Tag: Kettlebell Swing

Barbells for Boobs

2013-989-crossfit-barbells-for-boobsWent out to 989 CrossFit this morning for the Barbells for Boobs event. It was a partner workout that Kevin and I paired up for.

“Helen” meets “Grace”

  • 3 Rounds
    • 400m Run
    • 21 KBS (53#)
    • 12 Pull-ups
  • 30 C&J (135#)

Both team members run together, but split up the rest however you want. I did the first round of KBS and then the 2nd and 3rd rounds of pull-ups. Kevin obviously did the opposite movements in those rounds. I think I went 7-6-4, all touch-n-go on my C&J. The 400m runs had to be a little short because the top team did their first run in a minute. We finished in 9:26, tied for 2nd place, but a full minute behind the first place team, who destroyed the runs. In a 1 round Rowling tiebreaker, I did 106m against the other teams 105m, so we officially took 3rd place. It was a really fun event, especially since it was for such a great cause.

I jumped on the rower for 5 minutes to cool down.

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3 Hours Bro

Over to Kevin’s garage for a 3 hour training session tonight.

Warm-up

3:00 Air Dyne

OLY

3 Position Halting Clean Deadlift

  • 2 x 3 @ 135#
  • 3 @ 155#

High Hang Cleans (Power Position, no dip)

  • 5 x 2 @ 135#

These two position pieces really helped my feel. My cleans have felt pretty terrible lately. Even my setup position is feeling better after forcing myself to stay over the bar, but get in a more upright position.

Warmed up the shoulders with 5 x 45# shoulder press, 5 x 45# BTN press, and 5 x 45# split jerks.

Power Clean & Jerk

  • 2 @ 135#
  • 5 x 1 @ 155#
  • 5 x 1 @ 185#

Tried not to go 100% on the jerks because they felt terrible when I did and I don’t need to at these weights. Also worked on slowing down the first pull and pushing the knees out instead of having them cave in on me after the bar gets by them.

Push Presses

  • 3 @ 155#
  • 3 @ 165#
  • 3 @ 175#
  • 3 @ 185#
  • 3 @ 190#
  • 3 @ 195#
  • 3 @ 200#
  • 3 @ 205#

That’s a 20# PR on my 3RM and just 10# under the max I set about 5 weeks ago.

Gymnastics

Alternating Tabata (4 each)

  • Hollow Rocks
  • Pull-ups

Did 16-13-12-10 on the pull-ups. Didn’t drop from the bar in the first 2 rounds.

WOD

3 Rounds, Follow the leader style

  • 500m Row
  • 21 KBS (53#)

So we got some rest after completing the KBS each round. Pulled about a 1:46 pace for each 500 and all of the swings were unbroken.

190 Pound Snatch

Trained with Matt at 10am again.

Warm-up

  • 3:00 Air Dyne
  • 45# Snatch Position Work (really quick)

Snatches

  • 3 Power Snatches @ 75#
  • 3 Power Snatches @ 95#
  • 3 Power Snatches @ 115#
  • 3 Power Snatches @ 135#
  • E30S 2:00 155# Power Snatch (4 reps)
  • E45S 3:00 165# Power Snatch (4 reps)
  • 175# Power Snatches (F, 1, 1)
  • 185# Snatch (borderline whether it could be considered a power snatch)
  • 190# Snatch (PR – video below)
  • 195# Snatch (F, F)

As I worked up I was focusing on the aggressive 3rd pull and forcing the lockout. The 185# attempt ended up forward on my toes, but I walked it forward coming up and saved it. Here’s the PR lift…

The 2nd attempt at 195# wasn’t too bad. Started out instead of in coming off the floor, but only a little. The bar didn’t get much outside of the line after the hip. I received the bar back behind the original line and above parallel. Just too soft and let the weight crash down on me.

Strength

OHS

  • 3 x 135#
  • 3 x 155#
  • 3 x 175#
  • 1-F x 195#

Pretty fatigued in that OH position after all of the snatches. Gotta know when to shut it down some days.

