Tag: run

Clean High Pulls

Hips are tight today from all of the box jump stuff we did yesterday. I can feel my posterior chain as well. Went in for the 5:30pm class again.

Warm-up

5 Rounds

  • 7 Burpees
  • 150m Run

Just nice and easy. Nothing intense. Took less than 6 minutes.

Strength

5×5 Clean High Pulls

Today was the first time I’ve done these and I felt really weak compared to how great I felt last week doing 5×5 power cleans. I guess my legs did get blasted pretty good the last two days.

  • 5 @ 45#
  • 5 @ 135#
  • 5 @ 145#
  • 5 @ 155#
  • 5 @ 165#
  • 5 @ 185#

WOD

12:00 AMRAP

  • 5 C2B Pull-ups
  • 7 HR Push-ups
  • 9 AbMat Sit-ups

I felt good here, which always seems odd to me to feel so bad in one aspect of a class and so good in another. I broke nearly every set of pull-ups up into 3 and 2. Completed 12 full rounds plus 5 more C2B pull-ups. That’s the best I’ve ever done with C2B as far as number of reps. I had the top score of the day so far.

Finisher

10 Rounds

  • 25y High Prowler Sprint (90#)
  • 25y Low Prowler Sprint (90#)

We formed lines so there was at least a bit of rest time between each turn you took. At the end the other prowler line was done so I started jumping on that one with short rest periods to finish off my rounds.

Clean Strength

I’ve been feeling a little lethargic today. Maybe double workouts yesterday weren’t a good idea or maybe I should have really taken a true rest day on Sunday. I went in for the 5:30pm class.

Warm-up

  • 10-9-8-7-6-5-4-3-2-1 Russian KBS (35#)
  • 150m Run

Strength

5×5 Power Cleans

Sweet! Been awhile since I’ve attempted to go heavy. My form has improved a lot in the last couple of months so I was really excited about this.

  • 5 @ 65#
  • 5 @ 115#
  • 5 @ 135#
  • 5 @ 145#
  • 5 @ 155#
  • 5 @ 175#

I was really feeling good on the cleans. I set my 1RM of 185# exactly 5 months ago. That’s a long time to go without testing some heavy weight. I wouldn’t say the reps at 175# were easy, but I finished feeling really good about them. I was actually able to get the bar back to the ground under control by back tracing my steps on every single clean today. Whenever I’ve gone to 135# or higher I’ve had to drop the bar.

WOD

5 rounds

  • 15 MB Squat Cleans (20# MB)
  • 15 HR Burpees

I finished in 9:23. Did the burpees with a hand release to get in the habit of them before Sunday’s competition. There was only one rep where I almost forgot, but I caught myself as I was rising up from the ground.

Finisher

  • 100 AbMat Sit-ups

I did these in 4:03.

Funny how some days you don’t feel great but then CrossFit lifts you up.

Track Sunday

After 4 days in a row at Survival Fitness and an epic 55 minute WOD yesterday, I was not going in today. Today is Matt’s birthday and Cora had a surprise party for him last night, which was a lot of fun. Casey A. was talking about running at the track today, so I joined him.

We met over at Saginaw Heritage High School’s track and warmed up with an easy 800m job. Then we did one 800m, two 400m, two 200m, and two 100m runs. In between each run, we took about twice as much rest as the last run took. Walked a lap around the track to cool down. It was good to do something outside the box even if it was supposed to be a rest day.

Deck of Barbells

I was planning to take today off and stick to the 3 on 1 off schedule, but my body is feeling good. Went in for the 11am class.

Warm-up

  • 150m Run
  • 100m Zombie Kicks
  • 150m Run
  • 100m Power Skips
  • 150m Run
  • 100m Lateral Shuffles
  • 150m Run

WOD

Deck of Cards

Suits:

  • ♣ – Hang Cleans (95#)
  • ♠ – Front Squats (95#)
  • ♥ – Push Presses (95#)
  • ♦ – 150m Weighted Run (35# plate)

Ranks:

  • 10, Jack, Queen, King, Ace – 10 reps
  • 2 through 9 – Face value in reps
  • Joker – 1m Plank

The Rx for men was 115# but there is no way I’d be able to handle that. Loading the bar with 95 pounds was plenty heavy and this deck took me forever. I stayed into the start of the next class to finish in 52:54. It comes out to 94 reps of each on hang cleans, front squats, and push presses, 1950 meters of weighted runs, and 2 minutes of plank. That’s a lot of good work to help prepare for the competition.

I was planning to do some cleans in the garage later, but now I don’t have to. I guess I have more time to do real cleaning around the house and organize my garage gym.

Tweaked My Back Again

Went in to open gym today at 5:15, but did the WOD on the board and then a little extra after.

Warm-up

  • 300m Run
  • PVC Shoulder Work

Strength

5×5 of 3″ Deficit Deadlifts

Started off with a warm-up set at 135#, then went 185, 225, 275, 295, and 305. I had a little more left in the tank, but that felt good.

