Tag: V-up

Unbroken Once

Amazing weather yesterday so I got out golfing. Maybe the last round of the year. Started getting sore in my shoulders and upper back later in the day. Garage session today.

Warm-up – 3 Sets

  • 10 Ring Rows
  • 15 Air Squats
  • 200m Ski Erg

Conditioning

21-15-9

  • Back Squats (135#)
  • Ring Dips

Amazing how much slower I have to go on something like these squats now to make sure I don’t fuck anything up. I didn’t put the bar down during any set. I went 6-5-5-5, 5-5-5, and 5-4 on the ring dips, trying to keep short rests between. Finished in 5:44, which isn’t very good for any 21-15-9 workout.

Midline

4 Sets

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold

Do it unbroken he says…hahaha! I got the first round unbroken and took just over a minute rest. Set 2 was a fail after 2 tuck-ups. Of course I took some rests and finished. Increased the rest to 2 minutes and damn this is hard! Had to rest right after the v-ups in the last two sets and break up the tuck-ups as well. I was not expecting this to be so fucking nasty. Holding you feet off the ground is a game changer. Might have to start with lower reps and work up to the tens.

All Abs

Good crew showed up today.

Warm-up – 3 Sets

  • 10 Reverse Hyper (140#)
  • 10 Bar Taps

Conditioning

  • For Time
    • 3-6-9-6-3 Bar Muscle-ups
    • 7-14-21-14-7 Deadlift (135#)
  • 5:00 Rest
  • 5-10-15-10-5
    • C2B Pull-ups
    • Front Squat (135#)

I wasn’t sure how the lifts would feel, so I took my time on them. I did the muscle-ups in all sets of 3 without a problem. I did the deadlifts 7, 8-6, 9-6-6, 8-6, and 7. Like I said, just took my time on them. Finished at 7:26. My chest-to-bars felt really good, even after all of those muscle-ups. I did 9-6 on the set of 15 and unbroken on the other sets, wishing I had tried to do the 15 unbroken as well. I did the front squats in all sets of 5 and was taking a lot of rest. I wasn’t that comfortable with them and didn’t want to be straining and tweak something again. Finished in 9:22 all because of the squats.

Midline – 5 Rounds

  • 10 Floor Wipers
  • 20 Hollow Rocks
  • 10/10 Wood Choppers (20# DB)
  • 20 V-ups

A lot of volume today!

Update: After sitting on my ass to recover for a couple of hours, I decided I was going to finish cleaning the garage gym. It took me much longer than expected, probably 3+ hours. Well worth it though. I was able to improve the organization to make it easier to get at the bumper plates. I’m going to hang a couple more things up on the wall to open up some floor space as well.

Back to Sleep

I set my alarm and planned to do this workout before heading to the conference. Wasn’t happening so I did it before I head out for some Texas BBQ.

30:00 AMRAP

  • 14 Hand-release Push-ups
  • 14 V-ups
  • 28 Air Squats
  • 28 Bicycle Crunches
  • 14 Lunges
  • 14 Leg Lifts

Why 14 and 28? Because as I was picking movement, I got down to 15 lunges and that just doesn’t fly with me. I hate doing an odd number of reps on a movement that alternates sides of the body.

Kept a steady pace and picked up the pace on the air squats in the last 3 rounds. Finished 7 full rounds plus the push-ups, v-ups, squats, bicycles, and 1 lunge.

Rest day tomorrow and then I fly home Friday and hopefully will do a first attempt at 17.3 late that night.

Sunday Shoulders

Rested the last couple of days after the holiday. I was still sore from thrusters until yesterday afternoon. Met up with a few people at the gym. Did a little bottom squat hold and shoulder stretching.

Strength – Bench Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 4×185
  • 4×205
  • 4×225

Been awhile since I’ve benched.

Thruster Attack – Week 3 Workout 1

3 Sets

  • 10 Rounds
    • 20s work (35#)
    • 10s rest
  • 2:30 Rest

Did 8 each 20 seconds again for a total of 240 reps. Actually feeling easier.

Conditioning

4 Rounds

  • 50 DU
  • 10 Pull-ups
  • 16 Lunges
  • 20 Push-ups
  • 25 V-ups

I messed up after 27 dubs on both of the first two sets and then did the second 2 unbroken. Went 5-5 on pull-ups, slow lunges, 9-7-4 on push-ups, and then 3 rounds of 10-9-6 v-ups with 10-5-5-5 to finish up. Took me 15:52.

