Tag: Handstand Hold

Shitty Combo

My last full day in Long Beach. Will likely still get to workout tomorrow since my flight leaves at 1 in the afternoon. Looking forward to getting home and sleeping in a bed! Over a week away is too long.

Warm-up

  • 3 Rounds
    • 30s Handstand Hold (Nose and toes)
    • 30s Rest
    • 30s L-Hang
    • 30 Rest
  • Empty bar clean progressions
  • 3 Hang Cleans (95#)
  • 3 Hang Cleans (135#)
  • 3 Hang Cleans (155#)

Weightlifting

10:00 EMOM

  • 3 Hang Cleans (175#)

Feel like I’m getting under the bar faster. This really got me sweating. Did 5×45# and 5×65# shoulder press to warm up my upper body for the thrusters.

Conditioning

8:00 AMRAP
3-6-9-12…

  • Thruster (100/65#)
  • Burpee over the bar

One of the worst combinations in CrossFit. I finished the round of 15 and got 5 more thrusters.

Over 2 Years Later

Well rested and feeling good. Eating better starting today to drop some weight before heading to Long Beach on the 24th. Super Sunday at 11am.

Warm-up

  • 1,000m row (4:00)
  • 2 Seated Box Jumps (24″)
  • 5 OHS (45#)
  • 2 Seated Box Jumps (30″)
  • 3 OHS (95#)
  • 2 Seated Box Jumps (34″)
  • 3 OHS (135#)
  • 2 Seated Box Jumps (38″)
  • 3 OHS (155#)
  • 2 Seated Box Jumps (41.5″)

XWOD

  • 3-3-3-3-3 OHS
    • 165#
    • 175#
    • 185#
    • 195#
    • fail 200#
  • 2-1-2-1-2 Seated Box Jumps
    • 2s: 45″
    • 1s: 48″ (PR)

Just not tight on that last attempt. Got to the bottom and dumped the bar forward on the first rep. That was a 0.5″ PR for the two single seated box jumps.

Conditioning

CrossFit Games Open 12.2
10:00 AMRAP

  • 30 Snatches (75/45#)
  • 30 Snatches (135/75#)
  • 30 Snatches (165/100#)
  • 30+ Snatches (210/120#)

When I did this in 2012, I was only a few months into CrossFit and had never snatched more than 95#. Took me over 3 minutes of attempts to finally make one at 135#. I ended up getting 6 reps. Today I got through the first 60 reps and then 8 with 165#.

3 Rounds

  • 1:00 Bar-facing Burpees
  • 1:00 Rest
  • 1:00 Air Squats
  • 1:00 Rest

I got 14-14-16 on the burpees and 45-44-45 on the air squats. Such a quad burn on the squats.

Midline

3x MAX HS Hold

  • 2:00
  • 1:13
  • 1:14

Accessory

Reverse Hyper

  • 3x8x260#

Sleep in Sunday

Had a social at CFi list night, which was fun. Got a great sleep until after 9, which is really late for me. Open gym at 11am. Did various stretching to get loosened up.

  • 2x5x135# Stiff leg deadlifts
  • 7×205# Stiff leg deadlifts
  • 5 Rounds
    • 5 Stiff leg deadlifts (255#)
    • 5 Evil wheels

10:00 EMOM

  • 2 Power Snatch (155#)
  • 5 C2B Pull-ups

Felt great! One more pull-up per round than a month ago with the same workout.

Thruster Attack!

4 Rounds

  • 1:30 Tabata
    • 20s Thrusters (65#)
    • 10s Rest
  • 30s Rest

Still able to keep up 8 every round and got 10 on the final round for 98 total thrusters.

3 attempts

  • MAX Handstand Hold (facing wall)

I did 1:30, 1:30, and 1:49!

Haven’t been having any issues with the back, so that’s a good sign.

Pain Travels

Left calf is still really sore, but I’m able to move around on it, so that’s a good sign. Went to CFi at 9 for some lifting. Started out with Crossover Symmetry Activation and some snatch positioning with an empty bar.

