Tag: Russian Twist

Midline Metcon

I have full range of motion back in my left leg/hip! Chest is sore, probably from the bench pressing I did Saturday and maybe even a little from the push-up holds yesterday. Lats and upper back or sore from the bar work and ring rows yesterday. Hadn’t really been on the pull-up bar in 2 weeks. Out in the garage at noon to do the workout from the gym.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5 Scap Wall Slides
    • 10 Narrow Grip OHS (45#)
    • Hip Impingement Corrective Exercises
      • 10/10 Sidelying clam (small red band)
      • 10/10 Sidelying hip abduction
      • 10/10 Donkey kick
      • 10 Bridge
  • 5×45# Shoulder Press
  • 3/3 Reverse OH Weighted Lunges (45#)
  • 5×75# Shoulder Press
  • 3/3 Reverse OH Weighted Lunges (75#)

I’ve been wanting to try reverse lunges. They are better for your knees.

Strength

E3M – 5 Sets

  • 8 Shoulder Press (95#)
  • 6/6 Reverse OH Weighted Lunges (95#)

Ended up being about 50s of time holding that bar! Reverse stepping into lunges is a little weird to get used to.

Next part was some strict pull-ups, but I’m still going to stay away from those for a while with my shoulder. Don’t want to push it too much too early. Being able to do ring rows and Kroc rows again is enough for now.

Conditioning

10-20-30-20-10

  • AbMat Sit-ups
  • Russian Twists (25# plate)

Little something new for CFi by using an ab circuit for conditioning. Typically this is something we would do after another metcon and without the clock. I wore a 40# weight vest to step it up a notch and it was fucking brutal! Managed to get all of the twists unbroken. Sit-ups too, but they got pretty slow with that extra 40 pounds.

10 Rounds

  • 30s Ski Erg (hard – 90%-ish?)
  • 30s Ski Erg (easy)

Wanted to do something more since I didn’t get the pull-up work. Might as well make more use of the Skier when I’m at home. Nothing crazy but got the heart rate up a little after I recovered from the midline circuit. Was getting down into the low 1:50/500m pace range and then around a 2:30 pace on the easy parts. Totaled 2,354 meters. Finished up with Crossover Symmetry Plyo.

Feeling Good

Surprised how good I feel today. Probably because I haven’t hit that 24 hour mark yet. Usually takes some time for the lunge DOMS to kick in. I was thinking that the overhead barbell hold probably didn’t affect me because I’ve spend so much time in handstands over the last few months with static holds and HSPU.

Warm-up

  • Jumping Jacks
  • Shoulder Stretch
  • Jogging
  • 10 Burpees

Strength

Front Squats – 2s Pause

  • 3×45#
  • 3×115
  • 3×185
  • 3×225
  • 2x3x245
  • 3×255

Conditioning

15:00 AMRAP

  • 50 Double Unders
  • 40 Russian Kettlebell Swings (53#)
  • 30 Russian Twists (35# plate)
  • 20 Ball Slams (25#)
  • 10 Burpees

Comfortable pace as a nice recovery from yesterday. Got through 3 rounds, the dubs, and 14 swings.

Gymnastics Skill

5 Sets

  • 5 Ring Swings

Draggin

Woke up at 7:30, a little late, but made it for the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • 3×10 Reverse Hyper (210#)
  • 20 Toe Touches
  • 20 Air Squats
  • 7 Burpees

Strength

Sumo Deadlift

  • 5×135#
  • 5×225#
  • 5×255#
  • 5×275#
  • 2x5x305#

Was losing my grip (was not alternating hands) after 3 reps with 305# without knurling on the bar where my hands were. Should have probably chalked up a bit.

Conditioning

  • 4:00 AMRAP
    • 8 Thrusters (95#)
    • 8 Pull-ups
  • 2:00 Rest
  • 4:00 AMRAP
    • 10 Ball Slams (25#)
    • 10 Burpees

Went unbroken. Was one rep shy of 5 full rounds on Fran’s distant cousin, then 3+8 on the second AMRAP. Couldn’t recover enough to go hard in part 2.

