Tag: Wall Ball

My Squats Suck

Yesterday I walked 18 holes of golf in the morning and was exhausted most of the day. It was a long day on Sunday helping out and watching the competition. Needed a rest day anyway after 4 in a row. In at 10am this morning.

Warm-up

3:00 Air Dyne

Olympic Lifting

Started with 7:00 of Snatch Position Drills with 45# on the training bar. Focused on my setup in addition to meeting my hips. Then I started doing snatch singles and resting as needed.

  • 3 singles with 95#
  • Single, miss 2 singles with 115# (first one flew up so fast I almost caught it standing fully upright, so tried to adjust on the 2nd and bar was too far forward when I received it)
  • 2 singles with 135#
  • 2 singles with 145#
  • 1 and 3 fails with 155# (I started thinking too much and then wasn’t committing to the lift)
  • Fail and single at 135# to stop on a make

Felt good up until 155#. Feeling fatigued still this morning though.

Strength

5/3/1 Back Squats – Cycle 2 Week 3

  • 5 @ 120# (40% of Training Max – warm)
  • 5 @ 150# (50% – warm)
  • 3 @ 180# (60% – warm)
  • 5 @ 225# (75%)
  • 3 @ 255# (85%)
  • 1+ @ 285# (95%)

My squat has been disappointing for the last few weeks, but last week Kevin noticed I was really bent over, so I concentrated on that today and did much better at it. But my squats still sucked. I got 3 reps at 285# before stopping. Waited a few more minutes and did 285# again for 2 reps. I was able to do 295# for three a long time ago. My squat has been shitty ever since Tough Mudder. Maybe I’ll go back to Super Squats which is what I was doing before I got sick for 2+ weeks. Something needs to change. I was planning to test my max next week but that is definitely not happening because it’ll just be disappointing to have gone down.

WOD

E4MOM 16:00 (4 rounds)

  • 250m Row
  • 25 Wall Balls

I tried setting the damper to low 4 on the rower today and it felt pretty good. I think I’ll keep experimenting with it. I did all of the wall balls unbroken and finished the combo in under 2:00 each round so had just over 2 minutes of rest before the next round.

Jumped on the GHD when I got home.

Finisher

5 Rounds NFT

  • 10 GHD Sit-ups
  • 10 Back Extensions

Sweat & Steel 2013

Went down to CrossFit Deviate in Rochester for a 6 person team competition with Casey, Kevin, Michelle, Breanne, and Katy.

Event 1

Follow the leader style:

  • 25 Burpee Pull-Ups (8’/7′)
  • 500 Meter Row
  • 25 Wall Balls (30#/20#) ball must hit the black line (10′)

Not too bad for us guys since we could all jump most of the way up on the pull-up. The gals really struggled with the wall balls. I did mine in 10-10-5 because I had plenty of time. We finished at exactly 18:00 (the time cap) and were 7th out of 16 teams in the open division.

Event 2

3×3 Min AMRAP

  • 3:00 AMRAP Shoulder-to-Overhead (135#/95#)
  • 1:00 rest to change plates
  • 3:00 AMRAP Clean (185#/115#)
  • 1:00 rest to change plates
  • 3:00 AMRAP Deadlift (275#/185#)

You paired up a guy and a girl for each movement. Kevin and Michelle did out SH to OH, Casey and Breanne on the cleans, and Katy and I on deadlifts. We crushed this one finishing 5th. I did all of my deadlifts in sets of 5s until the end where I did a set of 9. I completed something like 45 reps in the 3 minutes!

Event 3 & 4

Completed as one 16 Min event, but scored independently.

4:00 AMRAP

  • 6 Muscle-Ups (3 each) One male and one female

I did the 3 MU and them Michelle attempted for the next 3 minutes to get her first one. Hurt us not having a girl who could do any. Tied for last with 3 other teams that also didn’t have a female with MU.

12:00 to find Max Weight Front Squat (remaining 4 members)

Everyone set or tied a PR but we finished down in the pack on this one as well in 10th or 11th I think. Somehow despite these two workouts we managed to stay in 9th place and get into event 5 for the top 10 teams.

Event 5

For Time – 12:00 Time cap

  • 90 HSPU
  • 90 C2B Pull-ups
  • 90 Pistols
  • 90 T2B

Teams were divided into 3 men and 3 women, with the men completing 2 of the movements and the women completing the other 2. Our guys did HSPU and pistols, which was different from most teams, but we had to because our girls would have died on HSPU and their pistols would have been way too slow. This hurt us because even though they got through the C2B, they were slow. We were the first team in our heat off of the wall by quite a bit, but quickly fell behind in the C2B. Our ladies got done withe 37 of the T2B before time ran out. We held on to 9th place, even moving up a bit in the points.

