12 Days WOD

Feeling beat from the week and my back is tight from more squats yesterday. Not happy about having to set an alarm to make it for the 9am class, but will be out-of-town for a few days.

Warm-up

  • 2 Rounds
    • 5 Strict Pull-ups
    • 10 Hand Release Push-ups
    • 15 Air Squats
  • 400m Row
  • 3 Rounds
    • 5 Strict Pull-ups
    • 10 Hard Release Push-ups
    • 15 Air Squats

Also did some random thrusters, cleans, snatches, and OHS with 45 and 95 pounds.

Conditioning

12 Days of Christmas (Partner)

  • 1 Thruster (135#)
  • 2 Squat Clean (135#)
  • 3 Overhead Squat (135#)
  • 4 Power Snatch (135#)
  • 5 Clean and Jerk (135#)
  • 6 Deadlifts (135#)
  • 7 Burpees
  • 8 Box Jumps (24″)
  • 9 Toes to Bar
  • 10 Kettlebell Swings (53#)
  • 11 Wall ball (30#, 10′)
  • 12 Bar Muscle-ups

The team can split the reps up however they wanted. The format follows the song, so the team is responsible for 1 thruster, then 2 cleans + 1 thruster, then 3 OHS + 2 cleans + 1 thruster, and so on.

I worked with Casey. Splitting things up in those first few rounds is a little confusing, but we fell into a pattern after round 5 I think. At that point Casey would start the new movement each round so we’d get the opposite movements we did the last round. We alternated the non-barbell work every movement. The exception was the bar muscle-up where he did 3, I did 6, and he did 3, so then I could get over to the wall ball. On the barbell, one person did the deadlifts and C&J, the next did the snatches and OHS, and back to the other who did the cleans and thruster. Worked out well and was just enough rest to be able to keep going when it was your turn to work. Took us 22:22 and today happens to be the 22nd!

Legs Wouldn’t Have Helped

Yesterday I woke up feeling beat from Monday through Wednesday, but was feeling pretty good by noon. I thought about doing some active recovery but decided to make it a complete rest day after three heavy and tough days on the back. Glad I did with more back squats today.

Warm-up

  • 1:00 Row
  • 15 Air Squats
  • 1:00 Row
  • 10/10 Spiderman Stretch
  • 1:00 Row
  • 50 Double Unders

Strength

Back Squat

  • 10×45#
  • 6×115
  • 3×165
  • 3×205
  • 3×235
  • 7x3x255

When I got to 205 pounds I could tell my legs didn’t have it today. Been a brutal week of workouts and lifting. It was programmed for 85%, which would have been about 275 based on what I’ve been lifting. The 255 was plenty for today. Live to lift another day!

Conditioning

10 Rounds

  • 25 Double Unders
  • 5 Burpees
  • 1 Legless Rope Climb (13′)

Good thing these were legless because my legs wouldn’t have provided much help. I tripped up a dub before the first rep in a round (maybe 6?) and missed once after 17 in the 7th or 8th. Burpees were deliberately paced to allow me to get right on the rope. Finished in 9:12. That was a fun one!

Sprint the Row

Legs are a bit more sore today as is my shoulder area. In for the 4pm as usual. Ran out of dextrose!IMG_1995

Warm-up

  • 5 Rounds
    • 30s Assault Bike
    • 30s Rest
  • 30s Front Rack Stretch
  • 5 Muscle Cleans (45#)
  • 10 Strict Press (45#)
  • 5 Hang Power Cleans (45#)
  • 10 Power Clean and Jerks (45#)
  • C&J
    • 5×95#
    • 3×135
    • 2×155
    • 2×175
    • 1×185

Weightlifting

E30S – 10:00

  • 1 C&J (195#)

I grabbed my belt and had it around my waist in case I needed it. I started tightening it up after the first 2 or 3 just to be safe. After about 5 reps I felt like I needed to start dropping lower in the jerk.

