Tag: Sit-up

Back to Work in 2016

Back to work today after 2+ weeks off for the holidays! Went to the 4:30 class.

Warm-up

  • 2×8 Reverse Hyper (210#)
  • Bottom Squat Hold
  • 3 Rounds
    • 30 Jumping Jacks
    • 4 Inch Worm Push-ups
    • 15 Ball Slams (30#)

Was warm after that!

Strength – Back Squat

  • 6×45#
  • 6×155
  • 3×205
  • 3×255
  • 3×285
  • 3×305
  • 3×325
  • 3×345

Didn’t feel as solid in my leg drive as the 350 triple last week. Back was fine though. Would have liked to try for 355 coming into today but I don’t think I would have gotten it and didn’t have time anyway.

Conditioning

4 Rounds

  • 300m Row
  • 20 Russian Kettlebell Swings (53#)
  • 20 Wall Balls (20#, 10′)
  • 20 Sit-ups
  • 2:00 Rest

I didn’t notice that he increased the rest from 1:00 due to the size of class and the number of rowers available, so I thought I was getting a bunch of extra rest. Turned out to be pretty close to 2:00 each round. My rounds were 3:43, 3:56, 3:59, and 3:40 which included a nice walk across the gym after getting off the rower. Rests were 2:03, 1:50, and 2:26. I guess that extra rest helped my last round because it was my fastest even though it was my slowest row. I did transition right into each movement though instead of taking a couple extra breaths so that helped.

Stuck around and did a partner workout with Bryan, Michelle, and Weston. We did it I-go-U-go with each movement for quick work and short rest.

  • 60-40-20 Double Unders
  • 15-12-9 Toes through Rings
  • 15-12-9 Overhead Squats (75#)

I missed a lot on dubs. Too heavy to get myself off the ground? 🙂 The other movements were unbroken. We decided to go light on the OHS for a change and so we could speed through them. Took Bryan and I 7:17 and they were only 10 seconds behind us.

Almost 10, but Sub 40

Coached this morning and then got in my workout after class. Starting the new cycle of gymnastics work.

Skill WOD “Be the Master of your Volume” Week 1 Day 1

Warm-up – 3 Rounds for quality

  • 10 Pass-thrus
  • 10 Bridge Rocks
  • 10 GHD Heel Drives
  • 3 Inchworm Push-ups
  • 10′ Crab Walk (forward & back)

Mobility – 5 Sets

  • 10s Bottom of Ring Dip Hold
  • 1 Skin the Cat (2s pause in hang)

Test Your Max

  • 1 Set of MAX MU
  • 4 Sets @ 60% with 2:00 Rest

Got 9 and barely missed the 10th. Rounded to 5 for the drop sets. Made each set but the last two were close to missing; caught in a super low dip.

Strength Accessory – 5 Sets

  • 5 Strict Ring Dips
  • 5 Ice Cream Makers (banded)

Used the black band. Those were interesting. In the 4th set of ring dips something really weird started to happen in my left shoulder and bicep and then I couldn’t lift my arm until I moved it all around. Nothing like that has ever happened before.

Conditioning

3 Rounds

  • 250m Row
  • 2:00 Rest

Been wanting that sub-40 and got it. Went 39.7, 41.1, and 42.2. Boy do I start to hit a wall in the 2nd half of the rows after that first attempt. Legs start to burn hard, hamstrings feel like they are cramping up, and just can’t push like I want to. I decided on 3 sets before starting, but almost called it quits after setting the PR. Glad I gutted it out.

img_6924

Headed back to the gym at 4pm. Warmed up with 3 sets of 8 Reverse Hypers using 210#.

Strength – Back Squat

  • 10×45#
  • 6×135
  • 3×225
  • 3×255
  • 3×285
  • 3×315
  • 3×335
  • 3×350 (PR)

Wore my belt for the last 3 sets. My goal heading in was to get 350 and it was solid. A few weeks ago doing a double with 353 got loose, so really happy. Most 1 rep max calculator formulas put me at over 370 now. Getting there!

