Tag: deadlift

9am and the 3 Bears

Actually woke up this morning. Of course in a few days I’ll have to adjust timing by another hour with DST bull shit.

Warm-up

  • 3 Sets
    • 10 Reverse Hyper (210#)
    • 10 Toe Touches
  • Zombie Kicks
  • High Knees
  • Butt Kicks
  • Bar Hang
  • Deadlifts
    • 6×45#
    • 6×155#
    • 6×225#
    • 6×265#

Strength

12:00 EMOM (alt)

  • 6 Deadlifts (295#)
  • 5 Strict C2B Pull-ups

Turned into cardio read quick! 5 was the perfect number on those pull-ups because I was almost missing my last one each set. I touched the ground between every rep and kept a solid hollow body position.

Conditioning

6 Sets

  • 3 Bear Complex (unbroken)
  • 1:00 Rest

I started with 115# and went up 10# every set. Was pretty smooth and steady through the first 5 sets. When I got to the end I would have had 5# sitting on the sidelines so I slapped them on the bar too for a 20# jump. Shit balls! The thrusters in back and front were a struggle and I had to take a second or two to take a breath in a couple of positions. Got through though. I think it took me just under 7:00 to finish all the sets. Didn’t get much rest time with changing the plates.

6 Rounds

  • 30s Row
  • 4 Burpees
  • ~1:00 Rest (while someone else did their row)

I didn’t strap in my feet for the first 5 rounds and got 156-160-160-160-162 meters. Strapped in and went hard on the last one and got 176 meters, so a big difference transferring power into the machine. My burpees were pretty slow every round.

Team Up

We moved Super Sunday up to 11 and I got out of bed on my own at 7:45, so just the one day with the alarm yesterday has set me back in the right direction.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Ring Hang

Strength: Overhead Squats

3-3-X-1 Tempo

  • 2×15# (demo)
  • 2×45#
  • 2×75#
  • 2×95#
  • 2×115#
  • 2×135#
  • 2×155#
  • 2×165#
  • 2×175#
  • 1×185# (lost it trying to stand up 2nd rep)

Started out with jerk grip again and moved out each weight change. I was still a ways from being at snatch grip with 175# but it was pretty shaky so I went full width for 185#.

Gymnastics & Explosive

Warmed up with 5×20″, 5×24″, 3×30″, and 3×34″ jumps.

12:00 EMOM (alternating)

  • 10 C2B Pull-ups
  • 5 Box Jumps (38″)

Can’t believe I was able to do all 6 sets of the chest to bars unbroken with the butterfly. Putting a focus on my hollow body and arch positions in all pull-ups is paying off. Should have gone higher on the box jumps.

Conditioning

15:00 AMRAP

*Team of 4: Do a round and rest while the other 3 do their rounds

  • 3 Deadlifts (155#)
  • 2 Power Cleans (155#)
  • 1 Thruster (155#)

Couldn’t turn the 2nd clean into a squat clean thruster and gave the option to do a front squat and some type of shoulder to overhead instead of the thruster.

Teamed up with Michelle, Weston, and Bryan. We kept a pretty steady pace the whole time and even got a little faster as we nailed down the transitions between movements in the complex. We each did 17 rounds, then Michelle and I each got in a round, and Weston got 1 deadlift. I thought it would end up getting a lot tougher than it did. Fun workout though.

Fun Garage Sesh

Slept in again. Out to the garage around 11.

Weightlifting

  • 5 Squat Snatch + 5 Snatch Press (45#)
  • 4 Squat Snatch + 4 Snatch Press (75#)
  • 3 Squat Snatch + 3 Snatch Press (95#)
  • 2 Squat Snatch (115#)
  • 2 Squat Snatch (135#)
  • 1 Squat Snatch (155#)
  • 1 Squat Snatch (165#)
  • 10:00 EMOM
    • 5:00 – 1 Squat Snatch (175#)
    • 5:00 – 1 Squat Snatch (185#)

Planned all 10 minutes at 175# but it was feeling pretty good, so after 3 I decided I’d bump it up for the back end. Got a little iffy on the last couple with 185#, but no misses = a good day. I miss doing stuff like this.

I wish I had set the camera better so I could get the full bar path. It looks like it gets out a few inches from the starting point, but pretty good for not working on it in months.

Conditioning – “Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

  • Unbroken Double Unders

I’ve been wanting to test this one out for a while since I haven’t done it in more than 2 years. Perfect day for it. Went all the way up with no misses. Started taking breaks after sets around 30 or 35. On the way back down I missed once on the 40 and twice on the 30. Cruised home with no rest when I got to 25. Finished in 9:30 which is a PR by 4:05!!

