Tag: Kroc Row

Morn & Eve

Legs seem to be a little tired this morning. At around 9am I went out in the garage to get in some strength work I missed yesterday.

Warm-up

2 Sets

  • 5s of StrongFit Tricep & Bicep Openers (8#)
  • 10 Back Squats (45-135)
  • 30s Bar Hang (supinated)
  • 30s Front Leaning Rest (rings)

It’s much harder to hang with that reverse grip. I had my feet touching the ground some because I was inside my power rack which is shorter. FLR (think plank) on the rings is a different feel. Tried to rotate my wrists out to put the shoulder in more external rotation.

Strength

E3M – 6 Sets

  • 10 Back Squats (185#)
  • 10/10 Kroc Rows (50# DB)

These squats are getting rough. A few more weeks before we start putting some real weight back on the bar. I don’t know why I thought I needed to go an extra 2 reps per side with the Kroc rows since the dumbbell was only 3# lighter than the kettlebell I’ve been using at the gym.

6 Sets

  • 20s Push-ups
  • 30s Rest

Didn’t want to game it, but did a little bit, leaving 2-3 seconds in the first 3 rounds. I got 20-20-17-17-14-13 for a 101 total.

Went to the 5:30pm class.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 10 PVC Pass-thrus
    • 20 Push-ups
    • 10 Band Pull-aparts (green)
    • 20 Mountain Climbers

I was feeling the fatigue in the push-ups after this morning.

Weightlifting

2 3-position Snatch DL + 1 Snatch + 1 Hang Snatch

  • 45#
  • 75#
  • 95#
  • 115#

Snatch + Hang Snatch

  • 125#
  • 135#
  • 145#
  • 155#
  • 165#
  • 175#

Not sure if I’ve done 175 from the hang before. Definitely tough as the 2nd rep in the complex. Called a win there and stripped the bar.

Gymnastics

  • Max Pull-ups
  • 2:00 Rest
  • 3 Sets
    • 40-50% of Max
    • 2:00 Rest

Had to go with a regular kip due to my shoulder still and holy shit they are so much slower than butterfly. Wore gymnastics grips and for some reason the bar was really rubbing on the inside of my first finger down that whole side to the crease of the thumb. More on the right hand than on the left. Don’t remember feeling that before, but wonder if had anything to do with wearing the grips. Made it to 26 reps for a 5 rep PR actually. Shows I never really test these that my PR of 21 was during Fran. I did 23 unbroken butterfly chest-to-bar pull-ups a few months ago so I know 26 isn’t up to par for me. Did 3 drop sets of 13 unbroken. I can tell I haven’t been doing pull-ups because this was much harder than it should have been at those numbers.

Conditioning

4:00 AMRAP

  • Burpee Box Jump Overs (24″)

Started out at a pretty good pace getting about 14 in the first minute. Slowed a bit in minutes 2-3 and then turned up the pace in the final minute for 47 total reps. When I got into the last 30 seconds I really started to quicken the box over and drop into the next burpee. Didn’t want to do that too early and burn out.

Finished with Crossover Symmetry Iron Scap and will ROMWOD.

Parter Chipper with Birthday Bryan

Did a ROMWOD in the middle of the day. Went in early to snatch and finished up, so skipped the warm-up but did the rest of the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets

Weightlifting

Snatch (all full squat)

  • 3x20kg
  • 3x40kg
  • 3x50kg
  • 2x60kg
  • 2x65kg
  • 2x70kg
  • 15:00 EMOM
    • 1x75kg

I missed twice in round 3 and didn’t try a 3rd, then missed once in the final round but got back on it for a make.

Strength

E3M – 6 Sets

  • 8 Back Squats (185#)
  • 8/8 Kroc Rows (53#)

Didn’t even do any warm-up reps since I had done all of the squatting with the snatches. I work up a hell of a sweat with this combo, even in round 2 already. Must be from that bent over position being harder to breath. I really am taking my time with the rows, resetting every rep and not doing any kind of bouncing. Tried to focus on engaging my hamstrings and glutes in the squats too, which felt different, but good. Might as well work on this with the light weights for the next few weeks.

Conditioning

Partner with Bryan

  • 100 cal Row
  • 90 Wall Balls (20#, 10′)
  • 20 Curtis P (135#)
  • 80 cal Row
  • 60 Wall Balls (20#, 10′)
  • 16 Curtis P (135#)

Took us 20:12. We evenly split everything with 25-25 cal, 25-20 wall balls, singles, 20-20 cal, 30 wb, and singles. Those Curtis Ps took forever. Don’t remember the last time I did a set of 30 wall balls. I thought I was in trouble when I got to rep 14. Need to push through like that more often.

