Tag: Squat Jump

Chesty Snatches

My back belt much better yesterday, but will take it easy this week. In early at 2pm with the guys.

Warm-up

3 Sets

  • 1 Legless Rope Climb
  • 8 Strict HSPU
  • 10 Squat Jumps

I did this warm-up since I was skipping the back squats. They had to do max reps at 70%.

Snatch

Work up to 3 sets of 5 @ 70%.

  • 3x3x45#
  • 5×95
  • 5×135
  • 5×155
  • 2x5x165

I did all powers to keep the stress of my back, which sometimes acts up in the bottom of the squat when snatching or doing OHS. The 155 is officially my 70%, but my snatch isn’t where it should be, so the extra 10# was no problem.

Conditioning

5:00 Cycles

  • Buy-in: 3 Rounds of “Chesty” before snatches
    • 5 C2B Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • Snatches
    • 15 @ (135/95#)
    • 12 @ (165/115#)
    • 9 @ (185/125#)
    • 6 @ (205/135#)
    • 3 @ (225/145#)

One of those bonus round workouts we’ve seen in the open. You get a 5:00 clock to start and must complete 3 rounds of “Chesty” and the associated snatches to “earn” another 5:00. You can start on the next cycle as soon as you finish the snatches to try to get ahead of the clock, banking up extra time.

First three rounds were no issue, as suspected, though my squats were too slow. I thought about doing triples so started with a double at 135# and quickly changed to singles. Breezed through them. Next cycle of “Chesty” I was getting even slower with my squats and started using my hands to push off of my knees, hoping to save my legs some for the snatches. I could have changed the weight on the bar faster too.

The snatches with 165# were challenging, but I was still able to power each one, taking about 10 seconds per rep. Or at least that’s what I was seeing on the clock as I tried to rush the last 30 seconds. I finished 10 of the 12 reps. Needed to be there about 15-20 seconds sooner and I would have been able to move on.

Doing rounds of “Cindy” with chest-to-bar pull-ups was a fun twist and wasn’t causing me any issues. I don’t know I’d want to do it for a full 20 minutes though.

Gymnastics

8 Rounds (Tabata)

  • 20s T2B
  • 10s Rest

I did all sixes plus an extra 2 at the end last time we did this. Goal today was sets of 7 and initially I was even thinking 4×7 and 4×6 would be nice to accomplish. Got through the first 7 sets of 7 unbroken and hit my wall in the final set, having to do 4-2-1. 56 total reps, which is a 6 rep improvement. Makes a big difference when I can remember to keep my legs straighter. Muscle memory is still hard to overcome though.

Civil War

My upper back and traps are sore. Maybe from the plank walks? Or maybe pulling the cleans since I haven’t done much of them lately?

Warm-up

  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 15 Reverse Hyper (210#)
  • 3 Sets
    • 10 Squat Jumps
    • 10 Band Pull-aparts (green)
    • 20 Plyo Lunges
  • 9 Back Squats (45#)
  • 8/8 Landmine Rows (45#)
  • 9 Back Squats (135#)
  • 8/8 Landmine Rows (55#)

Those squat jumps and lunges got the legs burning!

Strength

E3M – 6 Sets

  • 9 Back Squats (185#)
  • 8/8 Landmine Rows (60#)

Tried to activate my hamstrings and glutes again. Bumped up the weight on the landmine rows. Drenched by the end of these.

Conditioning

Regional 11.3
21-15-9

  • Deadlifts (315#)
  • Box Jump (30″)

Wasn’t sure if I would go Rx on this, especially since I haven’t pulled over 300 in about 7 weeks. Felt ok warming up and knew I’d be good if I broke it up. Warmed up with 5×185, 3×225, and 3×275 on the bar. I’ve only done this once before (8:32) and completely underestimated the deadlifts, so today I went with all sets of 3. Worked much better and finished in 7:56 (36 second PR) not feeling nearly as bad as I did 2 years ago.