That was a fun session.

Went to the chiropractor at 5 and then to the 5:30 class at CFi.

Warm-up

  • Bottom Squat Hold
  • 400m Run
  • PVC Pass-thrus
  • PVC Good Mornings
  • Air Squats

Strength – Deadlift

  • 10×45#
  • 5×155#
  • 5×225#
  • 3×265#
  • 3×295#
  • 3×325#
  • 3×355#
  • 3×375#
  • 3×395#

Haven’t really pushed the weight with deadlifts in months. Wore my belt for the last 4-5 sets and figured I’d see how it felt. I survived.

Conditioning

  • 100 Wall Balls (20#, 10′)
  • EMOM – 5 Burpees

Also known as Wall Ball Kalsu I guess. First minute was free for all wall ballin’ this time, compared to starting with burpees back in March, when I did 5:54. My minutes ended with 28-45-62-80, so I had to bust my ass with 20 reps left in the final minute. I usually get 10 reps in a Tabata round so I knew it was possible, especially if I was already descending into the squats as the ball hit my hands. The 100th rep was in the air as time hit 5:00 so that was good enough for me. 🙂 My rep counts during burpee minutes were 2-3 reps higher than that version we did earlier in the year.

Accessory

3 Sets

  • 14/14 Kroc Rows (70#)
  • 14 Ring Push-ups (feet on short box since rings were up about 6-8 inches.)

14 Kroc rows at a time is rough if you’re trying to keep a solid back position. I was sweating more from these than the metcon.

Back in Michigan

Got home yesterday from Park City and planned on going to the 9am class. Didn’t wake up until 8:45 though. Was great to sleep with some humidity after it being so dry in Utah and in my own bed as well. I went in to CrossFit Intuition around noon.

Rowing WOD Week 12 Session 1

  • Part A – 4 rounds
    • 2,000m
    • 5:00 Rest
  • 5:00 Rest
  • Part B – 2 rounds
    • 500m
    • 3:00 Rest

The 2k rows were done at 20-22-20-22 s/m, making the 2nd two faster. Kept up with increasing the rate 1s for every stroke/minute. The 500s were set to be done at the 2k race pace. Since I started them off as the start of the race, the average pace is below my 1:41 goal, but I settled in around 1:40-1:41 after 200 meters or so.

Could definitely tell the difference being back in Michigan with so much more oxygen available. Looking forward to enjoying the effects of the altitude for the next few days or week and excited to test the 2k later this week.

Went back to the gym for the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 2×8 Reverse Hypers (210#)

Strength: Shoulder Press

  • 8×45#
  • 6×95#
  • 4×125#
  • 2×145#
  • 1×155#
  • 1×165#
  • F – 175#
  • 1×175# (PR match)

That’s a couple times recently where I’ve matched my previous best from last November. I haven’t been consistent on a lot of my strength work though and have put a lot of focus into rowing over the last 12 weeks, so I guess keeping steady should be okay. I also held that last rep overhead for a count of 20.

Conditioning

10:00 AMRAP

  • 7 Deadlifts
  • 7 Power Cleans
  • 7 Push Jerks

I used 115# and set a goal to do unbroken rounds. I then took probably 30-40 seconds of rest after most rounds. After doing that for 6 rounds, I took a shorter rest and did the cleans in singles. Ended up with 7 rounds plus 5 deadlifts. The cleans and jerks started to get hard in those unbroken rounds. Good challenge after not touching weight other than some thrusters last week.

Midline

Weighted Planks (45#, on hands with straight arms)

  • 5 x 45s
  • 1 x 2:00

Went for broke on my last one. I was shaking like crazy. Probably had about 1:00-1:15 rest between attempts alternating with a partner.

GLBRT at Steel Courage

Strategizing?
Strategizing?

Up early and headed down to Chesaning for the GLBRT (Great Lake Bay Regional Throwdown) at CrossFit Steel Courage. Bryan and I teamed up and we also had Michelle and Jess team up.

Event #1

8:00 AMRAP

  • 10 Pull-Ups
  • 20 Wall Balls (20#, 10′)
  • 30 Double Unders

We alternated movements the whole way. We both messed up way too much on our dubs, which sucked. In practice we had done 8+24 in 10:00, not having the correct time. Today we got 6+29, so our practice was better and we even made sure to have the wall ball picked up and ready today which we didn’t do in practice. We placed 8th in this. Should have been a good one for us. Meh!

