Weak Bench

Today marks my 1 year anniversary since starting CrossFit. Took a needed rest day from the box today, but did a quick 5×5 of bench press in the garage tonight with Kevin.

  • 5 @ 135#
  • 5 @ 155#
  • 5 @ 175#
  • 5 @ 185#
  • 5 @ 195#
  • 2 @ 205#

When I did this a few weeks ago I got 3 reps at 205#. I’m getting weaker! Actually I think I’m coming down with something. I’ve been coughing and sneezing a lot today, along with some sniffles. Hopefully I’m fine tomorrow.

Sunday Extras

I busted out the dynamic bench press work.

  • 2×3 @ 45#
  • 1×3 @ 95#
  • 1×3 @ 115#
  • 8×3 @ 135#

Then I grabbed the jump rope and knocked out 53 DUs in a row, which breaks my old PR of 44. I should do them with untied shoes more often! Oh, and then I went back out and tried them again a bit later and got 70 in a row!

Casey A, Michelle, and Kevin came over to do some OLY work in the garage. Casey, Michelle, and I are all doing a team competition on Saturday where we have to do a max snatch as well as a max clean and jerk.

Casey and I did a bunch of lifts at lighter weights and then started going heavy. I set a PR by hitting a 145# snatch. My technique is still pretty bad, but it’s not going to improve a lot in the next week. In the competition I think we’ll have to rush through our snatches and focus more of the C&J because we’re more likely to hit some big PRs there. The 3 guys have 8 minutes to do both sets of lifts and the women have the same amount of time. The weight can’t decrease during the snatch or C&J portions though, only in between. Should be fun.

Ankle Stinger

As planned, I took the weekend away from the gym. Went up north to my parents for a couple of days. All day Saturday was spent working in the garage with my Dad. We built a 18 x 24 x 40 plyo box, a weight rack, some risers for my squat stand, and another small platform that can be used under the box for higher jumps. I drove back home on Sunday morning so I could make it to Gym Jesters at 2pm. We worked on back tucks again, some cart wheels, and hand stands. I got a nice stinger in my left ankle doing back tucks on mats on the floor.

The rest from WODs felt good, but I was ready to get back at it today. I went in for the 9am.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Strength

5×3 Low Box Squats

Last week I only got up to 175# for the 5×5 and was pretty disappointed. They didn’t feel right at all. I think it was mostly because I was tired from Sunday’s competition. Today was a completely different story. Warmed up with a set of 3 at 95# and then my working sets were:

  • 135#
  • 155#
  • 185#
  • 205#
  • 215#

Last two sets were tough, but felt good. I used a narrower stance this week and really concentrated on pushing my knees out. That’s 40# above the weight I did last week.

WOD

5 Rounds

  • 20 Pistols (alternating legs)
  • 20 Burpees

I started out doing Rx pistols but after 3 on my left leg I had to grab a box because the ankle stinger was killing me. Right leg was fine. With the delay to grab a box and get setup, I still finished first in 12:08. Last time doing pistols my low back gave out and I had to use a box and today my ankle couldn’t handle it because of hurting it yesterday. Some day I’ll get back to doing Rx Pistols!

Finisher

10-9-8-7-6-5-4-3-2-1

  • K2E
  • 4x Scissor Kicks

My grip and core strength is really improving because I was able to do every set of K2E unbroken. The scissor kicks seemed really easy today too.

Garage Strength

Later at night I did some upper body strength work in the garage. I did dynamic effort bench pressing which is all about speed in the reps and one minute of rest between each set.

  • 2×3 @ 45#
  • 1×3 @ 95#
  • 1×3 @ 115#
  • 8×3 @ 135#

Garage Epicness

I went over to Kevin’s tonight to do some bench pressing. With CrossFitters it always turns into more than planned. I wanted to do a 5×5 on the bench and ended up doing:

  • 10 @ 135#
  • 5 @ 155#
  • 5 @ 175#
  • 5 @ 185#
  • 5 @ 195#
  • 3 @ 205#

A week and a half ago I set my 1RM PR of 215# after not having benched in 5 years. Today I put up 205# three times!

