Tag: Thruster

2014 CrossFit Games Open Workout 14.5

Rested yesterday to be able to hit the final workout of the Open hard! 14.4 was ok for me. I went from 14,785/100,777 (14.7%) to 14,652/93,611 (15.7%). In order to not improve on my top 20% last year I’d have to totally bomb this last workout, which could happen if the shoulder won’t work, but I doubt that.

I warmed up with a 500m row and a ton of stretching and mobility stuff.

2014 CrossFit Games Open Workout 14.5

21-18-15-12-9-6-3

  • Thrusters (95#)
  • Bar-facing Burpees

FUCK! That felt terrible! What a nasty combination. They way I broke up the thrusters they actually weren’t too bad. I would have like to go with bigger sets, but I had to play it a little safe with the shoulder. I went 8-7-6, 7-6-5, 6-5-4, 6-6, 5-4, 6, and 3 on the thrusters. Tried to count to between 8 and 10 seconds before getting back on the bar. Didn’t stop during the burpees, but they were awfully slow! Finished in 15:12. Would have liked to be down closer to 14:00, but I had nothing in the tank to push at the end.

I’m hoping my time will keep me around the top 15-16% worldwide mark. Should be safe from dropping down to the 20% where I was last year though.

Tomorrow morning I hop on a plane to Costa Rica for a vacation. I’m not taking a computer with me and have no plans to touch any weight. I will probably do some running and body weight stuff, but my legs need a break and it’ll be good rest for my shoulder too.

Fuck, My Back

Moving a little slow this morning, but in for the 9am class.

Warm-up

  • 20 Zombie Kicks
  • 20 Air Squats
  • 15/15 Standing Hurdles (forward and backward)
  • 10 Burpees

Strength

5×5 Deadlifts @ 70-80%

  • 10×135#
  • 5×225#
  • 5×315#
  • 5×335#
  • 5×355#
  • 5×375#
  • 4×385#

What a fucking idiot. Tried to push it and now that low back area on the right side is worse than it was 2 weeks ago. It was starting to feel pretty good too. I want to slap myself. Pisses me off even more that it was already the most volume I’d done for a 5×5 before trying that last set.

2014-02-19-5x5-deadlifts

Accessory

Kroc Rows

  • 10/10 x 60#
  • 10/10 x 71#
  • 10/10 x 71#

Conditioning

  • 20 Thrusters (95#)
  • 20 Power Cleans (95#)
  • 20 Shoulder to OH (95#)
  • 20 OHS (95#)
  • 20 Front Squats (95#)

* Do 5 burpees EMOM starting at 1:00

I felt pretty terrible in the workout and didn’t push it on my burpees because I could feel my back there. Not to mention I couldn’t breathe and felt like shit. Took me 4 minutes to do the OHS, only able to get 5 reps each time! Not good. Total time of 10:57. I think I was the last one done.

Rested a bit when I got home, finished shoveling the end of the driveway, and then made a pit stop in the garage on the way in.

Accessory

  • 5×10 Reverse Hyper using GHD with green band

Early to Bed

I was exhausted early again last night so went to bed shortly after 10 and then in for the 9am class again.

Warm-up

  • 3 Rounds
    • 20s Bear Crawl
    • 10s Rest
    • 20s Zombie Kicks
    • 10s Rest
    • 20s Air Squats
    • 10s Rest
  • 10 Burpees

Strength

Deadlifts

  • 5×135#
  • 5×225#
  • 5x3x315#

Was programmed to be 5×1 @ 90+% but my back is still jacked from trying to do heavy triples on Friday. First set at 315 started to feel tight in that area, so I just stuck with that weight for every set.

Accessory

12:00 EMOM

  • Odds: 8 Pendlay Rows (135#)
  • Evens: 15 Band pulls (purple band)

Supposed to use 40% of max deadlift for the rows. Haha! I’m not sure I could row that much for 1 rep. 135# was plenty and still a struggle for the last couple reps each set.

