Tag: Muscle-up

10 Too Much?

Wasn’t very sore yesterday, so I guess on Tuesday my legs were still feeling the thruster work from Saturday. Walked 18 holes of golf yesterday. Didn’t get my usual fill of sleep last night due to watching the OHS event of the CrossFit Games. Still in for the 9am at CFi though.

Warm-up

  • Crossover Symmetry Activation
  • Box Shoulder Stretches
  • 15# Good Mornings
  • Bottom Squat Hold
  • Arm Circles

Strength & Skill

  • 5×155# Deadlift
  • 3×245# Deadlift
  • 3×315# Deadlift
  • 3×365# Deadlift
  • 3 MU
  • 3×385# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 2×405# Deadlift
  • 3 MU
  • 3×365# Deadlift
  • 3 MU

Ugh, I had to try and go for 405# on the last two sets. Felt it in my back after the 2nd rep. Dropped weight and did 3 slow singles trying to keep a perfect back on the end. It was only an extra 10#, but maybe the same thing would have happened if I had stayed at 395# for that set. Who knows. Can’t change it now.

New PR for muscle-ups in one day with 8 sets of 3! Getting more and more comfortable with them every time I do them. This combination was pretty brutal though. I was sweating my ass off and completely out of breath.

Conditioning

10-8-6-4-2

  • T2B
  • Burpee over the Box Jumps (30″)

Damn near biffed it on the first jump to the box. Did all of the toes to bar unbroken and finished in 4:57. My burpees were slow.

Midline

100 Russian Twists

Grabbed the 35# KB with the goal of getting some big sets. Did it in 60-40.

Guess what, another afternoon break session in the garage! Did Crossover Symmetry Activation to get my shoulders ready.

Bear Complexes

If you don’t know what a bear complex is…

  • Clean
  • Front Squat
  • SH to OH
  • Back Squat
  • SH to OH

Usually condensed down into…

  • Squat Clean Thruster
  • Back Squat Thruster

I warmed up with some “bears”:

  • 5×45#
  • 2×95#
  • 2×115#
  • 2×135#

E45S for 8 Rounds

  • 2 Bear Complex 155#

My original (ambitious) plan was 16 rounds. Haha!! I wanted to quit after 4! Pushed through to 8. Dropping to my back was starting to get sketchy and I could barely get the bar locked out overhead. Good time to take a breather. I think I made it through the first 2 (maybe 3) rounds without dropping the bar in between each complex.

Rested about 5:00.

E45S for 8 Rounds

  • 2 Bear Complex 115#

Never had to drop the bar in any round. Too easy.

SkiErg

  • 10:00 @ 2:30-2:40/500m

Nice cool down and recovery pace. Made it 1,909 meters.

Finished up with CS Iron Scap.

Plus One Muscle-up

My hamstrings are spicy! Thrusters always seem to get me. Headed over to Bay City Survival Fitness at 1pm and started with Crossover Symmetry Activation.

Snatches

  • 45# Positions
  • 3×75#
  • 3×95#
  • 2×115#
  • 2×135#
  • 1×155#
  • 1×165#
  • 2x1x175#
  • 1-F-1 x185#

Was only planning on 4 singles with 175, but the first two felt good so I went for 185. I’ll take 2/3 over 90%.

E2M 10:00

  • 4 MU

Four unbroken is a new PR and I did it 5 times!

A few hours later I headed out to the garage. Hit the CS Activation again to prep my shoulders for 200 reps.

“Angie”

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats

I hadn’t done this benchmark in over 2 years and I can always use the bodyweight work. It sucked, but I managed a 59 second PR with a time of 22:42 at a bodyweight 17 pounds heavier. Started out doing 5 pull-ups at a time and resting 10 seconds, but couldn’t keep that up and had to switch to alternating between 3s and 2s. Got through the pull-ups in about 8 and a half minutes. Push-ups pretty much went the same way except I wasn’t looking at the clock for pacing early on. I think it took me about 7 minutes (give or take) to knock out the push-ups. Sit-ups were slow, but didn’t stop. The air squats were so much harder than I was expecting. Every time I tried to speed up and knock out some fast ones I got a horrible burn in my quads. Even at the end, in the last 10 reps, I couldn’t speed through them. So nasty!

