Month: January 2015

No Kip For You

Went to the gym around 11.

Row

  • 12:00 @ 5k pace (1:57)

I made it 3,062 meters. Would have been under the 1:57 pace (Was 1:57.7 I think) if I didn’t stop and take off my hoodie in the middle.

Gymnastics

4 Sets

  • Max T2B
  • 1:00 Rest

Stopped to hang and get some more reps during each set. Didn’t stay on the bar long enough to cause any hand rips though. I did 22, 12, 12, and 10 reps. Not very happy with the first set (even though it’s a PR) or the big drop off for the remainder of the sets.

Conditioning

Took a little break to catch my breath and then did 10 hang power cleans (45#) and 5 power cleans (95#) to get ready for the next piece.

E3M 30:00

  • 20 DU
  • 5 Power Cleans (135#)
  • 200m Row

I missed a double under in the first round after 8 and one in the last round after 2. Lack of concentration for both. All other sets were unbroken. All power cleans were touch-n-go reps, though I did feel like they were slowing down around the 5th round. My pace goal was to stay just under 1:45/500m for each row and then I pushed harder on the last one with about a 1:35 pace. I was getting about a minute and 40-45 seconds of rest each round which was plenty to recover. Should have done 250m rows.

More Gymnastics

I wanted to try a real gymnastics kip on the rings, but couldn’t come close to getting over the top. They make it look so easy!

Then I setup a PVC pipe with green bands around a bar to help build some strength for bar muscle-ups.

3 Sets

  • 10 Bar MU Pulldowns (green banded PVC)

I kept the PVC up against the rig supports to simulate it staying in the same plane like the bar does. I don’t think the exercise is going to transfer as well as it does for the ring pulldowns, but it should help some. I did one bar muscle-up pretty easily just to see if I still could. It’s been at least a few months since trying one. I just need to work on the skill to create comfort with it. We might see them in the Open this year.

Snowy Day

Had to shovel the driveway for the first time this winter. All schools were canceled (though it doesn’t affect me) for an inch of snow! Fitting day to jump on the Ski Erg.

12:00 Ski Erg @ 90% of 2k pace

Makes a target of about 2:16 for me based off a recent ski, but I know I can do a better 2k than I did in that one. Went 2,714 meters for an average pace of 2:12.6. My 3 minute splits were 675m (2:13.3), 675m (2:13.3), 678m (2:12.7), and 687m (2:11). Nice little aerobic workout for rest day.

Plans Change

My hips were feeling pretty rough all night in bed. So I decided to switch up my plan for the week and get on the Air Dyne for 40 minutes before doing anything else. Went 19.4km. Felt pretty good through the day after that.

Back to the garage later in the day…

Warm-up

1,500m on the Ski Erg in 6:54.4.

XWOD

  • 10 Front Squats (45#)
  • 2 Kneeling Jumps
  • 5 Front Squats (95#)
  • 2 Kneeling Jumps (1.5″)
  • 5 Front Squats (135#)
  • 2 Kneeling Jumps (5.25″)
  • 5 Front Squats (175#)
  • 2 Kneeling Jumps (11.5″)
  • 5 Front Squats (205#)
  • 1 Kneeling Jump (12.75″)
  • 5 Front Squats (225#)
  • 2 Kneeling Jumps (11.5″)
  • 5 Front Squats (245#)
  • 1 Kneeling Jump (13.75″)
  • 5 Front Squats (255#)
  • 2 Kneeling Jumps (11.5″)
  • 5 Front Squats (265#)
  • 1 Kneeling Jump (13.75″)
  • 5 Front Squats (275# – PR)
  • 2 Kneeling Jumps (11.5″)

Front squats felt heavy. Looked back at my logs in between sets and found out I’d done 265# for 5 before, so set my goal at 275#. I guess it felt heavy because it was! Was really getting out of breath in those last few sets. The 10# PR was a good stopping point. Not the greatest doing the kneeling jumps in lifting shoes, but it worked out. Definitely had to take the belt off after missing one at 11.5″ trying to keep it on. I did miss my 13.75″ the last time, but went again and made it with more focus.