Conditioning

20:00 EMOM

  • 4 Thrusters (75#)
  • 4 Pull-ups
  • 4 Burpees

Another choose your own adventure between 3-5 reps of each. Matt tried it with 5 yesterday and was terrible, so 4 it was for me. Was finishing rounds in 30 seconds at the beginning, but up around 43 seconds by the end. I was getting done with my thrusters in 8 seconds from start to finish. With a tighter kip and using the hips, pull-ups didn’t fatigue and felt good through all 20 minutes. Transitioning between movements slowed and my burpees got slow, which brought my times down. Rough workout; a real mental grind in the second half.

Saturday Hangover

Woke up with a little headache this morning from having a few beers with my brother last night. Went to the 10am class.

Warm-up

  • 500m Row
  • Band stretching

We warmed up on our own today.

Olympic Lifting

Work up to a heavy squat clean.

  • Did a little position work with 45#
  • 2×135#
  • 165#
  • 185#
  • 205#
  • 225#
  • 235#
  • 245#
  • F 255#
  • 255#

Was in nanos, which felt different. Didn’t commit to the first try at 255#, but got it on the 2nd try to match my PR. Was up on my toes a bit but hung on. Need to get the confidence up with these weights. I’ll take it today with the tweaked low back from deadlifts.

Conditioning

20:00 AMRAP w/ partner (each does an entire round and then switch)

  • 6 Box Jumps (24″)
  • 6 Thrusters (95#)
  • 6 Burpees

Cora and I were together. We used the same box and she had a bar with 65# for thrusters. Our game plan was to keep a nice steady pace and keep working, then kick it in high gear in the last 20% of the workout. Worked well for us. We each finished 12 rounds and she got a few box jumps in at the end. Every other team came out of the gates hot and I think we were the last team to finish a round each. But by the end of the workout, we’d passed every team but 1, maybe 2.

That’s 233 burpees for me in the last 3 days!

Back to the box at 1 for some gymnastics work taught by Joe.

He took us through the two basic shapes of the hollow and reverse hollow (superman) that translate into pretty much everything. Then we worked on handstands, kipping, bar stuff, and some ring MU stuff. I felt better doing the straight leg T2B than I did the last time I tried. Worked a bit on keeping the legs tight and in good position for my butterfly pull-ups. Joe helped me to get 2 unbroken bar muscle-ups for the first time. One of the biggest take-aways for me was understanding how to come down from the top and get into that hollow position in order to transition into the next rep. Need to put some time into working on it now.

What a Bear!

Had a needed rest day yesterday and got a massage. Back at 9am today.

Warm-up

  • 20 Air Squats
  • 20 PVC pass-thrus
  • 20/20 Leg Swings
  • 30s Deep Lunge Stretch

Strength

5×3 Front Squats @ 80-90%

  • 10×45#
  • 3×135#
  • 3×185#
  • 3×225#
  • 3×245#
  • 3×250#
  • 3×255#
  • 3×265#

Dialed back my weights a bit today. Felt pretty good.

Conditioning

5 Rounds

  • 3 Bear Complex (135#)
  • 10 Burpees

Rest 5:00 and then do it again.

Shit! I did 3 unbroken bear complex for the first 3 rounds I think, then the first and last round the second time through. I stepped down into nearly all my burpees except maybe at the start and then the last round each time where I tried to push through to finish. 7:38 the first time and 9:20 the second time.

Back to the gym at 8pm for open gym with Brent.

E2M 10:00

  • 150m Row
  • 10 Pull-ups

Rest 10:00

E2M 10:00

  • 10 cal Air Dyne (AD6)
  • 50 DU

The combination of rowing and pull-ups was absolutely brutal after the first 2 rounds. Did pretty well with my double unders getting the second set unbroken.

Tuesday Double

Got a good night’s sleep, but a little sore from the squats. Hit up the 9am class.

Warm-up

  • 20 Arm Circles
  • 20 Traffic Lights
  • 20 Behind the neck band pull downs
  • 20 PVC pass-thrus
  • 20 PVC around the worlds
  • 10 Burpees

Strength

5×3 Shoulder Press @ 80-90%

  • 5×45#
  • 5×95#
  • 3×125#
  • 3×130#
  • 3×135#
  • 2+1×140#
  • 3×135#

Fuck! My strength numbers are down so much. I couldn’t even get 3 in a row with 140 (racked the bar for a bit and knocked out a single for 3 total reps) and was planning to go for 3 at 145# on the last set. 😦

Olympic Lifting

Every 15s for 7:00

  • 2 Clean & Jerks (115#)

Felt pretty good on these, but the second half was a battle. Finished in 5-6 seconds each time. Good work on cycling.

