Tag: Turkish Get-up

I Should Be Taking A Rest Day

After doubles on Saturday and Sunday and a tough WOD yesterday, I should have taken today off. I saw the WOD though and know I can use extra pull-up work, love box jumps, and rarely get to do GHD sit-ups. So there I was at 9am ready to get my sweat on. Gayle said she was kind of taking it easy on us with the WOD today and it was like an active recovery day. HA HA! I don’t remember working so hard on an active recovery day.

Warm-up

3 Rounds

  • 1m DU
  • 3 Turkish Get-ups (25# KB, each side)

I went light for all 3 rounds because I’m having some issues in my right hand. I can really feel it after doing shoulder to overhead movements like all of the thrusters yesterday. I need to give it a few days rest.

WOD

3 Rounds

  • 30 Pull-ups
  • 30 GHD Sit-ups
  • 30 Box Jumps (24′)

We had the option of doing 50 Sit-ups or 30 on the GHD, so I went with the GHD. Gayle mentioned Rx for the box jumps was 30′, but I went with 24′ so I could rebound them and keep a higher intensity. Finished in 15:59. I really tried to push myself more in the pull-ups with shorter rest periods and some bigger sets as I got tired, but still ended up down to 3 at a time. That’s a lot of GHD sit-ups in a WOD especially when the sets are that big.

Finisher

  • 600m Weighted Run (20# MB)

Didn’t do it fast, but got it done. I’m definitely taking tomorrow off and will maybe get out for a round of golf.

Burning the Shoulders

Glutes and low back are a bit sore from yesterday’s thrashing of them. Went in at 9am today.

Warm-up

  • 500m Row
  • 30 Sit-ups
  • 30 Supermans
  • 5×2 Turkish Get-ups (1 each side)

I went up in weight for each set of Turkish Get-ups, using 25#, 35#, 40#, 44#, and 50#. The first 4 were using a KB and the last using a DB.

Strength

5×5 Shoulder Press, 2m Rest between sets

  • 10 @ 45#
  • 5 @ 95#
  • 5 @ 115#
  • 5 @ 125#
  • 5 @ 135#
  • 4 @ 140#
  • 3 @ 140#

I was able to do 140# for 5 reps back at Survival Fitness when we last did a 5×5, so I bumped up my 2nd and 3rd sets to 115# and 125# today. I had the 5th rep on my first attempt at 140#, but lost concentration and stopped at the bottom, so I lost all momentum. Took a short rest and came back at it again for 3 reps.

WOD

  • 21-15-9 C2B Pull-ups
  • 21-15-9 HSPU
  • 100 DUs

The WOD actually called for deficit HSPUs on 35# plates, but there’s no way I could handle that for 45 reps, so I went with standard ones and those were hard enough. My time was 16:58. Not great, but I kept plugging away at all the reps. I need to improve my DUs when I’m tired. Shoulders are fried after this one.

Destroyed

I didn’t get a chance to post this yesterday because the Internet wasn’t working at all in the place I’m staying…

My hamstrings and inner thighs are really feeling those 100 back squats.. Went in for the 9am.

Warm-up

  • 400m Run
  • 50 feet of Burpee Broad Jumps
  • 2 Rounds with 1 minute rest between
    • 10 Straight plate raises
    • 10 45 degree plate raises
    • 10 Bent plate raises (palms down)
    • 10 Bent 45 degree plate raises
    • 10 Bent plate raises and curl (palms up)
  • 3×3 Turkish Get-ups (35# KB, each side)

I used 5# plates for all of the raises, which doesn’t sound like much, but gives a great burn.

Strength

4 Rounds

  • 3 Dead Hang Pull-ups
  • 5 C2B Pull-ups
  • 7 Kipping Pull-ups
  • 2m Rest

The goal was not to come off the bar when doing it Rx, which I was able to do for the first two rounds. Then in the 3rd round I had to drop after the C2B pull-ups, and had to drop a few times in the last round. I was fried and it’s not worth a hand rip.

WOD

  • 10->1 HSPUs
  • 10->1 Ring Dips
  • 30 DUs

I kipped all of the HSPUs and had to split the sets up a lot, but never had to use an AbMat for depth assistance. All ring dips were kipping and broken up as well. Lot’s of breaks on both the HSPU and ring dips because my arms are weak and I didn’t want to hit the point of failure! Rx was unbroken for the DUs, but that would have taken me forever. I did get 30 unbroken in 2 of the rounds I believe, but other than that I just did 30 total each round. My time was 24:24.

