Safety Ski

Out in the garage after lunch.

Warm-up

  • Crossover Symmetry Activation
  • 3×15 GHD Heel Drives

Strength – Safety Bar Squats

  • 6×65#
  • 6×135
  • 6×205
  • 3×255
  • 3×285
  • 3×305
  • 3×325

That’s the heaviest I’ve had the safety bar.

Conditioning

10 Rounds

  • 0:30 Ski Erg
  • 1:30 Rest

Nothing crazy. Started out relaxed but still a good pace and aimed to increase each round. Meters were 141-144-146-147-147-148-150-152-156-158.

Finished up with the Recovery protocol with Crossover Symmetry.

Unlaced

Feeling it from the last few days at the gym. Out to the garage in the afternoon.

Strength: Safety Bar Squats

IMG_6890
Laces?
  • 10×65#
  • 8×135
  • 6×185
  • 6×225
  • 4×255
  • 4×275
  • 2×295
  • 2×305

No plan going in. Lift some shit. No belt and no fancy shoes today. Didn’t even bother to tie my shoes. Gotta switch things up to keep the body alert.

Conditioning

30:00 on the Air Dyne (AD2) for 6.7 miles.

More Ripping

Feeling some fatigue from yesterday’s WOD. In at 10am for gymnastics work.

Skill WOD Hustle & Flow Week 2 Day 1

Warm-up

3 sets

  • 5 Bar taps – tight
  • 5 Bar taps – dynamic
  • 7 V-ups
  • 10 Pass-thrus
  • 7 GHD Heel Drives
  • 10 Bridge Rocks

Shoulder Activation

  • 3 sets: 3 Scap Elevators + 3 Strict Pull-ups
  • 1 set: 1+1

Superset

5 Sets

  • 5 Butterfly Box Drill Circular Rotations
  • 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
  • 5 C2B Pull-ups

Skill Test

  • 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
  • 2:00 Rest
  • 2 sets
    • 70% MAX C2B
    • 90s Rest

Did sets of 14 C2B last week, so increased to 15s this week. Got both sets.

Strength Accessory

3 Supersets

  • 15s Underhand grip chin hang
  • 8 Supinated Bar Rows

Learned that we don’t have to do the bar rows with a supinated grip. Just refers to the body position. Much better.

Bonus Complex

  • Set 1: 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 3 Bar MU
  • Set 2: 2+2+3+3, drop then 3
  • Set 3: 2+2+3+3, drop then 2

Ripped both hands. 😦 My left hand ripped under the pinky and my right hand actually ripped under my leather grips! I need to figure out something to work on these bar muscle-ups smarter because this is not working for me. Ripping is an injury and I usually pride myself on doing as much as I can to prevent rips.

Wanted to get in some squats so a quick garage session after 5.

Strength

Safety Squat Bar w/ 3 second pauses

  • 10×65#
  • 6×135
  • 3×185
  • 3×205
  • 3×225
  • 3×235
  • 3×245
  • 3×255
  • 3×265
  • 3×275

Wore lifting shoes but no belt at all so I could get a lot of time under tension for my low back. Felt good about my drive out of the hole and no mini bounce to get going. Just 3 months ago a triple with 295 and a belt but no pause was a struggle.

All of the Change

First pre-heated garage session of the winter. Warmed up with 5 minutes on the Air Dyne for 1.55 miles.

  • 10×65# Safety Bar Squats
  • 10×45# Shoulder Press
  • 6×155# Safety Bar Squats
  • 6×95#  Shoulder Press
  • 4×225# Safety Bar Squats
  • 4×115#  Shoulder Press
  • 4×255# Safety Bar Squats
  • 4×130#  Shoulder Press
  • 4×275# Safety Bar Squats
  • 4×137.5#  Shoulder Press
  • 4×280# Safety Bar Squats
  • 4×138.75#  Shoulder Press
  • 4×285# Safety Bar Squats
  • 4×140#  Shoulder Press
  • 4×290# Safety Bar Squats
  • 4×141.25#  Shoulder Press
  • 4×297.5# Safety Bar Squats (extra 2.5# on right side!)
  • 4×142.5#  Shoulder Press
  • 4×300# Safety Bar Squats
  • 4×143.75#  Shoulder Press

Actually there were a few firsts today. First heavy squat session in the new lifters. I love the way they feel. My feet are so solid with the ground now. First session using all of my change plates (0.625#, 2.5#, 5#, and 10#) at the same time between the two bars. I thought it was the first time I used the washer “plates” but there was one other time right when I bought them.

