Tag: Heel Drive

Take Me Back

Back in Michigan. Weather here is cold and shitty! Out in the garage around 1:30.

Warm-up

  • 5:00 Air Dyne (1.45 miles)
  • Crossover Symmetry Activation
  • 2 Sets
    • StrongFit Tricep Openers (8# DBs)
    • 15 GHD Heel Drives

Weightlifting

  • Squat Snatch
    • 5×45#
    • 5×95
    • 3×115
    • 3×135
  • 15:00 EMOM
    • 1 Squat Snatch (155#) + 1 OHS

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Missed first attempt 4 (?) times but grabbed the bar right away and made every 2nd attempt. I think all of them were that slow motion loss where it was just a touch forward and I couldn’t quite pull it back in. I actually planned to use 165# but was feeling slow so I scaled it back and still wasn’t very good. I really worked up a sweat though.

I did something a little different today. Since there is a slight slope in the garage, I turned and faced the opposite direction every set. I have always faced out to the middle of the garage with the snatch and C&J. Don’t want to create any imbalances.

Strength

E3M – 5 Sets

  • 10 Back Squat (185#)
  • 10/10 Curls (alternating, 15# DBs)

Finished up with Crossover Symmetry Recovery, which I haven’t done in a long time. I tend to use the Iron Scap or Plyo protocols after workouts most of the time. I did the first 2 sets facing towards the rack like I normally do with squats and the last 3 squats facing out to the middle of the garage.

Stayed Home

Woke up this morning with no improvement in my low back. The morning is the worst part of the day though because it’s hard to get out of bed. Have been icing a few times a day to try and help. Planned to go to the class at CrossFit Intuition today, but decided to stay home so I wouldn’t try to deadlift in the programmed metcon. Went out to the garage around 5pm and warmed up with Crossover Symmetry Activation.

Strength

5 Sets

  • 10 Seated DB Press (50# DBs)
  • 10 JM Press (60# – safety bar)

I had looked up this video but forgot how to properly set up with that bar. Oh well, I’ll fix it next time. I’m sure I still got some use out of it. Those seated presses were rough for the 10 reps.

Conditioning

Saw a neat VO2 Max workout on Aerobic Capacity this week with options for running or rowing. Easy enough to use on the Ski Erg as well, so that’s what I did.

  • Part 1 – 4 Sets
    • 500m (@ 2k PR pace)
    • 1:00 Rest
  • 5:00 Rest
  • Part 2 – 4 Sets
    • 125m (@ 100%)
    • 15s Rest
  • 5:00 Rest
  • Part 3 – 4 Sets
    • 250m (see below)
    • 30s Rest

The meat of this workout comes in part 3. To figure out the pace, you take the average pace from part 1, add the total time from part 2, and divide by 2. So for me it was 1:55.3 + 1:40.3 / 2 = 1:47.8.

My 500s were 1:55.3, 1:55.1, 1:55.3, and 1:55.3. I went below my best recorded 2k because I’m sure it’s not very accurate. The 125s were 24.7, 24.7, 25.5, and 25.3. Those 15 second rest periods were way too short! Finally the 250s were 53.8, 53.7, 53.7, and 53.5, all below the goal pace. I thought I might end up outside puking. This workout was much harder than I was expecting. Didn’t adjust the rest periods though maybe should have since can’t go as fast as the rower.

Finished up with 2 sets of 10 Heel Drives on the GHD.

Safety Ski

Out in the garage after lunch.

Warm-up

  • Crossover Symmetry Activation
  • 3×15 GHD Heel Drives

Strength – Safety Bar Squats

  • 6×65#
  • 6×135
  • 6×205
  • 3×255
  • 3×285
  • 3×305
  • 3×325

That’s the heaviest I’ve had the safety bar.

Conditioning

10 Rounds

  • 0:30 Ski Erg
  • 1:30 Rest

Nothing crazy. Started out relaxed but still a good pace and aimed to increase each round. Meters were 141-144-146-147-147-148-150-152-156-158.

Finished up with the Recovery protocol with Crossover Symmetry.

Weird Feelings

In at 3:30.

Skill WOD “Be the Master of Your Volume” Week 3 Day 3

Warm-up: 3 Rounds

  • 10 Pass-thrus (over & under grips)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 10s Handstand Hold
  • 5/5 Bar Taps (tight/dynamic)

Test Your Max

  • 1 Set of MAX C2B Pull-ups
  • 4 sets at 60%
  • 2:00 Rests between all sets

Didn’t have it today. Got 18, which is 5 fewer than last week so 60% (rounded up) was sets of 11. I got the first 3 sets unbroken and then went for a max of 13 on the last set.

In the 2nd drop set I started to lose some of my peripheral vision and was seeing sort of 2 squiggly rainbow lines on the right some of my vision. It was weird. Lasted through the accessory work and then my peripheral was still messed up for a little while after that.

Strength Accessory: 3 Sets

  • 10 Leg Lifts (AbMat on box on jerk blocks)
  • 20 GHD Heel Drives

Cut from 5 to 3 sets again since I didn’t want to fatigue my back too much before squats.

