Tag: clean

17.2 Redo & More

Rested yesterday so I could redo today. Could have probably even retried yesterday, though my shoulders were a little tight. In at 12:30.

Warm-up

  • 500m Row
  • Banded shoulder stretching
  • PVC passes
  • Reverse Hyper Heel Drives
  • Bottom Squat Hold
  • Air Squats
  • Dead hang
  • 2:30 Airdyne

CrossFit Games Open Workout 17.2

12:00 AMRAP

  • 2 Rounds
    • 50′ Weighted Walking Lunge (2×50# DBs)
    • 16 Toes-to-bars
    • 8 DB Power Cleans (2×50# DBs)
  • 2 Rounds
    • 50′ Weighted Walking Lunge
    • 16 Bar Muscle-ups
    • 8 DB Power Cleans
  • Every 5-foot interval of the 50″ (25″ out and back), represents 1 rep of the lunge.

With my first attempt not affecting grip at all I knew bigger and fewer sets would buy me some time. I did 6-5-5 on both rounds of T2B, 6-2 on 2 sets of cleans, and all 8 cleans to lock in the tiebreak round. I wanted to go right into the lunges after that 8, but needed a breather so set them down.

Remembered to have my knee sleeves pulled up before the workout today. I also taped my thumbs ahead of time so there was no stop halfway through the last set of lunges. Still kept muscle-ups in sets of 2 because I thought triples would be too risky. I tried to shorten the rest a bit between the sets. I did do a triple right at the end, but more importantly no misses today. Over the weekend I had thought about trying to finish that first round of muscle-ups with 3-3 to save another 20-30 seconds, but I completely forgot.

Bought myself almost an extra minute, which paid off, allowing me to get through 5 more muscle-ups for a score of 121 with a tiebreak of 8:50.

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Michelle kept all my splits again. Nice to see I slowly kept gaining ground throughout. Initial lunges were the same, but then I was ahead of pace by 10-14, 9-19-25, 19-35-46, and 47 seconds. I guess I was more methodical on my lunges (probably gathering my feet more, which is slower) and was definitely focussing more on breathing during them. I also didn’t stretch out to get over the line on any of the rounds. The first round of muscle-ups took me 3:08 today compared to 3:22, which was a little surprising considering I should have been more tired from going faster.

The challenge of the redo is actually pretty fun. One of my friends cracked a beer after his 2nd muscle-up and then got 3 more. LOL I love the Open!

Since my volume was extremely light Thursday-Saturday and I’m heading out of town for most of the week, I wanted to get in some lifting and barbell work. Went back to the gym at 4:30 to judge Bryan and workout.

Back Squat

Missed out on the 5×3 @ 80% yesterday, so definitely wanted to squat today. If I go 2 weeks without squatting it’s no fun the next time.

  • 10×45#
  • 6×135
  • 3×205
  • 3×255
  • 3×285
  • 3×305
  • 3×315

Back was getting a little tender so didn’t push it. Haven’t had that on the bar in awhile anyway.

Bench Press

  • 10×45#
  • 10×95
  • 10×135
  • 10×165
  • 2x10x185

Bryan started benching while I was still squatted so I worked in and then was done with the squats by the heavy sets.

Conditioning

7 Rounds

  • 5 Power Snatch (135#)
  • 35 DU

Wanted to hit a barbell metcon for sure. Did all singles on the snatches. Missed too many dubs. It felt and looked like my rope’s shape was getting messed up. Maybe it’s time for a new cable. Finished in 9:20.

17.2 First Attempt

My upper back and shoulders were tight yesterday and legs were a little tired for part of the day. Feeling refreshed and ready to go today.

My standings after 17.1 were:

  • Open: 53,684 / 194,167 (27.6%)
  • Masters 35-39: 8,307 / 36,746 (22.6%)

I have some climbing to do. Hopefully that’ll be my worst placing. I’ve already dropped 6 pounds since that workout so cleaning up my diet is quickly leaning me back out.

