Tag: Russian Twist

8 Below

I woke up and checked my phone to see what the temperature was like.

negative-8

Almost went back to sleep, but got moving and went to the gym. Only one there this morning so adjusted to suit my liking. 🙂 Did some bottom squat holding and then 10×45#, 5×75#, and 5×95# shoulder presses to warm-up.

10:00 EMOM

  • Odds: 5 Shoulder Press (115#)
  • Evens: 20s Row

Front squats were programmed but my legs are shot from Super Squats. Didn’t feel like going heavy so I kept the shoulder presses light. Went harder each round on the rower, getting 107-109-110-111-113 meters.

5 Rounds

  • 40 DU
  • 20 Sit-ups
  • 20 Russian Twists (45# plate)

Nice change of pace using a plate instead of a kettlebell. I had 2 stupid misses on dubs. After 1 rep in the first round and after 2 reps in the final round. I hate those kind of misses because it’s just a lack of concentration. Finished in 9:04. Was nice that this workout was pretty much just about moving. Was out of breath but didn’t really break a sweat.

Back in the evening to talk about the Open and then do some more work.

Row

  • 12:00 @ 5k pace (1:57)

Kept the average pace under and ended up around 1:56.4 I think for 3,099 meters.

Grabbed a bar and did 5 hang power clean and jerks (45#) and 5 power clean and jerks (95#).

7 Rounds

  • 5 C&J (115#)
  • 10 Box Jumps (24″)
  • 1:00 Rest

Finished at 9:40 with round times of 30, 34, 32, 31, 31, 31, and 31 seconds. Not sure why round 2 was so slow. The clean & jerks felt great and were all unbroken. I missed a box jump in the last round or I think it would have been the fastest round. Box jumps are quickly coming back, which makes me pumped. My calves are shot after super squats, double unders, jerks, and jumps.

4 Rounds NFT

  • 25 Back Extensions
  • 25 Shoulder Taps

Whoops, I had 20 back extensions per round written in my plan but never checked it. No wonder my low back was feeling so pumped at the end of each set.

Beat

Definitely tight and sore in multiple places from yesterday. Needed that week of low intensity though for a recharge. Went to the chiro this afternoon and then in to the gym early for some lifting. I did some position work and snatches with the empty bar to warm-up.

Snatch

  • 2x3x40kg
  • 3x50kg
  • 3x60kg
  • 2x70kg
  • 2x75kg
  • 80kg (✓ ✘)
  • 5:00 EMOM – 1x80kg (✓ ✘ ✓ ✓ ✘)
  • 70kg (✓ ✘ ✓)

Was feeling pretty fast in the early weights. Didn’t feel great when I got to 80 though. Dropped down to 70 to finish on some makes and still missed one. Can’t expect much after 3 weeks of not snatching I guess.

Stayed for the 4:30 class.

Warm-up

  • 3x10x210# Reverse Hypers
  • Bottom squat hold
  • 20 Band Pulls (blue)
  • 10 Push-ups
  • 30 Jumping Jacks
  • 20 Band Pulls (blue)
  • 10 Push-ups
  • 30 Jumping Jacks
  • 20 Band Pulls (green)
  • 10 Push-ups

Strength

Back Squats

  • 5×45#
  • 10×135#
  • 10×185#
  • 10×205#
  • 10×225#
  • 10×245#

Felt good. No issues with the back.

Gymnastics

8:00 EMOM

  • 3 Muscle-ups

All sets unbroken except for the 7th minute when I didn’t keep a good swing after the first rep. Jumped back up and did the other 2 though. The more I do muscle-ups like this I learn new little things that help me. Starting to feel pretty comfortable with the push away as I get into the top of my dip.

Conditioning

5 Rounds

  • 12 Burpees
  • 20 Russian Twists (53#)

I was pretty wiped out after the high rep squats and the muscle-ups. They take a lot out of me. No go left for the metcon. I was even splitting up the twists into 12-8 in the middle 3 rounds. Took me 7:05. I think I might need a rest day tomorrow.

No Excuses When Traveling

Slept better last night, finally finding a sweet spot with the temperature in my room. We are staying at the Canyons Resort, which is really nice. I’m in the Grand Summit Hotel and they have a decent fitness center, which I hit up at about 7am. No excuses while traveling; you can get in a workout anywhere. Do something!

