Tag: L-Hang

Vary Your Pull-ups

Morning 8am session in the garage to catch up on some of the Monday programming.

Warm-up

2 Sets

  • 5s of StrongFit Tricep & Bicep Openers (8#)
  • 10 Back Squats (45-135#)
  • 8/8 Landmine Rows (45-55#)
  • 20s L-hang (supinated grip)

Strength

E3M – 6 Sets

  • 11 Back Squats (185#)
  • 8/8 Landmine Rows (65#)

Yuck! One more week with sets of 12. I’m having to focus less on recruiting the other muscle groups in my squats as it’s starting to become automatic. Noticing a lot more explosiveness out of the hole late in the sets as I fatigue. I really like these rows a lot more than Krocs, which are easier to cheat.

Gymnastics

6 Sets

  • 20s Pull-ups
  • 30s Rest

Did them all with a regular kip and felt like I had a much better rhythm than in the half Cindy last week. Didn’t wear any grips because I need to get these hands conditioned again. My first four sets were 11 unbroken, then 7-2, and 6-3 for 62 total reps. Being forced to do a regular kip instead of always doing butterfly once you can do them is a good reminder to vary your movements.

Rested to catch my breath and then did Crossover Symmetry Plyo.

Went to the 5:30 class at CrossFit Intuition.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 10 Goblet Squats (44#)
    • 15 Hollow Rocks
    • 150m Row

Weightlifting

2 Snatch 3-Position Deadlifts + 2 Snatches + 2 OHS

  • 45#
  • 75#
  • 95#
  • 115#

Snatches

  • 2×135#
  • 2×145#
  • 2×155#
  • 2×165#
  • 2×175#
  • 2×185#
  • 2×195#

All snatches to a full squat. The warm-up complex was done without dropping the bar. Drop and reset after each rep with the doubles. Was programmed for 6 sets so my goal was 185. It was feeling good, so I went for one more set. Huge save on the final rep with the bar way out in front of me on the left side. Shoulder work must be paying off because I never really save anything that heavy and I was able to pull it in, be patient to stabilize it, and stand it up. I think the 185 and 195 are both PRs for a squat double, but I don’t keep track of those that close so not sure.

Gymnastics

  • Max Diamond Push-ups
  • 2:00 Rest
  • 3 sets
    • @ 50% of max
    • 2:00 Rest

Got 40 and did drop sets with 20. All reps with chest touching diamond.

Conditioning

  • 10-8-6-4-2 Burpees
  • 400m Run

Did the burpees outside which makes the run a little short. Took me 10:07.

Of course I’m going to ROMWOD. 🙂

Toasted Triceps

Got to the gym a little early so did some handstands after Crossover Symmetry Activation.

Inverted

8x

  • 30s HS Hold (facing wall)
  • 30s Rest

Did a sort of cartwheel up to the wall.

Warm-up

  • 3 Sets
    • 15s L-hang (supinated)
    • 5 Wall Squats
    • Zombie Kicks
  • 10 Shoulder Press (45#)
  • 6/6 Bulgarian Split Squats
  • 10 Shoulder Press (75#)
  • 6/6 Bulgarian Split Squats

It was a plain bar hang but I figured I might as well get in some L-sit time while there.

Strength

E3M – 6 Sets

  • 10 Shoulder Press (95#)
  • 6/6 Bulgarian Split Squats (2×44# KBs)

I was starting to really wonder if those handstands were a good idea around set 3 here. The split squats actually felt pretty good today.

The Basics

8 Sets (Tabata)

  • 20s Air Squats
  • 10s Rest

I did 16 for the first 7 sets and then 18 to finish for a 130 total. So simple, but anything but easy.

Conditioning

  • Buy-in: 10 Curtis P’s (95#)
  • 5 Rounds
    • 7 Push Ups
    • 7 Deadlifts (185#)
    • 7 T2B

When I went to do my first set of push-ups it was like whoa! Triceps smoked already this week. I think I did a set of 3 Curtis P’s to start and then singles, taking just over 2 minutes. Unbroken on the other movements even though I was hanging by fingers at the end of some of the toes to bar sets. Killer grip combo there. Only used one bar, but added 45# plates outside of the collars to save some time. Finished in 6:44. I was feeling this a lot more than expected afterwards.

Will get in some ROMWOD tonight.

Still Fine

My right quad is a little sore/tight but I really still feel great after 16.1. My ass isn’t even sore from those lunges. Can’t believe it.

Warm-up

  • Bottom Squat Hold
  • Ring Hang
  • Clean & Jerks (45#, 95, 125, 145)

Conditioning

  • 30-40-50-40-30 DU
  • 3-4-5-4-3 C&J (175#)

Thought maybe I’d do the C&J all unbroken. haha I did the first 3 tounch-n-go but the rest were all singles. Too many misses on double unders, but finished in 5:16. Rougher than expected. Took a good long rest before we moved on.

