Tag: Weighted Step-up

Keep Planking

I’m sore all over. Ankles, legs, abs, chest, biceps, shoulders.

Active Life – Single Leg Bias

Warm-up – 2 Rounds

  • 10 Squat Press Outs (25#)
  • 5/5 Pistol Negatives on a Box

Workout

  • 5/5 Front Rack Box Step Ups (24″)
    • 45#
    • 75
    • 95
    • 115
    • 125
    • 135

The workout says to find a 5 rep max per leg, which could be different. I didn’t feel like going for a true max with something like this. It could be dangerous with no good way to bail, especially in my garage with the car in front of me. For 115+ I rested 30 seconds between legs. Right leg was always first. Not sure if it affected the left much, but left always felt weaker. Not sure I would have made it with 145 unless I compromised my back.

Conditioning

6 Rounds

  • 40 Double Unders
  • 10 Dumbbell Hang Power Clean & Jerks (35# DBs)

Missed too many dubs. Unbroken with the dumbbells. Finished in 8:20.

Active Life – Back Max

10:00

  • 15s Plank
  • 15s Side Plank (Right)
  • 15s Plank
  • 15s Side Plank (Left)

Are you serious? I didn’t expect to last, but made it unbroken. I did switch between elbows and hands – 2 rounds elbows, 2 rounds hands, 2 rounds elbows, 2 rounds hands, 1 round elbows, 1 round hands. That was a challenge, especially in the last few minutes when my mat was soaked with sweat. My core seemed ok. It was my shoulders burning in the last couple of minutes.

All Day Headache

Still a bit sore from the single leg deadlifts. Out in the garage around 4:30.

Active Life – Single Leg Bias

Warm-up – 2 Rounds

  • 5/5 Lateral Box Step Ups (30″)
  • 10 Squat Press Outs (35#)
  • 10 Groiners

I found that line by bumping up to the 35# plate. Can’t really hold it out with straight arms. Not sure if that’s my shoulders or what.

Workout – 6 Sets (3 per leg)

  • 10 Front Rack Box Step Ups (105#, 24″)
  • 1:00 Rest

Fuck!!!!! +10# is a ginormous difference.

Conditioning

30:00 Airdyne

Went easy and did 9.13 miles. Put off the Back Max workout until next week because I’ve had a headache all day and tomorrow will be 4 days in a row. Plus it would have been the 3rd day in a row doing good mornings, which is unnecessary.

 

Sprint Until Death

Active Life – Single Leg Bias

Warm-up – 2 Sets

  • 5/5 Lateral Box Step-ups (30″)
  • 10 Squat Press Outs (25#)
  • 10 Groiners

Workout – 3 Sets each leg

  • 10 Front Rack Box Step-ups (95#)
  • 1:00 Rest between legs

Still a challenge. Maybe I’ll add some weight next time.

Conditioning

Death by

  • 10 yard Shuttle Sprint

Walked through 12 I think, though I did have to start walking faster. Made it through 19 and 16/20.

Active Life – Back Max

3 Rounds

  • 30m/30m 1 Arm Overhead Carry (62#)
  • 10 Alternating Push-up Shoulder Tap (3 count hold at top of each rep)
  • 5 Strict Toes to Bar
  • 15/15 1 Arm RKB Swing (53#)

The T2B were easier this time, but still can’t control much of the descent.

Longer Than Forever

Yesterday Alex came by and put a new shut-off valve on the gas line for the garage heater. I hadn’t been able to turn it on since last winter. So nice to be able to heat the place up again for workouts!

heater-back-in-action.jpg

Active Life – Single-leg Bias

Warm-up – 2 Rounds

  • 5/5 Lateral Box Step Ups (30″)
  • 10 Squat Press Outs (25# plate)
  • 10 Groiners

Workout – 3 Sets

  • 10/10 Front Rack Box Step Ups (24″, 95#)
  • 1:00 Rest between legs

Challenging!

Conditioning

  • 25 Burpees
  • 25 T2B
  • 25 MB Cleans (20#)

After looking at the Active Life stuff I had a feeling it would take a lot of time, so I wanted a sprint workout. This did the trick. Clock was at 1:18 after the burpees, 2:33 after toes to bars, and finished at 3:52. I went 6-5-5-5-4 on the T2B. Didn’t feel like a very good time for that workout.

Active Life – Back Max

3 Rounds

  • 5x Pallof Series (blue band)
  • 100m/100m 1 Arm Farmer Carry (70#)
  • 5 Evil Wheels
  • 12 Good Mornings (75#)

The Pallof Series took forever because it ended up being 60 reps per round. I think I’m taking the instructions too literal on the reps because if I would have held each rep as long as it said it would have taken me well over 5 minutes. I did 6 laps (3 in each direction) around the garage for 100m. The 3 rounds of this took just shy of 30 minutes!

