Tag: Weighted Walking Lunge

More Lunges

I spoke too soon yesterday. My legs started getting sore later on. Wonder if most of that is from the front squats though. Out in the garage today around noon.

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Squat Press Outs (25#, 3s pause)
  • 5 Jump Squats (singles)

Workout – 4 Sets (2x each side)

  • 10 Single Arm Front Squat (53#, 3s pause)
  • Max Distance Single Arm Farmer Carry (53#)

It sucks turning around every 5 meters in my garage. Went 170 meters with each hand the first time and 120 meters the second time.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization
  • 2 Sets – 5/5 Split Squat Rock Backs
  • 10:00
    • Single Arm Waiters Walking Lunge (35#, switch arms every 10m)
    • Single Arm Press (35#, every other step, press when the leg opposite the arm holding the KB is forward)

I did 5 lunges out and 5 back, so got in 5 presses each round. Finished 12 rounds.

I’m Sore-y

Yesterday was a rest day. My shoulders were starting to feel pretty wrecked, my abs randomly cramped all day, and my back was a little tight. Today I can’t straighten my elbows, most of my upper body and core is sore, but my legs and back feel fine.

Active Life – Single Leg Bias

Warm-up – 3 Rounds

  • 10 Sumo Inchworms
  • 10 Sumo Stance Good Mornings (45#)

Workout – 4 Rounds

  • 20 Sumo Deadlifts (135#)
  • 10/10 Sciatic Nerve Flossing

Active Life – Back Max

3 Rounds

  • 5 Cat Camel
  • 10 Thoracic Extension Rotation
  • 10 Bird Dog

I paused two seconds at each position.

3 Rounds

  • 10 Double DB Walking Lunge
  • 10 Strict Toes to Bar Strict Hanging Knee Raises
  • 10 Double DB Front Squat

I used 35-40-50 for both movements. Hanging from the bar hurt and there was no chance in hell I could do T2B, so I did knee raises up to hip height.

This was plenty of work so no conditioning today.

Rip Your Thumbs Off

Sore in a lot of places from the squats and thrusters. Went to the 4:30 class.

Warm-up

  • 3 Sets
    • 10 Reverse Hyper (140#)
    • 20 Shoulder Taps
  • 12:00 EMOM (alt)
    • 45s Jump Rope
    • 16 Russian KBS (35#)
    • 8 Squat Broad Jumps

Worked up a hell of a sweat from that EMOM.

Strength

Clean Grip Deadlift (hook gripped everything)

  • 10x20kg
  • 10×40
  • 5×60
  • 5×80
  • 5×100
  • 5×110
  • 5×120
  • 5×130

Conditioning

10:00 AMRAP

  • 4 KB Cleans (44# KBs)
  • 8 KB Front Rack Walking Lunges (44# KBs)
  • 8 Box Jumps (24″)

It was written as 10 rounds with a time cap of 10 minutes and using dumbbells. We don’t have many DBs, so I picked up a set of KBs. It was also supposed to be 6 lunges and I even said before the workout that I was going to do 3 one way and 3 back. But I got in the workout and was doing 8, when I finally realized my mistake in round 5. At that point, I decided to just roll with it the rest of the way. I did all box jumps today but stuck with the 24″ instead of doing the prescribed 30″. Finished exactly 8 rounds. Probably would have been about 9 if I hadn’t done 16 extra lunges and maybe even more if I wasn’t sharing a box.

Extra Credit

Max overhand deadlift hold. We used 225# and did 2 sets without a hook grip and 2 sets with. I got 1:10, 0:45, 0:45, and 0:40. Ouch!

17.2 First Attempt

My upper back and shoulders were tight yesterday and legs were a little tired for part of the day. Feeling refreshed and ready to go today.

My standings after 17.1 were:

  • Open: 53,684 / 194,167 (27.6%)
  • Masters 35-39: 8,307 / 36,746 (22.6%)

I have some climbing to do. Hopefully that’ll be my worst placing. I’ve already dropped 6 pounds since that workout so cleaning up my diet is quickly leaning me back out.

