Tag: Thruster

Push It

In bed early. Not a fan of this heat wave. Bring back the 70s. Made it to the 9am class.

Warm-up

  • Bottom Squat Hold
  • 2×10 Reverse Hypers (210#)
  • 10 Air Squats
  • 10 Good Mornings (45#)
  • 5 Burpees
  • Deadlift
    • 6×155#
    • 5×205#
    • 6×245#

Strength-ish

12:00 EMOM (alternating)

  • 6 Deadlifts
  • 6 Burpees

I went 275# for the first 3 sets, 295# for 2 sets, and 325# for the final. No belt. Felt good.

Accessory

4 Sets

  • 8/8 Kroc Rows (70#)
  • 8 Barbell Curls (75#)

Little heavy for the curls, but tried hard not to cheat the reps. By this point I was nearly soaked with sweat already.

Conditioning

  • 3:00 AMRAP
    • 8 Thrusters (95#)
    • 8 Push-ups
  • 2:00 Rest
  • 5:00 AMRAP
    • 8 Wall Balls (20#, 10′ target)
    • 8 OH Lunges (45# plate)

Push, push, and more push! I couldn’t do push-ups after the thrusters. Struggle-bus through 3 rounds plus 12 reps. Arms didn’t want to work going into those first wall balls. Lunges were in done in place. Got through 5 rounds plus 6 reps.

Cut Another Twenty

Didn’t get to the gym early so none of my special warm-ups. 😦

Warm-up

  • Bottom Squat Hold
  • 2 Bar Hangs (30s)
  • Jumping Jacks
  • Air Squats
  • Mountain Climbers

Strength: Front Squats

  • 10×45#
  • 5×135#
  • 3×185#
  • 3×225#
  • 3×245#
  • 3×265#
  • 2x3x285#

Wore a belt for 245 and above. Would have liked another set or two but everyone else rushed through and was done before I even did my first set with 285#.

Conditioning

3 Rounds

  • 1:00 Ball Slams (25#)
  • 1:00 Russian KBS (70#)
  • 1:00 Thrusters (45#)
  • 1:00 Row (calories)
  • 1:00 Rest

Felt good and was able to keep pushing a little harder each round for 84-92-94 reps.

Midline

  • 10-20-30 GHD Sit-ups (parallel)
  • 10-20-30 Russian Twists (55# plate)
  • 1:00 Plank

Kept the GHDs to parallel today because touching the ground seems to aggravate my low back. Did everything unbroken.

Had an appointment at the chiropractor in the evening and then back to the gym for session 2.

Warm-up

  • 3:00 Air Dyne (AD2)

Row: Power Intervals

  • 1:00 @ 24 s/m
  • 1:20 Rest
  • 1:00 @ 26
  • 1:20 Rest
  • 1:00 @ 28
  • 1:20 Rest
  • 1:00 28+ (must be rowing full length)
  • 1:20 Rest
  • 1:00 Flat-out (full length not required)
  • 15:00 Rest then repeat

Same thing as the last two weeks except cut out another 20 seconds of rest between each row.

rowing-wod-week4-session2

Even with the shorter rest periods, I was able to beat the 1,583 meters I got in both sets last week by a comfortable margin. I started to hit the wall in the second pass through but was still able to beat last weeks total with 3,174 meters today. Seems like this program is working really well.

Walked a couple hundred meters outside to cool down.

Draggin

Woke up at 7:30, a little late, but made it for the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • 3×10 Reverse Hyper (210#)
  • 20 Toe Touches
  • 20 Air Squats
  • 7 Burpees

Strength

Sumo Deadlift

  • 5×135#
  • 5×225#
  • 5×255#
  • 5×275#
  • 2x5x305#

Was losing my grip (was not alternating hands) after 3 reps with 305# without knurling on the bar where my hands were. Should have probably chalked up a bit.

Conditioning

  • 4:00 AMRAP
    • 8 Thrusters (95#)
    • 8 Pull-ups
  • 2:00 Rest
  • 4:00 AMRAP
    • 10 Ball Slams (25#)
    • 10 Burpees

Went unbroken. Was one rep shy of 5 full rounds on Fran’s distant cousin, then 3+8 on the second AMRAP. Couldn’t recover enough to go hard in part 2.

