Tag: Walking Lunge

Pause Plus

Felt some fatigue in my legs when I woke up in the middle of the night. Got to CFi at 9 and warmed up with 100 walking lunges.

Back Squats

Pause Back Squats (1s in the hole) + Back Squats

  • 4+8 @ 45#
  • 2+4 @ 135#
  • 2+4 @ 225#
  • 1+2 @ 265#
  • 1+2 @ 295#
  • 1+2 @ 315#
  • 1+2 @ 325#

I had planned on working up to some heavy single pause squats, but then saw the combination at CrossFit Weightlifting and thought it looked fun to try. Definitely a new challenge doing for some regular reps after the pause squat.

Accessory

5 Sets

  • 12 JM Press (45-55-60-65-70#)
  • 12 Incline DB Bench Press (45°, 40-40-44-44-44#)

The JM presses felt easier today and I bumped up some of the sets. Not a lot of dumbbell options at the gym so I tried some kettlebells. Completely changes the incline pressing! I think the angle due to the KB ended up using the triceps a lot more and they were already smoked.

Gymnastics

  • 30s Muscle-ups
  • 1:30 Rest

I was going to try to get a set of 6 every time through. Did it in 21 seconds the first round, but then couldn’t get another 6. Did 5-5-4 the last 3 sets.

Conditioning

4 Rounds

  • 5 C&J (135#)
  • 10 T2B
  • 200m MB Run (20#)

Went unbroken the first two rounds, then single clean and jerks and 7-3 T2B the last two rounds. Finished in 9:29. Should have pushed to keep going unbroken. Been so concerned with squats lately that my mental game and conditioning has taken a hit.

On the 37th Day

IMG_5926Wasn’t as tired walking 18 yesterday, but I could feel it in my hamstrings the last 4-5 holes and feel it there a little this morning too. My HRV was up to 109 from 97, but still red. I don’t understand that at all. In for the 9am at CFi.

Warm-up

  • 100 Walking Lunges
  • Bottom Squat Hold

Strength

Back Squats

  • 20×45#
  • 8×135#
  • 8×205#
  • 8×255#
  • 8×285#
  • 8×305# (PR)

That last set made me realize the goal of 300# Super Squats is within reach. Maybe sooner than I thought.

Did a couple of C&J with 135# and 155#.

Conditioning

E2M 14:00

  • 9 Deadlifts (155#)
  • 6 Hang Power Cleans (155#)
  • 3 Push Jerks (155#)

Like a DT complex, but not. Unbroken every round in 23-25 seconds.

  • 100 Walking Lunges (50# sandbag)

Nice little finisher. Didn’t run the clock.

Ups and Downs

Was in Cleveland last night for a wedding. We got up early and made it back to my place around noon. Had pushed back Super Sunday to 1pm to give me enough time to make it home.

Warm-up

  • Crossover Symmetry Activation
  • 1,000m Row
  • Bottom Squat Hold

Strength + Explosive

  • 2 Front Squats + 5 Back Squats
  • Rest 30s
  • 1 Broad Jump
  • Rest ~2:00

Went 45-135-185-225-255-280-300# for a 5# PR. Felt really good squatting. Didn’t pull out the tape measure for the jumps so no idea how far they were.

Conditioning

“Fran”
21-15-9

  • Thrusters (95#)
  • Pull-ups

I pretty much called it in on this one during the first set of pull-ups when I broke it up to 11-10. Barely any sleep, 4 hours in the car, and just wasn’t feeling great this morning. I really fell apart going 5-5-5 on the 15 thrusters with way too much rest between picking the bar back up. Then 9-6 pull-ups and unbroken 9s to finish in 4:44. Not even close to my 3:30 best. Rested while second group went.

At an easy pace…

  • 1 Mile Run
  • 100 Walking Lunges
  • 1 Mile Run

It took 25:10 with some walking around in the gym during the transitions in and out of lunging. First mile was about 8:55 and second one was about 9:35 (I had RunKeeper going the whole time). Nobody else ran the second mile with me, but I made myself do it since I didn’t push on Fran. I need the extra running anyway.

She Always Gets Me

Up early again, but slept pretty well and was in bed early. Boy was I wrong about “Annie” not affecting my abs this time around. I should have known better. She always gets me! My core is sore pretty much from top to bottom, with the top and bottom being a lot more sore than the middle. Might have a little to do with the max plank from yesterday too, but probably a lot to do with not being used to anchored sit-ups when we do butterflied legs all the time.

Warmed up with 100 walking lunges and out to the garage around 7.

Coffee Squats

Pause Front Squats (3s in the hole)

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 3×255#
  • E30S 4:00 – 1×275#

The every 30 second work was harder than Super Squats. No question about it. After a couple of reps the breathing was heavy and there really isn’t enough recovery time for the breathing to slow once it gets going. That final rep was the most I’ve had to grind any rep since starting this Squat Every Day “plan” (I’m pretty much wingin’ it and making shit up as I go). I’m not sure I could have gone another 30 seconds for a next rep so glad I picked 4 instead of 5 minutes. I didn’t put the belt on until the singles today. Day 33 complete!

