Tag: burpee

60 Day Lifting Challenge – Week 8 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Is this program over yet? So ready to be done and get back to CrossFit.

Out in the garage by myself a bit after 12 today. I’m scaling back the day 4 and 5 so that I can go for a clean and jerk PR on Monday, then snatch on Thursday.

Warm-up

  • Crossover Symmetry Activation

Muscle Snatch

  • 3x3x95#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 5x1x160#

Failed at 150# so jumped right back on and got it. I can’t remember the last time I failed with 150#! Failed at the first 160#, but made the next 4. I was trying to think about some tips the coach Drew gave me after I posted my snatch PR attempt video from the other day. Wrong time in the program to be making changes. Will stick with what I got for the next week.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×185#
  • 3x1x205#

Wasn’t feeling very fresh, so decided to cut these short.

Back Squat

  • 4×205#
  • 4×245#
  • 3x4x265#

Lightened these up, but switched to 4s instead of doubles. All we’ve done in the entire program is doubles, which I don’t understand. My squat has not improved in 8 weeks and probably even has gone done. Lame!

Skill/Conditioning

10:00 EMOM

  • 30 DU (Unbroken, but only 1 attempt for an unbroken set. If miss, still get 30 total)

*5 Burpee penalty for each round not done unbroken, to be finished after the 10 minutes are over.

I missed in rounds 7, 9, and 10. Did the 15 burpees in 33 seconds.

60 Day Lifting Challenge – Week 8 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Last big week of programming before testing the lifts next week. Over to Kevin’s to lift with him and Alex at 3:30.

Warm-up

  • Crossover Symmetry Activation
  • 45# Snatch Positions
  • 75# Snatch Positions

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 1×170#
  • 1×180#

Made everything. BOOM! Two weeks ago at 90%, I didn’t hit 180# on the first attempt any of the 3 days.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 1×215#
  • 1×230#
  • 1×240#

The clean wasn’t pretty with 240# but Alex said I made the jerk look easy. All makes here too.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 2×290#
  • 2x2x305#

The 270# double felt really slow, but was ok in the next sets. I forgot to do clean deadlifts after the back squats, but will do them tomorrow since it’s an easier day.

Conditioning

8 Rounds (Tabata)

  • 20s Burpees
  • 10s Rest

Went all out today and got 8-8-8-8-7-7-7-7. That’s one more rep than last week inside the time limits, but with four sets of 8 to start instead of alternating 3 sets of them with 7s. This was so much worse.

60 Day Lifting Challenge – Week 7 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifted with Kevin and Alex over at Kevin’s garage at 4:30pm.

Warm-up

  • Crossover Symmetry Activation at home before heading over
  • Band stretches
  • 45# Snatch Position Work

Jerk Footwork

I did the drill somewhere between 5 and 10 times.

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 4x1x170#

Felt really good today. Not close to missing anything except the last rep where I got a little extra into it and nearly lost it too high and too far back.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 4x1x215#

Best jerk day yet!

Front Squat

  • 2×185#
  • 2×215#
  • 2×250#
  • 2×280#
  • 1×295#
  • 1×310#

Failed to match my PR with 310#. Bottomed the fuck out and had no chance. I think it has become more mental than anything else at this point with my front squats.

Conditioning

8 Rounds (Tabata)

  • 20s Burpees
  • 10s Rest

My goal was to alternate between 8 and 7 each round. Had to make an adjustment in round 7. Ended up going 8-7-8-7-8-7-7-8, with that last rep coming just after time ran out. So close!

60 Day Lifting Challenge – Week 6 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifted in the garage with Alex at 4:30.

Cutting day 5 of last week short was a good idea. Needed that extra rest. Alex and I both felt great today.

Warm-up

  • Stretching and band pass-thrus
  • 45# Snatch & Clean Position work
  • 75# Muscle cleans and some presses

Muscle Clean

  • 3×95#
  • 3×105#
  • 3×115#
  • 3×125#
  • 3×135#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 1×170#
  • 3x1x180#

Missed first attempt at 180# because my head wasn’t in it. Felt pretty good other than that one.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 1×215#
  • 3x1x230#

Felt light today. Even the jerks felt good for the most part.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 2×290#
  • 2x2x305#

Squats don’t seem to be getting any easier, but the volume of weight before squats is going up and includes a lot of squatting, so I guess that’s one way to look at it as a positive.

