Tag: Reverse Hyper

Laboring

One class at 10am for the holiday.

Warm-up

  • 2×10 Reverse Hyper (160#)
  • Bottom Squat Hold
  • Shoulder stretching
  • Barbell warm-up with 45-95#

Conditioning

  • 800m Run
  • 30 Squat Snatch (95#)
  • 400m Run
  • 30 Hang Squat Clean (95#)
  • 200m Run
  • 30 Back Squats (95#)
  • 400m Run
  • 30 Push-ups
  • 800m Run
  • 30 Pull-ups

This is a memorial WOD for a coach at a box in Kentucky that recently passed away. Got nasty real quick with those squat snatches. I started off with 2 triples and then switched to singles the rest of the way. I was wondering what was taking people so long to do their 400 until I went out and started mine. Legs didn’t want to move. I could have walked it faster. I did the cleans in five sets of 6 without much trouble. Really slow on the 200. Didn’t put the bar down for the back squats and then even slower for the 400 meters. Fives on the push-ups and it was a nice rest for the legs. Was able to go a little faster for the 800 and finished up with sets of 5 pull-ups at a time with a quick turn-around. Finished in 30:20. It’s embarrassing how bad my running has become when I’m tired. :-/

becky-memorial-wod

Pre-Labor

Glad I took it easy yesterday.

Warm-up

  • 3×10 Reverse Hyper (160#)
  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Shoulder Stretching

Accessory

6 Sets

  • 3 Weighted Pull-ups (35-40-45-50-50-50#)
  • 10 Decline Push-ups (2×12, 4×16″)

Can’t remember the last time I’ve done a weighted pull-up. Seemed harder than it should have been. The push-ups weren’t very hard, but something different.

Weightlifting

E2M 20:00

  • Power  Snatch
  • Hang Squat Snatch
  • OHS

Warmed up with a little work at 45-75-95#. Started with 105# on my first set. Increased by 10# up to 155#, then 160#, and finally the final 3 sets with 165#. Bringing the bar back down and getting a solid grip on it for the hang snatch was probably the hardest part; really felt it in that thumb area. I think the tempo overhead squat work is helping already. Felt more comfortable in the bottom position and the OHS felt like butter.

Conditioning

  • 200m Run
  • 40 T2B
  • 200m Run

Quick one. I went with sets of 5 toes to bars without much rest between, which served me well up until the final 5 reps where I went 1-2-2 I think. Finished in 3:38 with enough in the tank where I could still run hard the 2nd time around.

Midline

4 Rounds NFT

  • 30s Hollow Hold
  • 50 Double Unders

First hold was rough but was able to do each one without breaking. Each set of dubs were done unbroken too. Rested about 60-90 seconds between rounds. Abs are pretty sore from the weighted GHDs yesterday.

Got in some solid work but nothing crushing. Will be thankful for that with the workout that is planned for tomorrow.

Only 1:00 Rest

Sore in a few places from the last couple of days. Deadlifts got my hamstrings, both days got my shoulders, all of the pressing yesterday got my traps, and I think the heavy squats followed up by the set of 35 squats in the metcon got the rest of my legs. Went in around 5pm to get in my rowing.

Warm-up

3 Rounds NFT

  • 10 Reverse Hyper (160#)
  • 1:00 Air Dyne

Row: Power Intervals

  • 1:00 @ 24 s/m
  • 1:00 Rest
  • 1:00 @ 26
  • 1:00 Rest
  • 1:00 @ 28
  • 1:00 Rest
  • 1:00 28+ (must be rowing full length)
  • 1:00 Rest
  • 1:00 Flat-out (full length not required)
  • 15:00 Rest then repeat

Oh my! From 2 minutes of rest, to 1:40, to 1:20, and finally down to a minute. Big improvement during both sets on the 24-26-28, but I had no power left for the final 2 minutes of each set. I was still able to set a new best for the first set and total though. Total of 3,181 meters this week, up from the first week of 3,088, the second week with 3,166, and last week with 3,174. Same work time every week just less rest between each minute of work. I stuck to the same 15 minutes of rest between sets, which was definitely needed.

