Tag: row

Nearly a Century of Double Unders

At Survival Fitness this morning with Matt at 10am. Conditioning focused instead of strength for a change of pace.

Warm-up

DU Practice

I got a set of 98 unbroken for a PR. Started tripping up around 95 and managed to save a few more, but couldn’t get to the century mark. So close, yet so far away. Got another set of 67.

OHS

  • 5 x 45#
  • 3 x 95#
  • 3 x 135#
  • 1 x 165#
  • 1 x 185#
  • 1 x 195#
  • 1 x 205# (PR)
  • 1 x 215# (PR)

Shoulders were shaky even with the empty bar, so I was not confident about how the day would go. Then in the set of 135# I started to feel a knot in the middle of my back on the left side, which would continue to get worse through the training session. Just goes to show that your body can still perform when not feeling your best. Really happy with the 15# PR.

Conditioning & Gymnastics

A couple of partner interval-type workouts where 1 person does a round while the other person rests.

5 Rounds each

  • 200m Row
  • 15 Pull-ups

Really need to get in butterfly practice since I seem to have lost them. Got all 15 unbroken to start and 10-5 in the second round. Then the pull-pull combination started to kick in.

5 Rounds each

  • 15 cal Air Dyne
  • 10 Ring Push-ups

Did all of the ring push-ups unbroken. We were planning to do a short sprint workout with burpees and wall balls after a longer rest, but both of us were feeling sick after these two. We decided it was a better idea to call it a day, since this was a considerable amount of hard conditioning because of the rest/work.

All Lifting

Went over to Kevin’s at 7pm. Legs are still pretty sore from the last few days. Warmed up with a quick 500m row.

Cleans

Off blocks set at the knee.

  • Warm-up with empty bar 45# position work
  • 2 x 3 x 95#
  • 2 x 3 x 115#
  • 3 x 155#
  • 3 x 175#
  • 3 x 205#

Back Squats

  • 5 x 135#
  • 5 x 185#
  • 3 x 225#
  • 3 x 255#
  • 1 x 275#
  • 1 x 295#
  • 1 x 315#
  • 1 x 325#
  • 3 x 5 x 245#

Jerk Lockouts

  • 2 x 135#
  • 2 x 185#
  • 2 x 205#
  • 2 x 225#

Split Jerks

  • 2 x 125#
  • 2 x 135#
  • 2 x 155#
  • 2 x 185#
  • 2 x 205#

Incline Bench Press

  • 5 x 95#
  • 5 x 125#
  • 5 x 135#
  • 5 x 137.5#

Good Mornings

  • 5 x 155#
  • 5 x 155#
  • 5 x 175#

Incline Bench Press w/ Earthquake Bar

  • 5 x 70# (35# KB on each side)
  • 4 x 100# (35# and 15# KB on each side)
  • 5 x 90# (35# and 10# KB on each side)

Back Home

Good to be back after 10 day away. In at 10am and was there about 2 hours.

Warm-up

3:00 Air Dyne

OLY

  • 5:00 Snatch Positioning (45# training bar)
  • 2:00 E30S – 2 Snatches (95#)
  • 2:00 E30S – 1 Snatch (115#)
  • 4:00 EMOM – 1 Snatch (135#)
  • 4:00 EMOM – 1 Snatch (155#)

I failed because of lack of concentration on my last minute with 155#, but picked it right back up and knocked out the rep. Felt pretty good after not snatching for a week and a half.

Strength

Back Squat

  • 10 x 45#
  • 5 x 135#
  • 5 x 185#
  • 3 x 225#
  • 2 x 255#
  • 2 x 275#
  • 1 x 295#
  • 1 x 305#
  • 5 x 3 x 245#

Could tell I haven’t been squatting. Now I have to pretty much start over getting used to the squat volume.

14:00 EMOM

  • Odds: 5 Strict Deficit HSPU (15# bumpers)
  • Evens: 5 Strict Chin-ups

No problem getting any reps.

