Tag: Turkish Get-up

Cindy Intervals

Was up late reading stupid comments from people about the Games. Don’t read the comments!

Went to the 5:30 class.

Warm-up

  • Bear Crawls
  • Inch Worms
  • Mountain Climbers

Strength

Deadlift

  • 5×155#
  • 5×245#
  • 5×265#
  • 5×285#
  • 5×285#
  • 5×305#
  • 5×305#
  • 5×305#

Gotta get that back healed up so didn’t go heavy. Felt pretty easy. Wore the belt with 265# and beyond.

Conditioning

4 Cycles

  • 3:00 AMRAP (of “Cindy”)
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • 1:00 Rest

Went out hot. Got 4+5 but fell off fast in each successive round with 3+22, 3+7, and 2+26. Air squats started to slow down in the 2nd cycle and then push-ups had to start being broken up in the 3rd cycle.

Accessory

8:00 EMOM

  • 1/1 Turkish Get-ups

I used a 35# KB for 5 rounds and then a 44# for the final 3.

Quad Sets

I’ve switched up my mobility work the last few days. I think all of the squatting and lunging is doing a lot for my legs and back on its own. After doing the same stretches for a month it’s time for change. I’ve been following Kelly Starrett’s 14-Day Mobility Challenge | 7 Green Lights (linked to day 1). After the 14 days are up, I’ll probably choose an area to focus on for a few weeks, using some of the stuff learned from the videos. Shoulders will probably be where I head.

Slow moving this morning. Didn’t get out to the garage until about 8:30. Warmed up with 1,000 meters on the Ski Erg (4:44.2).

Coffee Squats

I actually finished my coffee before heading out, but close enough.

2 Front Squats + 5 Back Squats

  • 45#
  • 135#
  • 185#

My back was tight and there was fatigue in my legs. Definitely think I’m feeling those pause squats from yesterday and the work done in the metcon. With back squat volume coming with Super Sunday it was time to adjust my plan for the morning. I always superset the upper body work I’ve been doing on Sundays, so today I turned it into a quad set!

IMG_59025 Sets

  • 2 Front Squats (225#)
  • 5 Back Squats (225#)
  • 12 Incline DB Bench Press (45°, 40-45-45-50-50#)
  • 12 JM Press (45-55-55-65-65#)

That worked up a hell of a sweat. Might be interesting to alternate between legs and upper body in a quad set like that. Did not wear a belt at all.

Today was the first time since I’ve been squatting every day I felt I should scale back the plan. Seems like a good way to close out day 28. Well, not really with squats for the day, with more coming in the afternoon.

Nobody showed up today! Not a single person, other than Alex, but he was weightlifting.

Warm-up

  • Crossover Symmetry Activation
  • 1,000m Row (4:09.5)
  • Bottom Squat Hold
  • 10 Snatch Press (20kg)

Gymnastics & Weightlifting

24:00 EMOM (alt)

  • 3 MU
  • 1 Snatch

That was a really fun EMOM. Didn’t feel in danger of missing any of the muscle-ups. I started with 40 kilos and went up 5 kg every round through. All makes through 90 and then missed the final rep at 95. I had it too, just a little forward and I was able to hold it there for a second, trying to pull it back. Pretty excited about that and ready to test our a max when I’m fresh. I did take some extra time, threw another kilogram on the bar and made 2 PR attempts. Got them overhead no problem, but just didn’t have enough left in my shoulders.

Conditioning

6 Rounds

  • 4x Shuttle Run (40′)
  • 10 Back Squats (135#, no rack)

Sucked even worse than I was expecting. My legs didn’t want to move when I took off running after a few rounds. All sets unbroken and really busted ass in the final round to make sure I got under 6 minutes. Took me 5:53.

I jumped on the Air Dyne for 10:00 just to move after that and in hopes that it’ll help me not get sore. Went 3.02 miles.

