Tag: row

30 Muscle-ups!!

Another frigid day in Michigan. Left the house for the first time in about 43 hours by going to the 4pm class.

Warm-up

  • 2 Rounds
    • 15 Jumping Jacks
    • 10 Groiners
    • 10/10 Arm Circles (Front/Back)
    • 10 OHS (15#)
    • 5 Broad Jumps
  • 3 Sets (45-75-75#)
    • 1 Snatch Deadlift
    • 2 Hang Power Snatch
    • 1 OHS
    • 1 Hang Squat Snatch
  • 5 Snatch Grip Deadlifts (75#)
  • 5 Snatch Pull (75#)
  • 5 High Hang Muscle Snatches (75#)
  • 5 Overhead Squats (75#)
  • 5 Hang Power Snatches (75#)
  • 5 Hang Squat Snatches (75#)

NCFit programming really likes the extended warm-ups!

Conditioning

15:00 EMOM (alt)

  • 7 Hang Squat Snatches (95#)
  • 25 Sit-ups
  • 15 cal Row

Felt really good again. I took the bar back down to my knees in the hang on each rep instead of trying to bounce because I like to hit my hips on the snatch. Took about 25 seconds each round. I was getting my sit-ups done in about 39 seconds, which seems much faster than I’ve ever done them. Might have to test 100 reps for time and/or Annie soon. I tried to stay around 1,500 cal/hour for the first four rounds and then went all out at 2,000+ for the last one.

Gymnastics

We had plenty of time left in the hour, but I planned to stay and get in volume work anyway.

E45S – 10 Sets

  • 3 Muscle-ups

After how good the eight sets of four felt in Sunday’s workout I was hopeful I could make it through all 10 sets. I’ve only ever done a 10 minute EMOM of 3 reps and it always got challenging near the end. Made every round unbroken and finished with 35 seconds left on that last round, so that’s a 30 muscle-ups time of 6:55. I’m pumped!! I think this is another example of how some things are much easier weighing 20 pounds less.

This is where the fitness level rankings on BTWB fail though. It gives me a level 68 for this effort because it’s only comparing my time to everyone who has entered a score for the workout. There are twice as many Rx scores as modified on BTWB, which is nowhere near representative of the CrossFit population. I bet less than 10% of CrossFitters can complete 30 muscle-ups, so the level should be up in the 90s, not a bullshit 68. 🤷🏻‍♂️

Recovery Row

My legs got really heavy last night from the workout but seem pretty good today. Yesterday’s workout was so similar to “Kelly” that I looked it up and was surprised to see I was actually counting macros for 5 months when I last did it. My goals back then were 270g of carbs, 90g of fat, and 200g of protein, compared to the 220-70-200 I’m doing now. That’s a big difference of 380 calories a day. I must have been basing my goals on a higher level of activity from the first edition of Renaissance Diet.

Just before 1pm I jumped on the rower.

Active Recovery

30:00 Row

At around the 20 minute mark I started to feel my ass, so I can’t imagine sitting in that seat for a marathon row. Did 6,863 meters. Always feels good to get negative splits.

Row out the Storm

Big storm dumping up to a foot of snow on us today. Good time to use my new rower, which I posted about over on nick.blog.

Conditioning

img_219815:00 AMRAP

  • 250m Row
  • 25 Push-ups

Picked this from the BTWB bodyweight fitness level workouts and thought it seemed familiar. Turns out back in October 2013 I saw it on CrossFit.com and did it, getting 6 rounds plus 126 meters.

I looked at my 5k record pace and thought it would be good to hold something slightly faster, so I wanted to be around 1:50/500m. That was no problem, so I started picking it up in the last 2-3 rounds. All of my push-ups were 5×5 except for an unbroken set at the end. Crushed my old score by getting 7 rounds, the row, and 14 push-ups today.

Midline

8 Rounds (Tabata)

  • 20s Hollow Rocks
  • 10s Rest

Started with 20 for two rounds, then stopped the next five rounds at 15 reps, and held on for 17 at the end. Burn! 132 total reps. Didn’t realize it, but that’s a PR by 13 reps!

Finish with Isabel

Last night my legs felt heavy going up and down stairs. Today my upper and middle abs are sore. Went to the 4pm class.

Warm-up

9:00 EMOM (alt)

  • 2x – 3 Wall Balls + 3 Burpees
  • Row
  • 2x – 3 Snatch DL + 3 Muscle Snatch (45#)

Then I did 3×95# and 3×115# power snatches.

Conditioning

  • 5:00 AMRAP
    • Wall Ball (20#, 10′)
  • 2:00 Rest
  • 5:00 AMRAP
    • cal Row
  • 2:00 Rest
  • 5:00 AMRAP
    • Power Snatch (135#)

Started with three sets of 25 and was feeling good. Planned to go to 15s next, but got math screwed up in my head and stopped after 10 reps at 85. So then I did 15 to get to 100 and looked at the clock. Took an extra breath knowing I would have to hold on to the buzzer. Got through 17 more for 117 total wall balls. I might have been able to keep going with a fourth set of 25. Makes a big difference being 20 pounds lighter than when I last did Karen almost 2 years ago. I definitely need to clean up the height on some of my throws though.

