deadlift

Deadlift Rising

Bought some new bands last night and started doing Crossover Symmetry again to rehab the shoulder and start strengthening it. I have my last laser therapy today. I’m going to try to stick to this schedule recommended by CS. Not necessarily the days, but only doing Recovery 2 days in a row.

crossover-symmetry-schedule

Warm-up

3:00 Bottom Squat Hold
3 Rounds
- 10 Squats (15#)
- 10 Good Mornings (15#)
- Arm Circles

Strength

5×3 Deadlifts at 80-90%

5×135#
5×225#
5×295#
3×365#
3×395#
3×415#
3×425#
3×435#

Still getting back where I used to be so only 3 sets were in the range according to my old 1RM, but less than 3 weeks ago with singles I did 435# and didn’t get 455#. Definitely getting the low back strength to come back fast.

Accessory

14:00 EMOM

Odds: 30s Hollow Rocks
Evens: 40s Farmer’s Carry (53# KBs)

Conditioning

10 Rounds

10-10-10-10-6-6-6-6-4-4
- C2D Push-ups
- Weighted Lunges (35# DBs)
10 Goblet Squats (44# KB)

Took me 11:37 to finish. Did another 5:00 squat hold after class. I was up to a total of 26 minutes of squat holds yesterday and will accumulate 27 today.

Didn’t have time to get in some double unders and probably won’t do any tonight, so I’ll have the next 2 days to finish out the 1,500 for the week.

Shoulder Depression

My shoulder has not been the greatest yesterday or today. So sick of it!

Warm-up

Zombie Kicks
Leg Swings
Band Scap Retrations
Band Reverse Flys

Strength

5×5 Deadlifts @ 70-80%

10×135#
5×225#
5×315#
5×345#
5×375#
5×385#
5×405#

Felt solid. No back issues.

Shrugs

3x5x225#
2x5x255#
2x5x285#
5×315#

Took 10:00 for this since I couldn’t do the MAX strict pull-ups everyone was else was doing.

Conditioning

3 Rounds

~350m (3 rectangles at SF)
21 Power Cleans (115#)

Did power cleans instead of 95# snatches. Paced the first set too much by going 6-5-5-5, then went 8-7-6 the last two sets without much of a problem. Tried to push a little extra on the last run. Finished in 10:43.

After class I did a 3:00 bottom squat hold.

Throughout the day I did more bottom squat holds: 3:00, 2:00, 3:00.

After an adjustment and laser therapy I hit up some work in the garage. My supraspinatus is aggravated again, so probably why the last two days I’ve been feeling the shoulder.

16:00 EMOM

Odds: 40 DU
Evens: 15 GHD Sit-ups

Planned to go for 20:00 but my back was starting to feel iffy and didn’t want to push it after deadlifting this morning. Those 320 dubs bring me to 1,026 for week 3, so already over my mark, but I want to keep getting more than the previous week, so it’ll be 1,300+. I was feeling a little weak in the jumps with the rope today and after sitting down I’m feeling my calves. I wouldn’t think that bit of running today would have done anything, but maybe the bottom squat holds are to blame.

3 Rounds

1:00 Bottom Squat Hold
1:00 Rest

I’ll get in a couple more minutes to get over 15 total and will also do some of the couch stretch tonight.

Test Friday

Had thought about taking a rest day since I’ve been working out since Saturday. Not really feeling beat up though, so why not.

Warm-up

Air Squats
Zombie Kicks
Leg Swings
Sprawls

Supposed to be a 1RM test, but my back isn’t ready for that yet. Need to build it back up yet.

10×135#
5×225#
5×315#
5×375#
3×405#
1×435#
Fx455#

Last time I tweaked the back it was trying to do 5 with 375#, but dropping each rep. Doing it unbroken wasn’t a problem today and then the triple with 405# felt good too. I could feel my back starting to pull a little with 455# so I called it quits there. No point in risking injury.

MAX Pistols in 1:30

Really started to feel the burn half way through. Managed 42 reps.

2,000m Row

Was holding a good PR pace until 500 or 600m left. Then it started to get rough. Ended up with a 7:11.1 for a 2.7 second PR.

I was sick of looking out at nice weather all day, so I went back to the gym at 5 for open gym. I also had a pair of the Reebok CrossFit Sprint TR shoes delivered this afternoon, so had to try them out.

300 DU

Only took me 4:25 today. I knew the 6+ was a fluke the other day. That’s over 1,100 dubs since Saturday. Mission accomplished on getting at least 1,000.

Sled Drag

Loaded 135# of plates on to the 35# sled. Did 5 big laps around the parking lot, which came out to 0.57 miles in 14:04 according to RunKeeper.

Back Felt Good with Deadlifts

Went over to Survival Fitness Bay City for open gym at 4. Legs are sore from getting back into squatting.

Warm-up

Bottom Squat Holds
3×20 Band Pulls (red)
Various stretching

3 Position Snatch Deadlifts

Did some reps with 65#, 95#, 135#, and 185#. Getting better with the positions. If I keep at it, hopefully it’ll be automatic when I can get back to the lifts.