Warm-up

  • Banded shoulder opening and stretching
  • Bottom squat hold
  • Air Squats
  • 3:00 Row
  • Various testing of DB positioning

CrossFit Games Open Workout 17.2

12:00 AMRAP

  • 2 Rounds
    • 50′ Weighted Walking Lunge (2×50# DBs)
    • 16 Toes-to-bars
    • 8 DB Power Cleans (2×50# DBs)
  • 2 Rounds
    • 50′ Weighted Walking Lunge
    • 16 Bar Muscle-ups
    • 8 DB Power Cleans
  • Every 5-foot interval of the 50″ (25″ out and back), represents 1 rep of the lunge.

Glad I figured out how to better link bar muscle-ups together last week! Definitely work my grips for this one. Had on knee sleeves but forgot to pull them up until after the first set of lunges. Jackass!

My steps on the lunges sucked. I stretched it out a couple of times but was just shy most of the rounds. I need to stretch out each step a little bit to speed those up. I did 4×4 on both rounds of T2B. Went 4-3-1 on the first 2 rounds of cleans and then 4-4 to get a faster tiebreaker. All doubles on the first time through muscle-ups. When I got back to them I started with a triple, got another, but missed the 2nd, and I think I missed another single. Hit the wall right there at the end. So finished with 116 reps and a tiebreak of 9:36. Michelle actually kept nice splits for me throughout.

My thumbs were rubbing on the dumbbells a bit during the lunges and I asked Alex to grab me a piece of tape. In that 4th set I did set them down after 25 feet and tried to quickly put the tape on. I’ll have to remember to tape up with my stretchy tape next attempt to save time there too.

17-2-1.jpg

Like I said, my grip and forearms were fine throughout, after, and now back home typing this post. I think I can make up time by pushing the lunge steps longer to make sure I get there without stretching the final one or having to take a last short one. Then obviously doing that 4th set unbroken too. Should be able to do 6-5-5 on the T2B since it’s only 2 rounds with plenty of rest in between. Cleans will be 6-2 or 7-1. I think I’ll stick to doubles on the muscle-ups because I did end up hitting the wall right at the end, though I was rushing a bit. I’m worried if I try to do triples I will blow it out before I’m through the first 16.

Should be an easy redo. This is one of the more fun Open workouts I’ve done.

Heavyweight 15.4

Really needed the rest day after the previous workouts. Definitely started getting the “Karen Quads” yesterday, but the soreness is almost gone already, which is unheard of. Every other time I’ve done the 150 wall balls I could barely walk for 3 days. I haven’t done it in almost 4 years though. My shoulders were pretty tired the last couple of days too, but seem fine today.

Aerobic Work

3 Rounds – E5M

  • 20 60 DU
  • 20 Burpees over Rower
  • 20 cal Row

My times were 2:44, 2:50, and 3:09. I messed up 3 or 4 times on dubs in the 3rd round after making the first 2 unbroken. This took a lot more out of my than I expected, but I was moving at a pretty good pace on the burpees.

Power Clean

Work up to a heavy triple as a primer for the WOD. Don’t max out.

  • 3×45#
  • 3×95
  • 3×135
  • 3×165
  • 3×185
  • 3×205

Good enough. All touch-n-go reps.

Conditioning

15.4 – 8:00 AMRAP

  • 3 HSPU
  • 3 Power Clean (185#)
  • 6 HSPU
  • 3 Power Clean
  • 9 HSPU
  • 3 Power Clean
  • 12 HSPU
  • 6 Power Clean
  • 15 HSPU
  • 6 Power Clean
  • 18 HSPU
  • 6 Power Clean
  • …

I finished 15+6 during the Open in 2015 and did 15+4 this last July. I’ve been feeling much better with my HSPU and managed to get through 9 of the 18 today for a 9 rep PR. I’m also 16 pounds heavier than I was during the 2015 Open! I was cruising along pretty good on my HSPU until the end of the 15 when I started to die out. Held on as best I could at the end. I had 1:18 left on the clock after I finished the 6 power cleans.