Conditioning

8 Rounds (Tabata)

  • 20s Burpees
  • 10s Rest

I’m basing these off a set number of reps in each round. Last week I did 7 each round, so bumped my number up to 8 for the first 2 rounds. Made it tough to get 7s the rest of the way, but I squeaked by.

60 Day Lifting Challenge – Week 5 Day 1

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

I finally finished up the garage gym. The other side of the garage is pretty much all tore down too, but won’t work on that until spring when we can use the saws outside. I’ll get a page up on this site explaining every piece of equipment I have, but you can click through that link above to see more pictures than this.

Garage Gym Renovation

Out in the garage around 6:45pm by myself to lift. I’m really glad this garage project is over because it’s been affecting my fatigue levels for the last week and a half. No warm-up today, right into the muscle snatches to get warm. I’ve been moving weights and shit around the garage all day, so felt warm enough.

Muscle Snatch

  • 3×75#
  • 3×85#
  • 3×95#
  • 3×105#
  • 3×110#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 4x1x170#

The 170# lifts were soft. Last attempt was forward and I was almost able to pull it back in while in the hole, but failed.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 4x1x215#

Felt good on the cleans. Even the jerks felt good up until 190#.

Front Squat

  • 2×135#
  • 2×215#
  • 2×255#
  • 3x2x265#

Legs felt pretty weak. What is it with my front squats lately?

GHR

  • 5×10#
  • 5×15#
  • 5×20#
  • 5×25#
  • 5×25#

Moving on up again! Definitely hit the limit with 25#.

I’m going to start adding in a bit of my own conditioning programming because on Saturday I could feel my engine was running on fumes. Going to have to be smart about it though and not have it impact the lifting. If I kept efforts short I should be ok.

Conditioning

Tabata Burpees
8 Rounds

  • 20s Burpees
  • 10s Rest

I wanted to pick a number that would give me some rest during the first 20 seconds and then shoot to get that number each round. I picked 7, which took me 16 or 17 seconds every round. Perfect choice! This was a nice burn and would be great to do every week.

60 Day Lifting Challenge – Week 3 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Feeling pretty good today, with nothing really sore. Out in the garage in the afternoon by myself.

Warm-up

  • 3 Rounds
    • 20s Handstand Hold
    • 5 Strict Chin-ups
    • 10s Hollow Rock Hold
  • 5×95# Push Press

Jerk Balance

  • 3×125#
  • 3×135#
  • 3×145#
  • 3×155#
  • 3×165#

Snatch

  • 2×95#
  • 2×115#
  • 2×135#
  • 1×145#
  • 1×155#
  • 4x1x165#

Felt a little off towards the end (maybe tired?) but made all of the lifts. Starting to feel more comfortable in the bottom again.

Clean & Jerk

  • 2×125#
  • 2×150#
  • 2×175#
  • 1×190#
  • 1×200#
  • 4x1x215#

Jerks felt weak again. Could have been from the jerk balances I guess. Cleans were pretty explosive.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 3x2x290#

No misses today. Tried to keep my elbows forward and explode out of the hole; no hesitation.

Conditioning

12:00 EMOM

  • Odds – 8 Pistols (alternating)
  • Evens – 20 Band Pulls (red)

Did 50 band pulls at the end. Pistols were good for not doing them in ages. Off balance here and there, but I’d already been in the squat a ton.

10:00 EMOM

  • 10 Burpees (Max reps in 10th minute)

I went 100% in the first 5 minutes (22-25 seconds), slowed to a 35-40 second pace for the next 4 minutes, and was able to get 18 burpees in the 10th. Not going to lie, this felt rough. Doing this after 2 hours of other work sure doesn’t help and I know I wasn’t all there because I have easily done 10 burpees in 19-20 seconds.

Ready for the rest day!

