Month: March 2015

Soaring Bench

Sore abs from the sit-ups and GHDs yesterday. Had an appointment at the chiropractor and then went to the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 3×15 Reverse Hypers (120#)
  • 2 Rounds
    • 5 Strict C2B Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Strength

Axle Deadlifts

  • 10×115#
  • 10×165#
  • 10×185#
  • 10×195#
  • 10×205#

The first 5 sets were unbroken, but I could only hold on to the bar for 4 reps with 205 and then did the rest as singles, dropping each one. Damn that got rough on the grip really quick. Didn’t want to push any weight and end up tweaking my back again, so the axle bar was a nice change of pace.

Conditioning

30-20-10

  • Plate Burpees (on to 45# HI-TEMP)
  • American KBS (53#)
  • Ball Slams (20#)

They were supposed to be hand release burpees and most of them were, but I didn’t realize I wasn’t doing the hand-release until the 10th rep in and then I know I missed at least a few in other sets. I broke up the 30 KBS into 20-10 but everything else was unbroken. Finished in 9:31.

8 Rounds (Tabata)

  • 20s DU
  • 10s Rest

Only had a miss in 2 or 3 of the rounds. Racked up 280 dubs, which is a 40 rep PR.

No BS Bench

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×175#
  • 4x5x205#
  • Max @ 195# – 15 reps

Week 4 so it was time to retest the max rep set. My max reps were 10 in week 1, so that’s a 50% increase! Was not expecting such a jump, especially after a metcon that was rough on the shoulders. I’m excited to see what my 1RM is after the 9 weeks. All of the working sets felt solid.

Pothole Season

Rotating the strength movements at CFi, so Tuesday is squat day now, but still no squats for me with this right quad. I warmed up with Crossover Symmetry Activation.

Strength

Shoulder Press

  • 10×45#
  • 5×75#
  • 5×95#
  • 4x5x125#
  • 5×130#
  • 5×135#
  • 5×140#

Had planned to do all sets with 125#, but it was feeling so good I started bumping up. Still wanted the reps to be explosive without a grind and they were. Kind of surprised since my shoulders are still feeling pretty smoked from the 15.2 attempts.

Conditioning

8:00 AMRAP

  • 3 C&J (135#)
  • 6 Push-ups
  • 9 Box Jumps (24″)

Dropped every C&J, but quick back on it. Probably should have tried to do them touch-n-go since it was only 3 at a time. Everything else unbroken the whole way. First round was done in 40 seconds and the rest were all just under a minute. Finished 8 rounds plus 3 clean and jerks, 6 push-ups, and 4 box jumps.

Midline

5 Rounds

  • 10 Sit-ups
  • 30s Plank

Did the planks on my hands today. Took me 4:39.

More Conditioning

  • 2,000m Row

Thought about going for a PR, so I started out with a 1:45 pace, but just didn’t have the legs after the class workout. Still a decent time of 7:13.8.

Felt like doing something later so hit this in the garage around 5pm.

8 Rounds

  • 200m Ski
  • 10 GHD Sit-ups
  • 40 DU
  • 10 Back Extensions

Had to walk around the Jeep to get to and from the Ski Erg, which ate up some time or else I think I would have been under 20 minutes. Only did one unbroken set of double unders and all the rest had one miss I think. Not very good as far as my dubs go. Finished in 20:27.

No Show

Went to coach the 9am with Kevin in Florida, but nobody showed up. I had no plans to workout and didn’t have any of my stuff, but at least I had on HYLETE pants I could do some things in. Since nobody was there I figured I might as well make use of the gym since I drove out.

Warm-up

  • Crossover Symmetry Activation
  • Glute activation
  • 2×20 Reverse Hyper (120#)

2015-03-09-row

Conditioning

  • 30:00 Row (active recovery)

Nice and easy. Went 6,358 meters.

Accessory

E20S 5:00

  • 5 Push-ups

Got a little energy and felt like doing something more after the row. No struggle even at the end.

I did Crossover Symmetry Recovery and then 3 sets of 15 reverse hyper with 120#.

15.2 Again

Rested yesterday so I could take another shot at this. Got up early to get it in so that I could participate in Super Sunday. Got to the gym at about 8:30. Totally forgot about the stupid time change and I was up until after 11 watching the Duke-UNC game, so not much sleep. 🙂

Warm-up

  • 1,000m Row – 4:33
  • Crossover Symmetry Activation
  • Stretching & Mobility
  • Bottom Squat Hold
  • 5×45# & 5×75# OHS

2015 CrossFit Games Open Workout 15.2

Every 3 minutes for as long as possible complete:

  • From 0:00-3:00, 2 rounds of:
    • 10 OHS (95#)
    • 10 C2B pull-ups
  • From 3:00-6:00, 2 rounds of:
    • 12 OHS (95#)
    • 12 C2B pull-ups
  • From 6:00-9:00, 2 rounds of:
    • 14 OHS (95#)
    • 14 C2B pull-ups
  • Etc., following same pattern until you fail to complete both rounds

I wore a pair of the Natural Grips instead of the leather gymnastics grips, thinking they are thinner so would be better on the grip. Not sure either set made any big difference. Just didn’t want to rip at all costs.