Strength

Deadlifts

5×185#
5×225#
5×275#
5×315#
5×335#
5×365#
E2M 10:00 – 3×365#

Felt good. No issues with my back.

Front Squats

5×135#
5:00 EMOM – 5×185#

Might as well call it a metcon! I was out of breath and had a nice sweat worked up.

Conditioning

4 Rounds

400m Run
15 Burpee Box Jumps (24″)

I really need to work on some running intervals. First run felt good, but when my heart rate shoots up I just can’t hold a pace. Was able to speed through the last round of burpee box jumps at a good pace though. Finished in 14:25.

I walked 400m to cool down and took a few more minutes of rest.

300 DU – Took me 6:13! Not very good.

Burpees, Baby!

I’m sore from the weekend of squats, but nothing terrible. You know it, 9am.

Warm-up

4 Round Tabata Mash-up

Air Squats w/ Pause
Zombie Kicks
Shoulder Stretching

14:00 EMOM

Evens: 5 V-ups (no hands OH) + 5 Deadlifts (135#)
Odds: 5 Power Cleans (135#) + 5 Box Jumps (24″)

Did the modified v-ups instead of T2B.

10 Rounds

10 Burpees
20s Rest

Started out flying with 19 seconds for each of the first two rounds. Then I started to hit the wall and did my best to hold on. Finished in 7:36. I almost did a 10:00 EMOM of 10 burpees or Tabata burpees yesterday; I’m glad I didn’t.

Jumped on the rower for an easy 2,000m in 8:44.

2014 CrossFit Games Open Workout 14.3

After 14.2, I moved up from 28,476/109,998 (25.9%) to 22,238/100,690 (22.1%) in the world. I was excited last night to see 14.3 announced. No shoulder work and heavy deadlifts. BOOM!

Hit it up right away this morning to allow recovery time in case I need to go a second time for the team on Monday.

I warmed up with 5:00 on the rower, leg swings, jump rope, mashing the legs with a mobility stick, and some foam rolling. Did some deads with 135# and a few step-ups, but figured the first 2 rounds would warm up the movements.

2014 CrossFit Games Open Workout 14.3

8:00 AMRAP

10 Deadlifts (135#)
15 Box Jumps (24″)
15 Deadlifts (185#)
15 Box Jumps
20 Deadlifts (225#)
15 Box Jumps
25 Deadlifts (275#)
15 Box Jumps
30 Deadlifts (315#)
15 Box Jumps
10 Deadlifts (365#)
15 Box Jumps

I finished 9 deadlifts at 315# for a score of 139 reps and a tiebreaker of 6:40 for my last set of box jumps. I went 10, 9-6, 7-7-6 on the first three sets of deadlifts, and then I think I did some triples and doubles with 275# before going singles the rest of the way. I did step-up, jump downs, which turned into step-downs in the final set. Legs were smoked at the end of this one. Every rep with 315# felt like a max attempt. I know it’s early, but I’m in the top 7% of scores in the world, so I’m pretty excited. Finally something in the Open I could crush.

Excited for Thrusters!

My back and hips were sore when I crawled out of bed this morning. I’m thinking it’s from the spinal decompression table since they’ve been ramping up the percentage or whatever setting they use. In for the 9am class.

Warm-up

4 Rounds of Tabata Mash-up

Jingle Jangles
Bear Crawls
Squat Jumps

Strength

Deadlifts

5×135#
5×225#
3×275#
5×295#
3×325#
3×345#
3×365#

Wasn’t going near the 5×1 @ 90+% and aggravating my back again. These felt better than the lifts a couple of weeks ago, so I’d say treatments are working.

Conditioning

E2M

7 Squat Clean Thrusters (“Cluster”)

* You have 1 minute to complete and 1 minute to rest. Start at 135# and add 5# each new set.

I made it through 150# and got stuck in the hole with the 5th rep of 155#. So that’s 4 full sets plus 4 reps. Pretty brutal. Happy to be able to go through that pressing movement though, because yesterday I couldn’t even shoulder press a PVC pipe!

2014-03-06-sq-cl-thrusters

5 Rounds

10 Pull-ups
10 Wall Balls (20#, 10′ target)

Pull-ups didn’t feel the greatest even doing just the kipping variation instead of butterfly to take some strain off the shoulder by eliminating the bottoming out. I had to break up sets quite a bit after the first 10 unbroken. Finished in 4:55. I could feel some weakness in the shoulder doing wall balls too, but did those unbroken without a problem.

Felt good to be able to participate fully with the class. First time in 2 weeks I haven’t had to substitute any movements.

Over to Kevin’s at 6pm for a squat session.

Reverse Hyper

3x15x50#

Nice and light. Figured it would be good after deadlifts today.

Then I did Crossover Symmetry Activation (8 reps). I used blue (heavy) and yellow (light) for bands, except had to use the lightest green band on my right side for the 90/90 because the yellow was killing my shoulder.

