Tag: row

Almost Back

Feeling a little tight in the upper back this morning. In early to row with Kevin and then we did some of the class workout since all of the 9am crew were gone today.

Row

This is another Chris Hinshaw special, which he programmed for Garret Fisher. My 2,00m row is just over 7 minutes, so I added 5 seconds to the split paces listed on the site. The two 1:00 pieces at the end are the key to this workout.

  • 7:00 at 1:58-2:00/500m
  • 2:00 Rest
  • 2x 3:00 at 1:55-1:57/500m (2:00 Rest)
  • 2:00 Rest
  • 2x 1:00 at 1:47-1:48/500m (2:00 Rest)

Not really hard. My meters were 1,759, 777, 779, 282, and 284.

Strength

Front Squats

  • 5×45#
  • 5×135#
  • 3×185#
  • 3×215#
  • 3×235#
  • 3×255#
  • 3×275#
  • 3×285#

Felt solid. Really focused on an upright back and not bouncing too much to put extra pressure on my low back. I did seem to tweak something by my shoulder-blade though. I’ve done an ugly 3×295 before, so almost back to full steam.

Conditioning

“Annie”
50-40-30-20-10

  • DU
  • Sit-ups

Not very good. Missed a double under before getting to 10 and had 2 other misses in later rounds. Should have just started over! Only 12 seconds slower than my PR though, with a time of 6:40.

Felt like I needed to do more so I went out to the garage and jumped on the Air Dyne (AD2) at night for 20 minutes and went 10.39km.

Working the Back Leg of the Jerk

Feeling a bit from all of the push-ups yesterday, but rested and ready to go.

Warm-up

  • 3 Rounds NFT
    • 10 Reverse Hypers (210#)
    • 250m Row
  • Jerk footwork
  • 10×45# Shoulder Press

Weightlifting

Split Jerks

  • 5×45#
  • 5×95#
  • 2x3x115#
  • 3x3x135#
  • 2x3x155#
  • 2x3x175#

Working on my back leg. Starting to get a feel for it. Kept it light.

  • High Hang Clean
  • Hang Clean
  • 2 Front Squats
  • Jerk

Fun little complex. Did 135-145-155-165-175-185-195-205#. The jerk felt really good!

Conditioning

2 Rounds

  • 1:00 MU
  • 1:00 Rest
  • 1:00 Burpees
  • 1:00 Rest
  • 1:00 Row
  • 1:00 Rest
  • 1:00 DU
  • 1:00 Rest

I got 8 and 6 muscle-ups, 22 and 20 burpees, 23 calories rowing both times, and 77-93 double unders.

Accessory

3 Rounds NFT

  • 10 Reverse Hypers (260#)
  • 10 Weighted GHD Sit-ups (20#)

Back in the 400s

Tired this morning. Almost backed out of the morning session I had planned, but got in the garage and did the work.

Warmed up with 5:00 on the Air Dyde (AD2) for 2.58km.

4 Rounds

  • 500m Ski Erg
  • 1:00 Rest
  • 300m Ski Erg
  • 3:00 Rest

Got this one from Chris Hishaw of Vivendi Lab (formerly NorCal CrossFit Lab). It was a row workout, but the distances and pace chart work just as well on the ski erg. My pace targets were 2:02.4 for 500m and 1:54 for 300m based off an estimated 2k PR since my only attempt is too slow. Hit every target and increased my pace every round. The 500s were 2:02.4, 2:02.1, 2:02, and 2:01.7. The 300s were 1:08.3 (1:53.8/500), 1:08 (1:53.3/500), 1:08 (1:53.3/500), and 1:07.6 (1:52.6/500).

3 Rounds

  • 15 GHD Sit-ups
  • 15 Hip Extensions

Did it in 4:17. Planned on 5 rounds, but the CFi workout has deadlifts and T2B today, so I don’t want to destroy my core. To be honest, back extensions with sore quads are pretty brutal!

Went to the 5:30 class.

Warm-up

  • 1,000m Row (3:58.1)
  • 2×10 Reverse Hyper (210#)
  • Bottom Squat Hold

Strength

Deadlifts

  • 5×155#
  • 5×245#
  • 4×315#
  • 2×365#
  • 2×385#
  • 2×405#
  • 2×425#
  • 2×445#

Yeah! Haven’t pulled 400+ off the ground in months. Felt easy too. Didn’t want to push it too far though. I had a goal of 425-435 when I walked in.

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Conditioning

10:00 AMRAP

  • 8 T2B
  • 8 Deadlifts (185#)
  • 16 American KBS (53#)

Didn’t have a go button today. I could feel my body wore out early in the day. Got 5 rounds plus 8 toes to bar and 8 deadlifts. Everything unbroken except I went 4-4 on my last set of T2B.