Midline

4 Sets

  • 5 Strict T2B
  • 3/3 Turkish Get-ups (44#)

Really took my time today and didn’t leave until after 2. Did Crossover Symmetry Recovery to finish off.

Get Up and Do The Work

Late workout last night throws me off with sleep and recovery, though I guess the two are largely related. Didn’t want to get out to the garage this morning, but I did.

Coffee Squats

Back Squats

  • 20×45#
  • 10×135#
  • 10×155#
  • 10×175#
  • 20×195#

Didn’t even warm-up today. Jumped right in. Felt better than expected. That’s 20# heavier than the set of Super Squats I did last week.

Lunge University

  • 200 Walking Lunges (20# vest)

No stopping allowed. Finished in 7:50.

Then in for the 9am class at CrossFit Intuition.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 900m Row
  • Deadlift
    • 10×45#
    • 6×155#
    • 6×245#

Strength & Skill

10:00 EMOM (alternating)

  • 6 Deadlifts (245#)
  • 10 T2B

Damn that felt heavy. Wore a belt to protect my back.

Conditioning

12-10-8-6-4-2

  • HSPU
  • Burpee Box Jump Overs (24″)

Gotta manage that handstand push-up fatigue. Went 6-6, 4-3-3, 3-3-2, 3-3, 2-2, and 2 on the wall. Finished at 9:59.

Midline

4 Rounds NFT

  • 2/2 Turkish Get-ups (44#)
  • 12 Russian Twists (44#)

Need these TGUs for my shoulders.

Cool Down

  • 2,000m Row (8:57.3)
  • Crossover Symmetry Plyometric

Able to Pull Big Again

Got in a quick garage workout early this morning. Started around 7:30 I think.

Ski Erg

4 Rounds

  • 1000m @ 3-6 seconds faster than 2k pace (1:58-2:01)
  • 2:00 Rest

Tough when you’re not really awake yet. I started off shooting for the bottom end of the pace goal, but realized that would be harder than I wanted to work so early in the morning, so I backed off and ended up with a pace right around the middle of the goal overall. My times were 4:00.9, 3:59.9, 3:59.3, and 3:58.5. I like to try for improved times over each round in something like this.

IMG_5617

Gymnastics

5:00 AMRAP

  • 5 Strict Ring Dips
  • 10 GHD Sit-ups

Wasn’t going at any crazy pace. Just wanted to get in some work and use the clock instead of doing 5 slow sets or something like that. Got through 5 rounds plus 5 dips, with all sets being unbroken.

Went to the 5:30 class and got there early so I could get in a good warm-up before deadlifts.

Warm-up

3 Rounds NFT

  • 350m Row
  • 10×210# Reverse Hypers

Strength

Deadlifts

  • 5×155#
  • 5×225#
  • 3×265#
  • 3×315#
  • 3×355#
  • 3×385#
  • 3×405#
  • 3×425#
  • 3×445#
  • 3×465# (PR)

Puts my estimated max back over 500#. Booyah! I haven’t been able to pull weights like this in over a year. Deadlift is fun again.

Conditioning

3 Rounds

  • 3:00 AMRAP (“Cindy” rounds)
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • 1:30 Rest

I was at 4+5 after the first round, then 8+2 after 2 rounds, and 11+28 total.

Accessory

  • 20 Turkish Get-ups (44# KB)

I did 2 per arm and then switched sides, so 5 sets per side.

So Much Oxygen

Traveled back from Estes Park, CO yesterday. Was great to get a solid night of sleep in my own bed. Made it in for the 10am class. Warmed up with a few minutes of jump rope and 3/3 Turkish Get-ups with a 30# DB.

10:00 EMOM

  • 2 Turkish Get-ups (53# KB)

Partner Chipper

  • 100 DU (50 each, can work at the same time)
  • 150 American KBS (62#, Kevin used 53#)
  • 100 Wall Balls (20#, 10′)
  • 75 Push-ups
  • 50 Ring Dips
  • 100 DU (50 each, can work at the same time)

We finished in 15:59. Ring dips sucked! Wasn’t too bad of a workout, especially coming back down from elevation all week.

