Clean & Jerk

Still Dark

Woke up at 4:30 and couldn’t get back to sleep. After an hour, I had enough. Got up and headed out to the garage.

Ski Erg

3,000m @ 92% of 2k pace (2:09)

Ended up with an average pace of 2:07.9/500m for a total time of 12:47.6. Kind of nice to already have that done at 6am.

Had a chiropractor appointment and then went straight to the 4:30 class.

Power Clean & Push Jerk

5×45#
5×95#
3×135#
3×165#
3×185#
E20S for 4:00 (12x)
- 1×205#

Last 3 reps with 205# started to feel some fatigue. The bar was crashing a little and I couldn’t go right from the clean into the push jerk. Had to stand it up for a second and then get it. Felt solid though.

6 Rounds

5 Cleans (135#)
5 Evil Wheels
5 Burpees
30s Rest

All touch-n-go on the cleans and fast burpees. Evil wheels were a rest because they take me a long time with my height. Every round was under a minute for a total time of 7:58.

5 Rounds with partner (alternating with slam ball being the time for the OH hold)

20 Slam Balls (25#)
OH Hold

Did the first two rounds of holds with the Earthquake bar and no idea how much hanging on it in KBs, then held a 45# overhead for the next 2 rounds, and back to the bar for the final round. Shoulders were smoked!

8 Below

I woke up and checked my phone to see what the temperature was like.

negative-8

Almost went back to sleep, but got moving and went to the gym. Only one there this morning so adjusted to suit my liking. 🙂 Did some bottom squat holding and then 10×45#, 5×75#, and 5×95# shoulder presses to warm-up.

10:00 EMOM

Odds: 5 Shoulder Press (115#)
Evens: 20s Row

Front squats were programmed but my legs are shot from Super Squats. Didn’t feel like going heavy so I kept the shoulder presses light. Went harder each round on the rower, getting 107-109-110-111-113 meters.

5 Rounds

40 DU
20 Sit-ups
20 Russian Twists (45# plate)

Nice change of pace using a plate instead of a kettlebell. I had 2 stupid misses on dubs. After 1 rep in the first round and after 2 reps in the final round. I hate those kind of misses because it’s just a lack of concentration. Finished in 9:04. Was nice that this workout was pretty much just about moving. Was out of breath but didn’t really break a sweat.

Back in the evening to talk about the Open and then do some more work.

Row

12:00 @ 5k pace (1:57)

Kept the average pace under and ended up around 1:56.4 I think for 3,099 meters.

Grabbed a bar and did 5 hang power clean and jerks (45#) and 5 power clean and jerks (95#).

7 Rounds

5 C&J (115#)
10 Box Jumps (24″)
1:00 Rest

Finished at 9:40 with round times of 30, 34, 32, 31, 31, 31, and 31 seconds. Not sure why round 2 was so slow. The clean & jerks felt great and were all unbroken. I missed a box jump in the last round or I think it would have been the fastest round. Box jumps are quickly coming back, which makes me pumped. My calves are shot after super squats, double unders, jerks, and jumps.

4 Rounds NFT

25 Back Extensions
25 Shoulder Taps

Whoops, I had 20 back extensions per round written in my plan but never checked it. No wonder my low back was feeling so pumped at the end of each set.

Feelin’ Slow

Why am I feeling so tired? Especially after a rest day. Went to CFI at 10 and spent almost 3 hours there.

Reverse Hyper

3 Sets

10×210#

Positons with 20kg
2x40kg
2x60kg
2x70kg
2x80kg
2x90kg
2x2x100kg

Felt heavy and slow so I didn’t push it. I even “Clarked” one at 100kg, which I never ever ever miss. 😦

Back Squat

10×45#
5×135#
5×205#
5×225#
5×245#
5×265#
5×285#
5×295#
5×305#
5×315#

Felt like I needed to redeem myself after the C&J performance. Last rep didn’t feel so great, so I knew that was a good place to stop. I think it’s a 15# PR for a set of 5 after looking at my records, so I’m pumped about that.

Conditioning

5 Rounds

500m Row @ 2,000m PR pace (< 1:45 for me)
30s Rest
100m Row (very easy)

Needed that. I wanted to quit after the second round though. No additional rest after the 100m, so it went right into the 500m. Pretty sure this is a Hinshaw workout.

Accessory

15 MU Pulldown (blue band, 7’1″ bar, 8″ seat)
15 Back Extensions (33#)
10 Reverse Hyper (210#)
15 MU Pulldown (blue band, 7’1″ bar, 8″ seat)
15 Back Extensions (33#)
10 Reverse Hyper (210#)
15 MU Pulldown (blue band, 7’1″ bar, 8″ seat)

Oh boy, that blue band is no joke. I tried it at first by just sitting on one 45# bumper. NO BUENO! Manageable on two bumpers, but had to cut to 15 reps instead of the 20 I had been doing with the red band. Trying to keep the pull fast and work the quick sit-up into it too. My low back was starting to feel a pump so I only did 2 times through the back extensions and reverse hypers. Did some rolling on my back before heading home.

