Clean Work

Not feeling too bad this morning, but legs are feeling those tempo back squats from Tuesday. Went in for the 9am so that I have 2 full days of rest before the competition on Saturday.

Warm-up

  • 500m Row
  • 10/10 Scorpions
  • 10/10 Flamingos
  • 50′ Frog Hop
  • 2×5 Extremely slow Clean Deadlift up to shrug and triple extension (95#)

Strength

Clean Complex

  • Power Clean from high hang
  • Power Clean from above knee
  • Power Clean from ground
  • 90s Rest

I really tried to work on my hip extension, which is probably my weakest point in the Olympic lifts. I did 6 sets of the complex, going 115#, 125#, 135#, 145#, 155#, and 165#. We had plenty of time in class, so we moved on to doing some heavy singles.

Heavy Power Clean Singles

  • 185#
  • 205# (matching PR)
  • 215# (new PR, easy!)
  • 230# (fail)
  • 230# (Plenty high enough, little slow getting the elbows under, but fought for it.

That was a 25# PR on my power clean over the 205# set back in October and now it’s higher than my 225# squat clean max. I’m still not even getting full hip extension though, so plenty more in the tank if I can keep improving my technique.

WOD

12:00 AMRAP

  • 7 Clean & Jerk (135#)
  • 7 C2B Pull-ups
  • 7 Burpees

This one was a fight and I ended up ripping both of my thumbs. I guess I need to start taping them again, especially for high rep clean work. I finished 5 full rounds and an extra clean and jerk.

Above Rx

My legs are pretty beat up from the tempo work this week. That was some heavy lifting! Took a longer rest and went in at 5:15pm tonight. The WOD didn’t look too bad and no strength work so I was kind of looking forward to an easier day. I should have known better!

Warm-up

  • 5/5 World’s Greatest Stretch
  • 2/2 10s Samson Stretch
  • 1/1 minute Hip Flexor Stetch
  • 2×3/3 Turkish Get-ups

The hip flexor stretch was new and pretty rough. For the Turkish Get-ups I used a 35# KB and then a 40# KB.

WOD

5 Rounds

  • 40 DU (unbroken)
  • 30 Chest-to-deck Push-ups
  • 20 OH Walking Lunges (45# Plate)
  • 10 Ring Dips

That’s the Rx+ version of the WOD Gayle challenged us to do. It ups the DU to unbroken, push-ups to chest-to-deck, walking lunges to weighted OH lunges, and dips on a box or rack to ring dips. Shit the bed! So much for an easier day. I knew the push-ups would be absolutely brutal and of course they were after the 2nd round. I messed up a few times on my DU early in a round, but was solid with them until messing up at 33 in the 5th round. I think I let out an F-bomb. I pushed through the walking lunges as much as I could and then the ring dips were pretty brutal for me today. Finished in 22:36.

Being forced to do unbroken DU in WODs has dramatically improved them for me though. You concentrate so much more because you don’t want to do the work all over again.

Still a Little Cloudy

My head it still a little cloudy this morning, even after going to bed by 9pm. Oh well, shake it off with a workout at 9am right?

Warm-up

  • 500m Row
  • 2 Rounds
    • 10/10 Scorpions
    • 10s of Leg Swings (s2s, f2b)
    • 10 Wall Squats

Strength

5 Sets

  • 3 Back Squats (32X1 Tempo)
  • 2m Rest

* For the first set use your max weight from the 5×5 32×1 tempo back squats we did last week.

Holy shit that was heavy to start! I went 215#, 225#, 230#, 235#, and 240#. The pause at the bottom is brutal.

After another rest period follow that up with a max rep set at 30X1 tempo with 135#. I fought for 26 reps and then collapsed on the ground. Felt like I just got done with a WOD after that big set.

WOD

30-20-10

  • Row (calories)
  • GHD Sit-ups
  • Thrusters (95#)

Not much left in the tank for this WOD. My legs wouldn’t even work on the rower. Finished in 14:50.

Killed by Tempo Deadlifts

It was nice to skip a day from WODs yesterday and taking a longer rest today as well. Went in for the 5:15pm.