Midline

5 Sets

  • 12 Floor Wipers (95#)

Hadn’t done these in well over a year I think, but they were really easy. Tried to go really slow and controlled on the last set.

Figured I’d decompress the back after those deadlifts, so jumped on the RH again for 3x10x210#.

Veterans Day “DT”

Was feeling weak and tired yesterday after some yard work. Hopefully it’s not from the diet being a lot fewer calories than eating fast food. Up for the 9am class.

Warm-up

  • 500m Row (2:02)
  • Bottom Squat Hold

Strength

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×235#
  • 5×255#
  • 5×265#
  • 5×280#
  • 5×295#

Felt good. Those back tweaks are really making me focus on technique through all of my heavy reps.

I did a quick complex of 6 deadlifts, 4 hang power cleans, and 2 push jerks with 135# to get a feel for the workout.

Conditioning

DT-th“DT”
5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 Push Jerks (155#)

I was shooting for under 10 minutes and was on pace until I died in the last round. I did 11 deadlifts to start every round. Got 1 deadlift + 8 power cleans in the first two rounds, but fell apart with the cleans after that. Lost a good 5 seconds or more too when I miscounted for a second at the end and dropped the bar with 1 rep to go. Dumb! Finished in 10:35, which is good for a 1:13 PR, so I’ll take it.

Over 2 Years Later

Well rested and feeling good. Eating better starting today to drop some weight before heading to Long Beach on the 24th. Super Sunday at 11am.

Warm-up

  • 1,000m row (4:00)
  • 2 Seated Box Jumps (24″)
  • 5 OHS (45#)
  • 2 Seated Box Jumps (30″)
  • 3 OHS (95#)
  • 2 Seated Box Jumps (34″)
  • 3 OHS (135#)
  • 2 Seated Box Jumps (38″)
  • 3 OHS (155#)
  • 2 Seated Box Jumps (41.5″)

XWOD

  • 3-3-3-3-3 OHS
    • 165#
    • 175#
    • 185#
    • 195#
    • fail 200#
  • 2-1-2-1-2 Seated Box Jumps
    • 2s: 45″
    • 1s: 48″ (PR)

Just not tight on that last attempt. Got to the bottom and dumped the bar forward on the first rep. That was a 0.5″ PR for the two single seated box jumps.

Conditioning

CrossFit Games Open 12.2
10:00 AMRAP

  • 30 Snatches (75/45#)
  • 30 Snatches (135/75#)
  • 30 Snatches (165/100#)
  • 30+ Snatches (210/120#)

When I did this in 2012, I was only a few months into CrossFit and had never snatched more than 95#. Took me over 3 minutes of attempts to finally make one at 135#. I ended up getting 6 reps. Today I got through the first 60 reps and then 8 with 165#.

3 Rounds

  • 1:00 Bar-facing Burpees
  • 1:00 Rest
  • 1:00 Air Squats
  • 1:00 Rest

I got 14-14-16 on the burpees and 45-44-45 on the air squats. Such a quad burn on the squats.

Midline

3x MAX HS Hold

  • 2:00
  • 1:13
  • 1:14

Accessory

Reverse Hyper

  • 3x8x260#

Altitude Angie

Still in Colorado. We went roller skating last night, which was awkward at first compared to roller blades, but got the hang of it. Could really feel different things getting stretching out, especially around the ankles. Also shot some hoops, where I dominated a game of HORSE. 🙂 Up to hit CrossFit Estes Park at 7am again.

Warm-up

  • 400m Row (1:39)
  • 15:00 Stretching & Mobility
  • 4 Rounds NFT
    • 10 American KBS (35#)
    • 6 Wall Balls (20#, 10′)
    • 2 Burpees
    • 2 Good Mornings (PVC)

Conditioning

“Angie”

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats

I did sets of 5 pull-ups until 80, then switched to triples and doubles. Finished them at 7:03, which is about 1:30 faster than I’ve done before. Was able to do 5 push-ups at a time until 40 or 45, then switched to 3s and 2s and finally 2s after 80. Split was 13:04. Sit-ups were slow, but no stopping. Clock was about 17:14 when I moved on to the squats. I can’t believe how much these burn! Finished at 20:40, which is a 2:02 PR and done at 1.5 miles above sea level!

Jumped on the rower for 500m (2:38) to help flush out my legs. Going for a hike in the mountains this afternoon.

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Went on 3.46 mile hike in Rocky Mountain National Park (more pics) in the afternoon for about 2 hours. Beautiful!

