Shoulder Press

Back at Work

Moving a little slow this morning. My back, shoulders, and arms are all sore from the weekend. Needed the rest day yesterday and was back to work after 2 weeks off. In for the 9am class.

5×45#
5×95#
3×115#
3×125#
2×135#
2×145#
2×155#
2×160#
2×165#
2×167.5# (PR)

Conditioning

8 Rounds (Tabata)

20s Burpees
10s Rest

Wanted to get 8 as long as I could. Made it through 6 rounds and then did 7 the last two. Maybe could have pushed it hard and made all 8. Next time. The most I’d done before was 4 rounds of 8 and then 7s, so I’ll take that improvement. Seemed to hurt less than the 6 rounds of 10 on Sunday. How does that make sense? More burpees in a lot less time.

2 Rounds

1:00 Ball Slams (25#)
1:00 Wall Balls (20#, 10′)
1:00 Sit-ups
1:00 Plank

Holy shit that wall ball felt heavy in the first round. Nobody in class expected it and I think we all dropped it after 1 rep. I did 28-24 on the ball slams, 18-18 on wall balls, and 24-24 on the sit-ups. Was a fight to hold the second plank all the way.

Headed out to the garage at night. Warmed up with 5 minutes on the Air Dyne for 2.36km.

2015-01-16-heater

Back Squat

10×45#
5×115#
5×185#
5×225#
5×245#
5×265#
3×280#
3×290#
3×300#
3×310#
3×320# (PR)
3×330# (PR)

Oh yeah! I’m liking the high volume and feeling good while doing it, though it might have something to do with how tired I’ve felt lately. Will keep an eye on it. My low back definitely feels like the weak point, especially as I get to the last few sets.

4 Rounds NFT

10 MU Ring Pulldowns (blue, 7’3″ bar, 5.5″ seat)
10 Back Extensions (45# plate behind head)

Over a 4″ difference from Saturday for the pulling distance so I dropped the reps. Once I got going they felt good with a focus on speed through the pull and sitting up into it. With my garage setup I can’t use a barbell on the GHD so I have to hold a plate behind my head. Much different! My back was feeling a pump after the second round.

Where Did 2014 Go?

Had a great massage yesterday and got adjusted at the chiro. Ran the 9am class (and worked out) since Kevin is traveling.

Warm-up

2 Rounds NFT

300m Row
10 Shoulder Pass-thrus
10/10 Arm Circles

Strength

Shoulder Press

10×45#
5×95#
3×115#
3×135#
10:00 EMOM – 3×145#

Turned very rough is the last few sets, especially the first rep of each set.

Accessory

4 Sets

8 Weighted Push-ups (60#)
15 GHD Sit-ups

Talk about a tricep burn after the presses!

Conditioning

10:00 AMRAP

10 OH Walking Lunges (45#)
10 KB Deadlifts (62#)
20 Mountain Climbers

The deadlifts were deceiving and burned my legs more than the lunges. I did 8 rounds plus the lunges and deadlifts.

Skill

3 Sets

20 MU Pulldowns

Thought they might be extra rough after the arm work, but they weren’t any worse than the other day.

Headed out to the garage around 5:30 or so. Warmed up with 500m on the Ski Erg in 2:10 and then some 45# snatch position work.

Tall Snatch

3×45#
3×75#
3×95#
3×115#
1×125#
1×135#
✘ 140#
1×140#
1×145#
1×150#
1×155#
✘ 160#
1×160#
✘ 165#

I had determined the weights ahead of time up to 135# and then wanted to keep adding 5#. When I failed 3 times I was done. So I was pissed when I missed at 140#, especially since I hit 145# for a triple last week. I was also holding the last rep of each set for 5 second is the bottom before standing up. Had a couple of big saves in there and was happy to hit 160#.

Back Squat

10×45#
5×95#
4×155#
4×205#
4×225#
4×245#
4×265#
2×275#
2×285#
2×295#
2×305#
2×315#
2×325#
2×335#

Hell yeah! My original plan was to maybe hit 315#. Was feeling good so I kept going and the last set even felt really good. Didn’t want to push it more since I just hit 345# for a single a few days ago. Slow and steady progress works for me. Lots of volume!

I strapped up a green band on the GHD and did 3 sets of 15 reverse hypers. Will do some rolling on the low back and hit it with the e-stim too.

Shitty Combo

My last full day in Long Beach. Will likely still get to workout tomorrow since my flight leaves at 1 in the afternoon. Looking forward to getting home and sleeping in a bed! Over a week away is too long.

