Tag: Muscle-up

Practice

HRV dropped 9 points for the second day in a row. Now in the red at 89. I feel good though. Hips and knees didn’t bother me getting out of bed this morning.

Run Every Day

Kept it short, but picked up the pace. Went 1.1 miles in 8:21. The pace charts for RunKeeper are pretty different when you compare it in the iOS app to what is shown on their web page. Who knows which one is more accurate. :-/

Had a team practice scheduled today. Next Saturday we are going to a throwdown between all of the local gyms, where you compete for your gym. Fittest gym takes home the belt. Always a fun time. We ran through a couple of the events and talked strategy.

GLBRT Event 1

8:00 (Simultaneously)

  • Row for distance
  • AMRAP Double-unders

One person at each thing at a time. Switch out any way you want. Wasn’t as bad as I expected this to be.

GLBRT Event 3

  • 1:00 AMRAP Muscle-ups (x3 points) – Member A
  • 1:00 AMRAP Wall Balls (20/14#, 10/9′) – Member B
  • 8:00 AMRAP
    • 15 Pull-ups
    • 15 Power cleans (115/80#)
    • 15 HSPU
    • 15 Front Squats (115/80#)
  • 1:00 AMRAP Pistols – Member C
  • 1:00 AMRAP Hand Release Burpee Box Overs (24/20″) – Member D

So basically each team member does a 1:00 AMRAP of something and then everyone shares the work of the 8:00 AMRAP. Fun workout!

Went really well! It’ll be a fun day of competition with this crew.

One Week In

Fell back asleep until almost 8 this morning. Needed it. My abs are sore from the sit-ups Friday night and my legs are sore from all of the activity yesterday. Got up and headed out for a run since I know I won’t want to do it in the rain tonight.

Run Every Day

Went out slow with a 10+ minute mile. It was into the wind. 😉 Couldn’t let my average pace have so many digits so I picked it up on the way back. Went 2.1 miles in 20:46. It said my average heart rate was 136, but the chart shows it spiking hard for the first 0.6 miles and there is no way that’s correct. Steps per minute were in the 170s too, which is becoming normal.

Seven days and over 15 miles, not including any running in workouts, like the 10x200m yesterday. Hopefully my joints get used to the running or this may not last the entire month.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Thrusters – 45 & 95#

Death by Thrusters

With a continuously running clock…

  • 1 Thruster in the first minute
  • 2 Thrusters in the second minute
  • 3 Thrusters in the third minute
  • … until failure

* 115/75#

I forgot I’ve done this before. It was a long time ago, in September of 2012, when I got 7+7. Today I went through the round of 8 unbroken for an easy PR and it didn’t feel bad. Then I think I went 5-4, 5-5 (or maybe 4-3-3?), 4-4-3, 4-4-4, and 3-3-2-2. It all blurs together. I finished 12 minutes and got 10 in the 13th. It started to get pretty terrible in rounds 9 and 10.

Midline

6 Rounds

  • 15s MU + L-sit
  • 15s Rest

Ended up being about 12 seconds in the L-sit each time. Was really feeling it by the end and the last muscle-up wasn’t easy.

Conditioning

3:00 AMRAP

  • Buy-in: 400m Run
  • Burpees

Rest 3:00, then…

  • # Burpees from AMRAP
  • 400m Run

* Can you finish in 3:00?

Came up with this little gem early in the week. Sounded challenging but doable. I managed 26 burpees, which got pretty slow after 10. Had a good pace doing them the second time and then tried to push the run. Finished in 2:57!

Fun & Dirty

No set plan, we got out the tires and flipped them around a bunch.

Rings & Rowing & Running

Didn’t get in a morning run. This diet needs to change today! Went to Intuition at 9.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Good Mornings
  • Air Squats

Strength

Deadlift

  • 5×45#
  • 5×155#
  • 5×245#
  • 5×295#
  • 3×315#
  • 3×335#
  • 3×365#
  • 3×385#

Felt pretty good. Not going to push it and get hurt again. Slow and steady progress.

