Month: November 2015

15k

Legs still feeling smoked from that workout yesterday. I woke up to piss in the middle of the night and my left knee did not feel good. Threw on an Ace wrap for the wrest of the night and seemed to be ok when I woke up. Went in for the 9am class.

Warm-up

  • 2:00 Bottom Squat Hold
  • 3 Rounds
    • 5 Strict Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Strength: Front Squats

  • 10×45#
  • 6×135#
  • 3×185#
  • 3×215#
  • 3×235#
  • 3×255#
  • 3×265#
  • 3×285#

Felt good. Wore a belt for the last 3 or 4 sets.

Conditioning

10:00 AMRAP

  • 40 Double Unders
  • 5 Thrusters (95#)
  • 5 Push Press (95#)

Took a little breather between the rope and bar. Kept all barbell reps unbroken. Finished 7 rounds + 38 dubs.

6 sets

  • 30s Row
  • Rest as needed

Was still out of breath from the metcon in the first round so slowly ramped up each set. My meters were 154-161-165-169-174-179.

Wasn’t sure if I’d end up going back in the evening to finished out rowing for the week, but I did.

Rowing WOD Week 16 Session 2

  • 3 Rounds
    • 300 Calorie Row
    • 4:00 Rest
  • 5:00 Rest
  • 10 Rounds
    • 3 Burpees over the Rower
    • 1 Calorie Row

The plan I wrote on the board was to go at 19-21-23 s/m and try for 950-980-1010 cal/hour. I stuck with the stroke rates, but after setting on the rower for nearly 20 minutes straight, the 2nd and 3rd round just couldn’t pick up the pace as much as I hoped for.

Rounds

  1. 18:51 @ 19 s/m for 4,637 meters at a pace of 954 cal/hr
  2. 18:30 @ 21 s/m for 4,595 meters at a pace of 971 cal/hr
  3. 18:20 @ 23 s/m for 4,571 meters at a pace of 980 cal/hr

The 10 round transition practice is dumb if you ask me. Unless you’re a high level competitor it’s not worth it. But I did it anyway. There is no good way to setup the rower for rounds with that, so I basically just did 3 pulls each time so that I wouldn’t could the rollover calorie or two you get from the previous round. I kind of lost track of rounds so might have done some extra. Who knows? Who cares? Not me. Time was 4:13 and monitor said 453 meters, but that’s 10 rounds of rollover.

I wasn’t too excited when there was rowing programmed this morning knowing what I had in store tonight or tomorrow. Ended up being over 15,000 meters total for the day. Surprisingly I feel pretty good.

Next week is supposed to be the last week of this cycle and then I’m going to be done with the rowing. Will be shifting a focus to gymnastics work leading up to the Open. Endurance with chest-to-bar pull-ups and handstand push-ups hurt me in 2 of the workouts in the 2015 Open

Four Wheels For Five

I had planned to do some active recovery yesterday, but when I woke up I knew I needed a full rest day. That row-burpee combination has been destroying me. Had a chiro appointment tonight so went to the 5:30 class right after. Doc says things have been loosing up well each time I go in and my low back and transition to my mid back looks a lot better lately. Knock on wood, I haven’t tweaked anything in months either now that I’ve been doing some accessory work and taking things slow.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • Inch Worms
  • Zombie Kicks
  • High Knees
  • Butt Kicks
  • Arm Circles

Strength

6 Sets

  • 5 Strict C2B Pull-ups

I did a couple sets before class started and the rest in between my early deadlift sets. Felt really explosive with them today and that’s an extra set from what I’ve been doing.

Deadlifts

  • 10×45#
  • 5×155#
  • 5×225#
  • 5×265#
  • 5×305#
  • 5×335#
  • 5×365#
  • 5×405#

Don’t really like to make a bigger jump than previous jumps, especially at the end like that, but everyone else was waiting on me. Did 405 for a triple recently so wanted 5 today. Feels good to be pulling 400+ again. Wore the belt starting with 305#.

