Tag: Plank

Hops

Was tough rolling out of bed this morning.

Warm-up

  • 2x Band Pulls and shoulder stretching
  • 2x 10/10 Leg Swings (F-B, S-S)
  • 20 Star Jumps

Strength

12:00 EMOM

  • Odds: 10/10 Kroc Rows (62# KB)
  • Evens: 10 Weighted Sit-ups (53# KB)

Focused on doing the Kroc Rows as strict as possible. Tried to keep a good back position with the sit-ups.

Conditioning

10 Rounds

  • 10 Box Jumps (30″)
  • 10 Burpees

I’m going to be feeling all of those jumps tomorrow. It’s been awhile since I did any box jumps higher than 24″ in a workout. Really had to focus on each jump after nearly landing on my face in the 2nd round. Finished in 15:50.

Midline

10:00 E2M

  • 10 Hip Extensions (on Roman Chair)
  • 30s Plank

I held the plank for a full minute in the last round.

Weak Shoulder Wednesday

Woke up with a bit of a headache that didn’t go away through the 9am class. Little sore in the low back.

Warm-up

2 Rounds

  • 20 PVC pass-thrus (partial range behind the back because of shoulder pain)
  • 20 Zombie Kicks
  • 20 Russian KBS (44# KB)

Strength

DB Bench Press

  • 10×30#
  • 10×35#
  • 10×40#
  • 10×45#
  • 3x10x60#

Shoulder press was programmed, but I couldn’t even do it with a PVC pipe without shoulder pain.

Accessory

12:00 EMOM

  • Odds: 30s Handstand Hold
  • Evens: 10 Pistols

Again, had to substitute handstand holds for the programmed strict HSPU. I got up as close to the wall as I could to be able to get into a better hollow body position. Then I’d keep as little heel on the wall or completely take my heels off the wall as long as I could. Getting better at holding the position.

Conditioning

5 Rounds

  • 20 Power Cleans (115#)
  • 20 Burpees

Put in the power cleans instead of single-arm DB snatches. Power cleans were much more of a suck fest I think, due to grip issues. I tried to keep to sets of 5 as much as I could but did some singles, doubles, and triples in the 2nd half of the workout. Finished in 17:53.

Midline

2 MAX effort Planks

I did one for 47 seconds and one for 49 seconds with minutes of rest in between. Tough without much rest after the metcon.

Another visit to the chiropractor this afternoon and it might be the last one. With the TENS unit I can do a lot of therapy on my own.

14.2 gets announced tomorrow. My prediction is a 12:00 AMRAP of 10 Deadlifts (185/125), 15 Over the bar burpees, 20 Wall Balls with a second idea of 20 Wall Balls and 20 Burpee Box Overs.

Shoulder Impingement Confirmed

hanging-ringsI was at Midland Chiropractic Sports Rehab for 80 minutes yesterday. Shoulder impingement just like I thought and maybe a bulging disc. Did a bunch of e-stim on the shoulder and low back. Put me on a spinal decompression table for about 15 minutes, and did some stretching too. Going back Wednesday, Monday, Wednesday, and then we’ll re-evaluate where things are at. So, I’m staying away from overhead movements, which sucks, but it just hurts way too much and isn’t worth hurting things further.

In for the 9am class and then stayed after to help Matt hang up a couple sets of rings for muscle-ups.

Warm-up

6:00 to stretch out shoulders and do some HR Push-ups.

Strength

Bench Press

  • 10×45#
  • 5×95#
  • 7x5x135#

Can’t do shoulder press, so bench it was. Nothing crazy with the shoulder. Could feel a little pressure so didn’t want to go any heavier.

Conditioning

7:00 AMRAP

  • Burpees (6″ target)
  • EMOM 5 Deadlifts (205#)

* Workout starts with wall balls. At the one minute mark (and every minute after) complete 5 deadlifts.

I got 18 burpees in the first minute, 8 or 9 per minute, and then 11 in the final minute to total 73 burpees in addition to the 30 deadlifts. Glad the deadlifts didn’t bother my back.

Midline

3 Rounds NFT

  • 20 Russian twists (53#)
  • 30s Plank

My back was starting to hurt on the other side from the twists, so I cut myself off after 3 rounds. I don’t need any new injuries to start.

