Tag: Sled Drag

Muscle-up Triples

Walked 18 holes on the golf course yesterday and seemed to tweak my right elbow on one of the swings. In at 9am and then oversaw the 10am class since Kevin is out of town. Was at the gym for 3 hours. Started with Crossover Symmetry Activation.

Snatch

  • 45# Position Work
  • 3×75#
  • 3×95#
  • 2×115#
  • E30S 3:00 – 1×135#
  • EMOM 5:00 – 1×155#

Couple of sketchy ones for #3 and #4 with 155#, but no misses. Took everything down into the squat.

Clean

  • 2×155#
  • 2×175#
  • 2×195#
  • EMOM 3:00 – 1×215#
  • EMOM 5:00 – 1×235#

Felt great and super easy. 235# is 90% of my max and I’m never really in danger of missing it. Just shows how much more I have.

Back Squat

  • 5×135#
  • 5×165#
  • 3×195#
  • 3×225#
  • 3×260#
  • 3+ x290#

Got 9 reps with 290, which is an estimated max of 376.

EMOM 10:00

  • Odds: 3 MU
  • Evens: 5 GHRs

The most unbroken muscle-ups I’ve done is 3, so making all 5 sets felt awesome. I’m still terrible at GHRs.

IMG_4738

Sled drag

Loaded 180# on the 38# sled.

  • 25m down & 25m back
  • 140m Lap
  • 140m Lap
  • 25m down & 25m back

Took a minute or two rest between each portion. Finished with Crossover Symmetry Iron Scap, using the blue and purple bands.

First WOD at CrossFit Intuition

Couldn’t wait to get under some weight today. Went over to the box my buddy Kevin is opening this week and worked out with him.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Holds

Kevin has a set of the real CS bands and I went pretty heavy with them.

Strength

Back Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 7x5x265#

He’s going through a cycle of Smolov Jr. so I plugged in 350# for 10# shy of my max and did it along with him.

Accessory

GHRs

  • 2×5
  • 5 w/ 2kg plate
  • 5 w/ 5kg plate
  • 5 w/ 2kg plate

I should have just done bodyweight for every set because I was cheating so bad on the 4th and 5th sets to get them done. I could immediately feel them in my calves (after the cheater sets) and my hamstrings. Need to get these in more often.

Conditioning

3 Rounds

  • 5 C&J 185#
  • 30 DU

Didn’t cycle any C&J together, but tried not to rest much between reps. Did most of them as the clean right into the jerk, but stood up and took a second on a few of them and it was actually harder. Did all 3 sets of DU unbroken. Took me exactly 4:00.

Rested 5-10 minutes and then did 50 burpees for time.

Beat my old PR by 4 seconds with a 2:29.

Skill / Midline

Accumulate 3:00 in a handstand hold (facing the wall)

I wanted to hit 3 sets of 1:00, but couldn’t stay up on the last one. Came down after 40 seconds before I had to crash and took a short rest before finishing the last 20 seconds.

Finished up with Crossover Symmetry Recovery with heavier bands again and it was rough. My shoulders are pretty shot after all that.

Went back a course of hours later. Put 90# on the sled and pulled it on the pavement barefoot for 0.25 miles. I figured going without shoes would help work out all of the muscles in my feet and work on my sick tan line at the same time. Not one of my smartest ideas! I think I burnt the balls of my feet. 😦 Then I took 45# off and pulled it another 0.35 miles on the grass, which is infinitely harder to pull on.

Did 6-5-6 GHD sit-ups while holding a 15# slam ball behind my head. Holy shit! Hard as fuck! Then did 5×10 regular GHDs.

Drag it Out

Little beat up and tired this morning. Headed to the gym before the 9am to pull a sled. Went 1.53 miles in 37:43 with 85# on the 25# sled. Did some of the couch stretch after. RunKeeper is not so good with that many turns in a relatively small area of the parking lot. I did 2 big laps in one direction and then 2 in the other direction. Did that 3 times for a total of 12 laps as a reference.

