Tag: Pendlay Row

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.

Retest 12.3

Didn’t sleep well last night. I didn’t realize the heat was still up on the main floor, which warmed the upstairs too much and I was hot all night. Whoops.

Warm-up

  • 3 Rounds
    • 250m Row
    • 10 Reverse Hypers (210#)
  • 5×45# Muscle Snatch
  • 5×95# Snatch
  • 3×115# Snatch

Conditioning

  • 5-4-3-2-1 Squat Snatch (135#)
  • 50-40-30-20-10 DU

Pat Sherwood and I must be on the same wavelength, because he posted a very similar workout for CrossFit Linchpin earlier this week.

Maybe he has access to my training plan because I’ve had this programmed for 2 weeks. Came up with it based on my love for “Annie”. 🙂 My thinking with the rep scheme for the snatches is that it would be a good challenge to try to do them all touch-n-go and I don’t snatch below parallel enough, hence the squat variation. I made it through each set without dropping the bar, and it wasn’t as hard as I expected it to be. Finished in 5:18, with a couple misses on the set of 50 dubs.

Accessory

7 Sets

  • 5 Pendlay Rows
  • 3 Evil Wheels
  • 60-90s Rest

Went 135-155-155-175-175-175-175# on the rows. Slowed myself down on the evil wheels in the last couple of rounds since they are getting easy for me.

More Conditioning

CrossFit Open 12.3 – 18:00 AMRAP

  • 15 Box Jumps (24″)
  • 12 Shoulder to Overhead (115#)
  • 9 T2B

Time to start getting the feel for that dark place we go to during the Open workouts. Figured this would be a good measuring stick due to its length. Back in 2012 during the Open I did 5+21. Got 8+1 today. Died hard on the box jumps in the 8th round. Went 7-5 on every set of push jerks and 5-4 on every set of toes to bars except the 8th round where I did 3 quick sets of 3. Definitely a lot of room for improvement with shorter breaks between sets and movements. Wouldn’t mind seeing this come up as a repeat workout this year.

Accessory

2 Sets

  • 30 Shoulder Taps

Shoulders were pretty beat up.

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.

Testing 14.1

Was in bed by 10 again and got over 10 hours of sleep.

Gymnastics

4x

  • Max Unbroken C2B Pull-ups
  • Rest 1:00

I did better than I expected, but it gassed me a lot more than I was prepared for. Did 14-12-11-10, when I don’t think I’ve ever done more than 10 in a row.

Strength

5 Sets

  • 5 Pendlay Rows
  • 3 Evil Wheels
  • Rest 2:00

I did a set of rows with 45# and one with 115# before getting into the work sets. Could really feel the fatigue from the pull-ups here. I used 165-175-185-195-195.

Conditioning

CrossFit Games Open 11.1/14.1
10:00 AMRAP

  • 30 Double Unders
  • 15 Power Snatches (75/55)

My goal was simply to beat the score I put up in the Open last year, which was 5+41. I did it without even pushing too hard by getting 5+44, 1 rep shy of 6 full rounds. I only had 2 (maybe 3?) misses on the dubs and did my snatches 6-5-4 every round again. I’ll definitely take that knowing I’ll push a lot harder when it’s game time and won’t be fatigued from other work.

Rested 10 minutes, then…

6 Rounds

  • 10 Burpees AFAP
  • 1:00 Rest

Sucked more than I expected. My rounds were done in 18-18-18-19-19-20 seconds. Happy to be able to keep the times so close. I was having a hard time pushing myself off the ground for the last few reps in the final two rounds.

210

Feeling better today, but still not 100%. Super Sunday at 11am. Did some bottom squat holds and stretching to loosen up.

Weightlifting

  • 5 Muscle Snatches (45#)
  • 5 Snatch Presses (45#)
  • 5 Muscle Snatches (75#)
  • 5 Snatch Presses (75#)
  • 3 Power Snatches (95#)
  • 2 Snatches (115#)
  • 2 Snatches (135#)
  • 2 Snatches (145#)
  • 2 Snatches (155#)
  • 2 Snatches (165#)
  • 2 Snatches (175#)
  • 1 Snatch (185#)
  • 1 Snatch (195#)
  • 1 Snatch (205#)
  • 1 Snatch (210# – PR)
  • Fail (215#)

I really wanted to hit some heavy snatches today and that I did. Felt great! Set the clock for 15:00 and started at 115#. After making 210# without trouble, I took a couple of extra minutes beyond the 15 minute clock to give 215 a try. I had it too, just too soft in the arms when I got to the bottom. I think I was surprised the weight was there. 🙂

Did 5×135# and 5×165# Pendlay Rows to warm up.

