Tag: Air squat

Holy Shit Balls, That’s A LOT of Squats!

My hamstrings really kicked in today from the 100 good mornings Kevin and I did on Saturday night. Just in time for squat day and RDLs! Went to the 5:30pm class.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Strength

5×5 Front Squat

It’s been over 2 months since we did this. Last time I got 215# for 2 reps on my last set, so my goal was to hit it for all 5 today and I did. Went 8 reps at 135# and then 5 reps each at 155#, 175#, 195#, and 215#.

Accessory

12:00 EMOTM

  • Odds: 10 RDLs (155#)
  • Evens: 10 Goblet Squats (55# KB)

Just what the Doctor ordered for sore hamstrings, high rep RDLs!

WOD

5 Rounds

  • 15 MB Squat Cleans (20# MB)
  • 15 Wall Balls (20# MB, 10′ target)

Towards the end of the 2nd round my hips really started to lock up. It was a struggle. Finished in 10:26.

That was as shit ton of squats today! I can barely walk already. Going to try and play soccer for the first time in my life at 8:30pm, so that should be interesting.

Road Work Circuit

I’m feeling pretty good after yesterday’s WOD and then the explosive training we did at night. Little sore in a lot of places, but nothing bad. Went to the 11am today and 14 of us were there to get our sweat on.

Warm-up

Matt called this a road work circuit, with the goal being to keep your heart rate in the 130-150 range, but work hard enough to get a sweat on.

5 Rounds

  • 1m Russian KBS (40# KB)
  • 1m Lateral Step Overs (12″ box)
  • 1m Air Squats
  • 1m Jump Rope
  • 1m Jingle Jangles
  • 1m Rest

It was kind of hard not to push the pace, but at the same time nice to work at a steady pace. I started out a little slow and my heart rate was less than 130, so I stepped it up a bit and each round it went up progressively, while still staying below the high-end of the range. Solid long “warm-up” that would be harder than most fitness classes out there.

WOD

12:00 AMRAP

  • 12 Box Jumps (32″)
  • 6 Thrusters (75#)
  • 6 Burpees

This is actually based off the hero WOD “Rahoi” but due to space and box availability we had to switch it up. We don’t have the room for bar-facing burpees so we just did normal ones and our supply of 24″ boxes ran out quick so I went with the 32″ box. Since my box was so high, I scaled the thruster weight down from 95# to try to even it out a bit. You can’t really even out those box jumps though. The level of concentration and effort needed to keep jumping on that box is so much more than a 24″. The jump down off the box is really taxing too. Thrusters were probably too easy at 75# so it’s time to start stepping up my game on those. I was able to do 5 complete rounds plus 12 box jumps, 6 thrusters, and 3 of the burpees for a 5 + 21 score.

Cleaning Up

Feeling good today after getting a good night’s sleep in my own bed. Went in at 10am for another Kevin WOD.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Mountain Climbers
  • 15s Air Squats
  • 15s Lateral Hops

Olympic Lifting

Find 1RM Clean & Jerk

  • 2 @ 135#
  • 165#
  • 185#
  • 205#
  • 225# (missed the jerk)

Felt pretty good so I went for it on my last attempt. After catching the clean I sat in the bottom of the squat for at least a second or two and felt like I nearly choked myself. I powered through the squat, which is only 10# below my last 1RM in the front squat. Set myself up for the jerk, but the clean took a lot out of me. I’ve only done 205# once in the jerk and never even attempted 225#, so confidence probably played a bit into the miss too. Next time! That was another 10# PR in the clean over the 215# that I just hit last weekend.

OLY WOD

10:00 EMOTM

  • Power Clean
  • Hang Power Clean & Jerk
  • 20 Lateral Bar Hops

After finding the 1RM we used 70% of that so I went with 155# on the bar. Tried to concentrate on keeping my shoulders back and using good form in all of the cleans.

Plate Shuttle

2 Rounds

  • 25# – 35# – 45#
    • 50y Weighted Run with a plate
    • 50y Sprint back
  • 45# – 35# – 25#
    • 50y Sprint
    • 50y Weighted Run bringing the plate back

It was only 35 degrees outside, but it didn’t take long to warm up and not even think about cold.

WOD

12:00 AMRAP

  • 10 MB Sit-ups (20# MB)
  • 10 MB Cleans (20# MB)
  • 10 Russian KBS (44# KB)

I did 7 rounds plus the 10 sit-ups and 9 of the cleans.

Really good WOD today with a lot of different work packed into the hour.

Back That Squat Up, and Let Me See What You Got

My neck and upper back are a little sore from the back tuck spill I took yesterday. Chest a bit sore from bench pressing last night too. Feeling kind of refreshed after taking a couple of days off from CrossFit though. Went in to the 5:30pm class.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Strength

1RM Back Squat

I was pretty excited for this since I haven’t done it since March. It was 235# back then. A couple of weeks ago I did 255# on 14″ box squats so was confident I could smash that today. Mission accomplished.

