Tag: Good Morning

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

Sunday Mass

In for an early Sunday at 9am because we’re heading to the Adventure Park to climb the trees again. I started off with Crossover Symmetry Activation and some stretching.

Warm-up

  • 10×45# Shoulder Press
  • 2 Kneeling Jumps
  • 5×95# Jerk
  • 1 Kneeling Jump (4″)
  • 2×125# Jerk
  • 1 Kneeling Jump (7″)
  • 2×155# Jerk
  • 1 Kneeling Jump (10.25″)
  • 2×185# Jerk

XWOD

  • 2-2-2-2-2 Jerks (205#)
  • 2-1-2-1-2 Kneeling Jumps
    • 2s: 10.25″
    • 1s: 13.25″

Felt pretty good on most of the jerks.

Strength/Accessory

  • 5×45# Good Morning
  • 5×95# Good Morning
  • 5×135# Good Morning
  • 5×165# Good Morning
  • 15 Push-ups
  • 5×175# Good Morning
  • 15 Push-ups
  • 5×185# Good Morning
  • 15 Push-ups
  • 5×185# Good Morning
  • 15 Push-ups
  • 5×195# Good Morning
  • 15 Push-ups

Focused on explosive drive back up out of the bottom in the good mornings to work the hamstrings more. I can feel a big difference when I engage my glutes and hamstrings to initiate the movement. All push-ups were unbroken sets.

Gymnastics

EMOM 10:00

  • 7 C2B Pull-ups

Did pretty good with the butterfly considering I’d never done more than 4 chest to bar in a row with it. Got several rounds unbroken without losing my kip. Have started to develop a bruise and broken blood vessels under my right pec where I contact the bar. I think maybe I should work on hitting higher, which should be less work. I feel like I’d smash my face though.

Thruster Attack

3 Rounds

  • 5:00 Tabata
    • 20s Thrusters (35#)
    • 10s Rest
  • 2:30 Rest

Damn that was tough this week!

Spaz(m) Out

I only had one back spasm through the night. On the mend. In for the 9am class at CFi.

Warm-up

  • 3×15 Reverse Hypers (30#)
  • 15-10 Good Mornings (45#)
  • 10 Air Squats
  • Bottom Squat Holds
  • Wall Squat Stretch (laying on ground)
  • 5×155# Deadlifts
  • 5×245# Deadlifts
  • 2x25m Run
  • 2x25m Run @ 90%

XWOD

  • 3-3-3-3-3-3-3-3 Deadlifts (315#)
  • 2-1-2-1-2-1-2-1 Sprints
    • 2s: 25m Sprint
    • 1s: 50m Sprint

Kept the weight lighter and focused on speed of the lifts. Controlled every rep back to the ground.

Conditioning

3 Rounds

  • 1:00 Box Jumps (24″)
  • 1:00 Wall Balls (20#, 10′
  • 1:00 Sit-ups
  • 1:00 Rest

In the first round I went 26-17-27. Didn’t hear Kevin correctly and stopped wall balls early. Had time for a few more reps. Second round was better with 24-20-29, and busted ass for 25-23-29 in the last round.

Walked about 200m after and then did a bunch of hamstring stretching.

Afternoon session in the garage started with Crossover Symmetry Activation.

Shoulder Press

  • 5×45#
  • 5×95#
  • 3×115#
  • 10x3x135#

I set the clock and went every 2 minutes. Might have to rethink adding 10# to each workout for the 2nd week of the cycle.

8:00 AMRAP

  • 2 Chin-ups (Strict)
  • 4 HR Push-ups
  • 6 Air Squats

Stole this little gem with a modification of my own.

I got 16 rounds plus 2 chin-ups, 4 push-ups, and 1 squat for a 16+7. I did it on my little rack, so tried to get my feet out in front of me in a good hollow position so they’d have as little contact with the ground as possible at extension. Push-ups got a little slow on my towards the end but never stopped.

Jumped on the Air Dyne (AD2) for 10 easy minutes at about 50-55% and went 4.49km to cool down. Finished up with Crossover Symmetry Plyometrics.

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.

Explosive Training with Ryan Moody

Today Kevin and I went over to 989 CrossFit in Midland for The Explosive Seminar with 9-time world record holder, Ryan Moody.

ryan-moody

http://vimeo.com/56433138

We learned a ton and hot a lot of fun. Can’t wait to put some of the stuff into practice and watch results. Here are some of my highlights from the day.

The seated box jump was huge for me. I’ve had this mental battle with high box jumps for quite some time. I fear getting injured even though I know I can jump plenty high enough for a lot more than I’ve done. Ryan taught us a cool mental technique to get out of our mind, which allowed me to get that 47.5″ on my first try when I’ve never been able to even attempt anything higher than 44″ from standing. The kneeling jump stuff was a lot of fun. Oh, by the way, I’ve never done a single seated box jump in my life before today.

box-jumping

I was feeling inspired from the day, so got in some good work in the garage.

Box Squats

I used one of my 12″ jerk blocks as the box. Warmed up with 5×45# and 5×135#.

E50S for 12 sets

  • 2 Box Squats for speed (155#)

E2M for 4 sets

  • 5 Good Mornings (175#)

10:00 EMOM

  • Odds: 5 GHR
  • 12 Russian Twists (53# KB)

I used the clock for everything, not as a form of intensity, but as a way to manage rest periods so that I wouldn’t take all day. Did the GHRs unweighted since I struggled with them so much on Monday with Kevin. These did plenty for me until I can build back up.

No Golf Monday

Not enough guys to golf this morning, so was able to get to the 9am class. No issues with the shoulder after the 180 one-arm snatches yesterday, so that’s good.

