Tag: row

Five Fifties

Went in at 1pm.

20:00 EMOM (alt)

  • 15 cal Row
  • 12 Burpees

Good cardio. Harder than I remember and we did this with 15 burpees during Open prep.

For Time

2017-05-14-wod

  • 50 HSPU
  • 50 Box Jumps (30″)
  • 50 One Arm KB Thrusters (44#, switch every 5 reps)
  • 50 MB Sit-ups (20#)
  • 50 One Arm KB OH Walking Lunges (44#)

I expected the handstand push-ups to be terrible for that many reps, but it wasn’t that bad. I did 3 sets of 10 and then 6-7-7 to finish at about 3:40. I didn’t stop moving on the box jumps but there were slow as I was taking a step or two back each time I came down. I think I finished at 8:32. I did 5 on each arm before dropping the kettlebell for 3 sets of 10 and then finished up the last 20 without putting it down. Never stopped on sit-ups. On the lunges I went 13 right, short rest, 13 left, short rest and then the same with 12s. Finished at 17:52.

Wonder What My Push Jerk Is

Walked my first 18 holes of the year yesterday. Wasn’t really tired, though did feel some pulling in my left hamstring over the last 4 holes. Still really wet and soggy out there. Went in for the 10am class today.

Warm-up

  • 3×15 Reverse Hyper (90#)
  • 2x
    • Couch Stretch
    • Wrist Stretch
  • 3 Sets
    • 10 Weighted Lunge (45#)
    • 10 Shoulder Press (45#)
    • 10 Front Squat (45#)

Weightlifting

1 Squat Clean + 2 Front Squats + 1 Push Jerk

  • 135#
  • 185#
  • 205#
  • 225#
  • 240#
  • 250#

Alex lifted with me. Wasn’t planning on going too heavy, but it was feeling ok. The squats did feel a little heavy. I haven’t maxed out push jerk in years, but the most I’ve done is 255# back in September of 2014. I think it’s a lot higher now.

Conditioning

30:00 EMOM (alt)

  • Row calories
  • H2H KBS (44#)
  • Bicycle Crunches
  • Jump Rope (singles)
  • Side Plank

Worked for 40 seconds of each minute. This was a nice little sweat. Alternated sides for the plank every round so that they were longer holds.

Out in the garage in the evening to kick of week 2 of the Push Only program.

Bench Press

  • 10×45#
  • 10×95
  • 8×135
  • 4x8x175
  • 3x12x190

Increased 5# on both the sets of 8 and the sets of 12.

Close Grip Bench Press

  • 3x12x155#

Not knowing what I could do, I tried 135-150-165 last week, which was an average of 150, so a 5# increase over that seemed right for today and it sure was! High rep day is much harder with “strict” rests. I was doing about two minutes.

Accessory

  • 3×12 Clapping Push-ups
  • 3×12 DB Side Raises (15#)
  • 3×12 DB Bent-over Side Raises (15#)

Performance Plus

  • 3×15 PVC Lift Offs (video)
  • 3×10 Banded Arm Circles – 10 in all 3 positions and also in both directions (video)
  • Rolling Teres Muscles – 30 seconds / side (video)

Also did some psoas release and the entire second session only took 70 minutes.

Get To It

Warm-up

  • 2×15 Reverse Hyper (90#)
  • 2 Rounds
    • 200m Run
    • 10 Air Squats
    • 10 PVC Passes
    • 15 Jumping Jacks

Strength – Front Squat

  • 10×45#
  • 6×135
  • 4×185
  • 4×215
  • 2x3x245

My back is definitely tight.

Warmed up cleans with 5×45, 5×95, and 5×135.

Conditioning

30:00 Partner AMRAP

  • 10 Power Cleans (185#)
  • 20 Burpees
  • 30 Row Calories
  • 40 alt Box Jumps (24″)
  • 50 Wall Balls (20#, 10′)
  • 200m Run

Paired up with Weston and we evenly split everything. I did 5 TnG cleans each time. Did box jumps in the first round, but switched to step-ups because my back was getting a little tight. We recovered on the run. First round was around 8 minutes not knowing how to pace. Got a little faster and then we pushed it in the final round almost getting through in 6 minutes. Finished 3 rounds and about 120 meters of the 4th run.

Midline

Max Plank

With my mid back already tight I didn’t push it. Stopped at 3 minutes.

Pulled a double day because I wanted to get in the bench work and be able to rest tomorrow with the nice weather and the Masters on. Out in the garage after 9pm…

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5x5x205
  • 3×30 alt DB Bench Press (50#)

Those dumbbell presses get much harder on the short rest.

