Tag: Leg Lift

Make It 7

Out in the garage in the evening.

Snatch

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • 1×135
  • 1×145
  • 1×155
  • 1×165
  • 4x1x175

Missed 155 trying something different, but reset and got it.

Clean & Jerk

  • 5×45#
  • 3×95
  • 3×135
  • 2×165
  • 1×185
  • 1×200
  • 1×215
  • 4x1x230

Cleans felt a little heavy today.

Front Squat

  • 2×235#
  • 2×260
  • 2x2x275

These felt really good! Didn’t wear a belt at all and was able to stay upright.

Accessory

28:00 EMOM (alt)

  • 5 Strict HSPU
  • 6 Evil Wheels
  • 8 Ring Rows (feet elevated)
  • 15 Lying Leg Lifts

Set the clock for 20:00, planning on 5 times through, but the handstand push-ups were holding up so I went 2 more sets through.

Put a bow on deload week. Hopefully I can get in the next full week of the program before I leave the country. Then that might be it for dedicating time to lifting.

Three Plus

I did get in the 20 minute ROMWOD pretty late last night and did a 19 minute one this morning. Went to the 5:30 CrossFit Intuition class.

Warm-up

2 Sets

  • PVC Good Mornings
  • 20 Mountain Climbers
  • 5 Push-ups
  • 10 Air Squats
  • 5/5 Monster walks (small red band around ankles)

Strength

Back Squat

  • 6×45#
  • 3×135
  • 3×205
  • 3×240
  • 3×275
  • 8×305

The gym is using 5/3/1, so the last of the 3 working sets was for 3+ reps. 8 reps was good enough for me with all of the squatting I get in the Catalyst program.

Conditioning

  • 3:00 AMRAP
    • 3 Power Snatches (135#)
    • 7 Burpees
  • 2:00 Rest
  • 4:00 AMRAP
    • 5 Back Squats (135#)
    • 8 Burpees

I did all touch-n-go snatches and got through 4 rounds plus 2 more snatches. I was slow on my squat reps so only got through 4+4 in the second part. Would have liked to push harder on the burpees.

Midline

Class was doing sit-ups and Russian twists, but I did plenty of those last night, so substituted with…

  • 10-20-30-20-10 Side Bends (44#)
  • 10-15-20-15-10 Lying Leg Lifts

The side bends were split between left and right, so 5 per side on the first set, etc. In the middle of the second set of leg lifts I decided to scale back the rep counts on them since I’ll be doing ab work tomorrow again with a lifting day.

On The Minute

First day of a new lifting program. I’m going with Catalyst Athletic’s On The Minute Cycle, which I got out of the weightlifting bible. Out in the garage at 10am. Not wearing the knee sleeves today for a change.

Snatch

  • 5×45#
  • 3×95
  • 2×115
  • 1×135
  • 1×145
  • 15:00 EMOM
    • 5x1x155
    • 5x1x165
    • 5x1x175

Felt good to be able to hit full lifts from the floor after the Vaughn program and all of it’s tempo/pause work. Tried to work on receiving the bar where it was and not putting more into the bar than I needed to. Haven’t recorded lifts in awhile, but had the GoPro on the ground which produced a shitty angle…

Need to keep an eye on that jumping back. Don’t want it to be too excessive.

Snatch Pull

  • 3x3x185#

Pulls have always felt awkward to me, but for some reason they felt normal today. Wore straps. Tried to focus on leg drive and staying on my heels as long as I could.

Snatch Deadlift

3 Segment Snatch Deadlift (knee) + 1 Floating Snatch Deadlift

  • 3 Sets @ 175#

Wore straps for these too, but easy compared to the heavier loads used in the last program, which often included more pauses or tempo.

Back Squat

E2M – 12:00

  • 5×155#
  • 5×205
  • 5×235
  • 3x5x265

I forgot I was supposed to be doing a tempo descent, so didn’t start until the 3 working sets. It was a 5 second eccentric on rep 1. I was going to go beltless, but suspected the tempo would not be fun. I was right, so I’m glad I strapped it on for the working sets.

The OTM work really sets the tone for the entire session. I was finished with all of the lifts in under an hour, which never happened in the Vaughn program. It also helps a lot that each lift leads into the next one so you don’t need to warm-up different movements.

Midline

  • 5 Sets
    • 8 Weighted GHD Sit-ups (30#)
  • 4 Sets
    • 15 Lying Leg Raise

I’m going to try to stick with their recommended ab work with each session and can easily use my GHD as part of it. All sets of one movement were completed before going to the next movement.