Conditioning

E4M – 20:00

  • 15 cal Row
  • 20 Shuttle Run (65′)

The goal was to sprint the row and recover on the run (400m). I was pulling around 2,000 cal/hr and hopping off around 30 seconds. Paced the first three runs and got about 50 seconds of rest. Felt good, so picked up the pace for the last two runs, finishing with about 1:05 and then 1:13 left on the clock. That felt much better than I expected.

Either a full rest day or active recovery tomorrow.

Pulling 4 Wheels Again

My hamstrings are a little tight today and once I jumped on the rower in the warm-up I realized my lats and chest are sore too.. Maybe all that time away from squats helped me to start actually using my hamstrings and posterior chain during this rebuilding.

Warm-up

2 Rounds

  • 1:00 Row
  • 5x
    • Inchworm
    • 2 Push-ups
  • 10 PVC Passes
  • 10/10 Single Leg Deadlifts (44#)

Strength

Deadlift

  • 10×45#
  • 5×135
  • 5×205
  • 5×255
  • 3×305
  • 1×335
  • 1×355
  • 1×375
  • 1×405

Three weeks ago I did 3x3x335, but March 15, 2017 was the last time I picked up anything heavier than that with 4×405. I don’t like to make a bigger jump at the end like the 30 pounds after taking a couple of 20 pound increases, but I really felt like hitting 4 wheels (even if I had all kinds of change on the bar). Once I get the bar moving it feels really good, but that’s always been my feel with deadlifts. The bar was so packed with random plates I had to have Steve and Ashley hold on the plates!

Seeing the video it looks 10x easier than it felt.

Conditioning

18:00 EMOM (alt)

  • 18 cal Row
  • T2B (15 for 3 rounds and 12 for 3 rounds)
  • 12 HSPU

This felt good until I hopped on the 4th row and couldn’t get over the 1,500+ cal/hour I had been pulling. Was able to keep getting the 18 calories before the 50 second mark though. I did three rounds of 3×5 T2B, but started to lose it in the 4th round so scaled back to 12 reps for three rounds. Handstand push-ups weren’t bad and I was able to do 7-5 every round.

It’s All Back

Woke up on Sunday with a headache from the gym’s Christmas party so it turned out to be a rest weekend. Good thing with today’s workout.

2018-holiday-gym-party.jpg

Warm-up

4 Sets

  • 20s Bottom of Push-up Hold (2″ off floor)
  • 10s Rest
  • 20s Superman Hold
  • 10s Rest

Strength

Back Squat

  • 10×45#
  • 5×115
  • 5×165
  • 5×205
  • 5×225
  • 5x5x245

The working sets were programmed at 75%, so rounded down when basing off the 335 pound max. Didn’t want to blow up too much with 90 wall balls coming up. Felt better than the 6x4x265 last week and a nice jump over the 5x5x245 from a few weeks ago.

Conditioning

3 Rounds

  • 30 Wall Ball (20#, 10′)
  • 25 American KBS (53#)
  • 20 C2B Pull-ups

The Rx weight was 70 pounds, but not for this guy. Every round I went 3×10 wall balls, 15-10 kettlebell swings, and 4×5 chest-to-bars. First time trying butterfly again for C2B and it felt great, so I used it the whole way. I guess that is the last thing to come back since I just got my muscle-ups back. My rep schemes worked well and I was surprised to keep hitting sets of 5 on the rig. Usually I can’t keep up that large of sets for C2B and especially not with the butterfly kip. Finished in 13:24.

Started getting a headache within minutes and several other people did as well. With those 3 movements your head is continually moving up and down, so maybe that did it. Tough workout!

Beat the Nasty

Body feels good. The usual 4pm class.

Warm-up

  • 4 Rounds
    • 20s Hollow Hold
    • 10s Rest
    • 20s Superman Hold
    • 10s Rest
  • 2 Rounds
    • 20 Air Squats
    • 15 PVC Passes
    • 10 Hang Power Cleans (45#)

Pretty sure I could warm up my squat in the first 50 reps. 🙂

Conditioning

“Nasty Girls” – 3 Rounds

  • 50 Air Squats
  • 7 Muscle-ups
  • 10 Hang Power Cleans (135#)

Did this once, just under 3 years ago in 10:46. My goal was sub 10, hopefully going 4-3 every round and keeping the cleans unbroken. Round 1 was done around 3:00, 2 around 3:20, and finished at 9:31. Nice PR! I kept a nice steady pace on the air squats, knowing I couldn’t raise my heart rate going into the muscle-ups. So nice to have the MU back and they felt good. I had to double or triple kip my final dip but made every round 4-3.