IMG_5262

Burpees up High

Up for the 7am at CrossFit Estes Park again. I did the programmed workout today.

Warm-up

  • 3:00 Row (680m)
  • 20:00 Mobility
  • 7:00 AMRAP (no rush, just get warmed up)
    • 10 Lunges
    • 8 Ring Rows
    • 6 Hollow Rocks

I did 5 rounds of the AMRAP going at a nice easy pace, not breaking a sweat.

Conditioning

21-15-9

  • Burpees
  • Box Jumps (24″)

Damn those burpees eat you up at altitude. Took me 4:59.

Accessory

Turkish Get-ups

  • 3/3 26#
  • 3/3 35#
  • 3/3 40#
  • 3/3 53#

Every time I do these I say I need to do them more often.

CrossFit Estes Park

I’m in Estes Park, CO for the week. Had a rest day yesterday while traveling, but was up and headed in to CrossFit Estes Park this morning at 7am for open gym. It’s 1.5 miles above sea level, so more training at altitude.

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They seem to follow the main side programming most of the time, so it was “Fran” today. No thanks after doing it a week ago and being at altitude here. I did my own thing…

Warm-up

  • 1,000m Row (4:23)

Strength

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 5×265#
  • 5×285#

Not sure why I got up there in weight so fast. Felt good, but didn’t want to push it and risk tweaking the back again, especially as a guest.

Conditioning

5 Rounds

  • 10 GHD Sit-ups
  • 10 Box Jumps (24″)

Figured I’d better stick to something short as I get used to the lack of oxygen. Took me 5:17.

  • 2,000m Row

Nice easy pace to do it in 9:04.

Full of Grace

Enjoyed the extra hour of sleep, even though I was in bed by 11. Feeling better about myself now that I’m waking up at a decent time again. Super Sunday at 11am.

Warm-up

  • 1000m Row (4:21)
  • 2×50 Band Pulls (red)
  • 5×45# C&J
  • 5×95# C&J

Benchmark Test

“Grace”

  • 30 C&J (135#)

Last August I did a 3:03. Was hoping to get under 2:30 today. Did 10 unbroken and then all singles. Had 15 reps in at 1:00 and finished in 2:17, which is a 46 second PR! I attribute a lot of that to the Thruster Attack, but also to the combination of Kevin’s CFi programming and the extra work I do. I’ve been making huge progress the last few months.

Gymnastics

1/2 of “Tabata Something Else”

  • 4 Tabata Pull-ups
  • 4 Tabata Push-ups
  • 4 Tabata Sit-ups
  • 4 Tabata Air Squats

I did 43 pull-ups, 45 push-ups, 42 sit-ups, and 58 air squats for a total count of 188. Originally had planned on doing the full benchmark workout, but when several people showed up late to delay Grace I adjusted. At the end of the day it turned out to be a great call.

Strength

5 Sets

  • 10 Good Mornings (95#)
  • 4/4 Barbell Step-ups (95#, 20′)

Went right from the good mornings into the step-ups since the bar was already on our back. Nothing super heavy.

Monostructural Conditioning

4x

  • 250m Row
  • ~3:00 Rest

I busted ass on the first one, seeing a new low of 1:15/500m on the pace at one point. Couldn’t keep up that pace for the remaining 3. Times were 40.4, 43.3, 43.5, and 43.8. Quads and ass were burning up at the end of those last two intervals.

Nowhere for any body part to escape today. Walked out feeling pretty beat.

Early

Went to bed early and got up early. Headed in at 8am to do some lifting with Kevin before class. I jumped on the rower for an easy 1,000m in 4:16. Also warmed up with 10×45# shoulder press, 10×45 good morningis

Warm-up

  • 1,000m Row – 4:16
  • 10 Shoulder Press (45#)
  • 10 Good Mornings (45#)
  • 5 Power Cleans (45#)
  • 5 Jerks (45#)
  • 5 Power Cleans (95#)
  • 5 Jerks (95#)

Weightlifting

Power Clean & Jerk

  • 3×115#
  • 2x3x135#
  • 2×155#
  • 3x2x175#
  • 2x2x195#

Strength

Deadlift

  • 4×155#
  • 4×245#
  • 4×315#
  • 4×335#
  • 4×345#
  • 4×355#
  • 4×365#
  • 4×375#
  • 4×385#
  • 4×395#

Little scary getting back up 400, but it felt good.

Conditioning

8 Rounds (Tabata)

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

I got all 9s, which seems like I was going slower than normal.

15-12-9-6-3

  • Burpee Box Jumps (24″)
  • Sit-ups

Finished in 5:56.