21-15-9

  • T2B
  • Box Jumps (24″)

I’ve done this before but can never find it in my logs when I look. Unbroken on the 21 toes-to-bars. Could feel right away that rebounding would not be a good idea so I took a slight reset after jumping down before jumping back up. I think my next set of T2B were 8-3-2-2 and then 5-4 in the 3rd. Time of 3:41.

My arms got all tingly after that first set of t2b and were almost numb when I went back after the box jumps.

Midline

8 Rounds

  • 15s Hollow Rocks / Superman Rocks
  • 20s Rest
  • 15s L-hang
  • 20s Rest

Oh boy! Did hollows for 4 sets and then switched to the Supermans. Didn’t even attempt to straighten my legs on the hangs.

Inverted

5 Sets

  • 30s Handstand Hold
  • 30s Rest

Was going to skip these but I got some more energy after judging a 16.1 workout and got these in. Put my hands really close to the wall to get that stacked position. Feeling better and better with these.

True L

Almost late getting to 4:30 due to being in a coding zone for work.

Warm-up

  • 2×10 Reverse Hyper (210#)
  • Jogging
  • PVC Good Mornings

Strength – Deadlift

  • 10×45#
  • 5×155
  • 5×225
  • 5×275
  • 5×325
  • 5×365
  • 5×395

Could feel it in that left shoulder when it got heavy. Happy with the 395 though after the back tweak a few weeks ago too. Would have liked to be closer to the 425 I did before the tweak, but no need to push it. I’m already in rough enough shape.

Conditioning

  • 2-4-6-8-10-12-14-16-18-20 Wall Balls (20#, 10′)
  • 5 Burpees

Total of 110 wall balls and 50 burpees. Took me 8:36 to finish. All wall balls were unbroken sets. Burpees got slow to try and catch my breath a little.

Midline

7 Rounds

  • 10s L-hang
  • 10s Rest

Actually held a true L for the first 3-4 and then my feet started to droop more and more.

3 Sets

  • 3 GHD Back Extensions

The slow controlled kind. I forgot how hard these are. Probably should have had the pad back more after watching the video again.

3 Sets

  • 15 Reverse Hypers (160#)

Pump!

Minutes

Got to the gym early.

Warm-up

  • Back Mobility – banded bottom squat hold against wall
  • 2 Sets
    • 10 Reverse Hypers (210#)
    • 10 Pass-thrus (o/u grip)
  • C&J

5 Rounds

  • 1:00 AMRAP of C&J
  • 2:00 Rest

Weights were 95-135-155-185-205#. I surprised myself by not putting the bar down with 95# for 17 reps. Then it was 13 (8 unbroken), 12 (5), 9 (3), and 6 (2). One of my favorites that I’ve come up with I think. Put the belt on after the first round.

8:00 AMRAP

  • 15 Push-ups
  • 30 DU

Went 9-6 the first round and knew that had to change so I went 6-5-4 the rest of the way. Only missed on dubs once in the 5th round. Made 8 rounds plus 6 push-ups. Shoulder smoker!

Gymnasty

8 Rounds

  • 15s L-Hang
  • 15s Rest
  • 15s HS Hold
  • 15s Rest

Getting better at getting feet off the wall during the holds.

Feel the Burn

  • 2:00
    • Buy-in: 20 Step-ups (24″)
    • AMRAP MB Cleans (20#)
  • 2:00 Rest
  • Repeat

Never put down the medicine ball. Got 26 and 23 reps.

Hangin’ Around

My back held up through the night and was ok in the morning again. Not 100%, but much better than early in the week. Went out to the garage around 3.

6 Rounds

  • 5:00 Air Dyne (AD2)
  • MAX L-Hang

Easy recovery pace on the AD. Was able to hold my feet up somewhat high on the first 2-3 hangs, but that quickly went away. Grip was the main limiting factor. My hangs were 32-35-36-30-32-33 seconds. Went 7.97 miles on the bike.

Ten By Tens

Last night my tight back started to turn into a back tweak. Grrr! I could barely get out of bed this morning. So much for doing Open workout 13.2 like I’ve been trying to plan and looked forward to. I even got to the gym about 30 minutes early to do some mobility and see if I could loosen things up enough to be able to do the deadlifts and box jumps.

Warm-up

3 Rounds

  • 10s Bar Hang
  • 5/5 Bar Taps (tight/dynamic)
  • 10 Heel Drives
  • 20s HS Hold
  • 30 DU

The dubs were not fun so I knew right there I should not attempt the workout. So I jumped in with Bryan on some bench while everyone did the metcon. I also did some mobility stuff I’ve found for relieving low back pain.