WOD

  • Tabata Over the Box Jumps (24″)
  • 2m Rest
  • Tabata Ring Rows
  • 2m Rest
  • Tabata Plyo Push-ups
  • 2m Rest
  • Tabata V-ups
  • 2m Rest
  • Tabata Pistols

My over the box jumps were solid and I got 82 there. Ring rows always suck and I only could get 59. I started out way too fast, getting 20 plyo push-ups in the first 20 seconds, but it killed me. I only managed to get 48 more for a total of 68! V-ups felt good and I got 87. I was doing real pistols, but then at the end of the 2nd round I felt a tweak in my back. I tried to keep going in round 3, but only managed 2 reps because it hurt! I was thinking about calling it quits, but then did the rest of the rounds on a low box and managed to get 47 reps. Tied for 2nd place all day in the gym with 343 total reps.

Strength #2

I haven’t bench pressed in probably a good 5 years. The most I had ever done was 205 pounds. I’ve been wanting to work it into my schedule somewhere and today was the first day of that.

  • 10 @ 65#
  • 10 @ 115#
  • 5 @ 135#
  • 5 @ 155#
  • 3 @ 175#
  • 1 @ 195#
  • 1 @ 215#

I tried to go again at 225# and had nothing left in the tank. I’ll take a 10# PR without working on it at all. If I hadn’t done all of those plyo push-ups I think I would have been able to go higher. Doing so many reps before the 1 rep tests probably wasn’t the greatest idea either.

I sure hope the tweak to my back isn’t anything serious and it’s fine tomorrow. I can’t afford to take it easy with this competition coming up in 2 weeks.

Front Squats with OLY Shoes

I didn’t sleep very well last night. Was actually up, rolling around in bed at 5:20 and thought about going to the 5:45am class. That didn’t happen though so I went to the 9am. My lower abs have a weird soreness that I can’t really explain. I’m pretty sure it’s from over an hour of back tuck progressions and attempts.

Strength

Front Squats 5×5

It’s been a long time since I front squatted heavy. My 1RM is 215# and it was set way back in May. Since the number was so old I figure I must have improved quite a bit, which made me go higher than I should have in my last set. I’ll know for next weeks sets of 3 though. Here are my warm-up and working sets:

  • 7 @ 45#
  • 7 @ 95#
  • 5 @ 135#
  • 5 @ 155#
  • 5 @ 175#
  • 5 @ 195#
  • 2 @ 215#

I probably could have fought for the 3rd rep on the last set, but I gave in too easily and bailed on the weight. I knew it wasn’t going to a 4th or 5th rep, that’s for sure. Next week I’ll hit that 215# for 3 reps easily. This was the first time wearing Olympic lifting shoes and they felt good with the squats.

Accessory

4 rounds

  • 12 Weighted Step-ups (18″)
  • 30s Rest
  • 45s Plank
  • 30s Rest

For the first 2 sets I held 45# DBs and then used 53# KBs for the last 2 sets.

WOD #1

In 10:00…

  • 21-15-9
    • Thrusters (75#)
    • Burpees
  • AMRAP: 150m Run

This was sort of a new format. The 21-15-9 portion was like a buy-in for the runs. I did all of the burpees unbroken, as well as rounds of 21 and 9 thrusters. In the round of 15 I broke it down into sets of 8 and 7. I finished that first part in about 6:05 and then got through 5 runs with about 10 seconds left on the clock.

Finisher

Wall Facing Hand Stands

Yesterday at Gym Jesters they showed us a way to walk up the wall while facing it. The goal is to get your face, chest, hips, and feet all touching the wall. This works on the hollow body position, which is the foundation of most gymnastics movements. I could really tell a difference in how this felt compared to kicking up the a handstand hold and not facing the wall.

WOD #2

After mowing the lawn I was in the mood for another workout. With the Every Second Counts competition coming up in less than 3 weeks it’s time to start working on the movements in the WODs. One of them is a 95# “Grace” so I want to work on heavier stuff.

10:00 EMOTM

  • 3 Clean & Jerks (135#)

This felt good. I getting them done in about 25 seconds each round. I’m unable to cycle them, so it wastes quite a bit of time when I have to drop the bar from overhead and get it steady again before doing the next rep. In the final minute I did 6 reps instead of 3 and finished with a few seconds to spare. Total of 33 Clean and Jerks in 10 minutes.

Iliya’s First CrossFit Box

Last year at our company meetup, I was talking to Iliya about how he got so fit. He told me about this thing called “CrossFit” and the next week I started working out at Survival Fitness. Iliya has changed my life through a simple conversation after dinner. Although he’s been doing CrossFit workouts for a couple of years, he has never stepped foot inside a CrossFit box. Iliya lives is Sofia, Bulgaria where there aren’t any CrossFit boxes, so he does his WODs in a globo gym.

I’ve been trying to get him to join me at CrossFit Pacific Beach all week, but the 6am class time wasn’t exactly appealing. Since I wasn’t running the Bootcamp for Automatticians today, I was able to get up a bit later and attend the 7am class. Iliya finally joined me. When we got to the box, you couldn’t get the smile off his face. It was so cool to give something back to him for all that he’s done by getting me interested in CrossFit.

