Tag: Thruster

Strict Morning

Low back is still pretty spiced up from the back squats. That weight vest walk wiped me out yesterday. In bed by 10 and got over 9 hours of sleep. Out in the garage at 9am.

Conditioning

Air Dyne (AD2)

  • 17:00 @ 80% of 10:00 pace (68-70rpm)

Kept a consistent pace and went 9.34km.

Gymnastics

8 Rounds

  • 3 Strict HSPU
  • 3 Strict C2B Pull-ups
  • 3 Strict Ring Dips
  • 6 GHD Sit-ups (parallel)
  • 6 Back Extensions

Tried to pick rep counts that wouldn’t kill me and nailed them pretty well. The handstand push-ups were the only thing that were close to failing. Didn’t want to stress the back by touching the ground on the GHD sit-ups. Walked from station to station and kept moving. Finished in 13:09. Good way to get in some strict work with a decent heart rate pumping.

Had a chiropractor appointment at 4, so went to the 4:30 class after. We warmed up with some bottom squat hold, shoulder pass-thrus, PVC snatch progressions, etc.

Weightlifting

  • 5 Muscle Snatch (45#)
  • 5 Muscle Snatch (95#)
  • 3 Muscle Snatch (115#)
  • 2 Power Snatch (135#)
  • 2×2 Power Snatch (155#)

I was just not feeling it after the 135# kind of lit up my low back. Made me not commit to the lifts because I was a little scared.

6:00 EMOM

  • 3 Power Snatch

Coming to class, I planned to go with 155#, but because I felt off, I figured I’d use 135#. Started feeling good with TnG, so after 2 rounds I bumped up to 145# for the next 3 rounds, and then went 150# for the final round. All touch-n-go reps. Felt good too! Confidence can be such a weird thing with the lifts.

Conditioning

3 Rounds

  • 1:00 Sit-up
  • 1:00 Burpee
  • 1:00 Row (cal)
  • 1:00 Slam Ball (20#)
  • 1:00 Thruster (75#)
  • 1:00 Rest

I got 107-108-97 for reps. Not entirely sure that last round is correct because I kind of lost my thought process during the burpees. Felt like I might have made up some reps in the later movements, so if anything the count is low. No biggie.

Since missed out on most of the plank work, I got some it at night.

3 Rounds

  • MAX Plank Hold
  • 3:00 Rest

I did them on my hands with arms extended for a change of pace and so it would work the wrists. Went 3:15, 2:15, and 2:15. Damn, it’s a different ball game on your hand; wrists and shoulders really start to burn.

Dead is Right

Went to the 9am class.

Warm-up

  • Bottom Squat Hold
  • 2×10 Reverse Hyper (210#)
  • Speed Toe Touches
  • Hip Circles
  • 5 Inch Worms

Strength

Deadlift

  • 5×155#
  • 5×265#
  • 3×315#
  • 3×355#
  • 1×385#
  • 1×425#
  • 1×455#
  • 5x1x425#

I actually pussed out on my first pull at 455#. Wow, last week I pulled 465# for a triple. Could definitely feel fatigue in the back from all of the heavy deadlifts yesterday. Took a few seconds to gather my head and made 455, then lowered the weight to get in reps. Nowhere near the prescribed 95%, but I’m ok with that. I’m sure I’ll be feeling these lifts tomorrow because even the 425s were no piece of cake.

Conditioning

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

“Go unbroken. Go unbroken.” That’s what I kept telling myself even if I took a few extra breaths between movements. Finished in 9:34 and pushed the pace more in the last round. My sit-ups are so slow though. 😦

I was going to do a garage workout in the evening, but wasn’t feeling well. Body needed a rest I guess.

This was the 1,000th post on this blog!

Up and Over the Bar

The plan was to get to the gym early this morning to back squat and work on bar muscle-ups before the 10am class. But I didn’t wake up until 8:20. I must have needed the sleep.

Warm-up

Dynamic warm-up with butt kicks, high knees, running, arm circles, and arm stretching. Then 30 American KBS with 44#.

Gymnastics

Worked on bar muscles-ups. Was doing all singles, but did one double towards the end. I lost track, but did about 16 total reps, which is way more than I’ve done total in my lifetime. Felt pretty good and didn’t have any misses. Might have to try an EMOM with doubles next week.

Conditioning

4 Rounds

  • 1:00 Ball Slams (25#)
  • 15s Rest
  • 1:00 Thrusters (45#)
  • 15s Rest
  • 1:00 Sandbag Clean and Throw (~40#)
  • 15s Rest

Tried to keep a steady pace. Had 101 reps after 2 rounds and 210 total reps.