Muscle Snatches

  • 2×75#
  • 2×95#
  • 2×105#
  • 2×115#
  • 2×125#

Snatches

  • 1×135#
  • 1×145#
  • 1×155#
  • 1×165#
  • 1×175#
  • 1×185#
  • 1×170#
  • 1×180#
  • 1×190#
  • 1×175#
  • Fx185#
  • 1×185#
  • Fx195#
  • Fx195#

Figured I’d try out some waves today. I guess I’d count the first 6 lifts as one big wave since it wasn’t a drop, so didn’t have a miss until the middle of the last wave. Getting the bar plenty high enough as usual. Called it a day after 3 misses. Glad to have hit 185 a couple of times and 190 once. Calf didn’t seem to affect anything.

Front Squats

Warmed up with 5×135# and 3×205#. Then did the following sets every 2 minutes.

  • 2×240#
  • 2×255#
  • 2×270#
  • 1×290#
  • 1×295#
  • 1×295#
  • 1×285#
  • 1×285#

Harder than it should have been, which is why I didn’t keep going with 295#. Calf didn’t hold me back here either.

Went back for the 5:30 class. My low back started acting up again this afternoon. 😦

Warm-up

  • Bottom Squat Hold
  • 40 Mountain Climbers
  • PVC Pass-thrus

Skill

I tried a few bar muscle-ups and got up there on the first one. Need to work the skill soon like I’ve been doing on the rings.
3 Rounds NFT

  • 4 Wall Walks + 20s Handstand Hold
  • 2 Rope Climbs (13′)

Those wall walks are so deceiving. Always end up breathing hard after a couple of them.

Conditioning

4 Rounds

  • 10 OHS (95#)
  • 10 Pull-ups
  • 20 Sit-ups

I have my butterfly down now! No problem getting all of the pull-ups. The EMOM work on muscle-ups and chest-to-bar pull-ups must be helping a ton. Finished in 6:07 with everything unbroken. Sit-ups got slow though.

More Skill

4 x Wall Walk + Handstand Hold each time

We all did it together. He had us go for a max hold on the last one and I got around 1:30 before I bailed.

Midline

4 Rounds

  • 20s Hollow Hold
  • 20s Rest
  • 20s Plank
  • 20s Rest

The hollow holds were not easy after coming right out of a long handstand hold!

Cool Down

2k Row

Nice and easy, keeping pace under 2:10/500m. Finished in 8:28.

First WOD at CrossFit Intuition

Couldn’t wait to get under some weight today. Went over to the box my buddy Kevin is opening this week and worked out with him.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Holds

Kevin has a set of the real CS bands and I went pretty heavy with them.

Strength

Back Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 7x5x265#

He’s going through a cycle of Smolov Jr. so I plugged in 350# for 10# shy of my max and did it along with him.

Accessory

GHRs

  • 2×5
  • 5 w/ 2kg plate
  • 5 w/ 5kg plate
  • 5 w/ 2kg plate

I should have just done bodyweight for every set because I was cheating so bad on the 4th and 5th sets to get them done. I could immediately feel them in my calves (after the cheater sets) and my hamstrings. Need to get these in more often.

Conditioning

3 Rounds

  • 5 C&J 185#
  • 30 DU

Didn’t cycle any C&J together, but tried not to rest much between reps. Did most of them as the clean right into the jerk, but stood up and took a second on a few of them and it was actually harder. Did all 3 sets of DU unbroken. Took me exactly 4:00.

Rested 5-10 minutes and then did 50 burpees for time.

Beat my old PR by 4 seconds with a 2:29.

Skill / Midline

Accumulate 3:00 in a handstand hold (facing the wall)

I wanted to hit 3 sets of 1:00, but couldn’t stay up on the last one. Came down after 40 seconds before I had to crash and took a short rest before finishing the last 20 seconds.

Finished up with Crossover Symmetry Recovery with heavier bands again and it was rough. My shoulders are pretty shot after all that.