Reps and Holds

I’m a little sore from the bench presses yesterday and my back has been a bit tight.

Active Life – Warm-up

  • 30s/30s Foam Roll quads
  • 10 Eccentric Knee Flexion
  • 5/5 Lateral Box Step-ups (30″)

The step-ups should be for max height to work on hip flexion. I don’t think I could go much higher or I’d need to start pressing with the grounded leg.

Active Life – Single Leg Bias

3 Sets

  • 6/6 Front Rack Box Step-ups (30kg, 24″)

Supposed to be a moderate weight and this felt about right.

Gymnastics

10:00 EMOM

  • 3 Muscle-ups

Hadn’t done a muscle-up on the rings in ages. I had a minor issue not getting one shoulder through in set 7 or 8, but saved it and wasn’t in danger of any other misses. These felt really good.

Weightlifting

Warmed up snatches with

  • 5×45#
  • 5×75
  • 2×95
  • 2×115
  • 2×135

10:00 EMOM

  • 2 Power Snatch
    • 7 sets 155#
    • 2 Sets 165
    • 1 Set 175

My back was definitely tight, but it helped me focus. First set felt heavier than I expected. After getting going, I was feeling good so increased for the last 3 sets.

Active Life – Back Max

10:00 for quality

  • Bent Knee Hollow Hold: 3-5 breaths
  • Side Plank: 3-5 breath hold on each side
  • Superman Hold: 3-5 seconds

Was holding each position for 10-15 seconds. Got in 9 or 10 cycles through.

More Gymnastics

They wanted to do some handstand holds so I joined in. Originally had them programmed for today anyway before replacing with the back max work.

5 Sets

  • 40s HS Hold
  • 20s Rest

No met-con today, but got in a lot of good work.

Heavy Touch-n-Gos

Lower body is sore from yesterday. Went to the 4:30 class and got there early to do some extra warming up.

Warm-up

  • Crossover Symmetry Activation
  • 3×8 Reverse Hyper (210#)
  • 2:00 Double Unders (172 reps)
  • 1:00 Bottom Squat Hold
  • 50 Jumping Jacks
  • 10 Air Squats

Strength – Back Squat

  • 8×45#
  • 6×135
  • 4×185
  • 4×235
  • 10:00 EMOM
    • 5x2x255
    • 3x2x275
    • 2x2x295

Originally planned to stay at 255 pounds and ease my back into lifting again. Felt good so pushed on. Maybe too much though. Wasn’t wearing lifters or a belt. We’ll see how I feel in the morning.

Conditioning

20:00 EMOM (alt)

  • 4 Power Snatch (155#)
  • 12 Weighted Step-ups (20″, 35# KBs)

Rough! Managed to finish all of the snatches touch-n-go with no misses. I have never done anything close to that many heavy unbroken sets. My hands got real sweaty from having the arms hanging with the step-ups and everything dripping down on to them. I was doing 6 step-ups in a row before switching legs so it would be faster. Still was taking over 30 seconds to do them though.

Midline

  • 100 Sit-ups

Didn’t even look to see what time I started on the clock. Wasn’t going to be close to a PR anyway. Still did them unbroken though.

Rest day tomorrow!

Team Series Week 1

Got in the final two workouts in the evening.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • Bottom Squat Holds
  • Shoulder Stretching

Team Series Event 1

  • Females complete:
    • 100 double-unders, each
    • 75-calorie row, total
    • 50 dumbbell step-ups, total (30# DBs, 20″)
  • Then, males complete the same with (45# DBs, 24″)

I went unbroken on my dubs, pulled 40 cals at about 1,800 cal/hr, and we alternated in the step-ups with 8-10-7 each. Michelle and Jess finished at 11:11 and we were done at 18:34.

Team Series Event 3

42-30-18 (30:00 time cap)

  • Muscle-ups, with static deadlift hold
  • 350-lb. partner deadlifts

* The 45-lb. barbell must be loaded with 135 lb. on one side and 170 lb. on the other side.

* Each person must complete a rep during each round

Jess and I paired up on the bar. Brian and I did 10 rounds on the muscle-ups, each doing a double, then Michelle or Jess would make an attempt if they wanted to. They didn’t get any muscle-ups so we finished with 40 reps well before the time cap.

Week 1 in the books. Next one in about a month. It’s been something different and fun to do these workouts.