Strength – Front Squat

  • 5×45#
  • 5×135
  • 5×205
  • 5×235
  • 5×265
  • 5×275
  • 5×285 (PR)

Wasn’t sure what to expect after the vision weirdness. Pretty solid lifting though and beats the set of 5 I did about a year ago.

Conditioning

Mini “Diane”
12-9-6

  • Deadlift (225#)
  • HSPU

I had looked back earlier when planning my week and saw a time of 5:18 from over 3 years ago for this so I was pretty happy with the 3:58 I did today. Until I got home at least. I had failed to see I later did a 15-12-9 in 4:10 over 2 years ago. Today I went unbroken on all of the deadlifts and 7-5, 5-4, and 4-1-1 on the handstand push-ups.

My neck and head weren’t feeling the greatest after this and then some of my fingers actually started going numb as I recovered. What the fuck is wrong with me today?

Skill

  • 2:00 DU

Missed more than I should have, but did a decent set of about 80 unbroken in the middle. Managed 183 reps, which is still ranked high on Beyond The Whiteboard so I shouldn’t complain too much, but I expect better.

Really not sure what was going on with me today. I’ve never had some of those issues in a training session. I did take a bunch of extra carbs in both of my workout drinks, but not sure that would have had anything to do with it. I think it’s a sign to take a full rest day tomorrow instead of active recovery.

One More

Surprisingly I felt fine after the 125 push press reps from the other night. Don’t sense any improvement in my left shoulder. Planned on going to 9am but woke up in the night with a headache, so I slept in. Got to the gym at 3:30 to get in the pull-up work before class.

Skill WOD “Be the Master of your Volume” Week 2 Day 3

Warm-up: 3 Rounds

  • 10 Pass-thrus (over & under grips)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 5/5 Bar Taps (tight/dynamic)

Substituted the bar taps in for wall walks and skin the cat due to my shoulder which doesn’t feel good with either of those.

Test Your Max

  • Max C2B Pull-ups
  • 2:00 Rest
  • 4 Sets
    • 60% of Max set
    • 2:00 Rest

I got 23 today, which is another PR by a rep! I actually had counted 24 when I did the set, but had video and it was only 23. Shit. So my drop sets were 14. I did the first set unbroken and then 10-1-1-1-1 for the other 3 sets. Didn’t realize it until after class, but I have a decent blister on my thumb and one on a palm.

Strength Accessory: 3 Sets

  • 10 Strict T2B
  • 20 GHD Heel Drives

Cut back to 3 so I’d have a little rest time before class and because I didn’t want to fatigue my back too much going into squats. It was a great warm-up actually.

Strength – Front Squat

  • 6×45#
  • 6×155
  • 3×205
  • 3×235
  • 3×255
  • 3×275
  • 3×295
  • 3×305

No issues; felt good.

Conditioning

10->1

  • Box Jump (24″)
  • Power Clean (115#)
  • S2OH (115#)

I switched to step-ups with the round of 8 and my back still got a little cramped up by the end. For every set through 5 I dropped the bar with 1 clean to go so I could finish it off going into the overheads which were all unbroken. At the round of 4 and below I didn’t put the bar down. Should have done that starting at 5 though. Did mostly push jerks but some push presses mixed in. Finished in 9:32.

Midline

Class was doing Tabata planks, so I usually go for a max hold. Didn’t have it today though due to my back being lit up. Stopped at 2:30 (hands).

Finally Over Linda

I planned to do the chest to bar pull-up workout yesterday but I woke up and NO! I was still feeling the effects of Linda and needed a day off. I don’t know how I hit those lifts on Friday. Woke up this morning feeling much better and recovered. Incorporated the pull-up workout into Super Sunday.

Warm-up – 3 Rounds

  • 10 Pass-thrus (over & under grips)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 3 Wall Walks
  • 10s Ring Hang Skin the Cat

When I passed through part of the skin the cat my left shoulder did not feel good. I’m going to skip the muscle-up workout this week to rest it.

Gymnastics

  • 1 Set of MAX C2B Pull-ups
  • 4 sets at 60% with 2:00 rest

Got 22 for a 2 rep PR! I’ll take a 10% gain after the first cycle of Skill WOD. Then my drop sets were 13. I got the first set unbroken, then 10-9-10 unbroken with singles to finish those sets out. Not sure I’ve ever done that much C2B volume in one day.

Accessory – 6 Sets

  • 4 Good Mornings
  • 8 Lunges

Went 95-125-135-145-155-165# and was feeling a little rough after.

Conditioning

6 Rounds

  • 6 Snatches (115#)
  • 6 Burpees OTB
  • 1:00 Rest

Picked up a second wind after getting into this beauty. My rounds were roughly 32-28-29-31-29-29 seconds to finish at 7:58 on the clock. All snatch sets were unbroken.

Midline – 5 Sets

  • 10 T2B (strict)
  • 20 GHD Heel Drives

This was the strength accessory from the 3rd day of skill WOD. My shoulder wasn’t having toes to bars so I did a scaled version laying on the ground holding the rig with the small orange band around my feet (anchored to a DB) and simulating a strict T2B movement that way.

Really liking the heel drives from this program. Nice change up from weighted reverse hypers to keep my low back healthy and these are also a good chance to practice straight legs up into the arch position, with a squeeze in the glutes.