Tag: Shoulder Press

30s

Planned to get up and hit the garage in the morning, but that didn’t happen. Got to Intuition at 3:20.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • Crossover Symmetry Activation
  • Back Squats – 5×45, 5×155, 5×225
  • Shoulder Press – 5×45, 5×95, 5×115

Strength

10:00 EMOM (alt)

  • 5 Shoulder Press (125#)
  • 5 Back Squats (245#)

Can tell I haven’t been squatting much. That felt much tougher than it even should.

Rowing WOD Week 13 Session 1 – Intervals

Next phase is going to focus on rowing for CrossFit.

Part A: 15 rounds

  • 30s Row (calories)
  • 30s Rest

Strokes/minute Prescription

  • Round 1 – Rate 18
  • Round 2 – Rate 19
  • Round 3 – Rate 20
  • …
  • Round 11 – Rate 28
  • Round 12 – Rate 29
  • Rounds 13-15 – no rate cap, max effort

Screwed up and started out at 19s/m. Figured that out after a few rounds and scaled it back. It was hard to get into a rhythm with the stroke rates in such a short period of time (as you can see from the log). I forgot to keep track of calories, but using the cal/hr (and rounding down) from the log I came up with 9-9-9-10-11-11-11-12-12-12-13-14-16-16-16 for a total of 181. Those numbers seem about right.

Rest 5:00

Part B: Row 25 calories for time

I was hitting over 2,400 cal/hr and even over 2,500 for a brief moment! I don’t ever remember getting 2 cals in a pull and I did it many times. Took me about 0:39.

Hung around for a bit as the 4:30 class got going. Did 5 or 6 sets of ring swings, working on my hollow/arch positions.

Back in Michigan

Got home yesterday from Park City and planned on going to the 9am class. Didn’t wake up until 8:45 though. Was great to sleep with some humidity after it being so dry in Utah and in my own bed as well. I went in to CrossFit Intuition around noon.

Rowing WOD Week 12 Session 1

  • Part A – 4 rounds
    • 2,000m
    • 5:00 Rest
  • 5:00 Rest
  • Part B – 2 rounds
    • 500m
    • 3:00 Rest

The 2k rows were done at 20-22-20-22 s/m, making the 2nd two faster. Kept up with increasing the rate 1s for every stroke/minute. The 500s were set to be done at the 2k race pace. Since I started them off as the start of the race, the average pace is below my 1:41 goal, but I settled in around 1:40-1:41 after 200 meters or so.

Could definitely tell the difference being back in Michigan with so much more oxygen available. Looking forward to enjoying the effects of the altitude for the next few days or week and excited to test the 2k later this week.

Went back to the gym for the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 2×8 Reverse Hypers (210#)

Strength: Shoulder Press

  • 8×45#
  • 6×95#
  • 4×125#
  • 2×145#
  • 1×155#
  • 1×165#
  • F – 175#
  • 1×175# (PR match)

That’s a couple times recently where I’ve matched my previous best from last November. I haven’t been consistent on a lot of my strength work though and have put a lot of focus into rowing over the last 12 weeks, so I guess keeping steady should be okay. I also held that last rep overhead for a count of 20.

Conditioning

10:00 AMRAP

  • 7 Deadlifts
  • 7 Power Cleans
  • 7 Push Jerks

I used 115# and set a goal to do unbroken rounds. I then took probably 30-40 seconds of rest after most rounds. After doing that for 6 rounds, I took a shorter rest and did the cleans in singles. Ended up with 7 rounds plus 5 deadlifts. The cleans and jerks started to get hard in those unbroken rounds. Good challenge after not touching weight other than some thrusters last week.

Midline

Weighted Planks (45#, on hands with straight arms)

  • 5 x 45s
  • 1 x 2:00

Went for broke on my last one. I was shaking like crazy. Probably had about 1:00-1:15 rest between attempts alternating with a partner.

Wall Meet Face

Didn’t feel like a very good night of sleep again, probably something to do with the change it diet yesterday. Made it to the gym early to get in the first rowing session of the week before 9am. Didn’t have time for a warm-up though.

Row

4x

  • 500m
  • 1:00 Rest

This is supposed to be a good estimation of 2k potential by adding up the row time plus another 10-15 seconds. With that in mind, I set an aggressive goal of 1:37. Made the first two intervals at 1:36.4 but hit the wall hard at the end of the 3rd, and then had nothing left in the 4th. Averaged a 1:38.7 which would still work out to a solid potential PR. Rank of 95 on BTWB for this workout so good shit.

rowing-wod-w7s1.png

Update: I actually forgot that I tried an increased drag factor. I can’t remember exactly what it was, but pretty sure it was something between 135-140. I’m sure that had something to do with how much I was destroyed by the end. Going to try sticking around 132-133 for this next phase and see how it goes.