I hope Kevin doesn’t program anything pull-up related after 59 C2B, 20 muscle-ups, and 100 pull-ups this weekend.

Took about 10 minutes to catch my breath then got on the Air Dyne (AD2) for 15:00 at about 55%. Got 220 calories. Finished up with Crossover Symmetry Plyometrics.

Muscle-up Triples

Walked 18 holes on the golf course yesterday and seemed to tweak my right elbow on one of the swings. In at 9am and then oversaw the 10am class since Kevin is out of town. Was at the gym for 3 hours. Started with Crossover Symmetry Activation.

Snatch

  • 45# Position Work
  • 3×75#
  • 3×95#
  • 2×115#
  • E30S 3:00 – 1×135#
  • EMOM 5:00 – 1×155#

Couple of sketchy ones for #3 and #4 with 155#, but no misses. Took everything down into the squat.

Clean

  • 2×155#
  • 2×175#
  • 2×195#
  • EMOM 3:00 – 1×215#
  • EMOM 5:00 – 1×235#

Felt great and super easy. 235# is 90% of my max and I’m never really in danger of missing it. Just shows how much more I have.

Back Squat

  • 5×135#
  • 5×165#
  • 3×195#
  • 3×225#
  • 3×260#
  • 3+ x290#

Got 9 reps with 290, which is an estimated max of 376.

EMOM 10:00

  • Odds: 3 MU
  • Evens: 5 GHRs

The most unbroken muscle-ups I’ve done is 3, so making all 5 sets felt awesome. I’m still terrible at GHRs.

IMG_4738

Sled drag

Loaded 180# on the 38# sled.

  • 25m down & 25m back
  • 140m Lap
  • 140m Lap
  • 25m down & 25m back

Took a minute or two rest between each portion. Finished with Crossover Symmetry Iron Scap, using the blue and purple bands.

Fresh For Press

Really needed the day out of the gym yesterday. Walked 18 holes of golf and shot my best round of the year. 🙂

In to the 9am at CFi. Did CS Activation and then worked with Kevin trying to get him doing a kipping muscle-up. I probably did 5 MU or so to demonstrate.

Warm-up

  • 10x Squat to Stand Hold
  • 8 Snow Angels
  • 10x CS ATYT
  • 4x15s Hollow Hold
  • Shoulder Presses
    • 5×45#
    • 5×95#
    • 3×115#

XWOD

  • 4-4-4-4-4-4-4-4 Shoulder Presses (137.5#)
  • 2-1-2-1-2-1-2-1 Push-ups
    • 2s: Clapping
    • 1s: Plyo on to three 45s + 35 stack of bumpers

Nailed all 8 sets! One more day and the Smolov Jr. cycle will be complete. My shoulders felt fresh after the day off.

Skill

DU Practice

I did a set of 50 and a set of 102.

Conditioning

3 Rounds

  • 50 DU
  • 21 Russian KBS (62#)
  • 9 Pull-ups

First round of DU was unbroken but I screwed up once in the other two sets. Kettlebell swings and pull-ups (kipping) were all unbroken. Finished in 4:55. Did Crossover Symmetry Recovery when I got home.

In the evening…

Warmed up with some band pulls, 45# snatch position work, and 45# snatch presses. Did a couple of muscle snatches with 40kg and some snatch presses too. Then I started doing snatches. I have no idea how many reps I did at each weight though. Some I did one single and others I did a couple singles. Everything was a power snatch. Around 65-70kg I missed a bunch and then they got easier when I added weight after getting frustrated. Pretty sure the weights I got were 50-55-60-65-70-75-78-80-82-80. One attempt at 84, but was a miss and didn’t feel very good, so I dropped to end on a make.