Gymnastics Strength

  • MAX Push-ups
  • Rest 2:00
  • 2 Drop Sets w/ 2:00 rest

Started dying in the low 20s but held on for some more slow reps and ended at 35, which is far from my best. Was going to shoot for 15 in the drop sets, but breezed through that so did 20 both times. That extra rest time after the “max” set I think helped to recover more from the metcon.

Will do ROMWOD this afternoon (and did end up doing Crossover Symmetry Iron Scap in the evening). Movie time tonight for Captain America: Civil War!

Still No Strict Pull-ups

Feeling a little fatigued this morning.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 15s Bar Hang
    • 10 PVC passes
    • 10 Squat Jumps
  • 8 Shoulder Press (45#)
  • 6/6 OH Reverse Lunge (45#)
  • 8 Shoulder Press (75#)
  • 6/6 OH Reverse Lunge (75#)

Strength

E3M – 6 Sets

  • 8 Shoulder Press (95#)
  • 6/6 OH Reverse Lunge (95#)

Last two sets got rough with all that time overhead.

Gymnastics Strength

E2M – Ring Rows (4 Sets, feet elevated)

Start with a max reps set and then the other 3 sets are at 50% of that number. I got 16 so my drop sets were 8s. Tried to do strict pull-ups while warming up and still a no-go for my shoulder. I was able to do a couple of chin-ups, but still don’t feel the greatest. I’ll keep resting it and working on rehab stuff. :-/

Conditioning

  • 5-4-3-2-1 Cleans (165#)
  • 5-4-3-2-1 Deadlifts (165#)
  • 10-8-6-4-2 Pull-Ups

My goal was to pick a challenging weight to go unbroken. Original thought looking at this workout was 185, which I think is doable, but would require more rest between the pull-up bar. I did everything unbroken with 165# even going straight into the deadlifts with my hook grip, which sucked and made holding the bar for pull-ups more challenging. I had to do kipping because butterfly make it feel like my shoulder is going to fall off. Finished in 3:26. Should have moved faster between barbell and rig and back.

Did Crossover Symmetry Iron Scap and will hit ROMWOD tonight.

Double Sunday

Feeling good after yesterday. Went to the 11am class at Survival Fitness.

2 Rounds

  • 1:00 Plank
  • 1:00/1:00 Side Planks
  • 1:00 Rest
  • 1:00 Dead Hang
  • 1:00 Bottom Squat Hold
  • 1:00 Jumping Jacks

I did a quick drop after 35 seconds of dead hang and jumped right back up to regrip. No need to rip my hands open with pull-ups and deadlifts planned for tonight.

20:00 Partner AMRAP

  • 12 Sit-ups
  • 12 SDLHP (53# KB)
  • 12 Squat Jumps
  • 6 Burpees
  • 250m Run

Partner 1 does all of the sit-ups, partner 2 does all of the SDLHP, and keep alternating each movement. Since partner 1 will be doing the run in the first round, the 2nd time through the movements will be switched for each person.

I paired up with Joe and we kept up a solid sprint pace. We were about 130m from finishing 8 rounds.

Over to CrossFit Intuition around 5:30 for another workout. Did Crossover Symmetry Activation and then figured it was a good time to try doing a “ninja get-up” since it’s been a long time and maybe the Explosive Seminar taught me a few things. Nailed it on the first try!

Clean & Jerks

  • 2x40kg
  • 2x60kg
  • 2x70kg
  • 1x75kg
  • 1x80kg
  • 1x90kg
  • 1x95kg
  • 1x100kg
  • 1x105kg
  • 1x115kg
  • 1x118kg (Clean PR, missed jerk)

Used all kilo plates in the Mid Michigan Barbell Club part of the gym, which is a first for me. It’s weird not knowing exactly how much is on the bar. I’ll call that a 260# clean I guess, for a 5# PR. I had the jerk locked out, but was probably a bit forward on me. I really need to work on getting under the bar after I extend, instead of extending some more.

XWOD

Warmed up shoulder press with 5×75# and 5×95#.

  • 8x4x120# Shoulder Press
  • 2-1-2-1-2-1-2-1 Explosive Push-ups

For the 2s, we did clapping push-ups and for the 1s we did a plyo push-up from the ground on to four 45# bumper plates.

