Tag: Curtis P

Heading to Vancouver

My abs are still a little sore, which tells me I’m not doing enough sit-ups. Next week I’m in Vancouver for work and it’ll be all running and body weight stuff, so I’ll make sure to get in a bunch. Trained at 3pm for a couple of hours. Hit the barbell hard since it’ll be a week without it.

Warm-up

1,000m Row

Strength

5/3/1 Shoulder Press – Cycle 1 Week 3

  • 5 @ 60# (40% of Training Max – warm)
  • 5 @ 75# (50% – warm)
  • 3 @ 90# (60% – warm)
  • 3 @ 110# (75%)
  • 3 @ 125# (85%)
  • 1+ @ 140# (95%)

Knocked out 5 reps on the last set for an estimated max of 163#, which is just under my 165# PR.

5/3/1 Front Squats – Cycle 1 Week 2

I wanted to get in an extra squat session for the week so decided to just pick this even though I hadn’t done week 1.

  • 5 @ 105# (40% of Training Max – warm)
  • 5 @ 135# (50% – warm)
  • 3 @ 160# (60% – warm)
  • 3 @ 185# (70%)
  • 3 @ 210# (80%)
  • 3+ @ 240# (90%)

Trying to do a big set of front squats isn’t the easiest because it get’s really hard to breathe with the bar there for so long. I managed 6 reps, putting my estimated max at 287.5#, shy of my 295# PR. Felt good to get in some more squats for the week though.

Olympic Lifting

Trying to put a lot of time into snatches. Kevin’s help with some position stuff to work on meeting the bar with my hips and it’s really paying off.

Did about 10 minutes of position work with 45# on the training bar.

5:00 EMOM

  • 3 Snatches (95#)

Rested for 5:00.

5:00 EMOM

  • 2 Snatches (115#)

Felt great at 95#, so I wanted to see if I could keep it going with more weight. I was able to! I was getting such explosion behind some of them the bar got so high that I didn’t even have to drop under it and I ended up doing a power snatch. I did have one miss on the 2nd set, but stepped right up and ripped off two makes. I think I hit the hips on every rep in both EMOMs, which is probably more times hitting my hips than total before today. Need to keep doing this. Here’s one of the 115# lifts…

WOD

3 Rounds

  • 150m Run
  • 20 Pull-ups
  • 5 Curtis P (95#)

Wore the gymnastics grips to protect my hand. Felt pretty good. I split pull-ups down to 14-6, 10-6-4, and 10-6-4. Definitely need to add in more high rep pull-up sets. Finished in 9:06.

Hit Them Shoulders Hard

My low back and trips are pretty spicy from yesterday. Went in for the noon class.

Warm-up

  • 2m Jump Rope
  • 2 Rounds
    • 2 Shoulder Press
    • 2 Push Press
    • 2 Push Jerk
    • 2 Split Jerk
  • 5 Pause Push Jerks
  • 5 Pause Split Jerks
  • 5 Jerk Footwork

Used an empty 45# bar for everything. Shoulders were nice and warmed up after this!

Strength

5 Sets

  • 1 Shoulder Press
  • 3 Push Press
  • Max Jerks
  • 2m Rest

This is superset week. 🙂

Weight Shoulder Press Push Presses Jerks
95# 1 3 16
105# 1 3 12
125# 1 3 6
135# 1 3 4
140# 1 3 5

Wow! Nowhere near my 1RM of 160# on the shoulder press, but that’s a lot of volume with the push presses and the jerks.

WOD

12:00

  • 800m Run (buy-in)
  • AMRAP
    • 5 Curtis Ps (95#)
    • 30 DU (unbroken)

The run really gets you. I missed about 6 times in my 2nd round of double unders, twice in the 20s and one at 27 unbroken. Ugh!! That took a lot of time and winded me bad. I finished with 3 complete rounds plus 5 Curtis Ps.

Tomorrow I’m resting. It’s been a brutal few days.

A Balanced Day

Upper body is kind of sore from the last couple of days. Went in at noon.

Warm-up

3 Rounds

  • 10 PVC Pass-thrus
  • 10 PVC OHS
  • 10s Triceps stretch (each arm)
  • 10s Rack stretch (each arm)

Conditioning/Endurance

1 Mile Run

Each gym is different because of their mile loop, so I’m trying not to compare today to my 6:18 from the summer at Survival Fitness. I also weigh about 15 pounds more now, which doesn’t help! I mapped out the Full Strength route on Google Maps and it’s pretty damn close to a mile, other than the fact we have to go down a big flight of stairs to start and then back up to finish. My time was 6:45. I probably started out way too fast and it caught up to me, but I’m terrible at setting a running pace. It’ll be interesting to go run a mile at the track one of these days.

Strength

5×3 Jerk

  • 5 @ 45#
  • 3 @ 95#
  • 3 @ 135#
  • 3 @ 145#
  • 3 @ 165#
  • 3 @ 185#

I started off doing split jerks and it wasn’t feeling that great in the set with 135# because of the extra time holding the bar overhead. Emily told me to do push jerks if I could handle the weights, so I did and it felt better. Makes sense to work on strength here instead of the split jerk technique. The last set was actually pretty easy, but I have no idea what I can do for push jerks now, so I had to shoot for something as a goal before I started.

