Tag: row

Test Wednesday

Third day of test week. I went to the 5pm for a change today to workout with Brent and a different crew.

Warm-up

  • Air Squats
  • Star Jumps
  • Arm Circles
  • Zombie Kicks

1RM Front Squat

  • 10×45#
  • 5×135#
  • 3×185#
  • 2×225#
  • 1×265#
  • 1×285#
  • 1×305#
  • Fx320#

Damn! Wish I had done 315#. Got stuck not far above parallel and had to dump it. 305# was no problem.

MAX 45# Barbell Curls in 1:30

It was ring dips, but all of other stuff from this week has aggravated the shoulder a bit. Managed to get either 36 or 39, so I guess I’ll say 36.

MAX V-ups in 2:00

We were also supposed to start with a max effort set. I did 27 to start and 50 total. Hips just shot by the end. Couldn’t even lift my legs.

1,000m Row

I rowed 3:25.3 in February, so was shooting for close to 3:20. My goal was to keep my pace at 1:40-1:42 until the last 100-150m and then give it everything left. I managed to hold that until I got inside 400m to go and then it was a battle. Ended up with a 3:21.7, so almost a 4 second PR. We were absolutely destroyed after that.

Test Week

We’re doing a shit ton of tests this week. I’m already sore from getting back after it the last couple of days.

Warm-up

  • High Knees
  • Butt Kicks
  • Jumping Jacks
  • Shoulder Stretching
  • Bottom Squat Hold

Back Squat 1RM

  • 10×45#
  • 5×135#
  • 3×205#
  • 2×275#
  • 1×295#
  • 1×315#
  • 1×335#
  • 1×350# (PR)

Yeah!! Smoked 335# so much easier than I did on Saturday.

Strict press was up next, but I took extra time with my squatting since I can’t do anything overhead. 25 minutes is not enough time to max out in 2 lifts.

MAX Ring Rows in 1:30

Can’t do C2B pull-ups, so I did ring rows instead. Got 26. I still suck at these.

MAX HR Push-ups in 1:30

Did 39 of them. I should start hammering a lot of HR push-ups each week to help with chest size and tricep strength.

500m Row

My PR was a 1:34.4 so I tried to keep around a 1:35 or less early on, then started to kick it in with 150m left. Pulled off a 1:32.2 for a PR by over 2 seconds. Keeps getting better, but after that one I know I can go harder out of the gate next time.

Conditioning

Supposed to be a 1/2 “Cindy” but no pull-ups for me.

10:00 AMRAP

  • 5 Pendlay Rows (95#)
  • 10 C2D Push-ups
  • 15 Air Squats

I did 9 rounds plus 5 rows, 10 push-ups, and 4 squats.

My weight is up to the heaviest I’ve ever been, at 202.5# this morning. Starting a body fat challenge today and I measured at 15.4% on the device at the gym. I think I have a bit of an unfair advantage after gaining 8# in a week on vacation. I’ll be able to drop back to 195# in less than 2 weeks.

Predicting 14.5

My legs aren’t even really sore. I can’t believe it. I figured I wouldn’t be able to walk today. 100 box jumps at 30 inches on Monday, back squat triples and 100 ascending weight front squats on Tuesday, and 89 medicine ball cleans yesterday. Let’s hit those legs some more!

Warm-up

  • 10 Burpees
  • 30s Wrist Stretch
  • 20 Air Squats
  • 1:00 Bottom Squat Hold
  • 10/10 Hurdlers (forward, backward)

Strength

Front Squat

  • 5 @ 60% (195#)
  • 3 @ 80% (255#)
  • 1 @ 90% (290#)
  • 5 @ 75-80% (255#)
  • 5 @ 80-85% (265#)

Different from the expected 5×3 @ 80-90%. This one came from a workout Michelle Kinney did the other day. The big jump up to 290# was a new feeling. The 3rd and 4th reps with 265# at the end were a grind and then I couldn’t get up the 5th one. I think I kind of gave up on it before even dropping down into the squat to be honest. Not saying I would have gotten it, but my mind wasn’t right. Just last week I got 260×5 for the first time, so I’ll take this after everything done so far this week.

Looking forward to a week without weights next week. My body needs a break.

Conditioning

10 Rounds

  • 150m Row
  • 20s Rest

The metcon had OHS and T2B, which I couldn’t do anyways. After the last two days of thrashing the legs, I had already planned on rowing when I walked out of the gym yesterday.

I went too slow on the first round and only my 9th ended up being slower. Splits were 30.0, 29.1, 29.3, 29.3, 29.6, 29.8, 29.5, 29.9, 30.2, and 29.4. Everything within a 1.1 second range. Total work time of 4:56.1 with an average pace of 1:38.7/500m.

How about a 14.5 prediction?

We’re all thinking burpees and thrusters. With the shit Castro has been coming up with this year, I’m not sure we can expect anything.

