Tag: row

Catching up to the Clean and Jerk

Why am I setting an alarm on vacation? Hauled my ass to the gym at 9am, but wasn’t really feeling up for the workout after the last couple of days beat me up a bit.

Warm-up

  • 2x10x210# Reverse Hypers
  • 500m Row (2:02)
  • 10×210# Reverse Hypers
  • Bottom Squat Hold

Strength

Thruster

  • 5×45#
  • 3×95#
  • 2×135#
  • 1×165#
  • 1×185#
  • 1×205#
  • 1×225#
  • 1×240#
  • Fx250# (hit my chin!)
  • 1×250#

All taken from the ground. Fuck it, might as well go far another PR even though I just did it 4 weeks ago. Now it’s only 5# below my max C&J. Embarrassing.

Conditioning

4 Rounds

  • 500m Row (<= 2,000m PR pace)
  • 2:00 Rest

Wanted to get faster each round. Splits were 1:46.8, 1:46.7, 1:46.2, and 1:45.2. Mission accomplished.

Went back at 5:30 for some lifting. I did some foam rolling on my quads and then smashed them with a barbell for about 15 minutes. Owww! I did some snatch progressions with am empty bar to loosen up.

Tall Snatch

  • 2x3x45#
  • 2x3x75#
  • 2x3x95#
  • 2x3x105#
  • 3×115#
  • 3×125#
  • 3×135#
  • 3×145#

Wasn’t expecting to get that high, but ride the wave when it’s working!

Tall Clean

  • 3×135#
  • 2x3x165#
  • 3×185#
  • 2x3x205#

Rough at the end. Wanted to spend more time on the clean than on the snatch, but the work should have some carryover. Left thumb is getting a little tore up, so will be good to have a couple of days off. Jumped on the reverse hyper for 3x10x210# after having some of the 3rd reps crash on me a bit.

How Will My Back Feel?

Ended up being 2 rest days since I had a dentist appointment and went to see the Hobbit yesterday. Not enough time to squeeze in a workout, but I needed the extra rest. Legs are still pretty sore today even. Went in for the 9am class.

Warm-up

  • 3x12x120# Reverse Hyper
  • Bottom Squat Hold

Strength

Deadlifts

  • 5×155#
  • 5×265#
  • 3×335#
  • 3×365#
  • 2×395#
  • 2×415#
  • 2×435#
  • 2×455#

Felt pretty solid. Ten pounds more than the double I pulled five weeks ago. I put 475# on the bar but stopped before I got it moving off the ground. Think I was scared. Going to take extra care of the back today with the TENS unit and some rolling.

Conditioning

16:00 EMOM

  • 1st: 15 Ball Slams (25#)
  • 2nd: 150m Row
  • 3rd: 10 Thrusters (75#)
  • 4th: 10 Burpees

Was a good push. Jumped on the reverse hyper again for 3 sets of 10 with 210#.

Headed back after 6pm. Did some foam rolling, bottom squats holds, and then 3 sets of 40 shoulder taps (facing wall). Only second time ever doing them, so might as well double the reps I’ve ever done in a set. 🙂 Nice little burn.

Rowing

4 Rounds

  • 500m (1:55-1:57/500m pace)
  • 40s Rest
  • 400m (1:55-1:57/500m pace)
  • 40s Rest
  • 200m (Sprint)
  • 5:00 Rest

Comes from NorCal Endurance. Took me exactly 37:00 on the clock to finish. Some of my 5 minute rests were longer due to having to go in and select ReRow in the erg’s computer. Here were my splits:

  1. 1:56.6 – 1:32.7 – 0:35.1
  2. 1:56.6 – 1:33.0 – 0:35.6
  3. 1:56.2 – 1:33.6 – 0:35.7
  4. 1:56.1 – 1:32.8 – 0:34.0

I Missed Sundays

Wasn’t going to miss a 3rd Sunday in a row. Had to head up north for our family Xmas since my brother flew home early to save money. Made it a one day trip, going up and back.