Year 5

I started CrossFit 5 years ago!!

Didn’t have candy to pass out so I hid out at the gym for a couple of hours.

Clean

  • 5x20kg
  • 3×40
  • 3×60
  • 2×75
  • 1×85
  • 1×93
  • EMOM
    • 5x1x101
    • 5x1x108
    • 5x1x115
  • Heavy Single
    • 1×120
    • 1×124
    • Clarked 128

My head is my biggest obstacle.

Clean Pull

  • 3x117kg
  • 2x3x124

Clean Deadlift

3 reps with a pause at the knee + 1 rep floating

  • 1 set @ 111kg
  • 2 sets @ 117

Pause Back Squat

3 seconds pause in the hole.

  • 2x100kg
  • 2×112
  • 3x2x121

Midline

5 Rounds

  • 20 Hollow V-ups
  • 20 Russian Twists (53# KB)

Those V-ups were terrible after round 1; had to break them up way too much. Did all of the twists unbroken and finished in 6:40.

Plank It

Don’t think I’m feeling anything from the mileage yesterday. Went to the 5:30 class.

Warm-up

5 Rounds NFT

  • 1 Wall Walk
  • 2 One-Leg Burpees
  • 3 Ring Rows
  • 4 V-ups (hollow)
  • 5 PVC Around the Worlds

Strength – Shoulder Press

  • 5×45#
  • 5×65
  • 5×95
  • 5×105
  • 5×125
  • 8×140

Class is on a new 5/3/1 cycle so it was 5+ at about 77% today. Doesn’t come close to what I should be able to do when estimating my 1 rep max. I didn’t feel like I was really warmed up for that.

Conditioning

  • 200m Run
  • 50 Wall Balls (20#, 10′)
  • 75 Burpees
  • 50 Wall Balls
  • 200m Run

I went 20-15-15 on the wall balls, then slow but non-stop burpees, and 15-15-20 wall balls. My legs would not move when I headed out on the final run. Finished at exactly 13:00. During the wall balls, I counted to 8 and then picked the ball back up. When I finished the burpees my plan was to go 15-15-10-10, but I took a couple of extra breaths after me break following the 30 reps and knocked out the final 20 unbroken..

Midline

  • Max Plank Hold (hands with straight arms)

Class was doing a full Tabata so my plan was to just hold for 4 minutes. When I passed the half way point without feeling terrible I decided to change it to a max hold and asked Michelle to keep track of my time. Made it to 5:32 for a 29 second PR! My whole body hurt after.

Mind Games

Felt a weird pinch in my upper back at several points during the night. Went to the gym around 5.

Clean

  • 5x20kg
  • 3×40
  • 3×60
  • 2×75
  • 2×85
  • 1×92
  • EMOM
    • 5x1x98
    • 5x1x104
    • 5x1x110
  • Heavy Single
    • 1×116
    • 1×120
    • 1×124
    • Clarked 127
    • Deadlift 127

Hmm, when I did the week 2 programming I guess I used the % from week 3 because I noticed after logging the workout that the loads were almost identical. Whoops! The EMOM felt easy today and the heavies felt great too. After 124 I thought I might be able to go for a PR. Then I got in my head and was out of it for 127. Stupid. I did hit 95% though, so not a bad day.

Clean Pull

  • 3x3x117kg

Clean Deadlifts

3 Segment Clean Deadlift (knee) + 1 Floating Clean Deadlift

  • 3 Sets @ 110kg

Pause Back Squat

Spend 3 seconds in the hole.

  • 3x70kg
  • 3×100
  • 3×110
  • 3x3x117

Accessory

20:00 EMOM

  • 5/5 Kroc Rows (53#)
  • 15 Hollow V-ups
  • 5 Strict HSPU
  • 2/2 Turkish Get-ups (53#)

This 3rd day of the weekly programming has seemed to be the longest, so tried to knock out the core work and accessories without screwing around.

Really need to try and squeeze in a ROMWOD tonight.

Don’t Run a 5k Like This

Didn’t want to, but did the ROMWOD late last night. My right hamstring cramped up trying to do twisted lizard on Friday night so I figured I should get some stretching in.

