Tag: row

Double Dubs

My low back was feeling it a little today from over-extending in the shoulder presses yesterday. Funny how something so innocent can irritate it just a little. Went to the 5:30 class, but was the only one to show.

Warm-up – 3 Sets

  • 10 PVC Pass thrus
  • 20 Air Squats
  • 30 Jump Rope (singles)

Strength – OHS

  • 3×45#
  • 3×75
  • 3×95
  • 3×115
  • 3×135
  • 3×155
  • 3×175
  • 3×185
  • 3×195 (PR match)

Wore the belt with 155 on I think. After 185 I looked up my best triple and decided to go one more set to match it. Had been November of 2014! It was an ugly set but I got the reps.

Conditioning

14:00 AMRAP

  • 20 Sit-ups
  • 15 cal Row
  • 10 Burpees
  • 5 Ring Rows

Made it through 5+6.

Skill Conditioning

5 Rounds

  • 15 Zeus Double Unders
  • 30 Double Unders

Wasn’t as bad as I expected. Made it through every set unbroken in 4:15.

Oh Thrusters

Went in before the 5:30 class.

Warm-up

  • 2:00 Airdyne
  • Thrusters
    • 5×45#
    • 5×95#

Thruster Attack Week 3 Workout 2

Every 1:30 for 8 Sets

  • 8 Thrusters (135#)

Went the 2 extra sets this week again when I felt fine after the 6th set. Used a rack and wore my belt. Wasn’t really up for more squatting, but jumped in with class.

Overhead Squats

1 second pauses. I also went close grip since I wasn’t going heavy.

  • 3×45#
  • 3×65
  • 3×75
  • 3×95
  • 3×115
  • 3×135
  • 3×145

I was getting light-headed on the last two sets, so decided not to do the metcon.

Conditioning

2,000m Row

Kept a steady pace around 2:00/500m and slowly took a second off the pace here and there. Finished at 7:52.

I gave a sneak peak last week at a new interface for the Airdyne AD2 I’ve been building. I’ve been writing a series of posts over on my main blog about the process and published part 5 today, which shows the first version.

More Tabata Thrusting

Slacked off for a rest day yesterday. My legs are sore to the touch again from tabata thrusters. Went to the 5:30 class.

Warm-up – 2 Sets

  • 15 Pass Thrus
  • 10 Air Squats
  • 10 Push-ups

Strength – Push Press

  • 6×45#
  • 6×95
  • 6×125
  • 6×155
  • 6×175
  • 6×195

Conditioning

9:00 EMOM (alt)

  • 14 cal Row
  • 8 Deadlift (225#)
  • 10 Toes to Rings

Nice and easy.

8 Rounds

  • 20s Wall Balls (14#, 10′)
  • 10s Rest
  • 20s Plank (hands)
  • 10s Rest

I didn’t really need more tabata thrusting movement, so I went light, which made this a cake walk.

Twice a Partner

Feeling a little rough from last night, but made it to class. Warmed up with a 1,000 meter run.

Strength

Romanian Deadlift

  • 7×45#
  • 7×135
  • 7×185
  • 7×205
  • 4x7x2225

Stood on a 55# competition plate and did all sets with a neutral grip.

Conditioning

8:00 Partner AMRAP (alternate rounds)

  • 10 cal Row
  • 5 Power Cleans (155#)

Paired up with Bryan. Should have tried going unbroken on the cleans from the go, but we didn’t try until our last 2 rounds each. I went first and got through 6 rounds. We got 11+4 total. Rested 3:00 before a second AMRAP…

8:00 Partner AMRAP (alternate rounds)

  • 3 Power Snatch (115#)
  • 6 Toes to Bar

Bryan went first and we got 17+6, so I was able to get through 8+6. Real nasty on the grip. Everything unbroken.

Twice as Nice

Originally planned to run today but it’s supposed to be even nicer tomorrow and I didn’t feel like dealing with anything going on for Friday night football games. Went to the 4:30 class for my 2nd one this week!

Warm-up

  • Front rock stretch
  • Lizard stretch
  • 500m Row

Strength – Front Squat

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×205#
  • 5×215#
  • 5×235#

Took it easy since I do enough squatting with the lifting program and I have heavy front squat triples tomorrow. I didn’t feel like changing shoes and gearing up either.

Conditioning

5:00 AMRAP

  • 5 Push-ups
  • 10 Wall Balls (20#, 10′)
  • 15s Bottom Squat Hold

I messed up right off the bat and dropped the medicine ball after 5 and went into my squat. Quickly realize my mistake when everyone kept going. Was caught up by the end of round 2. Finished 6 rounds plus the push-ups, wall balls, and 11 seconds of the hold. We had a 2 minute rest and then into…

5:00 AMRAP

  • 10 cal Row
  • 10 Burpees

Finished 4 rounds plus 2 calories. We had more of a full recovery and then…

4 Rounds

  • 20 Zeus Double Unders
  • 8 Box Jumps (30″)

I was able to get every round unbroken. Stepped off the box every rep. Finished in 3:57.

