Tag: Pull-up

Hotshots 19

Today we did the “Hotshots 19” Hero WOD.

6 Rounds

  • 30 Air Squats
  • 19 Power Cleans (95#)
  • 7 Strict Pull-ups
  • 400m Run

The Rx weight was 135# but I didn’t feel like destroying my body for the week and ruining any of my Oly progress I’ve made. 95# allowed me to keep a high intensity and still use decent form. I did all of the air squats unbroken, cleans as 11-8 (except the last round where I had a mental error and dropped the bar with 3 reps to go), and pull-ups as mostly 3-2-2. Finished in 32:41. Really glad I scaled it.

Friday Night Throwdown

Got another solid 9 hours of sleep last night. In at 10am.

Warm-up

  • 300m Run
  • PVC Pass-thrus

Olympic Lifting

  • 7:00 45# Snatch Position Drills
  • 2:00 Rest
  • E20S 2:00 95# Snatch
  • 3:00 Rest
  • E30S 3:00 125# Snatch
  • 3:00 Rest
  • EMOM 7:00 155# Snatch

I missed the first rep at 155# simply because my head wasn’t in it and I wasn’t ready for it yet. It’s only 10# under my max snatch so it was a little intimidating to go at for the first time getting my hip into it. After that it felt solid though so I kept going longer than the planned 4 minutes. I’ve definitely never done 6 snatches of 155# in a day before. 165# next week and then on to the PR zone!

WOD

“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

  • Unbroken DU

I finally finished this fucker today! 13:35 with only a handful of misses. I had a miss at 49 on my set of 50, which sucked. I felt like I figured out a more relaxed and paced tempo on my DU today because having to go unbroken really forces you to concentrate on not missing.

We took it easy in the morning because we went over to 989 CrossFit in Midland for their first Friday Night Throwdown at 7pm. We had no idea what the workout would be until we got there. After it was announced, I wanted to head home.

3 Rounds

  • 800m Run
  • 40 Pull-ups
  • 60 HR Push-ups

OMG FML! I am horrible at big sets of push-ups. I was the last guy to finish and Matt and Kevin were the guys in front of me, so we took the last 3 places for men. Michelle won the women and beat all of us. My time was 31:44. I’m just happy to have finished. It was good because I’d never program something like that.

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Little Victories

When I rolled out of bed I was feeling beat up all over, but that went away after moving around. Maybe it was from the sprints last night.

Headed over to Kevin’s garage for some work.

Warm-up

5:00 on the Air Dyne (AD2)

Olympic Lifting

I worked of the blocks set to about mid-thigh. Was doing a series of 2-3 snatch deadlifts to get the feel of knees coming back under the bar and hips meeting the bar, with knees still bent. Then I took that into 3 snatches on the blocks.

Started light and moved up really well. 35# for multiple sets, 65# for multiple sets and then I think it was one set each of 85#, 95#, 115#, 125#, and 135#. I just started meeting the bar with 135# on Thursday and it felt better off the blocks. I like the progress!

Strength

Bench Press – 5/3/1 Cycle 2 Week 1

  • 5 @ 85# (40% of training max – warm)
  • 5 @ 110# (50% – warm)
  • 3 @ 130# (60% – warm)
  • 5 @ 140# (65%)
  • 5 @ 160# (75%)
  • 5+ @ 185# (85%)

I didn’t use the Reactive Slingshot at all today. Much harder without it, but I didn’t have too much of a problem with my right arm until the end and was still able to push through the reps. I was able to get 9 reps with 185# for an estimated max of 240#. Much more realistic than when I had used the slingshot.

Reverse Hyper

3 x 10 with 120#

I should really get over there more often to do these.

Then we headed over to Survival Fitness Bay City for open gym.

Gymnastics

Worked on muscle-ups. First I wanted to see if I could do a MU without needing to 3 swings in. Was able to get them on the first swing. Then my next goal was to finally string 2 MU together and I knocked that out too! I did three doubles over the course of the work I think, but never tried for 3 in a row. I probably did about 15 total muscle-ups and was trying to help Kevin get his first one kipping. He gets plenty high enough, but doesn’t attempt to get his head through. He’ll get it soon!

WOD

“Fran”
21-15-9

  • Thrusters (95#)
  • Pull-ups

I had yet to do an Rx “Fran” which was a little embarrassing considering I’m coming up on 2 years of CrossFit. Shit, the last time I did any “Fran” was at the Level 1 Cert last year in September. I used 75# there and did it in 5:36. Did a 4:50 today without a problem. I now know that I don’t have to pace and rest as much as I did. I was worried I’d burn out on the thrusters or pull-ups by the round of 9.