Back Squats

20×45#
8×155#
5×225#
5×255#
3×285#
10:00 EMOM 1×305 (rapid fire!)
10×225#

Worked up a good sweat with the set of 10 at the end.

Finished up with Crossover Symmetry Iron Scap. I used the red bands for Tiger Walk and Bear Hug and green for all of the rest. Super light, but with the injured shoulder it was plenty and I did double the reps for everything.

Shoulder Impingement Confirmed

I was at Midland Chiropractic Sports Rehab for 80 minutes yesterday. Shoulder impingement just like I thought and maybe a bulging disc. Did a bunch of e-stim on the shoulder and low back. Put me on a spinal decompression table for about 15 minutes, and did some stretching too. Going back Wednesday, Monday, Wednesday, and then we’ll re-evaluate where things are at. So, I’m staying away from overhead movements, which sucks, but it just hurts way too much and isn’t worth hurting things further.

In for the 9am class and then stayed after to help Matt hang up a couple sets of rings for muscle-ups.

Warm-up

6:00 to stretch out shoulders and do some HR Push-ups.

Strength

Bench Press

10×45#
5×95#
7x5x135#

Can’t do shoulder press, so bench it was. Nothing crazy with the shoulder. Could feel a little pressure so didn’t want to go any heavier.

Conditioning

7:00 AMRAP

Burpees (6″ target)
EMOM 5 Deadlifts (205#)

* Workout starts with wall balls. At the one minute mark (and every minute after) complete 5 deadlifts.

I got 18 burpees in the first minute, 8 or 9 per minute, and then 11 in the final minute to total 73 burpees in addition to the 30 deadlifts. Glad the deadlifts didn’t bother my back.

Midline

3 Rounds NFT

20 Russian twists (53#)
30s Plank

My back was starting to hurt on the other side from the twists, so I cut myself off after 3 rounds. I don’t need any new injuries to start.

Managing with the Back

Didn’t sleep worth a shit last night, so got out of bed and did some work early. Went in for the 9am class again. Back feels better today, but can still get some solid pain if I move in the wrong positions.

Warm-up

Did some leg swings and back stretching before class started.

“Sally Up/Down” doing squats with PVC as a bar.

Strength

5×5 Front Squats @ 70-80%

5×135#
5×185#
5×225#
5×225#
5×235#
5×245#
5×255#

BOOM! Squats are back! My form felt pretty good too. Didn’t even really start leaning forward much even on the last set. I’m fucking excited about this, especially with my back in less than ideal shape.

Accessory

12:00 EMOM

Odds: 8 Good Mornings (135#)
Evens: 30s Hollow Rocks

Felt some pulling in the back with the good mornings, but I think it helped to stretch it out too.

Conditioning

4:00 AMRAP
1:00 Rest
3:00 AMRAP
1:00 Rest
2:00 AMRAP
1:00 Rest
1:00 AMRAP

A round consists of:

5 DB Deadlifts (45# DBs)
5 DB Hang Power Cleans
5 DB Push Presses

I did 6+8, 4+8, 3+3, and 1+13. Rough, but I felt better in this than yesterday’s workout.

Headed back in at 8pm for some rowing. Another workout from NCLab

1000m Row
100s Rest
900m Row
90s Rest
800m Row
80s Rest
700m Row
70s Rest
600m Row
60s Rest
500m Row
50s Rest
400m Row
40s Rest
300m Row
30s Rest
200m Row
20s Rest
100m Row

Kept under or at a 1:52 / 500m pace through everything. My splits were 3:44, 3:24, 3:01, 2:38, 2:17, 1:54, 1:31, 1:10, 0:48, and 0:24. I almost fell over when I got off the rower and was a little light-headed for 10-15 minutes.

Fuck, My Back

Moving a little slow this morning, but in for the 9am class.

Warm-up

20 Zombie Kicks
20 Air Squats
15/15 Standing Hurdles (forward and backward)
10 Burpees

Strength

5×5 Deadlifts @ 70-80%

10×135#
5×225#
5×315#
5×335#
5×355#
5×375#
4×385#

What a fucking idiot. Tried to push it and now that low back area on the right side is worse than it was 2 weeks ago. It was starting to feel pretty good too. I want to slap myself. Pisses me off even more that it was already the most volume I’d done for a 5×5 before trying that last set.

2014-02-19-5x5-deadlifts

Accessory

Kroc Rows

10/10 x 60#
10/10 x 71#
10/10 x 71#

Conditioning

20 Thrusters (95#)
20 Power Cleans (95#)
20 Shoulder to OH (95#)
20 OHS (95#)
20 Front Squats (95#)

* Do 5 burpees EMOM starting at 1:00

I felt pretty terrible in the workout and didn’t push it on my burpees because I could feel my back there. Not to mention I couldn’t breathe and felt like shit. Took me 4 minutes to do the OHS, only able to get 5 reps each time! Not good. Total time of 10:57. I think I was the last one done.

Rested a bit when I got home, finished shoveling the end of the driveway, and then made a pit stop in the garage on the way in.

Accessory

5×10 Reverse Hyper using GHD with green band