Accessory

  • 15 MU Ring Pulldowns (blue, 7’3″ bar, 5.5″ seat)
  • 20 Back Extensions (20# vest)
  • 15 MU Ring Pulldowns
  • 20 Back Extensions
  • 15 MU Ring Pulldowns
  • 20 Back Extensions

Bumped up to 15 reps from the 10 the other day. Fast-fast-fast was the focus and getting into that deep ring dip position. My upper back cramped up after the first set of back extensions. I thought it might have been something with the vest so I did the next set without it. Nope, happened again, so I didn’t do a third set. May have been a result of the front squats.

Bench Day

Went to the 9am again. Lats are still sore and I bet the muscle-up pulldowns have something to do with that.

Strength

Bench Press

  • 10×45#
  • 5×115#
  • 5×165#
  • 5×195#
  • 5×210#
  • 5×220#
  • 3x8x195#

We worked up to a heavy set of 5 and then did some drop sets. Was supposed to be around 85% as a guide, but I went heavier since I didn’t hit what I wanted to in the final set. Perfect weight because I might have missed if I had gone much heavier.

Accessory

4 Sets

  • 5 Pendlay Rows (165#)

Didn’t go crazy with these today. Focused on speed and quality reps.

Conditioning

8:00 AMRAP

  • 5 OHS (95#)
  • 10 Over the Bar Burpees

First round was done in 45-50 seconds and then everything got progressively slower. Finished 6 rounds plus the overhead squats and 8 of the burpees. I was not expecting my legs to feel like jello, but must be from the squats last night. They started burning pretty good about halfway through the workout.

Night garage session again. I’m really enjoying these.

Warm-up

Did 1,500m on the Ski Erg in 6:57.5.

Weightlifting

Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

E90S for 12 Sets

  • 5 Power Snatch (115#)

Originally planned for 6-8 sets, but was feeling it. All touch-n-go reps on every set.

Midline

4 Sets

  • 10 Weighted GHD Sit-ups (20#)

Could feel my low back working on these too.

Back at Work

Moving a little slow this morning. My back, shoulders, and arms are all sore from the weekend. Needed the rest day yesterday and was back to work after 2 weeks off. In for the 9am class.

Shoulder Press

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×125#
  • 2×135#
  • 2×145#
  • 2×155#
  • 2×160#
  • 2×165#
  • 2×167.5# (PR)

Conditioning

8 Rounds (Tabata)

  • 20s Burpees
  • 10s Rest

Wanted to get 8 as long as I could. Made it through 6 rounds and then did 7 the last two. Maybe could have pushed it hard and made all 8. Next time. The most I’d done before was 4 rounds of 8 and then 7s, so I’ll take that improvement. Seemed to hurt less than the 6 rounds of 10 on Sunday. How does that make sense? More burpees in a lot less time.

2 Rounds

  • 1:00 Ball Slams (25#)
  • 1:00 Wall Balls (20#, 10′)
  • 1:00 Sit-ups
  • 1:00 Plank

Holy shit that wall ball felt heavy in the first round. Nobody in class expected it and I think we all dropped it after 1 rep. I did 28-24 on the ball slams, 18-18 on wall balls, and 24-24 on the sit-ups. Was a fight to hold the second plank all the way.

Headed out to the garage at night. Warmed up with 5 minutes on the Air Dyne for 2.36km.

2015-01-16-heater

Back Squat

  • 10×45#
  • 5×115#
  • 5×185#
  • 5×225#
  • 5×245#
  • 5×265#
  • 3×280#
  • 3×290#
  • 3×300#
  • 3×310#
  • 3×320# (PR)
  • 3×330# (PR)

Oh yeah! I’m liking the high volume and feeling good while doing it, though it might have something to do with how tired I’ve felt lately. Will keep an eye on it. My low back definitely feels like the weak point, especially as I get to the last few sets.

4 Rounds NFT

  • 10 MU Ring Pulldowns (blue, 7’3″ bar, 5.5″ seat)
  • 10 Back Extensions (45# plate behind head)

Over a 4″ difference from Saturday for the pulling distance so I dropped the reps. Once I got going they felt good with a focus on speed through the pull and sitting up into it. With my garage setup I can’t use a barbell on the GHD so I have to hold a plate behind my head. Much different! My back was feeling a pump after the second round.

Testing 14.1

Was in bed by 10 again and got over 10 hours of sleep.

Gymnastics

4x

  • Max Unbroken C2B Pull-ups
  • Rest 1:00

I did better than I expected, but it gassed me a lot more than I was prepared for. Did 14-12-11-10, when I don’t think I’ve ever done more than 10 in a row.

