. I focused on the last rep and it was solid.

Clean from Below Knee

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

Cleans felt good. I never really am in risk of missing, but for a few attempts in the program where I tried something new and was thinking too much. Goes to show much more I should be able to clean I hope.

Clean Deadlift

  • 2x2x230#

Kind of odd to only do 2 sets of 2. Must be a reason for it though.

Conditioning

10 Rounds

  • 30s Air Dyne (~80%, AD2)
  • 30s Rest

I kept the RPM around 90. Went a full 1:00 on the last round and finished with 256 calories.

Did the Crossover Symmetry Iron Scap to end the session.

60 Day Lifting Challenge – Week 7 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifted with Kevin and Alex over at Kevin’s garage at 4:30pm.

Warm-up

  • Crossover Symmetry Activation at home before heading over
  • Band stretches
  • 45# Snatch Position Work

Jerk Footwork

I did the drill somewhere between 5 and 10 times.

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 4x1x170#

Felt really good today. Not close to missing anything except the last rep where I got a little extra into it and nearly lost it too high and too far back.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 4x1x215#

Best jerk day yet!

Front Squat

  • 2×185#
  • 2×215#
  • 2×250#
  • 2×280#
  • 1×295#
  • 1×310#

Failed to match my PR with 310#. Bottomed the fuck out and had no chance. I think it has become more mental than anything else at this point with my front squats.

Conditioning

8 Rounds (Tabata)

  • 20s Burpees
  • 10s Rest

My goal was to alternate between 8 and 7 each round. Had to make an adjustment in round 7. Ended up going 8-7-8-7-8-7-7-8, with that last rep coming just after time ran out. So close!

Off Program

Rest day for the 60 Day Lifting Challenge but I’ve been feeling like the program lacks a recommendation to get in some activity on rest days to aid in recovery. Feeling good today after probably the highest volume day of the program so far. Headed out to the garage after 10am but didn’t bother heating it up.

Jumped on the Air Dyne (AD2) for 20 minutes, keeping RPM at 65. The monitor read 432 calories when I was done, which was a perfect pace because I had worked up a little sweat, but wasn’t out of breath at all. Also did the Crossover Symmetry Recovery.

60 Day Lifting Challenge – Week 6 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Alex came over to lift at 11.

Warm-up

  • Crossover Symmetry Activation
  • 45# Shoulder Presses and Snatch Presses
  • 95# Shoulder Presses

Split Press

  • 3×120#
  • 3×125#
  • 3×130#
  • 3×135#
  • 3×140#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 1×170#
  • 3x1x180#

Missed the first 180#, was way up on my left toes in the bottom of the 2nd, but saved it, and the 3rd felt pretty solid and easy.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 1×215#
  • 2x1x230#
  • 1×235#

I can’t believe how much better my jerks feel in the last week and a half. Work jerk of the day was on the last rep and I’ve had much worse attempts at lighter weight even just 2-3 weeks ago. Decided to add the extra 5# on the last rep since it’ll probably be the last heavy day like this until the week after next.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 2×290#
  • 2x2x305#

Felt pretty good on the way up, but those doubles at 305# were rough today.

Snatch Deadlift

  • 7x3x205#

These may have been the most surprisingly hard part of the day. Focused on pushing through the floor and tried to keep a solid back angle, without my hips rising up first. Felt a lot different in my legs than I’m used to.

Finished the session with Crossover Symmetry Recovery.

Rested up and did conditioning at 8pm.

Explosive

10:00 EMOM

  • Odds: 5 Plyo Push-ups
  • Evens: 2 Broad Jumps (for distance)

Conditioning

3 Rounds

  • 20 Burpee C2B Pull-ups
  • 20 Over the box jumps (24″)
  • 1:1 Work:Rest

Regular burpee pull-ups are the way to go with this, but the pull-up bar on my rig is lower than my reach, so I essentially did jumping chest to bar pull-ups. My round times were 2:51, 2:51, and 2:49 with over the box jumps getting better each round. Knowing the burpee portion could really wipe me out, I took a steady pace with them on the 2nd and 3rd round, allowing me to push a little harder through the box jumps.

