Month: November 2014

Almost Back

Feeling a little tight in the upper back this morning. In early to row with Kevin and then we did some of the class workout since all of the 9am crew were gone today.

Row

This is another Chris Hinshaw special, which he programmed for Garret Fisher. My 2,00m row is just over 7 minutes, so I added 5 seconds to the split paces listed on the site. The two 1:00 pieces at the end are the key to this workout.

  • 7:00 at 1:58-2:00/500m
  • 2:00 Rest
  • 2x 3:00 at 1:55-1:57/500m (2:00 Rest)
  • 2:00 Rest
  • 2x 1:00 at 1:47-1:48/500m (2:00 Rest)

Not really hard. My meters were 1,759, 777, 779, 282, and 284.

Strength

Front Squats

  • 5×45#
  • 5×135#
  • 3×185#
  • 3×215#
  • 3×235#
  • 3×255#
  • 3×275#
  • 3×285#

Felt solid. Really focused on an upright back and not bouncing too much to put extra pressure on my low back. I did seem to tweak something by my shoulder-blade though. I’ve done an ugly 3×295 before, so almost back to full steam.

Conditioning

“Annie”
50-40-30-20-10

  • DU
  • Sit-ups

Not very good. Missed a double under before getting to 10 and had 2 other misses in later rounds. Should have just started over! Only 12 seconds slower than my PR though, with a time of 6:40.

Felt like I needed to do more so I went out to the garage and jumped on the Air Dyne (AD2) at night for 20 minutes and went 10.39km.

No Rest Monday

I was going to rest today but felt like doing something. So I went in at night to lift. Warmed up with an easy 500m Row and some bottom squat hold.

Weightlifting

  • 5 Muscle Snatch (20kg)
  • 5 Snatch Press (20kg)
  • 5 Muscle Snatch (40kg)
  • 5 Snatch Press (40kg)
  • 3 Muscle Snatch (50kg)
  • 3 Snatch Press (50kg)
  • 2 Snatch (60kg)
  • 2 Snatch (65kg)
  • 2 Snatch (70kg)
  • 2 Snatch (75kg)
  • 2 Snatch (80kg)
  • 1 + Fail Snatch (85kg)
  • Fail Snatch (87kg)
  • 1 Snatch (87kg)
  • 1 Snatch (89kg)
  • 1 Snatch (91kg)
  • Fail Snatch (91kg)
  • Fail Snatch (91kg)

Felt pretty good. I’ve only done 200+ pounds a handful of times and hit it on the first try, so I’ll take that. The 89kg was a really solid lift from the feel of it.

Warmed up my shoulders a little more with some shoulder presses:

  • 10×45#
  • 5×95#
  • 4×115#
  • 4×135#

XWOD

  • 4-4-4-4-4-4-4-4 Shoulder Press (150#)
  • 2-1-2-1-2-1-2-1 HSPU
    • 2s: 2 Kipping HSPU
    • 1s: 1 Deficit Kipping HSPU (4″)

Damn that was rough. Definitely hit the perfect limit with 8 sets because the last rep of my last set was a grind.

Kiss My Ass Barbara

Sunday!

Warmed up with some stretching, 10×45# shoulder press, 5×95# thruster, and 3×135# clean thruster.

E3M 15:00

  • 1.1.1 Clean Thruster
  • 3 Evil Wheels

* Take 5-10s between clean thruster reps.

Worked out to about 2 minutes of rest between rounds, which is what I was going for with the design. I used 155, 175, 195, 205, and 225#. That was fun. My max clean thruster was 240# the last time I tried, so 225# for 3 reps was tough.

IMG_5304“Barbara”
5 rounds

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Air Squats
  • 3:00 Rest

Went out hot, which turned out to be really dumb. My rounds were 3:37, 4:12, 4:29, 4:59, and 5:07 for a total time of 22:24. That’s 9 seconds slower than the only other time I’ve done this benchmark, though I was 22 pounds lighter back then. I went 20, 20, 20, 14-6, and 12-4-4 on my pull-ups and I think I did 3 sets of 10 for the first 2 rounds of push-ups. If I had broken up the pull-ups and push-ups more in those first two rounds I think I would have been able to keep a more consistent pace. Last time I did “Barbara” my rounds were almost all exactly the same time (4:23, 4:26, 4:26, 4:33, and 4:27). My head was a little too big today.

Wore gymnastics grips but they don’t protect the thumb. Glad it’s not very deep. Better to have it there than somewhere on my palm.