Strength

5 Sets

  • 5 Pendlay Rows
  • 3 Evil Wheels
  • Rest 2:00

I did a set of rows with 45# and one with 115# before getting into the work sets. Could really feel the fatigue from the pull-ups here. I used 165-175-185-195-195.

Conditioning

CrossFit Games Open 11.1/14.1
10:00 AMRAP

  • 30 Double Unders
  • 15 Power Snatches (75/55)

My goal was simply to beat the score I put up in the Open last year, which was 5+41. I did it without even pushing too hard by getting 5+44, 1 rep shy of 6 full rounds. I only had 2 (maybe 3?) misses on the dubs and did my snatches 6-5-4 every round again. I’ll definitely take that knowing I’ll push a lot harder when it’s game time and won’t be fatigued from other work.

Rested 10 minutes, then…

6 Rounds

  • 10 Burpees AFAP
  • 1:00 Rest

Sucked more than I expected. My rounds were done in 18-18-18-19-19-20 seconds. Happy to be able to keep the times so close. I was having a hard time pushing myself off the ground for the last few reps in the final two rounds.

Feelin’ Slow

Why am I feeling so tired? Especially after a rest day. Went to CFI at 10 and spent almost 3 hours there.

Reverse Hyper

3 Sets

  • 10×210#

Clean & Jerk

  • Positons with 20kg
  • 2x40kg
  • 2x60kg
  • 2x70kg
  • 2x80kg
  • 2x90kg
  • 2x2x100kg

Felt heavy and slow so I didn’t push it. I even “Clarked” one at 100kg, which I never ever ever miss. 😦

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×225#
  • 5×245#
  • 5×265#
  • 5×285#
  • 5×295#
  • 5×305#
  • 5×315#

Felt like I needed to redeem myself after the C&J performance. Last rep didn’t feel so great, so I knew that was a good place to stop. I think it’s a 15# PR for a set of 5 after looking at my records, so I’m pumped about that.

Conditioning

5 Rounds

  • 500m Row @ 2,000m PR pace (< 1:45 for me)
  • 30s Rest
  • 100m Row (very easy)

Needed that. I wanted to quit after the second round though. No additional rest after the 100m, so it went right into the 500m. Pretty sure this is a Hinshaw workout.

Accessory

  • 15 MU Pulldown (blue band, 7’1″ bar, 8″ seat)
  • 15 Back Extensions (33#)
  • 10 Reverse Hyper (210#)
  • 15 MU Pulldown (blue band, 7’1″ bar, 8″ seat)
  • 15 Back Extensions (33#)
  • 10 Reverse Hyper (210#)
  • 15 MU Pulldown (blue band, 7’1″ bar, 8″ seat)

Oh boy, that blue band is no joke. I tried it at first by just sitting on one 45# bumper. NO BUENO! Manageable on two bumpers, but had to cut to 15 reps instead of the 20 I had been doing with the red band. Trying to keep the pull fast and work the quick sit-up into it too. My low back was starting to feel a pump so I only did 2 times through the back extensions and reverse hypers. Did some rolling on my back before heading home.

Happy 2015!

I was wiped out all day yesterday and in bed by 10. Slept for 9.5 hours! Little sore today, but otherwise feeling good. Happy not to have a hangover from New Year’s Eve. 🙂 Opened up the gym at 4pm and got there early to jump on the rower.

3,500m Row

Held around a 2:05 pace and finished in 14:28.

Did some bottom squat holding and light stretching.

Strength

5 Sets

  • 10 Walking Lunges (5 out, 5 back)

Went 95-125-155-175-205# and held the bar in the front rack. Pretty heavy at the end!

Conditioning

5 Rounds

  • 1:00 Row
  • 1:00 Jump Rope
  • 1:00 Step-ups (18″)
  • 1:00 Shuttle Jogs
  • 1:00 Russian KBS (35#)
  • 1:00 Rest

Just something easy with it being a holiday and kicking off the new year. Low intensity and low impact on everything.

2015-new-year

I did some extra work afterwards.

4 Sets

  • 20 MU Pulldowns (red band)
  • 15 Weighted Back Extensions (15-15-33-33#)

Time to go to a harder band next time.

Figured why the hell not do another row…

3,000m Row

Pace was in between 2:05 and 2:10 for this one. Took me 12:41.

I did some foam rolling on my low back after.