Shoulder Press

  • 5×95#
  • 5×115
  • 5×120
  • 5×125

I haven’t done a shoulder press in months.

Accessory

  • 3×15/15 Half-kneeling Single Arm DB Press (30#)
  • 3×15/15 OH Single Arm DB Tricep Extensions (15#)
  • 3×15/15 Landmine Press (75#)
  • 3×15 Z Press (65#)

Single arm for the tricep extensions was not good but I thought it would be better for unilateral work. Didn’t feel the tricep working much at all. Won’t be doing them that way again.

I wasn’t sure if I did the landmine presses correctly the last time so I found a T Nation article. Yep, I had been leaning forward too much, effectively turning it into a shoulder press. Much harder when stand up straight and press out at an angle!

The Z Press was from the Performance Plus program. It was recommended to use about 33% of a max shoulder press. Focus on upright posture and fully opening the shoulders.

Because it was so decided to keep my rests at about 1:30. It helped me to prep the next movement ahead of time to keep rolling through. Finished all of that in 57 minutes!! It created a nice pump too. Short rest, Arnold style.

Still have 2 pieces of the Performance Plus to do, but will do them in the living room while watching TV.

Mobility

No Joke

Abs and quads are still sore, but feeling pretty good. Went to the 10am class ready to lift some weight.

Warm-up

  • 800m Row
  • 3 Sets
    • 30s Bar Hang
    • 10 HR Push-ups

Gymnastics

3 Cycles

  • 1:00 T2B
  • 2:00 Rest

I did 5×5 the first two cycles and then 3×5 with 5×1 for a total of 70 toes-to-bars! I could tell the wall was coming and I hit it head on after 65 reps.

Conditioning

“Fran”
21-15-9

  • Thruster (75#)
  • Pull-ups

Nope, not an April Fool’s joke!

For some dumb reason I thought I had 65# on the bar until after I was done and Alex mentioned the weight. No issues with the weight. My shoulders were pretty fried from the T2B though so I had to break up pull-ups from the start, going 3×7 and then 8-7 on the 15. I did the 9 unbroken to finish and did all of the thrusters unbroken. Not a good time (4:21), but I’m back. 🙂

Midline

  • 100 Sit-ups

Wasn’t going to be pretty after the T2B. Took me 3:51, almost a minute off my best time.

New Accessories

Quads are getting sore from yesterday and my abs are still feeling those knee raises. Got to the gym before 5. My back is feeling really good.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5x5x205

Accessory

  • 3×30 alt DB Bench Press (50#)
  • 3×12/12 Half-kneeling Single Arm KB Press (26#)
  • 3×15 Banded Triceps push down (red)
  • 3×12/12 Landmine Press (70#)

All kinds of new stuff! Those bottoms-up kettlebell presses are hard! My left side fatigued much faster and was more unstable than the right.

Conditioning

Just a 20 minute aerobic Row for 4,880 meters. I bit harder to find the heart rate sweet spot on the rower. It was right around a 2:00/500m pace.

17.4 is 16.4

This week I remembered to check the leaderboard after score validations closed. Even though I didn’t improve on my redo, 17.3 may have been my best placing ever in an Open workout. After a weak 17.1, I’ve been able to make a nice climb up the overall leaderboards with the last two workouts.

17.3 Results

  • Open Division: 19,602/167,143 (11.7%)
  • Masters 35-39 Division: 2,268/31,768 (7.1%)

Overall Placing After 3 Weeks

  • Open Division: 26,201/201,248 (13%)
  • Masters 35-39 Division: 3,282/36,980 (8.9%)

*I only count athletes who have submitted at least one score.

Many people were predicting 16.4 as the repeat workout for this year. Since it was my best workout from the 2016 Open I was happy to see Castro select it. We’ve been working a lot on HSPU and I recently improved my score on 15.4 by 9 reps, so I wanted to do a retest on this one. Even last year I felt I left some reps on the table by pacing too much.