It was a really fun team event and I couldn’t believe we were in 6th place after the first two events against some top-level teams. I knew of at least 3 teams that went to Regionals and several other competitors went as individuals.

Dive Back In

I started to feel so much better last night after going to hang out for the fireworks in Bay City. Feeling pretty decent today too, so went in to workout with Kevin and Ellen at 3pm.

Warm-up

  • 3:00 Air Dyne
  • 20/20 Band Walks (purple)
  • 10 Band Presses (purple)
  • 10/10 Flamingos
  • Squat Hold

Strength

I wanted to get in some light squats to easy my legs back into things and hopefully get back on track for Super Squats this week.

2-3-X-1 Tempo, 90 seconds between sets

  • 5 @ 45# to warm-up
  • 5 @ 105#
  • 5 @ 120#
  • 5 @ 135#
  • 5 @ 165#
  • 5 @ 180#

Wow, was it humid in the box today. I was sweating buckets after only a few sets. These weren’t particularly easy or hard, so solid work for me coming back. Three seconds in the hole is deceiving and I recommend everyone try some. You can’t use the bounce to come back up at all, so it’s all drive.

WOD

10:00 EMOM

  • Odds: 20 Wall Balls (20# MB, 10′ target)
  • Evens: 10 Over the Box Jumps (28″)

Did all of the wall balls unbroken without any trouble. Was a bit wiped out for the box jumps though, which is my specialty, so you know I’m still fatigued.

Conditioning

1/2 Mile Sled Drag (135#)

Stopped for water every 2 laps (1/3 of the way). Should have maybe mixed in some backwards pulling, but just wanted to keep going.

Finisher

10:00 Row

Nice and slow. I think I was at 16-17 spm most of the way. Not trying to kill myself, just sweat and get the heart beating.

Was there about 2 hours and felt so much better than the “Hope” WOD yesterday. I bet I lot at least a few pounds through sweating, so tried to keep drinking water.

Wall Balls Have Become My Bitch

Feeling good. Had a rest day yesterday after a big volume weekend. Walked 18 holes of golf for some active recovery though. In at 10am today.

Warm-up

5:00-10:00 DU Practice

Strength

Back Squats

  • 5 @ 45#
  • 5 @ 135#
  • 3 @ 185#
  • 3 @ 225#
  • 3 @ 255#
  • 3 @ 275#
  • 3 @ 295# (PR)
  • 3 x 3 @ 265#

The idea was to work up to a heavy triple in 5 sets and then take 90% and do a 3×3. Was seeing stars after the set of 295# and then the next 3 sets were not easy.

Push Jerks

  • 3 @ 135#
  • 3 @ 155#
  • 3 @ 175#
  • 3 @ 185#
  • 3 @ 205# (PR)
  • 3 x 3 @ 185#

Same thing as back squats, work up to a triple and then 3×3 at 90% of that.

Set 3 reps PRs for both movements, after just hitting 285# for 3 last week on the back squat. 🙂

Core

5 Sets

  • 30s Weighted Plank
  • 30-40s Rest (switch with partner)

Worked with Brad. Stacked plates on our backs. Used 25-45-70-70-95 for the weight. Pretty brutal there in those last three sets, but concentrated on keeping everything tight and focused breathing. Figured this would be good work leading up to the competition this weekend which has us doing a bunch of planks while other teammates are rowing.

WOD

5 Rounds

  • 2:00 for 250m Row & then MAX Wall Balls (20# MB, 10′ target)
  • 2:00 Rest

Felt pretty solid here. Was able to keep a pretty consistent pace on my rows and did unbroken wall balls every round. I got 30-30-29-26-26. Wall balls used to be a weakness, but now they don’t bother me at all. Usually my legs would start to give out, but it was my lungs that wanted to quit today. Whenever I wanted to stop I told myself I couldn’t have more than 15-20 seconds left and just kept pushing.

Epic Session

My hamstrings are pretty sore from doing the RDLs yesterday. Need to do those more often and pay more attention to the hamstrings. Went it an 10:30 this morning and we had a big group. Best session we’ve ever had.

Warm-up

  • 300m Run
  • 2:00 Jump Rope
  • Stretching

XWOD / OLY

7:00 EMOM

  • 3 Explosive Squat Snatches (95#)

Felt great and really tried to drop under the bar fast.