Later at night I went out to the garage for some more training since I’ll be golfing tomorrow in the first round of our end of the year tournament.

Snatch Balance & OHS

Weight Snatch Balance OHS
45# 5 5
95# 5 5
115# 3 3
135# 2 3
155# 1 2
175# F –
175# 1 –
185# F –

I’m not sure what happened but my OHS has gone shit. I could do a 175# snatch balance back in the winter too. Weird.

Bottom Squat Snatch Presses

I figured these would help my stability overhead.

  • 5 x 45#
  • 5 x 55#
  • 5 x 65#

Wow, these are different difficult.

Snatch Presses

MOAR!

  • 5 x 65#
  • 5 x 75#
  • 5 x 85#
  • 5 x 90#

Shit balls I’m weak in these positions.

Conditioning

I did a really easy 15 minutes on the Air Dyne.

Heading to Vancouver

My abs are still a little sore, which tells me I’m not doing enough sit-ups. Next week I’m in Vancouver for work and it’ll be all running and body weight stuff, so I’ll make sure to get in a bunch. Trained at 3pm for a couple of hours. Hit the barbell hard since it’ll be a week without it.

Warm-up

1,000m Row

Strength

5/3/1 Shoulder Press – Cycle 1 Week 3

  • 5 @ 60# (40% of Training Max – warm)
  • 5 @ 75# (50% – warm)
  • 3 @ 90# (60% – warm)
  • 3 @ 110# (75%)
  • 3 @ 125# (85%)
  • 1+ @ 140# (95%)

Knocked out 5 reps on the last set for an estimated max of 163#, which is just under my 165# PR.

5/3/1 Front Squats – Cycle 1 Week 2

I wanted to get in an extra squat session for the week so decided to just pick this even though I hadn’t done week 1.

  • 5 @ 105# (40% of Training Max – warm)
  • 5 @ 135# (50% – warm)
  • 3 @ 160# (60% – warm)
  • 3 @ 185# (70%)
  • 3 @ 210# (80%)
  • 3+ @ 240# (90%)

Trying to do a big set of front squats isn’t the easiest because it get’s really hard to breathe with the bar there for so long. I managed 6 reps, putting my estimated max at 287.5#, shy of my 295# PR. Felt good to get in some more squats for the week though.

Olympic Lifting

Trying to put a lot of time into snatches. Kevin’s help with some position stuff to work on meeting the bar with my hips and it’s really paying off.

Did about 10 minutes of position work with 45# on the training bar.

5:00 EMOM

  • 3 Snatches (95#)

Rested for 5:00.

5:00 EMOM

  • 2 Snatches (115#)

Felt great at 95#, so I wanted to see if I could keep it going with more weight. I was able to! I was getting such explosion behind some of them the bar got so high that I didn’t even have to drop under it and I ended up doing a power snatch. I did have one miss on the 2nd set, but stepped right up and ripped off two makes. I think I hit the hips on every rep in both EMOMs, which is probably more times hitting my hips than total before today. Need to keep doing this. Here’s one of the 115# lifts…

WOD

3 Rounds

  • 150m Run
  • 20 Pull-ups
  • 5 Curtis P (95#)

Wore the gymnastics grips to protect my hand. Felt pretty good. I split pull-ups down to 14-6, 10-6-4, and 10-6-4. Definitely need to add in more high rep pull-up sets. Finished in 9:06.

Feeling Wrecked in the Morning

Feeling pretty beat up this morning, especially in the posterior chain. Went in at 10 with Kevin and Ellen for strength lifts though.

Warm-up

5:00 Air Dyne

Strength

Bench Press – 5/3/1 Cycle 1 Week 2

  • 5 @ 85# (40% of Training Max – warm)
  • 5 @ 105# (50% – warm)
  • 3 @ 125# (60% – warm)
  • 3 @ 150# (70%)
  • 3 @ 170# (80%)
  • 3+ @ 190# (90%)

* Working sets completed using the Reactive Sling Shot

In the set with 170# I realized if I came a little lower on my chest I could keep my right elbow in a lot better. I think I was benching too high on my chest, which makes it hard to keep that elbow in. Went on to knock out 13 reps at 190, which is the same number I hit at 180# on Sunday! And I didn’t have a single issue with the right elbow flaring out to cause that arm to lack behind. Estimates my max at 271.5#, which is a joke, but I’m improving!