Gayle, the owner and trainer who has qualified for Regionals the last two years, worked out next to me and crushed the WOD in 13 or 14 minutes, easily doing her DUs unbroken and only breaking up a few of the other sets. It just goes to show how much better someone elite is!

I felt terrible after the class. This had to be the toughest upper body CrossFit class I’ve completed. I was absolutely destroyed and didn’t feel well as soon as I got done with the workout. I’ve had times where I felt bad for an hour or two, but not the entire day. I wish I was exaggerating, but I felt so bad I was in bed all day and took a sick day from work. I was a little concerned I actually had Rhabdo, but I seem ok today.

Coming off a Cold

I started coming down with something on Wednesday night and yesterday was spent mostly in the napping position. Felt better and better today as the hours passed. Still somewhat tired, but went in to the 4:15pm and then stayed after a bit during open gym.

Warm-up

  • 30-20-10 Air Squats
  • 15-20-5 Burpees

WOD

  • 400m Run
  • 20 Turkish Get-ups (35# KB)
  • 40 Plyo Lunges
  • 400m Run
  • 14 Turkish Get-ups (35# KB)
  • 30 Plyo Lunges
  • 400m Run
  • 10 Turkish Get-ups (35# KB)
  • 20 Plyo Lunges
  • 400m Run
  • 6 Turkish Get-ups (35# KB)
  • 10 Plyo Lunges

My running was pretty terrible today due to being a little rundown, but I can fly through the Turkish get-ups so I made up some time there. Finished in 18:35.

Finisher

5 Sets

  • 10 Ring Dips
  • 2m Rest

Did each round unbroken.

Open Gym

6:00 EMOTM

  • 3 OHS (75#)
  • 20 DUs

I was going to go for 10 minutes but could feel myself getting tired and didn’t want to overdo it with this cold. I also did a few bar muscle-ups, which is pretty good after all of those dips. I don’t think I’ve ever done more than 1 in a day before, but I always try to do them after a WOD.

Sliced Open

This morning I went to the Doctor to get a couple of sebaceous cysts removed. My head is pretty sore and I’m on some Vicodin for the pain. I can’t use any water on the 2 stitched areas for 3 days and no soap/shampoo until I go back next week to get the stitches removed. Should be interesting with working out. I already sweated a ton today. I could get pretty rank in a few days.

After resting a bit at home I went to the first Olympic Lifting class at Survival Fitness held at 6pm and then stayed after for the 7pm class. In the OLY class we worked on drilling the snatch. I’ve really been looking forward to this because I know I can use a lot of work on my technique, which is holding me back from making big gains in my numbers.

Warm-up

4 Rounds

  • 15s Zombie Kicks
  • 15s Bottom Squat Hold
  • 15s Plank
  • 15s Jumping Jacks

Some of us were already pretty warm from the OLY class.

Strength

5×5 Clean High Pull

I assumed it was a 5×3 because we just did 5×5 last week. Didn’t actually read the board until before my last round. So my first 4 rounds were all 3 reps. I did 135#, 155#, 165#, 175#, and 185#.

WOD

  • 50 Russian KBS (53# KB)
  • 21-15-9
    • Dead Hang Pull-ups
    • Turkish Get-ups (30# DB)
  • 50 Wall Balls (20# MB, 10′ target)

I didn’t think this would work up so much of a sweat, but I was soaked at the end. I finished in 17:30, which was the best time of the day. I’m glad my head didn’t really hold me back. The pull-ups were the worst part of this. I was pretty much doing one at a time the entire way so that I didn’t have to tax my arms on the descending portion of the pull-up. As soon as I got my chin over the bar I let go and dropped to the ground.

Overtraining

I went to the 9am class this morning, feeling kind of blah.

