Tag: clean

You Got It, Chief

Still feeling some soreness from the pull-ups, but shoulders seem fine after all that pressing volume last night. Maybe the DOMS hasn’t kicked in yet. I hit the quad with the TENS unit before going to the 9am class. It was a packed house this morning.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Jumping Jacks
  • 10 Air Squats
  • 10 Lunges
  • 10 Air Squats

Strength

Back Squats

  • 10×45#
  • 6×135#
  • 6×165#
  • 6×195#
  • 6×215#
  • 6×235#
  • 6×255#

Got to relax at home this morning since it’s squat day in class. Used a belt for the last set. Felt solid.

Conditioning

“The Chief”
5 Cycles

  • 3:00 AMRAP
    • 3 Power Cleans (135#)
    • 6 Push-ups
    • 9 Air Squats
  • 1:00 Rest

* Restart the AMRAP for each cycle

I did 5+1, 4+16, 4+16, 4+9, and 4+9 (23+15 total). Did the majority of the cleans going straight back to the floor instead of coming back to the thighs. My air squats are soooo slow. Need to bump up the volume on them so I can handle quicker reps and be ready to crush “Murph” this year.

The only other time I’ve done this was in November of 2012 and I’m pretty sure we didn’t restart every cycle. I managed 21+12 total then with 115#.

Midline

4:00 Plank (hands)

Class was doing Tabata, so I went for a hold the entire time. Had big puddles of sweat under my hands when it was over. Didn’t think I’d make it through today, especially at the halfway point.

Accessory

4 Sets

  • 15 Reverse Hyper (210-260-300-320#)
  • 10 Weighted GHD Sit-ups (20-20-25-25#)

Got this done after class and took my time. Did Crossover Symmetry Iron Scap before heading home.

15.4 + Super Sunday

Feeling good after not beating up my body since tweaking my back on Wednesday. We had some people coming in from another local gym to do 15.4, so got in at 11 to get it done before Super Sunday started.

Warm-up

  • 1,000m Row
  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Roll back
  • PVC Pass-thrus
  • Cleans
    • 5×45#
    • 5×95#
    • 3×135#
    • 3×185#

2015 CrossFit Games Open Workout 15.4

8:00 AMRAP

  • 3 HSPU
  • 3 Cleans (185#)
  • 6 HSPU
  • 3 Cleans (185#)
  • 9 HSPU
  • 3 Cleans (185#)
  • 12 HSPU
  • 6 Cleans (185#)
  • 15 HSPU
  • 6 Cleans (185#)
  • 18 HSPU
  • 6 Cleans (185#)
  • 21 HSPU
  • 9 Cleans (185#)
  • Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

My goal was to get through the 15 HSPU and 6 cleans. Didn’t want to do more than 3 handstand push-ups in a row and all singles in the cleans. I was feeling good on the set of 6 so went 4-2 which was dumb because it doesn’t save any time. Reminded myself after that to stick to 3s, but that even got pretty hard in the round of 12. My tiebreak time after the 9-3 round was 2:20, way ahead of schedule. My HSPU started to die in that set of 12. Got a few no reps over that next part of the workout and was down to doubles and singles. Just couldn’t press out anymore. Cleans were no problem. I didn’t have much time at the end, but just enough to bust through the 6 cleans to hit my goal with 1 second to spare. 66 reps and I’ll take it. Not hard at all on the lungs until the end when I had to bust through the cleans. All about managing the muscle fatigue in this workout for me.

Was a little crazy in the gym this morning so got a later than normal start for the regular workout.

20:00 AMRAP

  • 20 Box Jumps (24″)
  • 20 Burpees
  • 20 Sit-ups
  • 20 Walking Lunges
  • 20 Push-ups

With a lot of people, we set up stations and shared equipment, so some time was spent walking from one area to the next. Tried to keep a pretty casual pace and just keep moving. Did my first round in about 4:40, then it got a little slower the next two rounds. Picked up the pace in the fourth round and managed to get it done with a few seconds left, but was too far away from the boxes. My push-ups even felt good after all the HSPU. I did all sets of 10 until the last round when I did 14-6.