Went back a course of hours later. Put 90# on the sled and pulled it on the pavement barefoot for 0.25 miles. I figured going without shoes would help work out all of the muscles in my feet and work on my sick tan line at the same time. Not one of my smartest ideas! I think I burnt the balls of my feet. 😦 Then I took 45# off and pulled it another 0.35 miles on the grass, which is infinitely harder to pull on.

Did 6-5-6 GHD sit-ups while holding a 15# slam ball behind my head. Holy shit! Hard as fuck! Then did 5×10 regular GHDs.

A Little More

Shoulder still feels good after getting a little heavy yesterday. Knocked out CS Activation before hitting the 9am class.

Warm-up

  • 4:00 Bottom Squat Hold
  • Leg Swings
  • Hurdlers

Strength

7×1 Back Squat @ 90+%

  • 10×45#
  • 5×135#
  • 3×225#
  • 3×255#
  • 2×295#
  • 1×315#
  • 1×320#
  • 1×325#
  • 1×330#
  • 1×335#
  • 1×340#
  • 1×350# (PR match)

I was smoking every single up until the last one was a struggle. Almost got stuck in the middle. Really happy with it on the 7th rep though. Just over 2 months ago I missed 340 after going 305-315-325-335.

Accessory

RDLs

  • 2x5x225#
  • 5×235#
  • 5×245#
  • 5×250#

Used lifting straps. Started to cut off circulation in my thumb on the last set. Need to watch out for that.

Conditioning

10:00 AMRAP

  • 30s Handstand Hold
  • 20 Air Squats

First time doing holds and they felt good. Could feel over extension about half way through, so I tried to get my hands closer to the wall. Finished 8 full rounds plus a handstand hold.

Did a 6:00 squat hold and then CS Recovery at home.

Multiple AMRAP Monday

In for the 9am class. So nice not to have to be doing the Open workout on Monday this week.

Warm-up

4 Round Tabata Mash-up

  • PVC Pass-thrus
  • Squat Jumps

I still can’t really do the pass-thrus all the way back so I did some shoulder stretching on the bar after 2 rounds.

Skills

20:00 EMOM

  • Odds: 30s DU
  • Evens: 30s Handstand Hold

I got between 39 and 54 double unders every round, so probably around 450 total dubs. Didn’t feel the shoulder fatigue like I did in 14.1. I didn’t even try a HSPU again, so did holds and tried to keep as little contact with the wall as possible. Feeling a lot more stable in the position and was up there quite a bit with no support on the wall.

Conditioning

5 Rounds

  • 3:00 AMRAP
    • 3 Burpees (6″ target – I jumped to my wrists touching the pull-up bar)
    • 5 T2B
    • 7 Wall Balls (20# MB, 10′ target)
  • 1:00 Rest

First time through T2B and wall balls I thought I might have to swap out the movements, but my shoulder warmed up after that. I was able to stay pretty consistent by going 3+8, 3+9, 3+10, 3+7, and 3+5. Had to start breaking up the T2B in the last 2 AMRAPs due to the shoulder and a weakening kip.

Weak Shoulder Wednesday

Woke up with a bit of a headache that didn’t go away through the 9am class. Little sore in the low back.

Warm-up

2 Rounds

  • 20 PVC pass-thrus (partial range behind the back because of shoulder pain)
  • 20 Zombie Kicks
  • 20 Russian KBS (44# KB)

Strength

DB Bench Press

  • 10×30#
  • 10×35#
  • 10×40#
  • 10×45#
  • 3x10x60#

Shoulder press was programmed, but I couldn’t even do it with a PVC pipe without shoulder pain.

Accessory

12:00 EMOM

  • Odds: 30s Handstand Hold
  • Evens: 10 Pistols

Again, had to substitute handstand holds for the programmed strict HSPU. I got up as close to the wall as I could to be able to get into a better hollow body position. Then I’d keep as little heel on the wall or completely take my heels off the wall as long as I could. Getting better at holding the position.

Conditioning

5 Rounds

  • 20 Power Cleans (115#)
  • 20 Burpees

Put in the power cleans instead of single-arm DB snatches. Power cleans were much more of a suck fest I think, due to grip issues. I tried to keep to sets of 5 as much as I could but did some singles, doubles, and triples in the 2nd half of the workout. Finished in 17:53.