Warm-up

  • 3 min Jump Rope
  • 2 Rounds
    • 3/3 World’s Greatest Stretch
    • 5 Pull-ups
    • 10 Am. KBS (35# KB)

Went 3 minutes straight on the jump rope without a single miss.

Strength

5×5 Deadlifts at 2-1-2-1 Tempo

Pushed it to the limit and it was absolutely brutal. Went 225#, 275#, 305#, 335#, and 365#. It was heavy and I started to round the lower back just a little at the end. Fought to get all 5 reps in and that was definitely the max weight for the tempo. Then not much of a rest before starting the WOD. Forgot to take off the shoes for the deadlifts too.

WOD

  • 50 Am. KBS (53# KB)
  • 25 Pull-ups
  • 150 DU
  • 25 Pull-ups
  • 50 Am. KBS (53# KB)

Went 35 reps and then 15 KBS to finish off at the beginning and worked on butterfly pull-ups. DU were a struggle today, but got through them. The last 50 American KBS were really tough. Finished in 12:05 overall. Was done with the warm-up, strength, and the WOD is less than 45 minutes.

Got home and started to go into a tunnel vision and a headache. I think it was from the tempo deadlifts, which really killed the WOD as well. This is only the 3rd time a CrossFit class has hit me like this. Should have probably gone lighter on the deadlifts, but really pushed them to the limit.

Needed a Break

After 7 straight days and some pretty brutal WODs my body needed to rest today. I went for a really nice slow hike for active recovery. I went to a trail where there isn’t much of an elevation change and no challenging parts to it. The pace was faster than the tougher hikes I do, but the intensity was nowhere near those. It ended up being 3.97 miles in 1:25:32.

165 All Day

Didn’t sleep very well at all last night, which isn’t the greatest for going in to do a competitor’s WOD at 8am. Back is pretty sore from yesterday and my delts are still beat up from the tempo OHS.

Warm-up

  • Row 500m
  • PVC Pass-thrus

WOD

3 rounds

  • 8 Shoulder to OH
  • 14 Pistols (alternate legs for 7 each)

Then 3 Rounds:

  • 8 Front Squats
  • 15 GHD Sit-ups

Then 3 Rounds

  • 4 Ground to OH
  • 15 Pull-ups

The Rx weights for this are 190/125. Ha! It would have taken me forever to finish, so I picked 165# which would still be challenging. Having just done “DT” with 155# last week helped me pick the correct weight for this.

We staggered our starts because there are only 3 GHDs, so I actually started with the 2nd couplet, moved to the third, and finished with the first. Kind of brutal that way because as designed, your upper body gets some rest in the 2nd couplet. The WOD called for 2 rope climbs in the 3rd couplet, but I substituted so I could work on my butterfly pull-ups. They’re getting better!

I finished in 22:38. Even going up to 175# would have been a big jump for all of those overhead movements. Cleaning the bar so many times really wears you out too. Definitely taking a rest day tomorrow!

Go Big

Met up with a group to throwdown at CrossFit Full Strength at 12:30. They all did yesterday’s OHS strength portion, but since I was in yesterday, I did something else for strength.

Warm-up

  • PVC Pass-thrus
  • 500m Row

Strength

5×3 Deadlifts

We didn’t do any heavy deadlifts this week, so I figured it was a good lift to do. I went with 5 at 225 and then 3 at 315#, 365#, 405#, and 425#. My old 1RM was 415#, so I smoked that and did 2 more reps, not just the 1 rep. Feeling strong!

WOD

The gals did yesterday’s WOD and the guys decided to do a benchmark girl.

“Power Elizabeth”
21-15-9

  • Power Cleans (135#)
  • Ring Dips

My first time with “Elizabeth” so I wasn’t sure what to expect. I knew it wasn’t going to be easy. I did the first 11 cleans TnG, then dropped the rest of the reps through 21 and all of the 15, before doing all 9 TnG. The ring dips were a struggle throughout, but I did a lot of sets of 4-6. Finished in 7:09. Next time I do this one, I’ll go TnG for all of the cleans and rest as needed to break up the sets.

My low back is pretty fried after all that.