Gettin’ Flexy

My hamstrings are a little more sore today. Shortly after waking up I did the 2nd video in the ROMWOD welcome path, which focused on hamstrings, hips, and low back. I’m so inflexible! Feels better than other yoga stuff I’ve done and you can definitely feel things opening up as you hold the poses for several minutes. Went to the 5:30pm class.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 10 Toe Touches
    • 20 Hollow Rocks
    • 30s Bottom Squat Hold
  • 200m Run
  • Back Squat
    • 8×45#
    • 8×135#

Strength

E3M – 5 Sets

  • 8 Back Squats (185#)
  • 8/8 Kroc Rows (53#)

I used a controlled descent on the squats and put some focus into driving my knees out. Really tried to pull the rows with my lats and started each one from a dead stop at the ground. Worked up a nice sweat.

Conditioning

8:00 AMRAP

  • 10 Push Press (75#)
  • 30 DU
  • 10 Hang Snatch (75#)
  • 30 DU

Bryan based this off a recent Outlaw workout he did. I really liked it. Missed 1 double under in the middle somewhere and then missed right at the end with 2 seconds left as I was trying to speed them up to finish the set of 30 I was on. Ended up with 4 rounds plus the push press and 24 dubs. Snatches started to burn at the end of rounds 3 and 4.

Midline

  • 4:00 Plank (hands)

While the class did them in a tabata I just kept going. The last 2 was a mental struggle after the shoulder focused metcon and I was really shaking. Finished up with Crossover Symmetry Recovery.

Did another ROMWOD while watching TV later.

Thrust It

Finally over the soreness from 16.4. Went to the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus
  • Arm Circles
  • Shoulder Across Chest Stretch
  • Air Squats
  • High Knees
  • Zombie Kicks

Strength – Shoulder Press

  • 6×45#
  • 6×75
  • 6×95
  • 6x6x115

Conditioning

10 Rounds

  • 3 Power Cleans (135#)
  • 5 HR Push-ups
  • 8 Wall Balls (20#, 10′)

Didn’t push the pace though Bryan seemed to think I did. :-/ Finished in 9:17.

Accessory

4 Sets

  • 5/5 Kroc Rows (53#)
  • 5 Ring Rows

Yes! Able to do Kroc rows again without any pain in my shoulder. Kept it light though.

Lifting – Thruster

Wanted to get in some heavy-ish cleans after class in case we have a max of some sort as part of 16.5. Didn’t really want to jerk, so figured I’d thruster them.

  • 2×185#
  • 1×207
  • 1×218
  • 1×233
  • 1×244
  • 1×253 (PR)

The boys were already over 200 so I jumped in and worked up fast. They were combining pounds and kilos on the bar which is always confusing.

I was actually feeling more tired than I expected from the workout. 80 wall balls will get you no matter what. Made the 3# PR, so called it good even though I had been thinking about continuing with cleans after I hit a big thruster.

Shoulder Ow!

My shoulders are still wrecked from the combination of bench on Sunday and the muscle-up work on Monday. Needed a full rest day yesterday but got in some exercise clearing the driveway.

Skill WOD “Be the Master of your Volume” Week 1 Day 2

Warm-up: 3 Rounds for quality

  • 10 Pass-thrus
  • 10 Pass-thrus (under grip)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 3 Wall Walks
  • 10s Handstand Hold

Mobility: 5 Sets

  • 10s GHD Hanging Stretch

Test Your Max

Find MAX deficit Kipping HSPU

  • 1″
  • 5.25
  • 8.5
  • 10.75
  • 13
  • Miss 15

At 10.75 inches I started to hit my shoulders on the plates. Widened the plates after that but still ran into them. When I got to 15 it was pretty awkward. Will need to look around to see what people do for big depths. It’s pretty intimidating even looking at the stack of plates.

4 sets of 6 kipping at 70% deficit

  • 6 @ 7.5″ (2×45# + 25#)
  • 5 @ 7.5″
  • 6 @ 5.25″ (2×45#)
  • 6 @ 5.25″

Use 70% he says. haha I knew that wouldn’t fly and I still had to decrease my depth even more.

Max reps at same deficit

Managed 6 again @ 5.25 inches. Barely missed a 7th rep.

Strength Accessory: 5 Sets

  • 8 Seated DB Press (40#)
  • 20 Hollow Rocks

Got out the PVC pipe after the 1st set and held it for the other 4 sets of hollow rocks. I felt like it kept my arms in check and created better awareness.

I finished up with Crossover Symmetry Iron Scap before leaving the gym.

I had planned on deadlifting in the afternoon, but with some new plans to do “Linda” tomorrow I decided that wasn’t a good idea anymore. Still wanted to get in some other work, so out to the garage in the afternoon. Warmed up with Crossover Symmetry Activation.