Back Squats

  • 5 x 185#
  • 3 x 225#
  • 2 x 265#
  • 2 x 295#
  • 3 x 1 x 310#

Both Matt and I could tell our legs didn’t have a lot in them after the Air Dyne workout yesterday.

WOD

5 Rounds

  • 15 Russian KBS OTM (62# KB)
  • 15 Russian KBS OTM (71# KB)
  • 15 Russian KBS OTM (80# KB)

It was taking us about 26 seconds to get the work done each minute. Solid 15 minute workout. Matt used 71-80-88.

Kettlebell Circuit

Spending Some Time on Cleans

Slept in until 10am this morning. I don’t think I’ve done that all year. Guess my body needed the rest. Did training in the garage today by myself starting around 4pm.

Warm-up

3:00 Air Dyne

OLY

Time to finally start working on the cleans again. I’ve neglected them for too long.

  • 10:00 65# Clean Position Work
  • 2:00 E30S: 2 x 95#
  • 2:00 E20S: 1 x 135#
  • EMOM: Started with 155# and did one rep every minute, increasing by 10# each time. Stopped at 235#.

Had to really save my elbows with 235# and sat in the hole for a few seconds before standing up. Figured that was a good place to end it.

Strength

Front Squats

1 Set E3M

  • 5 x 135#
  • 5 x 185#
  • 3 x 225#
  • 3 x 235#
  • 3 x 245#
  • 3 x 255#
  • 3 x 265#
  • 3 x 225#
  • 3 x 235#
  • 3 x 245#

I felt parts of my legs I’ve never felt before in the squats. Maybe it was all of the cleans I’d already done. A lot of volume! My legs are toast.

Incline Bench Press

  • 10 x 95#
  • 10 x 105#
  • 10 x 115#
  • 6 x 125#
  • 6 x 135#
  • 3 x 145# (F on 4th)

Since I’m such a pussy with my upper body, I’m able to incline bench by myself because I can easily stand up with the weight in the rack position, like I had to do after a failed attempt at a 4th rep with 145#.

WOD

4 Rounds

  • 10 GHD Sit-ups
  • 20 Russian KBS (70# KB)
  • 50 DU

Finished in 9:03 and then an easy 5:00 cool down on the Air Dyne.

The Best I’ve Visited

Back to CrossFit Santa Cruz at 7am this morning. This has been the best box and coach I’ve ever been to and it’s not even close. Danielle is the owner and was there both mornings. You can tell she’s been doing this for a long time because she was noticing things from all different people way across the gym and yelling out fixes or improvements we could do. All of the athletes went out of their way to introduce themselves to us as well; very friendly box and environment.

Warm-up

  • Plate shrugs
  • Hip Stretches
  • Deep Squat Hip stretches holding plate out in front

Really like some of the thing they did for warm-up the last two days, which I’ve never done before.

Strength

3 Rounds

  • MAX Handstand Hold (face-in, palm 8″ from the wall)
  • 2 x 3 Front Squats (focusing on technique, practice perfect reps)

I got 1:00, 1:10, and 1:17 on the handstand hold. Really hard to keep everything tight and off the wall except for the toes. Rough on the wrists. Front squats were light with 95#, 115#, and 135#.

WOD

5 Rounds

  • 20 KBS (53# KB)
  • 10 Burpees (6″ target)
  • 200m Run

Tried to keep a steady pace since it was going to be over 10 minutes. She got on me about stopping in the bottom of my KBS, instead of anticipating it and getting right into that hip pop, which really helped with efficiency and to keep my reps unbroken. Finished in 12:56.

Squat Every Damn Day

Before heading out to CrossFit at the box I lifted a little in the garage. Did a quick 3:00 on the Air Dyne to get the blood pumping.

Front Squats

  • 10 @ 45#
  • 5 @ 95#
  • 5 @ 135#
  • 3 @ 185#
  • 3 @ 215#
  • 1 @ 235#
  • 1 @ 255#
  • 1 @ 275#
  • 1 @ 285#
  • 1 @ 295#
  • 1 @ 305# (PR)
  • 3×3 @ 215#

Back-to-back PRs with squats, back and front. Excited my squats are back!

