Tag: burpee

Get ScapJacked!

Walked 18 holes of golf yesterday and feeling good. First time since coming back from Spain that my legs aren’t sore. Headed out to the garage before the 9am Survival Fitness class to get in the Smolov Shoulder Press along with an XWOD.

Warm-up

  • 27″ Seated Box Jump
  • 5×45# Shoulder Press
  • 33″ Seated Box Jump
  • 5×75# Shoulder Press
  • 39″ Seated Box Jump
  • 5×95# Shoulder Press
  • Couple attempts at 45″ Seated Box Jump
  • 41.5″ Seated Box Jump

XWOD

  • 6x6x115# Shoulder Press
  • 2-1-2-1-2-1 Seated Box Jump

I did 2×39″ and 1×41.5″ for the jumps. Tried to get 45″ in warm-up but I couldn’t make myself get up there being alone at home in the garage and so early in the morning. Good challenge. This was the first day of week 2 for my shoulder press Smolov Jr. cycle.

Got to SF and warmed up with leg swings, bottom squat holds, and some other stretching.

Strength

Deadlifts w/ bigger red band

  • 5×95#
  • 3×135#
  • 3×185#
  • 3×225#
  • 8x3x255# w/ 30s rest

Accessory

Bulgarian Split Squats (3x 45# bumpers stacked as the box)

  • 10/10 53# KB
  • 10/10 60# DB
  • 10/10 71# KB

Really weird with such a low box and having to touch the knee to the ground. I’m used to doing these on a bench.

Conditioning

  • 100 DU
  • 80 Air Squats
  • 30s Dead Hang + 12 Pull-ups
  • 40 Box Jumps (24″)
  • 30s Dead Hang + 12 Pull-ups
  • 20 Burpees
  • 30s Dead Hang + 12 Pull-ups

I got the 100 double unders unbroken! Wasn’t even a struggle and my shoulders felt fine the whole way. I guess that month of dubs really paid off, plus all of the Crossover Symmetry work I’ve been doing. My air squats wore slow and controlled, but I never stopped. Didn’t rebound on my box jumps, so all step downs, but again, no stopping. Burpees were pretty slow. I did the first two rounds of pull-ups unbroken without dropping, then dropped after 5 in the last round so I wouldn’t rip. Took a short break and got back up to finish out the last 7. Still doing all kipping pull-ups to build up muscle more than butterfly. Finished in 10:39.

Got home and did Crossover Symmetry Iron Scap. Time to step it up! Rest day tomorrow to golf 27 holes and then we have a team competition Saturday against all of the gyms in the area.

Shoulder Smolov Jr. Week 1

I was exhausted yesterday. 9 hours in the gym over the weekend will do that I guess. Went to CrossFit Intuition for the 9am.

Warm-up

  • Crossover Symmetry Activation
  • Arm Circles
  • Rapid Toe Touches
  • 20 Air Squats

Strength

Shoulder Press – Smolov Jr. Week 1 Day 4

  • 5×45#
  • 5×95#
  • 10x3x127.5#

Yep, actually used fractional plates. Wasn’t too hard. Going up 10# for week 2 should be interesting.

Conditioning

10-9-8-7-6-5-4-3-2-1

  • Box Jumps (30″)
  • Burpees
  • Russian KBS (53#)

I lost track in the middle and ended up doing round 6 twice. Whoops! Finished in 9:49.

Midline

3 Rounds

  • 30s Side Plank (L)
  • 15s Rest
  • 30s Side Plank (R)
  • 15s Rest
  • 30s Plank
  • 15s Rest

Finished up with Crossover Symmetry Recovery. Definitely time to start doing the Plyo and Iron Scap on some days. I’ve been able to get the 90/90 move up to a band matching the other movements, so not having any issues with my shoulder there anymore.

Double Sunday

Feeling good after yesterday. Went to the 11am class at Survival Fitness.

2 Rounds

  • 1:00 Plank
  • 1:00/1:00 Side Planks
  • 1:00 Rest
  • 1:00 Dead Hang
  • 1:00 Bottom Squat Hold
  • 1:00 Jumping Jacks

I did a quick drop after 35 seconds of dead hang and jumped right back up to regrip. No need to rip my hands open with pull-ups and deadlifts planned for tonight.

