clean

Hybrid WOD

Starting some Hybrid Performance Method programming with Bryan and Weston. Figured I’d jump in with them and give my routine some structure.

Power Clean + 5 Push Press

Big PR on the push press! I’ve done 198 for 5 and 205 for 6 before. In the 2nd or 3rd rep of the final set I could feel myself over-extending so I braced hard and kept much better positions to finish the set. Barely. I could feel my back tight on the left side for the rest of the workout, but not a painful tightness, which is good.

Snatch Pull

3×135#
3×185
2×205
2x1x225
2x1x235
1×245

Odd doing singles, but was able to go heavy. Didn’t use straps at all.

Back Squat

6×135#
6×205
6×235
3x6x265

The working sets were at 70%, which felt good.

Conditioning

3 Rounds

15 Wall Balls (20#, 10′)
5 Muscle-ups
15 Hang Power Cleans (135#)

Scaled down the wall balls from 25# since we don’t have that. Tried slam balls but the ones we have for that weight don’t bounce off the wall at all. Was not going RX+ with 30#. I also dropped the muscle-ups down from 7 to keep intensity up and be closer to Bryan’s time.

I went 3-2 on each set of muscle-ups and 6-5-4 on the cleans. Finished in 9:24 about 30 seconds behind Bryan so scaling was the right thing to do. I really need to start pushing sets more instead of playing so safe all the time. Should have gone unbroken on the first set of muscle-ups and tried to do the cleans in 2 sets each time.

Update: None of us realized the cleans were 135/195#, probably because we are so used to seeing 135/95 our eyes didn’t pick up the difference. Looking at the other days for the week it seems these metcons are programming for Regional level athletes, which is definitely not us. Will be scaling back a lot or just sticking to the women’s weights. Using 70% of the assigned men’s Rx seems appropriate.

Squats on Squats

Needed the rest day yesterday and got a bunch of stuff done around the house on my last day of break. Went to the 6:30 class but squatted instead of doing shoulder press.

Strength – Back Squat

10x20kg
5×60
5×80
5×90
5×100
5×110
5×120
5×130

Not real great on the back between sets. I wore Nanos but used the belt for 100+.

Conditioning

4 Rounds

5 Front Squats (60kg)
5 Pull-ups
5 Hang Power Cleans (60kg)
10 Hand Release Push-ups
5 Push Jerks (60kg)
15 Air Squats

Stuck with kilos since I had them on a bar for the squats already. Unbroken on everything. Going from air squats into front squats was teh suck! Push-ups were the most annoying part of the workout. Finished in 9:42.

Midline

3 Sets

10/10 Side Bends (53# KB)

When the KB was in my left hand I could feel a tug on my back.

Too Similar to Thrusters

Hit the late 6:30pm class.

Warm-up – 3 Sets

10 Band Pulls (green)
20-20 Banded Monster Walk Steps (small red)
10 Burpees

Definitely warmed up after 30 burpees.

Strength – Shoulder Press

6×45#
6×75
6×95
6×105
6×115
6×125
6×135
6×140

Weak! Was starting to over-extend so I put on the belt for the last set. I could feel some fatigue from last night’s thrusters.

Conditioning

8:00 AMRAP

5 Squat Clean + Push Jerk (95#)
7 Pull-ups
21 American KBS (44#)

I could have done them as Clusters, but I’ve been doing enough thrusters, so I stood up all the way and then did a quick push jerk. Unbroken on everything. Using the smaller kettlebell doesn’t leave enough room for my hands, especially when I already keep my pinkies outside with the 53# bell. Could feel my fingers really starting to rub, but luckily the workout was short enough I didn’t make any blisters. Finished 3+25, or 8 reps shy of 4.

Midline – 5 Sets

4 Evil Wheels
14 Russian Twists (44# KB)

Kept moving from one to the other.

Dead Stop

Legs are still sore. My left shoulder was feeling weird last night and today. Wonder if it’s from those close grip OHS. Went to the 5:30 class.

Warm-up – 3 Sets

2 Inch Worms
4 Ring Rows
8 Mountain Climbers

Strength – Deadlift

5×45#
5×135
5×205
5×255
5×285
5×315

Wore a belt at 255 and above. Neutral grip until I used mixed for the final set.

Conditioning

3 Rounds

10 Box Jumps (24″)
10 Burpee Box Jumps (24″)
10 Power Cleans (135#)
10 Burpees over the Bar

Kept it slow and controlled. Went 6-4 every round on the cleans. Finished in 9:25.

Gymnastics Strength

4 Sets

Max Strict Pull-ups
Max Strict Ring Dips

I rested 1-1:30 between each movement. Came to a complete dead-hang stop on all of my pull-ups. Reps were 12-8-5-4 and 14-6-4-4 on the dips.

No Go

Legs are tight all over from 256 thrusters. Out in the garage at 12:30. Started warming up to hit the IWT for the second time. Did power cleans of 5×45#, 5×95, and 5×135. When I went to unload the second side of the bar to put on the 55# plate, my back seized up. I’m hoping it was mostly because my body was tight and this isn’t a tweak that will bother me for several days. Guess I should have warmed up the body overall first.

So a change of plans. Jumped on the Air Dyne (AD2) for 30 minutes and went 9.54 miles.

