Tag: OHS

Memorial Weekend

Got a bunch of yard work done this morning. Actually feeling a little beat up today in my hips and upper body. Pretty sure the upper body is from using kettlebells for those incline bench presses.

Warm-up

  • Crossover Symmetry Activation
  • 500m Row
  • Bottom Squat Hold

Strength

2 Front Squats + 5 Back Squats

  • 45#
  • 135#
  • 205#
  • 245#
  • 270#
  • 290#
  • 305# (PR)

Didn’t feel like I had it in me today as I was working up. Had to fight for that final set. First back squat I wasn’t concentrating and it was ugly. Got focused and gutted out the remaining reps. Ends the 6th week of everyday squats.

Warmup up with 45#, 95#, and 135# and did a few swings to make sure the 70 would be good to use.

Conditioning

30:00 EMOM (alt)

  • 1st: 1 Snatch + 1 OHS (155#)
  • 2nd: 10 Sit-ups
  • 3rd: 15 Russian KBS (70#)

Nice and easy just to get in some work. Didn’t want anything crazy with “Murph” tomorrow. Was able to focus on solid snatches and overhead squats with just one rep of each.

After cooling off I did Crossover Symmetry Iron Scap.

Back Over 3

Convinced Kevin to squat with me at CFi this morning. I had to bribe him with Nutella donuts and coffee.

I warmed up with 50 walking lunges.

Coffee Squats

Jumping Back Squats

  • 10×45#
  • 5×75#
  • 5×95#
  • 5×115#
  • 5×135#

Fun way to warm-up.

Back Squats

  • 3×185#
  • 3×225#
  • 3×255#
  • 3×285#
  • 3×305#
  • 3×315#

First time I’ve had 300+ on the bar in over 3 months. Felt pretty good.

Weather is so nice that almost nobody showed up for class today. Must be doing yard work and other fun activities. I did Crossover Symmetry Activation to get my shoulders ready.

Weightlifting

  • 5 Hang Muscle Snatches (45#)
  • 5 Snatch Presses (45#)
  • 5 OHS (45#)

Power Snatch + Hang Power Snatch + OHS

  • 75#
  • 75#
  • 95#
  • 95#
  • 115#
  • 115#
  • 135#
  • 135#
  • 155#

Used straps after 95# to save my grip some. Hang snatches felt weird today.

Conditioning

600-400-200m

  • Row
  • Run

Pulled the rowers outside to soak up some extra vitamin D. Not a crazy pace, but got the heart rate up and worked up a nice sweat. Didn’t even run a clock, which was relaxing.

Did Crossover Symmetry Iron Scap and headed home. Going out to golf my first holes of the year this afternoon.

Coffee and Squats

Legs are still sore as fuck. Won’t stop me from squatting though. So happy to be under a bar again! Quad seems to be fine with it so far. Out in the garage shortly after waking up.

IMG_5815

Jumped on the Air Dyne (AD2) for 5:00 and went 2.25 kilometers.

Back Squats

  • 20×45#
  • 8×135#
  • 8×145#
  • 8×165#
  • 8×185#
  • 8×195#
  • 8×205#

Oh my, those first couple of reps felt terrible with the empty bar. Everything loosened up by the end of the 20 though. Put a focus on driving through with the hips today. I took a 2 minute rest between sets. Did a round of back stretches after finishing up. I’m enjoying these morning squats to get the day going.

Had a chiropractor appointment and then went to the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 3×15 Reverse Hypers (210#)
  • Bottom Squat Holds
  • Jump Rope & DU practice
  • Banded Walks (red band, monster, side shuffle)

A strand of the cable came loose on my RPM rope again. 😦 Guess I’ll have to switch to their coated cables. So I had to use my backup Rx rope.

Conditioning

25-20-15-10-5

  • DU (unbroken)
  • Sit-ups

Holy shit did I screw up a lot. I missed 3 times trying to get the 5! Took me 3:41. Terrible.