Warm-up

  • CSA Activation
  • 3×10 Reverse Hyper (210#)
  • Shoulder stretching
  • 45# OHS, OH warm-up

Strength

5 Sets

  • 10 OHS (95#)
  • 10 Back Rack Lunges (95#)
  • Rest 2:00

Nothing crazy, but some quality work. Warmed up C&J with some reps at 95# and 135#.

Conditioning

24:00 EMOM (6 Rounds)

  • 1st: 2 Cleans + 2 Front Squats + 2 Jerks (165#)
  • 2nd: 10 C2B Pull-ups
  • 3rd: 150m Row
  • 4th: 20 Push-ups

The barbell work was the easiest part, push-ups always end up socking for me, but the row was the most deceiving. Rested about 15 minutes before moving on.

5 Rounds

  • 40 Double Unders
  • 30 Box Jumps (24″)
  • 20 American KBS (53#)

Missed once on dubs in the 4th round after 28. I nearly took a header into the box on my first rep. Did box jumps in the first round, but nearly all step-ups the rest of the way. I think I did the swings in 12-8 for the 2nd, 3rd, and 4th rounds with 20 unbroken in the first and last. Took me 15:57 to finish.

Needed that after not doing much for the last week. Hadn’t touched a weight since the competition last Saturday. Shoulders got a lot of work.

Cases of Kill Cliff

SFBC Throwdown

We went over to Bay City for a 4 person team competition today. Just a fun event without any entry or prizes. We had a great time!

2014-12-06-sfbc-throwdown

Event 1

12:00

Each person must find a 2RM front squat. Score = total pounds lifted.

All four of us set PRs! Michelle with 155, Monica 195, Kevin 295, and 310 for me. I just hit 315# for a single less than 2 weeks ago! We took second place in the event, by 10# over 3rd. Here are my last two attempts.

Event 2

12:00
Row for max meters
Each partner must row for 2:00 to start and the last 4:00 can be split up however the team wants. Score = meters rowed.

I went first, then Kevin, Michelle, and Monica. We worked as a team to hold the handle and strap each other’s feet in and it worked beautifully. I got back on the rower and switched off to Kevin after about 1:30 or so. He went about the same and I finished off the time with about a minute left. It was absolutely brutal, but we took first with 3,648 meters. Our strategy made a big difference because 2nd place was about 75 meters behind.

Event 3

2 Rounds

  • 30 Pullups
  • 30 Wall Ball (20/16#, 10/8′)
  • 30 Box Jumps/Step ups (24/20″)
  • 30 T2B

Pair up and alternate movements between the pairs. Reps can be split any way the pair wants.

Michelle and I were a pair and Kevin and Monica. I did 30 pull-ups both rounds and about 13 box jumps I think. We finished tied for second and 1 second behind the first place team. It was such a close event! Every rep and second counts.

Event 4

10:00

  • Buy-in: 50 Team Burpees (synchronized-ish)
  • 1RM max clean for each person in the remaining time

Tried to pace out our burpees so that we wouldn’t die and need huge recovery before starting the cleans. I did all power cleans because of my back and due to the time constraints. Made 205, 225, 255, and 265. Took second easily with 265 for Kevin, 155 for Monica, and 135 for Michelle. We jumped them both up 20# on their final attempts which was probably too much and they both missed. Kind of chaotic trying to get in a bunch of lifts in so little time though.

Overall we ended up in second place, just 1 point out of first. We worked really well together and it was a lot of fun.

I’m happy that my back held out on me for the lifts, but several hours later and I’m already feeling pretty tight and sore. My hips are wrecked from those workouts.

Heading to Cancun in the morning and come back on Thursday. Looking forward to about a week away from weights and will try to get into the chiropractor on Friday to start working on this back. I need to fix it for real.