Survived a double CrossFit week! haha

Attending Class

Last night I was feeling sore in my outer pecs. Must have been from the 5×5 push press the day before. Still a little sore to the touch today. Did a 20 minute ROMWOD this morning and walked 18 holes on the golf course in about 2 hours and 30 minutes.

Went to the 5:30 class at Intuition, my first class other than a Sunday in a long time.

Warm-up

  • 3 Rounds
    • 10 Air Squats
    • 30s Wrist Stretch
    • 20 Mountain Climbers
  • Front Squats
    • 5×45#
    • 5×95
    • 5×135

Strength / Power

14:00 EMOM (alt)

  • 15 cal Row
  • 5 Front Squats (185#)

Nasty! Took me just over 30 seconds for the first row and it crept up every round, hitting about 40 seconds the 7th time through. So no much rest going into the squats, which made them heavy! Could not recover going into…

Conditioning

10-8-6-4-2

  • Power Cleans (135#)
  • Over the Bar Burpees
  • 200m Run

I was ok with the cleans, because I was not going to drop the bar, but my heart rate and breathing were still up there from the previous piece so I couldn’t push the burpees or run. Finished in 10:40.

Midline

Weighted Plank (30 seconds)

  • 3×55#
  • 2×80#

Set 1 was the worst I think. I was shaking so much. Got my breathing under control and tightened up for the other sets.

Did not feel very good after this workout. Not sure if it’s my lack of metcons lately or if the pile of McDonald’s I ate less than 3 hours before was a factor.

No Quitting Today

My back is still pretty rough for an hour or two in the morning and tightens up when I sit around, not moving. Out in the garage in the morning before golf. Warmed up with Crossover Symmetry Activation.

Strength

E3M – Shoulder Press

  • 6×45#
  • 3×75#
  • 3×95#
  • 3×110# (62%)
  • 3×130# (72%)
  • 3×147.5# (82%)
  • 3×156.25# (87%)
  • 3×165# (92%)

I tried to stick as close as possible to the correct percentages (note the odd weights). When 130 was feeling heaving I got worried, especially with my back. But I strapped on the belt after that to help stabilize and prevent over-extension. Made every set.

Rode in the cart golfing since my back has been bothering me, they were calling for rain, and I didn’t want to exhaust myself with shit to get done before leaving town in the morning. Went to the gym just before 7pm. Warmed up with 3 sets of 10 Reverse Hypers using 210 pounds.

Back Squat

  • 6×45#
  • 6×135#
  • 3×185#
  • 3×225#
  • 3×265#
  • 3×295#
  • 3×315#
  • 3×335#

Rested about 3 minutes between sets, maybe 4 on the later ones. Had to really concentrate on positions to keep my back safe. Happy to be able to hit the 335 triple I made last week, especially with my back. Below our prescribed percentages (same as shoulder press) for the week but I wasn’t going to push it.

Accessory

6 Sets

  • 8/8 Landmine Rows (80#)
  • 2:00 Rest

Really really liking these.

Conditioning

  • Row 1,000m

In my last attempt, a couple of months ago, I ended up quitting when I went out too hard. Might have been the only time I’ve ever quit a workout. Today I got under 1:35, which would give me a 1 second PR, and tried to hold there. I was still on pace through 600 meters but started dying. Finished with a 3:13.4, which is just over 2 seconds off my best. Been a long day, so I’ll take it.

Go Fast

Walked 18 holes yesterday and enjoyed the rest day. In to the gym before the 10am class. Had to get some shit done before leaving town to golf.

Pause Back Squats – E3M

  • 10×45#
  • 8×135#
  • 6×185#
  • 3×225#
  • 3×255#
  • 3×275#
  • 3×295#
  • 3×305#

Short one second pause in the hole. Felt really good.

Rowing Sprint

  • 250m Row

The fitness level on BTWB dropped off a good time and started using an interval 250m, which was a really low ranking. I usually do pretty well when I go for a hard row after lifting and today was no exception. I used the sprint rowing start and nearly set a 100m PR in the process. My goal was a sub 1:19/500m pace to beat my 0:39.7 best. Smoked it with a 38.3!! Didn’t expect that. It was less than a year ago when I set a goal of breaking 40 seconds for the first time.

2016-07-02-250m-row.jpg

Accessory

I wanted to do some kind of pressing and hadn’t benched in a long time so went by Prilepin’s Chart and combined with the rows.

  • 10 Bench Press (45#)
  • 5 Bench Press (135#)
  • 4/4 Landmine Rows (45#)
  • 5 Bench Press (165#)
  • 4/4 Landmine Rows (60#)
  • 5 Sets
    • 5 Bench Press (185#)
    • 4/4 Landmine Rows (75#)

Could have gone heavier on the landmine rows. Bench was easy but was enough and based on the chart anyway.