We started screwing around with some of the other stuff Kevin had in his garage. I’ve wanted to go for a max height box jump for quite some time now and never did it. He has a 30″ box and just built some platforms for box squats and deficit deadlifts, so we stacked them up and it came out to 44″. I couldn’t get myself to even attempt it so we started with the 34″. I’ve done 32″ an Survival Fitness so that wasn’t a big deal, but helped to build confidence. Swapped boxes to get up to 40″ and got up there without much trouble. Finally got to the 44″ which wasn’t bad either. We couldn’t stand all the way up though because the garage isn’t high enough.

So of course we had to throw a WOD together! We only used the 40″ height though, which is plenty high enough for reps.

5:00 AMRAP

  • 4 Box Jumps (40″)
  • 5 Burpees
  • 6 GHD Sit-ups

I got through exactly 5 rounds. The box jumps get a little scary towards the end as you get tired.

After resting a bit, I jumped on his rings and knocked out a strict muscle-up like it was nothing. No idea where that came from but it was the first time I’ve ever done a strict one! I tried a couple more times and couldn’t get it again. Not even sure how the first one happened after doing ring dips this morning.

Epic night for a garage WOD!

Dynamic Bench Press

Today is my rest day, but I finished setting up my garage gym earlier and I’ve been doing some reading about things I wanted to try.

I’ve read a few things about dynamic effort days as opposed to max effort days and it seems really interesting. PowerWOD has some good info about it:

This method is defined as lifting a non-maximal load with the greatest speed possible. This method should be coupled with compensatory acceleration. This means you must apply as much force as possible to the barbell, i.e. pushing as hard and as fast as you can in the concentric phase of the lift. If you squat 700 pounds and are training with 400 pounds, then you should be applying 700 pounds of force to the barbell.

The weight used should be non-maximal in the 50% to 75% range.

I wanted to try it out with bench pressing because I benched for the first time in 5 years on Friday. Since I set a 215# PR on the bench press, I picked 125# for about 60%, where I’d focus my sets. You have to warm up so here is what I ended up doing (about 1 minute of rest between each set):

  • 2 sets of 3 @ 45#
  • 3 @ 65#
  • 3 @ 85#
  • 3 @ 105#
  • 8 sets of 3 @ 125#

I tried to press up really fast, but probably didn’t do it right. Even though 3 reps at 125# isn’t very heavy, I could start to feel a little fatigue as the sets went on.

I was going a little nuts without doing a workout today, so at least I got in a little work and got to use the rack I put together earlier. Oh, I did walk 18 holes of golf this morning as a little active recovery.

Tweaked My Back Again

Went in to open gym today at 5:15, but did the WOD on the board and then a little extra after.

Warm-up

  • 300m Run
  • PVC Shoulder Work

Strength

5×5 of 3″ Deficit Deadlifts

Started off with a warm-up set at 135#, then went 185, 225, 275, 295, and 305. I had a little more left in the tank, but that felt good.

WOD

  • Tabata Over the Box Jumps (24″)
  • 2m Rest
  • Tabata Ring Rows
  • 2m Rest
  • Tabata Plyo Push-ups
  • 2m Rest
  • Tabata V-ups
  • 2m Rest
  • Tabata Pistols

My over the box jumps were solid and I got 82 there. Ring rows always suck and I only could get 59. I started out way too fast, getting 20 plyo push-ups in the first 20 seconds, but it killed me. I only managed to get 48 more for a total of 68! V-ups felt good and I got 87. I was doing real pistols, but then at the end of the 2nd round I felt a tweak in my back. I tried to keep going in round 3, but only managed 2 reps because it hurt! I was thinking about calling it quits, but then did the rest of the rounds on a low box and managed to get 47 reps. Tied for 2nd place all day in the gym with 343 total reps.

Strength #2

I haven’t bench pressed in probably a good 5 years. The most I had ever done was 205 pounds. I’ve been wanting to work it into my schedule somewhere and today was the first day of that.

  • 10 @ 65#
  • 10 @ 115#
  • 5 @ 135#
  • 5 @ 155#
  • 3 @ 175#
  • 1 @ 195#
  • 1 @ 215#

I tried to go again at 225# and had nothing left in the tank. I’ll take a 10# PR without working on it at all. If I hadn’t done all of those plyo push-ups I think I would have been able to go higher. Doing so many reps before the 1 rep tests probably wasn’t the greatest idea either.

I sure hope the tweak to my back isn’t anything serious and it’s fine tomorrow. I can’t afford to take it easy with this competition coming up in 2 weeks.