Tag: clean

Another Mile

Warm-up

  • 3 Rounds
    • 10 Air Squats
    • 5 Push-ups
  • 30 Mountain Climbers

Conditioning

12:00 AMRAP

  • 5 Pull-ups
  • 8 Hang Power Cleans (135#)
  • 10 Burpee over the Box Jumps (24″)

Completed 5 rounds plus 5 pull-ups, 8 cleans, and 5 of the burpee boxes. My burpee box overs were so slow!

10 Rounds

  • 20s Wall Balls (20#, 10′)
  • 40s Rest

Got 10 every round. Easy.

Ran a mile, probably at about an 8:30 pace if I had to guess. Good time to work on shortening my stride and landing midfoot instead of running on my toes.

Strength

Close Grip OHS

  • 2x5x45#
  • 5×75#
  • 5×95#
  • 2×115#
  • 2×135#
  • 2×155#
  • 2×175#
  • 2×185#
  • 1×195#

Up to 135 with pinkies on the inner knurl marks and then after than I had to slowly keep moving them out. With 195# I think my index finger was just outside of the 2nd knurl marks. Still much closer than a snatch grip though.

I let Kevin talk me into running “another mile”, which fucking turned in to nearly 3 miles. A lot of time to practice running technique improvements.

All Day

Played 27 holes of golf today for our last little tournament of the year, so took the day off work. Headed to CFi around 5 for some open gym work. Started with Crossover Symmetry Activation.

Shoulder Press

  • 5×45#
  • 5×95#
  • 4×115#
  • 4×135#
  • 8x4x140#

This was for day 3 of week 3 of Smolov Jr. At the end of last week I figured I’d have to dial back my plan a bit and I did today, dropping 2.5# from the planned 142.5#. Just 140# was hard enough. One more day.

Power Cleans

  • EMOM 3:00 – 5×115#
  • Rest 1:00 extra
  • EMOM 3:00 – 4×155#
  • Rest 1:00 extra
  • EMOM 3:00 – 3×195#
  • Rest 1:00 extra
  • E30S 10:00 – 1×225#

All touch and go reps. Was planning for 3-5 minutes of the singles with 225#, but kept pushing and adding more minutes. Finally said fuck it, get to 10. Not sure why, but I was actually running into my knees with the bar sometimes on those heavy reps. Maybe I wasn’t staying over the bar long enough. Last summer I did an EMOM with 225#, but they were squat cleans and it was a struggle! This was twice as many reps in the same amount of time and powering them.

Row

20:00 Easy

I was keeping around a 2:15/500m pace and finished with 4,492 meters.

Friday Grindin’

Forgot I wanted to finish off the 2nd week of Smolov Jr before class, so rushed off to get there. Hit up Crossover Symmetry Activation and got right into it the lifts.

Shoulder Press

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×135#
  • 10x3x142.5#

I nearly missed the last one in the 8th working set, but made sure to keep tight and use the bounce on the final two sets and didn’t have a problem. One more week of the cycle and then I might reset for another one instead of testing my max.

Did some banded tricep stretching after to continue warming up.

Skill

IMG_4866Practiced triple unders for 8-10 minutes. First by just getting one at a time and stopping. I was able to get 2 in a row several times, but I need to work on slowing down the rope after the 3rd spin because it kept coming around and hitting my feet before I had time to jump again. Jump will need work too. I was kicking my feet back a lot. I think I’ll have to work on these using my Rx rope instead of the RPM, because the bare cable can draw blood!

Conditioning

20:00 AMRAP

  • 10 Power Cleans (155#)
  • 15 T2B
  • 20 Deadlifts (155#)
  • 25 Sit-ups
  • 30 Air Squats

All singles for the cleans, 3 sets of 5 each round for toes to bar, and broke deadlifts up into 2 sets of either 10-10, 11-9, or 12-8. Completed 3 full rounds plus 10 cleans, 15 t2b, 20 deadlifts, and 3 sit-ups. It was a grinder!

Accessory

Farmer’s Carry

  • 135m (62# & 53# KBs)
  • 100m (62# & 53# KBs)
  • 100m (2×44# KBs)
  • 135m (2×44# KBs)

Owwww! Shoulders and forearms on fire after this.

Quick afternoon session in the garage. Warmed up with 5 minutes on the Air Dyne at about 55 PRM for 2.18km and then rested two minutes.

5 Rounds

  • 10 Plyo Lunges (Jumping)
  • 1:00 Air Dyne
  • 2:00 Rest

Really had to push in the last couple to keep going. Distances were 0.76, 0.78, 0.79, 0.78, and 0.8 km. Cooled down with another 5 on the AD for 2.14km. Rest day tomorrow!

All Push

Massage was great yesterday. Definitely needed one. The outside of my left calf is sore! Headed out to the garage around 8:30 this morning.

