Tag: clean

Year 4 Begins

Solid sleep again! I could get used to this. In for the 9am class.

3 years ago I did my first CrossFit workout and almost didn’t make it out the door. I was hooked and I love it just as much as I ever have, maybe more. CrossFit has changed my life in many great ways and I can’t see myself doing anything else.

Power Cleans

  • 5×95#
  • 3×135#
  • 2×155#
  • 2×175#
  • 2×195#
  • 2×215#
  • 1×225#
  • 1×235#
  • 1×245#
  • 1×255#
  • 1×265# (PR & matches my best clean)

I didn’t have any second thoughts about 245# or 255#, but add that extra 10# and it starts to get in my head. I was confident I’d hit it without much trouble, but still it was still scary. Fitting for Halloween I guess.

4 Rounds NFT

  • 8 GHD Sit-ups (14# MB)
  • 10 Reverse Hyper (210#)

20:00 AMRAP

  • 5 Power Cleans (185#)
  • 7 Push-ups
  • 9 Air Squats

Decided to go heavy as a way to pace this out. If I had used something like 95# it would have been all gas on the cleans. I did the first round pretty fast and then settled into a relaxed pace until there was about 3 minutes left on the clock when I picked up the pace. Did the air squats pretty slow, with a focus on pushing my ass back first. Finished 12 rounds and 2 more cleans for a total of 62 power cleans!

Boxed Grace

In to CFi early before the 5:30pm class so I could get in some extra work on my cleans.

Weightlifting

Power Cleans

  • 5×45#
  • 3×95#
  • 3×115#
  • 3×135#
  • 3×155#
  • 2x3x175#
  • 2x3x195#
  • 2x2x205#

Still working on getting under fast. Was feeling pretty good.

Conditioning

6 Rounds

  • 5 C&J (135#)
  • 10 Box Jumps (24″)

Finished in 5:42. The clean & jerks felt great, but I was dying on the box jumps. I’ve missed most of the box jump workouts lately. Makes me excited to tackle “Grace” next Sunday.

Strength

5 Sets

  • 3 Weighted Pull-ups (44#)
  • 3 Weighted Ring Dips (44#)

I’m fat!

Conditioning #2

2,000m Row

Nothing crazy, just a solid pace. Took 7:52.6.

A Late Super Sunday

Super Sunday at 4pm today since I was coming back from up north. Switched things up a bit…

Warmed up with some snatch work at 45# and 95#. Hit some at 115# too.

10:00

  • 5 Snatches
  • Increase weight and continue with 5 reps at each weight.

I went 115-135-145-155-165-175. Did 115# as touch-n-go reps. Had one miss at 165# Had about exactly 1:00 left on the clock after loading up 175# and finished them with a second to spare. That was really fun.

XWOD

  • 5-5-5-5-5-5 Good Mornings
  • 2-1-2-1-2-1 Kneeling Jumps

I didn’t want to push it with the good mornings, but need to be doing them to strengthen my lower back. Went 155-155-155-155-175-185. For the kneeling jumps I used 10.25″ for the doubles and 13.5″ for the singles.

Thruster Attack

3x

  • 3 Rounds (Tabata)
    • 20s Thrusters (75#)
    • 10s Rest
  • 30s Rest

Kept up the 8s each round, but was only able to power through 9 on the final round today. Rough!

Gymnastics

10 Rounds (Reverse Tabata)

  • 10s C2B Pull-ups
  • 20s Rest

I got 6 reps for the first 3 rounds, but started dying and got 4 reps the rest of the way.

Reverse Hyper

  • 3x15x210#

Alex had a bar out with the reds still on it, so I jumped on it to drill my cleans a little.

Clean

  • 5x2x70kg

Get Out of Bed!

Still having a rough time getting up, but I had to this morning since Kevin is out-of-town and I was running the 9am for him.

Warm-up

  • Bottom Squat Hold
  • Band Rack Stretch
  • 20 Squat Jumps

Strength

Front Squat

  • 10×45#
  • 5×135#
  • 3×205#
  • 2×235#
  • 2x2x255#
  • 2x2x265#
  • 2x2x275#
  • 2×285#

Felt pretty good. This right IT band has been really funky for a couple of weeks now.

Accessory

4 Sets

  • 10/10 Kroc Rows (62#)

Conditioning

14:00 EMOM

  • Odds: 5 Hang Cleans (155#)
  • Evens: 8 Burpees

Tried not to pull on the hang cleans. Did burpees AFAP, finishing in 15s or less each round.

Back

Reverse Hypers

  • 5x10x210#

Great Lakes Bay Regional Throwdown VII

First GLBRT competing with CrossFit Intuition. It was held at Rise & Conquer Fitness. Teams were made of 2 men or 2 women and each gym could have up to 6 teams. Top 3 team scores counted towards the gym score for the belt. Since we only had 2 Rx teams we didn’t really rank in the gym competition.