Tomato, Tamata, Tabata

Woke up early again, this time with a headache. So skipped out on the 9am and went to 4:15pm instead.

Warm-up

2 Rounds NFT

  • 20 PVC pass-thrus
  • 20 Band pulls (purple)
  • 10 Burpees
  • 20/20 Arm Circles (Forward & Back)

Strength

5×5 Bench Press @ 70-80%

  • 10×45#
  • 5×135#
  • 5×180#
  • 5×180#
  • 5×185#
  • 5×190#
  • 5×195#

Felt solid. Started the first set 10# higher than 3 weeks ago.

Conditioning

  • Tabata DU
  • 1:00 Rest
  • Tabata T2B
  • 1:00 Rest
  • Tabata Box Jumps (24″)
  • 1:00 Rest
  • Tabata Row (cals)
  • 1:00 Rest
  • Tabata Alternating DB Snatch (60#)

Fun workout! 212 double unders, 51 toes to bar, 77 box jumps, 65 rowing calories, and 44 snatches. I did 10-7-7 T2B and then started to fall apart. I have a blister forming on a finger from the dumbbell AMRAPs yesterday, which didn’t help with holding on to the bar. Snatches were by far the worst so I’m glad I had them last.

Midline

10:00 EMOM

  • 30s Plank

Needed that! I stayed in to open gym and did them. Did a few MU transitions on the low rings too.

A Main Site WOD

In at 10 with Matt again. Walking up/down stairs is feeling better today.

Warm-up

500m Row

Strength

  • 3 Shoulder Presses at 30X1 tempo
  • 10/10 KB Rows on Bench

45-95-115-120-125-130-135 for the shoulder presses and 48-48-53-62-62-71 for the rows.

3 Rounds

  • 10 Back Squats w/ empty 45# bar
  • 30s Plank

Just a little something to get the knee moving.

WOD

This gem is today’s crossfit.com WOD. Might be the first time I’ve ever used one on the scheduled day.

15:00 AMRAP

  • 250m Row
  • 25 C2D Push-ups

Lost about 10-15 seconds in the middle due to weird bump noises from the rower, which I think just ended up being dirt on the track. Did 6 rounds plus 126m. All sets of push-ups were 5 or more.

Finisher

Tabata

  • 6 rounds of Hollow Rocks
  • 2 rounds of Supermans

I was already having to break in the 5th and 6th rounds of hollow rocks, so switched to supermans to finish it out. The hollow rocks were horrible!

Eating to Perform and Performing PRs

Starting keeping track of food yesterday in an attempt to eat following some of the Eat to Perform guidelines. A lot more carbs than I’m used to eating. Went in at 10am to lift with Kevin.

Warm-up

  • 500m Row
  • PVC Pass-thrus

Olympic Lifting

More snatching! Did my typical 5:00 with 45# on the training for position work and then got into the snatches. Had no plan going in, but wanted to try to set another PR.

  • 3 @ 95#
  • 2 @ 115#
  • 2 @ 135#
  • 1 @ 155#
  • 1 @ 165#
  • 1 @ 170#
  • F/1 @ 175#
  • F/F/F/1 @ 180#
  • F/F/1 @ 185# (PR)

When I get up there I have to remember to be explosive and not focus too much on dropping under it. I also need to stay patient with standing up. Was frustrating with so many misses, but mission accomplished. Ten more pounds for a body weight snatch!

Strength

Wanted to do back squats, but didn’t really have a plan for them either.

  • 5 @ 135#
  • 5 @ 185#
  • 5 @ 225#
  • 5 @ 255#
  • 1 @ 265#
  • 1 @ 275#
  • 1 @ 285#
  • 1 @ 295#
  • 1 @ 305#
  • 1 @ 215#
  • 1 @ 325#
  • 1 @ 335# (PR)

Wasn’t expecting that, especially after already doing so many singles. Felt good to have my squat back. Kevin pointed out that I’d let my elbows drift back sometimes on the way up, which caused my forward lean and ugly squat. I was able to keep it pretty solid after that, but it happened on 335# lift and I was able to power through it.

Back at 7pm to workout with a class.

