Tag: Wall Ball

Keep It Simple

Still pretty sore from Saturday’s back squats and GHD sit-ups. In for the 9am class.

Warm-up

  • 10/10 Leg Swings (F-B, S-S)
  • 20 PVC Pass-thrus
  • 20 Air Squats w/ pause
  • :30/:30 Lunge Stretch
  • :45/:45 Couch Stretch

Strength

5×5 Back Squats @ 70-80%

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 5×250#
  • 5×255#
  • 5×260#
  • 5×270#

All sets in the range today, even based on my old 340# back squat. Well shy of my 5RM of 305#, but the total for the 5 working sets smashes the day I did that by 75#, plus I did 135# and 205# today warming up. More work done = progress!

2014-02-17-5x5-back-squats

Conditioning

12:00 AMRAP

  • 10 Wall Balls (20#, 10′)
  • 5 Burpees

Finished 13 rounds plus 1 wall ball. The wall balls weren’t really a problem, but the burpees slowed down a lot again. Was able to hold a pretty good pace trough the entire workout.

Did a little mobility and worked on my kip.

Shoulder to Overhead Volume

Almost stayed in bed this morning. I woke up in the middle of the night with sore hands from the rowing and was a little beat. But I hauled my ass in for the 9am to get it done.

Warm-up

  • 20/20 Arm Circles (10 forward, 10 back)
  • 20 Behind the Neck Band Pull Downs
  • 20 Diagonal PVC Pass-thrus
  • 15 HR Push-ups

Strength

Shoulder Press 5×1 @90%+

  • 10×45#
  • 5×95#
  • 3×115#
  • 1×130#
  • 1×135#
  • 1×140#
  • 1×145#
  • 1×150#

Scaling all of my lifts back to make attempts. Hopefully the strength will come back soon.

Accessory

20:00 EMOM

  • Odds: 30s Hollow Rocks
  • Evens: 10 Push Jerks (115#)

I was shaking in the first round of hollow rocks, but hung on and made it through every round without taking any breaks. That gymnastics class is paying off big time. The push jerks were easier than I expected. Was able to go unbroken every round in 15 seconds.

Rest 3:00, then…

Conditioning

7:00

  • 4 Wall Balls every 15s (10′, 20# MB)

We choose from 3-5 to do. 4 was tough and I’m not sure I would have made it with 5. I didn’t drop the ball at all; rested it between my chest and the wall. Total of 112 wall balls.

Rest 1:00, then…

1:00 AMRAP

  • Burpees

Had 10 with 25 seconds left and then put the pedal to the metal to get a total of 19, just a split second shy of getting #20 under the buzzer.

I didn’t realize how much shoulder to overhead work that was.

I Love Parter WODs!

Went to the 10am class. Was going to rest today, but now I can rest on Super Bowl Sunday or at least just do active recovery on the Air Dyne.

Warm-up

  • PVC Burgener Warm-up
  • 4 Rounds
    • 20s Bottom Squat Hold
    • 10s Rest
    • 20s Jumping Jacks
    • 10s Rest
    • 20s Zombie Kicks
    • 10s Rest

Conditioning

3 Rounds
With a partner, one person working at a time, split up reps however you want.

  • 75 Wall Balls (10′, 20# MB)
  • 50 American KBS (71# KB)
  • 25 Burpee Box Jumps (24″)

We did our wall balls in sets of 15, KBS in sets of 10, and burpee box jumps in sets of 5 the entire way. Everything unbroken and finished in exactly 20:00. Those sets were perfect for not redlining and I had enough juice in the tank to push the throttle on my last 3 sets of burpee box jumps. I was dying after that last push, but other than that it wasn’t too bad during the workout.

Sluggish Sunday

I hit up Survival Fitness at 5pm for 2 hours of open gym. Needed to get back at it.

Warm-up

3:00 Air Dyne

OLY

Snatch Work

  • 45# Position Drills
  • 2 x 3 @ 95# Power Snatch
  • 3 @ 115# Power Snatch
  • 3 x 3 @ 115# 3-Position Halting Snatch Deadlift
  • 2 x 3 @ 135# 3-Position Halting Snatch Deadlift
  • 3 x 3 @ 75# High Hang Power Snatch w/ no dip
  • 2 x 3 @ 85# High Hang Power Snatch w/ no dip

I was getting light-headed from the 95# power snatch triples, so decided right there not to push things and try to go heavy. Probably a good idea anyway after being away from the lifts for a week. Felt pretty good hitting the power position on the halting deadlifts.