6 Sets

  • 30s Bottom Ring Dip Holds
  • 100′ Farmer’s Carry (62# + 70# KBs)

Didn’t really know how the holds would go since it was the first time trying them. My lift arm started to go numb actually from the ring hold in the last 2 sets. I was able to strict press out of the dip on the first 5, but just didn’t have enough left on the last one.

5x

  • 250m Row
  • ~2:00 Rest

My times were 45.1, 45.4, 46.2, 45.1, and 44.4.

A lot of work overall, but nothing that really destroys you.

Showing Up Can Be an Accomplishment

Woke up late. Almost 8am by the time I rolled out of bed. Wasn’t feeling motivated to make it to the gym for 9am, but did because I have to pick up Mom from the airport tonight.

Warm-up

  • 500m Row
  • Bottom Squat Hold

Strength

Stiff-Legged Deadlifts

  • 5×45#
  • 5×135#
  • 5×185#
  • 5×215#
  • 5×245#
  • 5×265#
  • 5×285#

Back squats were on the menu, but still no squatting for me. Sucks! Allows me to focus on a weak part of the legs though, so that’s a positive.

Conditioning

5 Rounds

  • 5 HSPU
  • 7 Power Cleans (135#)
  • 9 Box Jumps (24″)

Didn’t have the energy or motivation to go very hard so I set a goal of doing the cleans unbroken every round. Success! Finished in 7:47.

Accessory

4 Sets

  • 5 Evil Wheels
  • 8/8 Kroc Rows (62#)

Tried not to get the body into the rows and focus on making the correct muscles do all of the work.

Retest After 2 Years

I am feeling those wall balls from 15.3 in my hamstrings and ass! Good turnout today even with several people away and some running St. Patrick’s Day races in Bay City.

Warm-up

  • 1,000m Row
  • Bottom Squat Hold
  • Shoulder Stretching
  • Cleans
    • 3×95#
    • 3×135#
    • 3×165#
    • 3×185#

Conditioning

7 Rounds

  • 3 Cleans (205#)
  • 21 Unbroken DU

Did this one 2 years ago at CrossFit Full Strength and it took me 9:14. Today it only took 5:24 and I had a miss on 2 sets of dubs! Did all singles on the bar, but never really took a rest.

5:00 AMRAP
2-4-6-8…

  • Hang Power Snatch (95#)
  • Box Jumps (24″)

Got nasty pretty quick! I finished the 10s and then 12 snatches.

Gymnastics

10 Sets

  • 3 Strict C2B Pull-ups
  • 3 Strict Pause Ring Dips (5s)

Really focused on keeping a tight hollow position in both movements. Wanted to be explosive with my pull-up. Got tough with the longer pause on the dips.

Midline

3x

  • MAX Weighted Plank (45#)
  • ~2:00 Rest

I went 2:15, 1:30, and 1:25.

Feeling Some Shoulders

My shoulders feel beat up and seems like some sort of impingement in the left one that has been creeping up over the last few weeks. Went in for the 10am class.

Warm-up

  • Bottom Squat Hold
  • Ankle stretching
  • PVC pass-thrus
  • Shoulder stretching

Strength

Push Jerk

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×135#
  • 3×155#
  • 3×185#
  • 2×205#
  • 1×225#
  • 1×245#

Conditioning

20:00 Partner Workout

  • Buy-in: 200 American KBS (53#)
  • AMRAP – each do an entire round and then rest
    • 3 Power Cleans (115#)
    • 7 Push Jerks (115#)
    • 9 Deadlifts (115#)

Teamed up with Bryan. We alternated sets of 15 kettlebell swings and then each had a set of 10 at the end. We kept a steady pace on the bar and got 10 rounds each, plus I got 3 cleans before time ran out. The load was good and allowed us to keep the gas on. When the clean weight is lighter like this I’m starting to work on going right from the front rack to the ground instead of making that slight pause back at the thigh on the way down.