WOD

10 Rounds

  • 30s Row
  • 30s Rest

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Consistent!

Rest 5:00

5 Rounds

  • 30s Row
  • 30s Rest

20131004-135028.jpg

Picked it up for these last 5 and really pushed. It’s interesting that my s/m were lower on 3 of them.

Recovery

  • Walked 300m
  • 5:00 Air Dyne

CrossFit Santa Cruz

Dropped in at CrossFit Santa Cruz this morning with a few other guys from Automattic. Really cool since I’ve watched countless CrossFit videos filmed in their box. We went to the 7am class.

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Warm-up

Stations

  • 400m Run (Pace)
  • Jump Rope
  • Walking Lunges & Bear Crawls
  • Row

After that, we did about 15 minutes of mobility work.

WOD

  • 500m Row
  • 20 Push Jerks (155#)
  • 30 Burpees

Fun little one. Finished in 5:35.

United Barbell CrossFit Soma

Went to a box called United Barbell / CrossFit Soma here in San Francisco at 7am.

Warm-up

2x
250m Row
Roll out low back

10/10 leg swings
Wide hip grinders
20 mountain climbers
Partner up
– bottom squat hold
– 2 slinkies & 5 good mornings (empty bar)

Strength

Sumo Deadlifts
12×1

Started at 115#, worked up and did the 12 singles at 325#. First time doing the sumo variant with a barbell and it’s a completely different feel.

WOD

18-15-12-9-6-3
– Wall Balls
– Knees to Elbows

We were partnered up and I had to wait after each movement for the other guy to finish or it would have been much faster than 8:09.

Volume Bench

Didn’t get the most sleep because I was still on a high after the competition and watched Dexter and Breaking Bad. In at 10am for some work.

Warm-up

  • 5:00 Air Dyne
  • PVC Pass-thrus

Strength

Bench Press

Kevin suggested I do a “Volcano” by doing sets of 8 until I was about to fail, then 5s, 3s, and finally singles.

  • 10 @ 45#
  • 8 @ 95#
  • 8 @ 115#
  • 8 @ 135#
  • 8 @ 155# (I put on the slingshot starting with this set to help me get more volume)
  • 8 @ 165#
  • 8 @ 175#
  • 5 @ 185#
  • 5 @ 190#
  • 5 @ 195#
  • 5 @ 200#
  • 3 @ 205#
  • 3 @ 210#
  • 3 @ 215#
  • 3 @ 220#
  • 3 @ 225#
  • 1 @ 230#
  • 1 @ 235#
  • 1 @ 240#
  • 1 @ 245#

I know it was with the slingshot, but I haven’t put up over 225# since last November when I set my PR at 235#. Can’t count those big singles as a PR today because they were equipment assisted, but it was very encouraging to push that much weight after so much volume (20 sets) and with pretty short rest between sets.

Back Squats

  • 2×5 @ 135#
  • 5 @ 185#
  • 3 @ 225#
  • 1 @ 255#
  • 1 @ 275#
  • 1 @ 295#
  • 3×5 @ 225#

We took it easy since we got in quite a bit of leg work in the competition. Good time to focus on technique.

Conditioning

10 Rounds

  • 1:00 Row
  • 1:00 Rest

I tried to keep my pace under 1:40, which was a struggle in the last few rounds. My meters rowed splits were 294/299/300/301/299/300/303/300/299/303.

No Touch-n-Go Snatches For Me

Went to open gym. It was a packed house tonight!

Warm-up

3:00 Air Dyne

Snatches

  • 5:00 45# Snatch Position Work
  • 2 @ 95#
  • 2 @ 115#
  • 5 @ 135# (disaster trying 2 TnG for the competition Sunday. I’ll be dropping each rep!)
  • EMOM: 1 Snatch
    • 145#
    • 150#
    • 155#
    • 160#
    • 165#
    • 170#
    • 175# F
    • 175#
    • 180#
    • 185# F
    • 185# F (waited a few minutes before this last attempt)

Felt ok, but wasn’t all that comfortable with so many people moving around me and talking to me when my next minute was about to start. Probably not the best thing to do during an open gym.

