Push Press

Lighter Reps

Went in for the 9am. Warmed up my shoulders with Crossover Symmetry Activation.

Strength

Shoulder Press

10×45#
5×75#
5×95#
3×125#

Figured I’d wait to use the legs until I needed to. Build more upper body strength through the warm-up sets.

Push Press

3×155#
3×175#
3×195#
E30S 5:00 (10 sets) – 1×215#

Rough going on those 10 singles.

Gymnastics

E30S 5:00

2 MU

E30S 5:00

5 HR Push-ups

Conditioning

15-12-9

C&J (95#)
Ring Dips

Thrusters were programmed in the workout, but I’m still staying away from squats, so I did clean & jerks instead. Most reps were actually a push press. All sets were unbroken. Went 5-5-5, 4-4-4, and 5-4 on the ring dips and finished in 5:23. Not so fun doing the ring dips after all the muscle-ups and push-ups fried the needed muscles. It was fun doing some C&J at a lighter weight for a change of pace.

I rested a little and then stuck around to get in some more work since my Air Dyne is still broke and it’s so damn cold out I don’t feel like warming up the garage later. Nice to be done for the day too.

20 Rounds
Air Dyne (AD2)

30s @ faster than 10:00 pace (>80 rpm)
30s slow

I was going 85 rpm and higher every round. Racked up 515 calories and went 6.76 miles. Did Crossover Symmetry Recovery before I left.

Midline

Took a break from work in the evening and knocked out some planks. Did these on my elbows because after the workout this morning my shoulders and wrists didn’t need the extra strain that comes from doing them on your hands. After seeing Michelle hold a 6 minute plank without even struggling, I’ve become a little obsessed with these. Body size probably helps her a lot because I start shaking 45 seconds in. No excuses though! Improving core strength is never a bad thing.

2:15 Plank
3:00 Rest
2:00 Plank
3:00 Rest
1:45 Plank
3:00 Rest
1:30 Plank

Max Reps Set

Had a dentist appointment this morning, so went to the 5:30 class so I could squat with Alex.

Warm-up

3×10 Reverse Hypers (210#)
Bottom Squat Hold

Strength

Back Squat

10x20kg
5x60kg
5x90kg
3x105kg
3x117kg
3x133kg
6x149kg (PR)

Alex has been doing some cycles of 5/3/1, so I jumped in with his program since our squat numbers are really close. My goal was 6 reps since I did 5×325# about 2-3 weeks ago and that’s about 328#. Didn’t think I was going to make it about half way through. I lost my tightness on the 3rd rep and it was ugly. Concentrated harder and had to grind out that 6th rep, but made it! Estimates my 1RM at 380#.

Oh, I didn’t mention that I created a Rep Max Calculator site. Give it a try.

Accessory

6 Sets

5 Ring Rows
8 Push-ups

Did them pretty much back-to-back since I was catching up to the rest of class. Not hard though.

Conditioning

7 Rounds

3 Curtis P (95#)
6 Push Press (95#)
30s Rest

Hot damn! Shoulders were burning up in the 4th round. Had to drop the bar in the 6th and 7th rounds, but was averaging about 30 seconds per round until then. Finished in 7:14.

Well Rested

Needed that complete rest day yesterday, which was the first one in two weeks. I’d taken days with only some light cardio, but not any complete days off during that span. Was also in bed early last night for over 9 hours of sleep. 🙂 In for the 9am class.

Strength

Push Press

5×45#
5×95#
5×135#
5×155#
5×175#
5×185#
5×195# (PR)

My shoulders felt a little fatigued, which must be from Sunday. Pretty good speed through all of the reps, which felt good, especially for a 5# PR. Could have spent more time and gone heavier, but it would have been a struggle.

Accessory

4 Sets

10/10 Kroc Rows (62# KB)
10 HR Push-ups

Easiest the rows have ever been. I think the muscle-up pulldowns are paying off in multiple ways. Tried to be explosive on my push-ups since 10 is no problem.