Warm-up

3 Rounds
- 30s Handstand Hold (Nose and toes)
- 30s Rest
- 30s L-Hang
- 30 Rest
Empty bar clean progressions
3 Hang Cleans (95#)
3 Hang Cleans (135#)
3 Hang Cleans (155#)

Weightlifting

10:00 EMOM

3 Hang Cleans (175#)

Feel like I’m getting under the bar faster. This really got me sweating. Did 5×45# and 5×65# shoulder press to warm up my upper body for the thrusters.

Conditioning

8:00 AMRAP
3-6-9-12…

Thruster (100/65#)
Burpee over the bar

One of the worst combinations in CrossFit. I finished the round of 15 and got 5 more thrusters.

18 Long Months

drink-coffee-work-out Early to bed again. Just so tired with the time difference here. Went to the 8:30am class at CrossFit Intersect again.

Warm-up

5 Rounds

1:00 DU
1:00 7-10 T2B

I was doing 3 sets of 20 double unders every minute, unless I missed twice in a set, which only happened once. So I totaled 289 dubs. I did 10 unbroken toes to bars every round.

Strength

Strict Press

As a guide they suggested 5-5-3-3-3-2-2-1RM.

5×45#
5×95#
3×115#
3×125#
3×135#
2×150#
2×160#
1×170# (PR)
1×175# (PR)

Finally! After a year and a half I get a 10# PR. So happy!!

Conditioning

5 – 1:00 Rounds

150m Row
Max Burpees

I’m not sure if we were supposed to keep a cumulative count of the rowing meters or get 150m every round. I did the latter and ended up with 816m on my erg. Didn’t bother strapping in after the initial round since it would waste too much time for such a short distance. Did 36 burpees.

5:00 Rest

5 – 1:00 Rounds

100m Run
Max American KBS (53#)

Had to deal with a little traffic a few times. Managed 56 swings.

Really fun workout from top to bottom. The metcons were really interesting because they were working a lot different muscles and you could still push on each piece.

In the afternoon I knocked out a max set of push-ups while sitting around. Got 54 which is a 2 rep PR. Talk about an arm pump after that! Did another set of 40 maybe 20 minutes later.

Be Patient

Flight leaves for Long Beach at 1:30, so plenty of time to get in a morning session.

Shoulder Press

5×45#
5×95#
3×115#
3×135#
9x3x145#

I don’t know why this was so hard today. Shoulders must be tired from the muscle-up yesterday.

Front Squat

10x20kg
5x70kg
4x90kg
3x100kg
2x110kg
2x120kg
2x127kg
2x131kg
2x135kg
1x137kg
1x140kg
1x143kg (PR)

Finally a front squat PR! First one in over a year. Been a long road back with the back, but the patience has paid off. That’s somewhere between 315 and 316 pounds, besting my 310. Back was starting to round, so I didn’t want to push for more.

No Rest Monday

I was going to rest today but felt like doing something. So I went in at night to lift. Warmed up with an easy 500m Row and some bottom squat hold.

Weightlifting

5 Muscle Snatch (20kg)
5 Snatch Press (20kg)
5 Muscle Snatch (40kg)
5 Snatch Press (40kg)
3 Muscle Snatch (50kg)
3 Snatch Press (50kg)
2 Snatch (60kg)
2 Snatch (65kg)
2 Snatch (70kg)
2 Snatch (75kg)
2 Snatch (80kg)
1 + Fail Snatch (85kg)
Fail Snatch (87kg)
1 Snatch (87kg)
1 Snatch (89kg)
1 Snatch (91kg)
Fail Snatch (91kg)
Fail Snatch (91kg)

Felt pretty good. I’ve only done 200+ pounds a handful of times and hit it on the first try, so I’ll take that. The 89kg was a really solid lift from the feel of it.

Warmed up my shoulders a little more with some shoulder presses:

10×45#
5×95#
4×115#
4×135#

XWOD

4-4-4-4-4-4-4-4 Shoulder Press (150#)
2-1-2-1-2-1-2-1 HSPU
- 2s: 2 Kipping HSPU
- 1s: 1 Deficit Kipping HSPU (4″)

Damn that was rough. Definitely hit the perfect limit with 8 sets because the last rep of my last set was a grind.

Show Up

Went in for the 5:30pm class. Started with some bottom squat hold and stretching.

Warm-up

5 Shoulder Press (45#)
8 Front Squats (45#)
5 Shoulder Press (95#)
8 Front Squats (95#)
5 Push Press (135#)
8 Front Squats (135#)

Strength

12:00 EMOM

Odds: 4 Push Press (185#)
Evens: 8 Front Squats (185#)

Deadly! I was near failure on every set of push presses and the front squats were no joke. Felt like I got done with a WOD at the end I was breathing so hard and sweating my ass off.