Midline

  • 20-25-15 GHD Sit-ups
  • 20-25-20 Russian Twists (45# plate)

My back started to lock up on the GHDs. Not like tweaks, but the muscles in my low back.

Was feeling a bit out of it after this workout. Maybe the cumulative effects of yesterday’s double day caught up to me.

Triple Triple Double

Went to the driving range yesterday and again this morning. Right arm feels a little weird and I wonder if it’s from all of the swings. Did some bottom squat hold and stretching to warm-up.

Midline

8x

  • 20s L-sit (Rings, knees up)
  • 25s Rest

Cut back from the 30 second rest we had 2 weeks ago. Last 2 rounds were a lot of shaking, but made it through. Seems to be improving quickly.

Conditioning

  • 3 Rounds
    • 5 Thrusters (135#)
    • 5 Burpees OTB (lateral)
  • 2:00 Rest
  • 3 Rounds
    • 3 Squat Snatch (155#)
    • 3 Bar Muscle-ups
  • 2:00 Rest
  • 3 Rounds
    • 10 Deadlifts (245#)
    • 10 Box Jumps (30″)

Finished part 1 at 1:36. I actually felt really good during this part, but my heart rate sky-rocketed and I couldn’t recover during the rest. I was fighting it until the end of the workout. Part 2 was much worse than I expected. I’m glad I scaled it back from the original 5 reps of each I had planned early in the week. I knew it was going to be bad when I lost the 2nd snatch in the hole. I missed one in my last round too. Was a little scared about the bar muscle-ups since I haven’t done one since around March. Got the first 2 rounds unbroken without a problem and I think I would have been able to on the last round too, but my hands and the bar were sweaty. It wasn’t worth the risk of slipping and falling on my head, so I did 3 quick singles. Finished at 8:48 on the clock, so it took me 5:12! Had to rest quite a bit between each snatch. In the final part I went 10, 6-4, and 6-4 on the deadlifts, and unbroken on the box jumps, though no rebounding. Finished at 14:57 so part 3 took me 4:09. I wish I had pushed to do all of deadlifts unbroken.

Finisher

  • 100 OH Walking Lunges (45#)

Went outside. I did 26-24-30-20. Breathing got up there again. Rests were pretty long.

Just before 7pm I headed out to the garage. Felt like shoulder pressing for some reason.

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 1×155#
  • 1×165#
  • Fail 172.5#
  • 1×167.5#

Wow, didn’t expect to miss like that after I hit 165# for  double a few weeks ago during a shoulder press, push press, push jerk complex. Must just be fatigue from today’s workout because all of the bench press increased should have translated to a higher shoulder press too. I was lifting barefoot, but I doubt that had anything to do with it. Wore a belt for the last few singles because I have a tendency to over-extend at max weight.


First time using the big washers for fractional.

2015 June GLBRT

I’ve been sleeping so good lately. Headed out at 7am simple for the sake of keeping the #RunEveryDayJune streak going. Went 1.1 miles in 11:37.

First Great Lakes Bay Regional Throwdown of the year started at 9am. Held at Next Level Fitness this time.

Event 1

8:00 (Simultaneously)

  • Row for distance
  • AMRAP DU

* One person at each thing at a time. Switch out any way you want.

I was on row duty first to get us off to a good start. Went for about 2:30 with 800 meters, got some rest and then jumped in on the dubs. We totaled 721 DU for 4th and 2,267 meters for 8th.

Event 2

10:00

  • Max snatch and C&J for men and women

* One person from each gender does one of the two lifts. Each team has 2 bars.

All 4 of us hit PRs! After 205# being a little shaky to stand up with due to whatever is causing my OHS issue, I fucked the shit out of the bar with 215# and actually power snatched it! That’s 20# more than I’ve ever even attempted to power snatch and a 5# snatch PR. We totaled 740# for 6th place.

Event 3

  • 1:00 AMRAP Muscle-ups (x3 points) – Member A
  • 1:00 AMRAP Wall Balls (20/14#, 10/9′) – Member B
  • 8:00 AMRAP
    • 15 Pull-ups
    • 15 Power cleans (115/80#)
    • 15 HSPU
    • 15 Front Squats (115/80#)
  • 1:00 AMRAP Pistols – Member C
  • 1:00 AMRAP Hand Release Burpee Box Overs (24/20″) – Member D

* Each team member does a 1:00 AMRAP of something and everyone shares the work of the 8:00 AMRAP.

