Tag: clean

Team Up

We moved Super Sunday up to 11 and I got out of bed on my own at 7:45, so just the one day with the alarm yesterday has set me back in the right direction.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Ring Hang

Strength: Overhead Squats

3-3-X-1 Tempo

  • 2×15# (demo)
  • 2×45#
  • 2×75#
  • 2×95#
  • 2×115#
  • 2×135#
  • 2×155#
  • 2×165#
  • 2×175#
  • 1×185# (lost it trying to stand up 2nd rep)

Started out with jerk grip again and moved out each weight change. I was still a ways from being at snatch grip with 175# but it was pretty shaky so I went full width for 185#.

Gymnastics & Explosive

Warmed up with 5×20″, 5×24″, 3×30″, and 3×34″ jumps.

12:00 EMOM (alternating)

  • 10 C2B Pull-ups
  • 5 Box Jumps (38″)

Can’t believe I was able to do all 6 sets of the chest to bars unbroken with the butterfly. Putting a focus on my hollow body and arch positions in all pull-ups is paying off. Should have gone higher on the box jumps.

Conditioning

15:00 AMRAP

*Team of 4: Do a round and rest while the other 3 do their rounds

  • 3 Deadlifts (155#)
  • 2 Power Cleans (155#)
  • 1 Thruster (155#)

Couldn’t turn the 2nd clean into a squat clean thruster and gave the option to do a front squat and some type of shoulder to overhead instead of the thruster.

Teamed up with Michelle, Weston, and Bryan. We kept a pretty steady pace the whole time and even got a little faster as we nailed down the transitions between movements in the complex. We each did 17 rounds, then Michelle and I each got in a round, and Weston got 1 deadlift. I thought it would end up getting a lot tougher than it did. Fun workout though.

Back in Michigan

Got home yesterday from Park City and planned on going to the 9am class. Didn’t wake up until 8:45 though. Was great to sleep with some humidity after it being so dry in Utah and in my own bed as well. I went in to CrossFit Intuition around noon.

Rowing WOD Week 12 Session 1

  • Part A – 4 rounds
    • 2,000m
    • 5:00 Rest
  • 5:00 Rest
  • Part B – 2 rounds
    • 500m
    • 3:00 Rest

The 2k rows were done at 20-22-20-22 s/m, making the 2nd two faster. Kept up with increasing the rate 1s for every stroke/minute. The 500s were set to be done at the 2k race pace. Since I started them off as the start of the race, the average pace is below my 1:41 goal, but I settled in around 1:40-1:41 after 200 meters or so.

Could definitely tell the difference being back in Michigan with so much more oxygen available. Looking forward to enjoying the effects of the altitude for the next few days or week and excited to test the 2k later this week.

Went back to the gym for the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 2×8 Reverse Hypers (210#)

Strength: Shoulder Press

  • 8×45#
  • 6×95#
  • 4×125#
  • 2×145#
  • 1×155#
  • 1×165#
  • F – 175#
  • 1×175# (PR match)

That’s a couple times recently where I’ve matched my previous best from last November. I haven’t been consistent on a lot of my strength work though and have put a lot of focus into rowing over the last 12 weeks, so I guess keeping steady should be okay. I also held that last rep overhead for a count of 20.

Conditioning

10:00 AMRAP

  • 7 Deadlifts
  • 7 Power Cleans
  • 7 Push Jerks

I used 115# and set a goal to do unbroken rounds. I then took probably 30-40 seconds of rest after most rounds. After doing that for 6 rounds, I took a shorter rest and did the cleans in singles. Ended up with 7 rounds plus 5 deadlifts. The cleans and jerks started to get hard in those unbroken rounds. Good challenge after not touching weight other than some thrusters last week.

Midline

Weighted Planks (45#, on hands with straight arms)

  • 5 x 45s
  • 1 x 2:00

Went for broke on my last one. I was shaking like crazy. Probably had about 1:00-1:15 rest between attempts alternating with a partner.

Wrapped Up

Didn’t sleep worth a shit and woke up with my wrists feeling like they had deep bruises from the velcro straps of the leather grips I wore for the T2B. That went away in the afternoon though and I actually felt pretty good. We got going around 5:30 again.

