Tag: Sled Drag

Know When to Fold ’em

Still not getting a full night of sleep and night sweats seem to be getting worse. Going to see my Doctor this afternoon and hopefully figure out what is wrong with me. Went it at 10am to workout with Kevin and Ellen.

Warm-up

  • 500m Row
  • 2/2 World’s Greatest Stretch
  • Various other stretching

Strength

Hadn’t done Super Squats in nearly two weeks, but today was the day to get back on it. With a week off I decided it made sense to still go up 10#. Warmed up with 10 @ 45#, 5 @ 135#, 3 @ 185#, and 3 @ 225#. Took a nice rest and then went for it with 255#. Right out of the gate, I could tell the reps were way too hard. I started leading with my ass, sort of doing some type of good morning squat. I got through 8 reps, and then coming out of the hole on the 9th, I decided to bail before I got hurt. Dropped to 225# and did a set of 5 for some extra work.

Disappointing, but not surprising with the week I’ve had. I should have been smarter and maybe went for 235#.

Did 3 sets of 20 pullovers after with 45# dumbbells. I’ve been using a 60#, but didn’t think that would be a good idea.

Core

3 Rounds (NFT)

  • 10 Evil Wheels
  • 45s/45s Side Plank

It’s been so long since I’ve done side planks I don’t even remember.

Conditioning

1/2 Mile Sled Drag/Pull (135#)

I did half walking forward dragging the sled behind, and half walking backwards pulling it along. At the gym it’s 6 laps, so I alternated each lap.

Heading to the Doctor this afternoon to hopefully figure out what’s wrong with me. Just want to get back to normal.

Monday Blues

These damn night sweats are killing me. Can’t get a decent night of sleep. Canceled golfing early this morning because of the lack of sleep, but went in at 10am to train. Kevin had to bail for work after the shoulder presses, but Ellen stuck around and did everything with me.

Warm-up

  • 450m Run
  • PVC Pass-thrus

Strength

Shoulder Press

  • 5 x 45% Training Max (1:00 Rest)
  • 5 x 55% (1:00)
  • 5 x 65% (1:00)
  • 5 x 75% (2:00)
  • 3 x 85% (3:00)
  • ME x 95%

* Training Max is 90% of 1RM.

I based my numbers off my 165# shoulder press. The percentages were a bit goofy, but I ended up using 75#, 85#, 95#, 110#, 125#, and then 140#. I managed to get 5 reps on that last set. Tried to get a 6th, but just didn’t have it.

HSPU

10:00 EMOM

  • 5 Hard HSPU

I went with 25# plates for a deficit. Had to switch to kipping in the 5th round and then ran out of gas, only able to get 4-3-3 in the last 3 rounds. Shows how weak I am now because a few weeks ago I did all 10 rounds.

WOD

5 Rounds

  • 20 DU
  • 10 Pull-ups
  • 10 KBS (62# KB)

Don’t have the gas I’m used to having. Way too much resting. Was only able to get the first round of pull-ups unbroken. Finished in 8:12.

Finisher

5 Bent Over Prowler Drags Between Legs, about 25m down and 25m back. I used 225#, 240#, 255#, 270#, and 300#.

Solid session. I can feel myself coming back each day, so hopefully I’m back to normal by the weekend when I’m heading on vacation, because I plan on doing 2-3 workouts a day and becoming a metcon monster for that week.

Dive Back In

I started to feel so much better last night after going to hang out for the fireworks in Bay City. Feeling pretty decent today too, so went in to workout with Kevin and Ellen at 3pm.

Warm-up

  • 3:00 Air Dyne
  • 20/20 Band Walks (purple)
  • 10 Band Presses (purple)
  • 10/10 Flamingos
  • Squat Hold

Strength

I wanted to get in some light squats to easy my legs back into things and hopefully get back on track for Super Squats this week.

2-3-X-1 Tempo, 90 seconds between sets

  • 5 @ 45# to warm-up
  • 5 @ 105#
  • 5 @ 120#
  • 5 @ 135#
  • 5 @ 165#
  • 5 @ 180#

Wow, was it humid in the box today. I was sweating buckets after only a few sets. These weren’t particularly easy or hard, so solid work for me coming back. Three seconds in the hole is deceiving and I recommend everyone try some. You can’t use the bounce to come back up at all, so it’s all drive.