A few hours later it was time to lift heavy in the garage. Warmed up with 1,000 meters on the ski erg in 4:09.9.

IMG_5606

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×235#
  • 5×265#
  • 5×285#
  • 5×305#
  • 5×315#
  • 5×325# (PR)

The plan was more sets, get to at least 320 and maybe try more. After warming up I was feeling a little tired so adjusted the game plan. Fewer sets and new goal was 325. Made it, but had nothing left. I’ll take it.

Did 3 sets of 15 reverse hypers on the GHD, no resistance.

Patient Deadlifts

Definitely feeling a little beat from all of those ball slams. In for the 9am class.

Warm-up

  • 3 Rounds
    • 300m Row
    • 10 Reverse Hypers (210#)
  • 20 Speed Toe Touches
  • 20 Jumping Jacks
  • 20 Air Squats
  • Arm stretching

Strength

Deadlift

  • 5×135#
  • 5×225#
  • 5×275#
  • 5×315#
  • 5×345#
  • 5×365#
  • 5×395#
  • 5×425#

Actually remembered to go shoeless. Felt solid. It’s been about a month since I’ve deadlifted heavy. I’ve been patient with my back after several tweaks and it’s paying off. My estimated max is almost back up to my previous 1RM and this was only 10# shy of matching my best 5RM, which was done shortly after I pulled the 515#.

Screen Shot 2015-01-22 at 11.06.32 AM

Conditioning

8 Rounds (Tabata)

  • 20s Burpees
  • 10s Rest

Cruised through these by only doing 6 per round.

10:00 EMOM

  • Odds: 10 Thrusters (95#)
  • Evens: 8-10 C2B Pull-ups

In my first set of chest to bar pull-ups, my hands were sweaty and I couldn’t hang on the bar. So I struggled through 8 reps in like 3 sets! Chalked up for the rest of the rounds and my rhythm felt better than ever. I did the last 4 sets unbroken with 3 of them being 8s and then 10 in the final set. Wish I hadn’t messed up that first set and had done 10 for every round.

Definitely jumped back on the Reverse Hyper for 3 more sets of 10×210# after those heavy deads.

Garage time at night!

Air Dyne (AD2)

  • 15:00 @ 80% of 10:00 max pace (65 rpm)

Should have averaged over that rpm goal. Totaled 7.94 kilometers.

OLY

Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

8:00 EMOM

  • 5 Power Snatches (115#)

The original plan was 7 rounds, but after the muscle snatches I was feeling a little fatigued so I only set the clock for 5 rounds. I was feeling good towards the end so I went for 8. All sets were touch-n-go.

Explosive

5 Rounds

  • 10 GHD Sit-ups (20# vest)
  • 5 Box Jumps (24″, 20# vest)

I was not planning to do this for time, but said why not and went for it. The sit-ups got nasty at the end of the 3rd round. Took me 4:32.

Last Laugh

Went out to a comedy show with a bunch of Michigan beers last night called Brew Ha Ha. Was home early though and drank a bunch of water to be ready for today. Can’t miss out on Super Sunday. 😉

I was at the gym early so took the time to get in a little extra warm-up on the rower. Did 1,000m in 4:09 to get moving. Did bottom squat holds and various stretching as well.

Gymnastics

4 Sets

  • Max C2B Pull-ups
  • Rest 1:00

My first set was better than 2 weeks ago and 2nd set was equal, but then fell off hard. The accumulation of the muscle-ups yesterday did me in. Went 15-12-8-8.

Strength / Midline

3 Sets

  • 10 Good Mornings (95#)
  • 5 Evil Wheels
  • 1:30 Rest

Nothing crazy. More of a rest time before getting into the conditioning.

Conditioning

10 Rounds

  • 2 Power Snatches (135#)
  • 4 Bar-facing Burpees

When I wrote this, my goal was to have to dig in order to complete every double as touch-n-go. I made it. 🙂 Nice steady pace on the burpees and kept moving from movement to movement. Total time was 6:15.

Update: Makes me feel good when I see a very similar workout by one of the best. I’d sent the workout to a friend early in the week and looked back to make sure I hadn’t copied, but I had shared it before Spealler even did his workout. I hope to never make claims I’m an expert at programming workouts, but seeing stuff like this makes me think I’m on the right track with some good ideas. I program Sunday workouts a week or two in advance (and tweak up to a few days before we hit it) and a similar thing happened with last Sunday’s workout and something Outlaw did a few days later. Not identical, but along the same lines, with our version fitting our athlete base better.

We rested 10-15 minutes before getting into some Tabata work.