Pretty sure this is the first week where my pace/500m has actually gotten slower in the final minute. In the first set I actually kind of stopped for a second or two before I slapped myself and kept going. So much lactic acid build up after the first four minutes.

rowing-wod-w5s2

Next week is a retest so I’m excited to see where I’m add. Should see a nice improvement if this power intervals are any indication. Timing is good too since I’ll need to get in the Team Series workouts.

I think tomorrow is going to turn into a light day instead of going to the 10am class. Feeling a little rough from this week and don’t want to go into testing and the Team Series beat up.

Gold Star

Had taken the day off work to play our end of the year golf tournament. We only got through 7 holes before storms rolled in and it rained all day. So back home and worked out in the garage before 5pm.

Warm-up

  • 3×10 Reverse Hyper (180#)

Was pretty easy to setup and take down my contraption.

Strength: Safety Bar Squats

  • 10×65#
  • 6×135#
  • 3×185#
  • 3×225#
  • 3×245#
  • 3×255#
  • 3×265#
  • 3×275#
  • 3×285#
  • 3×295#

Lifting shoes but no belt. Second to last rep was a struggle so I started thinking too much and made my final rep pretty squirrely.

Warmed up for the metcon with 5 shoulder press + 5 overhead squats with 45# and 95#.

Conditioning

  • 10 Shoulder Presses (115#)
  • 15 OHS
  • 20 Push Presses
  • 25 Front Squats
  • 30 Push Jerks
  • 35 Back Squats

Same bar and load for each movement. One of my favorites to come back to because it tests you in many different ways. I’ve done it three times now, getting better each time.

  1. 4/15/13 – 14:03
  2. 7/21/14 – 13:34
  3. 9/3/15 – 10:33

Over a 3 minute improvement in the last year! I went 7 shoulder press, 3 presses then on to my back and in to 9 overhead squats, and then finished the last 6 OHS. Push presses were done 9-6-5, front squats 10-10-5, push jerks with 3 sets of 10, and didn’t put the bar down for the 35 back squats. Tried not to rest too much when I dropped the bar in between sets.

Jumped on the Air Dyne for a very easy 10 minutes to flush out the legs.

Check out some CrossFit elite doing this one…

Push It

In bed early. Not a fan of this heat wave. Bring back the 70s. Made it to the 9am class.

Warm-up

  • Bottom Squat Hold
  • 2×10 Reverse Hypers (210#)
  • 10 Air Squats
  • 10 Good Mornings (45#)
  • 5 Burpees
  • Deadlift
    • 6×155#
    • 5×205#
    • 6×245#

Strength-ish

12:00 EMOM (alternating)

  • 6 Deadlifts
  • 6 Burpees

I went 275# for the first 3 sets, 295# for 2 sets, and 325# for the final. No belt. Felt good.

Accessory

4 Sets

  • 8/8 Kroc Rows (70#)
  • 8 Barbell Curls (75#)

Little heavy for the curls, but tried hard not to cheat the reps. By this point I was nearly soaked with sweat already.

Conditioning

  • 3:00 AMRAP
    • 8 Thrusters (95#)
    • 8 Push-ups
  • 2:00 Rest
  • 5:00 AMRAP
    • 8 Wall Balls (20#, 10′ target)
    • 8 OH Lunges (45# plate)

Push, push, and more push! I couldn’t do push-ups after the thrusters. Struggle-bus through 3 rounds plus 12 reps. Arms didn’t want to work going into those first wall balls. Lunges were in done in place. Got through 5 rounds plus 6 reps.

On Target

Felt fatigued this morning, especially in the lower body. Skipped out on CrossFit in the morning. Between golf and mowing the lawn, went over 11.5 miles on foot yesterday according to the iOS Health app. I think it had a cumulative effect in addition to the weekend workouts.

2015-08-31-on-foot

Made it to CFi in the afternoon when I needed a break from work.