20:00 Partner AMRAP

  • 12 Sit-ups
  • 12 SDLHP (53# KB)
  • 12 Squat Jumps
  • 6 Burpees
  • 250m Run

Partner 1 does all of the sit-ups, partner 2 does all of the SDLHP, and keep alternating each movement. Since partner 1 will be doing the run in the first round, the 2nd time through the movements will be switched for each person.

I paired up with Joe and we kept up a solid sprint pace. We were about 130m from finishing 8 rounds.

Over to CrossFit Intuition around 5:30 for another workout. Did Crossover Symmetry Activation and then figured it was a good time to try doing a “ninja get-up” since it’s been a long time and maybe the Explosive Seminar taught me a few things. Nailed it on the first try!

Clean & Jerks

  • 2x40kg
  • 2x60kg
  • 2x70kg
  • 1x75kg
  • 1x80kg
  • 1x90kg
  • 1x95kg
  • 1x100kg
  • 1x105kg
  • 1x115kg
  • 1x118kg (Clean PR, missed jerk)

Used all kilo plates in the Mid Michigan Barbell Club part of the gym, which is a first for me. It’s weird not knowing exactly how much is on the bar. I’ll call that a 260# clean I guess, for a 5# PR. I had the jerk locked out, but was probably a bit forward on me. I really need to work on getting under the bar after I extend, instead of extending some more.

XWOD

Warmed up shoulder press with 5×75# and 5×95#.

  • 8x4x120# Shoulder Press
  • 2-1-2-1-2-1-2-1 Explosive Push-ups

For the 2s, we did clapping push-ups and for the 1s we did a plyo push-up from the ground on to four 45# bumper plates.

Conditioning

  • 3 Rounds
    • 5 C2B Pull-ups
    • 10 Deadlifts (185#)
  • 2:00 Rest
  • 2 Rounds (same movements and reps)
  • 1:00 Rest
  • 1 Round (same movements and reps)

I wanted to make something short and fast, but still really intense. This worked out really well. I start losing my kip on C2B after 3 or 4 and was swinging all over the place a few times. I finished 3 rounds in 1:50, 2 rounds in 1:12, and 1 in 0:27, with a total time of 6:29 on the clock.

Did 4 sets of 10 reverse hypers with a green band on the GHD. Then I did Crossover Symmetry Recovery.

Don’t Touch This

My legs are so sore they hurt to the touch! At least I can walk on my feet without hobbling all over the place since I can barely feel the blisters now. Over to CrossFit Intuition this morning for Kevin to put us through a class.

Warm-up

  • CS Activation
  • Bottom Squat Hold
  • Inch Worms
  • 750m Row

Conditioning

He tricked us saying we were going to do a Tabata row in order to get a 20 second meter number out of us. Mine was 98 meters. Then…

20 Rounds

  • 20s Row
  • 20s Rest

If you don’t make your number during a round, that’s a 5 burpee penalty at the end. Luckily I got over 101 each round. Totaled 2,471m with the rollouts. I was soaked with sweat at the end.

Strength

10:00 EMOM

  • Odds: 10 Pendlay Rows (40% of BW – used 85#)
  • Evens: 10 CS Reverse Fly (2 rounds with red, 3 with yellow)

Nasty little combo that made the light weight get hard.

Midline

3×10 GHD MB Toss (14#)

Fun workout!

Headed to Survival Fitness at 8 to try out the chipper for the upcoming GLBRT team competition.

  • 50 Wall Ball 20#/14# 10’ target for men and women
  • 40 KB Snatches 53/35
  • 30 T2B
  • 20 Burpees
  • 30 Clean & Jerk 135/95
  • 40 Box Jump 24/20
  • 50 Deadlift 185/135

Brent and I finished in 10:33, the girls could start after we got done with wall balls and the clock was exactly 14:00 when they finished. Fun little workout.

First WOD at CrossFit Intuition

Couldn’t wait to get under some weight today. Went over to the box my buddy Kevin is opening this week and worked out with him.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Holds

Kevin has a set of the real CS bands and I went pretty heavy with them.

