Tag: clean

18.2

I was so good at not getting worked up going into the workout last week, but I was feeling it most of the day today. I’m going to blame it on the damn burpees.

Warm-up

  • Bottom Squat Hold
  • Jog
  • High Knees
  • Butt Kicks
  • Dead Hang
  • 5 Power Cleans (45#)
  • 5 Front Squats (45#)
  • 5 Power Cleans (95#)
  • 5 Dumbbell Squats (35#)
  • 3 Bar-facing Burpees
  • 3 Power Cleans (135#)
  • 2 Power Cleans (165#)
  • 2 Bar-facing Burpees
  • 2 Power Cleans (185#)

The reps and order of that warm-up are probably way off.

CrossFit Open Workout 18.2 & 18.2a

12:00 Clock

  • 1-10
    • DB Squats (50# DBs)
    • Bar-facing Burpees
  • Max Clean in remaining time

I felt like I started off with a pretty steady pace. Things seemed to deteriorate in round 5 or 6 though. Having to jump back and forward on the burpees really adds up and is much different then stepping back and up, which I’ve done in previous years (and still scored horribly). The squats felt fine even in the set of 9 and 10, but it was hard getting myself to pick up the dumbbells each round. My time was a disappointing 9:44 when I was shooting for something around 8:00. Oh well.

Historically my worst Open scores have been when there are box or barbell-facing burpees. All of that extra movement and stepping allows me to move just that much slower and it quickly adds up on the clock. Give me any other style of burpee and I can keep moving a lot better. I mean, fuck, a year ago I did 100 bar-facing burpees in 8:23. The squats should have been much faster here even with the transition time. My conditioning was much better last year though too.

Enough about fucking burpees. I had my bar loaded with 207# and planned to go 237 and then maybe 257 and 267. I also had no intentions of squat cleaning anything because I knew my back would be taxed from the 10 rounds. I’m actually pretty good at power cleans anyway.

The 207 wasn’t exactly light, but it got me on the board. I had the guys start loading 237 and decided to have them load 5# more on each side because I had to beat Weston who he smoked me on the metcon this morning. I wasn’t sure if I’d make another lift. I made the 247 and then made 257. Some of the widest stances I’ve ever had catching a power clean. 🙂

Am I disappointed enough for a redo? Hell no! #OneAndDone

Jump and Push

Felt roughed up when I woke up on Monday. It could be my lack of sleep lately. I need to stop staying up so late. Tuesday I was just tired from the sleep thing so I rested again. Get to bed earlier last night, but still later than I wanted. Went to the 4:30 class today.

Warm-up

5 Sets

  • 4 Tall Cleans
  • 4 Hang Power Cleans
  • 50 Jump Rope
  • 10 DU

Used 45-45-75-95-115. Then warmed up with power clean doubles at 135-165-185.

Weightlifting

12:00 EMOM

  • 1 Power Clean

Every 2 minutes I increased weight, so it was 205-215-225-235-245-255.

Conditioning

24:00 EMOM (alt)

  • 30s DU
  • 30s HSPU
  • 30s Box Jumps (30″)
  • 30s Push-ups

The thirty seconds of rest was nice to let me keep putting up good numbers and gave me time to record my scores after everything. Never missed a double under and never came off the wall on handstand push-ups. I got into a nice rhythm with step down, step down + back, step in, and jump on the box. Push-ups were mostly in 3 decreasing sets.

10 Rounds

Went to the 4:30.

Warm-up

10:00

  • 5/5 Single Arm KB Front Squat (26#)
  • 15 Hollow Rocks
  • 5/5 Half Kneeling Bottoms Up KB Press (26#)

Got through 5 rounds.

Strength

Front Squat

  • 8×45#
  • 4×95
  • 4×135
  • 4×165
  • 4×185
  • 2x4x205

Felt a little weird with my first set of 205 so I didn’t go up to 225 like I wanted. Wore a belt for the last 2 or 3 sets.