Midline

  • 20-25-15 GHD Sit-ups
  • 20-25-20 Russian Twists (45# plate)

My back started to lock up on the GHDs. Not like tweaks, but the muscles in my low back.

Was feeling a bit out of it after this workout. Maybe the cumulative effects of yesterday’s double day caught up to me.

DIY Projects

Didn’t make it to the gym yesterday. After not doing anything while gone to the Games, two days in a row was a good feel. We weren’t golfing today so I knew I could make it in for a workout. Yesterday I did build an agility ladder though.

agility-ladder

I got started building a climbing peg board as well and finished it today, though I still need to sand out the holes because the pegs don’t fit everywhere. Both projects were a lot more work than I expected.

peg-board

Made it in for the 4:30 class. I have been feeling pretty sore from the pull-ups the other day and all of the hole drilling and screw driving hasn’t helped.

Warm-up

  • 10 PVC Pass-thrus
  • 20 OH Lunges (holding PVC)

Strength

Press From Split

  • 8×45#
  • 4×95#
  • 4×115#
  • 4×125#
  • 4×135#

Couldn’t find a stable position in that last set.

Split Jerk

  • 2×135#
  • 2×175#
  • 2×185#
  • 2×195#
  • 2×205#

Put on the belt with 175# I think. Felt pretty good. Not heavy.

Conditioning

  • Buy-in: 30 Sit-ups
    • Deadlift (225#)
    • Wall Ball (20#, 10′)
  • 10-9-8-7-6-5-4-3-2-1
  • Cash-out 30 Sit-ups

Wasn’t sure how I’d hold up with that many deadlifts. Decided not to wear a belt because I didn’t want to mess with it between movements. Was able to go unbroken on all movements. Finished in 8:28.

Midline

4 Rounds NFT

  • 20 Russian Twists (53#)
  • 15s L-sit (knees up)

Heavy Singles

Made it in early before the 9am to squat since they switched to Monday in the Intuition programming for a while.

Back Squat

  • 20×45#
  • 5×135#
  • 5×225#
  • 3×265#
  • 2×295#
  • 1×315#
  • 6x1x335#

Set with 135# was done shoeless and it was quite an interesting feel. I did the 7 singles by the clock, every 2 minutes. Was harder than I expected. Haven’t done a bunch of heavy singles in quite some time.

Push Press

  • 10×45#
  • 4×95#
  • 4×115#
  • 4×135#

8:00 EMOM

  • 4 Push Press 155#
  • 10s OH Hold

DAMN! Started getting rough after round 3. Held for about 20 seconds on the last round.

Conditioning

2 Rounds

  • 30 Russian KBS (70#)
  • 30 Burpees
  • 30 Air Squats

Tried to keep a steady pace on the burpees. Finished in 6:56.

Midline

3 Rounds

  • 20 Russian Twists (53#)
  • 20 GHD Sit-ups

Didn’t go for time today, especially with the bigger sets of GHDs than I’m used to. Haven’t been doing enough of them lately so I substituted for AbMat sit-ups.

Run Every Day

Around 7pm I ran 3.1 miles in 27:53 for right at a 9 min/mile pace. Exactly one week left.

Hips Don’t Lie

IMG_5968It has to be the running that is making my hips feel like they are. Could probably use some stretching. They don’t hurt or anything bad, but definitely something new. HRV dropped into the orange again this morning from the combination of that tough workout yesterday morning and the evening run. Wednesday isn’t typically very intense though, so I should recover. I’ve dropped 4 pounds in 4 days after getting back to eating the Paleo meals. Feeling better already.

Run Every Day

Got up and went 1.71 miles in 16:23. 10 days in to this June running experiment. I still don’t enjoy it.