My legs were smoked and I was out of it for the entire class. Tried to get in some solid work though.

Strength: 3 Shoulder Press + 3 Push Press

  • 45#
  • 65#
  • 95#
  • 105#
  • 115#
  • 125#
  • 135#

Took it slow and easy.

Accessory

4 Sets

  • 5 Good Mornings
  • 5 Pendlay Rows (Supinated Grip)

Went with 115-135-155-155# for the good mornings and 135-155-165-175# for the rows.

Conditioning

5 Rounds

  • 5 Curtis P (45#)
  • 10 Wall Ball (14#, 10′)
  • 75 Jump Rope

Scale city! My goal was to just move because I knew I didn’t have any intensity left in my tank. Yep, those are singles on the jump rope, which are not easy. Can’t keep a rhythm at fatigue. I had to break them up into a lot of sets after the first round. Went unbroken on the other two movements though and just tried to keep moving even though it was slow. Took me 14:34.

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…

Match Game

Went to bed early so I could get a solid 8+ hours and actually woke up even later than I’d like. Walked into the gym a couple of minutes late for 9am.

Warm-up

  • PVC Pass-thrus
  • Bottom Squat Hold
  • Shoulder stretching

Strength – Shoulder Press

  • 10×45#
  • 5×75#
  • 3×95#
  • 3×135#
  • 1×145#
  • 1×155#
  • 1×165#
  • 1×170#
  • 1×175# (PR match)

I thought I missed 175 last month but it was actually a PR attempt at 177.5 that I missed. Grrr! Now I’m mad I didn’t look before so I could attempt that PR again today.

Apparently we were supposed to do push press max though. I thought it was odd we maxed out 2 months in a row on this.

Conditioning

  • 10:00 AMRAP
    • 12 Burpees
    • 4 Bear Complex (95#)
  • 4:00 Rest
  • 6:00 AMRAP
    • 8 Deadlifts (95#)
    • 20 Sit-ups

A grind for those 10 minutes. I started out at a comfortable pace and dropped every rep of the bear knowing it was on the long side for those two movements. Finished 5 rounds plus 12 burpees. Thought about increasing the weight for the deadlifts even though it was programmed to use the same weight. Don’t really ever do super light deadlifts, so I stuck with it. It was pretty much a sit-up workout. Started to feel my upper abs in the 4th round. Finished 6 rounds plus 6 deadlifts.

Warm-up

3 Rounds

  • 1:00 Air Dyne
  • 12 Reverse Hyper (210#)

Row: Pacing & Engine

  • Interval 1
    • 3:00 @ 20 s/m
    • 3:00 @ 22
    • 2:00 @ 24
    • 2:00 @ 26
  • 5:00 Rest
  • Interval 2
    • 2:00 @ 22
    • 2:00 @ 24
    • 2:00 @ 26
    • 2:00 @ 28
  • 5:00 Rest
  • Interval 3
    • 3:00 @ 24
    • 3:00 @ 26
    • 1:00 @ 28
    • 1:00 @ Max speed with full length rowing

Week 4 begins. I figured even with the higher intensity I’d try to increase my pace/500m a little over what I’ve been doing for the corresponding stroke rates during these sessions. Worked out well. Total of 6,715 meters for the session and 21 extra meters on the 2nd interval compared to the same 8 minute breakdown last week, though it was 3rd then. Really happy with how I was able to nail the stroke rates and keep right around a 2 second change for every 2s/m.

rowing-wod-w4s1

Strength: Push Press

Was nice and warmed up so I jumped in with Weston.

  • 5×115#
  • 3×135#
  • 3×155#
  • 1×175#
  • 1×195#
  • 1×215#
  • 1×230#
  • 1×245# (PR)

There, got that PR for the day! 🙂 Normally I don’t like to make such big jumps towards the end, but it worked out for this.

Return to Row

In for the 9am this morning.

Warm-up

  • Crossover Symmetry Activation
  • 3×10 Reverse Hyper (210#)

Strength

2 Shoulder Press + 2 Push Press + 2 Push Jerk

  • 45#
  • 75#
  • 115#
  • 135#
  • 145#
  • 150#
  • 160#

Wish I would have gone 155-165# or had a few more minutes.

Warmed up squat cleans after that with 115-155-185-205# doubles.