Accessory

3 Sets

10/10 Kroc Rows (62# KB)
10 Ring Push-ups

Conditioning

5:00 AMRAP

8 KB Snatches (44#)
10 Sumo Deadlifts (44# KB)
12 Wall Balls (20#, 10′)

* 2:00 rest and then another 5:00 of the same thing starting where you leave off in the first AMRAP.

I had no sense of urgency, just kept moving at a slow steady pace. I did 3 rounds plus 8 snatches, 10 deadlifts, and 3 wall balls in the first half and finished with 7 full rounds plus 7 snatches overall.

Walked 200m outside since it was so nice out. After class I stayed for some extra work.

Weightlifting

5 Hang Muscle Snatches (45#)
5 Snatch Presses (45#)
5 Hang Muscle Snatches (65#)
5 Snatch Presses (65#)
5 Hang Muscle Snatches (75#)
5 Snatch Presses (75#)
5 Hang Muscle Snatches (85#)
5 Snatch Presses (85#)
5 Hang Muscle Snatches (95#)
5 Snatch Presses (95#)

I was dead after the workout and know I wouldn’t have the energy for anything explosive. The muscle snatches and presses were back to back so it got tough.

Back

Reverse Hyper

3x10x230#

Could feel my back tight from the class so figured these were a good idea.

I don’t know if yesterday took more out of me than I noticed or that the EMOM to start just completely wiped me out.

Shoulder Reppin’

Running the show at 9am again for Kevin, but he gets back to town today. I did 3 sets of 10 reverse hypers with 210# before class.

Warm-up

3 Rounds

5 Push-ups
4 Inch Worms
20 Band Pulls (red)

Warmed up the shoulder press with 10×45#, 5×95#, and 3×125#.

XWOD

3-3-3-3-3-3-3-3 Shoulder Press (152.5#)
2-1-2-1-2-1-2-1 X Push-ups
- 2s: 18″ Plyo
- 1s: 21.5″ Plyo

Struggle from the start with the shoulder press, especially getting that first rep going, but made it through every set. New 3RM too and for all 8 sets!

Conditioning

8:00 AMRAP

8 Deadlifts (185#)
8 OTB Burpees
8 American KBS (62#)

Got exactly 6 rounds.

Midline

8 Rounds (Tabata)

20s Hollow Hold
10s Rest

Yuck!

I finished up with 2 sets of 20 reverse wrist curls with 45#.

Short Week

Usually I take Monday off, but I’m heading up north this weekend so switching up my workout schedule a bit. Went to the 9am class.

Warm-up

We did a bunch of shoulder stretching stuff with a PVC pipe.

Strength

Shoulder Press

6×45#
6×95#
6×115#
6x6x132.5#

Accessory

3 Rounds NFT

20 Band Pulls (Yellow CS)
8 Scap Push-ups

Conditioning

5 Rounds

10 Front Rack Lunges (95#)
10 Push Press (95#)
5 Burpees

Round 4 of push presses was a battle, but I just couldn’t do it in round 5. Had to break that last set up into 5-5. Burpees were really slow throughout trying to give shoulders more rest. Finished in 6:47.

Extra

3x10x45# Wrist Curls

Running the Show

I got to CFi a little after 8 to hit some stuff on my own. Kevin has been out-of-town so I ran the 9am class for him. I did Crossover Symmetry Activation and then got after it.

Gymnastics

5:00 AMRAP

3 Strict Pull-ups
3 Strict Ring Dips

Was a fun was to get in some reps without taking all day. I got 10 rounds.

Weightlifting

5×45# Muscle Snatch
3×75# Muscle Snatch
3×95# Muscle Snatch
2×115# Snatch
2×135# Snatch
2×155# Snatch
1×165# Snatch
1×175# Snatch
4x1x185# Snatch

Felt so money today! No misses. It was one of those days where I would have loved to keep going, but class time was starting, so I had to end it.

I didn’t do the warm-up with class (already plenty warm) or really the skill work of double unders either because I was trying to help people out with them. I warmed up a couple of quick shoulder press sets with 6×95# and 6×115#.

Strength

6 Rounds (Every 1:20, alternating)

6 Shoulder Press (130#)
6/6 Kroc Rows (62# KB)

I missed a set of Kroc Rows in the middle when I was screwing with the music.

Conditioning

4:00 AMRAP

15 Wall Balls (20#, 10′)
10 T2B

Rest 2:00 & Repeat

I got 3+15 and 3+12. All wall balls were unbroken sets. I think I did my first set of toes to bar unbroken and then 6-4 for all of the others. Should try to push myself more with those. Grip on the bar felt good with them today.