Accessory

3 Sets

  • 10/10 Kroc Row (50#)

Midline

50 Sit-ups

I really like the Tabata hold warm-up and these sit-ups for quality. Really allows me to get a full reach and stretch on each rep, which I definitely don’t do when I’m doing them for time.

Feeling Squats

Last night I noticed my hamstrings and ankles starting to get tight from the squats, but my back has felt great. Not feeling any worse today.

Warm-up

  • 1:00 Row
  • 5x
    • Inchworm
    • 2 Push-ups
  • 1:00 Row
  • 10/10 Single Arm DB Shoulder Press (30#)
  • 1:00 Row
  • 40 Double Unders

Strength

Shoulder Press

  • 10×45#
  • 5×75
  • 5×95
  • 2×115
  • 2×135
  • 2×145
  • 2×150
  • 2×155

Was hoping to get 150-155 after doing a 165 single a couple of weeks ago. Barely made the 155 and it was starting to look ugly. Nowhere near what I used to press!

Conditioning

5 Rounds

  • 250m Row
  • 40 DU
  • 5 DB Thrusters (50#)

Missed 4 or 5 double unders through the workout. The thruster reps were low enough to keep moving. Finished in 9:54.

Skill

The cash-out was actually handstand work, so I did some of my practice walking up in to the wall.

Off The Pace

Warm-up

4 Rounds

  • 30s Row (Easy)
  • 30s Row (Harder)

Got about 960 meters.

Strength

Back Squat

  • 10×45#
  • 6×135
  • 4×185
  • 4×225
  • 4×245
  • 6x4x265

This was programmed to be 6×4 at 80%. If last week’s 235 pounds was a real 70%, my current 1RM would be 335. So that’s what I went off. I haven’t put more than 265 on my back, which I did for a set of 5 last month, in 1.5+ years, so this was a lot of heavy reps for my Bambi legs. After the first set I knew it was going to be one hell of a push, but I made it through every set with about 2:30 rest between.

Conditioning

E90S – 15:00

  • 10 Burpees
  • 10 T2B

After the 2nd round I could feel my toes to bars going already! Those squats wiped me out and the burpees use a lot of that same hip action. I fell off the pace in the 5th round I think so then it became an AMRAP. I was able to pick it up in the final minute to get close to 10 rounds with 9+13. I was not expecting this to be so hard with how well my T2B have been the last couple of months.

Midline

50 Sit-ups

Just what my core needed after the squats and workout. haha Went slow, controlled, and reached way out on every rep.

Every… What?

Wasn’t feeling anything from yesterday’s workout until I got to the gym and started moving around. Then I could feel my shoulders were tight.

Warm-up

4 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s Superman Hold
  • 10s Rest

Interesting for a warm-up.

Gymnastics Test

1:30 AMRAP

  • Handstand Push-ups

The focus for the next month (gym is a week behind the Krypton programming) is handstand push-ups. I choose to work on kipping and was able to get 32 reps by doing 15-10-7. The first 15 were done in 20 seconds, so I bet I could do better by coming off the wall much earlier.

Conditioning

  • E2M – 8:00
    • 200m Run
    • 50 DU
  • 2:00 Rest
  • E2M – 8:00
    • 200m Run
    • 10 Push Presses (115#)

For those first 8 minutes I thought we were doing an alternating EMOM. So I wash pushing hard on my runs and finishing just in time. Never missed a double under. Then during the rest I realized it was E2M. I don’t know what I was thinking. At that point I was committed and knew I could make the runs, so I kept up my pace. I probably missed by a few seconds on some in the next 8 minutes. Those push presses were a challenge after taxing our calves with the jumping rope. The Rx for this was 155/105!!