15:00 AMRAP
2-4-6-8…

  • Deadlift (75#)
  • OHS (75#)
  • Burpee

Kept it light and just used the one bar. It was enough. Got through the round of 16 plus 18 deadlifts and 11 overhead squats. I broke up the 14 OHS 8-6 and the 16 as 9-7. Everything else unbroken.

No B.S. Bench

  • 10×45#
  • 5×135#
  • 2×185#
  • 2×205#
  • 2×225#
  • 2×235#
  • 2×240#
  • 2×245# (PR)
  • 2×250# (PR)

Last week before testing a max. With doubles and heavier weight it was perfect to get an idea going into next week. That 250# is my previous max and I didn’t struggle hitting it for a double. BOOM!

Knocked out Crossover Symmetry Iron Scap before heading home and will hit some stretches tonight. I may start doing some other stuff on the days I stretch twice to mix it up.

15.2 Again

Rested yesterday so I could take another shot at this. Got up early to get it in so that I could participate in Super Sunday. Got to the gym at about 8:30. Totally forgot about the stupid time change and I was up until after 11 watching the Duke-UNC game, so not much sleep. 🙂

Warm-up

  • 1,000m Row – 4:33
  • Crossover Symmetry Activation
  • Stretching & Mobility
  • Bottom Squat Hold
  • 5×45# & 5×75# OHS

2015 CrossFit Games Open Workout 15.2

Every 3 minutes for as long as possible complete:

  • From 0:00-3:00, 2 rounds of:
    • 10 OHS (95#)
    • 10 C2B pull-ups
  • From 3:00-6:00, 2 rounds of:
    • 12 OHS (95#)
    • 12 C2B pull-ups
  • From 6:00-9:00, 2 rounds of:
    • 14 OHS (95#)
    • 14 C2B pull-ups
  • Etc., following same pattern until you fail to complete both rounds

I wore a pair of the Natural Grips instead of the leather gymnastics grips, thinking they are thinner so would be better on the grip. Not sure either set made any big difference. Just didn’t want to rip at all costs.

Much better plan of attack today. All c2b were kipping today instead of butterfly, which I think fatigues me more. I did 5, rested 5 seconds on the back, then 5 more on both sets of 10 OHS and all singles pull-ups. Had 30-40 seconds of rest I think. Went 12 unbroken OHS and all doubles on the first set of C2B I think. Then 12 OHS again or possibly 6, rest 5 seconds, last 6. I don’t really remember. I think I did a couple of doubles, then all the rest singles. Had 23 seconds to rest. I know I could finish those no problem. I just died then. Dropped the bar 4 times during the set of 14 OHS and did all single chest to bar pull-ups. Finished them with like 3 seconds left and fell to the floor. 116 reps, which is 8 less than last year, but it’s all I had on this day. I’ll take it. Bring on 15.3!

Went home, got some food, and rested. Back for Super Sunday at noon.

Warmed up with some stretching, rumble rolling, bottom squat holds. Then some 45# and 95# pendlay rows.

10:00 EMOM (alt)

  • 10 Pendlay Row (115#)
  • 4 Banana Rolls

We were having a good time talking about P90X and the Superman-Banana that Tony Horton does. Did a few reps with 135# before loading up with 225.

10:00 EMOM (alt)

  • 5 Strict Pause Ring Dips (3s count in bottom)
  • 8 Stiff-legged Deadlift (225#)

Really like the pause dips. Need some work on the hammies.

Team WOD
3 Rounds

  • 2:00 Row
  • 2:00 Burpee Box Jump Overs (24″)
  • 2:00 C&J (95#)

Paired up with Dan. He would start getting off the rower after 55 seconds and by the time I was on and ready to go I had 55 seconds left. We split up the other two movements in 30 second chunks. I didn’t count anything, just went for it when it was my turn. Dropped the bar early on the c&J, but then ended each interval going the last 10-12 seconds touch-n-go. I didn’t think I’d have much left in the tank to push, but I did and it felt good. Didn’t keep track of any reps or anything, which was nice to just do work.