5 Sets

  • 5 Pendlay Rows (185#)
  • 5 Evil Wheels

Time to start going with more weight for the rows. They are feeling solid. Those evil wheels really are evil. I’m already feeling sore in my upper abs.

10:00 EMOM

  • 7 C2B Pull-ups

Had to start breaking them up in the 8th round.

Thruster Attack

Schedule for the program is all messed up with being out sick for 4 days. Still looking to finish out the program this week and hit “Fran” next Sunday though. At this point I was feeling pretty wiped out. Did not expect things to end well.

Every 1:45 for 5 sets

  • 15 Thrusters (95#)

I got through the 5 sets unbroken, but wanted to stop in the last two. I could tell almost right away that it was going to hit me. Spent some quality time on the floor after picking things up. Stopped for a Mountain Dew on the ride home because I figured some sugar with help me feel better (for real). Didn’t think I was going to make it home. My whole body was sweating and I rushed in the house. Spent 5 minutes or so sitting on the bathroom floor just in case. Glad I got the work in though. 2 more thruster sessions!

Hold that Plank

Still recovering from the trip and staying up late playing new iPhone games didn’t help. Woke up later than I’d like, but made it in for the 9am class. Didn’t really do any specific warm-up today.

Strength

6 Sets

  • 8 Seated Good Mornings (45-135-155-155-165-175)
  • 8 Pendlay Rows (45-135-165-165-165-175)

Conditioning

4 Rounds

  • 50 DU
  • 15 Burpees
  • 10 Deadlifts (185#)

Messed up dubs once in the 2nd round and once in the 4th round, both right around half way. Finished in 7:44.

Midline

  • 30s Plank
  • 30s Rest
  • 45s Plank
  • 45s Rest
  • 1:00 Plank
  • 1:00 Rest
  • 1:15 Plank
  • 1:15 Rest
  • 1:30 Plank
  • 1:30 Rest
  • 1:45 Plank
  • 1:45 Rest

Afternoon break to hit some back squats in the garage.

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 6×275#
  • 4×290#
  • 2×305#
  • 6×285#
  • 4×300#
  • 2×315#

Tougher than it should have been.

Unbroken

Was definitely fatigued yesterday after all of the training on the weekend. Walked 18 holes on the golf course though. In to CFi early this morning to max out the shoulder press. Started off with Crossover Symmetry Activation.

Shoulder Press

  • 8×75#
  • 5×95#
  • 3×115#
  • 1×135#
  • 1×150#
  • 1×165#
  • Fail 172.5#
  • Fail 170#

Damn! Matched my PR from last May and it felt pretty good. I was expecting more after the Smolov Jr. cycle, but I guess I have to remember that I went 3-4 months without working my shoulders. Maybe after vacation I’ll do another cycle.

Warm-up

  • 15 Russian KBS (44# KB)
  • 5 Burpees
  • 10x CS ATYT
  • 4×135# Pendlay Rows
  • Kneeling Jump to 45# plate
  • 4×165# Pendlay Rows
  • Kneeling Jump to 2×45# plates

XWOD

  • 4-4-4-4-4-4-4-4 Pendlay Rows (185#)
  • 2-1-2-1-2-1-2-1 Kneeling Jumps
    • 2s: 2×45# plates
    • 1s: 2×45# + 35# plates

Shoulders and upper back are getting stronger. I used to struggle with this weight. Need to step it up more the next time I do the kneeling jumps.

Conditioning

5 Rounds

  • 8 Deadlifts (225#)
  • 8 Burpees
  • 8 Pull-ups

Everything unbroken to finish in 6:44. Pull-ups are improving a lot with the shoulder work and focus on body positioning. Need to get up the speed of the burpees when fatigued though.

When I got home I took a bit and then back out in the garage for some quick work.

“Annie”
50-40-30-20-10

  • Double Unders
  • Sit-ups

Anchored my feet under 50# DBs and tried to set my area so I wouldn’t be sliding back so much on the sit-ups, but that still happened. I finally got through this bitch without missing a DU and it made a big difference, giving me a 27 second PR with 6:28. If I’m going to get better I have to figure out how to do sit-ups without sliding backwards. By the time I get around 15 reps I have to move the AbMat back up and probably waste a second each time I do that. Really happy about this PR!

Did Crossover Symmetry Iron Scap.

Later in the day I felt like getting in some intervals. Warmed up with 500m on the skierg in 2:34.

