Tag: Ball Slam

Back to Work in 2016

Back to work today after 2+ weeks off for the holidays! Went to the 4:30 class.

Warm-up

  • 2×8 Reverse Hyper (210#)
  • Bottom Squat Hold
  • 3 Rounds
    • 30 Jumping Jacks
    • 4 Inch Worm Push-ups
    • 15 Ball Slams (30#)

Was warm after that!

Strength – Back Squat

  • 6×45#
  • 6×155
  • 3×205
  • 3×255
  • 3×285
  • 3×305
  • 3×325
  • 3×345

Didn’t feel as solid in my leg drive as the 350 triple last week. Back was fine though. Would have liked to try for 355 coming into today but I don’t think I would have gotten it and didn’t have time anyway.

Conditioning

4 Rounds

  • 300m Row
  • 20 Russian Kettlebell Swings (53#)
  • 20 Wall Balls (20#, 10′)
  • 20 Sit-ups
  • 2:00 Rest

I didn’t notice that he increased the rest from 1:00 due to the size of class and the number of rowers available, so I thought I was getting a bunch of extra rest. Turned out to be pretty close to 2:00 each round. My rounds were 3:43, 3:56, 3:59, and 3:40 which included a nice walk across the gym after getting off the rower. Rests were 2:03, 1:50, and 2:26. I guess that extra rest helped my last round because it was my fastest even though it was my slowest row. I did transition right into each movement though instead of taking a couple extra breaths so that helped.

Stuck around and did a partner workout with Bryan, Michelle, and Weston. We did it I-go-U-go with each movement for quick work and short rest.

  • 60-40-20 Double Unders
  • 15-12-9 Toes through Rings
  • 15-12-9 Overhead Squats (75#)

I missed a lot on dubs. Too heavy to get myself off the ground? 🙂 The other movements were unbroken. We decided to go light on the OHS for a change and so we could speed through them. Took Bryan and I 7:17 and they were only 10 seconds behind us.

Big Balls

Did not want to get out of bed this morning but had to set the alarm to make sure I did because Dad is stopping by tonight.

Warm-up

  • 3×8 GHD Heel Drives
  • Bottom Squat Hold
  • 3 Rounds
    • Wrist Stretch
    • 10 Air Squats (feet together)
    • 20 Mountain Climbers
    • 10 Toe Touches

Strength: Push Press

  • 6×45#
  • 5×95
  • 3×125
  • 3×155
  • 8:00 EMOM
    • 3 Sets: 3×175
    • 2 Sets: 3×185
    • 2 Sets: 3×195
    • 3×205

All done touch-n-go style.

Conditioning

10:00 AMRAP: 2-4-6-8…

  • Box Jumps (30″)
  • Burpees

Didn’t even try to rebound any. Held a nice steady pace to keep moving. Finished the round of 14 plus 16 box jumps and 4 burpees.

new-slam-ballsMidline

4 Sets

  • 15 Ball Slams (30#)
  • 10 Weighted GHD Sit-ups (20#)
  • 30s Plank (hands)

We got a bunch of new slam balls so I had to try out the 30 pounder.

Long Tempo Reps

Got to the gym at 9:30 to get in my tempo overhead squats for the week. Didn’t really warm-up other than a little bottom squat hold since I had to rush to get done before class started.

Overhead Squats: 5-10-X-5 Tempo

Did singles today due to how much time each rep would take.

  • 45#
  • 75#
  • 95#
  • 115#
  • 135#
  • 155#
  • 175#
  • 185#

Got it, but those last few weights were a constant fight in the hole. I didn’t know if I was going to be able to stand up the last one. Started out with close grip and progressed wider again. The first sets seem to be getting easier and easier each week and I’m still not ending up in a full-width snatch grip by the end, which seems promising.

Warm-up

  • Banded pass-thrus
  • Bottom Squat Hold
  • Butt Kicks
  • 600m Run

Partner Chipper

30:00 AMRAP

  • 60 Wall Balls (20#, 10′)
  • 50 American KBS (53#)
  • 40 Ball Slams (25#)
  • 30 Burpees
  • 20 Push-ups

Paired up with Weston. We did the first round of wall balls in 15s but 10s after that. Swings were 13-12 each in every round, a set of 20 ball slams each, alternating 5 burpees each, and a quick 10 push-ups. Finished 4 rounds plus 21 wall balls.