Conditioning

Part 1:

  • 2-3-4-5-6 Muscle-ups
  • 2-4-6-8-10 HR Push-ups

Part 2:

  • 10-8-6-4-2 T2B
  • 10-8-6-4-2 Goblet Squats (53#)

Trying to do 2-4-6-8-10 with MU would take me a really long time. Cutting back to 20 total reps was a wise mood and still a challenge. I took a little walk in between my MU sets in those last two rounds so I wouldn’t stare at the rings and jump up too fast. I did my sets as 2, 3, 4, 2-2-1 (tried for 2-3 but failed the last one), 2-2-2. I was done with the first part before 6 minutes I think. Lost my grip on T2B after 8 of 10 and then my hips kind of died from the muscle-ups at the end of the round of 8 when I went 5-3. Finished in 9:40. Other than the open workout, that’s the most muscle-ups I’ve done in a WOD I think.

6 Rounds

  • 45s Row
  • 1:00 Rest

Hit 235 meters for the first 4 rounds, then 231, and pushed it for 245 on the final one. I was on a rower by myself so didn’t have to get off, but my ass was burning when I finally did.

Run Every Day

Went out in the afternoon for a break from work. 3.83 miles in 37:22. Didn’t wear the HRM since it was hot out and didn’t want to create more tan lines than I already have from golfing. It’s hard for my personality not to be concerned with pace, but it’s also kind of relaxing. Feeling better and better with running skill improvements each time out.

Don’t Miss

I need to get my eating back on track, which has been terrible for almost a week now. I can feel a big difference throughout the day. Was out running at around 8am.

Run Every Day

Went 1.89 miles in 17:55 with an average heart rate of 132 and 174 steps/min. Wore a sweatshirt, which is better than it being 90 I suppose. Over 7 miles already this month.

The usual Wednesday night at the gym. Warmed up with Crossover Symmetry Activation and three sets of 50 unbroken double unders.

No B.S. Bench Press

  • 10×45#
  • 5×135#
  • 3×185#
  • 3×215#
  • 3x3x235#

Did mostly short pause reps on those first two sets. Was week 6 of my second cycle of the program. In both cycles I’ve gone an extra 5# in this week over the recommended base weight + 20-25#. Seemed like I could have gone even more tonight.

Snatch

  • 2x2x40kg
  • 2x50kg
  • 2x60kg
  • 2x65kg
  • 2x70kg
  • 2x75kg
  • 1x80kg
  • 1x85kg
  • 3x1x90kg

Going to be doing a max snatch in a couple of weeks at a team competition. Time to start hammering it. No misses, but didn’t feel fast or powerful. I guess that should be expected at 95%.

Gymnastics

Alex was doing some muscle-ups, so I did some too. Total of 11 reps with sets of 3-3-2-3.

Pause Plus

Felt some fatigue in my legs when I woke up in the middle of the night. Got to CFi at 9 and warmed up with 100 walking lunges.

Back Squats

Pause Back Squats (1s in the hole) + Back Squats

  • 4+8 @ 45#
  • 2+4 @ 135#
  • 2+4 @ 225#
  • 1+2 @ 265#
  • 1+2 @ 295#
  • 1+2 @ 315#
  • 1+2 @ 325#

I had planned on working up to some heavy single pause squats, but then saw the combination at CrossFit Weightlifting and thought it looked fun to try. Definitely a new challenge doing for some regular reps after the pause squat.

Accessory

5 Sets

  • 12 JM Press (45-55-60-65-70#)
  • 12 Incline DB Bench Press (45°, 40-40-44-44-44#)

The JM presses felt easier today and I bumped up some of the sets. Not a lot of dumbbell options at the gym so I tried some kettlebells. Completely changes the incline pressing! I think the angle due to the KB ended up using the triceps a lot more and they were already smoked.

Gymnastics

  • 30s Muscle-ups
  • 1:30 Rest

I was going to try to get a set of 6 every time through. Did it in 21 seconds the first round, but then couldn’t get another 6. Did 5-5-4 the last 3 sets.

Conditioning

4 Rounds

  • 5 C&J (135#)
  • 10 T2B
  • 200m MB Run (20#)

Went unbroken the first two rounds, then single clean and jerks and 7-3 T2B the last two rounds. Finished in 9:29. Should have pushed to keep going unbroken. Been so concerned with squats lately that my mental game and conditioning has taken a hit.

Busted Knee Caps

Ahh, Tuesday mornings I get to relax a little when I wake up since we squat in CrossFit class. Thought I really do enjoy getting straight to the squat rack after I drink my protein.