Felt like hitting some more jerks after trying to help some folks with muscle-ups.

More Strength

Push Jerk

  • 2×205#
  • 2×225#
  • 2×245#
  • 1×255# (PR match)

For some reason I thought I’d done 260 or 265 before or I would have added more weight to set a PR. Oh well. Strength is there for the jerks, just need confidence and technique work for my split. Definitely going to become a priority once the Open is over and I take a couple of easy weeks to heal up some of this lingering stuff I’m dealing with.

Hit some intervals around 5.

Ski Erg

This was a Hinshaw rowing working, but easily adapted to ski.

4 Rounds

  • 500m (2:02.4 pace target)
  • 1:00 Rest
  • 300m (1:54 pace target)
  • 3:00 rest

My times on the 500s were 2:02.2, 2:03.7, 2:01.6, and 2:01.4. I messed up in the 2nd round thinking I had to be under a 2:04. The 300s were 1:08.4, 1:08.3, 1:08.2, and 1:08.1. Not very hard to hit those paces and I don’t have a true 2k PR, so I based the paces off something 20 seconds faster than I’ve done.

Did Crossover Symmetry Recovery after and one of the bands snapped on my ghetto system!

  

Fuck You Quad

Brrrr! When I checked the weather this morning it was -12 and felt like -29 with the windchill.

Warm-up

  • 500m Row – 2:16
  • Bottom Squat Hold
  • Stretching
  • 5 OHS (45#)

Open Workout 14.2

Every 3 minutes for as long as possible complete:

  • From 0:00-3:00, 2 rounds of:
    • 10 OHS (95#)
    • 10 C2B pull-ups
  • From 3:00-6:00, 2 rounds of:
    • 12 OHS (95#)
    • 12 C2B pull-ups
  • Etc., following same pattern until you fail to complete both rounds

I cruised through the first two rounds in about 1:30, doing both sets of OHS unbroken, the first 10 pull-ups unbroken, and then 5-5 on the second set. Loved all of the rest time. I started to feel my quad quite a bit in the second three minutes and pretty much gave up after that. Basically bitched out. 😦 Finished the second set of 12 overhead squats just before time ran out. I really wanted to give it a run to finish the rounds of 14 today. Honestly part of me was afraid of going to that dark place and this injured quad was just the excuse I needed. Disappointed in myself, but I also know it’s not worth it to make it worse. Sucks either way though!

I think I’m going to stay away from any squatting up until the Open and see if the quad can heal up.

Weightlifting

Warmed up with some reps at 95#, 135#, and 185#.

10:00 EMOM

  • 2 Hang Power Cleans + 1 Push Jerk (@ ~70-75% of 1RM C&J)

Started with 205# on the bar and damn was it heavy for that first round. In the second round I didn’t get the hook grip back after the first clean and knew I was going to lose it, so I just dropped the bar. Took ten off each side and went 185# for the last 8 rounds. Not my day!

Misc

2 Cycles

  • 4 Rounds Tabata
    • 20s Hollow Rock
    • 10s Rest
  • 30s Rest
  • 4 Rounds Tabata
    • 20s Row (cal)
    • 10s Rest
  • 30s Rest
  • 4 Rounds Tabata
    • 20s Plank
    • 10s Rest
  • 30s Rest

I made it through the first cycle of hollow rocks without stopping for 75 reps, but then really died when they came back around and only got 64 reps with several breaks in cycle 2. I got 40 and 43 calories on the rower and held all of the planks no problem. Had planned to do 1:30 of MB cleans with 1:00 rest for the 3rd part but with my quad made an adjustment to the planks since there were only a few of us.

Not a crazy Super Sunday, but some solid work.

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.

IMG_5596

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!

Bear Struggles

In for the 10am class.

Warm-up

Dynamic for 11 rounds of 15s I think. Combination of jumping jacks, mountain climbers, plank, push-ups, and squat jumps.

Gymnastics

Front squats were on the board, but I’m deloading squats this week, so did my own thing here. I was planning to stay after class and do these, so worked out even better.