  • Tabata – Thrusters (45#)
  • 2:00 Rest
  • Tabata – DU
  • 2:00 Rest
  • Tabata – Thrusters (45#)
  • 2:00 Rest
  • Tabata – Lateral Bar Hops

I did all sets of 8 on both thruster tabatas. The last few rounds of the 2nd time through were a big shoulder burn. I got a total of 240 double unders and 210 lateral bar hops. I think the bar hops were the worst part of the entire workout and I was not expecting that.

Cooled off with a really slow 2,000m row in 9:59 and then did some foam rolling on my back. That was one of my favorite Sunday workouts.

Going Overhead

Another Super Sunday! Only 45 days until the first Open workout is announced. Warmed up with a lot of stretching and mobility stuff.

5 Sets

  • 3 Strict HSPU

Didn’t use a deficit on the first set, but then went 1.5″, 2.5″, 3″, and 4″ or the other sets.

E2M 12:00

  • Thrusters (95#)
  • C2B Pull-ups

I did 12 thrusters and 10 chest-to-bar for the first two rounds and then adjusted to 10 and 8 the rest of the way because I wasn’t getting enough rest time. This was so much worse than I planning it to be. Would have been more of what I wanted by going every 3 minutes. That’s ok though; it was hard!

10:00 Rest

3 Cycles

  • 2 Rounds
    • 5 Push Jerks (115#)
    • 10 Deadlifts (115#)
    • 15 Box Jumps (24″)
  • 2:00 Rest

This comes from Open Workout 13.2. Changed from 5 cycles to 3 after the thrusters and pull-ups. Ended up being perfect and kept up the intensity. I need to get my box jumps back so I forced myself to jump everything instead of bitching out to step-ups when I got tired. Box jumps used to be one of my strengths and lately I haven’t been able to keep knocking them out in workouts. There were only a few reps during the second cycle that I didn’t rebound before kicking my ass to man up. The second round of deadlifts each cycle were a surprising burn on the hips. My round times were 1:45, 1:57, and 2:05. Happy I was able to do everything unbroken and not rest other than a few breaths between movements after the first cycle.

2x with a partner

  • 10 Chest MB Passes
  • 10 OH MB Passes
  • 10/10 Side MB Passes
  • 10 Up MB Passes

Each person goes all the way through before switching out. Used a 20# ball. Those side passes are always horrible.

A lot of shoulder work today. I only have some Air Dyne work planned for tomorrow so no worries.

Catching up to the Clean and Jerk

Why am I setting an alarm on vacation? Hauled my ass to the gym at 9am, but wasn’t really feeling up for the workout after the last couple of days beat me up a bit.

Warm-up

  • 2x10x210# Reverse Hypers
  • 500m Row (2:02)
  • 10×210# Reverse Hypers
  • Bottom Squat Hold

Strength

Thruster

  • 5×45#
  • 3×95#
  • 2×135#
  • 1×165#
  • 1×185#
  • 1×205#
  • 1×225#
  • 1×240#
  • Fx250# (hit my chin!)
  • 1×250#

All taken from the ground. Fuck it, might as well go far another PR even though I just did it 4 weeks ago. Now it’s only 5# below my max C&J. Embarrassing.

Conditioning

4 Rounds

  • 500m Row (<= 2,000m PR pace)
  • 2:00 Rest

Wanted to get faster each round. Splits were 1:46.8, 1:46.7, 1:46.2, and 1:45.2. Mission accomplished.

Went back at 5:30 for some lifting. I did some foam rolling on my quads and then smashed them with a barbell for about 15 minutes. Owww! I did some snatch progressions with am empty bar to loosen up.

Tall Snatch

  • 2x3x45#
  • 2x3x75#
  • 2x3x95#
  • 2x3x105#
  • 3×115#
  • 3×125#
  • 3×135#
  • 3×145#

Wasn’t expecting to get that high, but ride the wave when it’s working!

Tall Clean

  • 3×135#
  • 2x3x165#
  • 3×185#
  • 2x3x205#

Rough at the end. Wanted to spend more time on the clean than on the snatch, but the work should have some carryover. Left thumb is getting a little tore up, so will be good to have a couple of days off. Jumped on the reverse hyper for 3x10x210# after having some of the 3rd reps crash on me a bit.

How Will My Back Feel?

Ended up being 2 rest days since I had a dentist appointment and went to see the Hobbit yesterday. Not enough time to squeeze in a workout, but I needed the extra rest. Legs are still pretty sore today even. Went in for the 9am class.