Warm-up

  • 2×8 Reverse Hyper (160#)
  • Bottom Squat Hold
  • Various Clean + a few front squats (45-95-155-185-205-225-235#)

Team Series Event #7 – 20:00

  • 7-rep-max front squat (from the ground)

Having to take it from the ground added a new element. Did a clean and extra squat with 245# to see how it felt. Then knocked out all my reps with 255# and called it a day. Our entire team was done in less than 10 minutes. My back was starting to feel it during those reps and I didn’t want to get hurt with another event and a partner competition tomorrow morning. Satisfied. Our team total was 795#.

Team Series Event #6

As a relay in the order M1-M2-F1-F2, each athlete completes:

  • 30 deadlifts (185/135 lb.)
  • 30-calorie row
  • 30 overhead squats (95/65 lb.)

Bryan went first with a 4:30, I got a 4:37, Jess 6:25, and Michelle 4:23. I did 18 deadlifts, dropped to rotate my hands, and picked the bar right back up. Was averaging about 1,600 cal/hr on the rower, and did my OHS in 3 sets of 10. Those were rough from rep 1. My upper body was shaking all over the place, probably from all the work we did yesterday. Total team time of 19:55.

Doing the Team Series was a lot of fun and a good challenge. Definitely some workouts that took us out of our comfort zone and things we wouldn’t come up with. Now off early in the morning to Chesaning for the local throwdown we call the GLBRT (Great Lakes Bay Regional Throwdown).

Burpees to the Bar

In for the 10am class.

Warm-up

  • Bottom Squat Hold
  • Tricep/Front Rack Stretching
  • Air Squats

Weightlifting: Power Cleans

  • 5x20kg
  • 4x50kg
  • 3x70kg
  • 2x90kg
  • 2x2x100kg
  • 1x105kg

Wasn’t going anything crazy with my back being aggravated for the last few days. Felt easy though. Did touch-n-go through 90 and singles at 100. No belt or lifting shoes.

Conditioning

Partner with Michelle

  • 100 Burpees
  • 30 C&J (155/105#)
  • 40 Deadlifts (155/105#)
  • 50 Back Squats (155/105#)

We did each did 5×10 burpees, 5×3 clean and jerks, 2×10 deadlifts, and 8-8-9 back squats. The burpees weren’t as bad as I was expecting. Did all my C&J sets touch-n-go and they felt good. We finished in 12:06. Fun workout! I did put my belt on for this after the burpees were done.

Midline

3 Rounds of MB Complex

  • 10 Chest Pass
  • 10 Pass w/ Sit-up
  • 10/10 Twist & Pass
  • 10 Pass Straight Up

Always a good burn, especially those twist and passes.

Laboring

One class at 10am for the holiday.

Warm-up

  • 2×10 Reverse Hyper (160#)
  • Bottom Squat Hold
  • Shoulder stretching
  • Barbell warm-up with 45-95#

Conditioning

  • 800m Run
  • 30 Squat Snatch (95#)
  • 400m Run
  • 30 Hang Squat Clean (95#)
  • 200m Run
  • 30 Back Squats (95#)
  • 400m Run
  • 30 Push-ups
  • 800m Run
  • 30 Pull-ups

This is a memorial WOD for a coach at a box in Kentucky that recently passed away. Got nasty real quick with those squat snatches. I started off with 2 triples and then switched to singles the rest of the way. I was wondering what was taking people so long to do their 400 until I went out and started mine. Legs didn’t want to move. I could have walked it faster. I did the cleans in five sets of 6 without much trouble. Really slow on the 200. Didn’t put the bar down for the back squats and then even slower for the 400 meters. Fives on the push-ups and it was a nice rest for the legs. Was able to go a little faster for the 800 and finished up with sets of 5 pull-ups at a time with a quick turn-around. Finished in 30:20. It’s embarrassing how bad my running has become when I’m tired. :-/

becky-memorial-wod

Ruck Funning

Nice relaxing morning before hitting the gym.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (140#)
    • 1:00 Air Dyne
  • Bottom Squat Hold
  • Cleans
    • 5×45#
    • 3×95#
    • 2×135#
    • 2×165#

Conditioning

  • 800m Run
  • 5 Squat Cleans (205#)
  • 600m Run
  • 10 Squat Cleans (155#)
  • 400m Run
  • 15 Squat Cleans (135#)
  • 200m Run
  • 20 Squat Cleans (95#)

Felt fine on the 800 but the rest of the runs were slow once my heart rate jacked up after those first 5 cleans. I just can’t seem to get my breathing under control and push the pace. I had no problems on the barbell, able to do pretty quick singles through the first 3 bars. The sets of 10 and 15 were a bit of a grind and burned the legs. With 95# I went 5-5-6-4 touch-n-go to finish at 19:02. Walked a 200 to recover.

