Tag: Ring Row

DT Struggles

Legs felt tired last night after the running workout. Felt pretty good this morning though.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Reverse Hypers (140#)
  • 3 Sets
    • 5 Ring Rows
    • 5 Clean Thrusters (45#)
    • 30 Double Unders

Conditioning

“DT” – 5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 Push Jerks (155#)

Had been over a year and a half since I did this one. Old PR was 10:35. My plan was to try a new strategy of doing all 12 deadlifts and getting 5 cleans before dropping the bar. Then the final 4 cleans and the jerks. Followed it in the first round and it was way too fast. I think I was done at 1:07. I think the second round I did 11, 1+5, 4+6. Round 3 was the same or maybe 11, 1+4, 3, 2+6. I remember being done at about the 5 minute mark. Then the last 2 rounds were slow with too much rest. In round 4 I even dropped the bar with 2 jerks to go. Ugh! Finished at 10:02 for a 33 second PR.

The worst part for me, by far, are the hang cleans. They get so damn heavy and destroy me. Not so good when the final 2 rounds take just as long as the first 3. 😦

Accessory

4 Sets

  • 8 Pendlay Rows (115#)
  • 8 Good Mornings (115#)

Midline

6 Rounds

  • 20s Hollow Rocks
  • 20s Rest
  • 20s L-hang (knees up)
  • 20s Rest

Felt the burn. I have to do hangs due to my shoulder; L-sits on the rings don’t feel so good.

These last two weeks have been horrible from a diet perspective. I’ve been getting take-out every meal. Got lazy after Murph and I’ve been busing finishing up a bunch of projects at work before I go on my sabbatical. Had been avoiding the scale, so was scared to step on it this morning, but figured I should before I go on my trip. Was very surprised to see I was still under 204#. Winning! Looking forward to getting back on track when I get home from Washington, D.C. I can tell I’m not feeling as well or recovering as well with all of the junk and who knows what my macros look like.

Lift Like A Woman

Yesterday I walked 18 holes of golf for the first time this year. The app I use to track my game said it was about 6.25 miles. My back likes to act up sometimes on the course, probably from all of the twisting and how hard I swing. I did a ROMWOD before heading to bed.

This morning I was planning to do some light snatches every 30 seconds to get in reps. Then they announced a couple of Regional workouts and the snatch ladder looked fun, but at the women’s weights!

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Reverse Hypers (210#)
  • Snatch
    • 3×45#
    • 3×95#
    • 3×115#

Weightlifting Conditioning

2016 Regional Event #1 (women’s weights)

Squat Snatch

  • 10×135# by 2:00
  • 8×145# by 4:00
  • 6×155# by 6:00
  • 4×165# by 8:00
  • 2×175# by 11:00

With the one miss at 165# it took me 9:11. I was taking my sweet ole time changing the weights because I needed the breather. I had about 30 seconds to spare after the first 3 weights, but the miss set me back on the 4th. I was happy to finish and make all of the time splits. Can’t wait to see a bunch of fit women destroy this!

Here is Rich doing the workout in 6:09. Looks so easy.

Needless to say, I skipped the class warm-up and tried to catch my breath.

Strength

E2M – 6 Sets

  • 9 RDL (185#)
  • 8 GHD Sit-ups (20#)

Was feeling tired from the snatches, so I only did 8 reps on the GHD. Warmed up with 9×45# and 6×135# I think. I’m getting low on the RDLs right away now with my hamstring flexibility improvements. Maybe need to start standing on plate.

Gymnastics

8:00 EMOM

  • 7 Ring Rows (feet elevated)

Conditioining

  • 2 Mile Run

Knew it wasn’t going to be anywhere near my PR time, but I felt much better than I have during the slow 3 mile runs I’ve been doing. I wouldn’t call it anything near a 100% effort either. Took me 17:07 with mile splits of 8:43 & 8:24. My average heart rate was 156 compared to sub-130 on my slow runs. Just gotta keep running and it’ll improve.