Back Squat

  • 5×135#
  • 5×165#
  • 3×195#
  • 5×215#
  • 5×245#
  • 5+ x275# (got 11)

I was thinking about starting a Smolov Jr. cycle, but I’m going on vacation in less than 3 weeks so wouldn’t be able to finish. I’ll just take some squat sessions from 5/3/1 on extra squat days for the next couple of weeks, which is where this came from. The max set is a fun mental test.

Double Morning

Out to the garage for an early lifting session. Warmed up with Crossover Symmetry Activation. Lighter than usual so I didn’t fatigue myself before presses.

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 6x6x125#

The final week of Smolov Jr. has begun! Bumping up the weights extra this week.

Back Squat

  • 20×45#
  • 5×135#
  • 5×185#
  • 3x10x225#

Giving up on 315# yesterday pissed me off. Haven’t been squatting enough. Nothing crazy today. A little greasing the groove. I did the last set of 10 unbroken and should have done that for all 3 sets. Was resting and breathing too much in between reps on the first 2 sets.

In to CFi for the 10am class.

Warm-up

  • Cobra Stretch 2x30s
  • Arm Circles
  • T-spine Twists
  • Neck Rotations

Midline

10:00 EMOM

  • 1/1 Turkish Get-ups

Did 3 rounds with 25#, 2 rounds with 35#, 2 rounds with 44#, and 3 rounds with 53#.

Skill

10:00 EMOM

  • 2 Muscles-ups

No misses! I thought for sure I’d be switching to singles by the 5th minute. I only hit 3 in a row for the first time 2 weeks ago and failed on a 3rd try at a double that day. Today I really focused on the hollow/arch/hollow swing, a big hip pop, and then a fast turnover. Never once got my wrists stuck in a bad spot on the turnover like I usually do. I’m excited! The XWODs are paying off in a big way.

Conditioning

Strapped on the 20# weight vest. Did about a 250m jog to warm up the legs.

5:00 EMOM

  • 20s Sprint @ 80% w/ vest

Took a couple of rounds to get a feel for running with that thing. Took it off for the next part.

E90S – 5 Rounds

  • 10s Sprint at 100%

My acceleration felt really good on these.

After a little break we jogged a little more than 1 mile. I finished out by doing Crossover Symmetry Plyo with the red and purple bands.

Muscle-up Triple

No classes this morning at SF, so over to CFi for some lifting. My legs are still really sore, especially my IT bands.

Warm-up

  • CS Activation
  • Bottom Squat Hold
  • Various Stretching
  • Snatch Positions w/ 15-45-75#

Snatch

  • 2×95#
  • 2×115#
  • 1-F-1×125#
  • 2×135#
  • 1×145#
  • 1×155#
  • 1×165#
  • 1-1-F-1-1-1×175#

In the early weights I was trying to start slow off the floor. Throughout I attempted to keep my arms loose and not pull early. The miss at 125# was mental with my mind thinking about too many things. I had the miss at 175# no problem, but sat in the bottom too long and didn’t stay tight enough while there.

Shoulder Press

  • 10×45#
  • 5×75#
  • 5×95#
  • 6x6x105#

Trying out some Smolov Jr. for shoulder presses. Kevin jumped in and did these with me. Our friend Jason did a cycle and said it skyrocketed his press. Hope it does the same for us. Based it off a 150# max to be on the conservative side and turned out pretty easy for day 1.

5:00 EMOM

  • Muscle-ups

Originally I was going to go for 2 each minute, but felt good in the first minute and went for 3. Got it! I’d never done 3 unbroken before. Couldn’t quite get the 3rd one in the 2nd minute and then couldn’t get the 2nd in the 3rd minute, so did singles for the last two minutes. Ended up being 3-2-1-1-1 for a total of 8 reps. I was really struggling with the wrist turnover when I got over the rings. Need to find some drills to work that because it always causes me trouble.

Figured I should get in some squats since it’s been a few days and tomorrow is a golf day. Out to the garage around 7pm. Seems like it’s been forever since I did front squats.