Warm-up

  • Crossover Symmetry Activation
  • 100 Walking Lunges
  • Bottom Squat Hold

Strength

Pause Back Squats (3s in the hole)

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×225#
  • 3×255#
  • 3×275#
  • 3×295#
  • 1×315#
  • 1×325#

I had planned the triples to 295#. Felt good, so went for a couple of singles. Some days you have to roll with it.

Gymnastics

E30S 5:00 (alt)

  • 3 MU
  • 2 MU

I knew I wouldn’t be able to go with 3s all the way so this seemed right to try. I almost called it quits after 4 minutes because I was dying. Fought for the 3rd rep in that 9th set. Took a few extra seconds before starting the final set of 2, but missed the last rep! 24 muscle-ups in under 5 minutes though. Volume is increasing.

Conditioning

10:00 AMRAP

  • 8 Deadlifts (95#)
  • 4 Curtis P (95#)
  • 8 HR Push-ups

I coasted through this morning. In the second round when I went to take the deadlifts into the first squat clean not really sure what the fuck I was doing, but I pulled the bar in to my legs and smashed myself right under both knee caps. Hurt like a mother fucker! I actually had to walk away and shake it off. I dropped every Curtis P today. Finished 5 rounds plus 8 deadlifts, and 1 Curtis P.

Did Crossover Symmetry Iron Scap and headed home.

Quad Sets

I’ve switched up my mobility work the last few days. I think all of the squatting and lunging is doing a lot for my legs and back on its own. After doing the same stretches for a month it’s time for change. I’ve been following Kelly Starrett’s 14-Day Mobility Challenge | 7 Green Lights (linked to day 1). After the 14 days are up, I’ll probably choose an area to focus on for a few weeks, using some of the stuff learned from the videos. Shoulders will probably be where I head.

Slow moving this morning. Didn’t get out to the garage until about 8:30. Warmed up with 1,000 meters on the Ski Erg (4:44.2).

Coffee Squats

I actually finished my coffee before heading out, but close enough.

2 Front Squats + 5 Back Squats

  • 45#
  • 135#
  • 185#

My back was tight and there was fatigue in my legs. Definitely think I’m feeling those pause squats from yesterday and the work done in the metcon. With back squat volume coming with Super Sunday it was time to adjust my plan for the morning. I always superset the upper body work I’ve been doing on Sundays, so today I turned it into a quad set!

IMG_59025 Sets

  • 2 Front Squats (225#)
  • 5 Back Squats (225#)
  • 12 Incline DB Bench Press (45°, 40-45-45-50-50#)
  • 12 JM Press (45-55-55-65-65#)

That worked up a hell of a sweat. Might be interesting to alternate between legs and upper body in a quad set like that. Did not wear a belt at all.

Today was the first time since I’ve been squatting every day I felt I should scale back the plan. Seems like a good way to close out day 28. Well, not really with squats for the day, with more coming in the afternoon.

Nobody showed up today! Not a single person, other than Alex, but he was weightlifting.

Warm-up

  • Crossover Symmetry Activation
  • 1,000m Row (4:09.5)
  • Bottom Squat Hold
  • 10 Snatch Press (20kg)

Gymnastics & Weightlifting

24:00 EMOM (alt)

  • 3 MU
  • 1 Snatch

That was a really fun EMOM. Didn’t feel in danger of missing any of the muscle-ups. I started with 40 kilos and went up 5 kg every round through. All makes through 90 and then missed the final rep at 95. I had it too, just a little forward and I was able to hold it there for a second, trying to pull it back. Pretty excited about that and ready to test our a max when I’m fresh. I did take some extra time, threw another kilogram on the bar and made 2 PR attempts. Got them overhead no problem, but just didn’t have enough left in my shoulders.

Conditioning

6 Rounds

  • 4x Shuttle Run (40′)
  • 10 Back Squats (135#, no rack)

Sucked even worse than I was expecting. My legs didn’t want to move when I took off running after a few rounds. All sets unbroken and really busted ass in the final round to make sure I got under 6 minutes. Took me 5:53.

I jumped on the Air Dyne for 10:00 just to move after that and in hopes that it’ll help me not get sore. Went 3.02 miles.

Midline

4 Sets

  • 5 Strict T2B
  • 3/3 Turkish Get-ups (44#)

Really took my time today and didn’t leave until after 2. Did Crossover Symmetry Recovery to finish off.