Heading to Iceland

Wanted to get in something before I head to Iceland this afternoon, especially since I don’t plan to do much during the week. Out in the garage to try something different…

Interval Weight Training

I’ve been hearing about IWT for about a year now and have looked it up a few times. Has always looks nasty from the few examples I was able to find and the science/theory behind it makes sense. After seeing it come up again last week I did a little more digging and found an article on Breaking Muscle of all places with some great info and what looked like a good way to get started. I warmed up with some power cleans, 5 touch-n-go each with 45-95-135 pounds.

Part 1 – 3 Rounds
- 8 Power Cleans (155#)
- 2:00 Ski
- Rest 2:00
Rest 5:00 (total)
Part 2 – 3 Rounds
- 8 Back Squats (205#)
- 2:00 Air Dyne
- Rest 2:00
Rest 5:00 (total)
Part 3 – 3 Rounds
- 10 Mountain Climbers
- 10 Push-ups
- 10 Burpees
- 10 Air Squats
- 10 Box Jumps (24″, step down)
- Rest 1:00

Something I really struggle with is steady state cardio, when fatigued, like the working this week with running. As soon as I got into round 2 of part 1 that couldn’t have been more clear. My meters on the ski erg went from 554 to 530 to 509. I think there is a lot of room for improvement there. All of the cleans were TnG.

When I got to the Air Dyne I was able to stay consistent or maybe I paced too much in the first two rounds. I got 63-62-63 calories on my AD2. The body weight circuit was pretty consistent two with splits of 1:30-1:30-1:33.

Other than trying to keep up a pace on the erg, the hardest part was the first box jump each round. Hopefully I can repeat this each week for a month or two (maybe switch up the movements after a month) and see where it takes my conditioning.

I better shower and pack so I can make my flight!

1 Day Remains

My core is sore from the Monday night work. Out in the garage at night. One day of Catalyst OTM left for me after this.

2 Power Clean + 2 Push Jerk

3×45#
2×95
135
165
185
205
5 Sets 215

Combined the two into a complex again, which increases the jerk weight over the %, plus they are harder in the complex. Saves a lot of time though. All TnG cleans.

Stiff-legged Deadlift

5×215#
5×235
5×255
5×275

All sets with a neutral grip and standing on 55# comp plate.

Midline & Accessory

20:00 EMOM (alt)

6 Strict HSPU
8/8 Side Bends (90# landmine)
10 Goblet Squats (90# landmine)
12 Wall Ball Sit-ups (20#)

Happy to get all sets of handstand push-ups unbroken! Using the landmine is not the full weight loaded, but the easiest way to keep track of the load. Doing goblet squats with the landmine attachment is really weird due to the arc of the bar path. Sends your body forward as you come up out of the squat.

Recovery day tomorrow and hopefully will be ready to lift heavy on Friday.

Year 5

I started CrossFit 5 years ago!!

Didn’t have candy to pass out so I hid out at the gym for a couple of hours.

5x20kg
3×40
3×60
2×75
1×85
1×93
EMOM
- 5x1x101
- 5x1x108
- 5x1x115
Heavy Single
- 1×120
- 1×124
- Clarked 128

My head is my biggest obstacle.

Clean Pull

3x117kg
2x3x124

Clean Deadlift

3 reps with a pause at the knee + 1 rep floating

1 set @ 111kg
2 sets @ 117

Pause Back Squat

3 seconds pause in the hole.

2x100kg
2×112
3x2x121

Midline

5 Rounds

20 Hollow V-ups
20 Russian Twists (53# KB)

Those V-ups were terrible after round 1; had to break them up way too much. Did all of the twists unbroken and finished in 6:40.

Twice a Partner

Feeling a little rough from last night, but made it to class. Warmed up with a 1,000 meter run.

Strength

Romanian Deadlift

7×45#
7×135
7×185
7×205
4x7x2225

Stood on a 55# competition plate and did all sets with a neutral grip.

Conditioning

8:00 Partner AMRAP (alternate rounds)

10 cal Row
5 Power Cleans (155#)

Paired up with Bryan. Should have tried going unbroken on the cleans from the go, but we didn’t try until our last 2 rounds each. I went first and got through 6 rounds. We got 11+4 total. Rested 3:00 before a second AMRAP…

8:00 Partner AMRAP (alternate rounds)

3 Power Snatch (115#)
6 Toes to Bar

Bryan went first and we got 17+6, so I was able to get through 8+6. Real nasty on the grip. Everything unbroken.

Burpees Again

Went in early before the 5:30 class. Instead of doing the class back squats since I squatted yesterday and my back has been weird, I did day 4 of lifting since it was only two movements.

Power Clean

5x20kg
5×40
3×60
2×75
1×84
5x1x90

Push Jerk

5x20kg
5×40
3×60
2×75
1×81
5x1x86

Then I was ready to jump in with class…

Conditioning

E30S 5:00

6 Burpees

Took me about 12 seconds each set. There have been burpees during the last 4 classes I’ve gone to.

10:00 AMRAP

10 American KBS (53#)
10 KB Deadlift (53#)
10 Push-ups
10 Goblet Squats (53#)

My goal was not to put the kettlebell down, except obviously during the push-ups. I took a split second of rest at the top of the swings and got in some breaths before and after each set of push-ups. Mission accomplished going unbroken and transitioning from one movement straight into the next. Had to really concentrate on holding the KB during the swings from so much sweat. Finished 6 rounds plus 30 reps. Felt the burn on that one!