Get Out All of the Gear

Around 9pm last night I started falling asleep and my body was feeling completely wrecked. Crawled in bed around 10 and got some solid recovery. My glutes are pretty damn sore and my upper back started to get sore through the day. Went to the 4pm class.

Warm-up

  • 2:00 Row (34 cals)
  • 2 Rounds
    • 10 Air Squats
    • 10 DB Shoulder Press (20#)

Strength

2 Front Squats + 2 Jerks

  • 45# (5 reps of each)
  • 95 (5 reps of each)
  • 135
  • 165
  • 185
  • 205
  • 225
  • 235

I haven’t front squatted that weight in almost two years, when I did 2×245 on December 14, 2017. It felt pretty good, all things considered. I did all push jerks except for the last set where I split jerked both reps. I think I started wearing my belt with 165. I also had knee sleeves on just because I’d want them for the lunges.

Conditioning

17:00 AMRAP

  • Buy-in: 5 Rounds
    • 10 Thrusters (95#)
    • 15 Pull-ups
    • 30 Double Unders
  • AMRAP in remaining time…
    • 10 Front Rack Lunges (95#)
    • 15 Russian KBS (70#)
    • 30 Double Unders

I broke the thrusters 5-5 from the start, hoping to keep my heart rate down, and did 5-5-5 on all pull-ups. My first round was just under 2:00 and round two was right at 4:00, but then I started resting way too much between movements. I think I was on the AMRAP right around the 13:00 mark, so I averaged three minutes for each of the last three rounds! Missed 3 double unders all together I think. Got through 2+10 of the AMRAP.

Damn Back

It was so good to sleep in my bed last night after 9 nights on an air mattress. But the left side of my low back started acting up last night. For half the night it was extremely painful to roll over. Been getting better throughout the day, so hopefully it’s just something aggravated and not a new tweak. The back tweaks I’ve had recently affected the right side, so this is definitely something new. I’ve been using e-stim on it all day.

I went to CFi at 5:30 to work on a few things and then try some things with our team before a local competition on Saturday.

Warm-up

5 Rounds NFT

  • 10 Reverse Hypers (210#)
  • 200m Row
  • 10 Shoulder Press (20kg)

Split Jerks

  • 5x20kg
  • 5x40kg
  • 2x50kg
  • 2x60kg
  • 2x70kg
  • 2x80kg
  • 2x90kg
  • 2x95kg

Felt ok. Didn’t want to push it with my back and not having worked on them for almost 2 weeks. Rest day tomorrow. Hopefully this issue clears up or a 2RM front squat and max clean are going to be pretty tough events.

New set of bumpers I picked up during their Matte Black Friday Hundo specials.
New set of bumpers I picked up during their Matte Black Friday Hundo specials.

Michigan Jerks

Went to Mockingjay Part 1 on Thursday night so didn’t get much sleep. Needed that full rest day yesterday and got a massage too. Ended up going to be before 9pm, which never happens. Hell, being in bed by 10 in extremely rare.

Warm-up

  • 1,000m Row (4:26)
  • Bottom Squat Hold
  • Jerk Footwork Drill

Weightlifting

Split Jerks

  • 5x20kg
  • 5x40kg
  • 3x50kg
  • 3x60kg
  • 3x70kg
  • 3x80kg
  • 3x85kg
  • 3x90kg
  • 3x93kg

2014-11-22-michigan-jerk

2 Clean + 1 Split Jerk (Blocks below the knee)

  • 50kg
  • 60kg
  • 70kg
  • 80kg
  • 90kg
  • 100kg

Feeling more and more comfortable with the jerks. Slowly adding more weight. Trying to work on dropping under the cleans faster too.

Strength

Front Squat

  • 5×135#
  • 5×185#
  • 5×215#
  • 5×235#
  • 5×255#
  • 5×265#

Conditioning

2,500m Row

Nothing crazy. Wanted to get the heart rate up for a bit and keep the pace under 2:00/500m. Finished in 9:51.2.

Don’t Cherry Pick

Kind of wanted to skip the workout today because I hate the long ones. I hate cherry pickers more though, so don’t want to be one. Went to the 4:30 class. We did a dynamic warm-up for a few minutes.

Gymnastics

6 Rounds NFT

  • 3 Strict C2B Pull-ups (20#)
  • 3 Strict Ring Dips (3s pause)

I didn’t get my chest to the bar every time.

30:00 AMRAP (Partner)

  • 20 Air Squats
  • 20 Burpees
  • 20 American KBS (53#)
  • 20 Box Jumps (24″)
  • 20 Wall Balls (20#, 10′)

I partnered up with Jared. We simply alternated movements through the first 4 rounds. Then the rest of the way one person did all 20 air squats and we evenly split up the other movements 10/10. We finished 8 full rounds plus 20 air squats, 20 burpees, and 13 kettlebell swings. Grinder!

Midline

8 Rounds (Tabata)

  • 20s Plank Push-ups
  • 10s Rest

Damn! Felt like I was working shoulders more than core.