I am however going to cut back and just try to get in 3 lifting days per week so I can hit a few more metcons here and there. My body doesn’t respond very well to lifting 4-5 days a week.

Walked 18 holes after lunch and will hit a 21 minute ROMWOD tonight.

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.

Switch it Up

Handed the reins over to Michelle for a different programming perspective. Woke up with a little headache and never really went away. Didn’t do much specific warm-up other than bottom squat hold and some shoulder stretching.

Midline

45s on / 15s Rest

  • V-up
  • Leg Lift
  • Opposite Superman
  • Boat
  • K2E
  • Suitcase Crunch
  • Oblique Crunch

Old school core work. Got really tough at the end.

Conditioning

  • 7:00 AMRAP
    • 25 Clean & Over Shoulder Toss (20# Slam ball)
    • 25 Plyo Lunges
    • 40′ Partner Wheel Barrow
  • 1:00 Rest
  • 7:00 AMRAP
    • 50 Jump Rope
    • 25 Ring Mountain Climbers
    • 200m Sled Drag (70#)
  • 1:00 Rest
  • 7:00 AMRAP
    • 200m Sandbag Run
    • 1 Legless Rope Climb
    • 5 Tire Flips

Got through 2 rounds + 50 reps, 2 rounds + 50 jump rope singles, and 3 rounds.

It was supposed to be 50 mountain climbers but I messed up. Whoops! Trying to run with the sled was the toughest thing by far. Sandbag runs are never easy either though. Can’t remember the last time I’ve done a rope climb but did all 3 legless without any trouble.

Shuttle Runs

  • 6x
    • 25 yards down and back
  • 2:00 Rest
  • 3x
    • 50 yards down and back

So 600 yards total. Again, not a good running performance for me.

Dear Cindy, I’m Moving On

It was good taking a day off yesterday. I’m feeling refreshed, yet a little tired. My leg is pretty nasty looking and by the amount of pulling I feel on the skin when I move, I think it’s going to take a long time to fully heal. The side of my head still hurts too. Going off the Vicodin today though. Went in to the 11am class.

Warm-up

5 Rounds

  • 1m V-ups
  • 1m Russian Twists (30# KB)
  • 1m Side Plank (30s each side)
  • 1m Leg Lifts
  • 1m Bicycles

It’s been awhile since we did one of these 17 minute ab routines.

WOD

We had the choice between 4 different workouts today. There were only 3 of us in class and we all picked the same one.

“Cindy”
20:00 AMRAP

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

If you know my story, you’re aware that “Cindy” and I have a bit of a history. I got my revenge on Cindy about 4 months ago when we did it with chest to deck push-ups and I managed 18+11. Today we did a normal Cindy which doesn’t have the strict push-up standard and I got 20+6. I thought I remembered setting a goal of 20 rounds by the end of the year, but seems I set the bar high with 22 rounds as my goal! I think I can get there with a little more push. The push-ups were a bigger struggle today than I remember.

I think I can finally stop obsessing over “Cindy” and move on. There are plenty of WODs in the sea.

Finisher

10 Prowler Sprints (25y high, 25y low, 90# of plates on the light prowler)

These felt pretty easy.

Will probably get in some snatch work later today out in the garage with a couple of other people. The team competition 6 of us are doing next week had a WOD where everyone has to go for a max weight snatch and clean & jerk. I haven’t done heavy snatches since February so need to get an idea of what I can do.

Annie’s Evil Twin

After the workout at the box today, I hand-washed my Envoy and mowed the lawn. Not having showered yet, I was sitting around, wondering what else I would do for the day. For some reason, doing another WOD sounded like a good idea. I thought about doing “Annie” again since I did it last weekend, liked it, and I can always use the DU practice. I thought about doing some DB cleans on the minute every minute. After moving my KB and adjustable DBs from the basement up into the garage I noticed the multi-use stand I have. It rarely gets used because I don’t workout at home. The lift bulb went off and I came up with a variation of Annie.

  • 50-40-30-20-10 DUs
  • 25-20-15-10-5 Leg Lifts

I used the stand to hold myself up, where my forearms were resting on the padding, my hands held the upright bars, and my elbows were bent at 90 degree angles.

As good as I was last weekend with DUs, I was just as bad today. I’m not sure if it had something to do with the mats I have in the garage or if I was just too tired. I don’t think I strung together 15 in a row the entire time. I did a couple of sets of 10 here or there for the leg lifts, but pretty much stuck to sets of 5. My time was 13:02. Compare that to an 8:26 Annie to get an idea just how bad I was with the rope.

I think I’m due for a shower!