10:00 EMOM

  • 2 Squat Cleans (225#)

Wore a belt for these. Got spicy real quick! Like 2nd round quick. Another 5-10# and I probably would have been failing at some point.

Conditioning

4 Rounds

  • 10 American Kettlebell Swings (70#)
  • 10 OH Walking Lunges (53#)
  • 400m Run

My rounds were 2:55 – 3:05 – 3:10 – 2:55 for a 12:05 total. So slow on the runs. Holding the one KB overhead for lunges was something I’m not used to.

Felt good, so I headed back to the gym in the evening to get in my rowing workout.

Warm-up

3 Rounds

  • 8 Reverse Hyper (210#)
  • 1:00 Air Dyne

Row: Pacing & Engine

  • Interval 1
    • 5:00 @ 20 s/m
    • 4:00 @ 22
    • 3:00 @ 24
  • 5:00 Rest
  • Interval 2
    • 3:00 @ 22
    • 2:00 @ 24
    • 2:00 @ 26
    • 1:00 @ 28
  • 5:00 Rest
  • Interval 3
    • 2:00 @ 22
    • 2:00 @ 24
    • 2:00 @ 26
    • 2:00 @ 28

Again, like last week, the idea is to change the pace 2 seconds per 500m for every 2 strokes per minute. I was shooting to start at around 2:02 for 20s/m. Racked up 7,111 meters for the session. Not bad hitting the right stroke rates and changes of pace, but I’m not sure if I’m pushing myself enough.

rowing-wod-w3s1

Home From the Games

What an awesome time at the CrossFit Games! I’d definitely make the trip again.

2015-CrossFit-Games

Haven’t done anything since last Wednesday morning before flying out. Slept in this morning, so made it for the 4:30 class.

Strength

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 2×145#
  • 1×155#
  • 1×165#
  • 1×172.5#
  • F @ 177.5# (PR attempt)
  • 1×175# (PR match)

I’ll take it! Missed lower than this a couple of weeks ago or maybe it was even last week.

Accessory

5 Sets

  • 8 Ring Rows (Feet on box)
  • 5 Ring Dips (strict)
  • 20 Russian KBS (53-62-70-70-70#)

Sweating my ass off!

Conditioning

8:00 AMRAP

  • 5 Clusters (75#)
  • 8 Push-ups
  • 30 DU

Kept it light so I could keep them unbroken. Still got winded like crazy. Finished 6 rounds plus 5 more reps.

1 More Sleep

Stayed up late and up early this morning. Too excited watching the stuff roll in from California on social media. I fly out tomorrow! Out in the garage around noon to do work.

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 1×145#

Warmed up.

Pressing Complex

E2M 12:00

  • 1 Shoulder Press (155#)
  • 2 Push Press (155#)
  • 4 Push Jerks (155#)

Was feeling rough in the first round! I wore the belt so I wouldn’t overextend. Really tried to tighten up my lower body before each set. Last couple of singles felt heavy! Here’s my last set…

Death by Clean

* Every 30 seconds instead of every minute!

  • 1st 30 seconds – 1 Power Clean (115#)
  • 2nd 30 seconds – 2 Power Clean (115#)
  • … increase by 1 rep every 30 seconds

Testing this one out before it’s used later this week at CrossFit Intuition. I set the over/under at 9, figuring that it all came down to how long you can go unbroken.

I probably should have done a few warm-ups because the first few rounds felt ugly as hell. Went unbroken through 8+7 and then singles. Barely had any rest before the 10th round started so just kept with the singles. Didn’t make it through. Final score of 9+7. It got nasty real fast. Wore the belt here too just to be safe.

Gymnastics

12:00 EMOM

  • 2 Strict Pull-ups (40# vest)
  • + 2 Strict Ring Dips (40# vest)

Was taking about 15 seconds to get the work in each round.

Conditioning

2 Rounds

  • 75 Air Squats
  • 25 Ball Slams (30#)

My air squats are slow, but I never stopped during either movement. Finished in 7:13.

Took a break from watching the Masters and Teens on the live stream because I had to go pick up a case of Kill Cliff so figured I’d stop at the gym for some more work around 6pm.

I did some bottom squat holds and stretching, then 3 sets of 10 Reverse Hypers (210#).

Out of the blue I went for a big set of muscle-ups even though I’d already done those weighted pull-ups and dips earlier today. Got 9 and dropped without attempting a 10th. Was at that point where you just know it’s not going to be close if you try another. That’s a PR by 1 from a year ago. Curious to see what I can do fresh now.