Strength

Back Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 7x5x265#

He’s going through a cycle of Smolov Jr. so I plugged in 350# for 10# shy of my max and did it along with him.

Accessory

GHRs

  • 2×5
  • 5 w/ 2kg plate
  • 5 w/ 5kg plate
  • 5 w/ 2kg plate

I should have just done bodyweight for every set because I was cheating so bad on the 4th and 5th sets to get them done. I could immediately feel them in my calves (after the cheater sets) and my hamstrings. Need to get these in more often.

Conditioning

3 Rounds

  • 5 C&J 185#
  • 30 DU

Didn’t cycle any C&J together, but tried not to rest much between reps. Did most of them as the clean right into the jerk, but stood up and took a second on a few of them and it was actually harder. Did all 3 sets of DU unbroken. Took me exactly 4:00.

Rested 5-10 minutes and then did 50 burpees for time.

Beat my old PR by 4 seconds with a 2:29.

Skill / Midline

Accumulate 3:00 in a handstand hold (facing the wall)

I wanted to hit 3 sets of 1:00, but couldn’t stay up on the last one. Came down after 40 seconds before I had to crash and took a short rest before finishing the last 20 seconds.

Finished up with Crossover Symmetry Recovery with heavier bands again and it was rough. My shoulders are pretty shot after all that.

Went back a course of hours later. Put 90# on the sled and pulled it on the pavement barefoot for 0.25 miles. I figured going without shoes would help work out all of the muscles in my feet and work on my sick tan line at the same time. Not one of my smartest ideas! I think I burnt the balls of my feet. 😦 Then I took 45# off and pulled it another 0.35 miles on the grass, which is infinitely harder to pull on.

Did 6-5-6 GHD sit-ups while holding a 15# slam ball behind my head. Holy shit! Hard as fuck! Then did 5×10 regular GHDs.

Smolov for Breakfast

My knees are looking forward to the end of Smolov! Out in the garage around 9:30 by myself for week 3 day 2.

Back Squats

  • 20×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 3×255#
  • 4x7x285#
  • 5×285#
  • 3×285#

Damnit! On the 5th rep in the last set I didn’t even attempt to bounce out. I went down into the squat and just sat there. Good thing I was inside the squat rack for an easy dismount. I stripped the weights, got the bar racked, reloaded it and did a set of 3 for an extra rep. Two more days to go and they look terrible.

I did a set of 20×40# DB pullovers after to stretch out my chest. All of the heavy breathing really works those muscles.

Showered up and headed to Survival Fitness for Sunday Fun Day.

10-20-30-20-10

  • Russian Twists x2 (30# KB)
  • Sit-ups
  • V-ups

Started to feel that burn at the top of the pyramid. Used to do ab circuits like this all the time at SF. Back squats are paying off in many ways because I was the first one done by a mile.

5 Rounds

  • 500m Run
  • 20 Burpees

Didn’t try to keep up with people who took off hot on the first lap. Figured I could reel them in over the workout by channeling my inner Rich Froning. I never stopped during any round of burpees and that was a difference maker. Controlled and steady. Running fell off in the last 2 rounds, but I haven’t been doing much cardio, so I’m ok with it. Finished at 19:59.

WOD Drunk

Tough getting out of bed again this morning. Not sore from the squats at all though. Back to the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • 2:00 Bottom Squat Hold
  • Arm Circles
  • 10 C2D Push-ups
  • Shoulder Stretching
  • Lying KB Hold (25#, ~45s each side)

Accessory

Speed Bench Press

  • 3×80#
  • 10x3x130#

Called for 8-10 sets of 3 @ 55%. Only about 30s rest between sets.

Shoulder Press

  • 10×70#
  • 5×115#
  • 2x5x120#
  • 2x5x125#

Had no idea where to start since I’m just getting back to pressing. Felt good so bumped up the weight a couple of times.

Conditioning

EMOM 24:00, rotating stations

  • Air Dyne (AD6) – 12 cal
  • Ring Dips – 12
  • Burpees – 12
  • GHD Sit-ups – 15
  • Row – 150m
  • Pull-ups – 8

I did my first set of GHD sit-ups touching the ground and then the rest going to parallel. First set of pull-ups were strict and then unbroken kipping sets for the rest. First time doing kipping pull-ups on the comeback and they felt pretty good.