Lots of shoulders in that one. I figured the ball slams would be the easiest part, but they got hard in the 3rd and 4th round.

Sprints

3 Sets

  • ~75m
  • Walk back as rest

Got faster each one as I recovered more from the workout.

I rested for over an hour when I get home, but wanted to knock out some stuff I need to keep doing, so in the garage by 1pm for some quick work.

Accessory

5 Sets

  • 6/6 Single Leg RDL (145#)
  • 10 Incline DB Bench Press (45°, 40# DBs)
  • 8 Weighted GHD Sit-ups (40# vest)

Took my time and spent almost a half hour. Should have opened the doors in there because I worked up a hell of a sweat. My right leg seems less stable on the RDLs but it could be that I always seem to do the left leg reps first.

Now I’m done for the day. Time to enjoy this weather!

Cut Another Twenty

Didn’t get to the gym early so none of my special warm-ups. 😦

Warm-up

  • Bottom Squat Hold
  • 2 Bar Hangs (30s)
  • Jumping Jacks
  • Air Squats
  • Mountain Climbers

Strength: Front Squats

  • 10×45#
  • 5×135#
  • 3×185#
  • 3×225#
  • 3×245#
  • 3×265#
  • 2x3x285#

Wore a belt for 245 and above. Would have liked another set or two but everyone else rushed through and was done before I even did my first set with 285#.

Conditioning

3 Rounds

  • 1:00 Ball Slams (25#)
  • 1:00 Russian KBS (70#)
  • 1:00 Thrusters (45#)
  • 1:00 Row (calories)
  • 1:00 Rest

Felt good and was able to keep pushing a little harder each round for 84-92-94 reps.

Midline

  • 10-20-30 GHD Sit-ups (parallel)
  • 10-20-30 Russian Twists (55# plate)
  • 1:00 Plank

Kept the GHDs to parallel today because touching the ground seems to aggravate my low back. Did everything unbroken.

Had an appointment at the chiropractor in the evening and then back to the gym for session 2.

Warm-up

  • 3:00 Air Dyne (AD2)

Row: Power Intervals

  • 1:00 @ 24 s/m
  • 1:20 Rest
  • 1:00 @ 26
  • 1:20 Rest
  • 1:00 @ 28
  • 1:20 Rest
  • 1:00 28+ (must be rowing full length)
  • 1:20 Rest
  • 1:00 Flat-out (full length not required)
  • 15:00 Rest then repeat

Same thing as the last two weeks except cut out another 20 seconds of rest between each row.

rowing-wod-week4-session2

Even with the shorter rest periods, I was able to beat the 1,583 meters I got in both sets last week by a comfortable margin. I started to hit the wall in the second pass through but was still able to beat last weeks total with 3,174 meters today. Seems like this program is working really well.

Walked a couple hundred meters outside to cool down.

Draggin

Woke up at 7:30, a little late, but made it for the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • 3×10 Reverse Hyper (210#)
  • 20 Toe Touches
  • 20 Air Squats
  • 7 Burpees

Strength

Sumo Deadlift

  • 5×135#
  • 5×225#
  • 5×255#
  • 5×275#
  • 2x5x305#

Was losing my grip (was not alternating hands) after 3 reps with 305# without knurling on the bar where my hands were. Should have probably chalked up a bit.

Conditioning

  • 4:00 AMRAP
    • 8 Thrusters (95#)
    • 8 Pull-ups
  • 2:00 Rest
  • 4:00 AMRAP
    • 10 Ball Slams (25#)
    • 10 Burpees

Went unbroken. Was one rep shy of 5 full rounds on Fran’s distant cousin, then 3+8 on the second AMRAP. Couldn’t recover enough to go hard in part 2.

Midline

  • 20-25-15 GHD Sit-ups
  • 20-25-20 Russian Twists (45# plate)

My back started to lock up on the GHDs. Not like tweaks, but the muscles in my low back.

Was feeling a bit out of it after this workout. Maybe the cumulative effects of yesterday’s double day caught up to me.