Stuck around to judge some 15.2 scores. I can definitely feel my quad now, about 90 minutes after the workout.

Rest day tomorrow, but probably with some active recovery.

Shitty Attempt at 15.2

Helping out with some of the Open stuff for classes tonight, but I got mine in with the 4:30 class.

Warm-up

  • 2x 250m Row
  • Ankle, hip, shoulder mobility and stretching
  • Bottom Squat Holds
  • 5×45# & 5×65# OHS

2015 CrossFit Games Open Workout 15.2

Every 3 minutes for as long as possible complete:

  • From 0:00-3:00, 2 rounds of:
    • 10 OHS (95#)
    • 10 C2B pull-ups
  • From 3:00-6:00, 2 rounds of:
    • 12 OHS (95#)
    • 12 C2B pull-ups
  • From 6:00-9:00, 2 rounds of:
    • 14 OHS (95#)
    • 14 C2B pull-ups
  • Etc., following same pattern until you fail to complete both rounds

A repeat of 14.2, which I tried a few weeks ago with horrible results. Tried another new strategy today, based off Outlaw’s tips for this year. Worked great and I was hitting perfect paces all the way up until the 2nd set of 12 C2B pull-ups, when I had to go to singles. Ended up being 3 reps shy of getting to the 14s. Yuck, now I have to redo this bitch. I did 4-3-3 on both sets of 10 OHS, then 3-3-2-2 and 2-2-2-2-2 on C2B Pull-ups. 4-4-4 on both sets of 12 OHS, then 3-3-2-2-2 on the first set of C2B, and I think I got in a double or triple to start the final set before it all went to shit. When I redo I won’t break up the 12 OHS like that and I’ll have the time I need to finish and go to the pain cave for the 14s.

Oh, so I guess that was 85 reps.

After judging for the next groups and everyone left I needed some redemption, so did a 250m row to warm-up and then this happened…

Row

  • 1,000m

2015-03-06-row-1000m

I had thought my previous best was 3:12-something, so wanted to hold a 1:35 as long as possible and then fight with whatever I had left at the end. Turns out that my best was actually a 3:16.1! I forgot how terrible the last 3-400 meters get. I felt like I was driving my legs so hard to keep up my pace, but I kept falling below 1:35. BURN baby burn! Was glad to PR, but even more so when I realized it was a 5 second record instead of 1 with the 3:11.2.

Fuck You Quad

Brrrr! When I checked the weather this morning it was -12 and felt like -29 with the windchill.

Warm-up

  • 500m Row – 2:16
  • Bottom Squat Hold
  • Stretching
  • 5 OHS (45#)

Open Workout 14.2

Every 3 minutes for as long as possible complete:

  • From 0:00-3:00, 2 rounds of:
    • 10 OHS (95#)
    • 10 C2B pull-ups
  • From 3:00-6:00, 2 rounds of:
    • 12 OHS (95#)
    • 12 C2B pull-ups
  • Etc., following same pattern until you fail to complete both rounds

I cruised through the first two rounds in about 1:30, doing both sets of OHS unbroken, the first 10 pull-ups unbroken, and then 5-5 on the second set. Loved all of the rest time. I started to feel my quad quite a bit in the second three minutes and pretty much gave up after that. Basically bitched out. 😦 Finished the second set of 12 overhead squats just before time ran out. I really wanted to give it a run to finish the rounds of 14 today. Honestly part of me was afraid of going to that dark place and this injured quad was just the excuse I needed. Disappointed in myself, but I also know it’s not worth it to make it worse. Sucks either way though!

I think I’m going to stay away from any squatting up until the Open and see if the quad can heal up.

Weightlifting

Warmed up with some reps at 95#, 135#, and 185#.

10:00 EMOM

  • 2 Hang Power Cleans + 1 Push Jerk (@ ~70-75% of 1RM C&J)

Started with 205# on the bar and damn was it heavy for that first round. In the second round I didn’t get the hook grip back after the first clean and knew I was going to lose it, so I just dropped the bar. Took ten off each side and went 185# for the last 8 rounds. Not my day!