Warm-up

3 Rounds

  • 20s Bottom Squat Hold
  • 10 Zombie Kicks
  • 5 Burpees

Strength

10:00 EMOM

  • Odds: 5 RDLs (195#)
  • Evens: 10/10 Kroc Rows (62# KB)

Today I learned that the RDL is not another name for a stiff leg deadlift, which I always thought was the case. I’ve always been doing SLDL and calling them RDL. Whoops!

Here are some short demos and explanations from Catalyst Athletics for each type of deadlift:

10:00 EMOM

  • 8 Strict Chin-ups
  • 30s Plank

Trying to use the chin-ups to work my biceps to help out my elbows, which hyper-extend. The right one has been getting achy for a few weeks due to all of the snatch volume.

WOD

12:00 AMRAP

  • 5 SH to OH (115#)
  • 10 Deadlifts (115#)
  • 15 Box Jumps or Step-ups (24″)

Two minutes longer than Open WOD 13.2, but I got about a round less. I did all box jumps until the final round, which I think gassed me a lot more. I never took a break during the Open, but took quite a few today. Managed to get 7+26, but was expecting more. I did all of the push jerks and deadlifts unbroken without a problem.

Open Gym Friday

Headed in at 5:15pm today for a long spaced out session. Feeling pretty good after the last few days.

Warm-up

  • 450m Run
  • PVC pass-thrus
  • DU

I got streaks of 40+, 70+, and 60+. Ordered the thinner cable from Rx, so I’m excited to see if it fatigues my shoulders less.

Conditioning

Easy 20:00 row. My pace was between 2:15 and 2:20/500m pretty much the whole way and about 20spm. Made it 4,420 meters and felt good.

Olympic Lifting

Warmed up with some C&J at 135#.

5:00 EMOM

  • Squat C&J (185#)

Rest 3:00

5:00 EMOM

  • Squat C&J (205#)

I was planning to do another round with 225#, but at the end of the 205# reps I could tell I was starting to hit a wall. Just not anywhere close to being back to myself yet, so I shut it down there and did a couple sets of back squats.

Strength

Back Squats

2 Sets of 5 with 205#

Strongman / Road Work

Laura, Brent, Kevin, Ellen, Casey, and I did a big circuit. Just kept moving, nothing too intense.

2 Rounds

  • 150m Sled Drag (135#)
  • Plank (while partner does sled drag)
  • 150m Wheelbarrow Push (200# first round, 230# second round)
  • 10/10 DB Curls
  • 150m Prowler Walk (210#)
  • Grip Twist with a 5# plate hanging on it

We paired up the push/pull with a stationary movement and paired up in teams. Each team did both movements in the pairing and then rotated to the next spot. Took us about 30 minutes to finish

Back to Survival Mode

I’m not really feeling any affects from last night’s garage session. Quads getting a little sore from the back squats, but nothing close to major DOMS. It was my first WOD back at Survival Fitness for the 4pm class today.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 4 Rounds:
    • 15s Jumping Jacks
    • 15s Air Squats
    • 15s Mountain Climbers
    • 15s Squat Jumps
  • 4 Rounds:
    • 15s Plank
    • 15s Supermans
    • 15s Side Plank (L)
    • 15s Side Plank (R)

Back to the predictable warm-ups. 🙂

OLY

2 Power Snatches every 15s for 4 minutes.

I used 95# and tried to get full hip extension, but didn’t have much success with it. It was tough due to not having much rest time at all, but I got through just fine with that weight.

WOD

7:00 AMRAP
3-6-9-12-15…

  • Thrusters (95#)
  • C2B Pull-ups

He was going for Open Workout 12.5 but messed up on the Rx weights, which should have been 100# for men. I thought about upping the weight, but stuck with the 95# as it was on the board. My best score for 12.5 was 66 reps back in August and I got 82 today. Using the lighter weight helps some but that’s a pretty big improvement. I’m pretty stoked about that since I hate thrusters and my C2B are usually not very good.

Finisher

5 Rounds

  • 30s Handstand (against wall)
  • 30s Rest

I tried to use as little pressure on the wall with my feet as I could, even taking them off the wall in the first couple of rounds. I also tried to really push up off the ground and keep everything really tight to help with actual handstands and handstand walks in the future.