Weightlifting

Did the jerk footwork drill a bunch as I was cooling down from the workout.

Jerks

  • 5x20kg
  • 3x40kg
  • 3x50kg
  • 3x60kg
  • 3x70kg
  • 3x80kg
  • 3x85kg

Starting to get a feel for a better back leg position and dropping under the bar instead of pushing it up so high.

Working the Back Leg of the Jerk

Feeling a bit from all of the push-ups yesterday, but rested and ready to go.

Warm-up

  • 3 Rounds NFT
    • 10 Reverse Hypers (210#)
    • 250m Row
  • Jerk footwork
  • 10×45# Shoulder Press

Weightlifting

Split Jerks

  • 5×45#
  • 5×95#
  • 2x3x115#
  • 3x3x135#
  • 2x3x155#
  • 2x3x175#

Working on my back leg. Starting to get a feel for it. Kept it light.

  • High Hang Clean
  • Hang Clean
  • 2 Front Squats
  • Jerk

Fun little complex. Did 135-145-155-165-175-185-195-205#. The jerk felt really good!

Conditioning

2 Rounds

  • 1:00 MU
  • 1:00 Rest
  • 1:00 Burpees
  • 1:00 Rest
  • 1:00 Row
  • 1:00 Rest
  • 1:00 DU
  • 1:00 Rest

I got 8 and 6 muscle-ups, 22 and 20 burpees, 23 calories rowing both times, and 77-93 double unders.

Accessory

3 Rounds NFT

  • 10 Reverse Hypers (260#)
  • 10 Weighted GHD Sit-ups (20#)

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!

60 Day Lifting Challenge – The End

I’ve been doing the 60 Day Lifting Challenge from Columbus Weightlifting and today was my last day. Woohoo!

Turned out not to be a good week for me with testing the lifts.

Warm-up

  • Crossover Symmetry Activation
  • 15# Snatch Positions
  • 45# Snatch Positions
  • 75# Snatch Positions

Snatch

  • 2×95#
  • 2×115#
  • 2×135#
  • 1×145#
  • 1×155#
  • 1×165#
  • 1×175#
  • 1×185#
  • Missed 195# 5 times

Felt good on the way up. At some point recently I’ve started jumping back too far in the clean and the snatch. When I was warming up, something happened between my left shoulder and neck. I can’t put too much pressure on it or it hurts to the touch. Not saying that’s the sole cause, but it didn’t help. I think I tweaked a few things that I didn’t realize with that pretzel clean on Monday.

Split Jerk

  • 2×115#
  • 2×145#
  • 2×175#
  • 1×205#
  • 1×225#
  • Fx245#

Mid-back on the left side was flaring up and it wouldn’t let me hold the weight at 245#. That stupid clean!!

Oh well, hopefully none of these tweaks are anything serious. Back to CrossFit classes in the morning.

Get It Overhead!

I’m feeling pretty sore in my shoulders from the HSPU yesterday and as the day goes on my ass is feeling those plyo lunges. Went in at 3:15 for some special OLY work and then stayed for the regular class.

OLY Warm-up

  • 500m Row
  • PVC Pass-thrus
  • 2 x 10 Pause Jerks with 45# bar

Jerks

  • 5x Jerk Short Step with 95#
  • Jerk from the Back – Doubles and Triples
  • Jerk from the Front – Doubles and Singles

I started off with 95# from the back, went 115#, 155#, and 185#. This was my first time doing any jerks from the back and they felt really weird. I only did a couple of singles at 185# because I don’t feel comfortable dropping that much weight back to my back and it felt uncomfortable to begin with. I need to do these once in a while to get the feel for them.

I dropped the weight back down to 155# and switched to jerks from the rack, doing a double there. Did a double at 185# and another at 205#. Then I was going to hit 225# for a single and Gayle asked if it was going to be a PR, so figured might as well throw another 5# on to make it 230# for a PR. Hit it easily without even punching under in fully. Upped it to 245# and pushed the weight forward instead of back, so failed. Fought it a bit and it didn’t feel too good on my low back.

Took a rest, made sure to punch under it, and got it up for a 20# PR. It was a little unstable over my head, but that’s fucking heavy. Gayle said I could have gotten my front foot out further too and got under it more. Did a good job of getting my head through though.

Class Warm-up

  • 3/3 World’s Greatest Stretch
  • 10/10 Scorpions
  • 10/10 Flamingos
  • 10/10 Legs Swings (F2B, S2S)

WOD

3 Rounds

  • 600m Run
  • 25 Pull-ups

I tried to push it harder on the run today and the temperatures are rising fast here in Phoenix, so that makes the running even tougher. Did all butterfly pull-ups again, but I’m having trouble stringing together more than 7 before I lose rhythm. Finished in 12:24.

Finisher

90s-60s-30s

  • DU
  • AbMat Sit-ups

This was actually part of the class warm-up, but I was finishing up my jerk PR when class started so didn’t do it at that time. Took some rest after the WOD and then knocked it out since there was plenty of time before the next class started.