3 Weeks In

My HRV was down to 88 this morning from 100 yesterday. Hmmmm… I was pretty exhausted after being out in the sun walking 9 holes, but that still doesn’t seem right. Had some good weight on the bar for back squats, but overall the day wasn’t very intense. Readings like that keep me doubting the usefulness of HRV.

Out to the garage after 8am. Warmed up with 5:00 Air Dyne (2.23km).

Coffee Squats

2 Front Squats + 5 Back Squats

  • 45#
  • 135#
  • 185#
  • 225#
  • 245#
  • 265#
  • 280#

I put the belt on for the last two sets. Not only trying to go heavier through each day of this thing, but also trying to go a little longer without the belt too, to help build up the core muscles more. Last week I did 265# for this, so was a nice jump. Felt pretty heavy in the early sets. Just 15# shy of the most I’ve managed for this complex. That makes 21 days in a row.

Accessory

4 Sets

  • 12 Incline DB Bench Press
  • 12 JM Press

I put the bench at 60° and used 40-45-50-50# for the incline bench work. Used 45-55-60-65# for the JM presses. Both felt heavier than last week. Maybe I’m still feeling the effects of “Cindy” from Thursday.

Not too long after this I started to feel shitty. Maybe that’s why my HRV was low this morning. Since Thursday night I’ve been feeling like allergies are hitting me, though I haven’t had any problems in a couple of years. If it wasn’t Sunday I think I might have stayed home and took a nap instead.

Warm-up

  • Crossover Symmetry Activation
  • 1,000m Row
  • Bottom Squat Hold
  • Band Pass-thrus

Gymnastics

10:00 EMOM

  • 3 MU

Was curious how this would go with the way I was feeling. Made every set without a problem. YAY!

Strength

5 Sets

  • 12 Pendlay Rows (95#)
  • 5 Evil Wheels

Conditioning

“Kelly”
5 Rounds

  • 400m Run
  • 30 Box Jumps (24″)
  • 30 Wall Balls (20#, 10′)

Only done this once before. It was a 32:22 almost 3 years ago. Warmest day of the year (so far) is a good day to do a long workout right? This was so bad. I started out with a sub 2:00 first 400 and knew that was too fast. I didn’t rebound any box jumps, but never stopped either. Did mostly step-downs, but some jump downs in the later rounds. Wall balls were two sets of 15 until I went 18-12 in the last round. Should have just went for all 30.

When I got in from my 3rd run the music had stopped. Bluetooth still showed connected but no sound. I think it took me close to 2 minutes to get it going again. The official clock time was 30:59 when I finished, but I’ll be conservative and only knock a minute off for a 29:59 since the rest helped me in a way too. Wish I would have felt closer to 100% today, but it’s still a PR.

Walked 200m, sat on my ass to recover, and then did Crossover Symmetry Plyometric.

2 Weeks of Squatting Every Day

I keep getting up earlier than usual and I’m not too happy about it. My upper body seems a little tight this morning from the 84 pull-ups. Didn’t rush out to the garage this morning since I have a lot more time to work with on Sunday mornings.

Switched it up with 100 Walking Lunges (20# vest) for my warm-up. It took me 4:30 to do them.

Coffee Squats

2 Front + 5 Back

  • 45#
  • 135#
  • 175#
  • 205#
  • 225#
  • 245#
  • 265#

Up 30 pounds over what I did last Sunday for this complex. This is the most weight I’ve had on the bar yet and it’s still well below the 295# I’ve done for this combo before.

That completes 14 days in a row at the squat rack. I’ll keep slowly increasing the weights and over the next two weeks I’ll hopefully be back to typical squatting loads. I’ve really been enjoying the morning squats as a way to kick off my day. Haven’t noticed any additional fatigue from them and don’t think they’ve been affecting my other training negatively. If anything they are probably helping. Don’t think I’ve mentioned the stretching routine recently, but I’ve been continuing to do it at least once a day, except when I do the 90 minute yoga workout.

Accessory

4 Sets

  • 10 Incline DB Bench Press (45°, 40-45-50-50# DBs)
  • 10 JM Press (45-65-65-65#)

Going to try adding in some bench press accessory work on the weekends to see if it’ll help getting to 300#. Holy Shit! The JM Press is no fucking joke. There are a couple of variations out there. I used what looked to be the hardest one and I’m pretty sure I got that right. Wow!