Damn Back

It was so good to sleep in my bed last night after 9 nights on an air mattress. But the left side of my low back started acting up last night. For half the night it was extremely painful to roll over. Been getting better throughout the day, so hopefully it’s just something aggravated and not a new tweak. The back tweaks I’ve had recently affected the right side, so this is definitely something new. I’ve been using e-stim on it all day.

I went to CFi at 5:30 to work on a few things and then try some things with our team before a local competition on Saturday.

Warm-up

5 Rounds NFT

  • 10 Reverse Hypers (210#)
  • 200m Row
  • 10 Shoulder Press (20kg)

Split Jerks

  • 5x20kg
  • 5x40kg
  • 2x50kg
  • 2x60kg
  • 2x70kg
  • 2x80kg
  • 2x90kg
  • 2x95kg

Felt ok. Didn’t want to push it with my back and not having worked on them for almost 2 weeks. Rest day tomorrow. Hopefully this issue clears up or a 2RM front squat and max clean are going to be pretty tough events.

New set of bumpers I picked up during their Matte Black Friday Hundo specials.
New set of bumpers I picked up during their Matte Black Friday Hundo specials.

Heading Home

My abs were pretty sore all day yesterday from “Annie” on Monday. She always gets me. I was also extremely exhausted in the afternoon from the thruster-burpee workout I think and had to take a nap.

One last workout at CrossFit Intersect before heading back to Michigan.

Warm-up

  • 1:00 Row
  • 1:00 Air Squats
  • 1:00 Rest
  • 1:00 Row
  • 1:00 Pistols
  • 1:00 Rest
  • 1:00 Row
  • 1:00 Pistols
  • 10 PVC Good Mornings
  • 10 PVC Twists
  • 5/5 One Leg PVC Deadlifts

Strength

Deadlifts

  • 5×135#
  • 5×225#
  • 5×315#
  • 5×365#
  • 5×385#
  • 5×405#
  • 5×315#

Didn’t want to push it too far. Still playing it a little safe, so stopped before my back started to break down.

Conditioning

5 Rounds

  • 10 Box Jumps (24/20)
  • 20 Handstand Shoulder Taps (Facing Wall)
  • 10 C2B Pull-ups

First time doing more than a couple of shoulder taps for fun. Enjoyed them. Went 5-5, 5-5, 5-3-2, 4-3-3, and 4-3-3 on the C2B. Finished in 9:13. Shoulders are feeling pretty wrecked after getting worked hard for the last week and a half.

18 Long Months

drink-coffee-work-outEarly to bed again. Just so tired with the time difference here. Went to the 8:30am class at CrossFit Intersect again.

Warm-up

5 Rounds

  • 1:00 DU
  • 1:00 7-10 T2B

I was doing 3 sets of 20 double unders every minute, unless I missed twice in a set, which only happened once. So I totaled 289 dubs. I did 10 unbroken toes to bars every round.

Strength

Strict Press

As a guide they suggested 5-5-3-3-3-2-2-1RM.

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×125#
  • 3×135#
  • 2×150#
  • 2×160#
  • 1×170# (PR)
  • 1×175# (PR)

Finally! After a year and a half I get a 10# PR. So happy!!

Conditioning

5 – 1:00 Rounds

  • 150m Row
  • Max Burpees

I’m not sure if we were supposed to keep a cumulative count of the rowing meters or get 150m every round. I did the latter and ended up with 816m on my erg. Didn’t bother strapping in after the initial round since it would waste too much time for such a short distance. Did 36 burpees.

5:00 Rest

5 – 1:00 Rounds

  • 100m Run
  • Max American KBS (53#)

Had to deal with a little traffic a few times. Managed 56 swings.

Really fun workout from top to bottom. The metcons were really interesting because they were working a lot different muscles and you could still push on each piece.

In the afternoon I knocked out a max set of push-ups while sitting around. Got 54 which is a 2 rep PR. Talk about an arm pump after that! Did another set of 40 maybe 20 minutes later.

