Tag: row

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.

16.4

Was feeling pretty good about this one when it was announced. I’m fine with deadlifts, have grown to enjoy wall balls a bit, and I’ll take a rower any day.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 3:00 Air Dyne
  • 3×10 GHD Heel Drives
  • Deadlifts
    • 10×45#
    • 5×135
    • 5×185
  • Bar Hang

CrossFit Open Workout 16.4

13:00 AMRAP

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

split-to-calsMy plan was:

  • Start with 10s on deadlift with 15 seconds rest. Decrease if it got bad.
  • Do 5 sets of 11 wall balls with 10 seconds of rest so it was similar to a Tabata.
  • Hit about a 1,200 cal/hr pace on the rower.
  • Doubles on HSPU.

I was really expecting the deadlifts to be a lot worse. I stuck to the plan and ended up with 4 sets of 10, then 8-7 to finish. Wall balls were right on plan as well with no problem. I felt more comfortable at 1,100 on the rower and kicked it in for the last 5 calories. Did 6 or so doubles on the wall and was feeling good so did a couple of triples. Then tried to do some quick singles or maybe even some doubles towards the end. Never failed a handstand push-up until the very last one I was trying to get in to beat the clock. I ended up with 27 handstand push-ups for a total rep count of 192 and a tiebreak time of 8:34. So much time to do the HSPU!!

Looking back I really think I over-paced this one. I could have gotten away with 10 second rests on the deadlifts and maybe 3 sets of 15 plus a set of 10 wall balls. I should have pushed the row to be a little uncomfortable too and got up on the wall quicker. I realistically think I could have been off the rower in under 8:00, which would give me another 2-4 HSPU probably. I really expected those deadlifts to get me a lot worse or the wall balls to add up after the deadlifts, but I didn’t have a problem with either one.

I was hoping to average 3:00 for the first 3 movements and had no trouble beating that. My rep goal was 185-195, which was in the 80-90 percentile from the early scoring, so I’m not disappointed at all. You just learn a lot the first time you do a workout. I’m already thinking next year I might just commit to doing every workout twice for a change and an interesting challenge. If they do introduce a 35-39 Masters division it would be fun to see how I rank with full effort and redoing workouts too. Don’t get me wrong, I don’t think I have to worry about making it into the Masters Qualifier. I’m far from that level.

One more workout this year!

3 Strikes for Annie

I can feel my back is a little aggravated from the shoulder press over-extension yesterday. Would be great if Castro doesn’t give us a max lift or heavy deadlifts this week.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • 15 PVC Good Mornings
  • Zombie Kicks
  • Walking Lunges
  • 20 Jumping Jacks
  • 16 Mountain Climbers
  • 5 Burpees

Strength – Deadlift

  • 5×135#
  • 5×205
  • 5×255
  • 5×275
  • 5×305

Easy does it with the back.

Conditioning

“Annie”
50-40-30-20-10

  • Double Unders
  • Sit-ups

Set everything up for success with dumbbells for feet and my AbMat pad. Missed 3 times in the set of 40 double unders though. Can’t miss if I’m going to PR. Sit-ups felt really good, but too bad. Managed a 6:07, which is only 8 seconds slower than my best.

Accessory

6 Sets

  • 10 Russian Kettlebell Swings (70#)
  • 20 Shoulder Taps
  • 5 Ring Swings

I threw one muscle-up in there to show Weston something and I flew up on to the rings! This swing work is going to pay off. Coming down was pretty terrible on my shoulder so no more of that.

After class got into a little extra with Bryan and Michelle…

5 Rounds

  • 300m Row
  • 5 Overhead Squat (135#)

I really wanted to snatch into that first OHS every round but I only did that on the first 2 (maybe the third?) because I was almost losing them. Probably should have put on the lifters for this, since they work well on the rower too. This got pretty nasty on the quads. Finished in 8:50.

Rest up tomorrow for 16.4.

Empty Sally

Woke up in the middle of the night and couldn’t close my hands! They were fine this morning though. Feel pretty good after 16.3. My low back was lit up last night but seems ok today.

Warm-up

  • Crossover Symmetry Activation
  • Bar Hang
  • Bottom Squat Hold
  • PVC Pass-thrus
  • Air Squats
  • 500m Row
  • 45# Bar warm-up

Weightlifting

Clean & Jerk

  • 3×95#
  • 3×135
  • 2×165
  • 2×195
  • 2×215
  • 2×235

No belt or lifting shoes. Pretty easy double.

Conditioning

“Bring Sally Up”

  • 45# Back Squats

Easy, but how did I almost finish with 135#?