Got to Intuition after 6 for the Wednesday night session. Warmed up with Crossover Symmetry Activation and a 1,000m Row. Didn’t feel the hips as the day went on. Maybe it’s mostly a morning thing.

No B.S. Bench Press – Cycle 2 Week 7

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×215#
  • 3x5x230# (PR)
  • AMRAP 205# – 13 reps

Used a very short pause on the first three sets. I went 5# over the recommendation for the working sets as I did in the first cycle as well. So that’s a PR set three times and then I beat my AMRAP set by a rep as well. Got ugly on the final 2 reps of the working set, but made it.

Power Snatch + Squat Snatch

  • 20kg
  • 40kg
  • 60kg
  • 70kg
  • 75kg
  • 80kg
  • 83kg
  • 85kg

Got a little mental on the squat snatch with 85. I hit my right knee on the way up and then was up on my left toe, but had the bar locked in place solid so was able to hold on. The most I’d done for a squat double was 80 before hitting that. All of the power reps felt really solid. Hopefully can put up a nice PR next Saturday.

OHS

  • 3x70kg
  • 2x80kg

I haven’t hit heavy OHS in well over a year, so figured I’d try. Each time I do this, I can’t keep it stable and start to feel it in my low back. Same fucking thing today. I’ll have to take a video or have somebody watch me next time. So after missing the 3rd rep with 80 I shut that down; no need to hurt my back.

10:00 EMOM

  • 2 Power Clean & Push Jerks (205#)

Class had 8 minutes of 2 programmed today, with increasing weight. Those are always fun and it’s been awhile since I’ve done something like that. After the OHS fail, I saw a loaded bar already out, so decided to hit it. After 8 I said fuck it and made it 10 rounds. I wasn’t standing up any of the cleans, right into the push jerk without a re-dip, so I guess they were what Catalyst might call Power Clean Jerks (no “&” in there). I actually thought I was using 195# for some reason and noticed it was 10# more when putting everything away. Bonus!

Midline

10-20-30-20-10

  • Sit-up
  • Russian Twist (53#)

Jumped in with the class on this. Went unbroken in 4:45. The round of 30 twists sucked balls!

Get Up and Do The Work

Late workout last night throws me off with sleep and recovery, though I guess the two are largely related. Didn’t want to get out to the garage this morning, but I did.

Coffee Squats

Back Squats

  • 20×45#
  • 10×135#
  • 10×155#
  • 10×175#
  • 20×195#

Didn’t even warm-up today. Jumped right in. Felt better than expected. That’s 20# heavier than the set of Super Squats I did last week.

Lunge University

  • 200 Walking Lunges (20# vest)

No stopping allowed. Finished in 7:50.

Then in for the 9am class at CrossFit Intuition.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 900m Row
  • Deadlift
    • 10×45#
    • 6×155#
    • 6×245#

Strength & Skill

10:00 EMOM (alternating)

  • 6 Deadlifts (245#)
  • 10 T2B

Damn that felt heavy. Wore a belt to protect my back.

Conditioning

12-10-8-6-4-2

  • HSPU
  • Burpee Box Jump Overs (24″)

Gotta manage that handstand push-up fatigue. Went 6-6, 4-3-3, 3-3-2, 3-3, 2-2, and 2 on the wall. Finished at 9:59.

Midline

4 Rounds NFT

  • 2/2 Turkish Get-ups (44#)
  • 12 Russian Twists (44#)

Need these TGUs for my shoulders.

Cool Down

  • 2,000m Row (8:57.3)
  • Crossover Symmetry Plyometric

Limit Your Burpees

Took a complete rest day yesterday. First one since February 6th. Drove me nuts, but I needed it. Shoulders were pretty wrecked from Sunday.

Strength

Shoulder Press

  • 10×45#
  • 6×75#
  • 6×95#
  • 6x6x115#

Recommended at 65%. Fast quality reps. Felt good not to struggle.