Conditioning

10 Rounds

  • 4 T2B
  • 3 Power Cleans (135#)
  • 2 Push Press (135#)
  • 1 Jerk (135#)

Dropped every clean from the beginning. If we hadn’t done the front squats I think I would have tried to go unbroken. Finished in 7:01. Anything with a high number of rounds like that gets intimidating, but it was a good one.

Squat ‘Em

Still very sore and feeling my obliques today. Went in early before the 4:30 class to get the Active Life work done.

Active Life – Single Leg Bias

Warm-up

  • 10 Eccentric Knee Flexion (30#)
  • 10 Paused Wall Balls (3 second, 20#, 10′)

Workout – 6 Sets

  • 80m Single Arm Farmer Carry (62#)
  • 1:00 Rest

Alternate arms each time so 3 sets on each side. My rests were shorter to make sure I got done.

Class Warm-up

5 Sets

  • 4 Clean Pulls
  • 3 Tall Cleans
  • 2 Front Squats
  • 1 Hang Squat Clean

Used 45-45-75-95-115 for these warm-up sets

Weightlifting

Squat Clean

  • 0:00-8:00 Find heavy single
  • 8:00-10:00 Rest
  • 10:00-16:00 Every 30 seconds – 1 rep @ 85% of heavy single

Did 135-165-185-205-225-245 and actually squatted today; figured I shouldn’t tweak my back two weeks in a row. I don’t remember the last time I’ve done over 200 for the squat version. I think I powered this much a month or two ago. Could tell I was hesitant to drop under the weight, but it felt good. Not used to squatting much of a load so I felt slow coming out of the hole. Used 205# for the E30S work, which was no problem.

Conditioning

16:00 AMRAP

  • 12 Burpee Box Jump Overs (24″)
  • 8 Toes to Bars
  • 48 Double Unders
  • 8 Chest to bar Pull-ups
  • 12 Wall Balls (20#, 10′)

Yuck. The burpee box overs got slow of course. My dubs were not on point at all. I was doing a lateral jump due to space.

Active Life – Back Max

8 Rounds – Unbroken

  • 10s Bent Knee Hollow Hold
  • 10 Lemon Squeezes

I was only able to make it through 4 straight rounds last time, but I got them all today. I did get pretty slow on the lemon squeezes, but kept it going. Finished in 4:30.

Not a Fav

In to the gym tonight since I won’t be here this weekend.

Active Life – Singe Leg Bias

Warm-up

  • 10/10 Lateral Step Overs
  • 3 Sets
    • 8/8 Eccentric Ankle Dorsiflexion

Workout – 3 Sets each arm

  • 10 One Arm KB Front Squat (53#)
  • 10 Groiners
  • 1:00 Rest

I was out of breath from this.

Conditioning

  • ** EMOM – 7 Wall Balls
    • 25 Burpees
    • 25 Power Cleans (135#)
    • 25 Burpees
  • 5:00 Rest
  • 21-15-9 Thruster (75#)
  • 42-30-18 Sit-up

Took me 7:49 to finish the first part so I ended up doing 56 wall balls. Thrusters felt really good. Finished the entire workout at 18:21.

Active Life – Back Max

12:00 for quality (2 breath holds)

  • 10 Alternating Bird Dog
  • 10 Alternating Dead Bug
  • 20 Side Plank

Decided to set the clock for 15 second intervals instead of trying to do all of the breath + rep counting, figuring there would be enough time wasted switching sides. Problem is that bird dogs and dead bugs are almost an instant switches compared to side planks, which waste about 5 seconds. It was too long and had to start taking rests after 10 seconds on the dead bugs after 5 or 6 of them. Side planks weren’t an issue, though still tough. With the clock running that way got through an entire round and 8 bird dogs. This is my least favorite of all of the back work sessions.

12 Days of Christmas

Ankles still feeling Sunday’s shuttle sprints. Sore calves (from the Eccentric Ankle Dorsiflexion work on Monday?) and later in the day yesterday I started to feel my glutes probably from the single leg deads.