Headed over to Survival Fitness for the 5pm…

Olympic Lifting

15:00

  • Work up to a MAX muscle clean & push jerk for the day

We started with a PVC and worked our way up to a MAX muscle clean and push jerk for the day. This also served as our warm-up. I got up to 175# and stopped there because the clean was a struggle to get up the last bit without dropping under it. Felt like I was hitting higher on my legs just due to my snatch work.

Gymnastics

12:00 time cap, NFT but keep moving

  • 15s L-sit/L-hang
  • 1->10 Strict Ring Dips

I finished with about 10 seconds left.

WOD

10:00 AMRAP

  • Buy-in: 50 American KB Swing (53# KB)
  • 15 Wall Balls (20# MB, 11′ target)
  • 30 DU

I went extra today and threw up to 11′ since we have to in the competition on Sunday. Good WOD. Did the KBS 30-20 to save my hands from ripping and prevent hitting the red line. Did all of the wall balls unbroken and finished 4+36.

Tuesday Times Two

Scorching high in the 90s today and was already about 80 out at 10am when I went in.

Warm-up

  • Run 300m
  • 2:00 Air Dyne

Olympic Lifting

Snatch Balances

  • 2 @ 95#
  • 2 @ 125#
  • 2 @ 135#
  • 2 @ 155# (Failed first attempt at 2nd rep, then made it)
  • 1 @ 165#
  • 1 @ 170#
  • 1 @ 175#
  • 1 @ 180#
  • 1 @ 185# (Failed first try, then made it)

Once it gets heavy I don’t drop under enough. It turns into more of a snatch push press and an OHS, but I’m getting more comfortable under the weights.

Snatch Deadlifts

  • 3 @ 165#
  • 3 @ 175#
  • 3 @ 185#
  • 3 @ 195#

Wore lifting straps this time to save my thumbs. Feels so heavy!

Strength

Warmed up back squats with 5 @ 185# and 3 @ 225# and did a quick set of 5 snatch presses with an empty bar.

10:00 EMOM

  • Odds: 5 @ 100# Snatch Press
  • Evens: 2 @ 275# Back Squat

In the first couple of sets I was coming forward in the descent on my back squats, causing me to be leaning forward and toe-sy on the drive back up. By focusing on it I was able to correct it for the rest of the sets.

Cooled down with 5:00 on the Air Dyne. Back at 5pm for class…

Olympic Lifting

20:00 to work on:

  • 1 Muscle Snatch + 2 Snatch Balances

This was our warm-up. Started with a training bar for some reps, then a women’s bar, and finally a men’s bar. Started adding 10# at a time and got up to 105#. First time really ever doing muscle snatches. I really focused on dropping fast on the snatch balances.

WOD

10:00 AMRAP

  • 30 DU
  • 15 Power Snatches (75#)

I really tried to hit my hips, but it was a struggle when you have so many reps and are really fatigued. Completed 4 + 37 (30 DU and 7 snatches). Sweating like a pig. High reps on the barbell killed me as usual.

Finisher

50-40-30-20-10

  • Sit-ups (Anchored with DBs)
  • Russian swings (53# KB)

My core was still sore from the GHD and T2B I did a few days ago. This fired those abs right back up. Talk about a burn and not being used to the anchored foot position really worked the hip flexors a lot more. I had a nice puddle of sweat under my back after this.

Rest day tomorrow!

Roll Over, Fall Out of Bed

It was rough rolling out of bed this morning. My low back is smoked and just overall body fatigue. Went to the 9am class, but I really just wanted to stay home in bed.

Warm-up

  • 20 Arm Circles (each direction)
  • 20 Zombie Kicks
  • 10 HR Push-ups
  • 30s Bottom Squat Hold
  • 10 Air Squats
  • 20 PVC Pass-thrus

Strength

Bench Press

  • 10 @ 45#
  • 8 @ 115#
  • 6 @ 135#
  • 5 @ 155#
  • 5 @ 175#
  • 5 @ 185#

They were doing a 5×1 but I’m nowhere near ready for maxing out. I still need reps to try to build up some muscle and strength.