Warm-up

  • 3x12x120# Reverse Hyper
  • Bottom Squat Hold

Strength

Deadlifts

  • 5×155#
  • 5×265#
  • 3×335#
  • 3×365#
  • 2×395#
  • 2×415#
  • 2×435#
  • 2×455#

Felt pretty solid. Ten pounds more than the double I pulled five weeks ago. I put 475# on the bar but stopped before I got it moving off the ground. Think I was scared. Going to take extra care of the back today with the TENS unit and some rolling.

Conditioning

16:00 EMOM

  • 1st: 15 Ball Slams (25#)
  • 2nd: 150m Row
  • 3rd: 10 Thrusters (75#)
  • 4th: 10 Burpees

Was a good push. Jumped on the reverse hyper again for 3 sets of 10 with 210#.

Headed back after 6pm. Did some foam rolling, bottom squats holds, and then 3 sets of 40 shoulder taps (facing wall). Only second time ever doing them, so might as well double the reps I’ve ever done in a set. 🙂 Nice little burn.

Rowing

4 Rounds

  • 500m (1:55-1:57/500m pace)
  • 40s Rest
  • 400m (1:55-1:57/500m pace)
  • 40s Rest
  • 200m (Sprint)
  • 5:00 Rest

Comes from NorCal Endurance. Took me exactly 37:00 on the clock to finish. Some of my 5 minute rests were longer due to having to go in and select ReRow in the erg’s computer. Here were my splits:

  1. 1:56.6 – 1:32.7 – 0:35.1
  2. 1:56.6 – 1:33.0 – 0:35.6
  3. 1:56.2 – 1:33.6 – 0:35.7
  4. 1:56.1 – 1:32.8 – 0:34.0

Shitty Combo

My last full day in Long Beach. Will likely still get to workout tomorrow since my flight leaves at 1 in the afternoon. Looking forward to getting home and sleeping in a bed! Over a week away is too long.

Warm-up

  • 3 Rounds
    • 30s Handstand Hold (Nose and toes)
    • 30s Rest
    • 30s L-Hang
    • 30 Rest
  • Empty bar clean progressions
  • 3 Hang Cleans (95#)
  • 3 Hang Cleans (135#)
  • 3 Hang Cleans (155#)

Weightlifting

10:00 EMOM

  • 3 Hang Cleans (175#)

Feel like I’m getting under the bar faster. This really got me sweating. Did 5×45# and 5×65# shoulder press to warm up my upper body for the thrusters.

Conditioning

8:00 AMRAP
3-6-9-12…

  • Thruster (100/65#)
  • Burpee over the bar

One of the worst combinations in CrossFit. I finished the round of 15 and got 5 more thrusters.

Schedule Change

I was planning to go to the 8am open gym and then to play some beach volleyball, but they changed the schedule starting this weekend. So I went to the 9am barbell class and then stayed for CrossFit right after.

Warm-up

  • Straight-arm Plank
  • 5 Push-ups
  • Arm Circles
  • Shoulder opener up against wall
  • 10 BTN Shoulder Press (45#)
  • 10 Push Press (45#)
  • 5 Shoulder Press (45#)
  • 5 Explosive Push Press (45#)

Push Press

  • 3×95#
  • 3×135#
  • 2x3x165#
  • 2x3x175#
  • 3×185#
  • 2×200#
  • 2×215#
  • 1×225#
  • 1×230#
  • 1×240# (PR)

BOOM! Another PR this week. Happy ThanksGAINing!

Snatch High Pulls

  • 3×95#
  • 3×135#
  • 3×155#
  • 3×175#
  • 3×195#
  • 3×215#

Hadn’t done those in forever.

Then right into the 10am class.

Warm-up

  • Jog
  • Dynamic Warm-up (Zombie Kicks, High Knees, Butt Kicks, Side Shuffle, Carioca
  • Partner Shuttle Sprints
  • Jog
  • Stretch
Partner shuttle sprints to light poles.
Partner shuttle sprints to light poles.

We split up into teams of 3.

5:00 AMRAP
1-2-3-4…

  • Deadlifts (143#)
  • HSPU

First person did the round of 1s, then the next person did the round of 2s, and so on. You could start a movement when the person in front of you finished their reps. Deadlifts had to all be unbroken. Pretty easy deadlifts for me. I went 3rd so did the rounds of 3-6-9-12. The girl behind me got through 13+5 and the other guy was on his 14 deadlifts.

7:00 AMRAP
Relay style, so one person does an entire round before the next person goes.

  • 7 T2B
  • 6 Thrusters (45#)
  • 5 Plate Snatches (45#)

I went first and finished 3 rounds. The guy behind me got through the toes to bar and deadlifts before time ran out. Pretty easy for me. I actually think I would have finished more rounds doing it all alone.