7 Sets

  • 10 Incline DB Bench Press (45° incline, 20-25-30-35-40-45-50# DBs)
  • 10 Russian Twists (35#)

5 Rounds NFT

  • 5 Strict Wide Grip Pull-ups
  • 5 Strict Bar Dips

They had one of those dip/pull-up/push-up/ab stands, which wasn’t very stable or very tall, but it got the job done.

5 Rounds

  • 15 Push-ups
  • 20 Lunges
  • 25 Air Squats

My legs were burning something fierce during the air squats after the first round. Brutal combo with the lunges. Never really stopped moving and finished in 9:18.

Hose Off

Originally today was going to be a rest day, but since I didn’t get much done in the gym yesterday I figured I’d play it by how I felt. Was still exhausted last night at the movies from the fire truck pull, but feeling pretty good today. Went to the 5:30 class.

Warm-up

3 Rounds

  • 30s Bottom Squat Hold
  • 20 Jumping Jacks
  • 30s Plank
  • 5 Push-ups

Strength

  • 6×155# Deadlift
  • 6×245# Deadlift
  • 6×315# Deadlift
  • 6 Rounds NFT
    • 6×345# Deadlift
    • 6/6 Side Bends (62# KB)

Keep pushing the weight/reps on the deadlifts. Little by little. 345# is the same weight I recently used for 8×3 and then 7×4. Back has still been feeling good. Chalked up after the first work set and it made a huge difference without the bar starting to slip in my hands.

Conditioning

3 Rounds

  • 10 HR Push-ups
  • 20 Air Squats
  • 30 Russian Twists (35#)
  • 40 Flutter Kicks
  • 50 DU

Too many misses (2 every round I think) on double unders. Haven’t been doing them enough and it showed. Finished in 7:05. Everything else was unbroken.

6 Rounds

  • 1:00 Row
  • 1:30 Rest

The rest time is approximate since Andrew and I were alternating on the rower. I went 310, 309, 309, 308, 310, and 319 meters. I guess I won’t row tomorrow like I was planning. Will be able to work on my jerk instead.

High & Heavy

Not feeling very energized this morning, but in for the 9am at CFi.

Warm-up

  • Crossover Symmetry Activation
  • Band Pulls & Pass Thrus
  • 20 Air Squats
  • Shoulder Press
    • 5×45#
    • 5×95#
    • 3×115#
    • 3×135#

XWOD

  • 3-3-3-3-3-3-3-3 Shoulder Press (150#)
  • 2-1-2-1-2-1-2-1 Wall Balls
    • 2s: 20# MB to 13′ target
    • 1s: 25# Slam Ball to 13′ target

That’s a new 3RM on my shoulder press again and for 8 sets! Took some getting used to throwing the 25# ball so high, but was getting the last couple.

Conditioning

2 Rounds

  • 2:00 AMRAP
    • 10 Burpees
    • 10 Box Jumps (24″)
  • 1:00 Rest
  • 2:00 AMRAP
    • 10 Goblet Squats (53# KB)
    • 10 Russian KBS (53# KB)
  • 1:00 Rest

All GO in these little AMRAPs. I went unbroken through everything, never having the kettlebell touch the ground. I got 2+5, 3+11, 2+3, and 3+8, so only fell off the pace a little the second time through.

Midline

3 Rounds NFT

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

Hit an afternoon snatch session in the garage. Warmed up with

  • 5×45# Muscle Snatch
  • 5×45# Snatch Press
  • 5×45# OHS
  • 3×75# Muscle Snatch
  • 3×75# Snatch Press
  • 3×75# OHS
  • 3×95# Power Snatch

Then I did a little complex of:

  • Power from floor w/ 2s pause at knee
  • Squat from hang at knee

I started at 115# and went up 5# at a time until I hit 160, so 10 sets.

Then I was planning to do an EMOM with a double squat snatch with 165#. Missed the second attempt in the first minute and then missed another attempt at it. So I started over. 🙂

10:00 EMOM

  • 2×155# Squat Snatch

I had one miss on the 2nd rep in round 6 but took a breath, concentrated, and hit a second make right after the miss. From that point on I really had to focus. My thoughts were on being explosive through the second pull and finishing strong to punch the bar overhead. I think a lot of my misses are because I’m not aggressive with the bar at the end and I lose tension.