E2M 16:00

  • 4 Muscle-ups

I missed the final rep on the 8th set! Then I missed a single 2 more times and called it quits before I tore up a shoulder. Was feeling good, so was kind of surprised I missed, but when I hit that point it’s just done. Most sets of 4s I’ve ever done though.

Conditioning

11:00 AMRAP of 1-2-3-4… Ladder

  • Bear Complex (115#)
  • Burpee

Paced myself right away. Not the kind of day where I want to kill myself going into Super Sunday. I dropped the bar after every bear complex and took a few breaths. Ended up completing the round of 7 and then 1 bear complex of the 8s. Glad I didn’t go with 135#. Using 95# would have been interesting.

Midline

3x with a partner

  • 6 Chest MB Passes
  • 6 OH MB Passes
  • 6/6 Side MB Passes
  • 6 Up MB Passes

Each person goes all the way through before switching out. Used a 20# ball. Those side passes were not bad at all compared to when we do 10 reps.

No Kip For You

Went to the gym around 11.

Row

  • 12:00 @ 5k pace (1:57)

I made it 3,062 meters. Would have been under the 1:57 pace (Was 1:57.7 I think) if I didn’t stop and take off my hoodie in the middle.

Gymnastics

4 Sets

  • Max T2B
  • 1:00 Rest

Stopped to hang and get some more reps during each set. Didn’t stay on the bar long enough to cause any hand rips though. I did 22, 12, 12, and 10 reps. Not very happy with the first set (even though it’s a PR) or the big drop off for the remainder of the sets.

Conditioning

Took a little break to catch my breath and then did 10 hang power cleans (45#) and 5 power cleans (95#) to get ready for the next piece.

E3M 30:00

  • 20 DU
  • 5 Power Cleans (135#)
  • 200m Row

I missed a double under in the first round after 8 and one in the last round after 2. Lack of concentration for both. All other sets were unbroken. All power cleans were touch-n-go reps, though I did feel like they were slowing down around the 5th round. My pace goal was to stay just under 1:45/500m for each row and then I pushed harder on the last one with about a 1:35 pace. I was getting about a minute and 40-45 seconds of rest each round which was plenty to recover. Should have done 250m rows.

More Gymnastics

I wanted to try a real gymnastics kip on the rings, but couldn’t come close to getting over the top. They make it look so easy!

Then I setup a PVC pipe with green bands around a bar to help build some strength for bar muscle-ups.

3 Sets

  • 10 Bar MU Pulldowns (green banded PVC)

I kept the PVC up against the rig supports to simulate it staying in the same plane like the bar does. I don’t think the exercise is going to transfer as well as it does for the ring pulldowns, but it should help some. I did one bar muscle-up pretty easily just to see if I still could. It’s been at least a few months since trying one. I just need to work on the skill to create comfort with it. We might see them in the Open this year.

Sayonara 2014

Didn’t sleep well and I was feeling pretty rough when I rolled out of bed. Ran the 9am class.

We warmed up with a game of Rowling for something different.

2014-12-31-rowling

I did a cycle through with an empty bar and then with 95#.

25:00 AMRAP – Teams of 3

  • 5 Deadlifts (115#)
  • 4 Hang Power Cleans (115#)
  • 3 Front Squats (115#)
  • 2 Push Press (115#)

* One person does an entire round at a time, while the other 2 rest.
* If you don’t do your round unbroken everyone on the team has to do 3 burpees after you finish your round before the next person can start. Incentive for people not to go too heavy.

Felt good after getting moving. Michelle, her sister, and I got about 23 and a half rounds. I was last so did 23 full rounds. Glad I decided to go with 115# instead of 135#, which allowed me to bust ass. The burpee penalty worked; people picked appropriate weights, and no burpees were done.

I had planned on doing some intervals on the Ski Erg at night, but I was exhausted. With all of the lifting last night and over 300 reps with the barbell today, my body is tired!

It was a good close to 2014. I’m feeling good and am happy with the change to CrossFit Intuition in the middle of the year. Looking forward to the Open and getting fitter in 2015.