2014-11-16-thumb-rip

Working the Back Leg of the Jerk

Feeling a bit from all of the push-ups yesterday, but rested and ready to go.

Warm-up

  • 3 Rounds NFT
    • 10 Reverse Hypers (210#)
    • 250m Row
  • Jerk footwork
  • 10×45# Shoulder Press

Weightlifting

Split Jerks

  • 5×45#
  • 5×95#
  • 2x3x115#
  • 3x3x135#
  • 2x3x155#
  • 2x3x175#

Working on my back leg. Starting to get a feel for it. Kept it light.

  • High Hang Clean
  • Hang Clean
  • 2 Front Squats
  • Jerk

Fun little complex. Did 135-145-155-165-175-185-195-205#. The jerk felt really good!

Conditioning

2 Rounds

  • 1:00 MU
  • 1:00 Rest
  • 1:00 Burpees
  • 1:00 Rest
  • 1:00 Row
  • 1:00 Rest
  • 1:00 DU
  • 1:00 Rest

I got 8 and 6 muscle-ups, 22 and 20 burpees, 23 calories rowing both times, and 77-93 double unders.

Accessory

3 Rounds NFT

  • 10 Reverse Hypers (260#)
  • 10 Weighted GHD Sit-ups (20#)

Back Feels Good

Recovery day today after a tough few days. My back is feeling great after the deadlifts yesterday. Makes me excited!

Jumped on the Air Dyne (AD2) for 30 minutes in zone 1 and went 14.66km.

Trying something new today. Filling up a 6×6 grid with sets of push-ups throughout the day. A set can be as low as 1 push-up. Got the idea from End of Three Fitness and seems like a good way for me to get in some volume. Upper body strength is definitely a big weakness. It’s also a great way to focus on perfect reps since it’s not about speed or volume in one set.

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Ended up with 250 total push-ups by 6:20pm.

Back in the 400s

Tired this morning. Almost backed out of the morning session I had planned, but got in the garage and did the work.

Warmed up with 5:00 on the Air Dyde (AD2) for 2.58km.

4 Rounds

  • 500m Ski Erg
  • 1:00 Rest
  • 300m Ski Erg
  • 3:00 Rest

Got this one from Chris Hishaw of Vivendi Lab (formerly NorCal CrossFit Lab). It was a row workout, but the distances and pace chart work just as well on the ski erg. My pace targets were 2:02.4 for 500m and 1:54 for 300m based off an estimated 2k PR since my only attempt is too slow. Hit every target and increased my pace every round. The 500s were 2:02.4, 2:02.1, 2:02, and 2:01.7. The 300s were 1:08.3 (1:53.8/500), 1:08 (1:53.3/500), 1:08 (1:53.3/500), and 1:07.6 (1:52.6/500).

3 Rounds

  • 15 GHD Sit-ups
  • 15 Hip Extensions

Did it in 4:17. Planned on 5 rounds, but the CFi workout has deadlifts and T2B today, so I don’t want to destroy my core. To be honest, back extensions with sore quads are pretty brutal!

Went to the 5:30 class.

Warm-up

  • 1,000m Row (3:58.1)
  • 2×10 Reverse Hyper (210#)
  • Bottom Squat Hold

Strength

Deadlifts

  • 5×155#
  • 5×245#
  • 4×315#
  • 2×365#
  • 2×385#
  • 2×405#
  • 2×425#
  • 2×445#

Yeah! Haven’t pulled 400+ off the ground in months. Felt easy too. Didn’t want to push it too far though. I had a goal of 425-435 when I walked in.

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Conditioning

10:00 AMRAP

  • 8 T2B
  • 8 Deadlifts (185#)
  • 16 American KBS (53#)

Didn’t have a go button today. I could feel my body wore out early in the day. Got 5 rounds plus 8 toes to bar and 8 deadlifts. Everything unbroken except I went 4-4 on my last set of T2B.

Midline

5 Sets

  • 12 Floor Wipers (95#)

Hadn’t done these in well over a year I think, but they were really easy. Tried to go really slow and controlled on the last set.

Figured I’d decompress the back after those deadlifts, so jumped on the RH again for 3x10x210#.

Wednesday Already?

Where did the week go?

Feels good to be waking up at a decent time again. Hit the 9am class.