Burpees up High

Up for the 7am at CrossFit Estes Park again. I did the programmed workout today.

Warm-up

  • 3:00 Row (680m)
  • 20:00 Mobility
  • 7:00 AMRAP (no rush, just get warmed up)
    • 10 Lunges
    • 8 Ring Rows
    • 6 Hollow Rocks

I did 5 rounds of the AMRAP going at a nice easy pace, not breaking a sweat.

Conditioning

21-15-9

  • Burpees
  • Box Jumps (24″)

Damn those burpees eat you up at altitude. Took me 4:59.

Accessory

Turkish Get-ups

  • 3/3 26#
  • 3/3 35#
  • 3/3 40#
  • 3/3 53#

Every time I do these I say I need to do them more often.

Feelin’ OK

Legs are still sore, with some added soreness in my ass. Overall feeling pretty good this morning. Super Sunday at 11am. I really missed programming for this when I was gone for a week. Took things easy today due to all the work some of us did in the GLBRT yesterday.

Warm-up

4 Rounds NFT

  • 250m Row
  • 3/3 Turkish Get-ups (26#)

Focus on getting the body moving. Nothing crazy.

Couldn’t skip tabata thrusters!

Thruster Attack (Week #7)

3 Rounds

  • 2:00 Tabata Thrusters
    • 20s Thrusters (65#)
    • 10s Rest
  • 1:00 Rest

Went with 8 reps every 20 seconds again and pushed for 10 reps in the final round. So 98 total thrusters.

Conditioning

30:00 AMRAP
* Keep moving. Shouldn’t get anywhere near red lining.

  • 400m Run
  • 50 Jump Ropes
  • 20 Russian Kettlebell Swing (44#)
  • 10 V-ups
  • 5 Broad Jumps

I honestly didn’t even keep track of my rounds because it was all about keeping moving with a low intensity. I think I was just short of 6 or 7 rounds, with just the broad jumps left to do.

Did a bunch of rolling after.

Attack

No issues with the back last night. 🙂 No golfing this week to stay away from twisting the back though, so in at the 9am.

Warm-up

Reverse Hypers

  • 10×70#
  • 10×100#
  • 10×120#

EMOM 10:00

  • 1/1 Turkish Get-up

Did 2 rounds with 26#, 4 with 35#, and 4 with 44#. I could feel I need to be doing these more often for my shoulder stability.

Skill

Pick your own adventure.

EMOM 10:00

  • 3 MU

I had to do 2+1 on the 10th round, so then switched to 2 every minute (no extra rest going to the next part).

EMOM 5:00

  • 2 MU

WTF! 40 muscle-ups in one day? On July 5th Kevin had me do a 10:00 EMOM and I was surprised to make it through doing 2 the whole way. Since then I’ve been working muscle-ups every week with some type of EMOM work. I’ve gotten 10x more comfortable with the movement in that time and have improved a lot. Attack a weakness for a month!

Conditioning

10-8-6-4-2

  • Burpees
  • Pull-ups
  • 30 DU

Was a little worried what the pull-ups might feel like after all of the muscle-ups, but I was able to do all unbroken sets of butterfly pull-ups. I missed on double unders 3 or 4 times in the last 10 reps of the 4th round. Ugh! Finished in 5:15.

1 Mile Run – Nothing crazy. But we did kick it in gear for about the last 300m and then sprinted out the last 80-100m or so.

My calves were on fire. Don’t remember them ever feeling like that before. I think the combination of sprints and box jumps together with dubs and the run today did not make them happy. I did a whole bunch of calve and hamstring stretching before leaving the gym. Getting a massage this afternoon.

Double Morning

Out to the garage for an early lifting session. Warmed up with Crossover Symmetry Activation. Lighter than usual so I didn’t fatigue myself before presses.