Tabata Diamond Push-ups

I did sets of 10 the first 3 rounds and got more rest. Sets of 8 the next two rounds and then I think sets of 6 or so. Totaled 73.

Strict Pull-ups

3 x 8, resting 90s

WOD

10-20-30-20-10

  • Wall Balls (20# MB, 10′ target)
  • KBS (53# KB)
  • 400m Run

I did all of the wall balls unbroken and only broke up the 30 KBS into 18-12. My runs were too slow and paced though. Picked it up a bit on the last run. Finished in 19:09 and then walked about 130m.

Definitely a rest day tomorrow and hopefully a 90 minute massage at some point.

Vacation Monday

Does a vacation officially start before this first week day? I never work weekends anyway. Legs are feeling a little sluggish from yesterday. Went to bed at 10 because I was exhausted from all of the sun and 3 training sessions. Still have night sweats though.

Jumped on the AD2 just after 7am.

  • 5:00 warmup
  • Reverse Tabata (8 rounds)
    • 10s Sprint
    • 20s Rest
  • 5:00 cool down

My best calories for a regular Tabata was 77 and I got 107 here, which is another one in the books confirming the AD6 is much harder to rack up calories on. Nice workout for being so quick. I really like switching up interval periods. Hopefully it pays off.

Around noon I setup for the big training session of the day.

Warm-up

4x

  • 50m Run
  • 50m Run backwards

2x

  • 20 Good Mornings (green)
  • 20/20 band walk (red)
  • 10 press band (red)
  • 10 band pull aparts (red)

Strength

Shoulder Press

  • 5 @ 75#
  • 5 @ 85#
  • 5 @ 95#
  • 5 @ 105
  • 5 @ 135
  • ME @ 145 (3)

WOD

A little max aerobic power (MAP) training in the hot sun. Object is to go at 80%. Three minutes of rest between each AMRAP.

3:00 AMRAP

  • 135# Bear

8

3:00 AMRAP

  • 10 Front Rack walking lunges 135#
  • 8 OTB burpees

2 full rounds

3:00 AMRAP

  • 10 HR push-ups
  • 15 Russian KBS 53#

3 full rounds

3:00 AMRAP

  • 6 OHS 95#
  • 12 sit-ups

2+3

3:00 AMRAP

  • 5 thruster 95#
  • 10 sumo deadlift high pull 53#

2+12

Much harder than expected!

Monday Blues

These damn night sweats are killing me. Can’t get a decent night of sleep. Canceled golfing early this morning because of the lack of sleep, but went in at 10am to train. Kevin had to bail for work after the shoulder presses, but Ellen stuck around and did everything with me.

Warm-up

  • 450m Run
  • PVC Pass-thrus

Strength

Shoulder Press

  • 5 x 45% Training Max (1:00 Rest)
  • 5 x 55% (1:00)
  • 5 x 65% (1:00)
  • 5 x 75% (2:00)
  • 3 x 85% (3:00)
  • ME x 95%

* Training Max is 90% of 1RM.

I based my numbers off my 165# shoulder press. The percentages were a bit goofy, but I ended up using 75#, 85#, 95#, 110#, 125#, and then 140#. I managed to get 5 reps on that last set. Tried to get a 6th, but just didn’t have it.

HSPU

10:00 EMOM

  • 5 Hard HSPU

I went with 25# plates for a deficit. Had to switch to kipping in the 5th round and then ran out of gas, only able to get 4-3-3 in the last 3 rounds. Shows how weak I am now because a few weeks ago I did all 10 rounds.

WOD

5 Rounds

  • 20 DU
  • 10 Pull-ups
  • 10 KBS (62# KB)

Don’t have the gas I’m used to having. Way too much resting. Was only able to get the first round of pull-ups unbroken. Finished in 8:12.

Finisher

5 Bent Over Prowler Drags Between Legs, about 25m down and 25m back. I used 225#, 240#, 255#, 270#, and 300#.

Solid session. I can feel myself coming back each day, so hopefully I’m back to normal by the weekend when I’m heading on vacation, because I plan on doing 2-3 workouts a day and becoming a metcon monster for that week.