Split Jerks

  • 2 @ 160#
  • 2 @ 185#
  • 2 x 1 @ 200#
  • 1 @ 210#
  • 1 @ 225#
  • 1 @ 255# (PR)
  • F @ 260#

I didn’t have plans to jerk, but Alex was doing them, so I jumped in with him. I haven’t tried to go heavy in a really long time. After 225# felt good I decided to go for a PR. Had a little press out on the left arm. Didn’t drop under 260# enough and my arms were bent so didn’t have it locked out.

Misc

3 Sets NFT

  • 5/5 KB OHS (53# KB)

Really need to hammer the mobility to make these easier and I think it’ll help my snatches a lot.

3 Rounds NFT (Back to back, but rest some between rounds)

  • 15 Pull-ups
  • 15 Wall Balls (10′, 20# MB)

Lost my rhythm on the pull-ups in the 2nd round but didn’t come off the bar, so was able to get all 3 rounds done without breaking up the pull-ups.

Even though I didn’t feel that great, turned out to be a pretty good training session. Solid position work on the snatches and a split jerk PR.

Loving the Squats

Chest, shoulders and back are sore from yesterday. In at 10am again though.

Warm-up

  • 5:00 Air Dyne
  • PVC Pass-thrus

OLY

Snatch day!

Did a few passes through the positions with an empty bar to warm-up.

E2M

  • Snatch
  • Hang Snatch
  • High Hang Snatch

95-105-115-125-135-140

Didn’t miss any, but the high hang snatch with 140# was pretty sketchy and required a few steps to save. PR for the high hang in this complex!

EMOM

  • 1 Snatch

145-150-155-160-165, all makes.

E2M

  • 1 Snatch

Started to run into trouble here. 170 – F, 170, 175 – F, 175 – F, 175. I wasn’t pulling the bar back enough and locking out good.

Strength

Back Squats

  • 10 x 45#
  • 5 x 135#
  • 5 x 225#
  • 5 x 255#
  • 5 x 275#
  • 5 x 295#
  • 10 x 185#

Got into that happy place of almost passing out with 275 and 295#, bit that’s a 5RM PR.

Shoulder Press

  • 5 x 45#
  • 5 x 95#
  • 5 x 105#
  • 5 x 115#
  • 5 x 125#
  • 5 x 130#
  • 3 x 135#

So weak up top.

WOD

3 Rounds

  • 10 Burpees
  • 20 Wall Balls (10′ target, 20# MB)

Everything unbroken for a time of 4:18. Last round of wall balls sucked after back squats.

Finisher

6 Rounds

  • 45m Sled “Sprint” (225# load + 25# sled)
  • Rest 1-2m

Fun! Good way to finish off the long session, going into a rest day.

United Barbell CrossFit Soma

Went to a box called United Barbell / CrossFit Soma here in San Francisco at 7am.

Warm-up

2x
250m Row
Roll out low back

10/10 leg swings
Wide hip grinders
20 mountain climbers
Partner up
– bottom squat hold
– 2 slinkies & 5 good mornings (empty bar)

Strength

Sumo Deadlifts
12×1

Started at 115#, worked up and did the 12 singles at 325#. First time doing the sumo variant with a barbell and it’s a completely different feel.

WOD

18-15-12-9-6-3
– Wall Balls
– Knees to Elbows

We were partnered up and I had to wait after each movement for the other guy to finish or it would have been much faster than 8:09.

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.

Squat Every Damn Day

Before heading out to CrossFit at the box I lifted a little in the garage. Did a quick 3:00 on the Air Dyne to get the blood pumping.

Front Squats

  • 10 @ 45#
  • 5 @ 95#
  • 5 @ 135#
  • 3 @ 185#
  • 3 @ 215#
  • 1 @ 235#
  • 1 @ 255#
  • 1 @ 275#
  • 1 @ 285#
  • 1 @ 295#
  • 1 @ 305# (PR)
  • 3×3 @ 215#

Back-to-back PRs with squats, back and front. Excited my squats are back!