Conditioning

3 Rounds

  • 4:00 AMRAP
    • 10 Thrusters (95#)
    • 10 C2B Pull-ups
  • Rest 1:00

Terrible feeling workout. My main focus here was to work on butterfly C2B through the entire thing, especially fatigued. I think the biggest set I got was 5 with a lot of 2s and 3s, but I’ve never done more than 2 in a row before. Just a brutal workout after that 7:00 of C&J already had us gassed. I got 2+14, 1+16, and 1+18. My endurance in these short go-go-go workouts is pretty bad right now. I’m decent in the mid range and longer stuff or when there is work/rest built-in. Gotta keep grinding with 3.5 weeks until the Open.

Went back in at 7 to do another NCLab rowing workout since tomorrow is a rest day.

Conditioning

6 Rounds

  • 300m Moderate
  • 200m Hard
  • 100m Easy
  • 300m Moderate
  • 200m Sprint
  • Rest 1:30

Row Pacing Template

  • Sprint: sub-2000m PR pace (Faster than 1:47/500m)
  • Hard: 2000m PR pace + 0-5sec (1:47-1:52)
  • Moderate: 2000m PR pace + 10-15sec (1:57-2:02)
  • Easy: 2000m PR pace + 25-30sec (2:12-2:17)

Totals out to 6,600m, which is again a new longest row distance in a day for me, especially after I did another 1,000m at 2:20-2:30 to bring my heart rate down. This one was definitely harder than the one I did on Friday.

Starting CrossFit Over Again

Woke up earlier than usual today so I could hit up the 9am class at Survival Fitness. First class in 2 months and my conditioning is in rough shape!

Warm-up

4 Rounds

  • 20s Burpees
  • 10s Rest
  • 20s Air Squats
  • 10s Rest
  • 20s PVC pass-thrus
  • 10s Rest

Just slow burpees to get warmed up. I think I 4 each round.

Strength

Front squats for 4×5 in the 70-80% range.

  • 5×45#
  • 5×95#
  • 3×135#
  • 3×185#
  • 5×215#
  • 5×225#
  • 5×235#
  • 5×250#

Felt good!

Accessory

10:00 EMOM

  • 20s L-sit (rings)

I was shaking already in round 1. Didn’t quite make it all 20 seconds the last few rounds.

Conditioning

  • 15-12-9 Thrusters (95#)
  • 21-15-9 Sumo Deadlift High Pull (95#)

My lungs! I’m definitely out of shape when it comes to moving weight. The Rx was 135# but I don’t even know if I can do one SDHP with that weight and it would have taken so much longer than the 6:00 goal. I finished in 6:36.

Gymnastics

Worked on handstand holds against the wall a bit. Tried to pull my feel off the wall for a few seconds at a time.

I’m going to start working at the standing desk in my office again today, slowly building up more time each day.

Went out to the garage around 4pm.

Conditioning

On the Air Dyne (AD2):

  • 5:00 at 55%
  • 5 Rounds
    • 0:30 at 100%
    • 2:00 at < 50%
  • 2:30 at < 50%

Yuck!

Thruster and Dip PRs

Out in the garage again this evening, after the Lions game. Legs are sore from the cleans and 2 days of squats.

Warm-up

5:00 of Jump Rope and DU

OLY

Snatch day

  • E20S 2:00 – 1 x 95#
  • Rest 2:00
  • E30S 2:00 – 1 x 115#
  • Rest 2:00
  • E45S 3:00 – 1 x 135#
  • Rest 3:00
  • EMOM 3:00 – 1 x 155#
  • Rest 1:00
  • EMOM 3:00 – 1 x 165#

I failed on the 1st and 3rd minutes with 165#. Was standing up on the 1st one and started walking forward, but had to bail it because the rack in my garage is too close for much movement. Would have been able to save it anywhere else. On the 3rd rep I had it overhead and sat in tho hole too long, then lost stabilization.