Warm-up

3 Sets

  • 10 Reverse Hyper (210#)
  • 1:00 Air Dyne (AD2)

Row: Pacing & Engine

  • Interval 1
    • 4:00 @ 20 s/m
    • 4:00 @ 22
    • 2:00 @ 26
    • 2:00 @ 28
  • 6:00 Rest
  • Interval 2
    • 4:00 @ 22
    • 3:00 at rate 24
    • 2:00 @ 26
    • 1:00 @ 28
    • 1:00 @ 28+ (full length)
    • 1:00 flat-out

Final week before retesting. This was a challenging upgrade to the pacing workouts. Starts to converge on the power intervals at the end. The 4 s/m jump in the first set was interesting. Bumped up the pace @ 20 strokes/min right out of the gate and increased from there. Wasn’t too bad. Looking back I’m a little surprised to see how consistent my pacing was and how I was damn near spot on with the 2 second change for every 2 strokes per minute. Must be getting a lot more comfortable in the seat. The end of the 2nd twelve minutes was pretty damn tough. Went a total of 6,221 meters.

rowing-wod-w5s1

Ruck Funning

Nice relaxing morning before hitting the gym.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (140#)
    • 1:00 Air Dyne
  • Bottom Squat Hold
  • Cleans
    • 5×45#
    • 3×95#
    • 2×135#
    • 2×165#

Conditioning

  • 800m Run
  • 5 Squat Cleans (205#)
  • 600m Run
  • 10 Squat Cleans (155#)
  • 400m Run
  • 15 Squat Cleans (135#)
  • 200m Run
  • 20 Squat Cleans (95#)

Felt fine on the 800 but the rest of the runs were slow once my heart rate jacked up after those first 5 cleans. I just can’t seem to get my breathing under control and push the pace. I had no problems on the barbell, able to do pretty quick singles through the first 3 bars. The sets of 10 and 15 were a bit of a grind and burned the legs. With 95# I went 5-5-6-4 touch-n-go to finish at 19:02. Walked a 200 to recover.

Accessory

24:00 EMOM (alternating movements)

  1. 30s L-sit
  2. 8/8 Single Leg RDL (53-53-60-60-70-70# KB)
  3. 3 Wall Walks
  4. 10 Barbell Curls (45#)

Harder than expected. I had a good sweat going throughout. I broke up the 4th and 5th L-sits into 2 sets.

Quick recovery and hit up the Adventure Park in the afternoon. Use that fitness!

Match Game

Went to bed early so I could get a solid 8+ hours and actually woke up even later than I’d like. Walked into the gym a couple of minutes late for 9am.

Warm-up

  • PVC Pass-thrus
  • Bottom Squat Hold
  • Shoulder stretching

Strength – Shoulder Press

  • 10×45#
  • 5×75#
  • 3×95#
  • 3×135#
  • 1×145#
  • 1×155#
  • 1×165#
  • 1×170#
  • 1×175# (PR match)

I thought I missed 175 last month but it was actually a PR attempt at 177.5 that I missed. Grrr! Now I’m mad I didn’t look before so I could attempt that PR again today.

Apparently we were supposed to do push press max though. I thought it was odd we maxed out 2 months in a row on this.

Conditioning

  • 10:00 AMRAP
    • 12 Burpees
    • 4 Bear Complex (95#)
  • 4:00 Rest
  • 6:00 AMRAP
    • 8 Deadlifts (95#)
    • 20 Sit-ups

A grind for those 10 minutes. I started out at a comfortable pace and dropped every rep of the bear knowing it was on the long side for those two movements. Finished 5 rounds plus 12 burpees. Thought about increasing the weight for the deadlifts even though it was programmed to use the same weight. Don’t really ever do super light deadlifts, so I stuck with it. It was pretty much a sit-up workout. Started to feel my upper abs in the 4th round. Finished 6 rounds plus 6 deadlifts.