Strength & Accessory

Bench Press

  • 10×45#
  • 10×95
  • 10x10x155

Barbell Curl

  • 8x10x45#

The curls were alternated with the sets of bench.

Midline

5 Rounds

  • 20s L-hang
  • 20s Rest
  • 20s HS Hold
  • 20s Rest

Skill / Midline

3 Rounds

  • 1:00 Shotguns
  • 1:00 Rest
  • 1:00 Pistols
  • 1:00 Rest
  • 1:00 Step-ups (20″)
  • 1:00 Rest

I didn’t think I’d be able to do the pistols because they usually put a lot of stress on my back, but they were fine. Subbed in step-ups instead of the double unders I had programmed. I did 37-39-37 shotguns, 20-22-20 pistols, and 22-24-25 step-ups.

Wanted to get my heart rate up a little so I stayed after.

Conditioning

10 Rounds

  • 200′ Shuttle (4×50′)
  • 10 Shoulder Press (65#)

Oh boy, my shoulders and chest are going to be feeling it after these and the bench press sets. I did the first 5 sets unbroken, then broke up the sets in half until grinding out the final set. Took me 9:24 to finish.

Did a little more mobility work before heading home.

Hold On

My knees are feeling a little rough after yesterday. I need to work on my knee-caving issue with the lifts. I don’t have a problem in squats, but in the rebend of the snatch/clean and the dip of the jerk they do dive in.

Warm-up

  • 2×8 Reverse Hyper (210#)
  • Bottom Squat Hold
  • Hang Stretch
  • Box Jumps at 24-30-34-38″

Skill / Accessory

12:00 EMOM (alt)

  • 5 Box Jumps (41″)
  • 2/2 Turkish Get-ups (44#)

Felt good to get in some high box jumps.

Conditioning

 

All 3 parts done with a partner, alternating rounds. Weight on the bar stays the same.

 

  • 5:00 AMRAP
    • 3 Snatches (135#, squat)
    • 3 Muscle-ups
  • 2:30 Rest
  • 5:00 AMRAP
    • 5 Clusters (135#)
    • 5 C2B Pull-ups
  • 2:30 Rest
  • 5:00 AMRAP
    • 7 Deadlifts (135#)
    • 7 Push-ups

Done with Bryan. I started the first AMRAP I didn’t get my 3rd snatch back into place on the 2nd set and lost it forward. Then same thing on another attempt. That got me fired up. Bryan missed one is his 2nd round too. Had to go 2-1 on my final set of MU. We finished 7 rounds plus a snatch.

Bryan started the 2nd AMRAP and we got 6+3, then exactly 16 total rounds in the last one. Pretty rough and a mental battle to hold on to the bar. My goal was to go unbroken with the snatches and clusters. Without that miss I would have. Had been thinking about 115# since I came up with this one but figured it would be too easy. Was right.

Midline

8 Rounds

  • 20s L-hang
  • 20s Rest

I alternated my grip between regular and underhand each round. Kind of held my feet up in the first round but then just knees up. My hands were on fire by the end of this after all the grip work done in the AMRAPs.

Running Singles

Up at 6am again. WTF! Went to the 9am class.

Midline & Shoulder Warm-up

6 Rounds

  • 20s L-hang (bar)
  • 10s Rest

Done with bent knees held up, of course.

Strength

10:00 EMOM (alt)

  • 8 Push Press (115#)
  • 20s Handstand Hold

Not as hard as I was expecting. I tried to take my feet off the wall some during the holds. 135# would have been a better challenge.

Conditioning

15:00 AMRAP

  • 50 Jump Rope
  • 30 Russian KB Swings (53#)
  • 20 Shoulder Taps
  • 10 Pistols

I did my jump ropes like running with one foot per jump. Much easier to keep a rhythm going than I’ve been able to do with single unders on both feet recently. Shoulder taps got tough, but never came off the wall. Would like pistols to be a lot faster. Finished 5 rounds plus 50-30-20-4.

1:30 AMRAP

  • Row for calories

Really didn’t feel like doing this. Got 47 cals. I think it would have been a 500m in the low 1:30s if I remember right. Really started losing power at about 30 cals.

Stayed after everyone left for a little extra work.

Accessory

E90S 15:00 (alt)

  • 10 Deficit RDL (155#, 4″)
  • 10 Weighted GHD Sit-ups (20#)

I had planned single leg RDLs, but saw the little platform sitting out and got this new idea. Glad I did because it worked great. Ended up giving me about a minute of rest between movements.

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.