Went in to the 5:30 today because we were having a potluck after. I warmed up with some bottom squat hold, should stretching, and a few reps of some of the movements from the workout.

“12 Days” – Partner

Works just like the song. Do the 1 rep movement, then 2-1, then 3-2-1, etc.

  • 1 Bear Complex (115#)
  • 2 Deadlifts (115#)
  • 3 Power Cleans (115#)
  • 4 T2B
  • 5 Box Jumps (24″)
  • 6 Burpees
  • 7 Goblet Squats (53#)
  • 8 KB Snatch (53#)
  • 9 Wall Balls (20#, 10′)
  • 10 Push-ups
  • 11 American KBS (53#)
  • 12 Thrusters (115#)

** One partner must always be holding a 45# plate any way you want.

Teamed up with Weston. Took us 19:13 to finish. Without the plate hold, which would have completely changed things if you had to hold it overheard, this would have been a lot different because you would be able to alternate movements a lot and speed through. Maybe keep the 3-2-1 part as one movement and then you’d be getting different parts of the workout each round.

15th of December

My quads and glutes are a little sore from yesterday.

Active Life – Single Leg Bias

Warm-up

  • 3:00 Airdyne

Went 0.91 miles.

Workout – 10:00 for quality

  • 10 Samson Walking Lunge
  • 15 RKB Swings (53#)
  • 10/10 Lateral Leg Swings
  • 5/5 Lateral Box Step Ups (30″)

Got through 3+25.

Conditioning

Picked this out of the BTWB Fitness Level Workouts in the Light category. Warmed up with 5 hang power cleans at each of 45, 95, and 115 pounds.

3 Rounds

  • 15 Hang Power Cleans (135#)
  • 15 Burpees

Went 9-6 on the cleans each round and finished in 6:14. Too much resting.

Active Life – Back Max

3 Rounds

  • 2x 10s/10s Standing Straight Leg Hold
  • 10 Lemon Squeeze
  • 10s L Hang
  • 10 GHD Hip Extension (2 second hold at top)
  • 20s/20s Samson Stretch

I did the L hangs on my fat pull-up bar, which was no big deal for only 10 seconds. The hip extensions were much easier this time.

More Snatching

Went to the 4:30 class. Not doing any single-leg bias work today.

Warm-up

  • Bottom Squat Hold
  • PVC Passes
  • Air Squats
  • Stretching
  • 3 Sets
    • 3 Hang Power Snatch
    • 3 Hang Squat Snatch
    • 5 Burpees

I used 20-25-30kg for my sets.

Weightlifting

All power snatches for me (or at least for heavy reps) until my back is feeling much better.

  • 3x40kg
  • 3×50
  • 3×60
  • 65
  • 70
  • 75
  • 80
  • 83
  • 3 @ 80

Wasn’t feeling the greatest with the 83 (183#), so I dropped off a bit and did some drop sets.

Conditioning

3 Rounds

  • 20 Hang Power Cleans (95#)
  • 20 Front Squats (95#)
  • 20 Push Presses (95#)

Wore my belt. My sets were all over the map. Rested more than I should have and finished in 10:47.

Active Life – Back Max

12:00 for quality

  • 10 Alternating Bird Dog
  • 10 Alternating Dead Bug
  • 20 Alternating Side Plank

Each rep was counted by doing a 2 breath hold and then switching sides. Harder than expected. I can see how this stuff is supposed to help with core stamina. Got through 10 side planks in the 2nd time through.

Active Life Membership

I forgot my sister was coming to town for the night so I decided to take a rest day yesterday. I saw that Active Life had memberships at 50% off for the year (making it $100), so I sent in some info about my back issues.

We see this a lot when athletes have a left-to-right imbalance (we call it a single leg bias) combined with poor midline stabilization and postural stamina.

To correct it we recommend our Bulletproof Single Leg Bias and Bulletproof Back Max programs.

Both are included in an Athlete Membership.