Accessory

6 Sets

  • 8/8 Kroc Rows (50#)

It was nice using a 50 pound dumbbell compared to the 70 pound kettlebell I use at CFi. Was able to really focus on the right muscles and do a little pause at the top.

Conditioning

“Jeremy” – 21-15-9

  • Overhead Squat (95#)
  • Burpee

Rough in the cold garage. My toes were actually losing feeling by the time I got done working out. I guess I should have turned on the heater.

Took me 5:53 which isn’t a very good time. I did the OHS in sets of 21, 9-6, and 9. Should have pushed through in that second round. I need to get a lot better at my cycle speed with them too. I was struggling with my breath on the burpees. Maybe it was the hoodie I wore trough the first 2 rounds. This extra 10 pounds I’m carrying doesn’t help either. Definitely some weaknesses to improve on.

4 Plates

My lats were a little sore this morning. Maybe from the presses or burpees? Don’t remember rowing every making me sore. Was up and to the 9am class.

Warmup

  • 3×10 Reverse Hyper (140#)
  • Pass thrus
  • Air Squats
  • Bottom Squat Hold
  • Jumping Jacks

Strength – Deadlift

  • 10×45#
  • 6×155#
  • 6×225#
  • 3×265#
  • 3×305#
  • 3×335#
  • 3×365#
  • 3×385#
  • 3×405#

I haven’t had 4 plates on the bar since sometime before May. Felt ok, but didn’t want to push it.

Conditioning

  • 21-15-9 American KBS (53#)
  • 21-15-9 Goblet Squats (53#)
  • 30 DU

Good little burner. I went with American swings today since it wasn’t high reps. Unbroken on the weighted movements, but my dubs were shitty again today. Missed in the first set at 25 and missed 2-3 times in the second set, but got the last one unbroken. Finished in 4:17.

Accessory

5 Sets

  • 10/10 Kroc Rows (70#)
  • 5 Strict C2B Pull-ups

Why do the Kroc rows never seem to get easier? I sweat like a pig during them. Kind of a nasty combo with pull-ups. I’m going to try to do all strict pull-ups during accessory work or even weighted ones.

Fun Garage Sesh

Slept in again. Out to the garage around 11.

Weightlifting

  • 5 Squat Snatch + 5 Snatch Press (45#)
  • 4 Squat Snatch + 4 Snatch Press (75#)
  • 3 Squat Snatch + 3 Snatch Press (95#)
  • 2 Squat Snatch (115#)
  • 2 Squat Snatch (135#)
  • 1 Squat Snatch (155#)
  • 1 Squat Snatch (165#)
  • 10:00 EMOM
    • 5:00 – 1 Squat Snatch (175#)
    • 5:00 – 1 Squat Snatch (185#)

Planned all 10 minutes at 175# but it was feeling pretty good, so after 3 I decided I’d bump it up for the back end. Got a little iffy on the last couple with 185#, but no misses = a good day. I miss doing stuff like this.

I wish I had set the camera better so I could get the full bar path. It looks like it gets out a few inches from the starting point, but pretty good for not working on it in months.

Conditioning – “Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

  • Unbroken Double Unders

I’ve been wanting to test this one out for a while since I haven’t done it in more than 2 years. Perfect day for it. Went all the way up with no misses. Started taking breaks after sets around 30 or 35. On the way back down I missed once on the 40 and twice on the 30. Cruised home with no rest when I got to 25. Finished in 9:30 which is a PR by 4:05!!

That was a fun session.

Went to the chiropractor at 5 and then to the 5:30 class at CFi.

Warm-up

  • Bottom Squat Hold
  • 400m Run
  • PVC Pass-thrus
  • PVC Good Mornings
  • Air Squats

Strength – Deadlift

  • 10×45#
  • 5×155#
  • 5×225#
  • 3×265#
  • 3×295#
  • 3×325#
  • 3×355#
  • 3×375#
  • 3×395#

Haven’t really pushed the weight with deadlifts in months. Wore my belt for the last 4-5 sets and figured I’d see how it felt. I survived.

Conditioning

  • 100 Wall Balls (20#, 10′)
  • EMOM – 5 Burpees

Also known as Wall Ball Kalsu I guess. First minute was free for all wall ballin’ this time, compared to starting with burpees back in March, when I did 5:54. My minutes ended with 28-45-62-80, so I had to bust my ass with 20 reps left in the final minute. I usually get 10 reps in a Tabata round so I knew it was possible, especially if I was already descending into the squats as the ball hit my hands. The 100th rep was in the air as time hit 5:00 so that was good enough for me. 🙂 My rep counts during burpee minutes were 2-3 reps higher than that version we did earlier in the year.

