Tag: Shoulder Tap

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.

“Death” is Appropriate

I’m feeling those banded ring pulldowns through my back and arms. Legs feel the squats a bit too.

Warm-up

  • Crossover Symmetry Activation
  • Rolling lower back
  • Bottom Squat Hold
  • Shoulder mobility

Death by C&J

With a continuously running clock…

  • 1 Clean & Jerk (135#) in the first minute
  • 2 Clean & Jerks (135#) in the second minute
  • 3 Clean & Jerks (135#) in the third minute
  • Continuing this for as long as you are able.

I’ve only done this once, 2.5 years ago, and I only got 4+4. Today I did touch and go through the 4th round and switched to singles in the 5th minute. Ended up getting 10+9. Almost a full “Grace” in the last 3 minutes. Gets so brutal at the end. My goal was to be able to make it through 10 so I’m really happy with that.

Skills

8 Rounds (Tabata)

  • 20s T2B
  • 10s Rest

2:00 Rest

8 Rounds (Tabata)

  • 20s DU
  • 10s Rest

I got 57 toes to bars and 209 double unders.

Conditioning

21-15-9

  • Deadlift (185#)
  • Box Jump (24″)
  • Wall Ball (20#, 10′)

Was feeling pretty beat early on with this. Took me 7:06. Huge leg burner!

Accessory

  • 100 Shoulder Taps

Did them in 4 sets: 30-30-20-20.

How Will My Back Feel?

Ended up being 2 rest days since I had a dentist appointment and went to see the Hobbit yesterday. Not enough time to squeeze in a workout, but I needed the extra rest. Legs are still pretty sore today even. Went in for the 9am class.

Warm-up

  • 3x12x120# Reverse Hyper
  • Bottom Squat Hold

Strength

Deadlifts

  • 5×155#
  • 5×265#
  • 3×335#
  • 3×365#
  • 2×395#
  • 2×415#
  • 2×435#
  • 2×455#

Felt pretty solid. Ten pounds more than the double I pulled five weeks ago. I put 475# on the bar but stopped before I got it moving off the ground. Think I was scared. Going to take extra care of the back today with the TENS unit and some rolling.

Conditioning

16:00 EMOM

  • 1st: 15 Ball Slams (25#)
  • 2nd: 150m Row
  • 3rd: 10 Thrusters (75#)
  • 4th: 10 Burpees

Was a good push. Jumped on the reverse hyper again for 3 sets of 10 with 210#.

Headed back after 6pm. Did some foam rolling, bottom squats holds, and then 3 sets of 40 shoulder taps (facing wall). Only second time ever doing them, so might as well double the reps I’ve ever done in a set. 🙂 Nice little burn.

Rowing

4 Rounds

  • 500m (1:55-1:57/500m pace)
  • 40s Rest
  • 400m (1:55-1:57/500m pace)
  • 40s Rest
  • 200m (Sprint)
  • 5:00 Rest

Comes from NorCal Endurance. Took me exactly 37:00 on the clock to finish. Some of my 5 minute rests were longer due to having to go in and select ReRow in the erg’s computer. Here were my splits:

  1. 1:56.6 – 1:32.7 – 0:35.1
  2. 1:56.6 – 1:33.0 – 0:35.6
  3. 1:56.2 – 1:33.6 – 0:35.7
  4. 1:56.1 – 1:32.8 – 0:34.0

Heading Home

My abs were pretty sore all day yesterday from “Annie” on Monday. She always gets me. I was also extremely exhausted in the afternoon from the thruster-burpee workout I think and had to take a nap.

One last workout at CrossFit Intersect before heading back to Michigan.

Warm-up

  • 1:00 Row
  • 1:00 Air Squats
  • 1:00 Rest
  • 1:00 Row
  • 1:00 Pistols
  • 1:00 Rest
  • 1:00 Row
  • 1:00 Pistols
  • 10 PVC Good Mornings
  • 10 PVC Twists
  • 5/5 One Leg PVC Deadlifts

Strength

Deadlifts

  • 5×135#
  • 5×225#
  • 5×315#
  • 5×365#
  • 5×385#
  • 5×405#
  • 5×315#

Didn’t want to push it too far. Still playing it a little safe, so stopped before my back started to break down.

Conditioning

5 Rounds

  • 10 Box Jumps (24/20)
  • 20 Handstand Shoulder Taps (Facing Wall)
  • 10 C2B Pull-ups

First time doing more than a couple of shoulder taps for fun. Enjoyed them. Went 5-5, 5-5, 5-3-2, 4-3-3, and 4-3-3 on the C2B. Finished in 9:13. Shoulders are feeling pretty wrecked after getting worked hard for the last week and a half.