My jerks still got pretty terrible in the last few as I knew it was getting heavy. Almost more of a push jerk really, without much dropping under the bar. Cleans were easy. My shoulder started to feel a little funky so I stopped the jerks there and did a couple more lifts. 120kg is about 265#, which is a 10# PR on my C&J as well as my jerk. Damn that was a lot of lifts! Alex and I were going lift for lift, which was a lot of fun and a good push.
Clean
1x123kg (PR)
1x125kg (PR)
Had never even attempted more than 265# before so these were both first tries. Not much trouble. About 275-276#. I’ll take PRs in 3 lifts in one day. 🙂 Didn’t chicken out on any of the weights either for a 100% day.
Jumped back on the reverse hyper for 3x10x210 to protect my back.
Why am I setting an alarm on vacation? Hauled my ass to the gym at 9am, but wasn’t really feeling up for the workout after the last couple of days beat me up a bit.
Warm-up
2x10x210# Reverse Hypers
500m Row (2:02)
10×210# Reverse Hypers
Bottom Squat Hold
Strength
Thruster
5×45#
3×95#
2×135#
1×165#
1×185#
1×205#
1×225#
1×240#
Fx250# (hit my chin!)
1×250#
All taken from the ground. Fuck it, might as well go far another PR even though I just did it 4 weeks ago. Now it’s only 5# below my max C&J. Embarrassing.
Conditioning
4 Rounds
500m Row (<= 2,000m PR pace)
2:00 Rest
Wanted to get faster each round. Splits were 1:46.8, 1:46.7, 1:46.2, and 1:45.2. Mission accomplished.
Went back at 5:30 for some lifting. I did some foam rolling on my quads and then smashed them with a barbell for about 15 minutes. Owww! I did some snatch progressions with am empty bar to loosen up.
Tall Snatch
2x3x45#
2x3x75#
2x3x95#
2x3x105#
3×115#
3×125#
3×135#
3×145#
Wasn’t expecting to get that high, but ride the wave when it’s working!
Tall Clean
3×135#
2x3x165#
3×185#
2x3x205#
Rough at the end. Wanted to spend more time on the clean than on the snatch, but the work should have some carryover. Left thumb is getting a little tore up, so will be good to have a couple of days off. Jumped on the reverse hyper for 3x10x210# after having some of the 3rd reps crash on me a bit.
Well, my back held out. No issues overnight. Super happy about that. Hamstrings are still sore though. In for the 9am class.
Warm-up
Bottom Squat Holds
Foam Rolling
Shoulder stretching
I should have done Crossover Symmetry. Need to get that back into my routine, because my shoulders are not doing very well.
Strength
OHS
5×45#
5×95#
3×115#
3×135#
1×155# (then Fail)
3×155#
2×175# (then Fail)
2×175# (then Fail)
Garbage! My overhead squats keep getting worse and worse. I need some major shoulder stability work.
Conditioning
5 Rounds
6 Power Cleans (95#)
5 OHS (95#)
4 Ring Dips
Short little sprint wish a suggestion to use 50-60% of the OHS weight. I’d already decided that 95# would be ideal for this workout no matter what. It allowed me to go unbroken, but not without having to fight the demons in my head telling me to put the bar down in the last two rounds. Did everything unbroken and finished in 4:07. I wanted to try using a clean/jerk grip for the OHS, but after trying and failing on the first rep, that plan quickly changed.
8 Rounds (Tabata)
20s Wall Balls (10′, 20#)
10s Rest
Got 10 reps every round.
Went back in the evening for some lifting. Warmed up with 2x10x210# on the reverse hyper, bottom squat holds, and light stretching.
Weightlifting
15-20 minutes to work up to a heavy C&J (~90%)
5×45#
3×95#
2×135#
2×165#
1×185#
1×205#
1×225#
1×245#
Felt pretty easy so I went with it for more than 90%, up to 95%. No problem. 🙂 I think it’s time to
E30S 4:00
C&J 80% (205#)
Rest 1:00
E20S 4:00
C&J 75% (190#)
Rest 1:00
E15S 4:00
C&J 70% (175#)
I took this lifting workout from NOMAD. Thought it looked like fun and it was! The first section was pretty easy. All reps were power cleans and push jerks. After a couple reps I started transitioning right from a power clean into a push jerk without any reset. Then did all of the reps that way for the next 2 sections. I probably should have gone a little heavier since my max C&J is low compared to my strength numbers. Wasn’t in danger of missing any reps here. The 2nd and 3rd sections definitely got spicier and that 15 seconds goes fast at the end. I love workouts like this. Would be really interesting to try this in reverse.