Team Series Event 2

More team series tonight.

Warm-up

  • 3×8 Reverse Hyper (210#)
  • Bottom Squat Hold
  • 5 Shoulder Press (45#)
  • 5 C&J (95#)

Team Series Event 2

As FF and MM pairs, 20:00 AMRAP

  • 30 C&J (females)
  • 30 C&J (males)
  • 30 C&J (females)
  • 30 C&J (males)
  • Etc.

Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.

Females use 95, 105, 125, 145, 155, 165#

Males use 135, 155, 185, 225, 245, 265#

We were flying through until Jess tweaked her back when the girls were 8 reps into  125#. She’s coming back from a pretty scary tweak so smart to stop before really getting hurt. So our score was a 128 with a tiebreak of 8:39. There was still 9:53 on the clock when we stopped. Bryan and I flew through those first two Graces in 1:41 and 1:51.

After making sure Jess was ok, Michelle, Bryan, and I continued on alternating sets of 5 with our 125# and 185# bars. Then I think Michelle went with 135#. We put ours up to 225# and I knocked out 5 singles. Have never tried that and really needed to think about what I was doing after the first rep or two, but continued doing power clean & push jerks. Got in one more rep after they did some.

Team of 3

The 3 of use decided to whip up a version of Event 1 to try out.

  • 100 DU (each, going one at a time)
  • 150 Row calories (total, doing 25 at a time)
  • 105 Weighted Step-ups (total, 5 at a time with 30/45# DBs and 20/24″ box)

Took us 15:13 I think. Was a really good workout. Michelle started, getting 100 unbroken dubs for the first time, Bryan went next and got in a PR of 80-some unbroken during his hundy, then I went 3rd and got mine unbroken too. Kept the same order throughout.

Legs are going to feel tired tomorrow.

Better Back

Went out and walked a quick 9 holes late last night in the heat and then got a decent sleep again. Back was stiff and had a few pain shots getting up and just after waking up. Feels pretty good once I get moving though. In for Super Sunday after missing last week.

Accessory

12:00 EMOM (alternating)

  • 8 Step-ups (2×35# KBs, 20″)
  • 10 Reverse Hypers (210#)

Conditioning

  • 50 C&J (135#)
  • * 1:00 work/rest until finished

I did the first 10 touch-n-go and then got 5 more in that first round. Did 5 touch-n-go in the second minute and then 7 more. Dropped all the rest, going 12 and 11 in the last two, to finish at 6:49, including the 3×1:00 rest. I did wear the belt to help with my back and it felt good.

I was trying to think of what would be a good time for this and kept coming back to 5 rounds. I thought the pace would drop off a lot more after the first round, so I was pretty happy to get done in 4 rounds with time to spare.

30-20-10

  • HR Push-ups
  • Goblet Squats (53/35#)

I did sets of 6×5 push-ups, 20-10 squats, 5×4 push-ups, 12-8 squats, 6-4 push-ups, and 10 squats to finish at 5:47.

Midline

10 Rounds

  • 20s L-sit
  • 25s Rest

We did 8 rounds a couple of weeks ago, but it was the first thing of the day. Tough going today. I did the first 5 on rings, then 2 hanging from the bar, and finished with a fight for the last 3 on the rings.

2 Mile Test

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Shoulder stretching
  • OHS – 6×45#, 6×75#, 6×95#

Conditioning

12-9-6

  • C2B Pull-ups
  • OHS (115#)

Over the course of the week I toyed around with different rep schemes before finally settling on this one. Worked out great. Was a solid little burner. I went 12, 5-4, and 3-3 on the C2B. They got really hard after the OHS. Fought to get every set of squats unbroken. Finished in 3:07.

Accessory

6:00 EMOM

  • 8 Weighted Step-ups (2×26# KB, 20″)

* Light enough to put all weight on foot that is on the box. Do not push off the ground with the other leg.

If I would have gone any heavier I think I would have been pushing off with my other leg. This allowed me to focus on working the one leg.

Run Every Day

2 Mile Run

We rarely ever do “longer” runs in CrossFit, so I figured I’d get in my run for the day and have everyone share in the fun. I started out a little too hot, but fell into a decent pace during the first mile. RunKeeper (log) said about 7:26. I started falling off in the 2nd mile, but tried to make up for it in the last 1/4 of a mile. Finished the 2 miles in about 15:18. I would have liked to be close to 14:30, but not too bad. Curious how different my time would have been if we ran first thing.

Midline

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Changing up instead of 20/10s was much better. Allowed me to keep going throughout. Got 11 reps ever round for 88 total.