Muscle-ups for me. Nice to get my part out of the way first thing. I went 4-3-3-2 for 12. Same as I got in practice. Their rings were like fucking sand paper! We had 381 “points” with the MU being tripled, which was 8th in the event. I didn’t do any pull-ups and HSPU were much harder than in practice.

When I watched this video I cringed at my lockouts as the minute progressed. Then I went frame-by-frame in Quicktime and I actually hit lockout in every rep, even the final one. Just hard to catch at speed and with my weird double-jointed elbows. I need to work on making the lockouts better though and keep my damn feet and legs together for more power.

Not too long after the event I was blacking out and my hands were all tingly for quite some time. Lucky I had some medical professionals on our teams to help me out and carb me up. Recovered for the final though.

Event 4

  • 25-15-10
    • Deadlifts – Men (205#)
    • Thrusters – Women (55#)
  • 10-15-25
    • Thrusters – Men (75#)
    • Deadlifts – Women (145#)

* EMOM 4 synchronized burpees. One person working at a time. The men do 25 deadlifts (split up any way), then the women do 25 thrusters, then 15s and 10s, before changing weights and swapping movements.

I did the 25 and 10 deadlifts, then the 15 thrusters and the final 4 thrusters after Bryan got interrupted by burpees. The burpees were just an annoying forced break. They were easy. We finished in 6:53, which was 6th place.

The points were so close that we actually dropped from 5th to 7th out of 22 teams after that! Only 7 points out of 4th place though. It was by far the most fun GLBRT I’ve participated in.

Here are the final results with a link to the spreadsheet I whipped up since they didn’t do any sorting of the data. If nothing else, we were consistent. Just needed a higher finisher in one of the full point workouts.

results-GLBRT-june-2015

One Week In

Fell back asleep until almost 8 this morning. Needed it. My abs are sore from the sit-ups Friday night and my legs are sore from all of the activity yesterday. Got up and headed out for a run since I know I won’t want to do it in the rain tonight.

Run Every Day

Went out slow with a 10+ minute mile. It was into the wind. 😉 Couldn’t let my average pace have so many digits so I picked it up on the way back. Went 2.1 miles in 20:46. It said my average heart rate was 136, but the chart shows it spiking hard for the first 0.6 miles and there is no way that’s correct. Steps per minute were in the 170s too, which is becoming normal.

Seven days and over 15 miles, not including any running in workouts, like the 10x200m yesterday. Hopefully my joints get used to the running or this may not last the entire month.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Thrusters – 45 & 95#

Death by Thrusters

With a continuously running clock…

  • 1 Thruster in the first minute
  • 2 Thrusters in the second minute
  • 3 Thrusters in the third minute
  • … until failure

* 115/75#

I forgot I’ve done this before. It was a long time ago, in September of 2012, when I got 7+7. Today I went through the round of 8 unbroken for an easy PR and it didn’t feel bad. Then I think I went 5-4, 5-5 (or maybe 4-3-3?), 4-4-3, 4-4-4, and 3-3-2-2. It all blurs together. I finished 12 minutes and got 10 in the 13th. It started to get pretty terrible in rounds 9 and 10.

Midline

6 Rounds

  • 15s MU + L-sit
  • 15s Rest

Ended up being about 12 seconds in the L-sit each time. Was really feeling it by the end and the last muscle-up wasn’t easy.

Conditioning

3:00 AMRAP

  • Buy-in: 400m Run
  • Burpees

Rest 3:00, then…

  • # Burpees from AMRAP
  • 400m Run

* Can you finish in 3:00?

Came up with this little gem early in the week. Sounded challenging but doable. I managed 26 burpees, which got pretty slow after 10. Had a good pace doing them the second time and then tried to push the run. Finished in 2:57!

Fun & Dirty

No set plan, we got out the tires and flipped them around a bunch.

Ups and Downs

Was in Cleveland last night for a wedding. We got up early and made it back to my place around noon. Had pushed back Super Sunday to 1pm to give me enough time to make it home.