Warm-up

  • 5:00 Airdyne
  • 2×10 Heel Drives
  • Deadlift
    • 10×45#
    • 5×135
    • 5×185
    • 3×225
    • 2x3x275
  • Bottom Squat Hold
  • Shoulder stretching

CrossFit Open Workout 17.4

13:00 AMRAP

  • 55 Deadlifts (225#)
  • 55 Wall Balls (20#, 10′)
  • 55 Row (calories)
  • 55 Handstand Push-ups

Last year I scored 192 reps, which is 27 HSPU after finishing the row at 8:34. Little bit of a strategy change this year…

  • Deadlift: 11 sets of 5 with short rests (count to 2 or 3 and go)
  • Wall Balls: 5 sets of 11 with about 10 second rests (I count to 8 and get going)
  • Row: 1,100-1,200 cal/hr
  • Handstand Push-ups: Sets of 3 with 10-15 second rests

Rests may have gotten a bit longer at the end of deadlifts, but wall balls were on pace. I needed to push on the rower as I was just under 1,000 cal/hr most of the way, which is not good. I picked it up for the last 10+ calories. Again like last year, I decided to camp out on the seat for probably a good 20-30 seconds before getting up. So much wasted time when I could have knocked out at least a set on the wall. For some dumb reason I decided to set the damper over 6, which I never row at. I usually am in the low 5 area, so not sure if that was enough to make any kind of difference.

I was done with deadlifts at 2:27, wall balls at 5:18, and rowing at 8:47. There weren’t tiebreakers except for finishing the row last year, so I only know that I was 13 seconds slower this year. Not good. 😦 When I finally got up on the wall I was having no problem with triples. Somewhere under 90 seconds I decided to do a set of 4 and it came back to bite me when I got 2 no-reps in the final minute. I didn’t have to do doubles until at the end. Even though I had less time this year, I still set a PR by 5 reps with 32 of the HSPU for a score of 197.

17-4.jpg

Deadlift Wednesday

Went to the Chiro at 5. Scheduled it after 3 weeks since it’s the Open. Will go back to about every 5 weeks now.

Warm-up

  • 2×10 RH Heel Drives
  • Dead Hang (feet on ground)

Deadlift

Supposed to be 4×4 @ 90%. Not a chance.

  • 12×45#
  • 8×155
  • 6×265
  • 4×315
  • 4×345
  • 4×375
  • 2x4x405

Conditioning

E3M – 5 Sets

  • 10 Burpees Over the Rower
  • 20 cal Row

Was supposed to be 20 cals of Assault Bike, so we threw in some burpees to get tired for the row. My first and last round were both 1:15 and the other 3 were 1:24 or better.

Chipper

  • 20 Deadlifts (275#)
  • 50 DU
  • 20 KBS (70#)
  • 50 DU
  • 20 Burpees
  • 50 DU
  • 20 C2B Pull-ups
  • 50 DU
  • 20 Box Jumps (24”)
  • 50 DU
  • 20 DB Full Cleans (50#)
  • 50 DU

Was programmed with 400m runs and I originally had the idea to do 100 DU. We decided to go with 50 instead and it was a good call since it still took me 18:01 to finish. Bryan and I shared a bar for the deadlifts and alternated every 5 reps. I did 10-10 on the KBS and 10-5-5 butterfly chest-to-bar pull-ups. When I got to the cleans he was 10 reps in so we alternated 5 reps each until he was done and then I took another rest before my final set of 5. I missed 2 dubs in round 1, got the next 3 sets unbroken and then started missing a lot in the final 2 sets after the movements that blew up my legs.

Interference

My back is a little tight from yesterday.

Power Clean + 3 Front Squats

  • 45#
  • 95
  • 95
  • 135
  • 165
  • 185
  • 205
  • 225
  • 235
  • 245

We got in the lifting from yesterday that was programmed for people not redoing the Open workout. Felt heavy today.

Conditioning

The programmed workout had a bunch of pull-ups and a ton more snatches. No thanks so I whipped up an idea using movements we still might see in the Open. Kept with the mash-up theme that’s been going on Tuesdays.

  • 10:00 AMRAP
    • 10 HSPU
    • 20 cal Row
    • 50 DU
  • 10:00 Rest
  • For Time:
    • 12-10-8 DB Thrusters (50#)
    • 9-7-5 MU

I went for it today on the handstand push-ups and surprised myself by doing 4 sets without coming off the wall! The first set was fast and smooth. The other sets were a bit slower with some short pauses resting on my head. Couldn’t believe it! I only missed one dub at 47 in the second round. Finished exactly 4 rounds with 2 seconds to spare.

Yep, dumbbell thrusters are still terrible. Didn’t realize how much they interfere with muscle-ups too. Did all of the thrusters unbroken. Wanted to go for it on that first set of muscle-ups, but I had to come down after 5. Went 2-2 to finish the 9. I think I got a double to start the round of 7 and then failed on the next double, so I stuck to singles the rest of the way. The thrusters got my heart racing so much I had to take long breaks to make sure I made each muscle-up. Finished in 9:50.

Still Got ‘Em

When I workout late, I’m hyped up and can’t get to bed, so I was up until like 1:30 last night. Made it to the gym at 10am though. Hybrid had a bunch of heavy snatches programmed today because they didn’t adjust after 17.3 was announced and some long AMRAPs, but we didn’t feel like doing any of that stuff.