Midline

  • 100 Sit-ups

Been awhile. Was on a solid pace but the last 30 reps got rough. Managed a 1 second PR with 2:58.

Wanted to get in a solid day of work with a storm coming through. I do not plan on leaving the house tomorrow except to take out the trash. Will probably do some active recovery.

Fuck You “Kalsu”

I’ve been “wanting” to do this one for some time. Today is finally the day.

Warm-up

  • 2×10 Reverse Hyper (210#)
  • PVC pass-thrus
  • Bottom Squat Hold
  • Thrusters
    • 5×45#
    • 5×95#
    • 5×115#

Conditioning

“Kalsu”

EMOM (until 100 thrusters are completed)

  • 5 Burpees
  • Thrusters (135#)

Some people incorrectly start with thrusters when the clock starts, but that makes no sense.

The goal is to start each minute with 5 burpees, once you finish the burpees you have the rest of the minute to complete as many 135 lbs barbell thrusters as possible. Once the second minute starts you are on the hook for another 5 burpees. Remember, no starting the thrusters until the burpees are completed and it continues.

John Welbourn of CrossFit Football

My goal was to do 5 thrusters every minute. After 7 rounds, I did my burpees and had to rest. Damn that got nasty fast!  I think I did 3 more rounds and then rested again. I was at 50 reps and switched to sets of 4. I made it through 7 rounds before resting one more time. Somewhere in there I screwed up my count too because I did 5 sets of 4 to finish. 10×5=50 and 12×4=48. I realized it after I was recovered and thinking about my rounds. Whoops! Too bad, I’m not doing it again. Finished my *98* reps at 24:36 on the clock.

I don’t plan on trying this again anytime soon, but a note for next time is to switch to sets of 4s early when I feel like resting and just try to keep going without the zero thruster minutes.

Accessory

5 Sets

  • 5 Good Mornings (135#)
  • 15 Sit-ups

Originally I had decline push-ups programmed. Haha! No idea what I was thinking. Shoulders were smoked after the 125 burpees and all of those thrusters. Easy decision to change to sit-ups.

More Conditioning

5 Rounds each w/ partner (alt rounds)

  • 20 H2H Russian KBS (53#)
  • 30 Lateral Bar Hops

Nothing crazy here. Did it with Bryan and it took us 8:55.

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.

DIY Projects

Didn’t make it to the gym yesterday. After not doing anything while gone to the Games, two days in a row was a good feel. We weren’t golfing today so I knew I could make it in for a workout. Yesterday I did build an agility ladder though.

agility-ladder

I got started building a climbing peg board as well and finished it today, though I still need to sand out the holes because the pegs don’t fit everywhere. Both projects were a lot more work than I expected.

peg-board

Made it in for the 4:30 class. I have been feeling pretty sore from the pull-ups the other day and all of the hole drilling and screw driving hasn’t helped.

Warm-up

  • 10 PVC Pass-thrus
  • 20 OH Lunges (holding PVC)

Strength

Press From Split

  • 8×45#
  • 4×95#
  • 4×115#
  • 4×125#
  • 4×135#

Couldn’t find a stable position in that last set.

Split Jerk

  • 2×135#
  • 2×175#
  • 2×185#
  • 2×195#
  • 2×205#

Put on the belt with 175# I think. Felt pretty good. Not heavy.

Conditioning

  • Buy-in: 30 Sit-ups
    • Deadlift (225#)
    • Wall Ball (20#, 10′)
  • 10-9-8-7-6-5-4-3-2-1
  • Cash-out 30 Sit-ups

Wasn’t sure how I’d hold up with that many deadlifts. Decided not to wear a belt because I didn’t want to mess with it between movements. Was able to go unbroken on all movements. Finished in 8:28.

Midline

4 Rounds NFT

  • 20 Russian Twists (53#)
  • 15s L-sit (knees up)

Hips Don’t Lie

IMG_5968It has to be the running that is making my hips feel like they are. Could probably use some stretching. They don’t hurt or anything bad, but definitely something new. HRV dropped into the orange again this morning from the combination of that tough workout yesterday morning and the evening run. Wednesday isn’t typically very intense though, so I should recover. I’ve dropped 4 pounds in 4 days after getting back to eating the Paleo meals. Feeling better already.

