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.
Stations
After that, we did about 15 minutes of mobility work.
Fun little one. Finished in 5:35.
Today we competed in the 4th Great Lakes Bay Regional Throwdown {GLBRT}, which was held at Survival Fitness Bay City. We won the 3rd a few months ago, so were hoping for another good finish.
10:00 Cap
200 wall balls for time.
Women 16# 9′ target. Men’s 20# 11′.
1 person working at a time.
5 burpees EMOM (whole team).
I think we finished in 7:53 to tie for first place.
10:00 Cap
Part 1:
30 Box Overs (24/20)
Part 2:
“Grace” (135/95)
Part 3:
“Isabel” (135/95)
Part 4:
30 T2B
One Athlete working at a time. There is no requirement on how many reps each athlete needs to complete. There will be two bars provided for the WOD.
We crushed this one and even though I didn’t think I was going to be able to do touch-n-go snatches, I got 2 without trouble in the warm-up and was excited! I was able to get sets of 4-3-3 I think in the workout. We took first and finished around 4:30 I think.
10:00 Cap
63-45-27
Thrusters(95/65)
Pull ups
– One person working at a time.
– Each teammate must complete a thruster and a pull-up in each round.
Not our greatest, but we still took 5th with a time of 7:33-ish. Put us in a tie for first heading into the final event, which was for the top 6 teams.
Must choose one person for each part, each teammate must be used.
Part 1:
3:00 AMRAP
Max Air squats
Rest 1:00
Part 2:
3:00 AMRAP
Air Dyne calories
Rest 1:00
Part 3:
3:00
Max deadlift
Rest 1:00
Part 4:
3 min AMRAP
Meters rowed
Score = squats + calories + pounds + meters.
– To make the dead lift more fair, we will subtract the dead lifters body weight from their final dead lift. They will be weighed on spot.
– Teammates CAN help the dead lifter load the bar.
I really liked our chances going into this one. We brought home the belt with 1st place in this event for the overall win! The crowd really got me going and I ended up setting a 15# PR on my deadlift with a pull of 515#.
Really fun day!
I’ll add more pictures later once everyone posts them on Facebook.
Starting keeping track of food yesterday in an attempt to eat following some of the Eat to Perform guidelines. A lot more carbs than I’m used to eating. Went in at 10am to lift with Kevin.
More snatching! Did my typical 5:00 with 45# on the training for position work and then got into the snatches. Had no plan going in, but wanted to try to set another PR.
When I get up there I have to remember to be explosive and not focus too much on dropping under it. I also need to stay patient with standing up. Was frustrating with so many misses, but mission accomplished. Ten more pounds for a body weight snatch!
Wanted to do back squats, but didn’t really have a plan for them either.
Wasn’t expecting that, especially after already doing so many singles. Felt good to have my squat back. Kevin pointed out that I’d let my elbows drift back sometimes on the way up, which caused my forward lean and ugly squat. I was able to keep it pretty solid after that, but it happened on 335# lift and I was able to power through it.
Back at 7pm to workout with a class.
3 Rounds
10:00 EMOM
Today I learned that the RDL is not another name for a stiff leg deadlift, which I always thought was the case. I’ve always been doing SLDL and calling them RDL. Whoops!
Here are some short demos and explanations from Catalyst Athletics for each type of deadlift:
10:00 EMOM
Trying to use the chin-ups to work my biceps to help out my elbows, which hyper-extend. The right one has been getting achy for a few weeks due to all of the snatch volume.
12:00 AMRAP
Two minutes longer than Open WOD 13.2, but I got about a round less. I did all box jumps until the final round, which I think gassed me a lot more. I never took a break during the Open, but took quite a few today. Managed to get 7+26, but was expecting more. I did all of the push jerks and deadlifts unbroken without a problem.
Went to the 6pm class.
Felt solid.
3 Sets
Wow, those GMs lit up the low back!
5:00 AMRAP
Rest 3:00
5:00 AMRAP
Rest 3:00
5:00 AMRAP
We paired up and just switched back and forth between movements, so maybe got a little extra rest here or there depending on the movements. I was paired up with Matt, so didn’t really get extra rest except for waiting on him on the first set or two of burpees. I did 3+12, 3+6, and 2+11. That sucked!
Stayed after and pulled the sled with 115# total for 1/2 mile in 9:46.
Went over to the Bay City box during open gym.
Still working on the snatches. Really need to start getting in some clean and jerk work too.
If I was feeling good I was going to work up and maybe go for a PR, but my shoulders are still rocked from Thursday and Friday.
I was going to try some max sets of pull-ups, but I kept losing my rhythm after 8 reps. Did about 4 sets like that.
Tried part of an event for next Sunday’s team competition with Katy.
4:00 AMRAP
We alternated minutes and I got about 25 wall balls in during each of my minutes.
6 Rounds
Racked up 88 calories. Legs were dog tired from all of the squats.