We haven’t seen a triplet or a single movement workout. There has been a barbell in all 4 workouts. The live announcement will showcase 5 awesome athletes who have won the The CrossFit Games. I find it hard to believe Castro is going to take it easy on us in the final week, especially with these beasts doing the workout.

My initial guess was:
12:00 AMRAP

  • 10 Thrusters (100/70#)
  • 15 Bar-facing Burpees
  • 20 DU

Maybe we’ll see something we’ve never seen before. How about this?

7:00 AMRAP of Thrusters

You choose your weight (45/35, 75/55, 100/65, 135/95, 165/110), but you can’t change it once the clock starts. Your score is reps x weight. If you did 50 reps with 100# your score would be 5,000.

Sunday Super Squats

Headed over to Bay City for open gym at noon.

Warm-up

4 Tabata Rounds of Double Unders

Totaled 126 reps.

Strength

Back Squat (Super Squats!)

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×235#
  • 20×260# (PR)

10# higher than less than 2 weeks ago. Glad I went for it instead of only 255#. Felt pretty rough today. I bet the Air Dyne workout last night fried the legs.

Accessory

20 Pullovers with a 40# DB to open up the chest after the breathing squats.

OLY

Did a bunch of snatch position work from the hang to power position with 35#. No snatches due to my shoulder, but at least I can work on the positioning.

Conditioning

10:00 Row @ 80-85%

Kept it around a 2:05/500m pace and got 2,414m. Thought about doing some interval work, but not a great idea after the Super Squats.

2014 CrossFit Games Open Workout 14.4

14.3 was my best Open workout performance in 3 years, with a score in the top 6.8% (6,107th) worldwide. Made for a nice overall jump from 22,238/100,690 (22.1%) to 14,785/100,777 (14.7%). Should be no problem holding on to the top 20% now as long as my shoulder holds up for these last 2 workouts. I’ve been resting it since pushing it too much last Monday.

Yesterday was a rest day and I had a great massage. In to the gym at 1 today. My warm-up consisted of some 30 second calorie rows at a 1,200 cal/hr pace and a bunch of stretching and mobility.

2014 CrossFit Games Open Workout 14.4

14:00 AMRAP

  • 60 Calorie Row
  • 50 T2B
  • 40 Wall Balls (20# MB, 10′ target)
  • 30 Power Cleans (135#)
  • 20 Muscle-ups

Wow, this workout should be called Deception! Paced out my row as planned and finished right at 3:00. Did 5 T2B at a time with 5-8 seconds of walking between sets. Got to 30 like that and then started doing some triples and doubles, with some singles to finish. Split was 6:37 going into the wall balls. I figured this would be a time to rest, but I got to 10 and dropped the ball. 4 sets of 10 to finish at 8:43. All singles on the cleans, trying not to waste time getting back on the bar. Tiebreak time of 11:51. I took my time getting to the rings, took a drink, and didn’t jump up until after over 30 seconds had gone by. Still missed my first muscle-up! Managed to fight for 2 good reps to score 182 reps. Hips had nothing left. I think I had 3 failures.

The only time I felt my shoulder was in the middle of the wall balls. The T2B really had me worried because that’s what aggravated things last Monday after all of the C2B in 14.2 the day before. We’ll see how it feels later tonight and tomorrow once inflammation kicks in.

Headed out to the garage around 7:30 and jumped on the Air Dyne (AD2) for 10:00. Knocked out 351 calories to beat my record by 9. That hurt and was a mental grind. Kept 80-81 rpm until the final 40 seconds.

80 More Burpees

My shoulders are actually tight this morning. Maybe from the 100 burpees? Or possibly from the power cleans? Went to the usual 9am class. Yesterday afternoon I had another appointment at Midland Chiropractic Sports Rehab. Seemed like they really dialed it up on the spinal decompression table because my low back was feeling weird the rest of the day.

Warm-up

  • 150m Row
  • 21 Air Squats
  • 150m Row
  • 15 Air Squats
  • 150m Row
  • 9 Air Squats

Strength

Back Squat 5×5 @ 70-80%

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×255#
  • 5×260#
  • 5×265#
  • 5×270#
  • 5×275#

Upped the ante quite a bit from a month ago. Felt great!

Conditioning

4 Rounds

  • 10 Pistols (alternating)
  • 15 GHD Sit-ups (on Roman Chair)
  • 20 Burpees
  • 1:1 Rest

I did pistols instead of HSPU and GHD instead of T2B. My rounds were 2:05, 2:09, 2:07, and 2:09. That’s 180 burpees in the last 2 days. You know they’re coming in 14.4 or 14.5.

Skill

7:00 EMOM

  • 30 DU

I only missed once in the 4th minute after 16 dubs. The RPM rope is money!

Burpees, Baby!

I’m sore from the weekend of squats, but nothing terrible. You know it, 9am.

Warm-up

4 Round Tabata Mash-up

  • Air Squats w/ Pause
  • Zombie Kicks
  • Shoulder Stretching

14:00 EMOM

  • Evens: 5 V-ups (no hands OH) + 5 Deadlifts (135#)
  • Odds: 5 Power Cleans (135#) + 5 Box Jumps (24″)

Did the modified v-ups instead of T2B.