Accessory

24:00 EMOM (alternating movements)

  1. 30s L-sit
  2. 8/8 Single Leg RDL (53-53-60-60-70-70# KB)
  3. 3 Wall Walks
  4. 10 Barbell Curls (45#)

Harder than expected. I had a good sweat going throughout. I broke up the 4th and 5th L-sits into 2 sets.

Quick recovery and hit up the Adventure Park in the afternoon. Use that fitness!

Return to Row

In for the 9am this morning.

Warm-up

  • Crossover Symmetry Activation
  • 3×10 Reverse Hyper (210#)

Strength

2 Shoulder Press + 2 Push Press + 2 Push Jerk

  • 45#
  • 75#
  • 115#
  • 135#
  • 145#
  • 150#
  • 160#

Wish I would have gone 155-165# or had a few more minutes.

Warmed up squat cleans after that with 115-155-185-205# doubles.

10:00 EMOM

  • 2 Squat Cleans (225#)

Wore a belt for these. Got spicy real quick! Like 2nd round quick. Another 5-10# and I probably would have been failing at some point.

Conditioning

4 Rounds

  • 10 American Kettlebell Swings (70#)
  • 10 OH Walking Lunges (53#)
  • 400m Run

My rounds were 2:55 – 3:05 – 3:10 – 2:55 for a 12:05 total. So slow on the runs. Holding the one KB overhead for lunges was something I’m not used to.

Felt good, so I headed back to the gym in the evening to get in my rowing workout.

Warm-up

3 Rounds

  • 8 Reverse Hyper (210#)
  • 1:00 Air Dyne

Row: Pacing & Engine

  • Interval 1
    • 5:00 @ 20 s/m
    • 4:00 @ 22
    • 3:00 @ 24
  • 5:00 Rest
  • Interval 2
    • 3:00 @ 22
    • 2:00 @ 24
    • 2:00 @ 26
    • 1:00 @ 28
  • 5:00 Rest
  • Interval 3
    • 2:00 @ 22
    • 2:00 @ 24
    • 2:00 @ 26
    • 2:00 @ 28

Again, like last week, the idea is to change the pace 2 seconds per 500m for every 2 strokes per minute. I was shooting to start at around 2:02 for 20s/m. Racked up 7,111 meters for the session. Not bad hitting the right stroke rates and changes of pace, but I’m not sure if I’m pushing myself enough.

rowing-wod-w3s1

1 More Sleep

Stayed up late and up early this morning. Too excited watching the stuff roll in from California on social media. I fly out tomorrow! Out in the garage around noon to do work.

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 1×145#

Warmed up.

Pressing Complex

E2M 12:00

  • 1 Shoulder Press (155#)
  • 2 Push Press (155#)
  • 4 Push Jerks (155#)

Was feeling rough in the first round! I wore the belt so I wouldn’t overextend. Really tried to tighten up my lower body before each set. Last couple of singles felt heavy! Here’s my last set…

Death by Clean

* Every 30 seconds instead of every minute!

  • 1st 30 seconds – 1 Power Clean (115#)
  • 2nd 30 seconds – 2 Power Clean (115#)
  • … increase by 1 rep every 30 seconds

Testing this one out before it’s used later this week at CrossFit Intuition. I set the over/under at 9, figuring that it all came down to how long you can go unbroken.

I probably should have done a few warm-ups because the first few rounds felt ugly as hell. Went unbroken through 8+7 and then singles. Barely had any rest before the 10th round started so just kept with the singles. Didn’t make it through. Final score of 9+7. It got nasty real fast. Wore the belt here too just to be safe.