WOD

10:00 EMOM

  • Odds: 20 Wall Balls (20# MB, 10′ target)
  • Evens: 10 Over the Box Jumps (28″)

Did all of the wall balls unbroken without any trouble. Was a bit wiped out for the box jumps though, which is my specialty, so you know I’m still fatigued.

Conditioning

1/2 Mile Sled Drag (135#)

Stopped for water every 2 laps (1/3 of the way). Should have maybe mixed in some backwards pulling, but just wanted to keep going.

Finisher

10:00 Row

Nice and slow. I think I was at 16-17 spm most of the way. Not trying to kill myself, just sweat and get the heart beating.

Was there about 2 hours and felt so much better than the “Hope” WOD yesterday. I bet I lot at least a few pounds through sweating, so tried to keep drinking water.

Strength Focus

My legs are feeling a bit sore. Not sure if it’s from the Super Squats or the step-ups on Wednesday. Shoulders are a little tight from the pressing and muscle-ups last night. In at 11 this morning.

Warm-up

  • 5:00 Air Dyne
  • 2 Rounds
    • 10/10 Leg Swings (F-B, S-S)
    • 10/10 Flamingos
    • 10/10 Scorpions
    • 10 PVC Pass-thrus
  • 5 RDLs (135#)
  • 3 Pendlay Rows (115#)
  • 5 RDLs (225#)
  • 3 Pendlay Rows (145#)

Strength

10:00 E2M

  • 5 RDLs (275#)
  • 3 Pendlay Rows (155# first set, then 160# for 4 sets)

Got some new lifting straps that are much easier to use. Really helped with the heavy RDLs.

DB Bench Press

  • 20 @ 35# DBs (DB held with palms facing towards feet)
  • 3 x 20 @ 40# DBs (DB held with palms facing each other)
  • 20 @ 45# DBs (DB held with palms facing each other)

Switched to the other grip after the first round to try to work on keeping that elbow in. Should translate more to ring dips as well.

Sled Work

  • 150m Sled Drag (205#)
  • 3 Box Jumps (32″)
  • 150m Sled Backwards Pull (160#)
  • 3 Box Jumps (32″)
  • 150m Sled Drag (205#)
  • 3 Box Jumps (32″)

Planned on doing 3 of the drag and 3 pulls, but it started raining.

Tough Mudder tomorrow with nearly 30 people from Survival Fitness!

Strongman Circuit

In at 10:30 this morning.

Warm-up

5-10 minutes of DU work

Strength

10:00 EMOM

  • Odds: 5 Weighted Pull-ups
  • Evens: 5 Weighted Dips

I used 25-25-25-25-30 for the pull-ups and 30-30-30-35-40 for the dips. Both are big improvements!

WOD

Brad setup a strongman circuit that was a lot of fun. It involved:

  • Tire Flips
  • High Prowler Push
  • Low Prowler Push
  • Sled Drag
  • Double barbell Farmer’s Carry
  • Sandbag Bearhug walk or lunge

strongman-circuit

We did each thing about 25m and then ran a lap around the parking lot. Did the circuit 4 times. What a killer!

Back To It

Had an epic weekend attending the Central East Regionals in Columbus. I’ll have more to say in a few days. Went it at 5pm tonight and stayed after for some extra fun.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 50 Jumping Jacks
  • 50 Butt Kicks
  • 50 High Knees
  • 50 Mountain Climbers

Strength

Back Squats!

  • 5 @ 45#
  • 5 @ 135#
  • 3 @ 185#
  • 3 @ 225#
  • 3 @ 255#
  • 3 @ 275#
  • 3 @ 285#

Felt solid today, especially after sitting in stadium seating and standing on concrete all weekend, plus about 10 hours of driving.

WOD

10 Rounds

  • 2 Power Cleans (205#)
  • 1 Push Jerk (205#)
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

I didn’t rush myself on the cleans and jerks because I didn’t want to fail and I wanted to be able to put a little effort into technique while doing them. Started out hot with only 1:17 for the first round. Too fast. Finished in 21:07.

Finisher

Picked up a S-35E Rogue “E” Sled this weekend and put it to use today. Did some sled drags forward and backwards, starting with 135# loaded on and up to 180#. Then did some sled arm pulls.