On the HSPU I think I did 3, 6, 5-4, 4-4-4, 4-4-4-3, and 2-2-2-3. I could still use a lot of work on my kip to knock them out quicker. Cleans were all quick singles.

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Gains?

Gymnastics

10:00 EMOM

  • 3-5 Muscle-ups

I did 7 sets of 3, a set of 4, failed the 4th, and barely got the 3rd in the final round. 31 total reps. Tried to work on getting some kip into the dips, but don’t think I was very successful because that’s what started giving out.

Hero Chipper

Was not looking forward to this session, which had a version of one of my least favorite workouts.

Warm-up – 3 Rounds

  • 9 Strict HSPU
  • 12 T2B
  • 15 Air Squats

Handstand push-ups are feeling so much better, its unreal. Just a few weeks ago I was dying out doing 3×5 strict. I skipped out on the deadlift work today to let my back rest some more so I did my own thing for the warm-up and then some bench. I’ve definitely gotten used to the extra grip on the bar for toes-to-bars using my chalked up grips. I was falling off after 4 reps today when I wasn’t wearing them! Did all sets unbroken though by regripping through each set.

Bench Press

  • 10×45#
  • 2x5x95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 2x5x225
  • 5×235

If I had known that was only 5 pounds shy of matching my PR for 5 I would have gone for 245.

Conditioning

10 Rounds

  • 1:00
    • 10 cal Row
    • Max bar-facing Burpees
  • 1:00 Rest

Turned out not to be ad bad as expected. The minute of rest was really nice. I did 12-9-8-8-8-9-9-9-10-11 burpees. So many burpees lately; another 93 today.

“Chipper DT”

Ugh!! I do not do well with “DT” so was not excited to see this come up. The hang power cleans always trip me up so I was afraid of what 45 in a row would feel like.

  • 60 Deadlifts (155#)
  • 45 Hang Power Cleans
  • 30 S2OH

I did 15-15-10 and then 3 more sets (of what, I don’t remember) to finish the deadlifts. My hamstrings and low back were pretty fired up at that point. I had no idea what to try for the cleans so I experimented for my first few sets. I quickly realized that taking the bar down and bouncing it off my legs just above my knee used less explosive energy than trying to stay more upright and bounce it high off my legs. I think I mostly did sets of 4 or 5. The cleans were still the worst part but seemed much easier than even having to do the 9 at a time in regular DT. I think I mostly did 5s on the jerks. It’s all a little blurry. Finished at 11:30, which is only about 1:30 slower than my best for the actual workout. Didn’t feel nearly as bad either, even after the other work we’d done already. Kind of makes me excited to give DT a real shot now. I think I could smoke my PR. Pretty cool variation though.

So Many Cleans

All rested up! Skipped the epically long cardio warm-up that was supposed to be 21-18-15-12-9-6-3 of row and bike. Ain’t nobody got time for that!

Front Squat

Add 0-5-10 pounds over last week’s 3×6.

  • 6×45#
  • 6×135
  • 6×185
  • 6×215
  • 3x6x245

Not a fan of higher rep front squats like these.

C&J

Work up to a daily 2RM. Try to go 5-10 pounds over the triple from last week.

  • 2x2x135#
  • 2×185
  • 2×215
  • 2×245
  • 2×275 (PR)

Working up in fewer sets is nice, except we could feel our shoulders weren’t quite warmed up where they should be. Legs were great from the front squats. Thought I might try hitting 285, which is basically my max, but wasn’t feeling the jerks. Both jerks with 275 were pretty ugly. PR double though!

Barbell Cycling

3 Sets – E90S

  • 9 TnG C&J (135#)

These were fun! Took me about 26 seconds each set. Piece of cake compared to the 135 pound thruster intervals in the Thruster Attack program. Pretty much like a “Grace” with long rests.