Gymnastics

12:00 EMOM

  • 2 Strict Pull-ups (40# vest)
  • + 2 Strict Ring Dips (40# vest)

Was taking about 15 seconds to get the work in each round.

Conditioning

2 Rounds

  • 75 Air Squats
  • 25 Ball Slams (30#)

My air squats are slow, but I never stopped during either movement. Finished in 7:13.

Took a break from watching the Masters and Teens on the live stream because I had to go pick up a case of Kill Cliff so figured I’d stop at the gym for some more work around 6pm.

I did some bottom squat holds and stretching, then 3 sets of 10 Reverse Hypers (210#).

Out of the blue I went for a big set of muscle-ups even though I’d already done those weighted pull-ups and dips earlier today. Got 9 and dropped without attempting a 10th. Was at that point where you just know it’s not going to be close if you try another. That’s a PR by 1 from a year ago. Curious to see what I can do fresh now.

Was going to do some light and long prowler pushing. But a young kid who was a good football player wanted to join in, so did some sprints instead.

5 Rounds

  • 25m Prowler Sprint (High, 180#)
  • 25m Prowler Sprint (Low, 180#)

They always seem to be worse than you remember.

And Reverse It

Finally was able to sleep past 7. Still went to bed late, but felt good to get some solid sleep. Warmed up with some yoga type stuff and OHS stuff with a training bar.

Strength

Overhead Squats

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×135#
  • 3×155#
  • 3×175#

I haven’t been able to finish a triple at that weight in quite some time. Not sure what has been going on with my mobility. Felt pretty good, so bummed I didn’t have more time to go up 10 or 20#.

Conditioning

6:00 AMRAP
2-2-2-4-4-4-6-6-6…

  • Power Cleans (135#)
  • Handstand Push-ups

I did all of the power cleans TnG unbroken. Unbroken on HSPU through the 4s and then sets of 3 at a time. Finished the 2nd round of 6 cleans and got 3 HSPU.

Rest 2:00, and then reverse the ladder starting with the round you left off in. Different movements.

6-6-4-4-4-2-2-2

  • Deadlifts (185#)
  • Toes to Bar

All unbroken. Took me 2:44.

8 Rounds (Tabata)

  • 20s Wall Balls (20#, 10′)
  • 10s Rest

I was slow. Only 9 reps each round.

Weightlifting Without A Plan

Nothing really sore.

Run Every Day

Morning run before getting dressed or eating. Went 1.72 miles in 13:30 for a 7:52 pace. Felt pretty good for being so early.

Got to the gym for bench night before 6:30pm and warmed up with Crossover Symmetry Activation.

No B.S. Bench Press

  • 10×45#
  • 5×135#
  • 3×185#
  • 3×215#
  • 2×230#
  • 2×245#
  • 2×250#
  • 2×252.5# (PR)
  • 2×255# (PR)

9th week of the 2nd cycle. Supposed to hit four doubles at 40-50# over the base number, which would be 245-255#. In my notes for the night I hoped to hit 260#. When 245# and 250# didn’t feel awesome, I went for the small jumps on the next two sets, not even realizing it still put me in the proper range for the four working sets. Now I don’t feel as disappointed as I did during the lifts. Stupid that I would have felt bad about 2 PR sets anyway. Almost wish I had tried my original plan though and stuck with 5# jumps each set.

What I really like about this bench program is the slow progression from week to week even though the rep counts keep rotating.

bench-progress

Quiet night at the gym and I didn’t really have any plan for weightlifting. Had written down C&J ? in my notes since I’d been working on snatches the last few weeks in preparation for the competition. After heavy bench, I decided to go with power cleans. How high could I go with triples? I’d never really tried.

Power Cleans

  • 3x20kg
  • 3x40kg
  • 3x60kg
  • 3x75kg
  • 3x90kg
  • 3x96kg
  • 3x100kg
  • 3x104kg
  • 3x107kg
  • 1x111kg
  • 1x114kg

I was happy with 107 kilos (~236#). Felt like I was getting slopping with the 2nd and 3rd reps so I did a couple of singles and it was 8pm. That hour of weightlifting went by really quick. I was taking my time between sets and enjoyed it.

I love the sound the bar makes when you drop it with reds on.