After a 2 Month Hiatus

My legs are sore from the 2 days in a row of front squats and my low back is real spicy from a combination of things yesterday. Brent convinced me to do the 10am class today with him. I haven’t been to a class at Survival Fitness in 2 months!

Warm-up

10 Rounds of Tabata Choice

Partner WOD

1 person working at a time

  • 100 C&J (115#)
  • 100 DU
  • 100 Back Squats (115#)
  • 100 Burpees
  • 100 Hang Power Cleans (115#)
  • 200 Bulgarian Split Squats (100 each leg)

Record time, rest 5:00, and continue to bonus rounds.

  • 1:00 MAX HSPU
  • 1:00 MAX Deadlifts (115#)

Rest 1:00

  • 1:00 MAX C2B Pull-ups
  • 1:00 MAX Bench Dips

For each rep completed in the bonus rounds, subtract a second from the recorded time.

We finished the 100s in 33:18. I did 18 HSPU, Brent did 46 deadlifts, I did 19 C2B, and Brent did 51 dips, so our score time would be 31:04. I like these partner workouts with the rest because it turns them into intervals and you push hard for each other. My wind held up pretty good, so my training must be working at keeping my conditioning at an acceptable level.

Very Welcoming at CrossFit Swell

I was back at CrossFit Swell in Dorado, Puerto Rico at 7:30 this morning. We are switching over to another island for the rest of the week so it was my last chance to hit the box. Maybe I’ll go for a run or something on Thursday and/or Friday.

Warm-up

  • Tabata Mash-up (3 Rounds)
    • Jumping Jacks
    • Dips on Ground
    • Chest to Deck Push-ups
  • 20 PVC Pass-thrus
  • 10 PVC Reverse Grip Pass-thrus
  • Arm Swings & Pot Stirrers
  • Wrist Stretch on Ground

WOD

  • Run 200m
  • 30 Ring Dips
  • 30 Burpees
  • Run 400m
  • 20 Ring Dips
  • 20 Burpees
  • Run 800 m
  • 10 Ring Dips
  • 10 Burpees

Finished in 16:28. Soaked in sweat again. I did all of the burpees unbroken, and mostly sets of 4 or 5 on the ring dips.

Since class was broken into two groups to do the WOD, I jumped on a rack after the workout to get in some strength work.

Shoulder Presses

  • 10 @ 45#
  • 5 @ 95#
  • 5 @ 105#
  • 5 @ 115#
  • 5 @ 125#

It has been great visiting a box in another country. Awesome people. Wouldn’t even take any money for a drop-in from me and told me multiple times “this is your house.”

Loving the Squats

Chest, shoulders and back are sore from yesterday. In at 10am again though.

Warm-up

  • 5:00 Air Dyne
  • PVC Pass-thrus

OLY

Snatch day!

Did a few passes through the positions with an empty bar to warm-up.

E2M

  • Snatch
  • Hang Snatch
  • High Hang Snatch

95-105-115-125-135-140

Didn’t miss any, but the high hang snatch with 140# was pretty sketchy and required a few steps to save. PR for the high hang in this complex!

EMOM

  • 1 Snatch

145-150-155-160-165, all makes.

E2M

  • 1 Snatch

Started to run into trouble here. 170 – F, 170, 175 – F, 175 – F, 175. I wasn’t pulling the bar back enough and locking out good.

Strength

Back Squats

  • 10 x 45#
  • 5 x 135#
  • 5 x 225#
  • 5 x 255#
  • 5 x 275#
  • 5 x 295#
  • 10 x 185#

Got into that happy place of almost passing out with 275 and 295#, bit that’s a 5RM PR.

Shoulder Press

  • 5 x 45#
  • 5 x 95#
  • 5 x 105#
  • 5 x 115#
  • 5 x 125#
  • 5 x 130#
  • 3 x 135#

So weak up top.

WOD

3 Rounds

  • 10 Burpees
  • 20 Wall Balls (10′ target, 20# MB)

Everything unbroken for a time of 4:18. Last round of wall balls sucked after back squats.

Finisher

6 Rounds

  • 45m Sled “Sprint” (225# load + 25# sled)
  • Rest 1-2m

Fun! Good way to finish off the long session, going into a rest day.

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.