Conditioning

7:00 AMRAP

  • 11 Power Cleans (115#)
  • 7 HSPU

More cleans! Scaled the HSPU down from 11 reps and hoped I’d be able to do 4-3 each round. I started off with 11 unbroken cleans and said to Weston, “probably not doing that again.” Haha. I did the cleans in 7-4 for the next 3 rounds and then did 11 unbroken at the end so I could get back to the wall. Was able to do the handstand push-ups 4-3 the whole way and probably should have taken shorter rests or maybe tried some sets of 7 at the beginning. Scaling to 7 reps was good for me though. Finished with 4 rounds, the cleans, and 2 HSPU. It has been a huge difference going wider and putting more distance between my plates and the wall.

Gymnastics

8 Rounds (Tabata)

  • 20s T2B
  • 10s Rest

Originally thought of trying 4-4, but settled on sets of 6 to try to build volume for bigger sets. I was barely able to maintain that every round. Jumped back up in the final round and struggled to get 2 extra reps for a total of 50. I focused on keeping straighter legs today and not doing my bicycle style of toes-to-bars. Felt ok and hopefully that’ll make some difference.

Mostly Burpees

My shoulders are feeling rough from yesterday and my hands pretty much just ache. In at 5:30 with the boys.

Warm-up

  • Bottom Squat Hold
  • Shoulder Stretching
  • 10 Reverse Hypers (50#)

Skipped the assigned warm-up again. It’s usually overkill with hold long we are already spending in the gym.

Deadlift

Do 5×7 @ 65% and then a 20RM, adding 5-10# over last week.

  • 14×45#
  • 7×155
  • 7×245
  • 7×295
  • 5x7x325#
  • 20×275

The 20 rep felt much better this week. The heavier sets felt fine too. Don’t get my wrong, I didn’t want to go another set when I was gone, but I didn’t feel the burn quite like I did last week. Back still tightened up a bit.

We decided to skip out on what was supposed to be reverse Tabata Assault Bike. We don’t have bikes anyway and the upcoming WOD would be plenty.

Conditioning

18:00 AMRAP

  • 40 Bar-facing Burpees
  • 4 Squat Cleans at (225#)
  • 30 Bar-facing Burpees
  • 8 Squat Cleans at (205#)
  • 20 Bar Facing Burpees
  • 12 Squat Cleans at (185#)
  • 10 Bar Facing Burpees
  • 16 Squat Cleans at (135#)

As usual I spent too much time staring at the bar when I should have been picking it back up. I was never in any danger of missing, but I didn’t really want to get back to the burpees either. I lollygagged taking the weight off and getting started on the final set of cleans too. I did however do those touch-n-go to finish with 6 of the cleans at 135#. If I were to do this again, I’d finish and get back to the burpees no problem. I need to lose 10 pounds, which will have a significant impact on my movements and fatigue.

Looking forward to the rest day tomorrow and Dad being here for dinner.

Castro threw out a bomb today on Instagram and it’s already creating a stir with affiliates who will need to buy dumbbells. It’s probably safe to assume he’s giving the men’s (50) and women’s (35) loading, but what about scaled and other divisions? I guess it’s easier to come up with dumbbells than it is Concept2 rowers like a couple of years ago. My bet is on dumbbell thrusters. 😷🤒😪🤕

https://www.instagram.com/p/BP-SvTCABJI/

What Max?

Switching weeks is horrible for the rest day schedule. Still have to wait until Thursday to get on track.

Warm-up – 3 Sets

  • 100m Row
  • 1 Legless Rope Climb
  • 10 Air Squats

It was programmed for 10 rounds (!!) and with running. If we did 10 rounds I wouldn’t have had anything left for the pull-ups.