Front Squats

  • 10×45#
  • 5×135#
  • 3×205#
  • 3×215#
  • 3×225#
  • 3×235#
  • 3×245#
  • 3×255#
  • 3×265#
  • 3×275#
  • 3×285#
  • 3×295#

It was a fight for the last two reps, definitely with some back rounding, but I got it. Shit, my max is still 310 the last time I tried it.

2014 CrossFit Games Open Workout 14.4

14.3 was my best Open workout performance in 3 years, with a score in the top 6.8% (6,107th) worldwide. Made for a nice overall jump from 22,238/100,690 (22.1%) to 14,785/100,777 (14.7%). Should be no problem holding on to the top 20% now as long as my shoulder holds up for these last 2 workouts. I’ve been resting it since pushing it too much last Monday.

Yesterday was a rest day and I had a great massage. In to the gym at 1 today. My warm-up consisted of some 30 second calorie rows at a 1,200 cal/hr pace and a bunch of stretching and mobility.

2014 CrossFit Games Open Workout 14.4

14:00 AMRAP

  • 60 Calorie Row
  • 50 T2B
  • 40 Wall Balls (20# MB, 10′ target)
  • 30 Power Cleans (135#)
  • 20 Muscle-ups

Wow, this workout should be called Deception! Paced out my row as planned and finished right at 3:00. Did 5 T2B at a time with 5-8 seconds of walking between sets. Got to 30 like that and then started doing some triples and doubles, with some singles to finish. Split was 6:37 going into the wall balls. I figured this would be a time to rest, but I got to 10 and dropped the ball. 4 sets of 10 to finish at 8:43. All singles on the cleans, trying not to waste time getting back on the bar. Tiebreak time of 11:51. I took my time getting to the rings, took a drink, and didn’t jump up until after over 30 seconds had gone by. Still missed my first muscle-up! Managed to fight for 2 good reps to score 182 reps. Hips had nothing left. I think I had 3 failures.

The only time I felt my shoulder was in the middle of the wall balls. The T2B really had me worried because that’s what aggravated things last Monday after all of the C2B in 14.2 the day before. We’ll see how it feels later tonight and tomorrow once inflammation kicks in.

Headed out to the garage around 7:30 and jumped on the Air Dyne (AD2) for 10:00. Knocked out 351 calories to beat my record by 9. That hurt and was a mental grind. Kept 80-81 rpm until the final 40 seconds.

Feeling Good!

It’s amazing what some rest and solid sleep does for the body. I feel great today. I had another appointment at the chiropractor yesterday and I think tomorrow will be my last visit. Using the TENS unit is working magic. I hit up the 9am class.

Warm-up

  • 20 Zombie Kicks
  • 20 Air Squats
  • 10/10 Leg Swings (F-B, S-S)
  • 10/10 Hurdles
  • PVC pass-thrus (not great on the shoulder yet in the back position)

Strength

Back Squat 5×1 @ 90+%

  • 10×45#
  • 5×135#
  • 3×225#
  • 2×275#
  • 1×305#
  • 1×315#
  • 1×325#
  • 1×335#
  • F @ 340#

Damn! The 335# felt good so I went for a PR matching lift and was strongly thinking about trying 345#. I pushed up past parallel and just couldn’t get through the sticking point.

Skill

14:00 EMOM

  • Odds: 2 MU
  • Evens: 30 DU

I missed the 2nd MU in round 2, but got through all the rest of them as doubles. Best muscle-up day I’ve ever had. It’s nice to have some rings up at SF!

Conditioning

10:00 AMRAP

  • 20 Russian KBS (62#)
  • 20 AbMat Sit-ups

Decided not to do American swings because the MU were enough strain on the shoulder for one day. Never stopped and my rounds only got slower by a few seconds. Finished 7 full rounds plus 16 swings.

This workout was the best I’ve felt since coming back to CrossFit classes. I guess pushing through the Open workout yesterday lit a fire in me. I like it!

Was feeling so good, I decided to get in a rowing workout. Went over to Kevin’s while him and Alex were lifting.