Conditioning

E2M 12:00

  • 3 Bear Complex (135#)
  • 10 Wall Balls (25#, 10′)

Nice quad burner. Rounds were 42-40-41-41-41-40 seconds with all touch-n-go reps.

Gymnasty

5 Sets

  • 30s Handstand hold + 2 Strict HSPU

I wanted to increase the difficulty of the handstand holds that were programmed so I thought trying to do some handstand push-ups after would be a good test. Nearly failed in the first set. Was getting some nasty over extension in sets 4 and 5 but I completed them all without coming off the wall after the hold.

Accessory

10:00 EMOM (alt)

  • 12 Weighted GHD Sit-ups (20# MB)
  • 5 Russian Dips (heels on ground out front)

Death Due to the Rower

Didn’t make it to the gym until after 6pm.

Warm-up

  • 8 Reverse Hyper (160#)
  • 10 Front Squats (45#)
  • 10 Bench Press (45#)
  • 8 Reverse Hyper (160#)
  • 5 Front Squats (155#)
  • 5 Bench Press (135#)
  • 8 Reverse Hyper (160#)
  • 5 Front Squats (185#)
  • 5 Bench Press (165#)
  • 8 Reverse Hyper (160#)
  • 5 Front Squats (215#)
  • 5 Bench Press (190#)

Strength

10:00 EMOM (alt)

  • 5 Front Squats (235#)
  • 5 Bench Press (205#)

Front squats went pretty well. Bench got pretty hard by the last set. The combination was rough on the wrists.

Rowing WOD Week 16 Session 1

  • 6 Rounds – Every 2:30
    • 19 Calorie Row (+2 from last week)
    • 10 Burpees over the Rower (+1 from last week)
  • 5:00 Rest
  • For Time
    • 38 Calorie Row (2x above)
    • 20 Burpees over the Rower (2x above)

Fucking deadly. My intervals were done in 1:00, 1:04, 1:07, 1:09, 1:09, 1:14. Then I hit a huge wall just after 20 of the 38 calories. Took me about 1:27 for the calories and 3:17 total. That’s a long time to do 20 burpees! I had to take an extra step to get me closer to the rower and make sure I didn’t trip over it. I was so dead.

3rd week in a row of this brutal combo of calorie rowing and burpees over the rower. Each week it’s been bad. Slight headache each time and couldn’t leave the gym for at least a half hour after finishing. Total of 1,377 and 467 meters for the 2 parts.

New Lifting Shoes

Took 10-15 minutes to warm up the snatch. I did some reps with 45-75-95-115-135#.

Weightlifting

E30S 10:00

  • 1 Snatch (155#)

Squatted every rep and had no misses. Wore my new Adidas Adipower shoes and they felt really good. After about 3 years with the Reebok CrossFit lifting shoes it was time for a real pair of lifters. They are like night and day. I was going to get a pair of Nike Romaleos, but I’m not a fan of the colors available and I found an awesome deal on these Adipowers, which I’ve had my eye on for quite some time.

Conditioning

4 Cycles

  • 1:00 AMRAP
    • 3 Hang Power Snatch (95#)
    • 6 Tuck Jumps
  • 0:30 Rest

* Continue the AMRAP where you left off each round.

I took every snatch back down to the knees for a low hang and so I could hit my hips on the way back up. Ended up with 13 rounds plus 1 snatch.

Gymnastics Strength

12:00 EMOM (alt)

  • 5 Strict C2B Pull-ups
  • 15 Decline Push-ups (16″)

One more set of the pull-ups than I’ve been doing. Really tried to be explosive with my pulls, especially at the end of the rep. The push-ups got pretty tough in the 5th and 6th rounds where I had to take a little pause between reps around half way through the sets.

Midline

8 Rounds

  • 20s Hollow Rocks
  • 10s Rest

This was a horrible idea after the push-ups. I failed to go all 20 seconds in round 2 already. Only managed 83 reps when I usually get around 120.

Closer & Closer Grip

I definitely need to do heavier wall balls more often. I’m feeling those all over today!