I’ll do some ROMWOD tonight.

Still No Strict Pull-ups

Feeling a little fatigued this morning.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 15s Bar Hang
    • 10 PVC passes
    • 10 Squat Jumps
  • 8 Shoulder Press (45#)
  • 6/6 OH Reverse Lunge (45#)
  • 8 Shoulder Press (75#)
  • 6/6 OH Reverse Lunge (75#)

Strength

E3M – 6 Sets

  • 8 Shoulder Press (95#)
  • 6/6 OH Reverse Lunge (95#)

Last two sets got rough with all that time overhead.

Gymnastics Strength

E2M – Ring Rows (4 Sets, feet elevated)

Start with a max reps set and then the other 3 sets are at 50% of that number. I got 16 so my drop sets were 8s. Tried to do strict pull-ups while warming up and still a no-go for my shoulder. I was able to do a couple of chin-ups, but still don’t feel the greatest. I’ll keep resting it and working on rehab stuff. :-/

Conditioning

  • 5-4-3-2-1 Cleans (165#)
  • 5-4-3-2-1 Deadlifts (165#)
  • 10-8-6-4-2 Pull-Ups

My goal was to pick a challenging weight to go unbroken. Original thought looking at this workout was 185, which I think is doable, but would require more rest between the pull-up bar. I did everything unbroken with 165# even going straight into the deadlifts with my hook grip, which sucked and made holding the bar for pull-ups more challenging. I had to do kipping because butterfly make it feel like my shoulder is going to fall off. Finished in 3:26. Should have moved faster between barbell and rig and back.

Did Crossover Symmetry Iron Scap and will hit ROMWOD tonight.

Minty

My outer pecs are sore, but I started feeling it yesterday morning so maybe it was from the front rack carry on Sunday. In for 9am again.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 10 Goblet Squats (44#)
    • 15 Hollow Rocks
    • 150m Row

I actually got on the Air Dyne for 2 of the sets and went about 30-35 seconds.

Strength & Gymnastics

E2M – 5 Sets

  • 9 RDL (165#)
  • 30s HS Hold

Did a little extra credit by adding the handstand holds.

5:00 EMOM

  • 8 Ring Rows (feet elevated)

Shoulder still doesn’t like strict pull-ups so I went with the ring rows. Not easy.

Conditioning

6 Rounds

  • 200m Run
  • 15 American Kettlebell Swings (53#)
  • 10 Ring Dips

I always start out running too fast and then slow down a ton. Swings were no issue going unbroken. Haven’t done ring dips in a long time, which were the limiter (along with the run) in this workout. Started 5-5 for 2 sets, then 5-3-2, then 2 sets of 4-3-3, and maybe 6-4 on the last set. Finished in 13:58.

Did Crossover Symmetry Recovery before leaving the gym and will hit some ROMWOD tonight.

mint-choc-chip-combat.jpg

In the evening I decided to hit a max set of unbroken push-ups since Kill Cliff is doing a fundraiser and donating 10¢ per rep to the Navy Seal Foundation.

I could feel the ring dips from this morning in my shoulders right away. Managed to knock out 55 reps before stopping, only 5 shy of my best.

Much Improved

My hip started feeling a better last night. I could barely get out of the car during the day. Waking up it was like night and day from yesterday morning. I could actually shower properly and get dressed without having to lift up my left leg with my arms to put on pants and socks. Still don’t quite have full range of motion back but it’s a big improvement over yesterday. Looks like it probably wasn’t an impingement, which is great news!

I went in early to do some extra warm-up work and get in the programmed warm-up so I could help out everyone when they did it since there were some things we haven’t done before.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • Tricep Openers (10# DBs)
    • Hip Impingement Corrective Exercises
      • 10/10 Sidelying clam (small red band)
      • 10/10 Sidelying hip abduction
      • 10/10 Donkey kick
      • 10 Bridge
  • 3 Sets
    • 5/5 Bar Taps (tight, dynamic)
    • 5 ATYs (5# plates)
    • 5 Wall Squats

Those The Hip Impingement Solution – Juggernaut seem to be helping more than anything else.