Conditioning

  • 3 Rounds
    • 5 C2B Pull-ups
    • 10 Deadlifts (185#)
  • 2:00 Rest
  • 2 Rounds (same movements and reps)
  • 1:00 Rest
  • 1 Round (same movements and reps)

I wanted to make something short and fast, but still really intense. This worked out really well. I start losing my kip on C2B after 3 or 4 and was swinging all over the place a few times. I finished 3 rounds in 1:50, 2 rounds in 1:12, and 1 in 0:27, with a total time of 6:29 on the clock.

Did 4 sets of 10 reverse hypers with a green band on the GHD. Then I did Crossover Symmetry Recovery.

Monday Morning

Went to the 9am class.

Warm-up

  • 300m Run (before class started)
  • 4 Rounds
    • 15s Air Squats
    • 15s Zombie Kicks
    • 15s PVC Pass-thrus
    • 15s Jumping Jacks

Strength

Front Squats

  • 5 @ 45#
  • 5 @ 135#
  • 5 @ 165#
  • 5 @ 195#
  • 5 @ 225#
  • 5 @ 245#

Squats felt good for the 2nd consecutive day. Didn’t try to get crazy and stayed below my 260 5RM from a couple of weeks ago.

3 Rounds NFT

  • 12 Lunges (135#)
  • 12 RDL(135#)
  • Rest 60s

Good burn with little rest.

WOD

20:00 Time Cap

  • 10 OHS (135#)
  • 10 Box jumps overs (24″)
  • 10 Thrusters (135#)
  • 20 Power cleans (135#)
  • 10 T2B
  • 10 Burpee C2B Pull-ups
  • 10 T2B
  • 20 Power cleans (135#)
  • 10 Thrusters (135#)
  • 10 Box jumps overs (24″)
  • 10 OHS (135#)

This is why it’s good for me to go to classes now and then. We rarely program this much barbell work in our WODs and ever more rare at this time domain. I decided to go Rx even though I knew it would suck. Finished in plenty of time at 19:56. LOL!

Back to Survival Mode

I’m not really feeling any affects from last night’s garage session. Quads getting a little sore from the back squats, but nothing close to major DOMS. It was my first WOD back at Survival Fitness for the 4pm class today.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 4 Rounds:
    • 15s Jumping Jacks
    • 15s Air Squats
    • 15s Mountain Climbers
    • 15s Squat Jumps
  • 4 Rounds:
    • 15s Plank
    • 15s Supermans
    • 15s Side Plank (L)
    • 15s Side Plank (R)

Back to the predictable warm-ups. 🙂

OLY

2 Power Snatches every 15s for 4 minutes.

I used 95# and tried to get full hip extension, but didn’t have much success with it. It was tough due to not having much rest time at all, but I got through just fine with that weight.

WOD

7:00 AMRAP
3-6-9-12-15…

  • Thrusters (95#)
  • C2B Pull-ups

He was going for Open Workout 12.5 but messed up on the Rx weights, which should have been 100# for men. I thought about upping the weight, but stuck with the 95# as it was on the board. My best score for 12.5 was 66 reps back in August and I got 82 today. Using the lighter weight helps some but that’s a pretty big improvement. I’m pretty stoked about that since I hate thrusters and my C2B are usually not very good.

Finisher

5 Rounds

  • 30s Handstand (against wall)
  • 30s Rest

I tried to use as little pressure on the wall with my feet as I could, even taking them off the wall in the first couple of rounds. I also tried to really push up off the ground and keep everything really tight to help with actual handstands and handstand walks in the future.

I got home, took a short rest and then did some stuff out in the garage.

Strength

5 Rounds

  • 5 Incline Bench Press
  • 10 Parallette Pass Throughs
  • 90s Rest

I warmed up with a quick set of 5 with the empty 45# bar and then used 115# for all 5 sets on the incline bench. I did do 10 reps on my last set instead of 10. All of the pass throughs were done unbroken.