Conditioning

21-18-15-12-9-6-3

Wall Balls (20#, 10′)
Sit-ups

No reason to break anything up here. Sit-ups are essentially a rest period in this workout. I started going for a pipe on the wall, which is probably a little more than 10.5 feet. Finished in 6:31. I wish I could figure out how to speed up my sit-ups and not slide backwards through a set.

Was nice to get out early so I had more time and energy for a second session. Out to the garage later in the day. Warmed up with 3:00 on the Air Dyne for 1.36km.

Air Dyne

6 Rounds

2:00 @ 120% of 10:00 max cals pace
1:00 Rest

The way I’ve been calculating percentages for AD work is flawed. I knew it seemed really high when 120% came out to 96rpm and it didn’t take longer than a minute at that pace to realize it would be impossible for 6 rounds of double that length. I took some readings of speed (km per hour) to rpms and will try to come up with something more useful. So, needless to say, my pace how a lot slower after round 1. My distances were 1.48, 1.4, 1.32, 1.29, 1.27, and 1.33 kilometers.

Update: After doing some speed to rpm calculations and looking at the average speed for my 10:00 PR, I’m not sure where to go. It says I averaged 38.8km/hr and 120% would be 46.6 which is about what I was trying to hit with 96rpm. My guess is that if there was a calories per hour number it would not follow a progression that the speed or rpms do, but on this cheaper model of the Air Dyne, who knows. The percentages less than 100% I’ve used seem to work fine, so I guess I’ll continue as I have been and when it’s over 100% I’ll just have to adjust and play a little guessing.

squat-deload

Back Squats

10×45#
5×95#
4x5x135#
5×165#
5×205#

Started focusing on exploding out of the hole and really using my hamstrings. No lifting shoes or belt again, but will go back to them for heavy lifting later this week.

Accessory

4 Sets

20 MU Pulldowns
15 Back Extensions (20# Vest)

Damn those last 5 pulldowns in each set were as struggle, even more so probably after having done the Kroc rows this morning. Good work though! Glad I bumped up from 15 per set for the challenge.

Sayonara 2014

Didn’t sleep well and I was feeling pretty rough when I rolled out of bed. Ran the 9am class.

We warmed up with a game of Rowling for something different.

2014-12-31-rowling

I did a cycle through with an empty bar and then with 95#.

25:00 AMRAP – Teams of 3

5 Deadlifts (115#)
4 Hang Power Cleans (115#)
3 Front Squats (115#)
2 Push Press (115#)

* One person does an entire round at a time, while the other 2 rest.
* If you don’t do your round unbroken everyone on the team has to do 3 burpees after you finish your round before the next person can start. Incentive for people not to go too heavy.

Felt good after getting moving. Michelle, her sister, and I got about 23 and a half rounds. I was last so did 23 full rounds. Glad I decided to go with 115# instead of 135#, which allowed me to bust ass. The burpee penalty worked; people picked appropriate weights, and no burpees were done.

I had planned on doing some intervals on the Ski Erg at night, but I was exhausted. With all of the lifting last night and over 300 reps with the barbell today, my body is tired!

It was a good close to 2014. I’m feeling good and am happy with the change to CrossFit Intuition in the middle of the year. Looking forward to the Open and getting fitter in 2015.

Schedule Change

I was planning to go to the 8am open gym and then to play some beach volleyball, but they changed the schedule starting this weekend. So I went to the 9am barbell class and then stayed for CrossFit right after.

Warm-up

Straight-arm Plank
5 Push-ups
Arm Circles
Shoulder opener up against wall
10 BTN Shoulder Press (45#)
10 Push Press (45#)
5 Shoulder Press (45#)
5 Explosive Push Press (45#)

3×95#
3×135#
2x3x165#
2x3x175#
3×185#
2×200#
2×215#
1×225#
1×230#
1×240# (PR)

BOOM! Another PR this week. Happy ThanksGAINing!