Strength

Thrusters

  • Triples with 135/145/155/165/175/185/195 (3RM PR for 195#)
  • Singles with 205/215/225 (all PRs)

BOOM! Here are the 215# and 225# lifts.

Weighted Dips

Hanging plates and/or KB from the belt.

  • 3 x 25#
  • 3 x 35#
  • 3 x 45#
  • 3 x 53#
  • 3 x 58#
  • 1 x 63#
  • 1 x 68#

Haven’t done these in a couple of months, but I’m pretty sure those are 3RM and 1RM PRs.

WOD

10 Rounds

  • 5 Ring Push-ups
  • 10 Sit-ups (anchored)

Came up with this little gem to work bodyweight movements. The low rep counts were designed to keep moving and not require any rest. Fun one that took me 5:16.

4th GLBRT

Today we competed in the 4th Great Lakes Bay Regional Throwdown {GLBRT}, which was held at Survival Fitness Bay City. We won the 3rd a few months ago, so were hoping for another good finish.

Event 1: “XL Karen”

10:00 Cap
200 wall balls for time.
Women 16# 9′ target. Men’s 20# 11′.
1 person working at a time.
5 burpees EMOM (whole team).

I think we finished in 7:53 to tie for first place.

Event 2: “Grace and Isabel’s Big Day”

10:00 Cap
Part 1:
30 Box Overs (24/20)
Part 2:
“Grace” (135/95)
Part 3:
“Isabel” (135/95)
Part 4:
30 T2B

One Athlete working at a time. There is no requirement on how many reps each athlete needs to complete. There will be two bars provided for the WOD.

We crushed this one and even though I didn’t think I was going to be able to do touch-n-go snatches, I got 2 without trouble in the warm-up and was excited! I was able to get sets of 4-3-3 I think in the workout. We took first and finished around 4:30 I think.

Event 3: “Fran Fran go Fran”

10:00 Cap
63-45-27
Thrusters(95/65)
Pull ups

– One person working at a time.
– Each teammate must complete a thruster and a pull-up in each round.

Not our greatest, but we still took 5th with a time of 7:33-ish. Put us in a tie for first heading into the final event, which was for the top 6 teams.

Event 4

Must choose one person for each part, each teammate must be used.
Part 1:
3:00 AMRAP
Max Air squats
Rest 1:00

Part 2:
3:00 AMRAP
Air Dyne calories
Rest 1:00

Part 3:
3:00
Max deadlift
Rest 1:00

Part 4:
3 min AMRAP
Meters rowed

Score = squats + calories + pounds + meters.

– To make the dead lift more fair, we will subtract the dead lifters body weight from their final dead lift. They will be weighed on spot.
– Teammates CAN help the dead lifter load the bar.

I really liked our chances going into this one. We brought home the belt with 1st place in this event for the overall win! The crowd really got me going and I ended up setting a 15# PR on my deadlift with a pull of 515#.

Really fun day!

glbrt4-podium

I’ll add more pictures later once everyone posts them on Facebook.

3 AMRAP Suckfest

Went to the 6pm class.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 20 Zombie Kicks

Strength

Front Squats

  • 5 @ 45#
  • 5 @ 135#
  • 3 @ 185#
  • 3 @ 225#
  • 3 @ 245#
  • 3 @ 275#

Felt solid.

3 Sets

  • 12 Front Rack Lunges (135#)
  • 12 Good Mornings (Black band)
  • 60s Rest

Wow, those GMs lit up the low back!

WOD

5:00 AMRAP

  • 10 Hang power cleans (135#)
  • 10 Burpees

Rest 3:00

5:00 AMRAP

  • 10 Push Presses (115#)
  • 10 T2B

Rest 3:00

5:00 AMRAP

  • 10 Thrusters (95#)
  • 10 C2B Pull-ups

We paired up and just switched back and forth between movements, so maybe got a little extra rest here or there depending on the movements. I was paired up with Matt, so didn’t really get extra rest except for waiting on him on the first set or two of burpees. I did 3+12, 3+6, and 2+11. That sucked!

Finisher

Stayed after and pulled the sled with 115# total for 1/2 mile in 9:46.