10 Rounds

  • 10 Burpees
  • 20s Rest

Started out flying with 19 seconds for each of the first two rounds. Then I started to hit the wall and did my best to hold on. Finished in 7:36. I almost did a 10:00 EMOM of 10 burpees or Tabata burpees yesterday; I’m glad I didn’t.

Jumped on the rower for an easy 2,000m in 8:44.

Feeling Good!

It’s amazing what some rest and solid sleep does for the body. I feel great today. I had another appointment at the chiropractor yesterday and I think tomorrow will be my last visit. Using the TENS unit is working magic. I hit up the 9am class.

Warm-up

  • 20 Zombie Kicks
  • 20 Air Squats
  • 10/10 Leg Swings (F-B, S-S)
  • 10/10 Hurdles
  • PVC pass-thrus (not great on the shoulder yet in the back position)

Strength

Back Squat 5×1 @ 90+%

  • 10×45#
  • 5×135#
  • 3×225#
  • 2×275#
  • 1×305#
  • 1×315#
  • 1×325#
  • 1×335#
  • F @ 340#

Damn! The 335# felt good so I went for a PR matching lift and was strongly thinking about trying 345#. I pushed up past parallel and just couldn’t get through the sticking point.

Skill

14:00 EMOM

  • Odds: 2 MU
  • Evens: 30 DU

I missed the 2nd MU in round 2, but got through all the rest of them as doubles. Best muscle-up day I’ve ever had. It’s nice to have some rings up at SF!

Conditioning

10:00 AMRAP

  • 20 Russian KBS (62#)
  • 20 AbMat Sit-ups

Decided not to do American swings because the MU were enough strain on the shoulder for one day. Never stopped and my rounds only got slower by a few seconds. Finished 7 full rounds plus 16 swings.

This workout was the best I’ve felt since coming back to CrossFit classes. I guess pushing through the Open workout yesterday lit a fire in me. I like it!

Was feeling so good, I decided to get in a rowing workout. Went over to Kevin’s while him and Alex were lifting.

3 Rounds

  • 500m Easy/Moderate
  • 1,500m Hard
  • 4:00 Rest

Template:

  • The easy/moderate pace target is 15-20sec/500m slower than your 2000m PR pace. (2:02-2:07)
  • The hard pace target is 5-10sec/500m slower than your 2000m PR pace. (1:52-1:57)
  • Focus on the consistency of your 1500m efforts.

At a total of 6,000 meters for the workout, it was tougher than expected. My round times were roughly 7:55-7:57-7:56, so I’d say that’s pretty consistent.

Survival Fitness Winds Down for 14.1

Shoulder is pretty much the same, but back doesn’t bother me unless I get in certain positions. Heading back to Midland Chiropractic Sports Rehab this afternoon for my 2nd session. I’ve also ordered my own TENS unit after finding out they only cost $100. I remember the Marc Pro being about $600 and saying no thanks. For $100, I can’t go wrong though. The unit is a great way to speed up recovery.

The gym is winding down to rest up for the first Open WOD, which gets announced tomorrow. I could use a lighter day anyway with my injuries and there was no lack of intensity with the workout.

Warm-up

  • 20 Zombie Kicks
  • 20 Air Squats
  • 20/20 Leg Swings (F-B, S-S)
  • Shoulder stretching
  • “Roxanne” with jumping jacks, burpees, and squat jumps

Conditioning

2014-02-26-1k-row

  • 1,000m Row
  • 30 Hang Power Cleans (135#)
  • 30 Ring Rows (feet on 12″ box)

I substituted the ring rows in for C2B pull-ups, which lost some intensity at the end because I have to rest so much in between ring rows. I set a PR on my 1,000m row with a 3:25.3! First PR I’ve set in over a month. I held my pace around 1:44-1:45 and then kicked it in to high gear for the last 100+ meters. Took a pretty big break walking over to my bar and did the cleans in 6 sets of 5. I would count to between 5 and 7 between sets before picking the bar back up. It’s a great way to manage rest periods. Ring rows were pretty much doubles the whole way. Slow! Finished right at 10:00 total time.

Taking it Easy

Was out with a ton of people from the gym last night celebrating a 40th birthday. Fun times! Went over to the Bay City gym with Kevin for open gym.

OLY

Did some clean technique work, working on speed and drive, mostly from the power position with a very small dip. Nothing over 125#.

Conditioning

30:00 Row

Kept a 2:10-2:15 / 500m pace. Nothing crazy and was able to hold some conversations while doing it.

20140223-160224.jpg

Skill?

  • 3x20x45# Back Squat

Yep, just the empty bar to keep good position and loosen up.

My back and shoulder didn’t bother me during any of this, which is good, but some of the easiest things trigger them, like pushing open a car door or lifting my right leg to get up in my Jeep. I have an appointment tomorrow with Midland Chiropractic Sports Rehab, which does ART, so hopefully they can work some magic.