Workout #2

  • Part A
    • 20 Clean & Jerks (85/115)
    • 20 Clean & Jerks (95/135)
    • 20 Clean & Jerks (105/155)
  • Part B
    • 2:00 MAX Deadlifts (145/205)

We had recently done the Grace thing in the Team Series, so didn’t practice this one at all. We decided to go a little more than pacing and push it by doing 7-7-6 on the first two weights and were hoping for 5-5-5-5 on the 155# bar. Well, we got the first 5-5 and then it fell apart having to go with 5 doubles. We finished at 3:55 and then got 59 deadlifts. They subtracted a second from your score for every rep of the deadlifts, so our “time” was 2:56, good for 6th place.

Workout #3

  • 21-15-9 (1 person on each movement)
    • OHS (65/95)
    • Box Jumps (20/24)
  • 45 Toes to Bar (1 person working)
  • 9-15-21 (1 person on each movement)
    • Thrusters (65/95)
    • Burpees

This one is kind of confusing, but basically both movements are being worked on at the same time in the first and last part, but nobody can start the set of the next number until the set before is done.

I did 21 box jumps, 15 overhead squats, and 9 box jumps, with Bryan doing the opposite movements. We went 12-13-10-10 on the T2B. I did 9 thrusters and he did 9 burpees. Then Bryan did 8 thrusters and I think I only got in 5 burpees; was dying on those. I finished the set of 15 with 7 thrusters and he killed off the burpees. I think we went 5-6-5-5 on the last set of thrusters and I have no idea how we split up the burpees. Finished at 5:59 to destroy the 7:07 we did a week ago. That got us 5th place in the workout. The thrusters actually felt pretty good today compared to our practice, but we used a much different strategy that worked out. Easily the highlight of the day. We were pretty pumped after that improvement and pushing it.

Overall we were the 7th place team. Just didn’t have any high enough finishes for the big points. Wish the first workout would have gone better, but the huge PR on #3 made up for it and then some. Fun day!

Look at that hollow body position!
Look at that hollow body position!

Wrapped Up

Didn’t sleep worth a shit and woke up with my wrists feeling like they had deep bruises from the velcro straps of the leather grips I wore for the T2B. That went away in the afternoon though and I actually felt pretty good. We got going around 5:30 again.

Warm-up

  • 2×8 Reverse Hyper (160#)
  • Bottom Squat Hold
  • Various Clean + a few front squats (45-95-155-185-205-225-235#)

Team Series Event #7 – 20:00

  • 7-rep-max front squat (from the ground)

Having to take it from the ground added a new element. Did a clean and extra squat with 245# to see how it felt. Then knocked out all my reps with 255# and called it a day. Our entire team was done in less than 10 minutes. My back was starting to feel it during those reps and I didn’t want to get hurt with another event and a partner competition tomorrow morning. Satisfied. Our team total was 795#.

Team Series Event #6

As a relay in the order M1-M2-F1-F2, each athlete completes:

  • 30 deadlifts (185/135 lb.)
  • 30-calorie row
  • 30 overhead squats (95/65 lb.)

Bryan went first with a 4:30, I got a 4:37, Jess 6:25, and Michelle 4:23. I did 18 deadlifts, dropped to rotate my hands, and picked the bar right back up. Was averaging about 1,600 cal/hr on the rower, and did my OHS in 3 sets of 10. Those were rough from rep 1. My upper body was shaking all over the place, probably from all the work we did yesterday. Total team time of 19:55.

Doing the Team Series was a lot of fun and a good challenge. Definitely some workouts that took us out of our comfort zone and things we wouldn’t come up with. Now off early in the morning to Chesaning for the local throwdown we call the GLBRT (Great Lakes Bay Regional Throwdown).

Burpees to the Bar

In for the 10am class.

Warm-up

  • Bottom Squat Hold
  • Tricep/Front Rack Stretching
  • Air Squats

Weightlifting: Power Cleans

  • 5x20kg
  • 4x50kg
  • 3x70kg
  • 2x90kg
  • 2x2x100kg
  • 1x105kg

Wasn’t going anything crazy with my back being aggravated for the last few days. Felt easy though. Did touch-n-go through 90 and singles at 100. No belt or lifting shoes.

Conditioning

Partner with Michelle

  • 100 Burpees
  • 30 C&J (155/105#)
  • 40 Deadlifts (155/105#)
  • 50 Back Squats (155/105#)

We did each did 5×10 burpees, 5×3 clean and jerks, 2×10 deadlifts, and 8-8-9 back squats. The burpees weren’t as bad as I was expecting. Did all my C&J sets touch-n-go and they felt good. We finished in 12:06. Fun workout! I did put my belt on for this after the burpees were done.