“Death” is Appropriate

I’m feeling those banded ring pulldowns through my back and arms. Legs feel the squats a bit too.

Warm-up

Crossover Symmetry Activation
Rolling lower back
Bottom Squat Hold
Shoulder mobility

Death by C&J

With a continuously running clock…

1 Clean & Jerk (135#) in the first minute
2 Clean & Jerks (135#) in the second minute
3 Clean & Jerks (135#) in the third minute
Continuing this for as long as you are able.

I’ve only done this once, 2.5 years ago, and I only got 4+4. Today I did touch and go through the 4th round and switched to singles in the 5th minute. Ended up getting 10+9. Almost a full “Grace” in the last 3 minutes. Gets so brutal at the end. My goal was to be able to make it through 10 so I’m really happy with that.

Skills

8 Rounds (Tabata)

20s T2B
10s Rest

2:00 Rest

8 Rounds (Tabata)

20s DU
10s Rest

I got 57 toes to bars and 209 double unders.

Conditioning

21-15-9

Deadlift (185#)
Box Jump (24″)
Wall Ball (20#, 10′)

Was feeling pretty beat early on with this. Took me 7:06. Huge leg burner!

Accessory

100 Shoulder Taps

Did them in 4 sets: 30-30-20-20.

35

It’s my birthday!

Headed to the gym at 4 for a bro session.

Warm-up

Rolling and Stretching
500m Row
3x10x210 Reverse Hypers
Bottom Squat Hold

Clean & Jerk

2x3x40kg
2x50kg
2x60kg
2x70kg
2x80kg
2x90kg
1x97kg
1x102kg
1x105kg
1x108kg
1x110kg
1x113kg
1x115kg
1x118kg (PR)
1x120kg (PR)

My jerks still got pretty terrible in the last few as I knew it was getting heavy. Almost more of a push jerk really, without much dropping under the bar. Cleans were easy. My shoulder started to feel a little funky so I stopped the jerks there and did a couple more lifts. 120kg is about 265#, which is a 10# PR on my C&J as well as my jerk. Damn that was a lot of lifts! Alex and I were going lift for lift, which was a lot of fun and a good push.

Clean

1x123kg (PR)
1x125kg (PR)

Had never even attempted more than 265# before so these were both first tries. Not much trouble. About 275-276#. I’ll take PRs in 3 lifts in one day. 🙂 Didn’t chicken out on any of the weights either for a 100% day.

Jumped back on the reverse hyper for 3x10x210 to protect my back.

On Break

Well, my back held out. No issues overnight. Super happy about that. Hamstrings are still sore though. In for the 9am class.

Warm-up

Bottom Squat Holds
Foam Rolling
Shoulder stretching

I should have done Crossover Symmetry. Need to get that back into my routine, because my shoulders are not doing very well.

Strength

OHS

5×45#
5×95#
3×115#
3×135#
1×155# (then Fail)
3×155#
2×175# (then Fail)
2×175# (then Fail)

Garbage! My overhead squats keep getting worse and worse. I need some major shoulder stability work.

Conditioning

5 Rounds

6 Power Cleans (95#)
5 OHS (95#)
4 Ring Dips

Short little sprint wish a suggestion to use 50-60% of the OHS weight. I’d already decided that 95# would be ideal for this workout no matter what. It allowed me to go unbroken, but not without having to fight the demons in my head telling me to put the bar down in the last two rounds. Did everything unbroken and finished in 4:07. I wanted to try using a clean/jerk grip for the OHS, but after trying and failing on the first rep, that plan quickly changed.

8 Rounds (Tabata)

20s Wall Balls (10′, 20#)
10s Rest

Got 10 reps every round.

Went back in the evening for some lifting. Warmed up with 2x10x210# on the reverse hyper, bottom squat holds, and light stretching.

Weightlifting

15-20 minutes to work up to a heavy C&J (~90%)

5×45#
3×95#
2×135#
2×165#
1×185#
1×205#
1×225#
1×245#

Felt pretty easy so I went with it for more than 90%, up to 95%. No problem. 🙂 I think it’s time to

E30S 4:00

C&J 80% (205#)

Rest 1:00

E20S 4:00

C&J 75% (190#)

Rest 1:00

E15S 4:00

C&J 70% (175#)

I took this lifting workout from NOMAD. Thought it looked like fun and it was! The first section was pretty easy. All reps were power cleans and push jerks. After a couple reps I started transitioning right from a power clean into a push jerk without any reset. Then did all of the reps that way for the next 2 sections. I probably should have gone a little heavier since my max C&J is low compared to my strength numbers. Wasn’t in danger of missing any reps here. The 2nd and 3rd sections definitely got spicier and that 15 seconds goes fast at the end. I love workouts like this. Would be really interesting to try this in reverse.