Smolov and golf tomorrow.

30 In The Hole

Took a complete rest day yesterday, even from the squat holds. I did do Crossover Symmetry Recovery though since I hadn’t done it on Friday.  Got in some squat holds this morning and then took the sled around the neighborhood.

1.43 miles in 29:13 with 70# on the 25# sled.

Did Crossover Symmetry Activation and then hit up the Survival Fitness Barbell Club in the afternoon for some lifting. Did a 3:00 squat hold and some other stretching.

Snatch Deadlifts

  • Several sets of 3×75#
  • 2x2x105#
  • 2x2x135#
  • 2x2x165#
  • 5x2x195#

In between sets starting at 105# I was doing 30s overhead holds with the 15# training bar. I started off trying to do some snatch grip presses, but they were bothering my shoulder.

Back Squats

  • 10×135#
  • 5×205#
  • 3×235#
  • 5x7x255#

Second pick from Smolov. Wasn’t too bad. Legs felt fresh after the rest day. One more 3 minute squat hold shortly after finishing my sets.

5 Rounds NFT

  • 10 Weighted GHD Sit-ups (holding 15-15-25-25-25 pound plate)
  • 1:00 Bottom Squat Hold

Knocked out the CS Recovery at home and finished off my first 30 minute day of squat holds with a 4:00 one.

Head Case

My hamstrings are a little sore from the good mornings. Was up at 5:30 to take Mom and Dad to the airport. Hit up Open Gym in Bay City to lift.

Warm-up

  • 5:00 Bottom Squat Hold
  • 3×50 Band Pulls
  • Stretching

OLY

  • 45# Position Work
  • 4x3x95# Muscle Cleans
  • Cleans w/ blocks at the knee
    • 2x2x135#
    • 2x3x155#
    • 2x2x185#
    • 2x2x205#
    • 2×215#
    • 5x1x225#

I started to hit that mental barrier at 225#. So stupid! I just did a 255# power clean from the hang too weeks ago and I’m afraid of 225#. After a couple of false starts and iffy attempts, I convinced myself to stop being a pussy, pull, and drop under the bar. Last few reps were much better with confidence. I hadn’t done 225# from the blocks before so that was good. I am such a head case though and still think about those near-disaster PR cleans of the past. I need to get comfortable dropping under the bar to squat them and today was a good step back to it.

Back Squats

I didn’t plan on squatting, but Kevin was doing some and it was nothing crazy, so I jumped in with him.

  • 5×205#
  • 5×235#
  • 3x5x262.5#

That 2 hours flew by! Finished up with another 5:00 bottom squat.

Conditioning

Got out the sled when I got home. 140# total after adding 115# of bumpers and I also wore the 20# weight vest. Went 0.51 miles in 13:01.

Did a final squat hold of 3:00 to make 23 minutes on the day since I had done a couple of 5s in the morning.

Lighter & Stronger

Hips and legs are a little sore. Hips probably from the long sled drag and legs probably from the Landford Couplets. I’m down 10# in the first two weeks of the challenge, with about a month to go. I’m the lightest I’ve been since last June. Weighed in at 192.5# this morning, so the 180s are right around the corner. I’m feeling good too.

Warm-up

5 Round Tabata Mash-up

  • Jingle Jangles
  • Air Squats

Strength

5×5 Back Squats @ 70-80%

  • 10×45#
  • 5×135#
  • 3×205#
  • 5×255#
  • 5×265#
  • 5×275#
  • 5×280#
  • 5×285#

Bumped up past the 80%. 🙂 Grind, but a good grind. Don’t want them to be easy. Glad to see the strength is still there at the lower body weight. That was 35# more (counting each set as just the weight used) for the 5 sets than I used last month. Matt kept reminding me to keep my chest up, which really helped.