Conditioning

10 Rounds

  • 30s Row
  • 30s Rest

Was able to keep consistent efforts, except the first one was a little weak, but I made up for it in the last interval.

4-1-2013-row1

4-1-2013-row2

Solid day of training.

Thrusters Suck

After working out yesterday morning I felt pretty good, until I did the rowing intervals before dinner. After that everything seemed to hurt. Sort of “meh” today, with definite soreness in my hamstrings. I heard about the workout this morning and thought about skipping out because I hate thrusters and knew how bad the WOD would suck. But you can’t improve on a movement if you skip out on it, so I forced myself to go in for the 5:30pm class.

I was there pretty early so had a chance to do a bunch of PVC pass-thrus and around the worlds to warm up my shoulders.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

4 Rounds

  • 15s Plank
  • 15s Supermans
  • 15s Right Side Plank
  • 15s Left Side Plank

Strength

Find 1RM Shoulder Press

  • 10 @ 45#
  • 5 @ 75#
  • 2 @ 95#
  • 1 @ 115#
  • 1 @ 135#
  • 1 @ 145#
  • 1 @ 155#
  • Fail at 165#
  • 1 @ 155#

Looking back, I probably did too many warm-up reps. I never do it like that. 160# is my previous PR, so went for a new one even though 155# was pretty damn hard. I’ll take hitting 155# twice for the day though. Sounded like most people were doing pretty bad as well because of other work we’d done this week.

WOD

20:00 EMOM

  • 8 Thrusters (65#)
  • 3 Burpees

The Rx weights for the thrusters were 95/65, which is nearly impossible to do. I used 65# and couldn’t even do it all. After the 14th minute, I had to drop down to only 6 thrusters each minute so I could keep doing 3 burpees. Did all 8 and 3 reps in the final minute though because getting 30 seconds of rest no longer mattered.

55 thrusters and 55 back squat thrusters with 115# on Monday, 140 wall balls yesterday, and 150 thrusters with 65# today. I fucking hope we’re done with that movement for the week! 🙂

Gun Show Finisher

5 Sets

  • 20 DB Curls (10 each arm)
  • MAX Diamond Push-ups
  • 60s Rest

For the curls I used 15#, 20#, 25#, 30#, and 35#. The last set was a struggle to finish. I got 16, 15, 16, 15, and 12 reps on the push-ups. After this and all of the shoulder work, I can barely move my arms.

Definitely not doing a WOD tomorrow, but will most likely go in for the OLY class to work on the clean & jerk.

Barbell Complex

Up and at ’em for the 9am today. I’m sore from Saturday’s death by pull-ups and from bench pressing yesterday. We are stepping away from strength for the week to recover and confuse the body. Good timing since it’s Thanksgiving week. My cardio and endurance has been a bit lacking, so this is a good chance to kick it back up a notch.

Warm-up

21-15-9

  • Squat Jumps
  • HR Push-ups
  • Leg Raises

WOD

30:00 Partner AMRAP (alternating rounds)

  • 5 Deadlifts
  • 5 Bent Rows
  • 5 Hang Power Cleans
  • 5 Back Squats
  • 5 Good Mornings

I was paired up with Kevin and we had 115# on the bar. He had to bow out, switching to a lighter bar and slowing down around 10 minutes, so I switched to doing a round every other minute on the minute. I think I had 4 rounds in during the partner portion and then I worked the last two minutes in a row to end up with a total of 14 rounds plus 5 deadlifts, 5 bent rows, and 5 hang power cleans. It may have only been 13 full rounds because I’m not sure where we made the switch.

After the first couple of rounds I fell into a rhythm and was consistently getting 55 second rounds. I had never done a good morning in my life so that took some time getting used to. I smoked through the hang power cleans early on, but in those last few rounds it was a struggle to get that bar up. I’m left feeling sick after this WOD, that’s for sure.

Finisher

3:00 AMRAP of Burpees

I got 48 of them, with 16 in each minute I think, so pretty consistent. Not bad with only a few minutes of rest after the WOD.