Much better plan of attack today. All c2b were kipping today instead of butterfly, which I think fatigues me more. I did 5, rested 5 seconds on the back, then 5 more on both sets of 10 OHS and all singles pull-ups. Had 30-40 seconds of rest I think. Went 12 unbroken OHS and all doubles on the first set of C2B I think. Then 12 OHS again or possibly 6, rest 5 seconds, last 6. I don’t really remember. I think I did a couple of doubles, then all the rest singles. Had 23 seconds to rest. I know I could finish those no problem. I just died then. Dropped the bar 4 times during the set of 14 OHS and did all single chest to bar pull-ups. Finished them with like 3 seconds left and fell to the floor. 116 reps, which is 8 less than last year, but it’s all I had on this day. I’ll take it. Bring on 15.3!

Went home, got some food, and rested. Back for Super Sunday at noon.

Warmed up with some stretching, rumble rolling, bottom squat holds. Then some 45# and 95# pendlay rows.

10:00 EMOM (alt)

  • 10 Pendlay Row (115#)
  • 4 Banana Rolls

We were having a good time talking about P90X and the Superman-Banana that Tony Horton does. Did a few reps with 135# before loading up with 225.

10:00 EMOM (alt)

  • 5 Strict Pause Ring Dips (3s count in bottom)
  • 8 Stiff-legged Deadlift (225#)

Really like the pause dips. Need some work on the hammies.

Team WOD
3 Rounds

  • 2:00 Row
  • 2:00 Burpee Box Jump Overs (24″)
  • 2:00 C&J (95#)

Paired up with Dan. He would start getting off the rower after 55 seconds and by the time I was on and ready to go I had 55 seconds left. We split up the other two movements in 30 second chunks. I didn’t count anything, just went for it when it was my turn. Dropped the bar early on the c&J, but then ended each interval going the last 10-12 seconds touch-n-go. I didn’t think I’d have much left in the tank to push, but I did and it felt good. Didn’t keep track of any reps or anything, which was nice to just do work.

Stuck around to judge some 15.2 scores. I can definitely feel my quad now, about 90 minutes after the workout.

Rest day tomorrow, but probably with some active recovery.

Rowling to Recovery

Resting today so I can redo 15.2 in the morning. Jumped in on a game of Rowling with the 10am class though just to flush out some stuff.

I hate having to redo an Open workout but I really fucked it up by pacing the 12s too much and then running out of time. Not exactly looking forward to the pain I’ll have to go through in the round of 14s if I have any chance of making it through.

Shitty Attempt at 15.2

Helping out with some of the Open stuff for classes tonight, but I got mine in with the 4:30 class.

Warm-up

  • 2x 250m Row
  • Ankle, hip, shoulder mobility and stretching
  • Bottom Squat Holds
  • 5×45# & 5×65# OHS

2015 CrossFit Games Open Workout 15.2

Every 3 minutes for as long as possible complete:

  • From 0:00-3:00, 2 rounds of:
    • 10 OHS (95#)
    • 10 C2B pull-ups
  • From 3:00-6:00, 2 rounds of:
    • 12 OHS (95#)
    • 12 C2B pull-ups
  • From 6:00-9:00, 2 rounds of:
    • 14 OHS (95#)
    • 14 C2B pull-ups
  • Etc., following same pattern until you fail to complete both rounds

A repeat of 14.2, which I tried a few weeks ago with horrible results. Tried another new strategy today, based off Outlaw’s tips for this year. Worked great and I was hitting perfect paces all the way up until the 2nd set of 12 C2B pull-ups, when I had to go to singles. Ended up being 3 reps shy of getting to the 14s. Yuck, now I have to redo this bitch. I did 4-3-3 on both sets of 10 OHS, then 3-3-2-2 and 2-2-2-2-2 on C2B Pull-ups. 4-4-4 on both sets of 12 OHS, then 3-3-2-2-2 on the first set of C2B, and I think I got in a double or triple to start the final set before it all went to shit. When I redo I won’t break up the 12 OHS like that and I’ll have the time I need to finish and go to the pain cave for the 14s.

Oh, so I guess that was 85 reps.

After judging for the next groups and everyone left I needed some redemption, so did a 250m row to warm-up and then this happened…

Row

  • 1,000m

2015-03-06-row-1000m

I had thought my previous best was 3:12-something, so wanted to hold a 1:35 as long as possible and then fight with whatever I had left at the end. Turns out that my best was actually a 3:16.1! I forgot how terrible the last 3-400 meters get. I felt like I was driving my legs so hard to keep up my pace, but I kept falling below 1:35. BURN baby burn! Was glad to PR, but even more so when I realized it was a 5 second record instead of 1 with the 3:11.2.