Conditioning

25:00 AMRAP

  • 3 Rounds
    • 10 Burpees
    • 30 DU
  • 1:1 Rest

My goal was consistency since 25:00 is a long time. Sure, the built-in rest helps, but there is still a chance of completely blowing out. My round times were 2:59-2:48-3:02-2:55 and then I got 1 round plus 10 burpees and 16 dubs before time ran out. So that was 140 burpees and 406 double unders. Good workout for my DU Quest. Brings me to 706 for week 3. Another strand of the cable broke off on my jump rope, so I guess I’ll just use the replacement cable now. I may have to invest in a coated cable if this keeps happening.

After class, I stayed for some heavy sled drags.

  • 50m with 200#
  • 50m with 245#
  • 50m with 270#
  • 50m with 270#
  • 50m with 270#

It was about 25m down and then back. I didn’t time anything and probably rested a couple of minutes between each effort.

Fish Fry-day

My traps have never been as sore as they are today from all of the hang cleans. I must have been shrugging the shit out of that bar.

Was planning to make today a rest day, but after going to a fish fry for lunch and having a few beers, I figured I’d better pay a little, so I went to open gym.

Tempo (3-5-X-1) Front Squats

  • 5×45#
  • 2×115#
  • 2×155#
  • 2×175#
  • 2×205#
  • 2×215#
  • 2×225#
  • 1×235#
  • 1×245#

I really suck at these, but that tempo is pretty rough. I’ll squat something heavy tomorrow.

Sled Drag

I put 95# on the 25# sled. Went about 0.75 miles in 15:25 according to RunKeeper. It was 3 wide laps in each direction around the parking lot.

Mobility

I grabbed a 35# KB and did 2 rounds of 1:00 hold with each arm, while laying on the ground. For the second round I grabbed a couple of 45# plates and butterflied out my legs with the weight on top to help open up my hips.

Test Friday

Had thought about taking a rest day since I’ve been working out since Saturday. Not really feeling beat up though, so why not.

Warm-up

  • Air Squats
  • Zombie Kicks
  • Leg Swings
  • Sprawls

Deadlift

Supposed to be a 1RM test, but my back isn’t ready for that yet. Need to build it back up yet.

  • 10×135#
  • 5×225#
  • 5×315#
  • 5×375#
  • 3×405#
  • 1×435#
  • Fx455#

Last time I tweaked the back it was trying to do 5 with 375#, but dropping each rep. Doing it unbroken wasn’t a problem today and then the triple with 405# felt good too. I could feel my back starting to pull a little with 455# so I called it quits there. No point in risking injury.

MAX Pistols in 1:30

Really started to feel the burn half way through. Managed 42 reps.

2,000m Row

Was holding a good PR pace until 500 or 600m left. Then it started to get rough. Ended up with a 7:11.1 for a 2.7 second PR.

I was sick of looking out at nice weather all day, so I went back to the gym at 5 for open gym. I also had a pair of the Reebok CrossFit Sprint TR shoes delivered this afternoon, so had to try them out.

300 DU

Only took me 4:25 today. I knew the 6+ was a fluke the other day. That’s over 1,100 dubs since Saturday. Mission accomplished on getting at least 1,000.

Sled Drag

Loaded 135# of plates on to the 35# sled. Did 5 big laps around the parking lot, which came out to 0.57 miles in 14:04 according to RunKeeper.

Sledding in the Unplowed Streets

After 3 days in a row back to CrossFit classes and the weightlifting the night before, I was due for a rest day today. Haven’t been sore like this in months. Figured a little active recovery would be good though.

Loaded up the sled with 135# of bumper plates and pulled it around the neighborhood. 1.06 miles in 23:52, almost 4 minutes more than last time due to so much snow in the streets. We got 4-5″ yesterday and the plows haven’t been through my neighborhood yet.

I hate to say it, but I’m quite enjoying these winter sled drags. I’m sure the neighbors think I’m a nut.