Conditioning

  • 4 Rounds
    • 21 C2B Pull-ups
    • 15 cal Row
    • 90 Double Unders
  • 20:00 Ladder
    • 3 Squat Cleans (135#)
    • 3 Squat Cleans (165#)
    • 3 Squat Cleans (195#)
    • 3 Squat Cleans (225#)
    • 3 Squat Cleans (255#)
    • 3 Squat Cleans (285#)
    • …

I was going back and forth about scaling the reps for the chest-to-bar pull-ups but went Rx. Chalked up my hand grips and they stuck to the bar like glue. Wish I had done that yesterday for the interval pull-ups, though I’d be a lot more sore and fatigued today. Every rep was of the kipping variety, which I think has a lot more endurance for me compared to the butterfly. I started out with 3 sets of 4 C2B I think and then it was mostly triples the rest of the way, with some double here and there. I have a couple of tiny blood blisters but it would have been bad had I not wore the grips. 84 is a lot! Way too slow on the rower again. Turned out the C2B weren’t even my downfall in that metcon. My dubs were horrible through the whole thing. Finished in 22:08 and took my time getting over to my bar on the platforms. I knew I’d have plenty of time with the 20 minute cap.

Felt good with the first few levels and then I took my time with 225 and 255 so I wouldn’t burn out. Had the belt on, but stuck with the Nano 7s. Smoked the first 285 so much, when I caught it, I thought about sticking it for a power clean but remembered they had to be squats. Took my time and hit the other two reps pretty easily too. Didn’t get the exact time but I had about a minute left. I could have went a lot faster through the reps, but I was just hoping to be able to hit 285 pounds once since my PR is 130kg or about 287#. I’m coming for you 300!!

Alternative Workout

I wish I could call a rest day an alternative workout and still get the effects of exercising. After having a tall beer at a birthday party this afternoon, the slight headache I had only got worse. Not the smartest decision when we were planning to hit the workout later after the party. After chilling at home a bit I almost didn’t get my ass out of the chair to head to the gym.

Power Clean + 5 Push Press

Work up to a daily max.

  • 2 sets @ 45#
  • 95#
  • 135
  • 165
  • 195
  • 215

Only 10 pounds shy of 2 weeks ago and it didn’t feel too bad. We were not up for pushing it today.

Snatch Pull

Working sets at 110-125#

  • 3×135#
  • 3×185
  • 3×215
  • 3x3x235

No way we were touching those percentages today.

Back Squat

Increase 0-5-10 pounds over the list time we did 6 reps.

  • 6×135#
  • 6×205
  • 6×245
  • 2x6x275
  • 6×285

Fourth time back squatting this week! I wasn’t going to increase at all but the first two sets were fine, so I bumped up the last set.

Kroc Row

3 Sets

  • 15/15 – 40# DB

Conditioning

3 Rounds

  • 10 Thrusters (95#)
  • 20 Front Rack Lunges (95#)
  • 200m Row

There was no way in hell I would survive today with the Rx 155#, so I scaled way back and just worked through. I felt like going home instead. Didn’t put the bar down in round 1, then rested after thrusters and split the lunges in half for the other two rounds. The thrusters were no big deal but the lunges were really burning me. Cruised at about a 2:05/500m pace the first 2 rounds and then picked it up in the final round so I could break 9 minutes and did with 8:58. I had no energy whatsoever to do this, but glad I did something.

That’s a wrap on 2 weeks of Hybrid. Rough week, especially adding in the 2 extra thruster sessions. Glad those are done. The program is switching to Open prep starting tomorrow.

Front Squats of Death

Much needed rest day yesterday. My upper back, shoulders, and chest were all feeling really rough and overall my body was beat up. Was not really looking forward to the amount of work programmed for tonight.

Back Squat

Add 0-5-10 pounds over the last 3×4@80% type workout.

  • 10×45#
  • 8×135
  • 4×205
  • 4×245
  • 4×275
  • 4×295
  • 3x4x315

I had used 305 so went with the 10# jump. Didn’t put on a belt until 295. Felt good.

Clean from Blocks (knee)

Work up to 3×3 @ 80%.

  • 3×135#
  • 3×165
  • 3×195
  • 3×215
  • 3×235
  • 3×245
  • 3×255

Ended up being a couple of inches below my knee. I’ve never liked block cleans and always had a hard time getting myself to commit to dropping under. No issue today so I bumped it up on my last two sets. Maybe it was because the blocks were lower.