21-15-9

  • Wall Balls (30#, 10′)
  • Russian Kettlebell Swings (70#)
  • Burpees

Kept every movement unbroken, but paced myself through the 21 burpees knowing there was a lot of work left. Finished in 6:47.

More Hanging

More goddamn gymnastics in 16.3! I thought for sure we’d see a break from it. I’m not surprised by the bar muscle-up being added this year though. Having to do single C2B in week one used up a lot of my time in the workout, but bar muscle-ups singles may pace me out better over the course of this one. Trying to make the best of my injury limitation. 🙂 If I average 30 seconds on snatches and 30 seconds on bar muscle-ups (plus transition time), 6 rounds seems like a good goal and 7 being something I’d be thrilled with. I’m just not sure how the muscle-ups are going to feel on my shoulder. I’ve only done 1 in the last 2-3 months.

Warm-up

  • 1,000m Row
  • Crossover Symmetry Activation
  • GHD Heel Drives
  • Bar Taps
  • 5 Muscle Snatch (45#)
  • 3 Power Snatch (75#)

I did a couple of muscle-ups trying to see if I could string them together. I think I could have gotten through it, but why risk it and I’m pretty sure I would have ripped by the end even with the gymnastics grips on. Once this shoulder heals I need to figure out what to do with my grip because I can feel it starting to tear when I swing down, even on a first set.

CrossFit Open 16.3

7:00 AMRAP

  • 10 Power Snatches (75#)
  • 3 Bar Muscle-ups

16-3-splitsIt went really well with the singles. Much better than expected. I was able to drop straight down from the top so didn’t have to move much. I had a nice steady pace on the snatches with no problem going unbroken every round. I took a split second pause at the top and opened up my grip on every rep. That worked so well and my grip was fine throughout, where the other guys’ grips were smoked. I barely had enough energy left to just fly on that final set of snatches. Made it through 6 rounds plus 8 snatches with a tiebreaker of 6:39. Happy. 🙂

With the exception of round 1 my splits were a lot more consistent than I expected. Round 1 is going to be lower, since you don’t have a transition from the the top of the last bar muscle-up, to drop, and get to your barbell. Measured in seconds my rounds were 52-66-68-73-70-70, so only one was over the 70 second average needed to get 6 rounds and, other than the first, they varied by only 7 seconds. That might be the best pacing I’ve ever done.

We had a great atmosphere in the gym with Jason, Bryan, and I battling it out. I thought Bryan had lapped me because he was doing all of his muscle-ups unbroken, but I guess he was just a bit ahead of me. I almost caught him on my final sprint, but was 1 rep shy. Then we got to see Michelle and Jess get their first muscle-ups, with it finally clicking for Michelle and then she got 4 more in the workout. Probably the funnest Open workout I’ve been a part of. This will be a neat one to retest once my shoulder is better.

 

On to next week…

 

18:35

Got to the gym around 4:30 to do my own thing.

Warm-up

3 Rounds

  • 10 V-ups
  • 15s GHD Bridge
  • 5 Ring Swings

Gymnastics Strength

  • 50 Strict HSPU

I did a set of 10, 5 sets of 4, and finally 4 sets of 5. Wanted to get in some solid volume

Conditioning

  • 5,000m Row

My goal was to average a 1:52 pace or less. My previous best was a time of 18:58.5 (1:53.8/500m) in July. Managed to beat my goal by 0.5s/500m to come home with a time of 18:35.0. All five of my 1,000m splits averaged under that 1:53.8. I expected the 3rd or 4th to be slower than they were because I was really hurting through those. Very happy with the 23.5 second PR!

IMG_7086.jpg

It sure is long and shitty sitting on the rower for this distance at speed. At an aerobic pace it has become pretty enjoyable. After rolling around on the ground for about 5 minutes I jumped on the Air Dyne (AD2) for an easy 10:00 to flush out my legs and went 2.49 miles. Then I did a bunch of back mobility stuff and hung on the inversion table a couple of times too. Rest day tomorrow!

2016-02-18-concept2-rankings.png
Concept2 Logbook Rankings

Check Your Math

Gym time at night. Warmed up with Crossover Symmetry Activation and 6 overhead squats with the empty bar.

Strength – Snatch Balance + 2 OHS

  • 65#
  • 85
  • 95
  • 115
  • 135
  • 155
  • 175
  • 185
  • 155
  • 155
  • 155

Grip was close and moved out as I added weight. Not easy doing a close grip snatch balance!