Snatch High Pulls

3×95#
3×135#
3×155#
3×175#
3×195#
3×215#

Hadn’t done those in forever.

Then right into the 10am class.

Warm-up

Jog
Dynamic Warm-up (Zombie Kicks, High Knees, Butt Kicks, Side Shuffle, Carioca
Partner Shuttle Sprints
Jog
Stretch

We split up into teams of 3.

5:00 AMRAP
1-2-3-4…

Deadlifts (143#)
HSPU

First person did the round of 1s, then the next person did the round of 2s, and so on. You could start a movement when the person in front of you finished their reps. Deadlifts had to all be unbroken. Pretty easy deadlifts for me. I went 3rd so did the rounds of 3-6-9-12. The girl behind me got through 13+5 and the other guy was on his 14 deadlifts.

7:00 AMRAP
Relay style, so one person does an entire round before the next person goes.

7 T2B
6 Thrusters (45#)
5 Plate Snatches (45#)

I went first and finished 3 rounds. The guy behind me got through the toes to bar and deadlifts before time ran out. Pretty easy for me. I actually think I would have finished more rounds doing it all alone.

Show Up

Went in for the 5:30pm class. Started with some bottom squat hold and stretching.

Warm-up

5 Shoulder Press (45#)
8 Front Squats (45#)
5 Shoulder Press (95#)
8 Front Squats (95#)
5 Push Press (135#)
8 Front Squats (135#)

Strength

12:00 EMOM

Odds: 4 Push Press (185#)
Evens: 8 Front Squats (185#)

Deadly! I was near failure on every set of push presses and the front squats were no joke. Felt like I got done with a WOD at the end I was breathing so hard and sweating my ass off.

Accessory

3 Sets

10/10 Kroc Rows (62# KB)
10 Ring Push-ups

Conditioning

5:00 AMRAP

8 KB Snatches (44#)
10 Sumo Deadlifts (44# KB)
12 Wall Balls (20#, 10′)

* 2:00 rest and then another 5:00 of the same thing starting where you leave off in the first AMRAP.

I had no sense of urgency, just kept moving at a slow steady pace. I did 3 rounds plus 8 snatches, 10 deadlifts, and 3 wall balls in the first half and finished with 7 full rounds plus 7 snatches overall.

Walked 200m outside since it was so nice out. After class I stayed for some extra work.

Weightlifting

5 Hang Muscle Snatches (45#)
5 Snatch Presses (45#)
5 Hang Muscle Snatches (65#)
5 Snatch Presses (65#)
5 Hang Muscle Snatches (75#)
5 Snatch Presses (75#)
5 Hang Muscle Snatches (85#)
5 Snatch Presses (85#)
5 Hang Muscle Snatches (95#)
5 Snatch Presses (95#)

I was dead after the workout and know I wouldn’t have the energy for anything explosive. The muscle snatches and presses were back to back so it got tough.

Back

Reverse Hyper

3x10x230#

Could feel my back tight from the class so figured these were a good idea.

I don’t know if yesterday took more out of me than I noticed or that the EMOM to start just completely wiped me out.

Short Week

Usually I take Monday off, but I’m heading up north this weekend so switching up my workout schedule a bit. Went to the 9am class.

Warm-up

We did a bunch of shoulder stretching stuff with a PVC pipe.

Strength

Shoulder Press

6×45#
6×95#
6×115#
6x6x132.5#

Accessory

3 Rounds NFT

20 Band Pulls (Yellow CS)
8 Scap Push-ups

Conditioning

5 Rounds

10 Front Rack Lunges (95#)
10 Push Press (95#)
5 Burpees

Round 4 of push presses was a battle, but I just couldn’t do it in round 5. Had to break that last set up into 5-5. Burpees were really slow throughout trying to give shoulders more rest. Finished in 6:47.