Wasn’t going to miss a 3rd Sunday in a row. Had to head up north for our family Xmas since my brother flew home early to save money. Made it a one day trip, going up and back.
Warm-up
CSA Activation
3×10 Reverse Hyper (210#)
Shoulder stretching
45# OHS, OH warm-up
Strength
5 Sets
10 OHS (95#)
10 Back Rack Lunges (95#)
Rest 2:00
Nothing crazy, but some quality work. Warmed up C&J with some reps at 95# and 135#.
Conditioning
24:00 EMOM (6 Rounds)
1st: 2 Cleans + 2 Front Squats + 2 Jerks (165#)
2nd: 10 C2B Pull-ups
3rd: 150m Row
4th: 20 Push-ups
The barbell work was the easiest part, push-ups always end up socking for me, but the row was the most deceiving. Rested about 15 minutes before moving on.
5 Rounds
40 Double Unders
30 Box Jumps (24″)
20 American KBS (53#)
Missed once on dubs in the 4th round after 28. I nearly took a header into the box on my first rep. Did box jumps in the first round, but nearly all step-ups the rest of the way. I think I did the swings in 12-8 for the 2nd, 3rd, and 4th rounds with 20 unbroken in the first and last. Took me 15:57 to finish.
Needed that after not doing much for the last week. Hadn’t touched a weight since the competition last Saturday. Shoulders got a lot of work.
We went over to Bay City for a 4 person team competition today. Just a fun event without any entry or prizes. We had a great time!
Event 1
12:00
Each person must find a 2RM front squat. Score = total pounds lifted.
All four of us set PRs! Michelle with 155, Monica 195, Kevin 295, and 310 for me. I just hit 315# for a single less than 2 weeks ago! We took second place in the event, by 10# over 3rd. Here are my last two attempts.
Event 2
12:00
Row for max meters
Each partner must row for 2:00 to start and the last 4:00 can be split up however the team wants. Score = meters rowed.
I went first, then Kevin, Michelle, and Monica. We worked as a team to hold the handle and strap each other’s feet in and it worked beautifully. I got back on the rower and switched off to Kevin after about 1:30 or so. He went about the same and I finished off the time with about a minute left. It was absolutely brutal, but we took first with 3,648 meters. Our strategy made a big difference because 2nd place was about 75 meters behind.
Event 3
2 Rounds
30 Pullups
30 Wall Ball (20/16#, 10/8′)
30 Box Jumps/Step ups (24/20″)
30 T2B
Pair up and alternate movements between the pairs. Reps can be split any way the pair wants.
Michelle and I were a pair and Kevin and Monica. I did 30 pull-ups both rounds and about 13 box jumps I think. We finished tied for second and 1 second behind the first place team. It was such a close event! Every rep and second counts.
Event 4
10:00
Buy-in: 50 Team Burpees (synchronized-ish)
1RM max clean for each person in the remaining time
Tried to pace out our burpees so that we wouldn’t die and need huge recovery before starting the cleans. I did all power cleans because of my back and due to the time constraints. Made 205, 225, 255, and 265. Took second easily with 265 for Kevin, 155 for Monica, and 135 for Michelle. We jumped them both up 20# on their final attempts which was probably too much and they both missed. Kind of chaotic trying to get in a bunch of lifts in so little time though.
Overall we ended up in second place, just 1 point out of first. We worked really well together and it was a lot of fun.
I’m happy that my back held out on me for the lifts, but several hours later and I’m already feeling pretty tight and sore. My hips are wrecked from those workouts.
Heading to Cancun in the morning and come back on Thursday. Looking forward to about a week away from weights and will try to get into the chiropractor on Friday to start working on this back. I need to fix it for real.