I thought I’d be able to hold a pace better on the rower, but after starting out > 1,100 cal/hour I slowly drifted down to around 950, before picking it back up in the final minute. Racked up 83 calories.

I thought it would be pretty cool if I could do “Isabel” after the other 10 minutes of work. Even though I was seeing stars with every rep through the first five I was on a good pace through 10 reps. The weight was getting heavy, but I kept picking it back up and really tried to generate power through my hips. Definitely did singles the entire way. With about a minute remaining I realized I still had a shot, but I had to really get back on the bar after each rep in the final 40 seconds. Got number 30 with about three seconds to spare and collapsed to the floor. I immediately got the taste of blood in my mouth, which I don’t ever remember before.

230 total reps!

Accessory

3 Sets

  • 10 Romanian Deadlifts (135#)
  • 40 Glute Bridges

It’s Coming Back

My shoulders felt tight through the night, but seemed fine today. This morning I posted a recap of my second week of calorie counting.

Went to the 4pm class.

Warm-up

8:00 AMRAP

  • 8 Step-Ups (24″)
  • 8 Behind the Neck Shoulder Presses (45#)
  • 4 Inchworms
  • 4 Vertical Jumps

Strength

Push Press

  • 6×95#
  • 6×125
  • 3×155
  • 3×175
  • 3×195
  • 3×205
  • 3×215

Did 3×205# in August so I wanted to beat it today. Still not my best, but getting my strength back. I wore my belt for the last three sets.

Conditioning

16:00 AMRAP

  • 15 Push Press (115#)
  • 15 Box Jump (24″)
  • 15 cal Row

We did the push presses from the rack today, though I’m not sure it helped because you have to control the descent and rack it. I did 9-6 for 5 rounds and then 6-4-5 at the end trying to go on short rest. All jump and step-downs on the box. Tried to keep above 1,100 cal/hr on the rower. Finished 5 rounds, 15 push presses, and 4 box jumps. My calves may feel this one for the next day or two.

Not counting calories today, because I’m headed to Brew Ha-Ha.

Assaulted

Rested yesterday. My forearms were sore to the touch. Went to the 4pm class.

Warm-up

6:00 “Running” Clock

Run. Starting at 1:00 and every minute on the minute do 8 air squats and 5 hand release push-ups.

Conditioning

E10M – 30:00

  • Row 1,000m
  • 40 Sit-ups
  • 30 cal Assault Bike

I was right around a 1:48/500m average for the first round, was done with the sit-ups at 5:00, and finished the round in 7:04. Couldn’t keep up the pace on the rower after that, with just over a 1:50 average I think. Did that round in 7:08. In the third round I asked Brandi to adjust the seat on the bike for me so I didn’t have to waste time messing with it. That made up some time because my row was shot with an average over 1:53 and I manage to put it on the bike to finish in 7:09. Talk about a leg pump. Nothing else can do to your legs what that Assault Bike can. Nasty! My total working time was 21:21.

Midline

3 Sets

  • 1:00 Tuck Hold
  • 30/30s Side Plank
  • 30 Bicycle Crunches

Wasn’t bad and was done in 8:17.

Fightin’

I’m pretty sore from yesterday. My hamstrings, glutes, low back (still tight), and I think my upper rhomboids are all feeling it. Went to the 4pm class.

Warm-up

8:00 EMOM

  • Row
  • Air squat
  • Row
  • Step-up
  • Row
  • Burpee
  • Row
  • Shoulder Press (45#)

Conditioning

“Fight Gone Bad” – 3 Rounds

  • Wall-balls (20#, 10′)
  • Sumo Deadlift High Pulls (75#)
  • Box Jumps (20″)
  • Push Presses (75#)
  • cal Row
  • 1:00 Rest

I got 291 (with a 24″ box) the only time I’ve done this. That day I did 109-92-90 with 32-24-23 wall balls. Today I did 106-103-96 with 28-28-27 (I think) wall balls. Never dropped the ball today. I was very slow and deliberate on the SDLHP, a dumb movement. I know I could improve my score quite a bit if I busted them out, but it’s not worth it. Too easy to injure a shoulder with this movement and especially with how tight my back has been too. I pretty much stopped and reset on the ground with every single rep. Box jumps felt good and I kept the same pace through every round. Push presses were where I racked up the most reps, but that third round got really hard. I think I got about 15 cals on the first two rows and then pushed it for 17 at the end. I’ll take the 14 rep PR for my 3rd of 2019 already!

Posterior Chain

3 Sets

  • 10 Glute Bridges
  • 15s Glute Bridge Hold
  • 10 Glute Bridges
  • 15s Glute Bridge Hold
  • 10 Glute Bridges
  • 15s Glute Bridge Hold

I wasn’t reading right and thought we only had to do 30 total reps, so I went pretty slow to start out. After I got done with the 30 and people who started before me were still going I realized my mistake. Went much faster for the other two sets but the damage had been done. My glutes were on fire! Being sore didn’t help.