Since I was lifting by myself I didn’t want to continue with the alternating EMOM of bench press and front squats due to safety of benching alone and with just one rack it wouldn’t be easy to setup unless I squatted off the jerk blocks. Plus I front squatted 3 times last week so was up for something different. It’s easy to shoulder press off the jerk blocks and I don’t get a chance to use the safety squat bar enough, so it was a pretty easy choice.

I actually planned to do a 10:00 alternating EMOM with 4×275# and 4×137.5# but as I warmed up I didn’t feel like going that fast and working up such a sweat. So I started at those weights and slowly added weight. The plan was 5 sets, but then I saw that one more set would use up all of the change I had laying around. Again, easy choice. 🙂 Not really sure how I managed to get that extra 2.5# on the right side of the bar and I actually didn’t even notice it during the set.

Gold Star

Had taken the day off work to play our end of the year golf tournament. We only got through 7 holes before storms rolled in and it rained all day. So back home and worked out in the garage before 5pm.

Warm-up

  • 3×10 Reverse Hyper (180#)

Was pretty easy to setup and take down my contraption.

Strength: Safety Bar Squats

  • 10×65#
  • 6×135#
  • 3×185#
  • 3×225#
  • 3×245#
  • 3×255#
  • 3×265#
  • 3×275#
  • 3×285#
  • 3×295#

Lifting shoes but no belt. Second to last rep was a struggle so I started thinking too much and made my final rep pretty squirrely.

Warmed up for the metcon with 5 shoulder press + 5 overhead squats with 45# and 95#.

Conditioning

  • 10 Shoulder Presses (115#)
  • 15 OHS
  • 20 Push Presses
  • 25 Front Squats
  • 30 Push Jerks
  • 35 Back Squats

Same bar and load for each movement. One of my favorites to come back to because it tests you in many different ways. I’ve done it three times now, getting better each time.

  1. 4/15/13 – 14:03
  2. 7/21/14 – 13:34
  3. 9/3/15 – 10:33

Over a 3 minute improvement in the last year! I went 7 shoulder press, 3 presses then on to my back and in to 9 overhead squats, and then finished the last 6 OHS. Push presses were done 9-6-5, front squats 10-10-5, push jerks with 3 sets of 10, and didn’t put the bar down for the 35 back squats. Tried not to rest too much when I dropped the bar in between sets.

Jumped on the Air Dyne for a very easy 10 minutes to flush out the legs.

Check out some CrossFit elite doing this one…

Out Front

No golf today since I had work to get done this morning. Out in the garage around lunch.

Warm-up

3 Sets

  • 10 Reverse Hypers (180#)
  • 1:00 Air Dyne (AD2)

Strength

Safety Bar Squats

  • 10×65#
  • 5×115#
  • 5×155#
  • 5×205#
  • 5×235#
  • 5×245#
  • 5×255#
  • 5×265#
  • 5×275#

Finally made time to use the new bar. Completely different feel to it with the weight so far forward. Really had no idea what I’d be capable of. Wasn’t easy at the end but I didn’t want to push it too hard. Wore the belt for at least 3 sets I think.

ss-yoke-bar

Accessory

Messed around on the peg board with a few attempts at climbs, some static holds, and negatives.

Decline DB Bench Press

  • 10×25#
  • 10×35#
  • 10×45#
  • 10×50#
  • 10×50#

Easy, but 50# is the heaviest I can go with my adjustables.

Single-leg RDL

  • 8/8 x35#
  • 8/8 x45#
  • 8/8 x50#
  • 8/8 x50#
  • 8/8 x50#

I suspect my back tweaks are partially due to a deficiency in my hamstrings so I’m finally going to put a little focus on them each week. Held a single DB in one hand on the same side as the leg in use.

That peg board has my upper arms and back feeling jacked.