Warm-up

  • Banded shoulder opening and stretching
  • Bottom squat hold
  • Air Squats
  • 3:00 Row
  • Various testing of DB positioning

CrossFit Games Open Workout 17.2

12:00 AMRAP

  • 2 Rounds
    • 50′ Weighted Walking Lunge (2×50# DBs)
    • 16 Toes-to-bars
    • 8 DB Power Cleans (2×50# DBs)
  • 2 Rounds
    • 50′ Weighted Walking Lunge
    • 16 Bar Muscle-ups
    • 8 DB Power Cleans
  • Every 5-foot interval of the 50″ (25″ out and back), represents 1 rep of the lunge.

Glad I figured out how to better link bar muscle-ups together last week! Definitely work my grips for this one. Had on knee sleeves but forgot to pull them up until after the first set of lunges. Jackass!

My steps on the lunges sucked. I stretched it out a couple of times but was just shy most of the rounds. I need to stretch out each step a little bit to speed those up. I did 4×4 on both rounds of T2B. Went 4-3-1 on the first 2 rounds of cleans and then 4-4 to get a faster tiebreaker. All doubles on the first time through muscle-ups. When I got back to them I started with a triple, got another, but missed the 2nd, and I think I missed another single. Hit the wall right there at the end. So finished with 116 reps and a tiebreak of 9:36. Michelle actually kept nice splits for me throughout.

My thumbs were rubbing on the dumbbells a bit during the lunges and I asked Alex to grab me a piece of tape. In that 4th set I did set them down after 25 feet and tried to quickly put the tape on. I’ll have to remember to tape up with my stretchy tape next attempt to save time there too.

17-2-1.jpg

Like I said, my grip and forearms were fine throughout, after, and now back home typing this post. I think I can make up time by pushing the lunge steps longer to make sure I get there without stretching the final one or having to take a last short one. Then obviously doing that 4th set unbroken too. Should be able to do 6-5-5 on the T2B since it’s only 2 rounds with plenty of rest in between. Cleans will be 6-2 or 7-1. I think I’ll stick to doubles on the muscle-ups because I did end up hitting the wall right at the end, though I was rushing a bit. I’m worried if I try to do triples I will blow it out before I’m through the first 16.

Should be an easy redo. This is one of the more fun Open workouts I’ve done.

PR Triple

Slept well and feel good. Out to the garage around 8:30. Warmed up with 5:00 Air Dyne (2.32 km).

Coffee Squats

Back Squats

  • 10×45#
  • 5×135#
  • 3×225#
  • 3×265#
  • 3×295#
  • 3×315#
  • 3×335#
  • 3×345# (PR)

Was definitely time to start lifting inside the squat cage to be safer since I’m alone at home. I feel like the confined space also forces you to concentrate more so that you don’t bang into the rack. I did 3×340# back in January when I was getting back into squatting frequently, but then shortly after took the 2 month break for my quad. Oh, by the way, I haven’t really noticed the quad much lately, so I think all of the squatting and lunging has helped it heal. Probably had some muscle imbalances.

I haven’t had 345# on my back since setting the 360# PR last June, so really happy with this. Was definitely heavy, but looks pretty good in the video. 45 days in, 4 to go.

Lunge University

Strapped on the vest, fired up the latest Barbell Shrugged episode on adding mass to the ass, and headed down the street. Fuck doing laps inside the closed garage. I went out down the road 130 steps and then had 120 back. It was much more “enjoyable” that way. Took me 13:09. Fifty more steps than I’ve done with the 40# and maybe even 20# too.

At the gym at 6:30 for bench and weightlifting night. Warmed up with Crossover Symmetry Activation and a 500m row.

No B.S. Bench Press

  • 10×45#
  • 4×135#
  • 4×175#
  • 4×205#
  • 4x4x225#

Weight felt light in the warm-up sets. I actually paused for a split second on my chest with 135# and 175#. No danger of missing any of the work sets.

Tall Snatch

  • 5×45#
  • 5×65#
  • 3×95#
  • 3×105#
  • 3×115#
  • 3×125#
  • 3×135#

Felt pretty good. Tried to get good lockouts when it was getting heavy on the last two sets. I somehow did 145# for a triple back in December. Maybe could have done the same today, but didn’t want to push it since I was starting to feel these in my low back.

Push Press

  • 5×95#
  • 5×135#
  • 3×165#
  • 3×185#
  • 2×205#
  • 2×215#
  • 2×225# (PR)

Would have liked to go one more 10# jump, but my low back was feeling tight from the snatches after squatting heavy this morning. I knew I’d start to overextend with any more on the bar.