Warm-up

  • 500m Ski Erg

Went at about 70%, in 2:25.

SkiErg Intervals

3 Rounds

  • 6 Rounds
    • 30s @ 100%
    • 30s Rest
  • 3:00 Rest (total, don’t rest the 30s extra after the 6th)
  • Round 1 meters: 134-137-135-134-132-134
  • Round 2 meters: 140-138-135-134-135-133
  • Round 3 meters: 137-136-135-135-132-133

Damn! That was a battle. Just enough rest to let you go hard again. I picked up some extra technique stuff from an old video on the CrossFit Journal showing to go up on the toes during the recovery phase, which gives your body more room to drop. Seemed to work and I’m getting more comfortable with the rhythm of the machine. Was holding 1:45-1:50 once I got the flywheel going on each interval.

Walked 0.45 miles around the block for a cool down.

Went over to CFi around 11. I did Crossover Symmetry Activation to get started. Then started warming up with shoulder presses and seated box jumps for the XWOD. Did 10×45#, 6×95#, and 6×115# shoulder presses. Also 2×24″, 2×32″, 2×35.5″, 1×38″, and 1×42″ seated box jumps.

2014-08-10-seated-box-jumpXWOD

  • 6-6-6-6-6-6 Shoulder Press (120#)
  • 2-1-2-1-2-1 Seated Box Jumps
    • 2s: 42″
    • 1s: 45.5″

 

Weightlifting

E90S 15:00 (10 sets)

  • 2 Squat Cleans

I went 165-175-185-195-205-215-220-225-235-245. Reps were TnG through 195# and then I dropped the bar between reps. Was thinking to go up by 5# at a time after 215# but after 2 little jumps, I went for broke with two 10# jumps to finish. My max clean is 260# so that felt pretty good to hit 245# for a double at the end of that work.

Conditioning

21-11

  • Handstand Push-ups
  • Ring Dips
  • Push-ups

The plan started out as doing “J.T.” but after the round of 21 we made an executive decision to adjust. Everything was pretty much down to singles by that point and we wanted to be able to use our arms at the Adventure Park tonight. My time was 9:52.

Midline

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Grabbed some sushi after.

2014-08-09-sushi

Back Home

This morning before leaving the cottage I did DDP YRG Wake Up.

Went over CFi just before 2pm. Started with Crossover Symmetry Activation.

MAX set of pull-ups – 20

Shoulder Press

  • 10×45#
  • 5×95#
  • 6x6x115#

Could tell I hadn’t moved any weight in a week. This starts a new cycle of Smolov Jr. for shoulder press.

Clean

  • 2x60kg
  • 2x70kg
  • 2x80kg
  • 2x85kg
  • 2x90kg
  • 1x95kg
  • 1x100kg
  • 1x103kg
  • 3x1x105kg

Felt pretty good considering I hadn’t squatted in a week.

10 Rounds

  • 100m Row
  • 1:00 Rest

Fun! I hit a pace of 1:19/500m in some of the last intervals. Hadn’t been within a few seconds of that before. My splits were: 16.8, 16.7, 16.7, 16.4, 16.5, 16.7, 16.7, 16.7, 16.4, 16.6. I’ll take that consistency any day!

10 Too Much?

Wasn’t very sore yesterday, so I guess on Tuesday my legs were still feeling the thruster work from Saturday. Walked 18 holes of golf yesterday. Didn’t get my usual fill of sleep last night due to watching the OHS event of the CrossFit Games. Still in for the 9am at CFi though.

Warm-up

  • Crossover Symmetry Activation
  • Box Shoulder Stretches
  • 15# Good Mornings
  • Bottom Squat Hold
  • Arm Circles

Strength & Skill

  • 5×155# Deadlift
  • 3×245# Deadlift
  • 3×315# Deadlift
  • 3×365# Deadlift
  • 3 MU
  • 3×385# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 2×405# Deadlift
  • 3 MU
  • 3×365# Deadlift
  • 3 MU

Ugh, I had to try and go for 405# on the last two sets. Felt it in my back after the 2nd rep. Dropped weight and did 3 slow singles trying to keep a perfect back on the end. It was only an extra 10#, but maybe the same thing would have happened if I had stayed at 395# for that set. Who knows. Can’t change it now.

New PR for muscle-ups in one day with 8 sets of 3! Getting more and more comfortable with them every time I do them. This combination was pretty brutal though. I was sweating my ass off and completely out of breath.

Conditioning

10-8-6-4-2

  • T2B
  • Burpee over the Box Jumps (30″)

Damn near biffed it on the first jump to the box. Did all of the toes to bar unbroken and finished in 4:57. My burpees were slow.