Workout #1

12:00 Time Cap

  • Partner A – 60 American KBS (53/35#), Partner B – 30 Thrusters (95/65#)
  • Partner A – 30 Thrusters, Partner B – 60 American KBS
  • Partner A – 30 American KBS, Partner B – 15 Thrusters
  • Partner A – 15 Thrusters, Partner B – 30 American KBS

Both partners may work simultaneously, but can’t move on to the next round until both movements are finished If one partner finishes their work before the other on a round, he/she may help the other partner finish their work for the round.

Our women crushed this and took first place with a time of 6:12! The thruster attack works! Kevin and I did well too with 4th place for the men in 7:01. I was expecting this to be the worst of the workouts, but it really didn’t feel that bad. Everyone was talking about how blown up their forearms were, but mine felt perfectly fine.

glbrt7-1

Workout #2

7:00 AMRAP
* Partners work one at a time and may split the work up in any way.

  • 20 T2B
  • 15 Burpees over the Bar
  • 10 Cleans (115/75#)
  • 20 T2B
  • 15 Burpees over the Bar
  • 10 Cleans (155/105#)
  • 20 T2B
  • 15 Burpees over the Bar
  • MAX Cleans (185/115#)

We had about 3 minutes for the 185# cleans and got 29 reps. It was pretty brutal at the end. We were 5th out of the men.

glbrt7-2

Workout #3

*Split up the work however the team wants, with one person working at a time.

6:00 AMRAP

  • 7 Deadlifts (205/135#)
  • 14 Pull-ups

1:00 Rest

6:00 AMRAP

  • 7 Box Jump Overs (24/20″, touch on top)
  • 14 Wall Balls (10/9′, 20/14#)

Kevin ended up ripping his hands in the first part, which made things a little rough. I had to dig deep. This is where the last few months of hark work paid off. I couldn’t breathe for a good 20 minutes after these 2 AMRAPs were over though.

In the first part we got 201 reps (9 rounds + 7 deadlifts, 5 pull-ups) for 5th place. We were about 1.5 rounds behind the leaders, which I’ll take. Without the ripped hands I bet we would have gotten close to another full round in. Only 154 reps in the second part which was 7 rounds plus 7 box overs, which was pretty terrible, placing us 14th. Kevin couldn’t really handle the medicine ball, so I did the majority of the wall balls.

glbrt7-3-1

glbrt7-3-2

Fun day! We were so proud of our women dominating that first workout and they were on cloud 9. 🙂 Overall Kevin and I were the 5th ranked male team out of 18.

glbrt7-final

Trying Jerk Dips

Feeling pretty great. Mid back is a little sore, but not sure why. In for the 10am at CFi and then some extra lifting after class.

Warm-up

  • Bottom Squat Holds
  • Wrist Stretching
  • Rack Position Stretching

Strength

Front Squats

  • 5×45#
  • 3×135#
  • 3×185#
  • 3×205#
  • 3×225#
  • 3×245#
  • 3×265#
  • 3×275#
  • 3×285#

Felt really good! Would have liked to try another set or two if there had been time.

Conditioning

20:00 AMRAP (Partner)

  • 20 Power Cleans
  • 30 Burpees
  • 40 American KBS

* One person working at a time. Split up reps any way you want.

I paired up with Raymond and we used different equipment. Split up reps for the most part but a few rounds in I started doing more burpees. I used 135# for the cleans and a 53# KB for the swings. We got 4 full rounds plus 20 cleans, 30 burpees, and 6 kettlebell swings. I was sweating more than I can remember in a long time and the weather has shifted to fall, so that was weird.

Midline

4 Rounds

  • 20s Hollow Rocks
  • 10s Rest

Right into…

4 Rounds

  • 20s Plank
  • 10s Rest

I could not keep up with the hollow rocks for all 8 rounds after doing that workout. Fought hard to get through just the 4.

Weightlifting

Jerk Dips & Split Jerks

  • 5×45#
  • 3×95#
  • 3×125#
  • 3×145#
  • 3×1653
  • 3×185#
  • 3×195#
  • 3×205#
  • 3×215#
  • 3×225#

Have seen Catalyst Athletics using the jerk dips with a few of their athletes and figure it would be useful for me to try some in order to reinforce that positioning and body path. I was doing the jerk dip reps and then going right into the first rep of the jerks. They also fatigued my legs a bit, forcing me to think about dropping under the bar, which was much better today.

Felt pretty solid overall and didn’t have any misses. My wrists have built back up too. I didn’t wear wrist wraps at all, but I could start to feel it some in the last few sets. Pretty stoked though. I’ve never hit triples that heavy before.

Morning Garage

Out in the garage around 8am.

Ski Erg

  • 1000m (4:33.7)
  • Rest 1:00
  • 800m (3:16.4)
  • Rest 3:00
  • 1000m (4:27.4)
  • Rest 1:00
  • 600m (2:25.8)
  • Rest 3:00
  • 1000m (4:27.3)
  • Rest 1:00
  • 400m (1:36.8)
  • Rest 3:00
  • 1000m (4:23.4)
  • Rest 1:00
  • 200m (0:48.2)

* 1,000s at moderate intensity (2,000m PR pace plus 10-15sec/500m)
* 800, 600, 400, 200 at hard intensity (2,000m PR pace plus 0-10sec/500m)

My goal pace for moderate intensity was 2:15 and I went for 2:00-2:05 for hard.