WOD

3 Rounds

  • 5 Curtis P (95# – Power Clean, Lunge, Lunge, Push Press)
  • 10 Burpees

Usually it’s a squat clean in a Curtiss P, but I guess everyone had been doing power cleans in the day, so we did the same. First set of 5 was unbroken and I set the bar down once in each of the next two sets for 1-2 seconds to regrip. Short WOD so just tried to keep going. Did all of the burpees unbroken and really picked up the pace for the last 7 reps to finish out. Final time was 4:24.

DB WOD

In for the 9am because I have a massage at noon and want to rest after that. Back is tight from the last couple of days.

Warm-up

3 Rounds

  • 20 PVC Pass-thrus
  • 15 Jump Squats
  • 10 Zombie Kicks
  • 5 Burpees

Strength

5×3 Shoulder Press

  • 10 @ 45#
  • 3 @ 95#
  • 3 @ 115#
  • 3 @ 125#
  • 3 @ 135#
  • 3 @ 145#

I did 3 reps at 145# a couple of months ago, but I’ll take it after doing HSPU last night. Some days you have to just take what you can get because it’s better than going for 150# and not getting any reps. It took me a long time to realize this.

Accessory

3 Sets

  • MAX Ring Dips
  • 90s Rest

These felt good today. The weighted dips Kevin and I have been doing really helped out I think. I did 16, 12, and 10 in my sets. All reps were strict with no kipping.

WOD

21-15-9

  • Modified DB Curtis P’s (hang clean, lunge, lunge, push press)
  • Manmakers (DB push-up, row, row)

It was a good change of pace to do a WOD dominated by DBs. The push presses were easily the worst part of this for me. I had to take my breaks mostly because I couldn’t press out any more reps. Finished in 19:44, using 40# DBs.

Update
Decided to try my first 2k row at night. Didn’t quite know what to expect and started too fast. It pretty much sucked after the first 500m. Final time was 7:38 so I’ll have something to shoot for next time.

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Hungover

Went out last night with the Survival Fitness crew last night, so didn’t get very good sleep and things are a little foggy today. Went in to the noon class, which only had 3 people, compared to 20 that went to the 11am.

Warm-up

  • 10-9-8-7-6-5-4-3-2-1 Weighted Step-ups (95# – front rack)
  • 20-18-16-14-12-10-8-6-4-2 Floor Wipers (95#)

Nice little workout right there in the warm-up.

WOD

20-15-10-5

  • Curtis Ps (95# – hang squat clean, 2 lunges, press)
  • K2E

Those Curtis Ps are brutal. I started off with 5 in a row, but then went 2 or 3 at a time with a couple of singles. I was pretty out of it, so took the opportunity to really concentrate on my squat clean and push jerk techniques. I broke the set of 20 K2E into 15 and 5, then did the other sets unbroken. Got a good workout, but didn’t really push it today. Finished in 27:41.

Can You Donate Some Dollars?

This Saturday is CrossFit for Hope, which is an event based around raising money for St. Jude Children’s Hospital. CrossFitters around the world will be doing the “Hope” WOD and are taking donations and pledges. If you have a few spare bucks to donate, I have a big box over in the right sidebar linking to the page where you can sponsor me. St. Jude is a great cause and does a ton to advance cancer research. I’m trying to raise $300, so anything you can do is greatly appreciated. Thanks!

It felt great to take a rest day yesterday. It was tough not doing anything, but I know it’s for the best.

Warm-up

Tabata Mash-up

  • Broad Jumps
  • Rock Climbers

Haven’t done either of these exercises in quite some time. Both are pretty taxing.

WOD

  • 250m Run
  • 50 Tuck Jumps
  • 50 Plank Push-ups
  • 250m Run
  • 40 Lunges
  • 40 Prayer Crunches
  • 250m Run
  • 30 SDLHP (71# KB)
  • 30 K2E
  • 250m Run
  • 20 Burpee Box Jumps (24″)
  • 20 Ring Rows
  • 250m Run
  • 10 Pull-ups
  • 10 Curtis P’s (40# DBs)
  • 250m Run

I’d never done plank push-ups or Curtis P’s before and to be honest, I won’t be mad if I never have to do them again. Haha! Both were tough on me. My time was 24:48.

Ab Finisher

  • 1m Side Plank (R)
  • 10 V-ups
  • 1m Side Plank (L)
  • 10 V-ups
  • 45s Side Plank (R)
  • 11 V-ups
  • 45s Side Plank (L)
  • 11 V-ups
  • 30s Side Plank (R)
  • 12 V-ups
  • 30s Side Plank (L)
  • 12 V-ups
  • 15s Side Plank (R)
  • 13 V-ups
  • 15s Side Plank (L)
  • 13 V-ups

My tailbone and the surrounding areas still have some issues, so the V-ups were pretty brutal, not to mention there was a total of 90 of them. I got through them though.

Today was a great WOD and finisher that hit a lot of areas.

Reebok hasn’t shipped my CrossFit Nano 2.0 shoes yet. I wonder what the hold-up is. I did call Zappos to check on the status of the Inov-8s I had to return and they are actually crediting my credit card for them. I figured they were giving me a credit to use on another pair of shoes. I love Zappos!