Midline

100 Russian Twists

Grabbed the 35# KB with the goal of getting some big sets. Did it in 60-40.

Guess what, another afternoon break session in the garage! Did Crossover Symmetry Activation to get my shoulders ready.

Bear Complexes

If you don’t know what a bear complex is…

  • Clean
  • Front Squat
  • SH to OH
  • Back Squat
  • SH to OH

Usually condensed down into…

  • Squat Clean Thruster
  • Back Squat Thruster

I warmed up with some “bears”:

  • 5×45#
  • 2×95#
  • 2×115#
  • 2×135#

E45S for 8 Rounds

  • 2 Bear Complex 155#

My original (ambitious) plan was 16 rounds. Haha!! I wanted to quit after 4! Pushed through to 8. Dropping to my back was starting to get sketchy and I could barely get the bar locked out overhead. Good time to take a breather. I think I made it through the first 2 (maybe 3) rounds without dropping the bar in between each complex.

Rested about 5:00.

E45S for 8 Rounds

  • 2 Bear Complex 115#

Never had to drop the bar in any round. Too easy.

SkiErg

  • 10:00 @ 2:30-2:40/500m

Nice cool down and recovery pace. Made it 1,909 meters.

Finished up with CS Iron Scap.

Quad Squad

My body is yelling at my for going off schedule and not taking a rest day yesterday. Quads and hamstrings are sore. In for the 9am class at CFi.

Warm-up

  • Crossover Symmetry Activation
  • Various shoulder stretching
  • Shoulder Presses
    • 10×45#
    • 5×95#
    • 3×115#

XWOD

  • 5-5-5-5-5-5 Shoulder Press (132.5#)
  • 2-1-2-1-2-1 Explosive Movement
    • 2s: Burpee Broad Jump
    • 1s: Broad Jump to Height

Final rep on the last 2 sets of shoulder presses was a fight, so I’m glad I added the 2.5#. Turned out perfectly.

Conditioning

8 Rounds

  • 1:00 AMRAP
    • 5 Burpees
    • 10 Wall Balls
  • 30s Rest

* Continue each 1:00 AMRAP where you left off.

After 2 AMRAPs I had exactly 3 rounds and nearly kept up that same pace. Finished with 11 rounds plus 5 burpees and 1 wall ball, so was only 9 reps shy of getting 3 rounds every 2 AMRAPs.

5 Rounds

  • 25m High Prowler Sprint (90# + 45#)
  • 25m Low Prowler Sprint (90# + 45#)
  • Rest until 2 other people cycle through

Those low pushes really burn the legs. Good finish to the workout. Been far too long since touching a prowler.

My legs were telling me no, but I wanted to get in some OLY work so headed back to CFi for an afternoon session since tomorrow is going to be a golfing day.

Cleans

  • 2x3x50kg
  • 3x60kg
  • 2x70kg
  • 2x80kg
  • 2x90kg
  • 2x95kg
  • 1x100kg
  • 1x105kg
  • 5x1x108kg

Worked with Alex, so it was kilo plates and ends up being more volume on the way up than I was planning. My goal was 5 singles with 235#, so made it about 238# in the conversion. Made every lift, which is huge for how rough my legs feel. Getting so much more comfortable with the heavy cleans.

Split Jerk

  • 3×95#
  • 2×115#
  • 2x2x135#
  • 2×155#
  • 2×175#
  • 3x2x185#

Trying to work on speed under the bar and footwork. Felt ok, but shoulders are pretty wiped out from the last couple of days so didn’t push it far or heavy. I held a bunch of the 2nd reps overhead for an extra 5 seconds to work on stability.

Midline

5 Rounds NFT

  • 10 GHD Sit-ups (10# bumper on chest)
  • 10 Back Extensions (10# bumper behind head)

Punch to the Gut

As expected I can feel the 150 sit-ups from “Annie” yesterday. She always gives me DOMS in the abs. In to CFi for the 9am class. Got Crossover Symmetry Activation done before class started.

Warm-up

3 Rounds

  • 300m Row
  • 1:00+ Bottom Squat Hold (while someone else rows)

Skill

4 Rounds NFT

  • 3 Wall Walks + 10s Handstand Hold w/ each
  • 5 Push-ups

OMG, I worked up a sweat like it was a metcon. Wall walks are so deceiving.

Conditioning

  • 1:00 Box Jumps (31″)
  • 1:00 Rest
  • 1:00 Thrusters (75#)
  • 1:00 Rest
  • 1:00 Burpee Over the Box Jumps (31″)
  • 1:00 Rest
  • 1:00 Thrusters (75#)
  • 1:00 Rest
  • 1:00 Air Squats

I did 21 box jumps, 20 thrusters, 10 burpee box jumps, 15 thrusters (horrible), and 43 air squats. Never put the bar down during the thrusters. In the first round of them I held in the rack position for a couple of breaks and in the second one I even put it on my back a couple of times. Those air squats were a hell of a burn in the last 20 seconds.