Split Jerk

Work up to a daily 3 rep.

  • 3×135#
  • 3×185
  • 3×215
  • 3×245

At this point everyone was starting to feel things a bit so nobody pushed the weight here today knowing what we had coming in the metcon.

Accessory

We combined these to save some time.

2 Sets

  • 12-15 GHR
  • 12-15 Dumbbell Bent Over Lateral Raises
  • 6-12 Barbell Curls

I had to use the tiny orange band for my GHR and did 12 reps. Used 20# DBs for 15 laterals. Sets of 12 curls using 35# and then 65#.

Conditioning

3 Rounds

  • 15 K2E
  • 10 Push Press (185#)
  • 15 Front Squat (225#)

Heavy, but with today sandwiched in between two rest days, we figured it was a good one to grind away and do the work. Ugh it was so fucking horrible. I did 9-6 and then 6-5-4 for 2 rounds on my knees to elbows. Was able to go 6-4 on every round of push presses, and didn’t resort to any jerks. The front squats were fucking death! I started 6-4-3-2 I think, then 4-4-4-3, and the last set I felt like I was going to fail every rep. My core was giving out. I think I went 4-2-2-2-2-2-1. I was going for the 3rd and final rep there on the end and had to bail at the bottom. Walked over and finished using Bryan’s bar for the final rep. Took me 18:13. Wore a belt and used racks for both bars. I was taking so much rest time between sets and still couldn’t breath or feel confident in the squats.

Oh no, not done yet!

  • 10-20-30-20-10 Row Cals
  • 30s Rest

The 10 and 20 were decent, but my legs didn’t have anything more after that. Finished in 5:44.

Talk about a session from hell. That was way too much work for one day. Normally the programming has been taking about 90 minutes. Today it took us 2:15 and we were not screwing around, even speeding up by putting the accessory movements into a little circuit. I’m going to try to finish the final day of the Thruster Attack tomorrow if I feel good enough.

Load it Up

Feeling a little beat up after yesterday. In to the gym after my chiro appointment.

1 Snatch + 1 Hang Snatch + 1 TnG Snatch

Use straps and work up to a daily max.

  • 2 sets 2×45#
  • 2 sets 95
  • 115
  • 135
  • 155
  • 165
  • 175
  • 185 – missed final rep
  • 190 – missed the hang snatch
  • 185 – missed final rep

No issues getting it overhead, but I’m just forward enough that I lose it or I put so much into the bar that it crashes on me and I can’t stabilize. Wish I could figure out a fix.

1 Clean + 1 Front Squat + 2 Jerks

Work up to a daily max.

  • 135#
  • 185
  • 215
  • 235
  • 255
  • 265

Wasn’t expecting much out of this today and wasn’t sure how dropping the bar back into the rack position would feel. Really happy with the results.

Deadlift

Work up to a heavy 2×5.

  • 5×132#
  • 5×222
  • 5×292
  • 5×342
  • 5×382
  • 5×402

We had a mix of kilos and pounds on the bar. Silly. I haven’t pulled anything big in a really long time so was happy to be able to hit over 400.

Conditioning

3 Rounds

  • 60 DU
  • 15 American KBS (53#)
  • 60 DU
  • 5 Power Cleans (225#)

I would have never picked 225 on my own for this workout, but thought it was doable with power cleans being a strength for me. Got through the first 2 sets of dubs unbroken and finished round 1 at 3:11. Started missing double unders so the other 2 rounds slowed. I did start picking up the bar sooner after each power clean during rounds 2 and 3. I was spending a fair bit of time putting on a belt for the cleans, but I need to keep my back from acting up. The swings were like a rest period with the way I do a slight pause at the top. Finished in 10:23.

I’m feeling really good and “enjoying” this programming, even after only 7 workout days so far. My recovery after finishing a metcon is night and day compared to just 3 weeks ago when I could barely stand up without getting dizzy. #HybridAF