Was supposed to golf but it was raining all morning and chilly. That does not add up to Nick being on the golf course. Warmed up later and was perfect for a run. Went an easy 3.1 miles in 30:06.

Busted Knee Caps

Ahh, Tuesday mornings I get to relax a little when I wake up since we squat in CrossFit class. Thought I really do enjoy getting straight to the squat rack after I drink my protein.

Warm-up

  • Crossover Symmetry Activation
  • 100 Walking Lunges
  • Bottom Squat Hold

Strength

Pause Back Squats (3s in the hole)

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×225#
  • 3×255#
  • 3×275#
  • 3×295#
  • 1×315#
  • 1×325#

I had planned the triples to 295#. Felt good, so went for a couple of singles. Some days you have to roll with it.

Gymnastics

E30S 5:00 (alt)

  • 3 MU
  • 2 MU

I knew I wouldn’t be able to go with 3s all the way so this seemed right to try. I almost called it quits after 4 minutes because I was dying. Fought for the 3rd rep in that 9th set. Took a few extra seconds before starting the final set of 2, but missed the last rep! 24 muscle-ups in under 5 minutes though. Volume is increasing.

Conditioning

10:00 AMRAP

  • 8 Deadlifts (95#)
  • 4 Curtis P (95#)
  • 8 HR Push-ups

I coasted through this morning. In the second round when I went to take the deadlifts into the first squat clean not really sure what the fuck I was doing, but I pulled the bar in to my legs and smashed myself right under both knee caps. Hurt like a mother fucker! I actually had to walk away and shake it off. I dropped every Curtis P today. Finished 5 rounds plus 8 deadlifts, and 1 Curtis P.

Did Crossover Symmetry Iron Scap and headed home.

5 Seconds Can Be A Long Time

Surprisingly I didn’t sleep very well last night. I figured being out in the sun would have me so wore out I’d sleep like a baby. I used the A/C in my room for the first time of the year too, so maybe that was it, but otherwise I would have been miserable hot.

Got to the gym a little after 9. Warmed up with 100 walking lunges and some bottom squat hold.

Squat Every Day

Jumping Back Squats

  • 10×45#
  • 5×75#
  • 5×95#
  • 5×115#
  • 5×135#

Pause Back Squats (5s in the hole)

  • 4×185#
  • 4×225#
  • 4×245#
  • 4×265#
  • 2×285#
  • 2×295#

Five seconds is a long time down there. Was starting to round on that final rep so it was a good stopping point. Makes 27 days. I wore the best starting at 245#.

Did an easy 800m run to start 10am class.

Conditioning

Partner Chipper

  • 200 Wall Balls (20#, 10′)
  • 150 American KBS (53#)
  • 100 Power Cleans (95#)
  • 50 Pull-ups

Teamed up with Bryan. We did sets of 20 wall balls, 15 swings, 5 cleans, and 5 pull-ups. The pull-ups sucked with no grip left and so much sweat dripping down on to the hands. Thought I might rip. We finished in 17:54.

Midline

3 Sets

  • 10 GHD MB Pass (14#)

Pretty simple.

Accessory

3 Sets

  • 15 Reverse Hypers (210#)

Two Dozen

Pretty early to bed again last night, was up by 7, and in the garage by 7:30. Warmed up with 50 walking lunges.

Coffee Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×225#
  • 6:00 EMOM
    • 4x3x255#
    • 2x3x265#

Wanted to kind of take it “easy” today, but usually an EMOM like this is anything but easy. I was going to use 255# the whole way, but when I got done with the 4th set I went straight for the 5# plates and threw them on. Maybe not the best idea because in that 5th set I felt a pull in my upper back from holding the rack position. Same area that I tweaked a couple of weeks ago. Took a couple of hours before I really felt it last time, so will see how it feels this afternoon.

24 days of squats…check!

Lunge University

  • 200 Weighted Walking Lunges (20# vest)

Relaxed pace since my heart rate was already up from the EMOM work. Finished in 9:29.

IMG_5894

Damn I look like death in that picture. Can you tell I just rolled out of bed? Done by 8am. How did you start your day?

Was able to get tennis stadium tickets for all 3 days of the CrossFit Games when they went on sale today. So excited!!

Got to the gym at 6pm. Hit Crossover Symmetry Activation and then jumped on the rower.

Conditioning

8 Rounds

  • 1:30 Row @ 1:48-1:50/500m
  • 1:00 Rest

Meter counts were 412-413-414-415-415-414-413-413. Not hard, just putting in work.

No B.S. Bench Press

Cycle 2 Week 2

  • 10×45#
  • 4×135#
  • 4×165#
  • 4×195#
  • 6x4x215#

Feeling solid. I cycled my reps pretty quickly.

Weightlifting

I did some warm-up with the empty bar.

Power Clean + Hang Power Clean

  • 3×1 50kg
  • 60kg
  • 70kg

Clean + Hang Clean

  • 2×1 80kg
  • 2×1 90kg
  • 2×1 95kg
  • 100kg

Started squatting all of these. Got rough at 95+.