  • 8 @ 135#
  • 5 @ 185#
  • 1 @ 225#
  • 1 @ 255#
  • 1 @ 275#
  • 1 @ 285#

WOD

100 Back Squats at 40% of 1RM (115#)
* Each time you drop the bar add 10 more reps.

I dropped the bar after 62 reps because my left hand was going numb. I was holding the bar with my arms wrapped around it and resting on the plates. I think I cut off blood flood or a nerve was pinched. My hand is actually still tingling. I dropped the bar again after my 90th rep. So that put me at needing 120 reps in total. I got the last 30 without dropping the bar to finish them off. Total time was 10:52 for 120 reps.

I’ve never felt like I was going to pass out during a WOD until this one. I think it was probably because of holding the bar on my back for so long it was restricting blood flow up or something. Not the greatest feeling, but a hell of a WOD to finish.

Finisher

50-40-30-20-10

  • Russian Twists (35# KB)
  • AbMat Sit-ups

Another first was feeling like I was going to throw up while doing sit-ups. You don’t think about how much your abs have to work to do those heavy back squats and then 120 more back squats. Great way to finish though.

Friday Morning Partners

My quads are still sore from Monday! Better each day though. Went to the 9am class, which had 18 people so Matt had to switch it up to a partner workout.

Warm-up

  • Tabata Air Squats
  • Tabata High Knees
  • Tabata Bear Crawl

WOD

30:00 AMRAP with a partner

    • 50 Burpees
    • * Partner holds Bar OH (95#)
    • 75 OHS (95#)
    • * Partner holds Plank
    • 100 Wall Balls (20# MB, 10′ target)
    • * Partner holds chin over bar

I paired up with Casey A. The Rx for men was 135# on this. At first we were going to try 115#, but as we were loading the bar had second thoughts. Good thing we switched to 95# because that was plenty hard enough. We got through one full round and then up to 31 wall balls in round 2.

“Grace” PR

Feeling so much better today. Hit up the 11am.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Midline

21-15-9

  • One-arm OHS (35# KB)
  • V-ups

The one-arm OHS is such an awkward movement. Using a KB did feel better balanced than when I had used a DB before.

WOD

15:00 AMRAP

  • “Grace” – 30 Clean & Jerks (125#)
  • “Cindy” with the remaining time
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats

I finished “Grace” in 4:16, which is a 54 second PR since doing it in July. Even with the much faster time it felt much easier. I did the first 7 reps unbroken then did one rep at a time dropping the bar after each rep. Didn’t take any rest time other than setting up for the next rep. With the remaining time I did 9 full rounds of “Cindy” plus 2 more pull-ups. Good workout!

Finisher

  • 50 Russian KBS (71# KB)
  • 400m Farmer’s Carry (40# DBs)

I did the swings unbroken, which isn’t that tough for Russian KBS. My arms wanted to fall off and my grip was really failing in the farmer’s carry, but I held on to those DBs the entire time. Distance was probably 50m more actually because I had to carry them outside and then back in.

Coming off a Cold

I started coming down with something on Wednesday night and yesterday was spent mostly in the napping position. Felt better and better today as the hours passed. Still somewhat tired, but went in to the 4:15pm and then stayed after a bit during open gym.

Warm-up

  • 30-20-10 Air Squats
  • 15-20-5 Burpees

WOD

  • 400m Run
  • 20 Turkish Get-ups (35# KB)
  • 40 Plyo Lunges
  • 400m Run
  • 14 Turkish Get-ups (35# KB)
  • 30 Plyo Lunges
  • 400m Run
  • 10 Turkish Get-ups (35# KB)
  • 20 Plyo Lunges
  • 400m Run
  • 6 Turkish Get-ups (35# KB)
  • 10 Plyo Lunges

My running was pretty terrible today due to being a little rundown, but I can fly through the Turkish get-ups so I made up some time there. Finished in 18:35.

Finisher

5 Sets

  • 10 Ring Dips
  • 2m Rest

Did each round unbroken.

Open Gym

6:00 EMOTM

  • 3 OHS (75#)
  • 20 DUs

I was going to go for 10 minutes but could feel myself getting tired and didn’t want to overdo it with this cold. I also did a few bar muscle-ups, which is pretty good after all of those dips. I don’t think I’ve ever done more than 1 in a day before, but I always try to do them after a WOD.

Froning Style

My hamstrings and glutes are a good sore from the RDLs. Need to do those more often.

Olympic Lifting Class

Went in at 6pm for the OLY class. We worked on snatches by doing progressions with the empty bar. Then we loaded up to a moderate weight and did:

5 Rounds

  • 1 Snatch
  • 2 Snatch Balances
  • 3 Snatch Grip Deadlifts

I started with 95# for the first three rounds and then 105# for the next two rounds. After that we worked on full squat snatch singles. I loaded 115# and tried to work on my technique. Then to finish the class we worked up to a heavy snatch grip deadlift triple. Wow is that a bitch on your thumbs! I did 3 sets, 2 @ 205# and 1 at 235# (I think). I don’t remember all of the weights exactly for any of the lifts.