10 Rounds

  • 30s @ 90%
  • 30s @ 75%

* % based on 500m PR pace (90% is 2:03 and 70% is 2:38 for me)

My pacing was consistent through each half. Went 1,098m in the first 5:00 and 1,100m in the last 5:00 with an average pace around 2:16/500m. I was actually kind of hard to go as slow as a 2:38 unless I was doing just about nothing, so I was usually more in the low 2:30 range on the low intensity intervals.

Don’t Touch This

My legs are so sore they hurt to the touch! At least I can walk on my feet without hobbling all over the place since I can barely feel the blisters now. Over to CrossFit Intuition this morning for Kevin to put us through a class.

Warm-up

  • CS Activation
  • Bottom Squat Hold
  • Inch Worms
  • 750m Row

Conditioning

He tricked us saying we were going to do a Tabata row in order to get a 20 second meter number out of us. Mine was 98 meters. Then…

20 Rounds

  • 20s Row
  • 20s Rest

If you don’t make your number during a round, that’s a 5 burpee penalty at the end. Luckily I got over 101 each round. Totaled 2,471m with the rollouts. I was soaked with sweat at the end.

Strength

10:00 EMOM

  • Odds: 10 Pendlay Rows (40% of BW – used 85#)
  • Evens: 10 CS Reverse Fly (2 rounds with red, 3 with yellow)

Nasty little combo that made the light weight get hard.

Midline

3×10 GHD MB Toss (14#)

Fun workout!

Headed to Survival Fitness at 8 to try out the chipper for the upcoming GLBRT team competition.

  • 50 Wall Ball 20#/14# 10’ target for men and women
  • 40 KB Snatches 53/35
  • 30 T2B
  • 20 Burpees
  • 30 Clean & Jerk 135/95
  • 40 Box Jump 24/20
  • 50 Deadlift 185/135

Brent and I finished in 10:33, the girls could start after we got done with wall balls and the clock was exactly 14:00 when they finished. Fun little workout.

Snatching Again

Didn’t make it to a class this morning. Too much to get done before heading to Cincinnati tomorrow to watch the Central East Beast Regional all weekend. Lifted in the garage around 5.

Warm-up

  • CS Activation
  • 3:00 Bottom Squat Hold
  • 45# Snatch Positions

Hang Power Snatches

  • 2×65#
  • 2×95#
  • 2×105#
  • 2×115#
  • 2×125#
  • 2×135#
  • 2×145#
  • 2×155#
  • 1-F x165#

I’ll take it! Needs lots of work though. No shoulders issues, which is the important thing.

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×235#
  • 4x9x260#

Starting the 2nd “week” of Smolov programming, with a 20# over the first week on every session. It was only a 15# jump today since I used 5# extra in the first week for day 1. This was a fight every set and I worked up quite a sweat. Each set took nearly a full minute and I took 3.5-4 minutes rest between sets.

Did a 5:00 squat hold and then a set of 20 DB Pullovers with 40#.

5 Rounds

  • 7×155# Pendlay Rows
  • 10 Decline DB Flyes (20-20-20-25-25# DBs)

I was taking about 45 seconds of rest between sets. Did another 2:00 squat hold.

5 Rounds

  • 10 Decline DB Bench Press (25-30-35-40-50# DBs)
  • 10 Band Pulldowns (like a pull-up, using a green band for each arm)

Didn’t really rest other than to change the adjustable DBs for the next weight. Finished out my 30 minutes of squat holds for the day with 3 minutes. I had already done 17 minutes earlier throughout the day.

3:00

Get Outside

My adductors have been sore since Sunday when I did a bunch of snatch deadlift work and back squats. Calves feeling it a bit today from the 200 box jumps. Did CS Activation before heading to 9am.

Warm-up

  • 2:00 Bottom Squat Hold
  • Stretching

Strength

Shoulder Press

  • 10×45#
  • 3x10x65#
  • 2x10x85#

Really light, but 85# got heavy. Felt fine on the shoulder.

12:00 EMOM

  • Odds: 5 Pendlay Rows (185#)
  • Evens: 10 RDLs (185#)

I did a round with 135# warming up.

Conditioning

  • 5-4-3-2-1 Run rectangle (~135m)
  • 2-4-6-8-10 Squat Cleans (165#)

I started dying on the round of 6 cleans. Finished in 16:50.

Couple more squat holds of 3 and 5 minutes. Some butterfly hip stretching, 2x :30 of shoulder box stretch. Did CS Recovery when I got home.