Fixed

Parts came in so I could fix the Air Dyne. Missed having it for active recovery and intervals.

ad-parts

I jumped on for 30 minutes and went 13.66km.

Validation closed last night, so the final results are in for 15.1/15.1a. Men posted 136,986 scores I placed 12,278th to be in the top 9%. Pumped!

My off-the-wall prediction for 15.2 is:

7:00 AMRAP
4-8-12-16…

  • Burpee Box Jump (Scaled: Burpee Step-up) (24/20)
  • HSPU (Scaled: Shoulder to OH – 95/65)

Bench Day Bro

Rough getting out of bed this morning for some reason. Can feel those 100 wall balls in my quads.

Warm-up

2 Rounds

  • 250m Row
  • 15 Rapid Toe Touches
  • 5 Inch Worms

Strength

Deadlift

  • 5×155#
  • 5×265#
  • 3×315#
  • 3×365#
  • 2×385#
  • 2×405#
  • 1×415#

Took it easy so I don’t tweak my back again during Open season.

Mobility

Took about 10 minutes to work on stuff for overhead squats. I did some shoulder stretching with bands.

Conditioning

16:00 EMOM (alternating)

  • 4 Power Snatch (135#)
  • 10 Box Jumps (30″)

It was supposed to be 8 OHS, but I didn’t want to push it with my right quad after all the wall balls yesterday, so I did the snatches instead. Did them all touch-n-go. Since it was only 10 box jumps, I went with the 30″ height. Didn’t rebound them, but did quick transitions.

Bench Bro

Week 3 of the bench program. Stayed after class to get it done and a few people joined me.

  • 10×45#
  • 5×95#
  • 5×135#
  • 3×165#
  • 3×195#
  • 5x3x215#

Felt solid.

Midline

Did some planks at home at night.

3 Rounds

  • 2:00 Plank
  • 1:30 Rest

Shorter rest than I’ve been doing for long holds.

Limit Your Burpees

Took a complete rest day yesterday. First one since February 6th. Drove me nuts, but I needed it. Shoulders were pretty wrecked from Sunday.

Strength

Shoulder Press

  • 10×45#
  • 6×75#
  • 6×95#
  • 6x6x115#

Recommended at 65%. Fast quality reps. Felt good not to struggle.

Conditioning

Wall Ball “Kalsu”

  • EMOM: 5 burpees (including @ 0:00)
  • Accumulate 100 wall balls (20#, 10′)

My goal was sub 6 and I made it. It’s a little fuzzy, but I think I was at 22-38-53-68-83 for my minutes, so I had 17 to go at the end. Knew I didn’t want to do another 5 burpees for a rep or two, so went a little faster through that 5th minute of burpees and sped up the wall balls to finish with time to spare in 5:54. Good mental battle with this one.

Midline

5 Rounds

  • 10 Sit-ups
  • 20 Russian Twists (53# KB)
  • 30s Plank

Went all unbroken. Took me 8:25.

Something I’ve realized in the last few days is that after cutting back my volume leading up to the Open, I’ve been feeling great during workouts.

Red Velvet Experience

Had a cheat night last night. Damn that burger was good and picked up some Oreos when I stopped at the store for milk (only had 2 left to finish the package this morning). Slept in later than usual too, which was nice.

red-velvet-oreos

Warm-up

  • 1,000m Row – 4:23
  • Bottom Squat Hold
  • Stretching

Skill

5 Rounds

  • 30s Bar MU
  • 30s Rest
  • 30s Box Jumps (24″)
  • 30s Rest

I wore gymnastics grips and taped my thumbs so I didn’t have to worry about ripping anything on the bar. I went 6 (5-1), 5 (3-2), 5 (3-2), 5 (3-2), and then 6 unbroken on the bar muscle-ups. Said screw it and went for it on that last round, setting a new unbroken PR. Stayed at the top for a couple of seconds and was going to try for a 7th, but when I got to the bottom with my kip I had nothing left. I couldn’t see the clock for the first couple of sets of box jumps, but turned after that. Got 14-15-17-17-18. No pain in my quad jumping, which is nice. Still can’t do a pistol on the right leg though.

Conditioning

  • 80-60-40-20 DU
  • 20-15-10-5 Burpees
  • 8-6-4-2 Push Jerk (175#)

Going heavy was a fun challenge in this. The set of 8 was bar the worst, but I never dropped the bar. Double unders weren’t as good as I would have liked. Finished in 9:19.

E3M 18:00 (6x)

  • 30s Row @ 100%

Should have set the computer for time intervals to be able to get exact distances, but tried to eyeball it with the time. Went 174-174-173-173-174-181. Being able to get that much more on the end pisses me off because it means I was holding a little back on the first 5 rounds.

Midline

Planks

  • 3:00
  • 2:30
  • 2:00
  • 1:30

Took at least a few minutes to rest between each set. Did them all with straight arms, on my hands.