Warm-up

4 Rounds

  • 15s PVC Pass-thrus
  • 15s Air Squats
  • 15s PVC Ground to OH
  • 15s Zombie Kicks

Was already pretty warmed up from the OLY work.

Strength

5 Sets of Kroc Rows – 10 each arm for 4 sets and then max reps in the 5th set.

Used KBs for each round and went 53#, 62#, 71#, 80#, and 88#. I got 17 reps with my right arm and 22 with my left if I remember right.

WOD

No extra rest in between each 10 minute block; the minutes keep going.

10:00 EMOTM

  • Evens: 7 Power Cleans (115#)
  • Odds: 15 Wall Balls (20# MB, 10′ target)

10:00 EMOTM

  • Evens: 5 Power Cleans (135#)
  • Odds: 10 Burpees

10:00 EMOTM

  • Evens: 3 Power Cleans (155#)
  • Odds: 10 T2B

A Rich Froning style workout and I loved it. The EMOTM stuff really allows you to go all out balls to the wall when it’s work time and the rest period is just short enough to recover.

The weight was almost perfect for me. Maybe could have gone 5 or 10# heavier because I flew through the 7 reps in those first 10 minutes, getting them done in about 12 or 13 seconds each time. After 2 rounds of burpees, I figured out why I’ve been so slow lately. I’ve been standing all the way up before jumping. It was taking me 30-31 seconds to get my 10 reps done, which is extremely slow compared to how I’ve done them before when doing 10 at a time. Well, I switched back to jumping as soon as my feet snap up to my hands and shaved 6 seconds of my 10 rep split, right back into my 24 second wheel house. Did all of the T2B unbroken and concentrated on a short kip at the bottom to cycle them faster.

Moving Some Weight

I got a hot stone massage today from Cora because my back was pretty tight from the competition. Planned to take the day off, but was feeling good, so I went in for the 5:30pm.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Strength

5×5 Low Box Squats

We went extra low with a 12″ box for the guys, compared to the 14″ we had used in the last cycle. It felt like we were never going to get low enough to reach the box. It felt soooo much harder. I went 135#, 155#, 175#, 185#, and 195#. But compare that to 5×5 on the 14″ box from 3 weeks ago when I went 135#, 155#, and then 175# for the last 3 sets. Up 20# today with a lower box. BOOM!

WOD

21-15-9

  • Sandbag Get-ups
  • Burpee Deadlifts (25# DBs, jump on 25# plate)

Doesn’t seem bad when you look at it, but it’s a gasser. I had a few misses on my get-ups and fell right back on my ass. I had only done deadlift burpees once before and used a much heavier weight so knew how bad they could be. Having to jump on the plate at the end was even harder. Finished in 9:12.

Finisher

10:00 EMOTM

  • Evens: 10 RDLs (135# in rounds 1-3, 165# in rounds 4-5)
  • Odds: 10 Goblet Squats (62# KB)

It’s been ages since I did RDLs and I don’t think I ever used more than 155#, but my regular deadlift is almost 100# more than it was then. This was a fun finisher, which took about 20-23 seconds of work each minute for me.

Lot’s of weight being moved today. My back held up great too!

Flippin’ Tires

Up for the 9am today. I was thinking about just doing some rowing, but I have 48 hours to recover before the competition on Saturday, so I’ll be fine. Not feeling too bad after doing “DT” yesterday.

Warm-up

  • 1m DUs
  • 20 Air Squats
  • 20 Reach to the sky and then down to the toes
  • 20 PVC Pass-thrus
  • 1m DUs

In the second minute of DUs I knocked off 78 unbroken, a new PR. That’s 3 PRs this week on my DUs, up from 44!

Strength

5×20 Weighted Sit-ups

I used 20# KBs, a 45# KB, a 60# DB, 30# DBs, and a 62# KB. Crazy how tough these get and how much you can sweat from doing sit-ups

WOD

42-30-18

  • Thrusters (45# empty bar)
  • HR Push-ups

Holy shoulder burner! I knocked out the first 42 thrusters unbroken, but that may have been a bad idea for the rest of the workout. I did 10 push-ups to start, but then it was pretty much 5 at a time for the rest of the workout with a few streaks of 4s or 6s in there. In the second round of thrusters I broke it down into 10-12-8 and then 10-8 in the final round. Finished in 11:13.

Finisher

10 Rounds

  • Tire Flip
  • 100y Sprint (50y down and back)

After doing CrossFit for nearly a year, these were the first tire flips I’ve ever done. Really liked this finisher.

Extra Strength

After I got home I went out to the garage for some dynamic low box squats. In order to keep my body guessing, I went with lower weights than I’ve been using for these, which also let me have faster reps. My legs were pretty tired from all of the thrusters anyway.

  • 2×2 @ 45#
  • 1×2 @ 75#
  • 1×2 @ 95#
  • 1×2 @ 115#
  • 8×2 @ 135#

Now I rest until Saturday.