Headed over to Survival Fitness for the 5pm…

Olympic Lifting

15:00

  • Work up to a MAX muscle clean & push jerk for the day

We started with a PVC and worked our way up to a MAX muscle clean and push jerk for the day. This also served as our warm-up. I got up to 175# and stopped there because the clean was a struggle to get up the last bit without dropping under it. Felt like I was hitting higher on my legs just due to my snatch work.

Gymnastics

12:00 time cap, NFT but keep moving

  • 15s L-sit/L-hang
  • 1->10 Strict Ring Dips

I finished with about 10 seconds left.

WOD

10:00 AMRAP

  • Buy-in: 50 American KB Swing (53# KB)
  • 15 Wall Balls (20# MB, 11′ target)
  • 30 DU

I went extra today and threw up to 11′ since we have to in the competition on Sunday. Good WOD. Did the KBS 30-20 to save my hands from ripping and prevent hitting the red line. Did all of the wall balls unbroken and finished 4+36.

Open Gym Sunday

Went over to the Bay City box during open gym.

Warm-up

  • 500m Row (1:53)
  • DU

Olympic Lifting

Still working on the snatches. Really need to start getting in some clean and jerk work too.

  • 5:00 Snatch Position Work (45# on training bar)
  • 2 @ 95#
  • 2 @ 115#
  • 2:00 E20S (135#)
  • 2:00 E30S (155#)

If I was feeling good I was going to work up and maybe go for a PR, but my shoulders are still rocked from Thursday and Friday.

Strength

  • 5 @ 135# Back Squats
  • 5 @ 50# Snatch Presses
  • 5 @ 225# Back Squats
  • 5 @ 80# Snatch Presses
  • 10:00 EMOM
    • Odds: 2 @ 285# Back Squat
    • Evens: 5 @ 100# Snatch Presses
  • 3 Rounds NFT (Back off sets)
    • 3 @ 245# Back Squats
    • 5 @ 80# Snatch Presses

WOD

I was going to try some max sets of pull-ups, but I kept losing my rhythm after 8 reps. Did about 4 sets like that.

Tried part of an event for next Sunday’s team competition with Katy.

4:00 AMRAP

  • AMRAP Wall Balls (20# MB, 11′ target)
  • * All team members do 5 burpees EMOM

We alternated minutes and I got about 25 wall balls in during each of my minutes.

6 Rounds

  • 30s Air Dyne
  • 30s Rest

Racked up 88 calories. Legs were dog tired from all of the squats.

6 Rounds

  • 30s Row
  • 30s Rest

So much easier to maintain a good pace from interval to interval than the damn Air Dyne. Started a little slow on the first round, but picked it up and was consistent the rest of the way.

20130915-161246.jpg

Roll Over, Fall Out of Bed

It was rough rolling out of bed this morning. My low back is smoked and just overall body fatigue. Went to the 9am class, but I really just wanted to stay home in bed.

Warm-up

  • 20 Arm Circles (each direction)
  • 20 Zombie Kicks
  • 10 HR Push-ups
  • 30s Bottom Squat Hold
  • 10 Air Squats
  • 20 PVC Pass-thrus

Strength

Bench Press

  • 10 @ 45#
  • 8 @ 115#
  • 6 @ 135#
  • 5 @ 155#
  • 5 @ 175#
  • 5 @ 185#

They were doing a 5×1 but I’m nowhere near ready for maxing out. I still need reps to try to build up some muscle and strength.

Tabata Diamond Push-ups

I did sets of 10 the first 3 rounds and got more rest. Sets of 8 the next two rounds and then I think sets of 6 or so. Totaled 73.

Strict Pull-ups

3 x 8, resting 90s

WOD

10-20-30-20-10

  • Wall Balls (20# MB, 10′ target)
  • KBS (53# KB)
  • 400m Run

I did all of the wall balls unbroken and only broke up the 30 KBS into 18-12. My runs were too slow and paced though. Picked it up a bit on the last run. Finished in 19:09 and then walked about 130m.

Definitely a rest day tomorrow and hopefully a 90 minute massage at some point.