Run Every Day

Got up and went 1.71 miles in 16:23. 10 days in to this June running experiment. I still don’t enjoy it.

Got to Intuition after 6 for the Wednesday night session. Warmed up with Crossover Symmetry Activation and a 1,000m Row. Didn’t feel the hips as the day went on. Maybe it’s mostly a morning thing.

No B.S. Bench Press – Cycle 2 Week 7

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×215#
  • 3x5x230# (PR)
  • AMRAP 205# – 13 reps

Used a very short pause on the first three sets. I went 5# over the recommendation for the working sets as I did in the first cycle as well. So that’s a PR set three times and then I beat my AMRAP set by a rep as well. Got ugly on the final 2 reps of the working set, but made it.

Power Snatch + Squat Snatch

  • 20kg
  • 40kg
  • 60kg
  • 70kg
  • 75kg
  • 80kg
  • 83kg
  • 85kg

Got a little mental on the squat snatch with 85. I hit my right knee on the way up and then was up on my left toe, but had the bar locked in place solid so was able to hold on. The most I’d done for a squat double was 80 before hitting that. All of the power reps felt really solid. Hopefully can put up a nice PR next Saturday.

OHS

  • 3x70kg
  • 2x80kg

I haven’t hit heavy OHS in well over a year, so figured I’d try. Each time I do this, I can’t keep it stable and start to feel it in my low back. Same fucking thing today. I’ll have to take a video or have somebody watch me next time. So after missing the 3rd rep with 80 I shut that down; no need to hurt my back.

10:00 EMOM

  • 2 Power Clean & Push Jerks (205#)

Class had 8 minutes of 2 programmed today, with increasing weight. Those are always fun and it’s been awhile since I’ve done something like that. After the OHS fail, I saw a loaded bar already out, so decided to hit it. After 8 I said fuck it and made it 10 rounds. I wasn’t standing up any of the cleans, right into the push jerk without a re-dip, so I guess they were what Catalyst might call Power Clean Jerks (no “&” in there). I actually thought I was using 195# for some reason and noticed it was 10# more when putting everything away. Bonus!

Midline

10-20-30-20-10

  • Sit-up
  • Russian Twist (53#)

Jumped in with the class on this. Went unbroken in 4:45. The round of 30 twists sucked balls!

Short One

My knees and hips are feeling achy. Could it be from running every day? Woke up with a wonderful headache too, but that’s most likely due to diet. 😦

Short run and done by 8am this morning. Went 1.09 miles in 8:30. How did I ever hold a pace of 8:30 for casual 3-4 mile runs and how in the hell did I ever run a 22 minute 5k?

Was planning to do 100 sit-ups for Super Sunday, but Kevin programmed them today, so took a break from work at night to give it a go. Was sliding all over the place with the AbMat on the thick mats I have in my garage, but managed a 3 second PR with 2:59. I haven’t been able to come close to that time in quite awhile. 🙂 Who needs a warm-up?

Memorial Weekend

Got a bunch of yard work done this morning. Actually feeling a little beat up today in my hips and upper body. Pretty sure the upper body is from using kettlebells for those incline bench presses.

Warm-up

  • Crossover Symmetry Activation
  • 500m Row
  • Bottom Squat Hold

Strength

2 Front Squats + 5 Back Squats

  • 45#
  • 135#
  • 205#
  • 245#
  • 270#
  • 290#
  • 305# (PR)

Didn’t feel like I had it in me today as I was working up. Had to fight for that final set. First back squat I wasn’t concentrating and it was ugly. Got focused and gutted out the remaining reps. Ends the 6th week of everyday squats.

Warmup up with 45#, 95#, and 135# and did a few swings to make sure the 70 would be good to use.

Conditioning

30:00 EMOM (alt)

  • 1st: 1 Snatch + 1 OHS (155#)
  • 2nd: 10 Sit-ups
  • 3rd: 15 Russian KBS (70#)

Nice and easy just to get in some work. Didn’t want anything crazy with “Murph” tomorrow. Was able to focus on solid snatches and overhead squats with just one rep of each.