Warm-up

  • 2 Rounds NFT
    • 5 Strict Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • Bench Press
    • 10×45#
    • 5×115#
    • 5×165#

XWOD

  • 4-4-4-4-4-4 Bench Press (205#)
  • 2-1-2-1-2-1Plyo Push-up
    • 2s: 18″
    • 1s: 21.5″

Called for 75%, but that seemed took light, so I went up to 80%, which was perfect. Shoulders are feeling kind of beat from “DT” yesterday.

Conditioning

6:00 AMRAP

  • 8 Wall Balls (20#, 10′)
  • 8 Weighted Step-ups (2×40#, 20″)

1:00 Rest

6:00 AMRAP

  • 5 Box Jumps (24″)
  • 5 Burpees
  • 25 DU

I got 6 full rounds plus 3 wall balls on the first part and 5 full rounds plus 5 box jumps, 5 burpees, and 15 double unders on the second part.

Accessory

5 Sets

  • 5 Scap Pull-ups (0#, 20#, 40#, 40#, 40#)
  • 5/5 Kroc Rows (62# KB)

First time doing the scap pull-ups.

Been a long time since I hit an OLY session in the garage. Today that ended. Warmed up with 1,000 meters on the Ski Erg in 4:26.

Snatch Balance

  • 3×45#
  • 3×75#
  • 3×95#
  • 3×115#
  • 3×135# (with 1 fail)
  • 3×155#
  • 3×175#
  • 3×185# (with 4 fails too)

Damn I hate these. Could not get comfortable with 185, but kept trying until I stood it up 3 times. Didn’t realize I hadn’t done a snatch balance in over a year. :-/

Snatch

  • 3×95#
  • 3×115#
  • 3×135#
  • 5x3x155#

Tried to focus on keeping my arms long, but looking at the video it didn’t happen. No misses, but a few saves.

Veterans Day “DT”

Was feeling weak and tired yesterday after some yard work. Hopefully it’s not from the diet being a lot fewer calories than eating fast food. Up for the 9am class.

Warm-up

  • 500m Row (2:02)
  • Bottom Squat Hold

Strength

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×235#
  • 5×255#
  • 5×265#
  • 5×280#
  • 5×295#

Felt good. Those back tweaks are really making me focus on technique through all of my heavy reps.

I did a quick complex of 6 deadlifts, 4 hang power cleans, and 2 push jerks with 135# to get a feel for the workout.

Conditioning

DT-th“DT”
5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 Push Jerks (155#)

I was shooting for under 10 minutes and was on pace until I died in the last round. I did 11 deadlifts to start every round. Got 1 deadlift + 8 power cleans in the first two rounds, but fell apart with the cleans after that. Lost a good 5 seconds or more too when I miscounted for a second at the end and dropped the bar with 1 rep to go. Dumb! Finished in 10:35, which is good for a 1:13 PR, so I’ll take it.

Over 2 Years Later

Well rested and feeling good. Eating better starting today to drop some weight before heading to Long Beach on the 24th. Super Sunday at 11am.

Warm-up

  • 1,000m row (4:00)
  • 2 Seated Box Jumps (24″)
  • 5 OHS (45#)
  • 2 Seated Box Jumps (30″)
  • 3 OHS (95#)
  • 2 Seated Box Jumps (34″)
  • 3 OHS (135#)
  • 2 Seated Box Jumps (38″)
  • 3 OHS (155#)
  • 2 Seated Box Jumps (41.5″)

XWOD

  • 3-3-3-3-3 OHS
    • 165#
    • 175#
    • 185#
    • 195#
    • fail 200#
  • 2-1-2-1-2 Seated Box Jumps
    • 2s: 45″
    • 1s: 48″ (PR)

Just not tight on that last attempt. Got to the bottom and dumped the bar forward on the first rep. That was a 0.5″ PR for the two single seated box jumps.

Conditioning

CrossFit Games Open 12.2
10:00 AMRAP

  • 30 Snatches (75/45#)
  • 30 Snatches (135/75#)
  • 30 Snatches (165/100#)
  • 30+ Snatches (210/120#)

When I did this in 2012, I was only a few months into CrossFit and had never snatched more than 95#. Took me over 3 minutes of attempts to finally make one at 135#. I ended up getting 6 reps. Today I got through the first 60 reps and then 8 with 165#.

3 Rounds

  • 1:00 Bar-facing Burpees
  • 1:00 Rest
  • 1:00 Air Squats
  • 1:00 Rest

I got 14-14-16 on the burpees and 45-44-45 on the air squats. Such a quad burn on the squats.

Midline

3x MAX HS Hold

  • 2:00
  • 1:13
  • 1:14

Accessory

Reverse Hyper

  • 3x8x260#