Skill / Midline

5 Sets

Put a paper towel between my feet on the swings and held it in place all the way until the final 2 reps of my last set. In the last 2 sets I started concentrating on pushing the rings out in my back swing and I think I lost a little focus on my feet. Definitely felt some things moving around in my shoulders pushing for that extra movement. Needs a lot of work.

Conditioning

Little aerobic threshold gem from Aerobic Capacity.

2 Cycles

  • 6 Rounds
    • 200m Fast (2k PR pace – 1:40.5)
    • 400m Easy (<3x it takes to go the 200m)
  • 3:00 Rest

Not hard, but I fucked up thinking I was thinking of 250s to figure the 3x pace for the 400s, so I multiplied 50 seconds by 3 ahead of time. I guess that’s why it felt so easy, though I don’t think it would have made much of a difference since several of the 400s were already under 2:00 and the most I was over was 8 seconds. I was wondering how someone could even row slow enough to go over the 3x number I had calculated. Dumbass!

My 200s were done in 39.9, 40.1, 40.1, 40.1, 40.0, and 39.9 in the first cycle and then 40.0, 39.7, 39.8, 40.2, 39.8, and 39.8 in cycle #2.The 400s ranged from 1:55.2 to 2:08.1.

Finished up with Crossover Symmetry Iron Scap.

Pressing Eights

Class was doing 14.2/15.2 today, but that’s a no-go for me with my shoulder and pull-ups. Damn, I was so disappointed to miss one of my favorite workouts. 😉 Got to the gym a little after 4:30.

Warm-up

3 Sets

  • 10 Pass-thrus (o/u grips)
  • 10 V-ups
  • 15s GHD Hanging Bridge

Strength -Shoulder Press

  • 8×45#
  • 8×75
  • 8×95
  • 8×105
  • 8×115
  • 8×125
  • 8×130
  • 8×132.5

Maxed out at a higher rep scheme for something different. Fatigued from the handstand push-ups yesterday though.

Conditioning

Looked like a good workout from Aerobic Capacity this week in the Lactate Threshold category so it was on my list to do.

Row

  • Row 1250m
  • 90s Rest
  • Row 1000-250m
  • 90s Rest
  • Row 750-250-250m
  • 90s Rest
  • Row 500-250-250-250m
  • 90s Rest
  • Row 250-250-250-250-250m

Take 10 seconds of rest between each interval during a 1,250 meter section. The first interval of each section was supposed to be at a “strong controlled tempo” so I picked 2:00/500m thinking it should be slower than my 5k PR pace being that this was a total of 6,250 meters. The other intervals of each section are at a 2k PR pace, which is 1:40.5 for me.

Felt pretty good through the first 3,750 meters but could tell it was going to get really rough when I got to that 2nd 250 of the 4th round. Hit all my paces until the final 2. Well, I was 0.1 off on the 3rd to last but that’s because I was ahead of pace and coasted in too much at the end to try and save myself.

I need more of this type of work that burn really gets me at the end of a 500-1000-2000 meter time trial. Or when I’m in a 2nd round of a FGB style workout like yesterday.

2016-02-04-row

Inverted

Still sore from Sunday and Monday throughout my lower body. Went to the 4:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 3×8 Reverse Hypers (210#)
  • 10 Burpees

Strength

Class was deadlifting but I wasn’t going to mess with that after pushing squats too much on Monday. So I did some strict deficit handstand push-ups.

  • 2 @ +AbMat (opposite of deficit)
  • 2 @ 1.5″
  • 2 @ 4″ E30S (4 sets)
  • 2 @ 4″ EMOM (4 sets)
  • 2 @ 4″ E90S (7 sets)

That was some solid volume. They sure go fast on short rest though. I could have kept going with the 90 seconds for longer but everyone was finishing deadlifts at that time.

Accessory

6:00 EMOM

  • 10 Scap Pull-ups
  • + Bar Hang until 30s

Long time up on the bar. Was supposed to be 8 rounds but I wasn’t going to rip my hands open. Must have been really bad for everyone who did deadlifts.

Conditioning

3 Rounds

  • 1:00 Row
  • 1:00 Ball Slam (20#)
  • 1:00 Power Clean (75#)
  • 1:00 Wall Ball (14#, 10′)
  • 1:00 Rest

Kept everything light so I wouldn’t have to stop and would get more aerobic work out of it. Scored 91-87-82 on my rounds. Just can’t keep up that rowing pace when I get tired. I did 27-25-22 calories I think.

Get Inverted

5 Rounds

  • 0:30 Handstand Hold (facing wall)
  • 1:00 Rest

Wanted to spend some more time upside down so did this after class. My head was getting pretty rushed after the conditioning work but I made it through.