Walked about a half mile after.

Dripping

I’ve been sleeping in lately, though going to bed later a few times too. Wasn’t planning on going to 9am this morning anyway though. Out in the garage around 11.

Warm-up

5:00 Air Dyne (AD2)

Nice easy pace for 1.94km.

Strength

Back Squats

  • 20×45#
  • 5×135#
  • 5×185#
  • 3×205#
  • 3×225#
  • 3×245#
  • 3×265#
  • 3x3x285#
  • 3x5x205#

Debated going for more than 285, but didn’t want to push it and tweak my back again. Also though about doing 5 sets with it, but the 3rd set started to feel weird so I dropped the weight and did some speed drop sets. No reason to push it and end up with a set back again.

Conditioning

IMG_4884Ski Erg

  • Easy 600m, including a few surges at the tempo to be used for the 400s
  • 2:00 Rest
  • 5x400m w/ 30s rest between
  • 5:00 Rest
  • 4x400m w/ 30s rest between
  • 5:00 Rest
  • 3x400m w/ 30s rest between

* Target pace is 5-8 seconds slower than a 2k pace. Works out to 2:05-2:08 for me.

I went 2:45.9 on the warmup and here are my work sets:

  • 1:40.8 – 1:41.1 – 1:40.6 – 1:40.7 – 1:40.2
  • 1:40.4 – 1:40.4 – 1:40.1 – 1:39.5
  • 1:39.8 – 1:39.6 – 1:38.5

Humid as a mother fucker in the garage, even with the door open.

Went to the 5:30 class at CFi. Was there early so did Crossover Symmetry Activation and some bottom squat holds.

Warm-up

  • Shoulder Pass-thrus
  • 30 Mountain Climbers
  • 20 Jumping Jacks
  • 10 Push-ups
  • 5×45# Shoulder Press
  • Plyo Push-up (12″)
  • 5×95# Shoulder Press
  • Plyo Push-up (14″)
  • 5×125# Shoulder Press

Pass-thrus are iffy on the shoulder again. 😦

XWOD

  • 5-5-5-5-5-5-5 Shoulder Press (137.5#)
  • 2-1-2-1-2-1-2 Explosive Push-ups
    • 2s: Clapping Push-ups
    • 1s: Plyo Push-up (18″)

That was 2.5# up from the 7×5 I did last week. I decided not to start another Smolov Jr. cycle since I want to cut back on the shoulder pressing a little. I’ll wing it going off recent weights.

Accessory

8 Rounds (Tabata)

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

Never stopped during work time and caught the ball and rested leaning up against it on the wall to let my arms drop. Got 10 every round. Not in danger of having to stop at all.

Conditioning

7:00 AMRAP

  • 10 Air Squats
  • 20 American KBS (53#)
  • 30 DU

Did everything unbroken throughout. Finished 4 full rounds plus the 10 air squats and 20 swings. Didn’t have enough time to grab the rope.

Midline

3 Rounds NFT

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

Paying Off

I’m very surprised that my legs work today. Usually after doing “Karen” I can barely walk for 3 days, so was sure that the 260 training bar thrusters would be worse. In for the 9am class at CFi. I didn’t really warm up much today other than a 2:00 squat hold.

Strength

  • 10×45# Back Squats
  • 5 Push-ups
  • 5×135# Back Squats
  • 5 Push-Ups
  • 5×185# Back Squats
  • 5 Push-Ups
  • 6×225# Back Squats
  • 5 Push-Ups
  • 6×235# Back Squats
  • 5 Push-Ups
  • 6×245# Back Squats
  • 5 Push-Ups
  • 6×255# Back Squats
  • 5 Push-Ups
  • 6×265# Back Squats
  • 5 Push-Ups
  • 6×275# Back Squats
  • 5 Push-Ups

Taking it easy so I don’t tweak my back again. Focused on not bottoming out with a butt wink. Did nice and controlled descents on the push-ups with an explode up, trying to keep a vertical forearm.

Midline

10-20-30-20-10

  • Sit-ups
  • Russian Twists (35# KB)

Not for time, but all done unbroken.