Conditioning

Wall Ball “Kalsu”

  • EMOM: 5 burpees (including @ 0:00)
  • Accumulate 100 wall balls (20#, 10′)

My goal was sub 6 and I made it. It’s a little fuzzy, but I think I was at 22-38-53-68-83 for my minutes, so I had 17 to go at the end. Knew I didn’t want to do another 5 burpees for a rep or two, so went a little faster through that 5th minute of burpees and sped up the wall balls to finish with time to spare in 5:54. Good mental battle with this one.

Midline

5 Rounds

  • 10 Sit-ups
  • 20 Russian Twists (53# KB)
  • 30s Plank

Went all unbroken. Took me 8:25.

Something I’ve realized in the last few days is that after cutting back my volume leading up to the Open, I’ve been feeling great during workouts.

Gettin’ Bar Muscle-ups

Quad is a fired up again after the squats last night. 😦 I was in before the 9am class to get in some rowing and bar muscle-ups.

Row

  • 14:00 @ 5k pace (1:57)

Was on pace until I took off my hoodie, which sent my average up to 1:58.5. Got it back down to 1:57.7 by the end so should have been pretty close during actual rowing time. Crazy what 10-15 seconds can do. Went 3,569 meters.

Gymnastics

E90S for 12:00 (8 sets)

  • 2 Bar MU

I did 2 singles in the second round because my hands were sweaty and I was going to fall off the bar. Chalked up the rest of the way and had no problems. Decided to go for it in the last round and got 5! I’ve never attempted 3 before. Stopped because it felt like my thumbs were going to peel off. These are definitely a different feel from ring muscle-ups. Less energy used, but much harder on the hands.

We did some light stretching and shoulder warm-up to start class.

Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

Power Snatch

  • 3×115#
  • 2×135#
  • 2×155#
  • 1×165#
  • 1×175#
  • 1×185#

Definitely wasn’t going to get down into the squat with any today. It was hard enough just getting into the setup position without favoring the left side too much. More than happy to hit 185 on basically one leg.

Conditioning

10:00 EMOM

  • 3 Power Snatch (115#)
  • 3 OHS (115#)

All touch-n-go reps. The overhead squats were definitely a challenge with the leg.

Midline

Tabata Mash-up 5x

  • Hollow Hold
  • Plank
  • Russian Twist (45# plate)

Plus a bonus 20s of Russian Twists at the end. The hollow holds got pretty rough since I just did all those hollow rocks last night.

Reverse Hypers

3 Sets

  • 10×210#

Figured it would be good to do some after the squats last night and OHS in the workout. All that in about 90 minutes. That’s enough for today.

Damn Quad

My quad is very angry after the squats yesterday. Played in a cornhole tournament last night, but I doubt that has anything to do with it.

cornhole-courts

Warm-up

  • 1,000m Row – 3:59
  • Stretching

Gymnastics

4 Sets

  • Max T2B
  • 1:00 Rest

I did 25-13-11-10, which is a new max set PR and better than the 22-12-12-10 I did last time.

Conditioning

A fun MAP training session today.

10:00 AMRAP @ 80%

  • 150m Row
  • 10 HR Push-ups
  • 10 Russian KBS (53#)

Did 6 rounds plus 140 meters. The push-ups started to get slower each round.

3:00 Rest

10:00 AMRAP @ 80%

  • 5 Burpees
  • 7 Box Jump, step down (24″)
  • 9 Deadlifts (135#)

I thought I was going to cry after the first box jump it hurt my quad so much. It seemed to loosen up or I was favoring the other leg a ton after a few reps. Completed 6 rounds plus the burpees and box jumps.

3:00 Rest

10:00 AMRAP @ 80%

  • 30 DU
  • 5 Strict Ring Dips
  • 10 Plate Russian Twists (35#)

Felt the quad a bit when I started double unders, but turned out fine. Finished 7 rounds plus 12 dubs.

I really wanted to OHS but I couldn’t do an air squat without wincing and transferring most of my weight to my left leg.

Skill

3 Sets

  • 40 Shoulder Taps