Push (Press) It Real Good

I was planning to hit up the 8pm tonight, but decided to go to the 7pm in case I felt like staying after for a bit and doing some extra work, which we can do during the 8pm. Shoulders are sore from yesterday.

Warm-up

4 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Squat Jumps

Strength

Find a 2 rep max for Push Press

Started off at 5 reps of the 45# bar. Then did 2 reps at each of 85#, 105#, 125#, 145#, 165#, and 175#. The last time I tried a max push press was at the end of March when I got 145#. That’s a 30# PR with 2 reps.

WOD

10:00

  • Odd minutes: 7 Power Cleans (100#)
  • Even minutes: 7 Front Squats (100#)

Take 1 minute off to add weight

10:00

  • Odd minutes: 5 Power Cleans (120#)
  • Even minutes: 5 Front Squats (120#)

Take 1 minute off to add weight

10:00

  • Odd minutes: 3 Power Cleans (140#)
  • Even minutes: 3 Front Squats (140#)

After a couple of reps into that first minute of power cleans I didn’t think I could keep going. My back was really feeling it. I realized I was pulling too much too early with my back, so I slowed down the deadlift portion of the clean and then exploded with the weight once I got above my knees. It really helped a lot and I didn’t feel a problem with my back until after the we were done.

We ended up doing 5 more power cleans with each weight that what you would see here because we didn’t have racks, so everything was off the floor. I really liked this one. It was over 30 minutes, but there was less than 30s of work during each minute. Just enough time to recover before starting on the reps of the next movement.

I’m heading off to San Francisco early tomorrow morning and won’t be back until late on Monday night. Hopefully I’ll find some time to workout at the hotel.

My Revenge on “Cindy”

My lower back has been pretty sore all day from yesterday’s multiple short WODs involving hang power cleans and deadlifts. It’s a good sore though.

Warm-up

5 rounds

  • 15s Jumping Jacks
  • 15s Squats
  • 15s Mountain climbers
  • 15s Squat Jumps

I took it easy during the warm-up because I knew what was in store and there were a lot of squats coming in the WOD.

Skills

Tabata: Ring L-sits

Tabata: Over the box jumps (24″)

For the Ring L-sits I wasn’t able to keep my legs out for long and had to resort to holding my knees up as long as possible. My arms actually started to give out sooner once I switched to the knee tuck version. Over the box jumps were new and a welcome challenge. Since my basketball days I’ve always enjoyed jumping. I managed 6 or 7 over the box jumps during each 20s period.

WOD

Today we each got to choose between “Cindy” or “Mary” for the WOD. I have a little history with “Cindy” so this was an easy choice for me. Without that history I would have chosen “Mary” because I could use the work on HSPUs and lots of pull-ups. So, what’s that history with “Cindy” you ask?

I started CrossFit almost 8 months ago. My first on-ramp session was supposed to be a 1/2 “Cindy”, but I only made it into minute 6 or 7 before I nearly passed out and was literally on the ground for the next 30 minutes. I was doing ring rows instead of pull-ups and only managed 3 rounds. It was one of the most humiliating moments of my life, but I was instantly hooked on CrossFit.


Fast forward a month and a half after that, when I did jumping pull-ups during “Cindy” and completed 12 rounds plus 5 more jumping pull-ups and 1 push-up. Oh, and I also had to switch from regular push-ups to knee push-ups in round 7 or 8.

As you might expect, I wanted my revenge on that bitch!

“Cindy”
20:00 AMRAP

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

Today I completed my first Rx “Cindy” doing kipping pull-ups and chest-to-ground push-ups the entire way. Those first 3 rounds were done right around the 3:00 mark. All pull-ups were unbroken and other than a few sips of water, I never took more than a 1 or 2 second break during some of the push-ups and air squat sets. I definitely had to take the most breaks during the push-ups, but would only rest for a second or two at the top of a push-up before doing more. I ended up with 18 rounds plus 5 pull-ups and 6 push-ups, so scored 18+11 on the WOD!

Take that “Cindy”! I hope we can be friends now. 🙂