3 Rounds

  • 500m Easy/Moderate
  • 1,500m Hard
  • 4:00 Rest

Template:

  • The easy/moderate pace target is 15-20sec/500m slower than your 2000m PR pace. (2:02-2:07)
  • The hard pace target is 5-10sec/500m slower than your 2000m PR pace. (1:52-1:57)
  • Focus on the consistency of your 1500m efforts.

At a total of 6,000 meters for the workout, it was tougher than expected. My round times were roughly 7:55-7:57-7:56, so I’d say that’s pretty consistent.

Saturday Hangover

Woke up with a little headache this morning from having a few beers with my brother last night. Went to the 10am class.

Warm-up

  • 500m Row
  • Band stretching

We warmed up on our own today.

Olympic Lifting

Work up to a heavy squat clean.

  • Did a little position work with 45#
  • 2×135#
  • 165#
  • 185#
  • 205#
  • 225#
  • 235#
  • 245#
  • F 255#
  • 255#

Was in nanos, which felt different. Didn’t commit to the first try at 255#, but got it on the 2nd try to match my PR. Was up on my toes a bit but hung on. Need to get the confidence up with these weights. I’ll take it today with the tweaked low back from deadlifts.

Conditioning

20:00 AMRAP w/ partner (each does an entire round and then switch)

  • 6 Box Jumps (24″)
  • 6 Thrusters (95#)
  • 6 Burpees

Cora and I were together. We used the same box and she had a bar with 65# for thrusters. Our game plan was to keep a nice steady pace and keep working, then kick it in high gear in the last 20% of the workout. Worked well for us. We each finished 12 rounds and she got a few box jumps in at the end. Every other team came out of the gates hot and I think we were the last team to finish a round each. But by the end of the workout, we’d passed every team but 1, maybe 2.

That’s 233 burpees for me in the last 3 days!

Back to the box at 1 for some gymnastics work taught by Joe.

He took us through the two basic shapes of the hollow and reverse hollow (superman) that translate into pretty much everything. Then we worked on handstands, kipping, bar stuff, and some ring MU stuff. I felt better doing the straight leg T2B than I did the last time I tried. Worked a bit on keeping the legs tight and in good position for my butterfly pull-ups. Joe helped me to get 2 unbroken bar muscle-ups for the first time. One of the biggest take-aways for me was understanding how to come down from the top and get into that hollow position in order to transition into the next rep. Need to put some time into working on it now.

Great Lakes Bay Region Throwdown (GLBRT) 5

Today was the 5th area throwdown. I’ve been on the winning team for the 3rd and 4th running, but this one was a little different. It was gym based where each would count their top two teams (each team was made up of 2 men and 2 women) in each event towards their score. Teams could be changed for each event.

We still ended up coming out on top to bring the belt back to Survival Fitness. I was able to compete in each event.

Event 1

6 Rounds

  • 10m Human Wheelbarrows for both pairs on the team
  • 20 Reps (95#, OHS for men, Front squats for women)

Casey and I each did 20 unbroken reps each and then 10/10 in the last round. The gals did 10/10 in the opposite rounds.

Event 2

21-15-9

  • Snatches (115/75)
  • Thrusters (115/75)
  • Cleans (115/75)
  • Deadlifts (115/75)
  • HSPU
  • T2B
  • Burpees
  • Air Squats

I did the deadlifts and HSPU each round.

Bonus:
1:00 for each movement, which subtracts from the workout time.

  • Unbroken set of DU
  • Pistols
  • Wall Ball 2-for-1s
  • MU

I was on MU duty and only managed 3. It’s been months since I last did a MU and my shoulders were shot from the HSPU.

Event 3

It was 4 different maxes for the team. I was put on deadlift. Warmed up with 5×135#, 3×225, 2×315, and 1×405. Knocked out a safe 475# right away and waited until the end of my 3 minutes to go for a PR of 525#. I had it moving no problem, but lost my grip on the left hand and had to let go. Oh well. I realized I forgot to chalk up for those deadlifts, which is the only time I ever use chalk. Probably would have been able to hold on!

My back was pretty lit up after that last deadlift attempt. For some reason after getting out of the shower, my legs are on fire.