Conditioning

21-15-9

  • Deadlifts (225#)
  • Over the Bar Burpees

Did my deadlifts in 12-9, 9-6, and 9. Didn’t stop on the burpees and had a little let to push on the last round. Finished in 4:41. If I were to do it again I think I’d go for the round of 15 unbroken.

Jumped on the rower for an easy 10 minutes and covered 2,045 meters.

Hit the garage in the afternoon to use the Ski Erg. Warmed up with 1,000 meters in 4:52 and then I hit the interval workout I did on the first day I got the machine, which wasn’t much more than a month ago. I didn’t just beat my times on everything, I destroyed them.

Max effort intervals

  • 60m (0:12)
  • 2:00 Rest
  • 60m (0:12)
  • 2:00 Rest
  • 100m (0:19.7)
  • 2:00 Rest
  • 100m (0:19.3)
  • 2:00 Rest
  • 150m (0:29)
  • 2:00 Rest
  • 150m (0:28.4)
  • 3:00 Rest
  • 150m (0:28.2)
  • 3:00 Rest
  • 200m (0:37.2)
  • 3:00 Rest
  • 500m (1:45)

Although this is programmed as a continuous series of intervals, it really should be treated as 2 sections. The 1st 3 intervals (2×60, 2×100, 1×150) and the 2nd 3 intervals (1×150, 1×200, 1×500). The 1st intervals are short and very explosive efforts that will recruit your fast twitch muscle fibers. The 2nd 3 intervals are all gearing up to that final 500m max effort. The final 3 intervals are focused on creating endurance while your fast twitch fibers are fatigued.

Set PRs on every interval and if the distance repeated, I beat it again! I’ll keep track of the 100, 200, and 500 on the PR page. The first time I did this, it absolutely smoked my arms, but I didn’t get any of that today. Hopefully the improvement is a combination of hard work over the last month and improved technique, not just the latter. Walked a half mile to cool down.

10 Too Much?

Wasn’t very sore yesterday, so I guess on Tuesday my legs were still feeling the thruster work from Saturday. Walked 18 holes of golf yesterday. Didn’t get my usual fill of sleep last night due to watching the OHS event of the CrossFit Games. Still in for the 9am at CFi though.

Warm-up

  • Crossover Symmetry Activation
  • Box Shoulder Stretches
  • 15# Good Mornings
  • Bottom Squat Hold
  • Arm Circles

Strength & Skill

  • 5×155# Deadlift
  • 3×245# Deadlift
  • 3×315# Deadlift
  • 3×365# Deadlift
  • 3 MU
  • 3×385# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 3×395# Deadlift
  • 3 MU
  • 2×405# Deadlift
  • 3 MU
  • 3×365# Deadlift
  • 3 MU

Ugh, I had to try and go for 405# on the last two sets. Felt it in my back after the 2nd rep. Dropped weight and did 3 slow singles trying to keep a perfect back on the end. It was only an extra 10#, but maybe the same thing would have happened if I had stayed at 395# for that set. Who knows. Can’t change it now.

New PR for muscle-ups in one day with 8 sets of 3! Getting more and more comfortable with them every time I do them. This combination was pretty brutal though. I was sweating my ass off and completely out of breath.

Conditioning

10-8-6-4-2

  • T2B
  • Burpee over the Box Jumps (30″)

Damn near biffed it on the first jump to the box. Did all of the toes to bar unbroken and finished in 4:57. My burpees were slow.

Midline

100 Russian Twists

Grabbed the 35# KB with the goal of getting some big sets. Did it in 60-40.

Guess what, another afternoon break session in the garage! Did Crossover Symmetry Activation to get my shoulders ready.

Bear Complexes

If you don’t know what a bear complex is…

  • Clean
  • Front Squat
  • SH to OH
  • Back Squat
  • SH to OH

Usually condensed down into…

  • Squat Clean Thruster
  • Back Squat Thruster

I warmed up with some “bears”:

  • 5×45#
  • 2×95#
  • 2×115#
  • 2×135#

E45S for 8 Rounds

  • 2 Bear Complex 155#

My original (ambitious) plan was 16 rounds. Haha!! I wanted to quit after 4! Pushed through to 8. Dropping to my back was starting to get sketchy and I could barely get the bar locked out overhead. Good time to take a breather. I think I made it through the first 2 (maybe 3) rounds without dropping the bar in between each complex.