Misc

2 Cycles

  • 4 Rounds Tabata
    • 20s Hollow Rock
    • 10s Rest
  • 30s Rest
  • 4 Rounds Tabata
    • 20s Row (cal)
    • 10s Rest
  • 30s Rest
  • 4 Rounds Tabata
    • 20s Plank
    • 10s Rest
  • 30s Rest

I made it through the first cycle of hollow rocks without stopping for 75 reps, but then really died when they came back around and only got 64 reps with several breaks in cycle 2. I got 40 and 43 calories on the rower and held all of the planks no problem. Had planned to do 1:30 of MB cleans with 1:00 rest for the 3rd part but with my quad made an adjustment to the planks since there were only a few of us.

Not a crazy Super Sunday, but some solid work.

Gettin’ Bar Muscle-ups

Quad is a fired up again after the squats last night. 😦 I was in before the 9am class to get in some rowing and bar muscle-ups.

Row

  • 14:00 @ 5k pace (1:57)

Was on pace until I took off my hoodie, which sent my average up to 1:58.5. Got it back down to 1:57.7 by the end so should have been pretty close during actual rowing time. Crazy what 10-15 seconds can do. Went 3,569 meters.

Gymnastics

E90S for 12:00 (8 sets)

  • 2 Bar MU

I did 2 singles in the second round because my hands were sweaty and I was going to fall off the bar. Chalked up the rest of the way and had no problems. Decided to go for it in the last round and got 5! I’ve never attempted 3 before. Stopped because it felt like my thumbs were going to peel off. These are definitely a different feel from ring muscle-ups. Less energy used, but much harder on the hands.

We did some light stretching and shoulder warm-up to start class.

Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

Power Snatch

  • 3×115#
  • 2×135#
  • 2×155#
  • 1×165#
  • 1×175#
  • 1×185#

Definitely wasn’t going to get down into the squat with any today. It was hard enough just getting into the setup position without favoring the left side too much. More than happy to hit 185 on basically one leg.

Conditioning

10:00 EMOM

  • 3 Power Snatch (115#)
  • 3 OHS (115#)

All touch-n-go reps. The overhead squats were definitely a challenge with the leg.

Midline

Tabata Mash-up 5x

  • Hollow Hold
  • Plank
  • Russian Twist (45# plate)

Plus a bonus 20s of Russian Twists at the end. The hollow holds got pretty rough since I just did all those hollow rocks last night.

Reverse Hypers

3 Sets

  • 10×210#

Figured it would be good to do some after the squats last night and OHS in the workout. All that in about 90 minutes. That’s enough for today.

Bench Day

Went to the 9am again. Lats are still sore and I bet the muscle-up pulldowns have something to do with that.

Strength

Bench Press

  • 10×45#
  • 5×115#
  • 5×165#
  • 5×195#
  • 5×210#
  • 5×220#
  • 3x8x195#

We worked up to a heavy set of 5 and then did some drop sets. Was supposed to be around 85% as a guide, but I went heavier since I didn’t hit what I wanted to in the final set. Perfect weight because I might have missed if I had gone much heavier.

Accessory

4 Sets

  • 5 Pendlay Rows (165#)

Didn’t go crazy with these today. Focused on speed and quality reps.

Conditioning

8:00 AMRAP

  • 5 OHS (95#)
  • 10 Over the Bar Burpees

First round was done in 45-50 seconds and then everything got progressively slower. Finished 6 rounds plus the overhead squats and 8 of the burpees. I was not expecting my legs to feel like jello, but must be from the squats last night. They started burning pretty good about halfway through the workout.

Night garage session again. I’m really enjoying these.

Warm-up

Did 1,500m on the Ski Erg in 6:57.5.

Weightlifting

Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

E90S for 12 Sets

  • 5 Power Snatch (115#)

Originally planned for 6-8 sets, but was feeling it. All touch-n-go reps on every set.

Midline

4 Sets

  • 10 Weighted GHD Sit-ups (20#)

Could feel my low back working on these too.