Accessory

3 Sets

  • 14/14 Kroc Rows (70#)
  • 14 Ring Push-ups (feet on short box since rings were up about 6-8 inches.)

14 Kroc rows at a time is rough if you’re trying to keep a solid back position. I was sweating more from these than the metcon.

Push It

In bed early. Not a fan of this heat wave. Bring back the 70s. Made it to the 9am class.

Warm-up

  • Bottom Squat Hold
  • 2×10 Reverse Hypers (210#)
  • 10 Air Squats
  • 10 Good Mornings (45#)
  • 5 Burpees
  • Deadlift
    • 6×155#
    • 5×205#
    • 6×245#

Strength-ish

12:00 EMOM (alternating)

  • 6 Deadlifts
  • 6 Burpees

I went 275# for the first 3 sets, 295# for 2 sets, and 325# for the final. No belt. Felt good.

Accessory

4 Sets

  • 8/8 Kroc Rows (70#)
  • 8 Barbell Curls (75#)

Little heavy for the curls, but tried hard not to cheat the reps. By this point I was nearly soaked with sweat already.

Conditioning

  • 3:00 AMRAP
    • 8 Thrusters (95#)
    • 8 Push-ups
  • 2:00 Rest
  • 5:00 AMRAP
    • 8 Wall Balls (20#, 10′ target)
    • 8 OH Lunges (45# plate)

Push, push, and more push! I couldn’t do push-ups after the thrusters. Struggle-bus through 3 rounds plus 12 reps. Arms didn’t want to work going into those first wall balls. Lunges were in done in place. Got through 5 rounds plus 6 reps.

That Pump

Woke up even later this morning, but got moving and didn’t need a shower, so made it for the 9am.

Warm-up

  • 2×10 Reverse Hypers (210#)
  • Bottom Squat Hold
  • Front Squat
    • 10×45#
    • 5×135#
    • 3×205#

Strength

12:00 EMOM alternating

  • 3 Front Squats (225#)
  • 10 OH Walking Lunges (55#)

My squat feels week after backing off recently.

Accessory

5 Sets

  • 10/10 Kroc Rows (70#)
  • 10 Barbell Curls (45#)

Wow, bicep pump!

Conditioning

8:00 AMRAP

  • 5 HSPU
  • 8 T2B
  • 30 DU

Missed one set of dubs at 27 and one at 29. Everything else unbroken on every movement. Finished 5 rounds plus 5, 8, and 8.

Turtle Wins

I can still feel some soreness in my quads with pressure. Must be from Monday’s wall balls. Was up early and in to the gym before the 9am class to get in rowing. Walked 18 holes yesterday.

Warm-up

2 Rounds

  • 15 Reverse Hypers (210#)
  • 1:00 Air Dyne (AD2)

Rowing Power Intervals

  • 1:00 @ 24 s/m
  • 2:00 Rest
  • 1:00 @ 26
  • 2:00 Rest
  • 1:00 @ 28
  • 2:00 Rest
  • 1:00 28+ (must be rowing full length)
  • 2:00 Rest
  • 1:00 Flat-out (full length not required)
  • 15:00 Rest then repeat

It feels like I’ve been shown a map to a secret treasure. Rowing for stroke rate is extremely calming! When I had to go for 28+ and flat-out it was very stressful. The smoothest intervals for me were 26 s/m by far. I was hitting the number and staying locked in for a good portion of those minutes. I went a total of 1,541 meters the first time through and 1,547 the second. Again, pretty happy with the pace changes as stroke rate increased.

rowing-wod-w2s2

Back for the 4:30 class, especially since I’m golfing the next 3 days so not sure what workouts I’ll get in.

Warm-up

  • 3×10 Reverse Hypers (160#)
  • Banded Rack Position stretch
  • Calf Stretch
  • Bottom Squat Hold

Strength

Front Squats

  • 10×45#
  • 6×135#
  • 3×205#
  • 3×235#
  • 3×255#
  • 3×265#
  • 3×275#

Didn’t wear lifting shoes. Put the belt on with 235# and above. Haven’t been under this much since the last back tweak I did on vacation. Far below what I should be able to do for a triple. Wasn’t easy either.

Accessory

5 Sets

  • 10/10 Kroc Rows (70# KB)
  • 6 Strict Ring Dips

Conditioning

  • 7-5-3-1 Bear Complex (95#)
  • 200m Run

I was out of breath after the first 7 bear complexes, so each run was sloooow. Couldn’t even push it hard on the final run. Did each set of bears unbroken. Took me 7:06. Wish Michelle or Bryan had been doing it so I had someone to chase on the runs. Was too easy to bitch out with no one near me.