Rested about 5:00.

E45S for 8 Rounds

  • 2 Bear Complex 115#

Never had to drop the bar in any round. Too easy.

SkiErg

  • 10:00 @ 2:30-2:40/500m

Nice cool down and recovery pace. Made it 1,909 meters.

Finished up with CS Iron Scap.

Punch to the Gut

As expected I can feel the 150 sit-ups from “Annie” yesterday. She always gives me DOMS in the abs. In to CFi for the 9am class. Got Crossover Symmetry Activation done before class started.

Warm-up

3 Rounds

  • 300m Row
  • 1:00+ Bottom Squat Hold (while someone else rows)

Skill

4 Rounds NFT

  • 3 Wall Walks + 10s Handstand Hold w/ each
  • 5 Push-ups

OMG, I worked up a sweat like it was a metcon. Wall walks are so deceiving.

Conditioning

  • 1:00 Box Jumps (31″)
  • 1:00 Rest
  • 1:00 Thrusters (75#)
  • 1:00 Rest
  • 1:00 Burpee Over the Box Jumps (31″)
  • 1:00 Rest
  • 1:00 Thrusters (75#)
  • 1:00 Rest
  • 1:00 Air Squats

I did 21 box jumps, 20 thrusters, 10 burpee box jumps, 15 thrusters (horrible), and 43 air squats. Never put the bar down during the thrusters. In the first round of them I held in the rack position for a couple of breaks and in the second one I even put it on my back a couple of times. Those air squats were a hell of a burn in the last 20 seconds.

Midline

3 Rounds

  • 20 Russian Twists (53# KB)
  • 45s Plank

Pushing myself with the 53# KB is making them a lot easier. I used to always go for something in the 30-40# range.

Knocked out Crossover Symmetry Plyometrics before leaving the box.

Took an afternoon break around 4pm for a garage workout. Warmed up with 3 minutes of jumping rope.

Cleans

Every 90 seconds a new set started:

  • 3×95#
  • 3×115#
  • 2×135#
  • 2×155#
  • 2×185#
  • 1×205#
  • 1×225#
  • 1×235#
  • 4x1x245#

12 sets total. I really like using the clock for pacing rest time when weightlifting, otherwise it can drag on for longer than it needs to. Made every lift. Those singles at 245# are over 94% of my 1RM. Getting more confident up in that range with the 235# singles EMOM on Saturday and this work today. I hope to continue it. Obviously I’m well below my potential max since I don’t really ever miss below 95%. Fucking mental game!

Just look how high I’m under the bar with those weights at the end. Well above parallel. I’m excited to keep working it and see the XWODs pay off too.

Conditioning

3 Rounds

  • 3:00 Air Dyne (AD2)
  • 2:00 Rest

Went out way too hard in the first round and fell off before a minute was up. Had much better pacing in the 2nd and 3rd intervals. Racked up 123, 113, and 116 calories.

Knotted Up

Woke up out of it and still wasn’t quite awake when I got to the box.

Warm-up

3 Rounds of “Cindy” NFT

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

I did all strict pull-ups and a chin-up grip for the 2nd round.

Skill

E90S 15:00 (10x)

  • Rope Climb (13′)

Really getting the “hang” of it. Noticing these are going to be really good for grip strength as well as some extra biceps and triceps work.

Conditioning

10:00 AMRAP

  • 10 Box Jumps (24″)
  • 12 DB Snatches (40#)
  • 14 K2E

All step downs from the box and I went 6 in a row with each arm for the snatches. Started out with 5-5-4 for K2E, but was down to 5-4-3-2 in the last couple of rounds. Finished exactly 5 rounds just as time ran out.

Midline

4 Rounds

  • 20s Hollow Hold
  • 20s Rest
  • 20s Russian Twists (53# KB)
  • 20s Rest

I stuck around for some extra work.

10 Rounds NFT

  • 10 GHD Sit-ups
  • 10 Back Extensions

Did each round quick, but took my time in between. Focused on explosiveness with each rep. Nice burn after the other midline stuff.