New Bar

Walked 18 on the course yesterday and had an adjustment at the chiro. My hips were shifted with the left being lower. Could have been what caused the tweak to my left low back area. Hasn’t affected sleep at least so not as bad as the last tweak. Time to start hitting the Reverse Hyper every day I can. May build one for at home to use inside my rack.

Went in to the gym at 5:30. Warmed up with 3 sets of 10 on the RH with 210#.

OHS

  • 10×45#
  • 5×95#
  • 5×115#
  • 5×135#
  • 3×155#
  • 3×175#

Conditioning

3 Rounds

  • 1:00 Row (calories)
  • 1:00 Ball Slams (20#)
  • 1:00 Push Press (40# DBs)
  • 1:00 Knees to Elbows
  • 1:00 Rest

Subbed out wall balls for K2E and used dumbbells for a change of pace with the push presses, which got super hard. I did 20 cals on the rower each time and went unbroken on ball slams, which is why I decided to use the 20 instead of 25#. Got a total of 85-81-81 reps, so stayed consistent each round.

Accessory & Midline

5 Sets

  • 25/25m Sled Drag (25# + 180#)
  • 1:30 Plank

Walked into the gym, started the clock and right back out after time was up each round.

2 Sets

  • 20 Reverse Hypers (210#)

Nice back pump there. After doing some e-stim before going to the gym the area that’s bothering me almost feels like a bruise to the touch. Different than what has happened any other time. Will need to keep an eye on it.

Arrived home to see my new toy delivered in the driveway. Had ordered the Yoke Bar from EliteFTS almost 2 months ago when they ran an awesome special on it. I’d been wanting one so couldn’t pass it up. Will have to try it out Saturday night.

bars

1 More Sleep

Stayed up late and up early this morning. Too excited watching the stuff roll in from California on social media. I fly out tomorrow! Out in the garage around noon to do work.

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 1×145#

Warmed up.

Pressing Complex

E2M 12:00

  • 1 Shoulder Press (155#)
  • 2 Push Press (155#)
  • 4 Push Jerks (155#)

Was feeling rough in the first round! I wore the belt so I wouldn’t overextend. Really tried to tighten up my lower body before each set. Last couple of singles felt heavy! Here’s my last set…

Death by Clean

* Every 30 seconds instead of every minute!

  • 1st 30 seconds – 1 Power Clean (115#)
  • 2nd 30 seconds – 2 Power Clean (115#)
  • … increase by 1 rep every 30 seconds

Testing this one out before it’s used later this week at CrossFit Intuition. I set the over/under at 9, figuring that it all came down to how long you can go unbroken.

I probably should have done a few warm-ups because the first few rounds felt ugly as hell. Went unbroken through 8+7 and then singles. Barely had any rest before the 10th round started so just kept with the singles. Didn’t make it through. Final score of 9+7. It got nasty real fast. Wore the belt here too just to be safe.

Gymnastics

12:00 EMOM

  • 2 Strict Pull-ups (40# vest)
  • + 2 Strict Ring Dips (40# vest)

Was taking about 15 seconds to get the work in each round.

Conditioning

2 Rounds

  • 75 Air Squats
  • 25 Ball Slams (30#)

My air squats are slow, but I never stopped during either movement. Finished in 7:13.

Took a break from watching the Masters and Teens on the live stream because I had to go pick up a case of Kill Cliff so figured I’d stop at the gym for some more work around 6pm.

I did some bottom squat holds and stretching, then 3 sets of 10 Reverse Hypers (210#).

Out of the blue I went for a big set of muscle-ups even though I’d already done those weighted pull-ups and dips earlier today. Got 9 and dropped without attempting a 10th. Was at that point where you just know it’s not going to be close if you try another. That’s a PR by 1 from a year ago. Curious to see what I can do fresh now.

Was going to do some light and long prowler pushing. But a young kid who was a good football player wanted to join in, so did some sprints instead.

5 Rounds

  • 25m Prowler Sprint (High, 180#)
  • 25m Prowler Sprint (Low, 180#)

They always seem to be worse than you remember.

In vs Out

Stayed up too late. Only drank a Mountain Dew Live Wire this morning before heading to the gym. Not a good idea. I felt like shit until I started working up a sweat.