Midline

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

I got 14 every round. Felt much easier than the previous times I’ve done this.

Got in a little order from Rogue today, in which I picked up a set of the safety straps for my rack.

IMG_4908

Went to the 5:30 class at CFi.

Warm-up

  • 3x10x120# Reverse Hypers
  • Double Squat Jumps
  • Explosive Squat Jumps
  • PVC arm/back stretching behind back

Skill

Single Leg Standing Box Jumps

Had never tried these before. Pretty weird and different feeling. Started at 20″, then 24″, and slowly worked up from there. Hit 31.5″ on both legs and ended there. Will have to come back to these once in a while. Nice change from using both legs.

Conditioning

5 Rounds

  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats
  • 5 Burpees

I used 115# because I figured I’d be able to hold on to the bar through an entire round. Worked out too. I wouldn’t have made it with 135#. Finished in 6:49.

15:00 Row (easy)

Kept pace between 2:10-2:15. Went 3,383 meters.

Eat Like Shit

Feeling good. Went to the 10am class at CFi and then stayed for some open gym time to row. While Alex was teaching the class cleans, I took a spot on the platform.

Weightlifting

  • 3 Hang Muscle Cleans (95#)
  • 3 Muscle Cleans (115#)
  • 3 Muscle Cleans (135#)
  • 2 Power Cleans (155#)
  • 2 Cleans (175#)
  • 2 Cleans (195#)
  • 2 Cleans (205#)
  • 2 Cleans (225#)
  • 2 Cleans (235#)
  • 2 Cleans (245#)

Conditioning

EMOM 16:00

  • Odds: 5 Hang Power Cleans
  • Evens: 30s Plank

I had 155# on the bar for the first round and it was way too easy, so I went to 175# for the next 5 rounds, then 185# for a round and finished with 195#. I held the last plank for 1:15.

3 Rounds

  • 2,000m Row
  • 8:00 Rest

The goal was to try to keep a 1:45/500m pace and PR on the first attempt. Then hold a 2:00/500m pace for the other two attempts. I was holding the pace up until about 750m left. Managed a 7:01.6 for a 9.5 second PR. So close to sub 7! Probably didn’t need to take so much rest in between, but I wanted to make sure I was recovered enough. Rowed 7:58.6 and 7.54.3 on the other attempts.

2k Row History

I looked back through my records and put all of my 2k rows into BTWB so I could see the improvement over time. I’ve dropped nearly 40 seconds! Today my average pace was faster than my opening 500m pace when I first attempted this distance in December of 2012.

My shitty diet doesn’t seem to be negatively affecting my performance in the gym. Doesn’t make much sense. Or would I be performing a lot better with quality food?

Later in the afternoon I figured I’d test out a set of strict pull-ups. I got 13, which is actually a PR by 1 from May of 2013. Would be a lot easier if I was 5-10 pounds lighter.

Wake Up

Not a ton of sleep last night but up early enough to make the 9am class.

Warm-up

  • Bottom Squat Holds
  • Inch Worms
  • PNF Rack Stretch w/ partner
  • Calf Stretching
  • Front Squats
    • 5×45#
    • 3×135#
    • 3×185#
    • 3×225#

Strength

8:00 EMOM

  • 3 Front Squats (225#)

Accessory

5 Rounds NFT

  • MU into 5 strict Ring Dips
  • 5 Strict C2B Pull-ups

Conditioning

3 Rounds

  • 1:00 Row (cal)
  • 1:00 Shoulder to OH (95#)
  • 1:00 Burpees
  • 1:00 Ball Slams (25#)
  • 1:00 Box Jumps (24″)
  • 1:00 Rest

I got 18-19-19 calories on the rower and have no idea how many reps at each of the other individual stations. Totals per round were 86-92-94 reps. Felt good to actually get better as it went on. I did a mixture of push jerks, push presses, and strict presses on the SH to OH.

Back at 4:30 for some stuff with Kevin, but he got caught up helping Alex coach his first class.

C&J

  • 45# Warm-up Work
  • 2×115#
  • 2×135#
  • 2×155#
  • 2×175#
  • 2x1x195#
  • 1×205#
  • 1×215#
  • 1×225#
  • 1×235#
  • 1×245#
  • 1×255# (PR match)
  • 1×265# Clean (PR)

Really had no plans to attempt this. Wasn’t even planning to do clean and jerks when I walked into the gym. The jerk was iffy, but felt good to hit the big weight. Had only ever hit that once and it was before X-mas. I don’t think I’ve attempted to jerk over 225 in months. I have room for so much more in my clean with how high I’m receiving the bar. I’ll take it 5# at a time so I don’t lose the confidence though.