Midline

3 Rounds of MB Complex

  • 10 Chest Pass
  • 10 Pass w/ Sit-up
  • 10/10 Twist & Pass
  • 10 Pass Straight Up

Always a good burn, especially those twist and passes.

The 2 Girls

I woke up sore in my low back and wasn’t expecting it. Has to be from throwing my 2 nieces around all day yesterday because I don’t think I’ve been sore there from lunges or push-ups before. I’m definitely also sore in my glutes and hips from the lunges and my shoulders feel a little tired from the push-ups. Was tired from the combination and the drive home last night so slept in. Went to the chiropractor before hitting the 5:30 class.

Warm-up

  • Jumping Jacks
  • Air Squats
  • Toe Touches
  • Hip Circles
  • Deadlifts
    • 6×155#
    • 6×205#
    • 3×265#
    • 3×295#

Strength

10:00 EMOM

  • 3 Deadlifts (315#)
  • 4 Burpees

Both movements every minute. Didn’t wear a belt and felt great. Took my time on the burpees.

Conditioning

Warmed up with 5 thrusters at 45# and 95#.

5 Rounds

  • 5 Thrusters (135#)
  • 8 C2B Pull-ups
  • Rest to normal breathing

I did everything unbroken. My rounds were finished at 0:27-1:50-3:27-5:13-6:50, which comes out to the last 4 rounds of rest plus work being 1:23-1:37-1:45-1:37. I did the first two rounds of chest to bar butterfly and then switched to kipping for the last 3 rounds. The thrusters were the easy part and might have been able to go with 155#.

Accessory Fun

3 Rounds NFT

  • 25/25m Prowler Sprint (180# – sled + weight)
  • 75m/75m Farmer’s Carry (44# KBs)
  • 3 Tire Flips

Both ways using high handles on the prowler. I didn’t stop at the turn-around on my carries and went unbroken. The tire flips were almost effortless. I pretty much went from movement to movement without taking extra rest.

McFatty

Seemed like I was awake all night, but my sleep tracker says otherwise. Guess I just woke up several times. Yesterday I had decided with a buddy to get my diet back on track starting today, so I ate like shit yesterday to enjoy it. Jumped on the scale this morning. The FUCK? Over 208 pounds and I’d never hit 207 before. Time to get my shit together!

In for the 9am class and coached it too.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 10 Squat Jumps
  • 10/10 Leg Swings (S-S, F-B)

Strength: Back Squat

  • 10×45#
  • 6×135#
  • 3×205#
  • 3×225#
  • 3×245#
  • 3×265#
  • 3×285#
  • 3×305#

Put on the belt for the last two sets. Not bad.

Conditioning

5:00 AMRAP

  • 10 Russian KBS (70#)
  • 10 KB Deadlifts (70#)

Got spicy on the low back. Really concentrated on keeping solid positions. Went through 7 rounds plus 10 swings. We took a solid rest before getting into the burpees since we had plenty of time.

6 Rounds

  • 1:00 Burpees
  • 1:00 Rest

Intervals with burpees! I was pissed at myself for only getting 19 in the first round, so stepped it up for the next 5. Ended up with 19-20-20-20-21-21 to get that average over 20 per.

Relaxing

Went out for a walk after work. Didn’t turn on RunKeeper, but it’s a route I’ve ran many times so was about 2.7 miles and took me about 45-50 minutes.

Push It

In bed early. Not a fan of this heat wave. Bring back the 70s. Made it to the 9am class.

Warm-up

  • Bottom Squat Hold
  • 2×10 Reverse Hypers (210#)
  • 10 Air Squats
  • 10 Good Mornings (45#)
  • 5 Burpees
  • Deadlift
    • 6×155#
    • 5×205#
    • 6×245#

Strength-ish

12:00 EMOM (alternating)

  • 6 Deadlifts
  • 6 Burpees

I went 275# for the first 3 sets, 295# for 2 sets, and 325# for the final. No belt. Felt good.

Accessory

4 Sets

  • 8/8 Kroc Rows (70#)
  • 8 Barbell Curls (75#)

Little heavy for the curls, but tried hard not to cheat the reps. By this point I was nearly soaked with sweat already.

Conditioning

  • 3:00 AMRAP
    • 8 Thrusters (95#)
    • 8 Push-ups
  • 2:00 Rest
  • 5:00 AMRAP
    • 8 Wall Balls (20#, 10′ target)
    • 8 OH Lunges (45# plate)

Push, push, and more push! I couldn’t do push-ups after the thrusters. Struggle-bus through 3 rounds plus 12 reps. Arms didn’t want to work going into those first wall balls. Lunges were in done in place. Got through 5 rounds plus 6 reps.