I hope that didn’t smoke me too much for today’s workout. Super Sunday at noon…

Warm-up

  • Crossover Symmetry Activation
  • 1,500m Row (6:36)
  • Bottom Squat Hold
  • C&J
    • 4×45#
    • 2×95#
    • 2×135#

Weightlifting

E2M 20:00

  • 2 C&J

Started with 155# and went up 10# each time, finishing at 245#. I think I wore the belt starting at 215#. Took my time with that last round, to make both reps. I squatted most of the reps but powered a few of the early ones when I wasn’t thinking. Last few rounds got rough. The cleans aren’t really a big deal for me, but I’m pumped to have made all of the jerks. We took about 5-10 minutes plus before starting the next part.

Conditioning

With a running clock, @ 0:00…
5:00 AMRAP

  • 5 MU
  • 10 Cleans (155#)

This is event 1 of the 2015 Masters Qualifier. Wanted to do some muscle-ups this weekend and this looked like a fun one to try. Was scared how this would go after all those heavy cleans, but it was just fine. I broke the MU into 3-2 every round and did relaxed singles for the cleans. Finished 2 rounds plus 5 muscle-ups and 2 cleans. It was fun doing some MU in a workout again.

I called on the group for some movements to make up the next two parts and then I came up with the rep schemes and how to split up the 4 movements.

@ 10:00…

  • 30 Wall Balls (20#, 10′)
  • 30 Push-ups
  • 30 Russian KBS (70#)

Wall balls and kettlebell swings were unbroken. I did the push-ups in 3 sets of 10. Finished in 2:50.

@ 20:00…

  • 150m Walking Lunges

I was excited when someone picked lunges and knew I had to put them solo. Finish the workout with a little Lunge University. 🙂 We went outside since it was a nice afternoon. I programmed it as 100 walking lunges, but after about 50 steps I went to chase Michelle down for extra credit since she was doing a lap. I don’t usually do them stepping through, but did to catch up and it’s so much faster doing them like that, but so much extra burn too. Finished in 4:03. I stopped counting the reps after deciding to go for the lap distance instead, but should have been about 150.

Midline

  • 60 Quarter Get-ups

Used a 53# KB and split this up into 10 reps per side at a time.

Knocked out Crossover Symmetry Plyometric before heading home. Kind of wanted to skip it, but was already feeling my shoulders smoked so I knew I should do it.

An hour or so later at home I am wrecked!

One Open WOD Left

My sartorius muscles are feeling better today. Should be back to normal tomorrow. I did the back stretching in the morning, then chiropractor before going to the 5:30 class.

Warm-up

  • CSA
  • Bottom Squat Hold
  • Dead Hang
  • Arm Circles
  • 2 Rounds
    • 4 Push-ups
    • 10 Air Squats

The arm circles did not feel good on my left shoulder so I limited them. I did about 6 muscle-ups trying to help Bryan out with the transition to string reps together.

Class was benching and we do it between classes on Wednesday, so I did my own thing during the XWOD.

3 Rounds

  • 15 Reverse Hypers (210#)
  • 30s Hollow Hold
  • 30s Rest
  • 30s Hollow Hold

Conditioning

3 Rounds

  • 1:00 Row (cal)
  • 1:00 DU
  • 1:00 Sumo Deadlift High Pull (70# KB)
  • 1:00 Ball Slams (20#)
  • 1:00 Rest

I did 20 calories on the row each time, dubs got worse, I hate the SDHP movement, and tried to hold on during the ball slams. My reps per round were 138, 125, and 108. Numbers went down mostly due to double unders getting bad. Wasn’t feeling it today. :-/

Bench Press

  • 10×45#
  • 5×135#
  • 3×165#
  • 3×195#
  • 3×210#
  • 3x3x225#

That’s week 6 of the No B.S. bench program. Was supposed to be 20-25# over my base number, but it felt so good last week I went with +30 and had no problem. Gainz bitches!

Forgot to hit CS before leaving, so I knocked out Crossover Symmetry Plyometric when I got home. Can’t wait for my official bands to come in later this week. Will do a little recovery tomorrow and be ready to hit 15.5 on Friday. Then it’s 2 weeks of healing time.