On Break

Well, my back held out. No issues overnight. Super happy about that. Hamstrings are still sore though. In for the 9am class.

Warm-up

  • Bottom Squat Holds
  • Foam Rolling
  • Shoulder stretching

I should have done Crossover Symmetry. Need to get that back into my routine, because my shoulders are not doing very well.

Strength

OHS

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×135#
  • 1×155# (then Fail)
  • 3×155#
  • 2×175# (then Fail)
  • 2×175# (then Fail)

Garbage! My overhead squats keep getting worse and worse. I need some major shoulder stability work.

Conditioning

5 Rounds

  • 6 Power Cleans (95#)
  • 5 OHS (95#)
  • 4 Ring Dips

Short little sprint wish a suggestion to use 50-60% of the OHS weight. I’d already decided that 95# would be ideal for this workout no matter what. It allowed me to go unbroken, but not without having to fight the demons in my head telling me to put the bar down in the last two rounds. Did everything unbroken and finished in 4:07. I wanted to try using a clean/jerk grip for the OHS, but after trying and failing on the first rep, that plan quickly changed.

8 Rounds (Tabata)

  • 20s Wall Balls (10′, 20#)
  • 10s Rest

Got 10 reps every round.

Went back in the evening for some lifting. Warmed up with 2x10x210# on the reverse hyper, bottom squat holds, and light stretching.

Weightlifting

15-20 minutes to work up to a heavy C&J (~90%)

  • 5×45#
  • 3×95#
  • 2×135#
  • 2×165#
  • 1×185#
  • 1×205#
  • 1×225#
  • 1×245#

Felt pretty easy so I went with it for more than 90%, up to 95%. No problem. 🙂 I think it’s time to

E30S 4:00

  • C&J 80% (205#)

Rest 1:00

E20S 4:00

  • C&J 75% (190#)

Rest 1:00

E15S 4:00

  • C&J 70% (175#)

I took this lifting workout from NOMAD. Thought it looked like fun and it was! The first section was pretty easy. All reps were power cleans and push jerks. After a couple reps I started transitioning right from a power clean into a push jerk without any reset. Then did all of the reps that way for the next 2 sections. I probably should have gone a little heavier since my max C&J is low compared to my strength numbers. Wasn’t in danger of missing any reps here. The 2nd and 3rd sections definitely got spicier and that 15 seconds goes fast at the end. I love workouts like this. Would be really interesting to try this in reverse.

Done with work until January 5th! 🙂

I Missed Sundays

Wasn’t going to miss a 3rd Sunday in a row. Had to head up north for our family Xmas since my brother flew home early to save money. Made it a one day trip, going up and back.

Warm-up

  • CSA Activation
  • 3×10 Reverse Hyper (210#)
  • Shoulder stretching
  • 45# OHS, OH warm-up

Strength

5 Sets

  • 10 OHS (95#)
  • 10 Back Rack Lunges (95#)
  • Rest 2:00

Nothing crazy, but some quality work. Warmed up C&J with some reps at 95# and 135#.

Conditioning

24:00 EMOM (6 Rounds)

  • 1st: 2 Cleans + 2 Front Squats + 2 Jerks (165#)
  • 2nd: 10 C2B Pull-ups
  • 3rd: 150m Row
  • 4th: 20 Push-ups

The barbell work was the easiest part, push-ups always end up socking for me, but the row was the most deceiving. Rested about 15 minutes before moving on.

5 Rounds

  • 40 Double Unders
  • 30 Box Jumps (24″)
  • 20 American KBS (53#)

Missed once on dubs in the 4th round after 28. I nearly took a header into the box on my first rep. Did box jumps in the first round, but nearly all step-ups the rest of the way. I think I did the swings in 12-8 for the 2nd, 3rd, and 4th rounds with 20 unbroken in the first and last. Took me 15:57 to finish.

Needed that after not doing much for the last week. Hadn’t touched a weight since the competition last Saturday. Shoulders got a lot of work.

Cases of Kill Cliff