Going to Miss Sundays

Love my Sunday workouts, but probably won’t be home for the next three weeks. 😦

Warm-up

  • 1,000m Row (4:21)
  • Bottom Squat Hold
  • Stretching

Gymnastics

10:00 EMOM

  • 3 MU

Felt really good today! Maybe because it was the first thing and I was so fresh. I started working more on the push away at the top while finishing the dip. I think it helped generate more momentum. No real risk of missing any reps today.

Explosive Training

10:00 EMOM

  • Odds: 3 TnG C&J (155# for 3 rounds, 165# for 2)
  • Evens: 3 Box Jumps (38″)

Repping out those weights was tougher than I expected. The box jumps weren’t really that hard.

10 Rounds

  • 10 Plyo Lunges
  • 8 Skater Jumps
  • 6 V-ups

Pretty quick one and not that hard. Took me 6:01.

  • 2:00 Burpees
  • 4:00 Rest
  • 2:00 Burpees

I got 40 and 39.

2014-11-23-crew

Michigan Jerks

Went to Mockingjay Part 1 on Thursday night so didn’t get much sleep. Needed that full rest day yesterday and got a massage too. Ended up going to be before 9pm, which never happens. Hell, being in bed by 10 in extremely rare.

Warm-up

  • 1,000m Row (4:26)
  • Bottom Squat Hold
  • Jerk Footwork Drill

Weightlifting

Split Jerks

  • 5x20kg
  • 5x40kg
  • 3x50kg
  • 3x60kg
  • 3x70kg
  • 3x80kg
  • 3x85kg
  • 3x90kg
  • 3x93kg

2014-11-22-michigan-jerk

2 Clean + 1 Split Jerk (Blocks below the knee)

  • 50kg
  • 60kg
  • 70kg
  • 80kg
  • 90kg
  • 100kg

Feeling more and more comfortable with the jerks. Slowly adding more weight. Trying to work on dropping under the cleans faster too.

Strength

Front Squat

  • 5×135#
  • 5×185#
  • 5×215#
  • 5×235#
  • 5×255#
  • 5×265#

Conditioning

2,500m Row

Nothing crazy. Wanted to get the heart rate up for a bit and keep the pace under 2:00/500m. Finished in 9:51.2.

Sub 200

Up and at ’em for 9am. Still a little sore by my shoulder blades. Weight is down to 199.5# this morning, but body fat still seems high at 14.2%.

Warm-up

  • Bottom Squat Hold
  • 2×10 Reverse Hypers (210#)
  • Knee to Chest Pulls
  • Zombie Kicks
  • Good Mornings (PVC)
  • High Knees
  • Butt Kicks
  • PVC Stretching

Strength

Deadlifts

  • 7×155#
  • 7×245#
  • 7×315#
  • 7×345#
  • 7×365#
  • 7×385#

Wanted 405#, but everyone was already done before I did 385#, so I moved on. I’d say my back is 100% now.

Accessory

4 Sets

  • 8 Good Mornings
  • 20 Band Pulls (red)

I did 2 sets of good mornings with 155# and 2 sets with 175#.

Conditioning

15-12-9

  • Row (calories)
  • Burpees

Sprint! Took me 3:33.

Finished up with 3 sets of 10 on the reverse hyper using 210#.

cfi-2014-11-20

In the afternoon I headed out to the garage. Warmed up with 1,000m on the Ski Erg (4:28.5) and then hit one of Hinshaw’s strength endurance workouts.

5 Rounds

  • 12 OH Jumping Lunges (45#)
  • 200m Ski Erg
  • 50s Rest

Since I’m doing it on the ski erg (takes longer, and don’t get the little extra bit of rest while strapping in) instead of the rower, I bumped the rest up from 45 seconds. I screwed up all kind of shit doing this! After round 2 I was taking a minute of rest instead of 50 seconds. I also forgot to set the intervals for undefined rest so the computer doesn’t even tell me what my splits were. These should be close round times though:

  1. 1:03
  2. 1:09
  3. 1:10
  4. 1:08
  5. 1:09

That sucked!

Complete rest day tomorrow, with a massage.