Done with work until January 5th! 🙂

The LBC

Made it to Long Beach last night. Spending 9 nights out here to visit my brother. Went to CrossFit Intersect this morning for the 8:30am class. Love this weather! My brother is less than a mile away so it was nice to walk there.

Warm-up

800m Run
2:00 Rest
800m Run
Burgener Warm-up (45#)
2x 2 Hang Cleans + 1 Push Jerk (95#)
2x 2 Hang Cleans + 1 Push Jerk (135#)
2 Hang Cleans + 1 Push Jerk (165#)

Haven’t run in over a month. The route is between 700-750m according to gmap-pedometer.com, but felt good to get the legs moving under me.

Weightlifting

8:00 EMOM

2 Hang Cleans + 1 Push Jerk (185#)

Felt really good!

Conditioning

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

Deadlifts (225#)
C2B Pull-ups

All deadlifts unbroken and set of 10 pull-ups unbroken. Every other set of pull-ups broken into 2 sets until the set of 3. I had to switch to kipping in the round of 5 or 4. Finished in 7:32.

Really good box. Probably the neatest one I’ve visited as far as the split of CrossFit, lounge, weightlifting, locker, and conditioning areas. Not charging me a drop-in either, which is awesome! All I have to do is leave some reviews online. 🙂

Going to Miss Sundays

Love my Sunday workouts, but probably won’t be home for the next three weeks. 😦

Warm-up

1,000m Row (4:21)
Bottom Squat Hold
Stretching

Gymnastics

10:00 EMOM

3 MU

Felt really good today! Maybe because it was the first thing and I was so fresh. I started working more on the push away at the top while finishing the dip. I think it helped generate more momentum. No real risk of missing any reps today.

Explosive Training

10:00 EMOM

Odds: 3 TnG C&J (155# for 3 rounds, 165# for 2)
Evens: 3 Box Jumps (38″)

Repping out those weights was tougher than I expected. The box jumps weren’t really that hard.

10 Rounds

10 Plyo Lunges
8 Skater Jumps
6 V-ups

Pretty quick one and not that hard. Took me 6:01.

2:00 Burpees
4:00 Rest
2:00 Burpees

I got 40 and 39.

2014-11-23-crew

Michigan Jerks

Went to Mockingjay Part 1 on Thursday night so didn’t get much sleep. Needed that full rest day yesterday and got a massage too. Ended up going to be before 9pm, which never happens. Hell, being in bed by 10 in extremely rare.

Warm-up

1,000m Row (4:26)
Bottom Squat Hold
Jerk Footwork Drill

Weightlifting

Split Jerks

5x20kg
5x40kg
3x50kg
3x60kg
3x70kg
3x80kg
3x85kg
3x90kg
3x93kg

2014-11-22-michigan-jerk

2 Clean + 1 Split Jerk (Blocks below the knee)

50kg
60kg
70kg
80kg
90kg
100kg

Feeling more and more comfortable with the jerks. Slowly adding more weight. Trying to work on dropping under the cleans faster too.

Strength

Front Squat

5×135#
5×185#
5×215#
5×235#
5×255#
5×265#

Conditioning

2,500m Row

Nothing crazy. Wanted to get the heart rate up for a bit and keep the pace under 2:00/500m. Finished in 9:51.2.

Full of Grace

Enjoyed the extra hour of sleep, even though I was in bed by 11. Feeling better about myself now that I’m waking up at a decent time again. Super Sunday at 11am.

Warm-up

1000m Row (4:21)
2×50 Band Pulls (red)
5×45# C&J
5×95# C&J

Benchmark Test

“Grace”

30 C&J (135#)

Last August I did a 3:03. Was hoping to get under 2:30 today. Did 10 unbroken and then all singles. Had 15 reps in at 1:00 and finished in 2:17, which is a 46 second PR! I attribute a lot of that to the Thruster Attack, but also to the combination of Kevin’s CFi programming and the extra work I do. I’ve been making huge progress the last few months.

Gymnastics

1/2 of “Tabata Something Else”

4 Tabata Pull-ups
4 Tabata Push-ups
4 Tabata Sit-ups
4 Tabata Air Squats

I did 43 pull-ups, 45 push-ups, 42 sit-ups, and 58 air squats for a total count of 188. Originally had planned on doing the full benchmark workout, but when several people showed up late to delay Grace I adjusted. At the end of the day it turned out to be a great call.

Strength

5 Sets

10 Good Mornings (95#)
4/4 Barbell Step-ups (95#, 20′)

Went right from the good mornings into the step-ups since the bar was already on our back. Nothing super heavy.

Monostructural Conditioning

250m Row
~3:00 Rest

I busted ass on the first one, seeing a new low of 1:15/500m on the pace at one point. Couldn’t keep up that pace for the remaining 3. Times were 40.4, 43.3, 43.5, and 43.8. Quads and ass were burning up at the end of those last two intervals.

Nowhere for any body part to escape today. Walked out feeling pretty beat.