Warm-up

  • Crossover Symmetry Activation (at home)
  • Leg Swings
  • Hurdlers
  • Bottom Squat Hold

Strength

Box Squats (14″ box)

  • 10×45#
  • 3×135#
  • 3×225#
  • 3×245#
  • 3×255#
  • 3×265#
  • 3×275#
  • 3×285#

I don’t think I’ve ever done these right before today, which is why I always felt so much knee pressure with the wide stance. Matt corrected me right away today and it was completely different. I was afraid I was going to miss the box though.

Accessory

KB Drag – 84 feet

  • 2×88#
  • 3×108# (53# + 55#)

I was sweating like I’d done a 10 minute metcon already!

Conditioning

3 Rounds

  • 15 Wall Balls (20# MB, 10′ target)
  • 20 Pistols
  • 25 Banded Good Mornings (black)
  • 30 Box Jumps (24″)

Pistols felt extremely tough today. No rhythm. I broke up the GMs into 10-10-5, 15-10, 15-10. Didn’t do any rebounding on the box jumps. Finished in 17:13. Didn’t feel like pushing too hard for some reason.

Walked a lap, did a bottom squat hold, and then did Crossover Symmetry Recovery when I got home.

My new wrist wraps from 321 Wraps
My new wrist wraps from 321 Wraps

Hundreds of ’em, Fifty Two

Have been resting on Fridays, but really wanted to get in another squat session today, so I’ll rest tomorrow or maybe drag the sled.

Warm-up

  • 200 DU
  • 3:00 Bottom Squat Hold
  • 200 DU
  • 3:00 Bottom Squat Hold
  • Crossover Symmetry Activation

I guess I left my RPM rope at Survival Fitness, so had to use my backup, the RX rope. Managed to get 70+ and then 100 unbroken during the first 200. That got me to 1,508 for the final week of my personal Double Under Challenge. In 4 weeks I racked up 5,200+ double unders!

OLY

Muscle Clean

  • 3×95#
  • 3×115#
  • 3×135#

Hip Clean

  • 2x3x135#
  • 3x2x155#
  • 3x2x175#

Trying to work on speed under the bar. Kevin also pointed out that I was banging some instead of driving the bar up so I tried to work on pulling the bar in to me and driving it up off the legs.

Strength

Back Squats

  • 5×155#
  • 5×205#
  • 4x9x245#

I’m going to start pulling some of my extra squat days from a Smolov squat cycle, so that’s where the 4×9 came from. It was supposed to be at 240#, but I didn’t feel like messing with the little plates. Wasn’t as hard as I was expecting.

Good Mornings

  • 5×135#
  • 5×155#
  • 2x5x175#
  • 5×185#

In between some of the good mornings I knocked out 3 sets of 50 band pulls. Finished with another 3:00 squat hold. Ended up with 29 total minutes in the squat hold today, so tomorrow and the rest of the 30 days will be 30 minutes a day.

Gut It Out

Needed that rest day yesterday. I got a massage from Cora and had laser therapy on my shoulder. I also did 4 sets of a 5:00 bottom squat hold throughout the day and some hip/couch stretching at night. Knees feel a little “creaky” this morning.

Out in the garage this morning to attack the plan early.

Warm-up

3:00 Bottom Squat Hold

Back Squats

chest-up

  • 10×45#
  • 5×135#
  • 5×225#
  • 3×245#
  • 3×275#
  • 10:00 EMOM 2×295# (Rapid Fire!)

After I got through the 5th rapid fire set I figured there was no way I was finishing unless I increased the rest. Finished without making adjustments, but it was one hell of a grind. Writing a nice reminder on the board right in front of me helped a lot since I didn’t have anyone there to yell at me.

I went immediately into a 5:00 squat hold. :-/ Felt really good actually.

Good Mornings

E2M 12:00

  • 6×135#

Really focused on driving up be engaging the hamstrings and glutes. Did another squat hold of 3:00.

Double Under Challenge

7 Rounds

  • MAX Unbroken DU (Only count 30+ as a set)
  • 1:30 Rest

I got 60-69-75-69-90-45-71 with only 2 misses. I dad a 24 going for the 2nd set and a 5 going for the 6th set. Was good work on larger sets instead of always hitting that 30-40 range and artificially stopping. Good way to start the final week of 1,000+ double unders with 508! I’m aiming for 1,500+ this week.

Yep, another 2:00 squat hold.

Conditioning

3 Rounds

  • 1:00 Air Dyne (AD2)
  • 2:00 Rest

Short and sweet, but very intense! I got 60, 57, and 56 calories. Finished with one more 2:00 squat hold for a total of 15 minutes. I’ll try for a 6:00 one later to get over 20 and set a single set time record.

Walk it Out

Didn’t want to get out of bed this morning and feeling beat. Resting and getting a massage on Friday though.

Warm-up

  • Shoulder stretching
  • Band pulls
  • Bottom Squat Hold
  • PVC Good Mornings

Strength

Good Mornings

  • 10×45#
  • 10×75#
  • 8×125#
  • 8×135#
  • 6×145#
  • 6×150#
  • 6×170#

Matt was doing shoulder presses, so I used the same weights until my final one.

Conditioning

10:00 AMRAP of a 3-6-9… Ladder

  • Box Jumps (step down, 24″)
  • Sit-ups
  • Air Dyne calories (AD6)

Finished the round of 15 plus box jumps, sit-ups, and 11 calories. Not a super high intensity, which was good. Did a bunch of walking back and forth in the gym after.

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.