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 6x6x125#

The final week of Smolov Jr. has begun! Bumping up the weights extra this week.

Back Squat

  • 20×45#
  • 5×135#
  • 5×185#
  • 3x10x225#

Giving up on 315# yesterday pissed me off. Haven’t been squatting enough. Nothing crazy today. A little greasing the groove. I did the last set of 10 unbroken and should have done that for all 3 sets. Was resting and breathing too much in between reps on the first 2 sets.

In to CFi for the 10am class.

Warm-up

  • Cobra Stretch 2x30s
  • Arm Circles
  • T-spine Twists
  • Neck Rotations

Midline

10:00 EMOM

  • 1/1 Turkish Get-ups

Did 3 rounds with 25#, 2 rounds with 35#, 2 rounds with 44#, and 3 rounds with 53#.

Skill

10:00 EMOM

  • 2 Muscles-ups

No misses! I thought for sure I’d be switching to singles by the 5th minute. I only hit 3 in a row for the first time 2 weeks ago and failed on a 3rd try at a double that day. Today I really focused on the hollow/arch/hollow swing, a big hip pop, and then a fast turnover. Never once got my wrists stuck in a bad spot on the turnover like I usually do. I’m excited! The XWODs are paying off in a big way.

Conditioning

Strapped on the 20# weight vest. Did about a 250m jog to warm up the legs.

5:00 EMOM

  • 20s Sprint @ 80% w/ vest

Took a couple of rounds to get a feel for running with that thing. Took it off for the next part.

E90S – 5 Rounds

  • 10s Sprint at 100%

My acceleration felt really good on these.

After a little break we jogged a little more than 1 mile. I finished out by doing Crossover Symmetry Plyo with the red and purple bands.

Better Already

Day 2 doing the 9am.

Warm-up

  • 10 HR Push-ups
  • 20 Air Squats
  • 20 PVC Pass-thrus
  • 10/10 Leg Swings (S-S, F-B)
  • 10 Burpees

Strength

5×5 Bench Press @ 70-80%

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×170#
  • 5×180#
  • 5×185#
  • 5×190#
  • 5×195#

Little struggle with the last set. Not sure I could have done 200#.

Conditioning

4 Rounds

  • 4×3 C2B Pull-ups
  • 3×3 Deadlifts (165#)
  • 3×2 Hang Power Cleans (165#)
  • 3 Shoulder to Overhead (165#)

Interesting twist with the sets. We could hang on to the bar from movement to movement, but couldn’t do more than the assigned number of reps per exercise at a time. I felt better in this workout than yesterday. Did all push jerks and strung them together in the last two round instead of stopping in the rack after each rep. Finished in 12:32.

Extra

  • 2×5/5 Turkish Get-ups (35# KB)

Went in for open gym around 5:30 for a row workout from NCLab.

  • 500m Moderate
  • Rest 1:00
  • 4 rounds
    • 300m Hard
    • 200m Easy
    • 100m Sprint
    • Rest 1:30
  • 500m Moderate
  • 4 rounds
    • 300m Hard
    • 200m Easy
    • 100m Sprint
    • Rest 1:30
  • 500m Moderate

That adds up to 6,300m. The most I’ve ever rowed was 5,000m in a day, which is pretty terrible when doing it for time. I reset the computer on the rower a bunch of times so I didn’t have to keep track of the rollover meters going into a new round.

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)

The hardest part might have been going slow enough during the easy pace. I was under 1:40 for all of the sprints I think and really went close to 100% on some of them. Fun little workout.

Jumped on the Air Dyne (AD6) to do a 1:00 test, but fucked it up because we started with the timers at 0:06 and I forgot to keep going up to 1:06. Still managed to rack up 34 calories even though I slowed down a ton even before stopping early at 1:00. Will try it again next week and should be able to get over 40. I was still shaking from the row actually before doing this.