I warmed up my push press with 10×45, 5×95, and 5×135#. Only did 6 deads with 155# to warm-up the lower body.

Strength

12:00 EMOM (alternating)

  • 5 Push Press + 10s OH Hold (155#)
  • 6 Deadlifts (245#)

Class was doing front squats but I did some yesterday and squat heavy tomorrow. Substituted the deadlifts instead.

Accessory

5 Sets

  • 4 Pendlay Rows (155-155-165-165-165#)
  • 4 Good Mornings (135-155-175-175-175#)

Felt good. Didn’t push it.

Conditioning

15:00 AMRAP

  • 60 Russian KBS (70#)
  • 50 Air Squats
  • 40 Burpees
  • 30 Ball Slams (25#)
  • 20 OH Walking Lunges (45#)
  • 10 Push-ups

I did the swings 40-20, unbroken on air squats, burpees, and ball slams. Then 10-10 on the lunges and unbroken push-ups. Second time through went 20-20-20 on the swings, unbroken air squats, and got through 21 burpees. Morgan pushed me to go harder than I really wanted to at the end to stay ahead of her. Good workout when I came in feeling like garbage.

Run Twice

My back is better today. Shouldn’t even feel it in another day or two. Spent about 90 minutes last night pulling grass that starting growing inside the edges of the rocks around the house. That movement probably helped.

Run Every Day

Laced ’em up and was on the pavement after 7:30 on another chilly morning. Went 1.71 miles in 16:30. Averaged 176 steps/min, which is up again, and starting to feel more comfortable.

Went in for the 9am at Intuition.

Warm-up

  • 100 Walking Lunges
  • Zombie Kicks
  • High Knees
  • Butt Kicks

Strength

Box Squats

  • 10×45#
  • 5×135#
  • 8x3x195#

Sort of a half-ass version of box squats. I was using a wide stance but not super wide and I wasn’t really sitting back far enough or coming to a complete stop on the box. Was doing it more for the speed drive and just to keep a light load I guess.

Conditioning

10:00 AMRAP

  • 10 American KBS (53#)
  • 15 Ball Slams (20#)
  • 20 Wall Balls (20#, 10′)

Unbroken swings and slams all the wall. Did the wall balls in 2 sets of 10 until going unbroken in the last round. Finished 5 rounds and got in 1 swing.

We ran a mile after some rest. Did it in about 8:37. Felt ok.

One Open WOD Left

My sartorius muscles are feeling better today. Should be back to normal tomorrow. I did the back stretching in the morning, then chiropractor before going to the 5:30 class.

Warm-up

  • CSA
  • Bottom Squat Hold
  • Dead Hang
  • Arm Circles
  • 2 Rounds
    • 4 Push-ups
    • 10 Air Squats

The arm circles did not feel good on my left shoulder so I limited them. I did about 6 muscle-ups trying to help Bryan out with the transition to string reps together.

Class was benching and we do it between classes on Wednesday, so I did my own thing during the XWOD.

3 Rounds

  • 15 Reverse Hypers (210#)
  • 30s Hollow Hold
  • 30s Rest
  • 30s Hollow Hold

Conditioning

3 Rounds

  • 1:00 Row (cal)
  • 1:00 DU
  • 1:00 Sumo Deadlift High Pull (70# KB)
  • 1:00 Ball Slams (20#)
  • 1:00 Rest

I did 20 calories on the row each time, dubs got worse, I hate the SDHP movement, and tried to hold on during the ball slams. My reps per round were 138, 125, and 108. Numbers went down mostly due to double unders getting bad. Wasn’t feeling it today. :-/

Bench Press

  • 10×45#
  • 5×135#
  • 3×165#
  • 3×195#
  • 3×210#
  • 3x3x225#

That’s week 6 of the No B.S. bench program. Was supposed to be 20-25# over my base number, but it felt so good last week I went with +30 and had no problem. Gainz bitches!

Forgot to hit CS before leaving, so I knocked out Crossover Symmetry Plyometric when I got home. Can’t wait for my official bands to come in later this week. Will do a little recovery tomorrow and be ready to hit 15.5 on Friday. Then it’s 2 weeks of healing time.