Warm-up

Tabata Mash-up

  • Mountain Climbers
  • Star Jumps

Strength

1RM Shoulder Press

Last week I set a new PR at 145# and even got it for 3 reps, so I was shooting for 155# on one rep today. I started out with 10 reps at 45# and 5 reps at 95# to get warm. Not sure what I was thinking next, but I went right to 135#. I nailed that, then 140#, and 145#. First attempt at 150# hit a spot about half way and died. I gave myself a few minutes to rest and made one last attempt before our allotted 15 minutes were up. It wasn’t pretty and I could immediately feel my back tighten up after, but I got 150# for a new PR. Expecting 155# was probably a bit much with the upper body work I’ve done this week already.

WOD

  • 100 HR Burpees

The WOD didn’t call for the hand release, but I wanted the practice, so made them harder. Finished in 6:48. That’s only 4 seconds slower than my 100 regular burpee time from a month ago, so I guess it’s not as bad as I thought.

My burpees have been getting slower over the last few weeks, when I seemed to really be getting good at them for a while. One of these days I may have to video myself to see if I notice anything.

Finisher

  • 50 Turkish Get-ups (35# KB)

I remembered we had done this not too long ago (turns out it has been a month and a half) and I could have sworn the Rx was 40# back then and I know that I dropped down from that, which would have been the 35# I used. Well, Rx back then and today was 35#, so I should have used 30# again. No wonder my time sucked so bad! Today it took me 11:49 and when I did it with 30# my time was 8:22. That’s a big difference in time for only 5#, but I could really feel the instability in my shoulders today after a few reps on an arm and I had to break down into some sets of 3 at the end and even rest a bit. Before I stuck to sets of 5 on each side and never stopped to rest.

I can feel the effects of hard training on my body today, so I’m glad I had already decided to rest pretty much the rest of the week. Tomorrow I hope to get out and walk a round a golf, Friday I’ll go in to the gym and do some rowing, and then Saturday is hopefully another golf day with a massage. No more WODs until the competition on Sunday. This old body needs to recover!

Waiter’s Walk

Feeling good this morning even though I only got about 6-6.5 hours of sleep last night. Went to the 9am class.

Strength

5 Sets

  • 3 Deadlifts
  • 2m Rest

Warmed up with 10 at 135# and 5 at 185#. For my working sets I used 225#, 255#, 285#, 310#, and 330#. The last set actually went up really easy. Matt was yelling at me to be explosive, which really helped, because I often get too slow in my deadlift. The lifts really felt great and my back didn’t act up at all.

Accessory

3 Sets

  • Kroc Rows
  • 2m Rest

For the first two sets we did 12 reps on each arm and then went to failure on the last set. I used 62#, 71#, and 80# KBs for the sets. On the failure set I got 14 with my right arm and 15 with the left.

WOD

450m Sandbag Waiter’s Walk

Instructions: Get the sandbag overhead so it’s only supported by the arms. Do not rest it on your head or shoulders. We used two hands because the sandbags are pretty heavy and awkward. Every 10 steps, drop the bag down from overhead and perform a sandbag burpee.

I loved this one because I need to build up my shoulder stability strength for things like the OHS and having long strides is a big advantage. I crushed it, finishing in 6:44.

Midline

25 Turkish Get-ups (for quality)

I grabbed the 44# KB, but after one rep I could tell my shoulders weren’t going to be able to handle it. They were absolutely wrecked from doing OHS last night and the waiter’s walk in the WOD. I dropped down to a 40# KB, which was still challenging.

Finisher

I stayed after class since Matt was doing a 1-on-1 with a client. Loaded up the prowler and did some pulling. First I did about 50m with 135# and then I did a 150m loop in the parking lot with 180# loaded on. I had to take 3 breaks while doing that loop. You wouldn’t think it would do much for conditioning, but I was breathing pretty heavy when I got done.

Squat and Squat Some More

Today I was sore from the combination of thrusters on Saturday and wall balls yesterday. Also sore from yesterday’s ring dips. Just sore enough in those areas to know something is working. I walked 18 holes of golf this morning and then went to the 7pm class.

Strength

5 sets

  • 5 Back Squats
  • 2m Rest

Warmed up with a set of 8 using just the bar. My working sets were:

  • 135#
  • 165#
  • 185#
  • 210#
  • 220#

No failures on any of the reps, but I need to get better at consistent weight increases. That was pretty wild. I haven’t done a 1RM since the end of March, which was 240#, so the next time we do that I’ll knock it out of the park.