Extra

3x10x45# Wrist Curls

Dubs All Day

Needed that rest day yesterday. My legs are still sore, going on almost a week now. Busy day today, but in for the 9am class.

Warm-up

Bottom Squat Hold
20 Squat Jumps
Walking Hurdlers
Walking Zombie Kicks

Strength

Back Squats

10×45#
5×135#
5×205#
2×255#
2×265#
2×275#
2×285#
2×295#
2×305#
2×310#
1×315#
3x2x295#

Felt something coming up on that 315# and let out a big “Fuck!” Dropped weight and had no problem with three more sets.

Skill

1:00 of jumping practice for DU
DU work

I got unbroken sets of 39, 102, and 153! New PR!! I actually didn’t even miss on that last set. Had to stop because my shoulders were burning so much and I was starting to get the double under headache. 14 rep PR.

Conditioning

3:00 AMRAP

10 Back Squat (95#)
10 Push Press (95#)

1:00 Rest

3:00 AMRAP

10 Back Squat (75#)
10 Push Press (75#)

1:00 Rest

3:00 AMRAP

10 Back Squat (55#)
10 Push Press (55#)

I got 3+12, 3+1, and 3+14. Had to put the bar down once in the last two AMRAPs. Shoulders were smoked!

Morning Garage

Out in the garage around 8am.

Ski Erg

1000m (4:33.7)
Rest 1:00
800m (3:16.4)
Rest 3:00
1000m (4:27.4)
Rest 1:00
600m (2:25.8)
Rest 3:00
1000m (4:27.3)
Rest 1:00
400m (1:36.8)
Rest 3:00
1000m (4:23.4)
Rest 1:00
200m (0:48.2)

* 1,000s at moderate intensity (2,000m PR pace plus 10-15sec/500m)
* 800, 600, 400, 200 at hard intensity (2,000m PR pace plus 0-10sec/500m)

My goal pace for moderate intensity was 2:15 and I went for 2:00-2:05 for hard.

Midline

8 Rounds

15s Hollow Rocks
15s Rest

I got 14 every round. Felt much easier than the previous times I’ve done this.

Got in a little order from Rogue today, in which I picked up a set of the safety straps for my rack.

Went to the 5:30 class at CFi.

Warm-up

3x10x120# Reverse Hypers
Double Squat Jumps
Explosive Squat Jumps
PVC arm/back stretching behind back

Skill

Single Leg Standing Box Jumps

Had never tried these before. Pretty weird and different feeling. Started at 20″, then 24″, and slowly worked up from there. Hit 31.5″ on both legs and ended there. Will have to come back to these once in a while. Nice change from using both legs.

Conditioning

5 Rounds

5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
5 Burpees

I used 115# because I figured I’d be able to hold on to the bar through an entire round. Worked out too. I wouldn’t have made it with 135#. Finished in 6:49.

15:00 Row (easy)

Kept pace between 2:10-2:15. Went 3,383 meters.

Labor Day

Feeling a little tight this morning but nothing is overly or noticeably sore. Hit up the Labor Day 10am at CFi. “Do Work” on Labor Day, right?

Warm-up

Crossover Symmetry Activation
400m Run
Box Jump Drills

30:00 Partner AMRAP of “Jack”

10 Push Press (95#)
10 American KBS (53#)
10 Box Jumps (24″)

Decided to scale back from the Rx 115# done in “Jack” so that I wouldn’t have to break up the push presses. Partnered with Alex. He started and got through 12 rounds. I got 11+10 and was able to keep everything unbroken, actually getting faster and busting through the push presses in the later rounds. Watched the clock on a couple of my rounds and they were right around 1:00. That was a fun workout and we had a good turnout.

Labor Day 2014

Started to do some front squats after, but just wasn’t feeling it.

Front Squats

5×45#
5×135#
5×185#
5×225#

My shoulders need a rest day tomorrow.