No feels in my left shoulder. 👍🏻 Going to stay away from gymnastics work on the bar for a couple more weeks and then hopefully I should be good to go with all movements again.

Dubbin’

  • 3:00 AMRAP – Double Unders

I planned on 2:00 but was missing so much I went an extra minute. Only got 215 reps compared to 187 I’ve done in 2:00. Horrible.

Vary Your Pull-ups

Morning 8am session in the garage to catch up on some of the Monday programming.

Warm-up

2 Sets

  • 5s of StrongFit Tricep & Bicep Openers (8#)
  • 10 Back Squats (45-135#)
  • 8/8 Landmine Rows (45-55#)
  • 20s L-hang (supinated grip)

Strength

E3M – 6 Sets

  • 11 Back Squats (185#)
  • 8/8 Landmine Rows (65#)

Yuck! One more week with sets of 12. I’m having to focus less on recruiting the other muscle groups in my squats as it’s starting to become automatic. Noticing a lot more explosiveness out of the hole late in the sets as I fatigue. I really like these rows a lot more than Krocs, which are easier to cheat.

Gymnastics

6 Sets

  • 20s Pull-ups
  • 30s Rest

Did them all with a regular kip and felt like I had a much better rhythm than in the half Cindy last week. Didn’t wear any grips because I need to get these hands conditioned again. My first four sets were 11 unbroken, then 7-2, and 6-3 for 62 total reps. Being forced to do a regular kip instead of always doing butterfly once you can do them is a good reminder to vary your movements.

Rested to catch my breath and then did Crossover Symmetry Plyo.

Went to the 5:30 class at CrossFit Intuition.

Warm-up

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

Weightlifting

2 Snatch 3-Position Deadlifts + 2 Snatches + 2 OHS

  • 45#
  • 75#
  • 95#
  • 115#

Snatches

  • 2×135#
  • 2×145#
  • 2×155#
  • 2×165#
  • 2×175#
  • 2×185#
  • 2×195#

All snatches to a full squat. The warm-up complex was done without dropping the bar. Drop and reset after each rep with the doubles. Was programmed for 6 sets so my goal was 185. It was feeling good, so I went for one more set. Huge save on the final rep with the bar way out in front of me on the left side. Shoulder work must be paying off because I never really save anything that heavy and I was able to pull it in, be patient to stabilize it, and stand it up. I think the 185 and 195 are both PRs for a squat double, but I don’t keep track of those that close so not sure.

Gymnastics

  • Max Diamond Push-ups
  • 2:00 Rest
  • 3 sets
    • @ 50% of max
    • 2:00 Rest

Got 40 and did drop sets with 20. All reps with chest touching diamond.

Conditioning

  • 10-8-6-4-2 Burpees
  • 400m Run

Did the burpees outside which makes the run a little short. Took me 10:07.

Of course I’m going to ROMWOD. 🙂

Lots of Legs

Yesterday I walked 18 holes of golf. It’s already getting easier on the legs. I’m still feeling at least a couple very short back twinges during a round and they usually aren’t during swings. Happens when I’m standing around, lining up a putt, or pulling a club out of the bag. Not pleasant. I also did a 45 minute ROMWOD last night.

In to the gym at 9 this morning for some lifting.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Reverse Hypers (210#)

Spilled my damn shaker all over the floor so took me longer than expected to get lifting.

Weightlifting

  • 5 Muscle clean
  • 5 Shoulder press
  • 5 OHS (close grip)
  • 5 Front squat

Did 2 sets through the complex with 20kg and 30kg.

  • 5 Squat clean
  • 5 Push press

Did 2 sets through with 40kg and 50kg.

Clean & Jerk

  • 3x60kg
  • 3×70
  • 3×80
  • 2×90
  • 100
  • 110
  • 115
  • 120

All squats and split jerks. Haven’t lifted either heavy in quite some time so the weights felt heavier than they should.

Skipped out on the class warm-up and didn’t need to hit any extra front squats.

Strength

10:00 EMOM (alt)

  • 5 Front Squats (185#)
  • 10 Cal Row

Conditioning

Partnered up with Bryan.

  • 2:00 AMRAP Push Press (135#)
  • 2:00 AMRAP Squat Cleans (185#)
  • 2:00 AMRAP Burpees
  • 5:00 AMRAP Wall Balls (30#, 10′)

We used the jerk blocks for the push presses and alternated every 3 reps to get through 45 total. All singles on the cleans for 20 total reps. Five burpees at a time for 35 total. Then sets of 10 wall balls for 123.

E2M – 6 Sets

  • 70m Sprint

Took it easy on the first, pushed for 3, and then slowed it down for the final 2.

Did Crossover Symmetry Iron Scap before heading home.

Headed out for a run in the afternoon in between watching some Regional action. Went 3.05 miles in 30:11 and had negative splits each mile. Getting easier and easier each time I lace ’em up. Average HR of 135 and max of 149.

Will get in ROMWOD and maybe even a double dose since I put in a lot of volume on the legs today.