Gymnastics

4 Rounds

  • 5 T2B
  • 5 T2B
  • 5 T2B
  • 1:00 Rest

It’s a quick drop from the bar, take a few seconds and get back on. I should have tried sets of 6, but I haven’t been on a bar in 2 weeks.

Accessory

5 Sets

  • 8 Ring Rows (feet elevated)
  • 20s Hold Bottom of Push-up
  • 12 Bicycle Crunches (w/ 2s pause)

Left shoulder felt good on the ring rows. I think the rest and hitting more Crossover Symmetry is paying off.

Conditioning

20:00 Aerobic Circuit

  • 20s Bar Hang (engage scaps after 10s)
  • 12 Walking Lunges (gather feet)
  • 2/2 Turkish Get-ups (35#)
  • 8 Pause Air Squats (2s bottom)

Maybe a little on the easy side, but that’s fine for this type of work. Good for recovery and worked a lot of mobility and stability areas where we see issues in CrossFit.

Finished up with Crossover Symmetry Recovery.

Thrust It

Finally over the soreness from 16.4. Went to the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus
  • Arm Circles
  • Shoulder Across Chest Stretch
  • Air Squats
  • High Knees
  • Zombie Kicks

Strength – Shoulder Press

  • 6×45#
  • 6×75
  • 6×95
  • 6x6x115

Conditioning

10 Rounds

  • 3 Power Cleans (135#)
  • 5 HR Push-ups
  • 8 Wall Balls (20#, 10′)

Didn’t push the pace though Bryan seemed to think I did. :-/ Finished in 9:17.

Accessory

4 Sets

  • 5/5 Kroc Rows (53#)
  • 5 Ring Rows

Yes! Able to do Kroc rows again without any pain in my shoulder. Kept it light though.

Lifting – Thruster

Wanted to get in some heavy-ish cleans after class in case we have a max of some sort as part of 16.5. Didn’t really want to jerk, so figured I’d thruster them.

  • 2×185#
  • 1×207
  • 1×218
  • 1×233
  • 1×244
  • 1×253 (PR)

The boys were already over 200 so I jumped in and worked up fast. They were combining pounds and kilos on the bar which is always confusing.

I was actually feeling more tired than I expected from the workout. 80 wall balls will get you no matter what. Made the 3# PR, so called it good even though I had been thinking about continuing with cleans after I hit a big thruster.

Sweat It Out

Wasn’t sure I’d make it to the 10am when I woke up, but I did. Couple beers do me in these days. #weaksauce Felt better after an hour and made it in. My back feels fine today but my ass and hamstrings are sore. Shoulders are a little tight too.

Strength

  • 2 Shoulder Press
  • + 2 Push Press
  • + 2 Push Jerk

Felt weak for sure. Went 45-75-95-115-135-145-155#.

Conditioning

7:00 AMRAP

  • 5 Push-ups
  • 5 Power Cleans (115#)
  • 5 Box Jumps (24″)

Cruised through at an easy pace and finished 7 rounds plus the push-ups and cleans.

Gymnastics

E30S 5:00

  • 5 Ring Rows

Pretty excited when I tried a couple and could actually do them! Haven’t been able to any pulling like that in months with this shoulder.

Extra

  • 1,000m Row

Easy pace. Finished just under 4:00.

Glad I made it in. Feels good to have moved and worked up a little sweat.

Wall Ball Squats

Woke up again! Went to the 9am.

Warm-up

  • Bottom Squat Hold
  • Ring OH Stretch
  • 10 Good Mornings (15#)
  • 10 Back Squats (15#)
  • Calf Stretch
  • 10 OHS (15#)

Strength: Overhead Squats

3-3-X-1 Tempo

  • 3×45#
  • 3×95#
  • 3×115#
  • 3×135#
  • 3×155#
  • 3×175#

The closer grips are feeling better and better. Empty bar with a jerk (or even closer grip) is no issue now.

