Month: February 2014

More Burpees

Went to open gym after 5 tonight

Warm-up

Did some stretching.

Strength

Was supposed to do 5×3 deadlifts @ 80-90%

  • 5×135#
  • 5×225#
  • 5×315#
  • 3×385#
  • 2×435#
  • 3×385#

That 435 did not feel good on my back and I barely got it moving off the ground! Cut it short after that. Pretty dumb to jump right in after not deadlifting for 2 months.

Conditioning

15:00 AMRAP

  • 20 Over the bar burpees
  • 20 Snatches (75#)
  • 20 Over the bar burpees
  • 20 Snatches (115#)
  • 20 Over the bar burpees
  • 20 Snatches (135#)
  • 20 Over the bar burpees
  • 20 Snatches (155#)

Snatches felt pretty good, but my engine just died. I finished the 135# snatches and got 1 burpee after that. I think I went 10-5-5 on the 75# snatches, then the first 3 on 115#, but then dropped every rep after that and just kept getting back on the bar.

What a Bear!

Had a needed rest day yesterday and got a massage. Back at 9am today.

Warm-up

  • 20 Air Squats
  • 20 PVC pass-thrus
  • 20/20 Leg Swings
  • 30s Deep Lunge Stretch

Strength

5×3 Front Squats @ 80-90%

  • 10×45#
  • 3×135#
  • 3×185#
  • 3×225#
  • 3×245#
  • 3×250#
  • 3×255#
  • 3×265#

Dialed back my weights a bit today. Felt pretty good.

Conditioning

5 Rounds

  • 3 Bear Complex (135#)
  • 10 Burpees

Rest 5:00 and then do it again.

Shit! I did 3 unbroken bear complex for the first 3 rounds I think, then the first and last round the second time through. I stepped down into nearly all my burpees except maybe at the start and then the last round each time where I tried to push through to finish. 7:38 the first time and 9:20 the second time.

Back to the gym at 8pm for open gym with Brent.

E2M 10:00

  • 150m Row
  • 10 Pull-ups

Rest 10:00

E2M 10:00

  • 10 cal Air Dyne (AD6)
  • 50 DU

The combination of rowing and pull-ups was absolutely brutal after the first 2 rounds. Did pretty well with my double unders getting the second set unbroken.

Tuesday Double

Got a good night’s sleep, but a little sore from the squats. Hit up the 9am class.

Warm-up

  • 20 Arm Circles
  • 20 Traffic Lights
  • 20 Behind the neck band pull downs
  • 20 PVC pass-thrus
  • 20 PVC around the worlds
  • 10 Burpees

Strength

5×3 Shoulder Press @ 80-90%

  • 5×45#
  • 5×95#
  • 3×125#
  • 3×130#
  • 3×135#
  • 2+1×140#
  • 3×135#

Fuck! My strength numbers are down so much. I couldn’t even get 3 in a row with 140 (racked the bar for a bit and knocked out a single for 3 total reps) and was planning to go for 3 at 145# on the last set. 😦

Olympic Lifting

Every 15s for 7:00

  • 2 Clean & Jerks (115#)

Felt pretty good on these, but the second half was a battle. Finished in 5-6 seconds each time. Good work on cycling.

Conditioning

3 Rounds

  • 4:00 AMRAP
    • 10 Thrusters (95#)
    • 10 C2B Pull-ups
  • Rest 1:00

Terrible feeling workout. My main focus here was to work on butterfly C2B through the entire thing, especially fatigued. I think the biggest set I got was 5 with a lot of 2s and 3s, but I’ve never done more than 2 in a row before. Just a brutal workout after that 7:00 of C&J already had us gassed. I got 2+14, 1+16, and 1+18. My endurance in these short go-go-go workouts is pretty bad right now. I’m decent in the mid range and longer stuff or when there is work/rest built-in. Gotta keep grinding with 3.5 weeks until the Open.

Went back in at 7 to do another NCLab rowing workout since tomorrow is a rest day.

Conditioning

6 Rounds

  • 300m Moderate
  • 200m Hard
  • 100m Easy
  • 300m Moderate
  • 200m Sprint
  • Rest 1:30

Row Pacing Template

  • Sprint: sub-2000m PR pace (Faster than 1:47/500m)
  • Hard: 2000m PR pace + 0-5sec (1:47-1:52)
  • Moderate: 2000m PR pace + 10-15sec (1:57-2:02)
  • Easy: 2000m PR pace + 25-30sec (2:12-2:17)

Totals out to 6,600m, which is again a new longest row distance in a day for me, especially after I did another 1,000m at 2:20-2:30 to bring my heart rate down. This one was definitely harder than the one I did on Friday.

Meh Monday

Went to the 9am class again. Feeling kind of blah today after the horrible performance by Manning and the Broncos last night.

Warm-up

  • PVC Burgener Warm-up
  • 2 Rounds
    • PVC pass-thrus
    • Squat Hold w/ 2s Pause
    • Rocket Ships

Strength

5×3 Back Squats in the 80-90% range

  • 10×45#
  • 5×135#
  • 3×205#
  • 3×235#
  • 3×275#
  • 3×280#
  • 3×285#
  • 3×295#
  • 1×305#

Ugh! Didn’t wear lifting shoes today, so not sure if that made a difference or just the increased heavy volume that I’m not used to.

Accessory

2 Rounds NFT

  • 30 Band Pulls (red)
  • 30 Band Good Mornings (black)
  • 30 Sit-ups

Conditioning

7:00 AMRAP

  • 3-6-9… Front Squats (115#)
  • 3-6-9… Box Jumps (24″)

Finished the round of 15 plus 10 front squats. Tried to keep a nice steady pace and not coming firing 100% out of the gate. Had too many trip ups on the box. Did unbroken front squats through 9, then 7-5, 6-5-4, and 5-5.

Worked on my bar kip for a few minutes after class. Trying to keep the legs straight and get all of the power from the hips.

Sledding in the Unplowed Streets

After 3 days in a row back to CrossFit classes and the weightlifting the night before, I was due for a rest day today. Haven’t been sore like this in months. Figured a little active recovery would be good though.

Loaded up the sled with 135# of bumper plates and pulled it around the neighborhood. 1.06 miles in 23:52, almost 4 minutes more than last time due to so much snow in the streets. We got 4-5″ yesterday and the plows haven’t been through my neighborhood yet.

I hate to say it, but I’m quite enjoying these winter sled drags. I’m sure the neighbors think I’m a nut.

I Love Parter WODs!

Went to the 10am class. Was going to rest today, but now I can rest on Super Bowl Sunday or at least just do active recovery on the Air Dyne.

Warm-up

  • PVC Burgener Warm-up
  • 4 Rounds
    • 20s Bottom Squat Hold
    • 10s Rest
    • 20s Jumping Jacks
    • 10s Rest
    • 20s Zombie Kicks
    • 10s Rest

Conditioning

3 Rounds
With a partner, one person working at a time, split up reps however you want.

  • 75 Wall Balls (10′, 20# MB)
  • 50 American KBS (71# KB)
  • 25 Burpee Box Jumps (24″)

We did our wall balls in sets of 15, KBS in sets of 10, and burpee box jumps in sets of 5 the entire way. Everything unbroken and finished in exactly 20:00. Those sets were perfect for not redlining and I had enough juice in the tank to push the throttle on my last 3 sets of burpee box jumps. I was dying after that last push, but other than that it wasn’t too bad during the workout.