12:00 EMOM

  • 10 Pistols
  • 7 Strict HSPU

Have had doubts about pistols lately because my left quad has been bothering me a bit during squats. Once I got in a few reps they were feeling great though. Went for an increase on the handstand push-ups from what I’ve been doing and made every set. Was fun doing these two movements back-to-back.

Back Squat

  • 10×45#
  • 5×155
  • 5×205
  • 5×245
  • 3x5x275

Felt heavy and I could feel my low back a little bit so didn’t push the weight.

Bench Press (pause)

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 5×225
  • 5×230

I couple of weeks ago I did 225 for a triple with the pauses so this was a big jump. My 5RM without pauses is 240, so wondering where my max is these days.

Conditioning

  • 500m Row

It’s been too long since I did this for time. Had it going good with the average pace down to 1:22/500m at one point, but died in the last 150 meters. Finished with 1:24.1, which is only 0.6 seconds off my best.

2017-03-11-500m-row.jpg

17.2 Redo & More

Rested yesterday so I could redo today. Could have probably even retried yesterday, though my shoulders were a little tight. In at 12:30.

Warm-up

  • 500m Row
  • Banded shoulder stretching
  • PVC passes
  • Reverse Hyper Heel Drives
  • Bottom Squat Hold
  • Air Squats
  • Dead hang
  • 2:30 Airdyne

CrossFit Games Open Workout 17.2

12:00 AMRAP

  • 2 Rounds
    • 50′ Weighted Walking Lunge (2×50# DBs)
    • 16 Toes-to-bars
    • 8 DB Power Cleans (2×50# DBs)
  • 2 Rounds
    • 50′ Weighted Walking Lunge
    • 16 Bar Muscle-ups
    • 8 DB Power Cleans
  • Every 5-foot interval of the 50″ (25″ out and back), represents 1 rep of the lunge.

With my first attempt not affecting grip at all I knew bigger and fewer sets would buy me some time. I did 6-5-5 on both rounds of T2B, 6-2 on 2 sets of cleans, and all 8 cleans to lock in the tiebreak round. I wanted to go right into the lunges after that 8, but needed a breather so set them down.

Remembered to have my knee sleeves pulled up before the workout today. I also taped my thumbs ahead of time so there was no stop halfway through the last set of lunges. Still kept muscle-ups in sets of 2 because I thought triples would be too risky. I tried to shorten the rest a bit between the sets. I did do a triple right at the end, but more importantly no misses today. Over the weekend I had thought about trying to finish that first round of muscle-ups with 3-3 to save another 20-30 seconds, but I completely forgot.

Bought myself almost an extra minute, which paid off, allowing me to get through 5 more muscle-ups for a score of 121 with a tiebreak of 8:50.

17-2-2.jpg

Michelle kept all my splits again. Nice to see I slowly kept gaining ground throughout. Initial lunges were the same, but then I was ahead of pace by 10-14, 9-19-25, 19-35-46, and 47 seconds. I guess I was more methodical on my lunges (probably gathering my feet more, which is slower) and was definitely focussing more on breathing during them. I also didn’t stretch out to get over the line on any of the rounds. The first round of muscle-ups took me 3:08 today compared to 3:22, which was a little surprising considering I should have been more tired from going faster.

The challenge of the redo is actually pretty fun. One of my friends cracked a beer after his 2nd muscle-up and then got 3 more. LOL I love the Open!

Since my volume was extremely light Thursday-Saturday and I’m heading out of town for most of the week, I wanted to get in some lifting and barbell work. Went back to the gym at 4:30 to judge Bryan and workout.

Back Squat

Missed out on the 5×3 @ 80% yesterday, so definitely wanted to squat today. If I go 2 weeks without squatting it’s no fun the next time.

  • 10×45#
  • 6×135
  • 3×205
  • 3×255
  • 3×285
  • 3×305
  • 3×315

Back was getting a little tender so didn’t push it. Haven’t had that on the bar in awhile anyway.

Bench Press

  • 10×45#
  • 10×95
  • 10×135
  • 10×165
  • 2x10x185

Bryan started benching while I was still squatted so I worked in and then was done with the squats by the heavy sets.

Conditioning

7 Rounds

  • 5 Power Snatch (135#)
  • 35 DU

Wanted to hit a barbell metcon for sure. Did all singles on the snatches. Missed too many dubs. It felt and looked like my rope’s shape was getting messed up. Maybe it’s time for a new cable. Finished in 9:20.