Thruster and Dip PRs

Out in the garage again this evening, after the Lions game. Legs are sore from the cleans and 2 days of squats.

Warm-up

5:00 of Jump Rope and DU

OLY

Snatch day

  • E20S 2:00 – 1 x 95#
  • Rest 2:00
  • E30S 2:00 – 1 x 115#
  • Rest 2:00
  • E45S 3:00 – 1 x 135#
  • Rest 3:00
  • EMOM 3:00 – 1 x 155#
  • Rest 1:00
  • EMOM 3:00 – 1 x 165#

I failed on the 1st and 3rd minutes with 165#. Was standing up on the 1st one and started walking forward, but had to bail it because the rack in my garage is too close for much movement. Would have been able to save it anywhere else. On the 3rd rep I had it overhead and sat in tho hole too long, then lost stabilization.

Strength

Thrusters

  • Triples with 135/145/155/165/175/185/195 (3RM PR for 195#)
  • Singles with 205/215/225 (all PRs)

BOOM! Here are the 215# and 225# lifts.

Weighted Dips

Hanging plates and/or KB from the belt.

  • 3 x 25#
  • 3 x 35#
  • 3 x 45#
  • 3 x 53#
  • 3 x 58#
  • 1 x 63#
  • 1 x 68#

Haven’t done these in a couple of months, but I’m pretty sure those are 3RM and 1RM PRs.

WOD

10 Rounds

  • 5 Ring Push-ups
  • 10 Sit-ups (anchored)

Came up with this little gem to work bodyweight movements. The low rep counts were designed to keep moving and not require any rest. Fun one that took me 5:16.

Spending Some Time on Cleans

Slept in until 10am this morning. I don’t think I’ve done that all year. Guess my body needed the rest. Did training in the garage today by myself starting around 4pm.

Warm-up

3:00 Air Dyne

OLY

Time to finally start working on the cleans again. I’ve neglected them for too long.

  • 10:00 65# Clean Position Work
  • 2:00 E30S: 2 x 95#
  • 2:00 E20S: 1 x 135#
  • EMOM: Started with 155# and did one rep every minute, increasing by 10# each time. Stopped at 235#.

Had to really save my elbows with 235# and sat in the hole for a few seconds before standing up. Figured that was a good place to end it.

Strength

Front Squats

1 Set E3M

  • 5 x 135#
  • 5 x 185#
  • 3 x 225#
  • 3 x 235#
  • 3 x 245#
  • 3 x 255#
  • 3 x 265#
  • 3 x 225#
  • 3 x 235#
  • 3 x 245#

I felt parts of my legs I’ve never felt before in the squats. Maybe it was all of the cleans I’d already done. A lot of volume! My legs are toast.

Incline Bench Press

  • 10 x 95#
  • 10 x 105#
  • 10 x 115#
  • 6 x 125#
  • 6 x 135#
  • 3 x 145# (F on 4th)

Since I’m such a pussy with my upper body, I’m able to incline bench by myself because I can easily stand up with the weight in the rack position, like I had to do after a failed attempt at a 4th rep with 145#.

WOD

4 Rounds

  • 10 GHD Sit-ups
  • 20 Russian KBS (70# KB)
  • 50 DU

Finished in 9:03 and then an easy 5:00 cool down on the Air Dyne.

Back Home

Good to be back after 10 day away. In at 10am and was there about 2 hours.

Warm-up

3:00 Air Dyne

OLY

  • 5:00 Snatch Positioning (45# training bar)
  • 2:00 E30S – 2 Snatches (95#)
  • 2:00 E30S – 1 Snatch (115#)
  • 4:00 EMOM – 1 Snatch (135#)
  • 4:00 EMOM – 1 Snatch (155#)

I failed because of lack of concentration on my last minute with 155#, but picked it right back up and knocked out the rep. Felt pretty good after not snatching for a week and a half.

Strength

Back Squat

  • 10 x 45#
  • 5 x 135#
  • 5 x 185#
  • 3 x 225#
  • 2 x 255#
  • 2 x 275#
  • 1 x 295#
  • 1 x 305#
  • 5 x 3 x 245#

Could tell I haven’t been squatting. Now I have to pretty much start over getting used to the squat volume.

14:00 EMOM

  • Odds: 5 Strict Deficit HSPU (15# bumpers)
  • Evens: 5 Strict Chin-ups

No problem getting any reps.

WOD

10 Rounds

  • 30s Row
  • 30s Rest

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Consistent!

Rest 5:00

5 Rounds

  • 30s Row
  • 30s Rest

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Picked it up for these last 5 and really pushed. It’s interesting that my s/m were lower on 3 of them.

Recovery

  • Walked 300m
  • 5:00 Air Dyne

The Best I’ve Visited

Back to CrossFit Santa Cruz at 7am this morning. This has been the best box and coach I’ve ever been to and it’s not even close. Danielle is the owner and was there both mornings. You can tell she’s been doing this for a long time because she was noticing things from all different people way across the gym and yelling out fixes or improvements we could do. All of the athletes went out of their way to introduce themselves to us as well; very friendly box and environment.