Uneven Dumbbells

Back to work yesterday and it was a rest day. My lats and biceps are sore. Went to the 4pm class.

Warm-up

  • 3 Rounds
    • 1:30 Row (1:00 moderate / :30 recover)
    • 10 DB Sumo DL (30# DBs)
    • 20s DB Front Rack Hold (30# DBs)
    • 10 Up Downs
    • 20s Dead Hang
  • 9 DB Deficit Push-ups
  • 9 Ring Rows
  • 7 DB Up Downs (30# & 40# DBs)
  • 7 Jumping Negative Pull-ups
  • 5 DB Burpees (30# & 40# DBs)
  • 5 Strict Pull-ups

Conditioning

8 Rounds

  • 250m Row
  • 10 DB Burpees (30# DB & 40# DB)
  • 5 Strict Pull-ups

The Rx was 35#, but we only have one dumbbell that weight. Tried out kettlebells but that was no bueno. Settled on using a 30# and a 40#, then just swapped hands every round. Worked out well actually and as a bonus got in some unilateral movement. I started off in the low 1:50/500m on the rower and then settled in at 1:55-1:57 the rest of the way. Did all singles on the bar so I didn’t have to waste energy on the negative or take long breaks between doubles or triples. Finished in 21:10.

Back from the Couch

Wow, what a week! On Monday afternoon, after shoveling, I started to feel weak and tired. Was still a little off on Tuesday. When I woke up on Wednesday I could tell it was worse. Great way to turn 39! After the 2.5 hour drive home I felt like total shit. Thursday and Friday were worse and pretty much all day was on the couch with an average of over 10 hours each night in bed, not counting naps. I finally was feeling better on Saturday and did a bunch of stuff in my workshop but didn’t seem like I had enough energy for a workout. This morning I was feeling something odd, but different that the previous days. Wasn’t quite sure about going to the gym. I made it in at noon for open gym though. Those four days off are probably the longest streak without exercise in several years.

Strength

Overhead Squat

  • 2x10x45#
  • 6×75
  • 6×95
  • 3×115
  • 3×135
  • 3×145
  • 3×155
  • 3×165

All close grip and even with the last set my index finger was only out to the last knurl ring. Usually I’m all the way up to the collars of the bar. My shoulders felt pretty solid, especially for the close grip. Legs felt extremely weak though.

Conditioning

30:00 AMRAP

  • 20 Sit-ups
  • 15/12 cal Row
  • 15 Hand Release Push-ups
  • 10 DB Box Step Overs (24″, 25# DBs)

I definitely planned to just cruise though this. After I got through 3 rounds I knew I was ok and picked up the pace getting faster each round. My average was probably a little under 1,100 cal/hour on the rower, except for the last two times. Today I went 8-7 on every set of push-ups instead of my usual 3×5 for something like this. Found a nice turning rhythm on the box and it was nice to use a light weight. Finished 9+10. Felt really good to go through that.

I’m going to try some new nutrition stuff to start the year and posted about it over on nick.blog.

12 Days WOD

Feeling beat from the week and my back is tight from more squats yesterday. Not happy about having to set an alarm to make it for the 9am class, but will be out-of-town for a few days.

Warm-up

  • 2 Rounds
    • 5 Strict Pull-ups
    • 10 Hand Release Push-ups
    • 15 Air Squats
  • 400m Row
  • 3 Rounds
    • 5 Strict Pull-ups
    • 10 Hard Release Push-ups
    • 15 Air Squats

Also did some random thrusters, cleans, snatches, and OHS with 45 and 95 pounds.

Conditioning

12 Days of Christmas (Partner)

  • 1 Thruster (135#)
  • 2 Squat Clean (135#)
  • 3 Overhead Squat (135#)
  • 4 Power Snatch (135#)
  • 5 Clean and Jerk (135#)
  • 6 Deadlifts (135#)
  • 7 Burpees
  • 8 Box Jumps (24″)
  • 9 Toes to Bar
  • 10 Kettlebell Swings (53#)
  • 11 Wall ball (30#, 10′)
  • 12 Bar Muscle-ups

The team can split the reps up however they wanted. The format follows the song, so the team is responsible for 1 thruster, then 2 cleans + 1 thruster, then 3 OHS + 2 cleans + 1 thruster, and so on.

I worked with Casey. Splitting things up in those first few rounds is a little confusing, but we fell into a pattern after round 5 I think. At that point Casey would start the new movement each round so we’d get the opposite movements we did the last round. We alternated the non-barbell work every movement. The exception was the bar muscle-up where he did 3, I did 6, and he did 3, so then I could get over to the wall ball. On the barbell, one person did the deadlifts and C&J, the next did the snatches and OHS, and back to the other who did the cleans and thruster. Worked out well and was just enough rest to be able to keep going when it was your turn to work. Took us 22:22 and today happens to be the 22nd!