A Balanced Day

Upper body is kind of sore from the last couple of days. Went in at noon.

Warm-up

3 Rounds

  • 10 PVC Pass-thrus
  • 10 PVC OHS
  • 10s Triceps stretch (each arm)
  • 10s Rack stretch (each arm)

Conditioning/Endurance

1 Mile Run

Each gym is different because of their mile loop, so I’m trying not to compare today to my 6:18 from the summer at Survival Fitness. I also weigh about 15 pounds more now, which doesn’t help! I mapped out the Full Strength route on Google Maps and it’s pretty damn close to a mile, other than the fact we have to go down a big flight of stairs to start and then back up to finish. My time was 6:45. I probably started out way too fast and it caught up to me, but I’m terrible at setting a running pace. It’ll be interesting to go run a mile at the track one of these days.

Strength

5×3 Jerk

  • 5 @ 45#
  • 3 @ 95#
  • 3 @ 135#
  • 3 @ 145#
  • 3 @ 165#
  • 3 @ 185#

I started off doing split jerks and it wasn’t feeling that great in the set with 135# because of the extra time holding the bar overhead. Emily told me to do push jerks if I could handle the weights, so I did and it felt better. Makes sense to work on strength here instead of the split jerk technique. The last set was actually pretty easy, but I have no idea what I can do for push jerks now, so I had to shoot for something as a goal before I started.

WOD

3 Rounds

  • 5 Curtis P (95# – Power Clean, Lunge, Lunge, Push Press)
  • 10 Burpees

Usually it’s a squat clean in a Curtiss P, but I guess everyone had been doing power cleans in the day, so we did the same. First set of 5 was unbroken and I set the bar down once in each of the next two sets for 1-2 seconds to regrip. Short WOD so just tried to keep going. Did all of the burpees unbroken and really picked up the pace for the last 7 reps to finish out. Final time was 4:24.

Sunday’s Triple WODs and OLY

Up and at ’em early for the 9am. Lower back is a little tight from the deadlifts yesterday, but feeling good otherwise.

Warm-up

  • 500m Row
  • 2 Rounds
    • 10 Push-ups
    • 10 Pull-ups
    • 10 AbMat Sit-ups

Each of the following 3 WODs have a 10 minute time cap with a continuous running clock. So if you get done with a WOD early, you rest until the next 10 minute chunk comes up.

WOD #1

3 Rounds

  • 10 Ring Dips
  • 50 DUs

Busted through this one in 3:37, hitting the last 50 DUs unbroken. Broke up the ring dips a bit in the 2nd and 3rd rounds

WOD #2

3 Rounds

  • 14 HSPU
  • 40 AbMat Sit-ups

I knew this one would be the toughest because that’s 42 HSPU and the sit-ups are never fast. I did the first round of HSPU unbroken, which is my best streak to date. Was really forced to get the kip down earlier in the week, which helped a lot here. I think I went 8-6 and then 6-4-4 in the last two rounds. Finished in 7:42.

WOD #3

3 Rounds

  • 10 Hang Power Cleans (135#)
  • 15 Burpees

Good way to finish it out. For the cleans I went 10 unbroken in round 1, 5-5, and then 6-4. Just tried to keep a nice steady pace with the burpees so I could keep going. Total time of 5:29.

That was a fun workout and a nice one for a Sunday.

Olympic Lifting

I headed back to eat something and then was back to CrossFit Full Strength at noon for the OLY class.

We started out doing a type of bear complex.

  • Deadlift and power up to shrug.
  • Hang Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Jerk (from the back)

I did a few of those with 95# and then we did one EMOM for 10:00. I stuck with 95# for the first 5 and then jumped up to 115#. After a bit of rest we started doing:

  • Power Clean
  • Squat Clean
  • Push Jerk

I did one at 115#, one at 145#, and then three at 165# I think. From there we went to push presses, working from some warm-up sets of 5, to triples, doubles, and singles. I’m not exactly sure what weights I used, but I think it was something like:

  • 5 @ 95#
  • 5 @ 105#
  • 3 @ 115#
  • 3 @ 145#
  • 2 @ 155#
  • 1 @ 165#

I wasn’t keeping track and really don’t remember. Next up we did sets of 5 strict shoulder presses.

  • 5 @ 95#
  • 5 @ 95#
  • 5 @ 105#
  • 5 @ 115#
  • 4 @ 125#

There was a lot of good work in that hour+ of work. It’s good to be back for the Olympic lifting work for sure. Johnny knows his stuff and was picking out a few little things in both my clean and my jerk. I tend to sit forward a bit when receiving the cleans and not enough back on my heels. My stance was starting with my feet too far apart in the clean, not allowing enough room for my knees to push out and get out-of-the-way of the bar. I need to get my front foot out forward more in the jerk. Good stuff!

After the HSPU and all of that pressing, my shoulders are feeling it.