Conditioning

10:00 AMRAP

  • 5x
    • Wall Ball (20#, 10′)
    • Goblet Squat (20#)
  • 15 Russian Kettlebell Swings (70#)
  • 30 Double Unders

The double squat wall balls (not 2-for-1s) were a little confusing. I think I did an extra squat on the 5th “rep” a few times. Kept a pretty steady pace. Missed a few times on dubs. Finished 6 rounds plus the wall ball squats and swings. Picked up the rope but didn’t have time to get any.

Accessory

5 Rounds

  • 10 Decline Push-ups (16″)
  • 6 Ring Rows

All unbroken sets and unbelievably no struggle.

Back to the gym around 6pm

Rowing WOD Week 13 Session 2 – Engine

  • 300 cals at 20s/m
  • 5:00 Rest
  • 200 cals at 22
  • 4:00 Rest
  • 100 cals at 24
  • 3:00 Rest
  • 50 cals for time

Results:

  • 18:40 – 4,616m – 962cal/hr
  • 12:14 – 3,057m – 979cal/hr
  • 5:54 – 1,509m – 1009cal/hr
  • 1:32 – 537m – 1847cal/hr

The distances all include some run off after finishing since there isn’t a way to set a calorie workout on the Concept 2. Total comes to 9,710 meters for the session. In the 50 calorie row I started out holding over 2,000cal/hr through 30 but the burn started to kick in and I was losing power. Not sure why I didn’t think to kick in for a sprint in the last 10 calories or so like I would try to in a distance sprint. Felt pretty smoked after that but would have been a decent 500m time after having spent 36+ minutes on the rower.

Wall Ballin’

We finally were able to get in our end of the year golf tournament yesterday. Long day on the course playing 27 holes. Was pretty exhausted last night and slept in this morning, so went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • Bottom Squat Hold

Strength: Front Squats (22X0 Tempo)

  • 6×45#
  • 4×135#
  • 2×185#
  • 2×205#
  • 2×225#
  • 2×235#
  • 2×245#
  • 2×255#

Gymnastics

4 Sets

  • 7 Ring Rows
  • 1 Muscle-up
  • 4 Ring Dips (strict, after MU)

Conditioning

  • 4:00 AMRAP
    • 5 Power Snatch (115#)
    • 5 Burpees Over the Bar
    • 10 Wall Balls (20#, 10′)
  • 2:00 Rest
  • 2:00 AMRAP
    • Wall Balls (20#, 10′)

Went unbroken on all movements in the 4 minutes with touch-n-go snatches. Finished 3 rounds plus 2 more snatches. Glad I decided to go with 115 because 95 would have been too easy. Good challenge. Went with sets of 32 and 17 for the wall balls, with rep #50 in the air as time ran out, so only 49!

Home From the Games

What an awesome time at the CrossFit Games! I’d definitely make the trip again.

2015-CrossFit-Games

Haven’t done anything since last Wednesday morning before flying out. Slept in this morning, so made it for the 4:30 class.

Strength

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 2×145#
  • 1×155#
  • 1×165#
  • 1×172.5#
  • F @ 177.5# (PR attempt)
  • 1×175# (PR match)

I’ll take it! Missed lower than this a couple of weeks ago or maybe it was even last week.

Accessory

5 Sets

  • 8 Ring Rows (Feet on box)
  • 5 Ring Dips (strict)
  • 20 Russian KBS (53-62-70-70-70#)

Sweating my ass off!

Conditioning

8:00 AMRAP

  • 5 Clusters (75#)
  • 8 Push-ups
  • 30 DU

Kept it light so I could keep them unbroken. Still got winded like crazy. Finished 6 rounds plus 5 more reps.