Midline

2 MAX effort Planks

I did one for 47 seconds and one for 49 seconds with minutes of rest in between. Tough without much rest after the metcon.

Another visit to the chiropractor this afternoon and it might be the last one. With the TENS unit I can do a lot of therapy on my own.

14.2 gets announced tomorrow. My prediction is a 12:00 AMRAP of 10 Deadlifts (185/125), 15 Over the bar burpees, 20 Wall Balls with a second idea of 20 Wall Balls and 20 Burpee Box Overs.

Starting CrossFit Over Again

Woke up earlier than usual today so I could hit up the 9am class at Survival Fitness. First class in 2 months and my conditioning is in rough shape!

Warm-up

4 Rounds

  • 20s Burpees
  • 10s Rest
  • 20s Air Squats
  • 10s Rest
  • 20s PVC pass-thrus
  • 10s Rest

Just slow burpees to get warmed up. I think I 4 each round.

Strength

Front squats for 4×5 in the 70-80% range.

  • 5×45#
  • 5×95#
  • 3×135#
  • 3×185#
  • 5×215#
  • 5×225#
  • 5×235#
  • 5×250#

Felt good!

Accessory

10:00 EMOM

  • 20s L-sit (rings)

I was shaking already in round 1. Didn’t quite make it all 20 seconds the last few rounds.

Conditioning

  • 15-12-9 Thrusters (95#)
  • 21-15-9 Sumo Deadlift High Pull (95#)

My lungs! I’m definitely out of shape when it comes to moving weight. The Rx was 135# but I don’t even know if I can do one SDHP with that weight and it would have taken so much longer than the 6:00 goal. I finished in 6:36.

Gymnastics

Worked on handstand holds against the wall a bit. Tried to pull my feel off the wall for a few seconds at a time.

I’m going to start working at the standing desk in my office again today, slowly building up more time each day.

Went out to the garage around 4pm.

Conditioning

On the Air Dyne (AD2):

  • 5:00 at 55%
  • 5 Rounds
    • 0:30 at 100%
    • 2:00 at < 50%
  • 2:30 at < 50%

Yuck!

60 Day Lifting Challenge – Week 7 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Woke up feeling really beat up. Could it have been simple from moving the heavier day 5 up? Lifted solo just after 11. I work Nano 3.0s for the entire session today since the lifts were not squat variants. Could really tell the difference in setup positioning.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets of MAX Unbroken DU
  • 10×45# Shoulder Press

Went 62, 50, and 73 on the double unders.

Split Press

  • 2×95#
  • 2×105#
  • 2×115#
  • 2×125#
  • 2x2x130#
  • 2×135#
  • 2×140#

Power Snatch from Below Knee

  • 2×100#
  • 2×120#
  • 2×140#
  • 4x1x150#

Power Clean from Below Knee

  • 2×135#
  • 2×155#
  • 2×180#
  • 4x1x190#

Lifts felt good today even though I wasn’t feeling so great this morning.

Snatch Deadlift

  • 6x2x185

Hooked gripped them all for once. Hard on my thumbs!

Skill

Three more sets of MAX unbroken DU. I went 82, 75, and 67 this time. Really happy with those 6 sets today. All sets at least of at least 50 and no stupid early trip ups. Had some really nice saves too, wanting to hit at least 50 every time.

Skill/Conditioning

5 Rounds

  • 10 Pistols
  • 20s Handstand Hold
  • 10 T2B
  • 90s Rest

I counted slow up to 21 during my handstand holds since I couldn’t see the clock. Timed out my counting while typing this up and it should have been pretty damn close to 20 seconds. My rounds were 1:08, 1:05, 1:03, 1:03, and 1:01 with everything unbroken. Really liked that one!

2014-01-18-wod

Ended with Crossover Symmetry Iron Scap.

I wonder what they have in store for us in week 8. Tomorrow will be day 49, so not much time left.