Was going to do some light and long prowler pushing. But a young kid who was a good football player wanted to join in, so did some sprints instead.

5 Rounds

  • 25m Prowler Sprint (High, 180#)
  • 25m Prowler Sprint (Low, 180#)

They always seem to be worse than you remember.

Tweaked, Again

Betting getting a lot more sleep this week, though it’s not easy to stay comfortable on a tiny bed. Went to the Bay Athletic Club this morning to get in some squats. Nice facility in the hospital in Alpena.

Back Squat

  • 10×45#
  • 5×135#
  • 5×215#
  • 1×255#

Fuck! Tweaked my back on the next rep with 255#. Not even heavy weight. Pissed me off. I’ve been doing 5×5 with more than 255# and no belt either. The bar was a larger diameter than I’m used to but I doubt that really made a difference. I’d been so careful over the last few months too and then to tweak it with something like this doesn’t make sense. Injuries rarely do though. Guess I’ll be putting the squat program on hold.

Accessory

6 Sets

  • 8/8 Kroc Rows (45-55-60-65-70-70#)
  • 10 DB Shoulder Press (35-45-50-50-50-50#)

Had these planned and was still able to do them. Shoulder press with two 50s got tough.

Goblet Squats

  • 10×50#
  • 10×60#
  • 10×70#
  • 10×80#
  • 10×90#
  • 10×95#

Still wanted to get some leg work in if I could. With the weight out in front it took the load off my back and I didn’t feel it when I made sure to be very precise with my technique.

Gymnastics

5 Sets

  • 5 Strict Pull-ups
  • 8 Strict Bar Dips

Don’t do those enough.

I went out and walked 9 on the golf course going to loosen things up. The back definitely affected my swing.

After going to a movie theater with my 4-year-old niece, I needed to blow of some steam.

Pushing Death

  • Death by Chest to Deck Push-ups.

Got 18+18 and barely got in that 18th rep, so didn’t game it to skip out on the 20th round. 2 rep PR from over 2.5 years ago at a much lighter bodyweight. Racking up the push-ups this week. That’s 189 more.

Oh yeah, done with a drink at my side.

  

Triple Triple Double

Went to the driving range yesterday and again this morning. Right arm feels a little weird and I wonder if it’s from all of the swings. Did some bottom squat hold and stretching to warm-up.

Midline

8x

  • 20s L-sit (Rings, knees up)
  • 25s Rest

Cut back from the 30 second rest we had 2 weeks ago. Last 2 rounds were a lot of shaking, but made it through. Seems to be improving quickly.

Conditioning

  • 3 Rounds
    • 5 Thrusters (135#)
    • 5 Burpees OTB (lateral)
  • 2:00 Rest
  • 3 Rounds
    • 3 Squat Snatch (155#)
    • 3 Bar Muscle-ups
  • 2:00 Rest
  • 3 Rounds
    • 10 Deadlifts (245#)
    • 10 Box Jumps (30″)

Finished part 1 at 1:36. I actually felt really good during this part, but my heart rate sky-rocketed and I couldn’t recover during the rest. I was fighting it until the end of the workout. Part 2 was much worse than I expected. I’m glad I scaled it back from the original 5 reps of each I had planned early in the week. I knew it was going to be bad when I lost the 2nd snatch in the hole. I missed one in my last round too. Was a little scared about the bar muscle-ups since I haven’t done one since around March. Got the first 2 rounds unbroken without a problem and I think I would have been able to on the last round too, but my hands and the bar were sweaty. It wasn’t worth the risk of slipping and falling on my head, so I did 3 quick singles. Finished at 8:48 on the clock, so it took me 5:12! Had to rest quite a bit between each snatch. In the final part I went 10, 6-4, and 6-4 on the deadlifts, and unbroken on the box jumps, though no rebounding. Finished at 14:57 so part 3 took me 4:09. I wish I had pushed to do all of deadlifts unbroken.

Finisher

  • 100 OH Walking Lunges (45#)

Went outside. I did 26-24-30-20. Breathing got up there again. Rests were pretty long.

Just before 7pm I headed out to the garage. Felt like shoulder pressing for some reason.

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 1×155#
  • 1×165#
  • Fail 172.5#
  • 1×167.5#

Wow, didn’t expect to miss like that after I hit 165# for  double a few weeks ago during a shoulder press, push press, push jerk complex. Must just be fatigue from today’s workout because all of the bench press increased should have translated to a higher shoulder press too. I was lifting barefoot, but I doubt that had anything to do with it. Wore a belt for the last few singles because I have a tendency to over-extend at max weight.


First time using the big washers for fractional.