It felt so good to workout after 3 rest days and eating all kinds of awesome food and desert and drinking plenty of beers.

Finished the Squat Program

In at 10am. Trained with Kevin and Kinde.

Warm-up

  • 3:00 Air Dyne

Strength

Front Squats

Last session of the 6 week volume squat program. Warmed up with 5 @ 45# and 5 @ 135#.

  • 5 @ 205#
  • 4 @ 215#
  • 3 @ 230#
  • 2 @ 240#
  • 1 @ 260#
  • 6 @ 205#

I went a little over the prescription since loading 200# on the bar is not convenient and then also added 5# on the set of 1 so I could set an easy PR. Forget the reps and did an extra one on the last set. I’m really happy I did this program and can tell my squats are better. I’m excited to test out my maxes next week.

Bench Press

Had a disappointing showing a couple of weeks ago for 1RM bench, so needed to get back on track. I looked back to the last time I did sets of 3 and went for the same weights.

  • 5 @ 135#
  • 3 @ 155#
  • 3 @ 175#
  • 3 @ 195#
  • 3 @ 215#
  • MAX @ 175# (Did 10)

The set with 215# wasn’t exactly easy today, but at least I know I can still do it. Had to really concentrate on keeping my right elbow in close today and it helped.

WOD

  • 5-4-3-2-1 Clusters (135#)
  • 10-8-6-4-2 OTB Burpees

This one was inspired by a WOD Briggs and Valenzuela did.

I dropped the bar every rep, but didn’t take any breaks. Took me 4:22.

Finisher

5 Sled Drags of about 100m (135#)

Using My Functional Fitness

This weekend was all about home improvement projects. My Dad came down and we got a lot accomplished. Took all day Saturday to tear out a deck and two walkways. Then on Sunday we scraped up glue from a floor I removed, laid down luan, and started laying new flooring. I did a bunch more work on the floor yesterday and only have one closet to finish up. So while I had 3 rest days from CrossFit, my body got plenty of work; my knees feel like someone hit them with a baseball bat.

Ready to get back at it today. Missing Monday kind of screws up my week because I had to fit in back squats today, but I’ll adjust. Worked out in my garage around 11am.

Back Squats

Week 4 of the squat program and things are getting interesting! I warmed up with 5 @ 45# and 5@ 95# and then went right into the working sets. It was a big jump, but I knew it wasn’t going to be easy so I didn’t want to burn out by doing another warm-up set.

  • 10 @ 185#
  • 8 @ 205#
  • 6 @ 220#
  • 6 @ 235#
  • 6 @ 250#
  • 4 @ 265#

Last two sets were brutal. A couple of months ago 255# was my 5RM, so I think this program is working.

Push Presses

I knew I wanted to push press today, but had no idea what I would do. After finishing the back squats, I came up with this on the fly. Something new to try. I didn’t originally have the MAX set on there, but once I got about half way through and was feeling ok, I figured I’d give it a shot. Warmed up with 5 @ 45# and 5 @ 95#.

  • 7 @ 105#
  • 7 @ 115#
  • 7 @ 125#
  • 7 @ 135#
  • 7 @ 145#
  • MAX @ 155# (8 reps)

20130430-122043.jpg

Overall this session felt better than I expected considering the shit I put my body through the last few days. During my warm-up squats I wasn’t sure I would be able to do much because my knees were feeling pretty messed up.

Went to Survival Fitness for open gym at 8pm for a second session of the day.

Warm-up

  • 500m Row
  • 10/10 Leg Swings (F-B, S-S)

Strength

10:00 EMOM

  • Evens: 3 Weighted Pull-ups
  • Odds: 3 Weighted Dips

I used a weight belt for both, with a KB attached. For pull-ups I went 25-25-25-30-30 and should have pushed it a little higher on the last two sets. Wasn’t easy, but should have struggled more. On dips I used 25-30-35-40-53. Could have pushed more there too.

WOD

I loaded up the small sled with three 45# plates, attached some straps around my shoulders and did a bunch of long drags with it. In between, I was doing some jumps into the middle of 2 big stacked tires and exploding out of the middle for a 2nd jump right away. Not a super intense night, but I was pretty much on my own and got to try a couple of new things.

Finisher

Did some tire flips before taking off.