Strength

OHS

  • 3 @ 135#
  • 3 @ 145#
  • 3 @ 155#
  • 3 @ 165#
  • 3 @ 180# (PR)
  • 3 @ 190# (PR)

Booyah! I just had set a 3RM with 175# about a week and half ago.

Close Grip Bench Press

  • 5 @ 135#
  • 3 @ 165#
  • 3 @ 175#
  • 3 @ 195#
  • 3 @ 205#
  • 3 @ 215#

Still fighting that right arm flaring out, but when I keep it in, it’s money. Matches my 3RM for regular grip bench press, so maybe I’m back on the upward swing.

WOD

Wanted to try the 100s workout from Regionals, but not quite for that long, so we dropped the reps to 50s. Still brutal.

  • 50 Wall Balls (20# MB, 10′ target)
  • 50 C2B Pull-ups
  • 50 Pistols
  • 50 Alternating One-Arm DB Snatches (60# DB)

Did the wall balls as 25-25 without a problem and then did 5 C2B at a time through 20, with one 4 and the rest 3s. Tried to get 6-10 pistols at a time and started doing the foot hold to keep myself from tapping the foot on the ground. Worked well for the first time trying that. Then survived through the snatches. They used 70# at Regionals. My time was 16:28 and I feel pretty good about it, but Froning did 100 reps of each with a heavier dumbbell in just over 19 minutes. Think about how sick that it!

Off to get a massage!

Partner It Up Times 3

Feeling a little sore from yesterday, mostly in my upper chest and shoulder area. Abs are pretty sore from the 150 sit-ups too. Went it at 11am today.

Warm-up

2 Rounds

  • 25 Air Squats
  • 25 HR Push-ups
  • 25 Russian KBS (49# KB)
  • 25 Lunges
  • 25 Star Jumps
  • 25 Zombie Kicks
  • 25 Jumping Jacks
  • 25 High Knees
  • 25 Butt Kicks
  • 25 Mountain Climbers

Nothing like 500 reps to get you warmed up! Finished in under 13:00

WOD

It was a 3 part partner WOD, with each part having a 6:00 time cap. Each partner does the pacing element once and then you switch. Rest the remainder of the six minutes. I worked with Kevin.

  • Pace: 500m Row
  • MAX Wall Balls (20# MB, 10′ target

Stupid screen on the rower turned off right before we started, so I did a bunch of extra distance. We got 105 reps, with Kevin getting 54 and me 51. I did mine in sets of 25 and 26. Kevin whooped my ass on the rower as usual. I think I kept around a 2:00/500m pace.

  • Pace: 600m Run
  • MAX Clean & Jerks (115#)

I got 28 in around 2:50 and then Kevin got 18 more for a total of 46.

  • Pace: 0.75 mile Air Dyne
  • MAX Sit-ups

I started us off with 68 sit-ups for a total of 130. Not sure I needed a bunch more sit-ups after 150 yesterday and already having a sore core.

Good workout!

Last Week of the Squat Program

Had a couple of rest days, so feeling good. Went in at 10:30 and trained with Kevin and Monica. Matt did his own thing.

Warm-up

  • 500m Row
  • 3/3 Turkish Get-ups (35# KB)
  • 2/2 World’s Greatest Stretch

Strength

Back Squats

Last week of the 6 week volume squat program and it’s a challenging one. Warmed up with 5 @ 45# and 5 @ 135#.

  • 6 @ 235#
  • 6 @ 250#
  • 4 @ 265#
  • 3 @ 280#
  • 2 @ 300#
  • 6 @ 235#

Just like last week, those first sets were harder than the end. After the 3 with 280# I didn’t think there was a chance I’d hit both with 300#, especially since I’ve only ever done it once and 315# once. I even asked Matt and Kevin to spot me on the ends of the bar, but I got both reps no problem. This program is working!!

Push Jerks

Worked up to a heavy triple. I went 135#, 145#, 165#, 175#, and 195#. Knocked out each triple fast except for the last one where I reset on each rep instead of going right into the dip.

WOD #1

8:00 AMRAP

  • 5 C2B Pull-ups
  • 10 HR Push-ups
  • 15 Wall Balls (20# MB, 10′ Target)

Push-ups held me back, but I did all C2B and WB unbroken. Finished with 5+15.

WOD #2

5 Rounds

  • 20 Unbroken DU
  • 20 Wall Ball Sit-ups

Messed up on my first round of DU, but then was solid. Those wall ball sit-ups added up fast after a couple of rounds. Finished in 7:27.