Reverse Hyper

  • 2x20x210#

Huge back pump with that big of sets! I haven’t been doing these at all lately. Haven’t been stretching either. :-/ My back hasn’t had any issues, but I do think it’s looking forward to the end of Squat Every Day.

Did a round of Crossover Symmetry Iron Scap before leaving.

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.

Annie Are You OK

Legs felt a little weird this morning getting out of bed. Maybe a result of smashing my knees yesterday. Out in the garage just after 7:30 and warmed up with 3:00 Air Dyne (1.38km).

Coffee Squats

Pause Front Squats (5s in the hole)

  • 10×45#
  • 5×135#
  • 5×185#
  • 2×225#
  • 2×245#
  • 2×265#
  • 2×275#

I don’t have anything insightful to say, though do I ever? Was hard breathing in the hole on that last rep so started to lose position coming up.

Lunge University

  • 200 Weighted Walking Lunges (40# vest)

An extra 20# came yesterday for my weight vest, so had to try it out today. Damn that thing is heavy now. Took me 9:47.

I had an appointment at the chiropractor before hitting the gym tonight. Only going once a month now since my back has been doing well. When I got to the gym I did Crossover Symmetry Activation and then jumped into one of my favorite girls since I haven’t done her yet this year.

Conditioning

“Annie”
50-40-30-20-10

  • DU
  • Sit-ups

I knew I was doing well when I felt good at the end of the 50 sit-ups. Didn’t miss any dubs and finished in 5:59, for a 29 second PR! Did anchored sit-ups with some DBs over my feet.

No B.S. Bench Press

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×205#
  • 5x3x225#

Felt strong.

Tall Cleans

  • 5×45#
  • 2x5x95#
  • 2x5x115#
  • 2x3x135#
  • 2x3x155#
  • 3×165#
  • 2×175#
  • 2×185#
  • 2×195#
  • 2x2x205#

Workin’ on that speed under. Rough on those last 3 sets. I didn’t realize how many sets I was doing at the time.

Push Press

  • 3×135#
  • 3×146#
  • 3×157#
  • 3×168#
  • 3×179#
  • 3×190#
  • 3×201#
  • 3×212# (PR)

I missed out on PP triples that CFi did Monday so they fit in well today, especially since I did sets of 5s a week ago. I had 45# plates on and then just kept making 5 kilogram jumps. Felt a little fatigue from the bench press, but I’m liking overloading the upper body with two pressing movements on Wednesday. Need to start putting some work into my jerk though. Gotta keep those shoulders working well, so did Crossover Symmetry Plyometric.

Hold For Ten

Feeling pretty good this morning. Always a little stiff in the mornings, but I’ve come to accept that as normal now. Seven days in a row with my HRV being 101+ and all green. In the garage at 7:30. Warmed up with 3:00 Air Dyne (1.37km).

Coffee Squats

Pause Front Squats (10s in the hole)

  • 10×45#
  • 3×135#
  • 3×185#
  • 2×225#
  • 1×245#
  • 1×255#
  • 1×265#
  • 1×275#

Start of week 5, day 29. First time trying a 10 second pause. Holy shit! That’s the heaviest I’ve done for any type of pause front squat. If you can get out of the hole after a long pause, you can stand up your clean.

Lunge University

12:00 AMRAP

  • Weighted Walking Lunges (20# vest)

Did about 240 steps. Kind of lost count, but was able to calculate from steps/min rate, steps per lap (around gym), and number of extra steps over a full lap.

Wanted to move in the late afternoon and here’s the beauty of tracking HRV; since my HRV was up at 106, I could afford to get in a little more work on what would normally be my rest day.

Conditioning

Ski Erg

  • 500m @ 75% of 500m PR
  • 3:00 Rest
  • 2,000m @ 100%

Came out to a 2:20 pace for the 500m. Finished in 2:18.9. I’d never really done a 2k for time on the ski machine. My best split was while going for 3,000 meters if that tells you anything. I started out with a 2:00/500m pace and figured I’d evaluate after 500m. Still felt right at 1,000m, but then with 500 left I knew I could pick it up a bit. Finishing time was 7:53.4 for a 26.2 second PR.

  

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.

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.