Push Press

  • 5×135#
  • 5×155#
  • 5×175#
  • 5×185#
  • 5×195#

Felt brutal. Looked back and I did the same working sets back in January. Here I thought that might be a PR for a set of 5. I would have gone 5# heavier! 🙂 Finished up with Crossover Symmetry Plyometric.

Almost Back

Third night in a row I was in bed by 10. That’s some kind of record. My HRV shot up from 85 to 111 though; that’s how you recover! In for the 9am class at CFi.

Warm-up

  • Crossover Symmetry Activation
  • 100 Walking Lunges
  • Bottom Squat Hold
  • Zombie Kicks
  • Squat Broad Jumps

Strength

Back Squat

  • 20×45#
  • 8×135#
  • 6×185#
  • 4×225#
  • 3×265#
  • 2×295#
  • 2×315#
  • 2×325#
  • 2×335#

We did 5 push-ups after each set of squats, though I forgot to do them after the empty bar set, so it was 40 total. I’ve done 340# for a triple, so nearly back to normal loads. Positioning felt solid through every lift. I’d say I’m actually in a better place with my squats than I ever have been before. I’m paying a lot of attention to quality reps and it’s paying off. That was day 23 of squatting every day.

2014-05-05-back-squat-potentials

Conditioning

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

We did this one exactly 3 months ago when it took me 9:34. Today I shortened up my rest between movements and pushed through. Everything unbroken with a steady pace. Sit-ups still pretty slow. Finished in 9:05 for a 29 second improvement.

Midline

Weighted Planks

  • 4 sets 45s (55#)
  • 1 set 1:00 (55#)

So much sweat!

Lunge University

  • 150 Weighted Lunges (33#)

Threw an empty women’s bar on my back and knocked them out without stopping. Finished in 6:50.

Did Crossover Symmetry Iron Scap and called it a day.

Back Over 3

Convinced Kevin to squat with me at CFi this morning. I had to bribe him with Nutella donuts and coffee.

I warmed up with 50 walking lunges.

Coffee Squats

Jumping Back Squats

  • 10×45#
  • 5×75#
  • 5×95#
  • 5×115#
  • 5×135#

Fun way to warm-up.

Back Squats

  • 3×185#
  • 3×225#
  • 3×255#
  • 3×285#
  • 3×305#
  • 3×315#

First time I’ve had 300+ on the bar in over 3 months. Felt pretty good.

Weather is so nice that almost nobody showed up for class today. Must be doing yard work and other fun activities. I did Crossover Symmetry Activation to get my shoulders ready.

Weightlifting

  • 5 Hang Muscle Snatches (45#)
  • 5 Snatch Presses (45#)
  • 5 OHS (45#)

Power Snatch + Hang Power Snatch + OHS

  • 75#
  • 75#
  • 95#
  • 95#
  • 115#
  • 115#
  • 135#
  • 135#
  • 155#

Used straps after 95# to save my grip some. Hang snatches felt weird today.

Conditioning

600-400-200m

  • Row
  • Run

Pulled the rowers outside to soak up some extra vitamin D. Not a crazy pace, but got the heart rate up and worked up a nice sweat. Didn’t even run a clock, which was relaxing.

Did Crossover Symmetry Iron Scap and headed home. Going out to golf my first holes of the year this afternoon.

Lunge Sandwich

Squat day 17. Here we go. Warmed up with 100 walking lunges that took 3:58.

Coffee Squats

Front Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 6:00 EMOM
    • 2x5x225#
    • 2x3x255#
    • 2x2x275#

That was a good one. Originally I was going to use 285# for the doubles at the end but the triples were feeling rough with 255 and I wanted to be able to keep good positioning.

Strapped on the 20# weight vest and did 200 more walking lunges at a relaxed pace. Took me 9:14 but still got me sweating.

Wednesday night, so off to CFi in the evening. Warmed up with Crossover Symmetry Activation and then did this little number…

3 Rounds NFT

  • 75 DU
  • 10 Reverse Hypers (260#)
  • 5 Back Extensions (15#, 51X3 tempo)

Did the first two rounds of dubs unbroken and then got 49 in the last round. Those tempo back extensions create such a pump in my low back.

No B.S. Bench Press

Starting a second cycle of the program. Alex and Bryan are joining us this time around.

  • 10×45#
  • 5×135#
  • 5×185#
  • 5x5x205#
  • AMRAP 205# (12)

Starting up 10# over the base number from the previous cycle. It the AMRAP that’s 2 reps more than I got with the 195# last cycle. Excited to see how the extra accessory work I’m adding on Sundays helps out.

Weightlifting

Snatch Balance

  • 5x20kg
  • 2x3x40kg
  • 2x3x50kg

Bringing the weight back down doesn’t feel very good on my shoulders so probably won’t be doing that for snatch work again anytime soon.

Clean Pull + Clean + Push Jerk + Split Jerk

  • 60kg
  • 70kg
  • 80kg
  • 90kg
  • 3×1 100kg

The push jerk was an interesting twist in this complex and so was bringing it back down to the rack for the split jerk. No misses.

Finished up with Crossover Symmetry Iron Scap.