My last full day in Long Beach. Will likely still get to workout tomorrow since my flight leaves at 1 in the afternoon. Looking forward to getting home and sleeping in a bed! Over a week away is too long.
Warm-up
3 Rounds
30s Handstand Hold (Nose and toes)
30s Rest
30s L-Hang
30 Rest
Empty bar clean progressions
3 Hang Cleans (95#)
3 Hang Cleans (135#)
3 Hang Cleans (155#)
Weightlifting
10:00 EMOM
3 Hang Cleans (175#)
Feel like I’m getting under the bar faster. This really got me sweating. Did 5×45# and 5×65# shoulder press to warm up my upper body for the thrusters.
Conditioning
8:00 AMRAP
3-6-9-12…
Thruster (100/65#)
Burpee over the bar
One of the worst combinations in CrossFit. I finished the round of 15 and got 5 more thrusters.
Holy shit did I go into a food coma yesterday. Went to CrossFit Intersect at 8:30am to try to burn off some of those calories.
Warm-up
400m Row
Empty Bar
15 Back Squats
10 Good Mornings
10 Clean Shrugs
10 Muscle Cleans
5 Squat Cleans
10 Snatch High Pulls
10 Muscles Snatches
5 Squat Snatches
40:00 Running Clock
All we had out before starting the clock was our barbell.
Beginning @ 0:00…
30 Burpees (1:28)
3RM Hang Squat Clean
3×135#
3×185#
3×205#
2×225# – Lost grip on 3rd rep during the pull 😦
Beginning @ 10:00…
30 Burpees (1:38)
3RM UB Hang Squat Snatch
3×95#
3×135#
3×155#
Beginning @ 20:00…
30 Burpees (1:32)
1RM Thruster
155#
185#
215#
235#
245# (PR)
Beginning @ 30:00…
10:00 AMRAP of “Cindy” (9 + 24)
5 Pull-ups
10 Push-ups
15 Air Squats
This workout was different from anything I’ve done before. It was really fun trying to figure out how to attack the lifts after the burpees and how much rest to take.
Went to Mockingjay Part 1 on Thursday night so didn’t get much sleep. Needed that full rest day yesterday and got a massage too. Ended up going to be before 9pm, which never happens. Hell, being in bed by 10 in extremely rare.
Warm-up
1,000m Row (4:26)
Bottom Squat Hold
Jerk Footwork Drill
Weightlifting
Split Jerks
5x20kg
5x40kg
3x50kg
3x60kg
3x70kg
3x80kg
3x85kg
3x90kg
3x93kg
2 Clean + 1 Split Jerk (Blocks below the knee)
50kg
60kg
70kg
80kg
90kg
100kg
Feeling more and more comfortable with the jerks. Slowly adding more weight. Trying to work on dropping under the cleans faster too.
Strength
Front Squat
5×135#
5×185#
5×215#
5×235#
5×255#
5×265#
Conditioning
2,500m Row
Nothing crazy. Wanted to get the heart rate up for a bit and keep the pace under 2:00/500m. Finished in 9:51.2.
Was feeling weak and tired yesterday after some yard work. Hopefully it’s not from the diet being a lot fewer calories than eating fast food. Up for the 9am class.
Warm-up
500m Row (2:02)
Bottom Squat Hold
Strength
Back Squats
10×45#
5×135#
5×205#
5×235#
5×255#
5×265#
5×280#
5×295#
Felt good. Those back tweaks are really making me focus on technique through all of my heavy reps.
I did a quick complex of 6 deadlifts, 4 hang power cleans, and 2 push jerks with 135# to get a feel for the workout.
Conditioning
“DT”
5 Rounds
12 Deadlifts (155#)
9 Hang Power Cleans (155#)
6 Push Jerks (155#)
I was shooting for under 10 minutes and was on pace until I died in the last round. I did 11 deadlifts to start every round. Got 1 deadlift + 8 power cleans in the first two rounds, but fell apart with the cleans after that. Lost a good 5 seconds or more too when I miscounted for a second at the end and dropped the bar with 1 rep to go. Dumb! Finished in 10:35, which is good for a 1:13 PR, so I’ll take it.
“DT”
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