Accessory

3 sets

  • 12 Bulgarian Split Squats (each leg)

For the first set we didn’t use any weight. I used a 35# KB for the second set and a 48# KB for the third set. I’m not sure why we didn’t hold 2 DBs for these.

WOD

7:00 AMRAP

  • Turkish Get-up (first half, the get-up part only)
  • 3 1-Arm Snatches
  • 3 1-Arm OHS
  • Turkish Get-up (second half, the get down part only)

Each time through the series is one rep and you must alternate arms after each rep. I used a 35# DB and completed 13 reps. The 1-Arm OHS may be one of the oddest movements I’ve done in a WOD. The balance seems impossible unless you get a super wide stance. I kept getting up on my toes at points and it was a struggle to get proper depth.

Finisher

10 Prowler Sprints

The prowler was loaded with two 45# plates and we used the heavier (wooden) one. Each sprint was about 25 yards one way with the high handles and then 25 yards back with the low handles. For the last couple of sprints it was only Michelle and I, so very little rest.

Lots of squatting today, which I need. I’m excited to see Matt is serious about putting a dedicated strength section into weekday classes. I’ve been getting stronger, but not at the pace I was seeing over the 3 months when I was out in Phoenix last winter.

Kettlebells and Prowlers

Still a bit sore in my legs from death by wall balls, but I think working out yesterday really helped to speed up the recovery process. I got up and went in for the 9am class today since I have an adjustment and massage at the chiropractor later today.

Warm-up

We partnered up and switch back and forth between some KB work and ab stuff.

When doing ab work we rotated between the following movements and kept going until our partner was finished with their KB reps.

  • AbMat Sit-ups
  • Mountain Climbers
  • Plank

While working with the KB, we did 20 reps of a movement before switching with our partner.

  • Russian KBS
  • Power KBS
  • KBS
  • Right arm Russian KBS
  • Left arm Russian KBS
  • Right arm KB Snatch
  • Left arm KB Snatch

Then on our own we did 10 Quarter Get-ups on each side and a couple of Turkish Get-ups an each side to warm-up. I used a 35# KB for all of this.

WOD

50 Turkish Get-ups (30# KB)

The Rx for men was 35# and Matt made it sound pretty tough, so I went down to the 30#. Doing 5 per side at a time I was able to keep a good flow and knock out the WOD in 8:22. I should have went with a 33# or 35# KB.

Finisher

We formed two lines and started doing prowler work, going from line to the other. Each prowler was loaded with a couple of 45# plates, but since I was the only guy in class today, I got to load on extra. I’m not sure how many rounds I got it, but it was probably 5 or more.

  • Prowler Suicide (140# load) – 10 yard high push and low push back, 20 yard high push and low push back
  • Prowler Walk and Sprint (135# load) – Walk with high hand position for 25 yards, low position sprint back

I don’t know why, bit I like the prowler work. A lot of people get physically sick (or close to it) from the prowler. Really good work for the legs.

Small WODs Add Up to a Big WOD

Yesterday I got out for a 2 mile trip on the kayak and then walked 9 holes of golf with Dad. I’m sore, but not feeling fatigued.

Warm-up

  • 10 Turkish Get-ups (45# DB)
  • 3 rounds
    • 1m Plank
    • 1m DUs
    • 1m Side Planks (30s each side)
    • 1m Rest

The 45# seems to be about my limit for Turkish Get-ups. I can get through them, but it takes every bit of concentration to keep the weight steady over me. My DUs sucked again today.

WOD

7:00 AMRAP

  • Man Makers (45# DBs)

Rest for 2 minutes.

5:00 AMRAP

  • 10 Pistols
  • 10 Chair Dips

Rest for 2 minutes.

5:00 AMRAP

  • 5 Floor Wipers (45# DBs)
  • 5 Burpees

I was able to do 19 man makers, 4 rounds plus 10 pistols and 8 chair dips, and 4 rounds plus 5 floor wipers and 2 burpees in the AMRAPs. Before starting I figured 25 make makers and 5 rounds in each of the 5 minute AMRAPs would be good numbers to shoot for. Great work on a lot of areas.

Finisher

Every other minute for 10 minutes

  • 4 HSPUs

I did these all strict without any additional head support (usually AbMats if needed). Doing 5 reps would have been a challenge, so I’ll have to give that a try if I ever do this again.