Last day of my sabbatical before going back to work tomorrow. Got started at the track at 10:30. Beautiful morning for a run with the temperature around 60°.

Aerobic Capacity – Lactate Threshold

10 Rounds

  • 300m (target: 24-26s/100m)
  • 200m (target: 36-38s/100m)

No rest between intervals or sets, so essentially a straight 5k with different pacing. I did pretty well on the 300s, only going over 1:18 twice with 1:19.2 over being the worst one. The last few 200s got slower as I needed the rest to recover because I was making sure to hit the 300 paces. My final 300 was the fastest one. 😀 Definitely started to feel my legs getting heavy mid way through this session. Total time was 25:20, which is a respectable 5k. Pretty sure I wouldn’t want to run a 5k like this though.

I walked 600 meters after. Completes 9 weeks of the AC programming. Hmm, no 1 mile test in week 10.

Midline

On to yesterday’s lifting session ab work when I got home.

4 Sets

  • 15 Weighted GHD Sit-ups (25# metal plate)

4 Sets

  • 20 V-ups (hollow)

I will do the 20 minute ROMWOD at some point. Can’t wait to order pizza tonight!

Hollow V-ups

Third day of week 1 of Catalyst OTM. Did some bottom squat hold with the bar on my legs before getting in the cleans. Wore my knee sleeves lifting, but no belt needed.

Clean

  • 5x20kg
  • 5×40
  • 3×60
  • 3×80
  • EMOM
    • 5x1x91kg
    • 5x1x98
  • EMOM
    • 5x1x104

Should have been 15 minutes in a row, but had to help out with class so had a 5-10 minute break.

Clean Pull

  • 3x3x111kg

Wore straps for these and the deadlifts.

Clean Deadlift

3 Segment Clean Deadlift (knee) + 1 Floating Clean Deadlift

  • 3 Sets @ 104kg

Pause Back Squat

  • 3x3x103kg

Paused 3 seconds on each rep.

Midline

Weighted Sit-ups

  • 10×40#
  • 4x10x80#

Haven’t done any of these in years probably. Way too easy on the first set so went as heavy as I could with the dumbbells available.

4 Sets

  • 20 V-ups

I started from a hollow body position and went back to hollow on every rep instead of flopping out to flat on the ground with a loss of tension. Much different!

Will get in a 20 min ROMWOD.

In Early

Got to the gym just after 10 to get in the strength lifts from the next lifting day since the workout I programmed for class didn’t have any weights involved.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 10 Reverse Hypers (210#)

Shoulder Press

  • 5×45#
  • 5×95
  • E3M
    • 10×125
    • 8×135
    • 6×145
    • 4×152.5
    • 3×160

I put on the belt after the set of 10. Was really over-extending a lot today, which is not great for my back. It was a struggle so I cut back 2.5# off the final set too.

Front Squat

  • 6×45#
  • 6×135
  • 3×205
  • 3×235
  • E2M – 7 Sets
    • 3×260

Put on the belt with 205 maybe? Felt solid. Could tell my power draining in the last few sets. Glad those lifts are done. Hopefully tomorrow I can knock out the other half of the week 4 day 1 work.

Class Warm-up

  • Ladder Footwork Drills
  • 20 PVC Passes

Gymnastics / Accessory

21:00 EMOM

  • 3 Muscle-ups
  • 12 V-ups
  • 8 Box Jumps (30″)

Felt a lot more fluid on the muscle-ups today. Slower and controlled on the v-ups so they wouldn’t aggravate my back.

Conditioning

  • 20 T2B
  • 15 HR Push-ups
  • 30 Air Squats
  • 15 HR Push-ups
  • 20 T2B
  • 15 HR Push-ups
  • 30 Air Squats
  • 15 HR Push-ups
  • 20 T2B

Nice little chipper. I put on my new-ish grips to save my hands since the lifting has really been beating them up. Did all sets of 5 on toes to bars except finished with 5 singles. Took me 8:55.

Finisher

  • 400m OH KB Carry
    • 200@70#
    • 200@53#

The seventy pounder was way too heavy!! Went inside quick and swapped it out. Still not easy. I think I should be doing something like that more often because it was a struggle, though hard to say how much all of the other work affected it I guess.

Golfing this afternoon in a cart and will do a 20 minute ROMWOD tonight and probably e-stim my back a few times too because it’s already feeling tight.