After cooling off I did Crossover Symmetry Iron Scap.

Annie Are You OK

Legs felt a little weird this morning getting out of bed. Maybe a result of smashing my knees yesterday. Out in the garage just after 7:30 and warmed up with 3:00 Air Dyne (1.38km).

Coffee Squats

Pause Front Squats (5s in the hole)

  • 10×45#
  • 5×135#
  • 5×185#
  • 2×225#
  • 2×245#
  • 2×265#
  • 2×275#

I don’t have anything insightful to say, though do I ever? Was hard breathing in the hole on that last rep so started to lose position coming up.

Lunge University

  • 200 Weighted Walking Lunges (40# vest)

An extra 20# came yesterday for my weight vest, so had to try it out today. Damn that thing is heavy now. Took me 9:47.

I had an appointment at the chiropractor before hitting the gym tonight. Only going once a month now since my back has been doing well. When I got to the gym I did Crossover Symmetry Activation and then jumped into one of my favorite girls since I haven’t done her yet this year.

Conditioning

“Annie”
50-40-30-20-10

  • DU
  • Sit-ups

I knew I was doing well when I felt good at the end of the 50 sit-ups. Didn’t miss any dubs and finished in 5:59, for a 29 second PR! Did anchored sit-ups with some DBs over my feet.

No B.S. Bench Press

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×205#
  • 5x3x225#

Felt strong.

Tall Cleans

  • 5×45#
  • 2x5x95#
  • 2x5x115#
  • 2x3x135#
  • 2x3x155#
  • 3×165#
  • 2×175#
  • 2×185#
  • 2×195#
  • 2x2x205#

Workin’ on that speed under. Rough on those last 3 sets. I didn’t realize how many sets I was doing at the time.

Push Press

  • 3×135#
  • 3×146#
  • 3×157#
  • 3×168#
  • 3×179#
  • 3×190#
  • 3×201#
  • 3×212# (PR)

I missed out on PP triples that CFi did Monday so they fit in well today, especially since I did sets of 5s a week ago. I had 45# plates on and then just kept making 5 kilogram jumps. Felt a little fatigue from the bench press, but I’m liking overloading the upper body with two pressing movements on Wednesday. Need to start putting some work into my jerk though. Gotta keep those shoulders working well, so did Crossover Symmetry Plyometric.

Almost Back

Third night in a row I was in bed by 10. That’s some kind of record. My HRV shot up from 85 to 111 though; that’s how you recover! In for the 9am class at CFi.

Warm-up

  • Crossover Symmetry Activation
  • 100 Walking Lunges
  • Bottom Squat Hold
  • Zombie Kicks
  • Squat Broad Jumps

Strength

Back Squat

  • 20×45#
  • 8×135#
  • 6×185#
  • 4×225#
  • 3×265#
  • 2×295#
  • 2×315#
  • 2×325#
  • 2×335#

We did 5 push-ups after each set of squats, though I forgot to do them after the empty bar set, so it was 40 total. I’ve done 340# for a triple, so nearly back to normal loads. Positioning felt solid through every lift. I’d say I’m actually in a better place with my squats than I ever have been before. I’m paying a lot of attention to quality reps and it’s paying off. That was day 23 of squatting every day.

2014-05-05-back-squat-potentials

Conditioning

  • Buy-in: 40 Sit-ups
  • 5 Rounds
    • 8 Thrusters (95#)
    • 16 American KBS (53#)
  • Cash-out: 40 Sit-ups

We did this one exactly 3 months ago when it took me 9:34. Today I shortened up my rest between movements and pushed through. Everything unbroken with a steady pace. Sit-ups still pretty slow. Finished in 9:05 for a 29 second improvement.

Midline

Weighted Planks

  • 4 sets 45s (55#)
  • 1 set 1:00 (55#)

So much sweat!

Lunge University

  • 150 Weighted Lunges (33#)

Threw an empty women’s bar on my back and knocked them out without stopping. Finished in 6:50.

Did Crossover Symmetry Iron Scap and called it a day.