Warm-up

3 Rounds

  • 1:00 Air Dyne
  • 12 Reverse Hyper (210#)

Row: Pacing & Engine

  • Interval 1
    • 3:00 @ 20 s/m
    • 3:00 @ 22
    • 2:00 @ 24
    • 2:00 @ 26
  • 5:00 Rest
  • Interval 2
    • 2:00 @ 22
    • 2:00 @ 24
    • 2:00 @ 26
    • 2:00 @ 28
  • 5:00 Rest
  • Interval 3
    • 3:00 @ 24
    • 3:00 @ 26
    • 1:00 @ 28
    • 1:00 @ Max speed with full length rowing

Week 4 begins. I figured even with the higher intensity I’d try to increase my pace/500m a little over what I’ve been doing for the corresponding stroke rates during these sessions. Worked out well. Total of 6,715 meters for the session and 21 extra meters on the 2nd interval compared to the same 8 minute breakdown last week, though it was 3rd then. Really happy with how I was able to nail the stroke rates and keep right around a 2 second change for every 2s/m.

rowing-wod-w4s1

Strength: Push Press

Was nice and warmed up so I jumped in with Weston.

  • 5×115#
  • 3×135#
  • 3×155#
  • 1×175#
  • 1×195#
  • 1×215#
  • 1×230#
  • 1×245# (PR)

There, got that PR for the day! 🙂 Normally I don’t like to make such big jumps towards the end, but it worked out for this.

Out Front

No golf today since I had work to get done this morning. Out in the garage around lunch.

Warm-up

3 Sets

  • 10 Reverse Hypers (180#)
  • 1:00 Air Dyne (AD2)

Strength

Safety Bar Squats

  • 10×65#
  • 5×115#
  • 5×155#
  • 5×205#
  • 5×235#
  • 5×245#
  • 5×255#
  • 5×265#
  • 5×275#

Finally made time to use the new bar. Completely different feel to it with the weight so far forward. Really had no idea what I’d be capable of. Wasn’t easy at the end but I didn’t want to push it too hard. Wore the belt for at least 3 sets I think.

ss-yoke-bar

Accessory

Messed around on the peg board with a few attempts at climbs, some static holds, and negatives.

Decline DB Bench Press

  • 10×25#
  • 10×35#
  • 10×45#
  • 10×50#
  • 10×50#

Easy, but 50# is the heaviest I can go with my adjustables.

Single-leg RDL

  • 8/8 x35#
  • 8/8 x45#
  • 8/8 x50#
  • 8/8 x50#
  • 8/8 x50#

I suspect my back tweaks are partially due to a deficiency in my hamstrings so I’m finally going to put a little focus on them each week. Held a single DB in one hand on the same side as the leg in use.

That peg board has my upper arms and back feeling jacked.

Power Rowing

Played 18 last night and this morning, but rode a cart both rounds. Took a little nap before heading to the gym before 7.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • Crossover Symmetry Activation

Strength

OHS (33X3 tempo)

  • 3×45#
  • 3×65#
  • 3×85#
  • 3×105#
  • 3×115#
  • 3×125#
  • 3×135#

I’ve been wanting to do these for the last couple months since my overhead squat has been in the shitter for the last 2 years. My shoulder stability hasn’t felt very good lately for a lot of movements. I started out with a jerk grip at 45#, and slowly moved my hands out each set until I was in my normal snatch grip for the final set.

Rowing Power Intervals

  • 1:00 @ 24 s/m
  • 1:40 Rest
  • 1:00 @ 26
  • 1:40 Rest
  • 1:00 @ 28
  • 1:40 Rest
  • 1:00 28+ (must be rowing full length)
  • 1:40 Rest
  • 1:00 Flat-out (full length not required)
  • 15:00 Rest then repeat

Same idea as last week, but 20 seconds less rest between intervals. Not sure what I was doing last week, but I was much faster in the first 4 of each time through and still able to hold on pretty well for that final one. Total of 3,166 meters this week compared to 3,088 last week. 26 s/m felt really good last week and still felt good today, but 28 s/m felt ever better.

rowing-wod-w3s2

I planned on some accessory work after, but I was spent.