Link: https://performancecarerx.com/specials/

Do BP Single Leg Bias before you workout and BP Back Max after.

Try to get 3-4 BP Single Leg Bias and 4-5 BP Back Max sessions in per week.

When you finish BP Single Leg Bias contact us and we’ll help decide where to go next.

So now I have some homework! It’ll be easy to incorporate in my home workouts and I’ll get there early or replace the programmed warm-up when I attend class at the gym.

Active Life Warmup

  • 30s/30s Sciatic Nerve Flossing
  • 5/5 Stagger Stance Good Mornings (75#)
  • 30s/30s Sciatic Nerve Flossing
  • 5 Sumo Inchworms

Active Life Single Leg Bias

3 Sets

  • 6 Sumo Stance Good Mornings (75#)
  • 5 Box Hamstring Curls (24″)

Active Life Cooldown

  • Kneeling Heel to Butt Test
  • Prone Heel to Butt Test (Right Leg)
  • Prone Heel to Butt Test (Left Leg)

I wasn’t able to touch my heel to my butt, though I did have my shoes on if that makes a difference. Love those tight hamstrings. Was really quick to work through that stuff.

Warm-up

4 Sets

  • 30 Jump Rope + 10 DU
  • 3 Tall Cleans
  • 3 Power Cleans

I used 20-30-40-50kg.

Weightlifting – Power Clean

  • 2x60kg
  • 80
  • 90
  • 100
  • 105
  • 2 sets 110

I dropped every rep. Didn’t wear a belt at all and felt good. Super happy getting up to 242 pounds. I haven’t lifted that in a long time!

Conditioning

20:00 AMRAP – Team of 3

  • Buy-in: 100 Dubs
  • One person completes an entire round while the others rest
    • 7 American KBS (62#)
    • 7 Row cals
    • 7 Burpees

I teamed up with Jason and Grant and I was first. Made it to 82 dubs and then missed 3 times! We were 1 rep shy off all completing the 6th round.

Active Life Back Max

3 Sets

  • 2x 10s/10s Standing Straight Leg Hold
  • 10 Lemon Squeeze
  • 10s L Hang
  • 10 GHD Hip Extension (2 second hold at top)
  • 20s/20s Samson Stretch

Brandi stayed and did this with me. Took about 18 minutes I think.

Match Me

Quads and triceps are sore from “Coe” yesterday. Unsure if I should go to the 4:30 class with so much barbell but I’ve been feeling pretty good, so I went.

Warm-up

10:00 EMOM (alt)

  • 8 Burpees
  • 3 Push Press + 2 Press from Split + 1 Split Jerk

I used 45# for 2 sets, 75 for 2, and 95 for the last.

Weightlifting – Split Jerks

  • 3×95#
  • 3×115
  • 3×135
  • 3×155
  • 3×175
  • 3×195
  • 3×215

Felt good to put up a bit of weight.

Conditioning – Partner

  • 8:00 AMRAP
    • 50 Front Squats (115)
    • 50 Front Squats (135)
    • AMRAP Front Squats (155)
  • 3:00 Rest
  • 8:00 AMRAP
    • 50 Hang Power Cleans (115)
    • 50 Hang Power Cleans (135)
    • AMRAP Hang Power Cleans (155)

Small class today. Partnered with Brandi and we both scaled back from the Rx, which was 135/155/185 for men. Especially since this is a modification of the CompTrain Class workout today but was programmed for teams of 3 as 7 minute AMRAPs, so going with only 2 is half as much rest before it’s your turn again.

I started off both times. Did 25 unbroken front squats with 115, 15-10 with 135, and 10-10 with 155. Brandi held on at the end for 14. On the cleans went 15-10 with 115, 7-9-9 with 135, and 7-9 with 155. I tried to hold on until time ran out but had to drop it with 10-15 seconds left. Brandi got in another rep.

Definitely wouldn’t have wanted to go heavier as a partner workout or the sets would have gotten really small.