I got home, took a short rest and then did some stuff out in the garage.

Strength

5 Rounds

  • 5 Incline Bench Press
  • 10 Parallette Pass Throughs
  • 90s Rest

I warmed up with a quick set of 5 with the empty 45# bar and then used 115# for all 5 sets on the incline bench. I did do 10 reps on my last set instead of 10. All of the pass throughs were done unbroken.

Conditioning

10 Rounds

  • 30s Row
  • 30s Rest

Was able to keep consistent efforts, except the first one was a little weak, but I made up for it in the last interval.

4-1-2013-row1

4-1-2013-row2

Solid day of training.

Off to Phoenix

Went in at 9am for my last Survival Fitness WOD for a couple of months. Starting the road trip to Phoenix this afternoon.

Warm-up

Tabata Mash-up

  • Burpees
  • Plank

I did 5 burpees each round.

Strength

1RM Floor Press

Started with 8 easy reps at 95# and 2 at 165#. Then went 1 at 195#, 215#, 235# (PR), and missed at 245#. After getting 3 at 225# last week I figured I had 245# in the bag, but I just didn’t have it after a tough WOD last night.

WOD

Since it was my last WOD at SF for a while, Matt made up the WOD in my honor using my age and first letters of Momrik. 33 reps of each.

“Momrik 33”

  • Man Makers (40# DBs – push-up, row, row)
  • OHS (95#)
  • Man Makers (yes, again!)
  • Ring Dips
  • Inchworms
  • K2E

No rest for the arms and shoulders in this one. I started off with 10 man makers and then tried to stick to 5 reps at a time for the rest of the way. For OHS I did 10-10-8-5. Kipped all of the ring dips and was able to stick to sets of 5 so I didn’t hit failure. Took a short water break after 10 inch worms and then yelled at myself for taking any break on what was the easiest part of this WOD, so did the rest unbroken. On K2E, I went 10-8-8-5-2 I think. Finished in 19:58, which should be a pretty good time. Rx for the man makers was 45# DBs, but I know my limits there and 40# was just right for me.

My arms and shoulders are fried. I’m looking forward to a few days off as I drive out to Arizona. I’ll probably go out for a hike on Sunday when I get to town and then hit up CrossFit Full Strength on Monday morning.

Unfinished Business

Enjoying my vacation, so I lazed around all day. Didn’t even get dressed until 6, so went to the 8pm class.

Warm-up

3 Rounds

  • 1m V-ups
  • 1m Plank
  • 1m Bicycles
  • 1m Flutter Kicks
  • 1m Russian Twists (35# KB)
  • 1m Rest

This was a doosey! It’s been awhile since it was this hard to hold a 1 minute plank, but I did it each round. I didn’t realize how sore my hamstrings were until those bicycles. I guess the abs got a good workout yesterday with the Zercher squats.

Strength

5×3 Floor Press

My shoulders are still feeling a little weird from the hour of Insanity with the weight vest and my back is still messed up, so I wasn’t sure how this would go. Went 135#, 155#, 175#, 195#, and 215# for 3 reps each. That was my goal for the day. Since we had plenty of time, Brent decided to go for one more set and hit his, so I said “what the hell” even though 215# was far from easy. Loaded up 225# (my previous 1RM) and squeezed out the 3rd rep. That’s even better than my bench press 3RM, so I’m convinced I have a distinct disadvantage in the bench because of my long arms.

WOD

5 Rounds

  • 30 HR Push-ups
  • 20 Kroc Rows (60# DB, 10 each arm)
  • 10 Ring Dips

I can’t remember the last time I failed to finish a WOD. I wasn’t really expecting to have a 16 minute time cap either since some of the times on the board were over that. I’m going along thinking I might be able to get it done under 20:00 and Cari says we only have 1 minute left! I finished 5 rounds and 5 of the push-ups. Arms were just fried from doing 6 sets of floor press. I figured the push-ups would kill me, and they sure did. After round 1 I was struggling to do 5 at a time. I also know I was in trouble when I couldn’t even do the first 10 ring dips unbroken. But I didn’t have to resort to using a band at all, so that’s good. I think there were only 6 or 7 people all day that finished this one.