Out in the garage around noon for a needed mental break from work. Warmed up with 5:00 on the Air Dyne for 1.57 miles and then overhead squats with grip width slowly moving out:

  • 10×45#
  • 5×75#
  • 5×95#
  • 5×115#
  • 5×135#

20:00 EMOM (alt)

  • 5 Strict C2B Ring Pull-ups
  • 10 Weighted GHD Sit-ups (20#)
  • 5 OHS (155#)
  • 5 Russian Dips (helped with feet)

Worked up quite a sweat in the cold garage. My middle fingers were on the last knurl ring of the bar so still a pretty close grip.

Headed to Saginaw’s only CrossFit affiliate in the evening.

Rowing WOD Week 15 Session 2

  • 4 Rounds
    • 200 Calorie row
    • 3:00 Rest
  • 5:00 Rest
  • 5 Rounds for time
    • 5 Burpees over the rower
    • 2 Calorie row

Shot for 20s/m and 950+ cal/hr on the first round, increasing 1 s/m and 10-15 cal/hr each round.

  • Round 1: 20 s/m, 12:24, 3,079m, 967 cal/hr
  • Round 2: 21 s/m, 12:11, 3,049m, 981 cal/hr
  • Round 3: 22 s/m, 12:05, 3,037m, 991 cal/hr
  • Round 4: 23 s/m, 11:55, 3,018m, 1005 cal/hr

Felt pretty good. The 5 rounder was to practice transitioning in and out of the rower, while strapping feet in each time. Took me 2:10. I didn’t count any calories I got on the first 2 pull since they came with almost no effort being stored up from the previous round.

The 25

9am at Intuition.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 10 Pass thrus
  • PVC Rack stretch
  • 20 PVC Good Mornings
  • 20 PVC Thrusters

Strength: Front Squats (1s Pause)

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×205#
  • 5×215#
  • 5×225#
  • 5×235#

Conditioning

4 Rounds

  • 1:00 Slam Balls (25#)
  • 1:00 Shuttle Runs (22′)
  • 1:00 Wall Balls (25#)

For some reason I had 3 rounds in my head so I went unbroken on the 3rd round of wall balls. Then of course I had to do the 4th round unbroken. Guess it worked out because I made both. About 242 reps total. Class was rowing, but I’ve been rowing plenty so substituted the running. Most of the time we have 1:00 of rest between rounds, but not today.

Gymnasty

5 Sets

  • 10 T2B
  • 20s Handstand Hold

Bar work has been feeling good lately.

Hold It

Could feel some fatigue in my legs moving around the house this morning and could feel some in my shoulders during the workout. Probably from Sunday, but possibly a little from the rowing and burpees Monday night.

Made it in for the 9am class.

Warm-up

  • 3×10 Reverse Hyper (210#
  • Bottom Squat Hold
  • 3 Rounds
    • 5 Back Squat (45#)
    • 5 Shoulder Press (45#)
    • 5 Push Press (45#)
    • 5 Burpees
  • Deadlifts
    • 6×45#
    • 6×155#
    • 6×225#

Strength Conditioning

14:00 EMOM (alt)

  • 6 Deadlifts (275#)
  • 8 Burpees

Barbell Conditioning

5 Rounds

  • 3 C&J (Increasing)
  • 10 Lateral Bar Hops
  • 1:00 Rest

My plan was to start at 155#, add 10# each set, and end on 195#. First round felt too easy so I made a 20# jump right away. Then another big jump for the last set. My loads ending up being 155-175-186-195-215. Every round was actually power clean-jerks (no touch-n-go) until the 215# when I stood up all the way (still powered them), took some air, and did the jerk. First 4 rounds were taking 21-22 seconds but the last took a little longer. Finished at 5:58 on the clock.

Midline

It was programmed for 8 rounds of :30/:15 plank. Doesn’t really do anything for me so I didn’t rest. Did a hands plank and made it to 5:03 before crashing for a 33 second PR.