Back Squats

  • 2×5 @ 135#
  • 5 @ 185#
  • 2 @ 225#
  • 2 @ 255#
  • 2 @ 275#
  • 2 @ 295#
  • 1 @ 305#
  • 1 @ 315#
  • 4×3 @ 255#

Didn’t feel as good as Wednesday, but that’s 3 heavy squat days in a row and 5 this week, so I’ll take the effort. A lot of heavy reps!

WOD

10 Rounds

  • 30s Row
  • 30s Rest

The added deadlift and squat strength is translating to much more power on the rower. My meters were 151/152/153/154/154/154/154/156/157/158 and I still felt great at the end.

Eating to Perform and Performing PRs

Starting keeping track of food yesterday in an attempt to eat following some of the Eat to Perform guidelines. A lot more carbs than I’m used to eating. Went in at 10am to lift with Kevin.

Warm-up

  • 500m Row
  • PVC Pass-thrus

Olympic Lifting

More snatching! Did my typical 5:00 with 45# on the training for position work and then got into the snatches. Had no plan going in, but wanted to try to set another PR.

  • 3 @ 95#
  • 2 @ 115#
  • 2 @ 135#
  • 1 @ 155#
  • 1 @ 165#
  • 1 @ 170#
  • F/1 @ 175#
  • F/F/F/1 @ 180#
  • F/F/1 @ 185# (PR)

When I get up there I have to remember to be explosive and not focus too much on dropping under it. I also need to stay patient with standing up. Was frustrating with so many misses, but mission accomplished. Ten more pounds for a body weight snatch!

Strength

Wanted to do back squats, but didn’t really have a plan for them either.

  • 5 @ 135#
  • 5 @ 185#
  • 5 @ 225#
  • 5 @ 255#
  • 1 @ 265#
  • 1 @ 275#
  • 1 @ 285#
  • 1 @ 295#
  • 1 @ 305#
  • 1 @ 215#
  • 1 @ 325#
  • 1 @ 335# (PR)

Wasn’t expecting that, especially after already doing so many singles. Felt good to have my squat back. Kevin pointed out that I’d let my elbows drift back sometimes on the way up, which caused my forward lean and ugly squat. I was able to keep it pretty solid after that, but it happened on 335# lift and I was able to power through it.

Back at 7pm to workout with a class.

Warm-up

3 Rounds

  • 20s Bottom Squat Hold
  • 10 Zombie Kicks
  • 5 Burpees

Strength

10:00 EMOM

  • Odds: 5 RDLs (195#)
  • Evens: 10/10 Kroc Rows (62# KB)

Today I learned that the RDL is not another name for a stiff leg deadlift, which I always thought was the case. I’ve always been doing SLDL and calling them RDL. Whoops!

Here are some short demos and explanations from Catalyst Athletics for each type of deadlift:

10:00 EMOM

  • 8 Strict Chin-ups
  • 30s Plank

Trying to use the chin-ups to work my biceps to help out my elbows, which hyper-extend. The right one has been getting achy for a few weeks due to all of the snatch volume.

WOD

12:00 AMRAP

  • 5 SH to OH (115#)
  • 10 Deadlifts (115#)
  • 15 Box Jumps or Step-ups (24″)

Two minutes longer than Open WOD 13.2, but I got about a round less. I did all box jumps until the final round, which I think gassed me a lot more. I never took a break during the Open, but took quite a few today. Managed to get 7+26, but was expecting more. I did all of the push jerks and deadlifts unbroken without a problem.

Open Gym Sunday

Went over to the Bay City box during open gym.

Warm-up

  • 500m Row (1:53)
  • DU

Olympic Lifting

Still working on the snatches. Really need to start getting in some clean and jerk work too.

  • 5:00 Snatch Position Work (45# on training bar)
  • 2 @ 95#
  • 2 @ 115#
  • 2:00 E20S (135#)
  • 2:00 E30S (155#)

If I was feeling good I was going to work up and maybe go for a PR, but my shoulders are still rocked from Thursday and Friday.