Midline

3 Rounds

  • 20 Russian Twists (53# KB)
  • 45s Plank

Pushing myself with the 53# KB is making them a lot easier. I used to always go for something in the 30-40# range.

Knocked out Crossover Symmetry Plyometrics before leaving the box.

Took an afternoon break around 4pm for a garage workout. Warmed up with 3 minutes of jumping rope.

Cleans

Every 90 seconds a new set started:

  • 3×95#
  • 3×115#
  • 2×135#
  • 2×155#
  • 2×185#
  • 1×205#
  • 1×225#
  • 1×235#
  • 4x1x245#

12 sets total. I really like using the clock for pacing rest time when weightlifting, otherwise it can drag on for longer than it needs to. Made every lift. Those singles at 245# are over 94% of my 1RM. Getting more confident up in that range with the 235# singles EMOM on Saturday and this work today. I hope to continue it. Obviously I’m well below my potential max since I don’t really ever miss below 95%. Fucking mental game!

Just look how high I’m under the bar with those weights at the end. Well above parallel. I’m excited to keep working it and see the XWODs pay off too.

Conditioning

3 Rounds

  • 3:00 Air Dyne (AD2)
  • 2:00 Rest

Went out way too hard in the first round and fell off before a minute was up. Had much better pacing in the 2nd and 3rd intervals. Racked up 123, 113, and 116 calories.

Muscle-up Triples

Walked 18 holes on the golf course yesterday and seemed to tweak my right elbow on one of the swings. In at 9am and then oversaw the 10am class since Kevin is out of town. Was at the gym for 3 hours. Started with Crossover Symmetry Activation.

Snatch

  • 45# Position Work
  • 3×75#
  • 3×95#
  • 2×115#
  • E30S 3:00 – 1×135#
  • EMOM 5:00 – 1×155#

Couple of sketchy ones for #3 and #4 with 155#, but no misses. Took everything down into the squat.

Clean

  • 2×155#
  • 2×175#
  • 2×195#
  • EMOM 3:00 – 1×215#
  • EMOM 5:00 – 1×235#

Felt great and super easy. 235# is 90% of my max and I’m never really in danger of missing it. Just shows how much more I have.

Back Squat

  • 5×135#
  • 5×165#
  • 3×195#
  • 3×225#
  • 3×260#
  • 3+ x290#

Got 9 reps with 290, which is an estimated max of 376.

EMOM 10:00

  • Odds: 3 MU
  • Evens: 5 GHRs

The most unbroken muscle-ups I’ve done is 3, so making all 5 sets felt awesome. I’m still terrible at GHRs.

IMG_4738

Sled drag

Loaded 180# on the 38# sled.

  • 25m down & 25m back
  • 140m Lap
  • 140m Lap
  • 25m down & 25m back

Took a minute or two rest between each portion. Finished with Crossover Symmetry Iron Scap, using the blue and purple bands.

Freedom

Happy 4th of July! Lifted at 9am.

Warm-up

  • CS Activation
  • 45# C&J Positions
  • 10×45# Good Mornings

C&J

  • 3x40kg
  • 3x50kg
  • 3x60kg
  • 2x70kg
  • 2x80kg
  • 1x90kg
  • 1x96kg
  • 1x100kg
  • 1x105kg

I was trying to work on making that back foot hit the ground first in my jerks, but it got tougher as the weights piled up. Straight up muscled the 105kg jerk with little drop under the bar. Figured that was a good time to stop with the jerks and save my shoulders for the last week of Smolov Jr. presses, which I’ll start tomorrow.

Cleans

  • 1x110kg
  • 1x115kg
  • Fx115kg
  • 1x110kg

I had my mind right for the first attempt at 115, but it crashed on my wrists and elbows a bit, so I got worried and didn’t really go for it on the next attempt. Decided to drop down for a make and end there. Alex said my back was very vertical on that last lift. The 115 clean (254#) was 97% and my max was just 255# until 2 weeks ago. I need to get more comfortable with the weight up in that range. The strength is there. I’m thinking 110kg might be a good place for me to rep out a bunch of singles.

Good Mornings

  • 5×135#
  • 2x5x155#
  • 2x5x175#

Explosive hips coming up.

Back Squats

  • 10×175#
  • 5×225#
  • 3×265#
  • 3×275#
  • 3×285#
  • 3×295#
  • 3×305#
  • 1×315#

It was feeling rough on the way up. I was hoping to get up to 325, but I gave up on 315 after struggling with the first rep. Shit, just a few weeks ago I hit 10 triples with that weight. Chalk it up to fatigue at the end of a 2 hour session.