Deadlift – 5/3/1 Cycle 1 Week 2

  • 5 @ 165# (40% of Training Max – warm)
  • 5 @ 205# (50% – warm)
  • 3 @ 245# (60% – warm)
  • 3 @ 285# (70%)
  • 3 @ 330# (80%)
  • 3+ @ 370# (90%)

Felt good. Pulled 8 reps at 370# and it actually felt better than the 9 at 350# I did on Saturday. New estimated max of 467.5#.

Maybe I should lift more often when I’m not feeling great! Cut the session after those lifts because I’m going to a class this afternoon with a friend who wants to try out CrossFit. Went in at 4pm to a pretty big class.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 10 Burpees
  • 300m Run

Strength

Wasn’t too big on doing another big strength lift with 2 already this morning, but I can always use an extra squat session. Front squats on the menu today.

  • 5 @ 135#
  • 3 @ 185#
  • 3 @ 225#
  • 3 @ 245#
  • 3 @ 255#

Fuck it, go big! Matches my best 3RM, but the two sets before were higher than I’ve gone before, and legs got some solid work with the hill sprints last night and deadlifts this morning. When I last did this a couple of months ago I used 155-175-195-225-255, so this is a nice improvement in overall weight moved.

3 Rounds NFT

  • 8 Ring Dips
  • 8 Ring Rows

I still suck at ring rows. Did all of my dips strict and unbroken though.

WOD

12 Rounds

  • 1:00 AMRAP (continue next AMRAP where you leave off)
    • 5 Pull-ups
    • 10 Hand Release Push-ups
    • 15 Air Squats
  • 1:00 Rest

I was getting over a round per minute the entire way. In the 10th round I thought my hand felt a little funny on the bar. I got stuck to some old tap glue and it ripped it right open because I couldn’t slide around the bar on my butterfly. Ugh, just what I needed a few days before the Warrior Dash. I finished with 14+1 rounds, with the push-ups being my limiting factor. Probably could have gone a little faster on the air squats too, but all pull-ups were unbroken.

Monday Blues

These damn night sweats are killing me. Can’t get a decent night of sleep. Canceled golfing early this morning because of the lack of sleep, but went in at 10am to train. Kevin had to bail for work after the shoulder presses, but Ellen stuck around and did everything with me.

Warm-up

  • 450m Run
  • PVC Pass-thrus

Strength

Shoulder Press

  • 5 x 45% Training Max (1:00 Rest)
  • 5 x 55% (1:00)
  • 5 x 65% (1:00)
  • 5 x 75% (2:00)
  • 3 x 85% (3:00)
  • ME x 95%

* Training Max is 90% of 1RM.

I based my numbers off my 165# shoulder press. The percentages were a bit goofy, but I ended up using 75#, 85#, 95#, 110#, 125#, and then 140#. I managed to get 5 reps on that last set. Tried to get a 6th, but just didn’t have it.

HSPU

10:00 EMOM

  • 5 Hard HSPU

I went with 25# plates for a deficit. Had to switch to kipping in the 5th round and then ran out of gas, only able to get 4-3-3 in the last 3 rounds. Shows how weak I am now because a few weeks ago I did all 10 rounds.

WOD

5 Rounds

  • 20 DU
  • 10 Pull-ups
  • 10 KBS (62# KB)

Don’t have the gas I’m used to having. Way too much resting. Was only able to get the first round of pull-ups unbroken. Finished in 8:12.

Finisher

5 Bent Over Prowler Drags Between Legs, about 25m down and 25m back. I used 225#, 240#, 255#, 270#, and 300#.

Solid session. I can feel myself coming back each day, so hopefully I’m back to normal by the weekend when I’m heading on vacation, because I plan on doing 2-3 workouts a day and becoming a metcon monster for that week.

Morning Air Dyne

Golfed with a buddy yesterday, so took a rest day.

Conditioning

Did 20 minutes on the Air Dyne at about 9am. RPM was steady at an average of 72. Never saw a number lower than 69 or higher than 74. Totaled 520 calories and 11.41km. Felt good!

Went to Survival Fitness at 8pm for open gym and worked out with Brent.

Warm-up

  • 300m Run
  • 2 Rounds
    • “Cindy” round (strict and quality reps)
    • 3/3 Turkish Get-ups (35# KB)

Strength

Super Squats! I warmed up with 8 @ 45#, 5 @ 135#, 3 @ 185#, and 3 @ 215#. Then I used 245# for the set of 20, up 20# since starting 2 weeks ago. That first week was definitely the hardest though. Really taxing today on the breathing. A couple of hours later I’m feeling tight in my lower back and my neck.

Then I did 3 sets of 20 pullovers with a 60# DB to stretch out the ribs, with the added benefit of working on my chest.