This workout didn’t look very bad on the whiteboard, but I felt terrible after it was over. Haven’t felt like that in a really long time.

Did a 5:00 bottom squat hold right after and then CS Recovery at home.

Push Presses & Pull-ups Are Back

Feeling good. Still no shoulder aggravation from doing more things with it.

Warm-up

  • CS Activation (at home)
  • 5:00 Bottom Squat Hold
  • Push-ups
  • Arm Circles
  • Shoulder Stretching
  • 10×45# Shoulder Press

Strength

Push Presses

  • 5×95#
  • 5×135#
  • 5×145#
  • 2x5x145#
  • 5×160#

Timing was off and I’m not used to receiving the bar again for the next rep. Little shaky, but good to be doing them again.

OLY

E15S 7:00

  • 145# C&J

Didn’t want to push the weight and it was a good choice. Each rep was quick and felt solid.

Conditioning

10:00 AMRAP
2-4-6-8…

  • Russian KBS (71#)
  • Box Overs (24″)
  • Burpees

Finished the round of 14 plus 16 swings and 1 box jump.

Walked a lap around the parking lot and then did a 5:00 squat hold. Tried pull-ups for the first time and got 3 sets of 5 strict with no issues. Did another 3:00 squat hold and then CS Recovery when I got home.

From the Front

I was up early this morning, so was able to get in some squat holding. Also did the Crossover Symmetry Activation before heading to the gym. The 90/90 movement was almost no issue for me today with the super light band, so huge improvement already!

Warm-up

  • 3:00 Bottom Squat Hold
  • Wrist Stretch
  • Leg Swings
  • 15 Air Squats
  • Zombie Kicks

Strength

Front Squats

  • 10×45#
  • 5×135#
  • 3×225#
  • 3×245#
  • 3×270#
  • 1×280#
  • 3×270#
  • 1×290#
  • 3×270#
  • 1×305#
  • 5x2x225#

Weird percentages again today (I forget what they were). I went off a PR+ again to up the ante. The waves are actually pretty cool though. The triples at the same weight feel easier as you go. Everything felt pretty solid. The 305# squat is just 5# under my old PR. The doubles at the end were supposed to go with a jerk as well, but not for me.

Conditioning

10 Rounds

  • 1:00 AMRAP
    • 5 Burpees
    • 2 Broad Jumps
  • 30s Rest

Joe and I did it outside, so jumping was sketchy. Didn’t keep track of anything because it would have been way too hard to. Some days you just want to do work.

Went right into a 5:00 squat hold with little rest.

Skill

300 double unders took me 4:14, a new best.

Did a final 5:00 squat before leaving. I’ll be up to 28 total minutes today. Pulled in to the garage at home and knocked out Crossover Symmetry Recovery.

3 Days of Back Squats

Can feel a deep soreness in my hamstrings, especially easing out of bed over the edge of the mattress.

Warm-up

Various footwork drills.

OLY

Cleans

  • 2×135#
  • 2×165#
  • 2×185#
  • 5x2x205#

Snatch Deadlifts

  • 3x2x205#

Didn’t have a lot of time and didn’t have straps so didn’t stop at the positions like I normally do.

Strength

Back Squats

  • 5×205#
  • 3×245#
  • 4×280#
  • 1×300#
  • 4×280#
  • 1×310#
  • 4×280#
  • 1×325#

Disappointed to have the strength program keep changing all the time. 😦 Was looking forward to seeing progress with the 5×3. This series was fun though. Was my third day in a row of back squats and wasn’t that tough to get through. I bet all of the squat holds are helping a lot.

Conditioning

8:00 AMRAP

  • 10 Burpees
  • 10 Pistols
  • 10 GHD Sit-ups

Finally have a real GHD at Survival Fitness now! Matt brought his in from home. I did completed 4+20.

2014-04-28-ghds

Mobility & Skills

  • 5:00 Bottom Squat Hold
  • 6:00 EMOM of 50 DU
  • 5:00 Bottom Squat Hold

Too many screw ups on dubs, but puts me at 808 for the final week of my Double Under Challenge, so 700 left to go before Saturday.