Warm-up

  • Crossover Symmetry Activation
  • 1,000m Row
  • Bottom Squat Hold

Strength + Explosive

  • 2 Front Squats + 5 Back Squats
  • Rest 30s
  • 1 Broad Jump
  • Rest ~2:00

Went 45-135-185-225-255-280-300# for a 5# PR. Felt really good squatting. Didn’t pull out the tape measure for the jumps so no idea how far they were.

Conditioning

“Fran”
21-15-9

  • Thrusters (95#)
  • Pull-ups

I pretty much called it in on this one during the first set of pull-ups when I broke it up to 11-10. Barely any sleep, 4 hours in the car, and just wasn’t feeling great this morning. I really fell apart going 5-5-5 on the 15 thrusters with way too much rest between picking the bar back up. Then 9-6 pull-ups and unbroken 9s to finish in 4:44. Not even close to my 3:30 best. Rested while second group went.

At an easy pace…

  • 1 Mile Run
  • 100 Walking Lunges
  • 1 Mile Run

It took 25:10 with some walking around in the gym during the transitions in and out of lunging. First mile was about 8:55 and second one was about 9:35 (I had RunKeeper going the whole time). Nobody else ran the second mile with me, but I made myself do it since I didn’t push on Fran. I need the extra running anyway.

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.

Double Partner Work

Legs aren’t sore. It’s a miracle! Feel some tightness in my low back. Day 6 of morning squats. Warmed up with 5:00 Air Dyne (2.23km).

Coffee Squats

Back Squats (Pause 3s in the bottom)

  • 10×45#
  • 4×135#
  • 4×145#
  • 4×165#
  • 4×185#
  • 4×205#
  • 4×225#

That right quad still isn’t quite right. WTF! I had planned an 185-195-205, but was feeling solid so I increased.

Went to the 10am class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Calf Stretches
  • Squat Jumps

Conditioning

5,000m Partner Row

* Switch every 500m
* Run 200m after rowing

I partnered with Jason and went first. I was done with my run at 18:02. Forgot to look at the clock when he finished us off. Was pulling about a 1:50 on my first few rows, then about 1:45 on the 4th one and low 1:40 on my last one.

42-30-18 w/ Partner

  • C2B Pull-ups
  • Thrusters (95#)

We did sets of 7s in the 42. Jason did something to his shoulder with 1 thruster left. So then I did 24 of the 30 chest-to-bar pull-ups. We went sets of 5 on the 30 thrusters, I did 14 or 15 of the 18 pull-ups, and then each did 5-4 thrusters. Finished in 10:44 but with Jason getting hurt there was a lot of extra rest time. Not sure why he tried to keep going. 😦

I walked 200m to cool down.

Accessory

5 Sets

  • 10 GHD Sit-ups
  • 10 Back Extensions (45#)

Finished off with Crossover Symmetry Plyometric. I’ll do some stretching tonight. Time to get some work done on the garage and clean up the yard.

Wrapping up the 2015 Open

This is it! Got to the gym a little after 5.

Warm-up

  • Bottom Squat Hold
  • 3x10x210# Reverse Hyper
  • 1:00 Jump Rope
  • Crossover Symmetry Activation
  • Hip & Shoulder Mobility
  • 2 Pause OHS (45, 10s)
  • Thrusters
    • 5x20kg
    • 5x30kg
    • 3×95#
    • 3×115#
    • 3×125#

2015 CrossFit Games Open Workout 15.5

27-21-15-9

  • Row (calories)
  • Thrusters (95#)

I bumped the damper up to a low 7 instead of just under 5 where I usually row. Started out holding between 1300-1400 cal/hr on the round of 27 and then was around 1150-1200 the other rounds. I went 11-9-7, 9-7-5, 9-6, and 5-4 on the thrusters. Everything I wanted except for that last round when I hoped I’d be able to do 9. I was spent though and had to put the bar down. Quads were on fire! Finished in 9:07. Done!

Good workout, but it was a rough one. I couldn’t get up off the ground for quite a long time and finally had to roll over and push myself up. Then it was over to the fridge for a beverage.

angry-orchard-green-apple

I could tell that my legs weren’t used to squatting, so happy with how it turned out. Will have to see if it’s enough to get me into the top 10% of the world. Now it’s time to rest up this body. Did my back stretches at night while watching March Madness.