Warm-up

  • 400m Run
  • 6 Skin the Cats
  • 12 Strict T2B
  • 9 Wall Squats

Strength

Push Press: 3, 3, then max reps (85%)

I did some warm-up sets in addition to the working sets. Here are my sets:

  • 6 @ 45#
  • 5 @ 75#
  • 3 @ 105#
  • 3 @ 125#
  • 3 @ 145#
  • 6 @ 165#

The we did a few sets of OHS to get ready for the workout. I used the bar, 65#, and 75#.

WOD

8:00 AMRAP

  • 20 Push Press (75#)
  • 20 OHS (75#)

Started out strong by doing the push presses unbroken. I knew it wouldn’t last. Had to break the OHS down into 10 and 10 in the first round. In round 2, I did the press presses in sets of 12 and 8. I think the OHS were 10, 5, and 5. In round 3 I did 10 and 10 push presses. Then I didn’t get a stable active shoulder before beginning my OHS and had to bail on the first rep. I think I did 8 and 6 before time was up. Finished with 2 full rounds plus 20 push presses and 14 OHS.

My shoulders are fried! Tomorrow I’ll be flying home so it’ll be a rest day

800 Meter Sandwich

Feeling pretty good this morning. My legs are fine and I wasn’t tired getting up at 5:20am. Went in to CrossFit Pacific Beach again for the 6am class.

Warm-up

  • 400m Run
  • 10 Samson Stretches
  • 10 Inchworms
  • 10 Zombie Kicks
  • 10 Air Squats
  • 10 Skater Plyos

We also did a little more stretching. I liked doing a bottom squat hold while putting all of the weight over one heel to stretch out that ankle and calf.

Agility

Ladder drills

These were quick but fun.

WOD #1

  • 800m Run
  • 40-30-20-10
    • KBS (53# KB)
    • Box Jumps (24″)
  • 800m Run

As you probably know, I love box jumps. I’m not used to doing that many American KBS, but I tried to keep to big sets and never did less than 10 in a row. Box jumps were nearly all unbroken. The last 800m sucked ass. I finished with a good time of 16:40.

Then it was back to the hotel to lead the last day of the Automattic Bootcamp at 7:30am.

Warm-up #2

50m

  • High Knees
  • Bear Crawls
  • Zombie Kicks

WOD #2

Partners

  • 50 Broad Jumps
  • 80 HR Push-ups
  • 100 Lunges
  • 80 Tuck Jumps
  • 50 V-ups

I was kind of a 3rd partner in this, so it wasn’t bad. Seemed like people really liked the Bootcamp throughout the week.

Automattic 5K

Today we did a 5k to start the morning. I think nearly 15 people walked or ran. I screwed up when starting RunKeeper, so missed the first 0.08 miles, which would have put my distance pretty close to an actual 5k. Started out way too fast and my pace really fell off in the 2nd and 3rd miles. I ended up logging 3.02 miles in 21:45, which is the fastest I’ve run a quite a while. No CrossFit today.

Snatches and Burpees

My legs are a little sore from the back squats, thrusters, and air squats. Got up again and went to the 6am class at CrossFit Pacific Beach. Although it’s easy for me getting up because of the 3 hour time difference I’m really liking getting in my workout so early. Might have to try it when I get back home.

Warm-up

  • 400m Run
  • 2 rounds
    • 7 Push-ups
    • 9 Burpee Tuck Jumps
    • 11 Ring Rows
  • 50 DUs

I did really well on the ring rows, but it’s probably because they were higher than I’d normally have them. We did some PVC work and a bit of stretching after the above warm-up. Then we did a few snatches with increasing weight to get to something comfortable to use in the WOD.

WOD #1

5 rounds

  • 3 Power Snatches (95#)
  • 6 Ring Dips
  • 9 Pull-ups

After each round, rest for 2 minutes.

My rep scores for the rounds were 45, 37, 35, 35, and 30. Ring dips were my biggest struggle, but I didn’t use any bands throughout the WOD. Pull-ups also got me in the last round. I think this was the first time I’ve done barbell snatches in a WOD and I really liked it.

I got back to the hotel, ready to run another day of Bootcamp for Automatticians. We warmed up with some air squats to loosen up the legs from yesterday and then did some World’s Greatest Stretches.

WOD #2

The original plan was to do 100 burpees for time with a 10:00 time limit. But only 4 people showed up today and I was pretty exhausted from the WOD at the box, so I switched it up.

10:00 EMOTM

  • 10 Burpees

I went with 10 burpees, which gives me a solid 24 seconds of work. I had everyone else base their number off when I finished in that first minute. I’m glad we didn’t do the original plan for everyone’s sake, including mine. I felt like I was really dying in the last 5 minutes, but was able to keep hitting my 24 second sweet spot.

Finisher

3 Tabata Rounds

  • Standing Bicycles
  • Flutter Kicks

Tomorrow we’re doing a 5K as one of the company meetup activities so it’ll be a rest day from the WODs.