Some solid strength work and a couple of short WODs, which were a nice change of pace after doing a bunch of longer metcons last week.

Heating Up

In at 10am to train with Brad, Cora, Matt, Kevin, and Kinde.

Warm-up

  • 400m Run
  • PVC Pass-thrus

Strength

Back and forth between the two movements. I didn’t quite do it EMOM style, but was pretty close to every minute.

Bench Press

  • 10 @ 45#
  • 8 @ 95#
  • 8 @ 135#
  • 4×8 @ 155#
  • 8 @ 160#

Tried to focus on keeping my right elbow in, but was still having some issues with it. Wonder if I’ve developed some typo of mobility issue. Will have to check if there is anything in Becoming a Supple Leopard about it.

Pendlay Row

  • 8 @ 115#
  • 8 @ 125#
  • 8 @ 135#
  • 8 @ 140#
  • 8 @ 145#

Doing sets of 8 got pretty heavy.

WOD

5 Rounds

  • 15 HR Push-ups
  • 15 American KBS (53#)
  • 15 Wall Balls (20# MB, 10′ target)
  • 15 Box Jumps (24″)

Finished in 14:21, but was able to keep a pretty steady pace through this one. Push-ups slowed me down after round 2, but I was able to do all of my wall balls and KBS unbroken. The increased heat and humidity is something we’re not used to though.

Finisher

Did 5 sets of 50m high walk and 50m low walk with a 90# prowler and 90# of bumpers on it.

Masters Sunday

Feeling a little tired today after a short night of sleep. Went to the 11am.

Warm-up

Teams of 3 with cardio setting the pace. Do a round at each cardio piece.

  • 250m Row / 20 cal Air Dyne / 200m Run
  • KB Rack Hold
  • Air Squats

WOD

20:00 Partner AMRAP

  • Pace: 450m Run
  • AMRAP:
    • 7 C2B Pull-ups
    • 14 Wall Balls (20#, 10′)
    • 21 One-arm KB C&J (53# KB)

I paired up with Kevin and we finished 6 rounds plus 7 (actually Kevin miscounted at the end and got us to 9 C2B). The C&J were by far the worst part of this. My running shape is terrible.

Finisher

Big class, so we all lined up and did 25m prowler sprints. Then as class ended, a few people stayed to do extra credit down and back (25m each way) prowler sprints. I stayed even later and kept adding weight to the prowler for more down and backs. Got in about an hour and 15 minutes of work today.

Time to enjoy the Masters!

Training for the 2013 CrossFit Games Open

Worked out at 10:30 this morning with Cora, Matt, and Kevin. First day of training for the 2014 CrossFit Games Open. 🙂 I’ll have a post up in the next couple of days detailing how I did in the 2013 Open and what I learned about myself.

I warmed up with 20 cal on the Air Dyne and then worked up with some lighter weights on the back squat and shoulder press.

I’m starting a 6 week squat program where I’ll be doing back squats once a week and front squats once a week. It’s a volume program I got off of Burgener’s site. They all did 5×5 Back Squats at 80%, but I had 3 sets of 10, so my timing wasn’t exactly every minute on the minute since I had the 2nd and 4th round of back squats off, but my rounds were longer too because of higher reps.

Strength

10:00 EMOTM

  • Back Squats: 10 @ 60% (185#), 10 @ 65% (205#), 10 @ 70% (220#)
  • 5×5 Shoulder Press @ 80% of 1RM (125#)

Really tough work with those reps at the percentages. I was out of breath after 10 reps of 220# and 125# was perfect for the shoulder presses.

WOD #1

5:00 Partner AMRAP

  • 21 cal Air Dyne
  • Wall Balls (20# MB, 10′ target) until partner is done

I worked with Matt. We got 95 calories and 114 wall balls.

WOD #2

5:00 AMRAP

  • Box Jumps (24″) with 5 unbroken C2B EMOTM starting at 1:00 (so 4 sets of them)

I didn’t rebound my box jumps until the last 20 seconds or so because I figured I’d be smoked after the previous work and with a long 5 minutes. I think I went 20-13-14-14-19 during each minute for a total of 80. I should have rebounded from the beginning.

Core

10:00 EMOTM

  • 20s MAX OHS (95#)
  • 20s Ring L-sit

I got 8-9-8-9-9 on my OHS. Lost balance with 4 or 5 seconds left in that third round and had to bump the bar, so missed out on another rep or two there. The OHS felt really good today though.