WOD

3 Rounds

  • 10 Ring Push-ups
  • 10 T2B
  • 10 Weighted Step-ups (24″ box, 45# DBs)

Originally planned for 5 rounds, but decided to keep it shorter after the super squats which are pretty taxing. Right before we upped to 20 step-ups too, but as soon as we got into them, I quickly made the executive decision that was a bad idea because of the big box. I finished in 4:59. Was able to do all of the push-ups and T2B unbroken, but had to break up the 2nd set of step-ups into 6-4 because of grip, but then powered through the last round. Could barely squeeze my water bottle after.

Great Lakes Bay Regional Throwdown – 1st Place

Competed at the 3rd Great Lakes Bay Regional Throwdown, held at CrossFit Worthy in Mount Pleasant today. Teamed up with Michelle, Casey, and Breanne. We brought home first place!

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Tons of fun!

Event 1: Clean & Jerk Ladder

Each team had a bar and enough weight to total 250#. You started with the 45# bar and each person had to lift each weight, increasing by 5 or 10# each lift. Team order stayed the same, but once you missed a lift, you were done.

Michelle set a PR with 135#, then Breanne was out after making a 155# PR. Casey and I had hoped to finish and our timing couldn’t have gone any better. We both finished off the ladder by making 250# PRs, the only team to have 2 guys finish. We took first place in the event!

Event 2: WOD Relay

Each team member completed:
2 Rounds

  • 10 Plate Burpees
  • 8 Pull-ups
  • 6 Clusters (65/95#)

We rocked this one too, taking 3rd place.

Event 3: Run, Row, DU

  • Run 800m as a team
  • Each team member must complete a 300m row, while 2 other members hold a plank, and one rests
  • One attempt at a max unbroken set of DU in a 1:00 time window. Each rep, subtracts a second from overall time

We took 2nd place on this event, only getting beat out by a team that had 4 people just kill the DU. I hit a set of 55 and was pretty happy with that.

We ended up with 6 total points, second had 11, and two other teams tied with 12 points. Long day, with a lot of time out in the sun, but it was a blast.

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Ready for Sunday

I was worried I’d wake up and barely be able to move today. My body was pretty trashed yesterday after the strongman circuit. Also surprised I didn’t get sore from the 140+ wall balls after 10 sets of 3 back squats. Something must be working. In at 10am today.

Warm-up

5:00-10:00 DU

Strength

Bench press today. Warmed up with 5 @ 135#, 3 @ 185#, and 2 @ 205#. Then did seven singles with 225#, resting about 60-90 seconds between each one. Right arm was still going out on some of them, but I got every rep in. Haven’t benched that much since I set my 235# PR back last year.

Olympic Lifting

Did the jerk footwork drill for a while and then went into some jerk balances with 95#. Did about 4 sets of 2 and then a set of 4 I think. Moved to C&J from there, doing 4 doubles with 135# and a double with 185#. Legs feeling fatigued from the last two days.

WOD

Wanted to try out the 2nd event for the competition this Sunday to get a feel for the pace of it.

3 Rounds

  • 10 Plate Burpees
  • 8 Pull-ups
  • 6 Clusters (95#)

I kept a steady pace through each round, right at about 1:30 per round. Finished in 4:29. Could probably go a little faster in competition, but felt like solid work. Everything was unbroken, but I did drop the bar after 3 clusters in the last round; didn’t stop though.

Kind of a lighter  and less intense day, but it was needed. Took my time and was there almost 2 hours.

Back To It

Had an epic weekend attending the Central East Regionals in Columbus. I’ll have more to say in a few days. Went it at 5pm tonight and stayed after for some extra fun.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 50 Jumping Jacks
  • 50 Butt Kicks
  • 50 High Knees
  • 50 Mountain Climbers

Strength

Back Squats!

  • 5 @ 45#
  • 5 @ 135#
  • 3 @ 185#
  • 3 @ 225#
  • 3 @ 255#
  • 3 @ 275#
  • 3 @ 285#

Felt solid today, especially after sitting in stadium seating and standing on concrete all weekend, plus about 10 hours of driving.

WOD

10 Rounds

  • 2 Power Cleans (205#)
  • 1 Push Jerk (205#)
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

I didn’t rush myself on the cleans and jerks because I didn’t want to fail and I wanted to be able to put a little effort into technique while doing them. Started out hot with only 1:17 for the first round. Too fast. Finished in 21:07.

Finisher

Picked up a S-35E Rogue “E” Sled this weekend and put it to use today. Did some sled drags forward and backwards, starting with 135# loaded on and up to 180#. Then did some sled arm pulls.

It felt so good to workout after 3 rest days and eating all kinds of awesome food and desert and drinking plenty of beers.