Strength

  • 5 @ 135# Back Squats
  • 5 @ 50# Snatch Presses
  • 5 @ 225# Back Squats
  • 5 @ 80# Snatch Presses
  • 10:00 EMOM
    • Odds: 2 @ 285# Back Squat
    • Evens: 5 @ 100# Snatch Presses
  • 3 Rounds NFT (Back off sets)
    • 3 @ 245# Back Squats
    • 5 @ 80# Snatch Presses

WOD

I was going to try some max sets of pull-ups, but I kept losing my rhythm after 8 reps. Did about 4 sets like that.

Tried part of an event for next Sunday’s team competition with Katy.

4:00 AMRAP

  • AMRAP Wall Balls (20# MB, 11′ target)
  • * All team members do 5 burpees EMOM

We alternated minutes and I got about 25 wall balls in during each of my minutes.

6 Rounds

  • 30s Air Dyne
  • 30s Rest

Racked up 88 calories. Legs were dog tired from all of the squats.

6 Rounds

  • 30s Row
  • 30s Rest

So much easier to maintain a good pace from interval to interval than the damn Air Dyne. Started a little slow on the first round, but picked it up and was consistent the rest of the way.

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180 Pounds of Snatch

In at 10am by myself this morning. Everyone else bailed.

Warm-up

  • 3:00 Air Dyne
  • Behind the Neck Band Pull Aparts (purple)

Olympic Lifting

Did 5:00 of snatch position work with 45# on the training bar, a couple of quick snatch singles with 95#, and then started doing a snatch single EMOM. Not a big fan of snatching heavy without anyone around, but oh well.

  • 115#
  • 125#
  • 130#
  • 135#
  • 140#
  • 145#
  • 150#
  • 155#
  • 160#
  • 165# (Fail)
  • 165#
  • 170#
  • 175#
  • 180# (PR)
  • 185# (Fail)

Had 185# up over me but was too soft and too far forward. Rested 3:00 and gave it another shot with a similar result, but the first attempt was better. I’ll get it next time.

Strength

Shoulder Presses & Chin-ups

  • 5 x 85#
  • 10 Strict Chin-ups
  • 5 x 105#
  • 10 Strict Chin-ups
  • 5 x 115#
  • 10 Strict Chin-ups
  • 5 x 130#
  • 10 Strict Chin-ups

Pendlay Rows

  • 5 x 115#
  • 5 x 135#
  • 5 x 155#
  • 5 x 165#

I should have went for more here, but haven’t done them in weeks.

WOD

4 Rounds

  • 200m Row
  • 30s Rest

Felt solid on the rower. Didn’t want to over do it, with plans to go to class at night.

20130912-121928.jpg

Went to the 7pm class.

Warm-up

3 Rounds

  • 1:00 Bottom Squat Hold
  • 15 PVC Pass-thrus

Strength

Back Squats

Warmed up with 10 @ 45#, 5 @ 95#, and 5 @ 135#.

  • 5 @ 185#
  • 5 @ 225#
  • 5 @ 225#
  • 5 @ 265#
  • 5 @ 265#

Ass To Grass! Back using the weightlifting shoes today to help me out with my squats and stuff. Squats are feeling better finally.

WOD

15-12-9

  • Deadlifts (225#)
  • HSPU

Finished in 4:10. This was just 9 reps of each short of being “Diane” but 9 reps of each more than the 12-9-6 I did in 5:18 back in November. Over a minute faster with 18 total reps extra. I’ll take that improvement! I can probably finally knock out the real “Diane” in a respectable time now.

Rest 4:00

15-12-9

  • One-arm Snatches (45# DB, alternating)
  • Burpees

Did this one in 3:41. Liked these WODs!

Core

3 Rounds

  • 5/5 Turkish Get-ups (increasing each round, 30#/35#/40# KB)
  • 90s Rest

Good work to improve shoulder strength and stability.