Warm-up

  • Plate shrugs
  • Hip Stretches
  • Deep Squat Hip stretches holding plate out in front

Really like some of the thing they did for warm-up the last two days, which I’ve never done before.

Strength

3 Rounds

  • MAX Handstand Hold (face-in, palm 8″ from the wall)
  • 2 x 3 Front Squats (focusing on technique, practice perfect reps)

I got 1:00, 1:10, and 1:17 on the handstand hold. Really hard to keep everything tight and off the wall except for the toes. Rough on the wrists. Front squats were light with 95#, 115#, and 135#.

WOD

5 Rounds

  • 20 KBS (53# KB)
  • 10 Burpees (6″ target)
  • 200m Run

Tried to keep a steady pace since it was going to be over 10 minutes. She got on me about stopping in the bottom of my KBS, instead of anticipating it and getting right into that hip pop, which really helped with efficiency and to keep my reps unbroken. Finished in 12:56.

CrossFit Santa Cruz

Dropped in at CrossFit Santa Cruz this morning with a few other guys from Automattic. Really cool since I’ve watched countless CrossFit videos filmed in their box. We went to the 7am class.

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Warm-up

Stations

  • 400m Run (Pace)
  • Jump Rope
  • Walking Lunges & Bear Crawls
  • Row

After that, we did about 15 minutes of mobility work.

WOD

  • 500m Row
  • 20 Push Jerks (155#)
  • 30 Burpees

Fun little one. Finished in 5:35.

2013 #wwwp5k

Up at 7am to do a 5k with over 30 Automatticians this morning in San Francisco. The distance us a little suspect in RunKeeper because if the city buildings probably interfering with GPS. Went out hit with a 6:16 mile it says and then fell off pace quick. Took me 2:21 for 3.05 miles but the map is pretty far off the road for most of it so I’m guessing it was closer to just 3 miles. Running in the city sucks though with all of the streets so I’ll take the time. 🙂

Went to the hotel’s fitness center for some quick strength work.

Incline Bench Press
10 x 40# DBs
4 x 10 x 45# DBs

United Barbell CrossFit Soma

Went to a box called United Barbell / CrossFit Soma here in San Francisco at 7am.

Warm-up

2x
250m Row
Roll out low back

10/10 leg swings
Wide hip grinders
20 mountain climbers
Partner up
– bottom squat hold
– 2 slinkies & 5 good mornings (empty bar)

Strength

Sumo Deadlifts
12×1

Started at 115#, worked up and did the 12 singles at 325#. First time doing the sumo variant with a barbell and it’s a completely different feel.

WOD

18-15-12-9-6-3
– Wall Balls
– Knees to Elbows

We were partnered up and I had to wait after each movement for the other guy to finish or it would have been much faster than 8:09.

Making Use of the Hotel Dumbbells

Up early again. Usually works better for me not completely changing over to the 3 hour time difference as long as I can get to bed at a reasonable time.

Warm-up

4:00 of fast walking and slow running on the treadmill

Strength

3 Sets

  • 10/10 Curls
  • 10 Shoulder Presses
  • 10 Front Squats

I used 30s, 35s, and 40s.

3 Sets

  • 10/10 Kroc Rows
  • 10 Incline Bench Press
  • 10 Weighted Lunges (holding each DB at sides)

Used 45s, 50s, and 50s.

WOD

5 Rounds

  • 20s Sprint on treadmill @ 3.0 incline & 8.5 speed
  • 10 Goblet Squats (50# DB)

Probably could have pushed the pace up on the treadmill. Good little WOD though. I was going to head outside for some hill sprints on the little hill in front of the hotel but then I realized I could use the incline on the treadmill and get it done sooner.

Early Morning in the Garage

Flying out to San Fran, so got up before 7 for a workout in the garage.

Warm-up

3:00 Air Dyne

Strength

Front Squat

  • 10 x 45#
  • 5 x 95#
  • 5 x 135#
  • 5 x 185#
  • 3 x 225#
  • 2 x 255#
  • 2 x 275#
  • 1 x 285#
  • 5 x 205#

Push Press

  • 5 x 95#
  • 5 x 115#
  • 3 x 135#
  • 1 x 165#
  • 1 x 185#
  • 1 x 195# (PR)
  • 1 x 205# (PR)
  • 1 x 215# (PR)
  • 5 x 135#

I hadn’t done a 1RM with the push press since last August! Nice 25# PR.

WOD

  • Buy-in: 20 GHD Sit-ups
  • 5:00 Air Dyne
  • Cash-out: : 20 GHD Sit-ups

177 calories and 3.31km on the Air Dyne. First GHDs unbroken, then 12-8 to finish.