6 Rounds
So much easier to maintain a good pace from interval to interval than the damn Air Dyne. Started a little slow on the first round, but picked it up and was consistent the rest of the way.
In at 9am with the day off work since I’m heading to Kalamazoo for a wedding.
Still struggling with the right arm. 200# went up easier than 195# though when I focused on keeping the elbow in a better position.
Looks like my OHS are back. I was in the hole on the 4th rep with 190# but lost it coming up.
I’ve actually been thinking about testing this one. It’s been over a year since I did a 6:44, which was actually my first time doing it. Did a 6:16 today and it didn’t feel that bad once it was over. I was shooting for something close to 20 burpees in the first minute and got 17, which I thought I could sustain. Slowed down a bit, but should have pushed harder.
5:00 EMOM
Struggled on the last set.
In at 10am by myself this morning. Everyone else bailed.
Did 5:00 of snatch position work with 45# on the training bar, a couple of quick snatch singles with 95#, and then started doing a snatch single EMOM. Not a big fan of snatching heavy without anyone around, but oh well.
Had 185# up over me but was too soft and too far forward. Rested 3:00 and gave it another shot with a similar result, but the first attempt was better. I’ll get it next time.
I should have went for more here, but haven’t done them in weeks.
4 Rounds
Felt solid on the rower. Didn’t want to over do it, with plans to go to class at night.
Went to the 7pm class.
3 Rounds
Warmed up with 10 @ 45#, 5 @ 95#, and 5 @ 135#.
Ass To Grass! Back using the weightlifting shoes today to help me out with my squats and stuff. Squats are feeling better finally.
15-12-9
Finished in 4:10. This was just 9 reps of each short of being “Diane” but 9 reps of each more than the 12-9-6 I did in 5:18 back in November. Over a minute faster with 18 total reps extra. I’ll take that improvement! I can probably finally knock out the real “Diane” in a respectable time now.
Rest 4:00
15-12-9
Did this one in 3:41. Liked these WODs!
3 Rounds
Good work to improve shoulder strength and stability.
Took a rest day yesterday and walked 18 holes of golf. Woke up today feeling more beat up than I should. In at 10am to test my deadlift.
3:00 Row
Snatches
My snatch is feeling really good lately. I was planning to do 135# for 5:00 but it was feeling good so I stopped and started bumping up the weight. That was a 10# PR. Looking forward to trying more.
Deadlift
My old PR was 455# in April, so this was a big jump. The 425# lift hit me hard for some reason, even though I’ve pulled it for 3 several times before. I saw sweating and light-headed, so took a long rest before the 475# attempt. If Kevin and Matt weren’t there pushing me I was going to go for 485# or so next, so I’m glad they talked me into the 500# attempt.
Back to Survival Fitness at 5pm for a class.
Kept it light and fast. Didn’t need any more heavy weights after the morning session.
10:00 EMOM
The HSPU felt good today. Probably should have done a deficit, but I already put in a lot of work and had an idea of how bad the WOD was going to be, so I backed off a bit.
The burpees were horrible. Slowest ever! Finished in 19:12.
Was planning to have a rest day, but that’ll be Wednesday instead. Went to open gym at 8pm.
450m Run
This was a fun little one. I estimated it would take about five minutes, which was right on the money. I had a DU miss in the round of 50 and one in the 40, finishing at 5:02.
30-20-10
My estimate was way off on this one. I figured it would be close to 10 minutes and I finished in 7:37. Felt pretty solid with push presses for 95# and then push jerks for 115# and 135#. Just kept moving on the box jumps and then pushed the pace on the last 10.
I did 3 sets (15-10-10) of OH Shrugs with 30# DBs. Trying to strengthen the opposite muscles worked in the bench press.
Upper legs are really sore from yesterday. I did a heavy sled drag at night that I’ve updated yesterday’s post with, but Louie Simmons says they don’t make you sore, so I guess it has to be from the squats and snatches I did. It was over a week since my last squatting session so maybe it was all from squats. Went in at 10am this morning and trained with Kevin. We really packed everything in and finished in well under 90 minutes.
Felt good today and I was able to get 10 reps for an estimated max of 173#. I was only able to get 8 @ 125# in the first cycle, so that’s a big step up.
3 Sets
10:00 EMOM
Did the first round in 20 seconds and got a little slower each round until about round 5 and then was able to keep pace at 25 seconds per round. We definitely don’t do enough burpees. They are great for conditioning and this is a fun little interval workout.
My hips held me back after 37 reps on the T2B, having to go to sets of 3s and 2s or I would start failing to get my feet up to the bar. I hit the wall on HSPU even though I never did a set of more than 4. Had to do singles for the last 4 reps, which was super slow. Box jumps and sit-ups were unbroken. Double unders weren’t my greatest today. Took me 18:10 to finish.
Really solid training session.
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