That was a fun workout. On to rest day!

20140111-210519.jpg

60 Day Lifting Challenge – Week 6 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Alex couldn’t make it today, so out in the garage by myself at 5.

Warm-up

  • Crossover Symmetry Activation

Not much messing around today. Get right to that loaded bar!

Muscle Clean

  • 3x#95
  • 3x#105
  • 3x#115
  • 3x#125
  • 3x#135

Snatch

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

I think the activation helped open up my shoulders.

Clean & Jerk

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

Hit myself on the chin with a jerk for the first time in ages. That’ll leave a mark. Other than that, jerks feel like they are improving a lot.

Clean Deadlift

  • 5x2x290#

Dang that’s heavy for a clean deadlift.

Ended with Crossover Symmetry Plyometric.

60 Day Lifting Challenge – Week 6 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Woke up a little sore today, probably mostly from Monday. Lifting with Alex out in the garage at noon.

Warm-up

3 Rounds NFT

  • 3/3 Turkish Get-ups (35# DB)

Haven’t done TGU in a long time. Took breaks between rounds, because 6 in a row got the lungs working.

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 1×170#
  • 4x1x180#

Made the first 180# lift, but failed the next two, so added a 4th rep to try and end on a positive note. Missed it too. Not bad misses, just a little forward and probably should have dropped under more on reps 2 and 4. Rep 3 I should have missed backwards but I got uncomfortable and pulled it forward for the miss.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 1×215#
  • 3x1x230#

Made everything. Cleans are feeling really good and made some progress with the jerks today. Last two reps were a little iffy, but the other jerks felt solid. I was starting to push myself under more, even at the heavy weights.

Front Squat

  • 2×185#
  • 2×215#
  • 2×250#
  • 2×265#
  • 2×270#
  • 2×275#

Last two sets were programmed to be at 280 but I keep missing that last rep, so I dialed it down today, especially with the heavier cleans now. Still wasn’t easy.

Seated Good Mornings

  • 4×155#
  • 4×165#
  • 4×175#
  • 4×185#
  • 4×195#
  • 4×200#

200# is the heaviest I’ve gone.

Split up the day. Headed out to Survival Fitness for the first time since December 15th to open gym at 8pm. Brent joined me and Matt did some of the rowing with us.

Warm-up

  • 500m Row

Skill

  • 2:00 AMRAP: Shoulder touches
  • Rest 2:00
  • 2:00 AMRAP: Ring Dips

Switched from DU to ring dips since we did a bunch of DU last night. Had to scale the shoulder touches with my feet up on about a 14 inch box and then walked the hands in trying to get to vertical. I did 114 shoulder touches and 32 ring dips. Did 3×5 strict, a set of 5 kipping and then had to start going to 3s and 2s.

Conditioning

  • 1k Row
  • Rest 4:00
  • 500m Row
  • Rest 2:00
  • 250m Row
  • Rest 1:00
  • 125m Row

I added the 250m and 125m to get in some extra, since tomorrow is a rest day and Friday is a lighter day. My splits were 3:30.7, 1:42.3, 49.1, and 22.8. Wasn’t breaking any PRs on the 1k or 500, but it was good high intensity work for the 2nd session of the day.

Update: That 1k row turned out to be a 5 second PR!

Bring on rest day and hopefully a massage!

60 Day Lifting Challenge – Week 6 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifted with Alex at 4:30 again. Feel pretty good today after the first 90% day based on new PRs yesterday.

Warm-up

  • Band stretching
  • 45# Snatch Position Work

Muscle Snatch

  • 2×75#
  • 2×85#
  • 2×95#
  • 2x2x105#

Power Snatch Below the Knee

  • 2×105#
  • 2×120#
  • 2×140#
  • 1×150#
  • 5x1x160#

Power Clean Below the Knee

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

GHR

  • 2x5x15#
  • 3x5x25#

Conditioning

10:00 EMOM

  • Odds: 15s Air Dyne (AD2)
  • Evens: 30 DU