Double Sunday

Feeling good after yesterday. Went to the 11am class at Survival Fitness.

2 Rounds

  • 1:00 Plank
  • 1:00/1:00 Side Planks
  • 1:00 Rest
  • 1:00 Dead Hang
  • 1:00 Bottom Squat Hold
  • 1:00 Jumping Jacks

I did a quick drop after 35 seconds of dead hang and jumped right back up to regrip. No need to rip my hands open with pull-ups and deadlifts planned for tonight.

20:00 Partner AMRAP

  • 12 Sit-ups
  • 12 SDLHP (53# KB)
  • 12 Squat Jumps
  • 6 Burpees
  • 250m Run

Partner 1 does all of the sit-ups, partner 2 does all of the SDLHP, and keep alternating each movement. Since partner 1 will be doing the run in the first round, the 2nd time through the movements will be switched for each person.

I paired up with Joe and we kept up a solid sprint pace. We were about 130m from finishing 8 rounds.

Over to CrossFit Intuition around 5:30 for another workout. Did Crossover Symmetry Activation and then figured it was a good time to try doing a “ninja get-up” since it’s been a long time and maybe the Explosive Seminar taught me a few things. Nailed it on the first try!

Clean & Jerks

  • 2x40kg
  • 2x60kg
  • 2x70kg
  • 1x75kg
  • 1x80kg
  • 1x90kg
  • 1x95kg
  • 1x100kg
  • 1x105kg
  • 1x115kg
  • 1x118kg (Clean PR, missed jerk)

Used all kilo plates in the Mid Michigan Barbell Club part of the gym, which is a first for me. It’s weird not knowing exactly how much is on the bar. I’ll call that a 260# clean I guess, for a 5# PR. I had the jerk locked out, but was probably a bit forward on me. I really need to work on getting under the bar after I extend, instead of extending some more.

XWOD

Warmed up shoulder press with 5×75# and 5×95#.

  • 8x4x120# Shoulder Press
  • 2-1-2-1-2-1-2-1 Explosive Push-ups

For the 2s, we did clapping push-ups and for the 1s we did a plyo push-up from the ground on to four 45# bumper plates.

Conditioning

  • 3 Rounds
    • 5 C2B Pull-ups
    • 10 Deadlifts (185#)
  • 2:00 Rest
  • 2 Rounds (same movements and reps)
  • 1:00 Rest
  • 1 Round (same movements and reps)

I wanted to make something short and fast, but still really intense. This worked out really well. I start losing my kip on C2B after 3 or 4 and was swinging all over the place a few times. I finished 3 rounds in 1:50, 2 rounds in 1:12, and 1 in 0:27, with a total time of 6:29 on the clock.

Did 4 sets of 10 reverse hypers with a green band on the GHD. Then I did Crossover Symmetry Recovery.

Blistered Feet

Barefoot on pavement is one of the dumbest things I’ve ever decided to do and it was only about 6 minutes. I hope these blisters heal fast.
blisteres-feet

At Survival Fitness for the 9am class, with a bunch of gauze taped to my feet in case the blisters pop.

Warm-up

  • Arm Circles
  • Shoulder Stretching
  • Shoulder Press
    • 10×45#
    • 5×95#
    • 3×115#

12:00 EMOM

  • Odds: 3 Shoulder Press (130#)
  • Evens: 20s Dead Hang + 5 Pull-ups

Felt pretty good on the shoulder presses. Concentrated on active shoulders and a good hollow body position during the dead hangs. Didn’t drop from the bar after the hangs so went right into the pull-ups and did them all kipping.

10:00 EMOM

  • 3 Strict HSPU + 5 Box Jumps (30″)

I had to add an AbMat for the last 5 rounds. First time doing HSPU since coming back to shoulder work though and didn’t have any pain. Plenty of pain on the bottom of my feet during box jumps though.

5:00 EMOM

  • 5 Thrusters (95#)

Rest – 2:00 + whatever is left after reps.

5:00 EMOM

  • 5 Thrusters (115#)

Rest – 2:00 + whatever is left after reps.

5:00 EMOM

  • 5 Thrusters (125# – 145# for final minute)

I pussed out on the 135# Rx for the last round, so bumped it up on my final round. Wrists are pretty sore after all of this.

60 Day Lifting Challenge – Week 7 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Woke up feeling really beat up. Could it have been simple from moving the heavier day 5 up? Lifted solo just after 11. I work Nano 3.0s for the entire session today since the lifts were not squat variants. Could really tell the difference in setup positioning.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets of MAX Unbroken DU
  • 10×45# Shoulder Press

Went 62, 50, and 73 on the double unders.

Split Press

  • 2×95#
  • 2×105#
  • 2×115#
  • 2×125#
  • 2x2x130#
  • 2×135#
  • 2×140#

Power Snatch from Below Knee

  • 2×100#
  • 2×120#
  • 2×140#
  • 4x1x150#

Power Clean from Below Knee

  • 2×135#
  • 2×155#
  • 2×180#
  • 4x1x190#

Lifts felt good today even though I wasn’t feeling so great this morning.

Snatch Deadlift

  • 6x2x185

Hooked gripped them all for once. Hard on my thumbs!

Skill

Three more sets of MAX unbroken DU. I went 82, 75, and 67 this time. Really happy with those 6 sets today. All sets at least of at least 50 and no stupid early trip ups. Had some really nice saves too, wanting to hit at least 50 every time.

Skill/Conditioning

5 Rounds

  • 10 Pistols
  • 20s Handstand Hold
  • 10 T2B
  • 90s Rest

I counted slow up to 21 during my handstand holds since I couldn’t see the clock. Timed out my counting while typing this up and it should have been pretty damn close to 20 seconds. My rounds were 1:08, 1:05, 1:03, 1:03, and 1:01 with everything unbroken. Really liked that one!

2014-01-18-wod

Ended with Crossover Symmetry Iron Scap.

I wonder what they have in store for us in week 8. Tomorrow will be day 49, so not much time left.

Deadlift Soreness

My legs and back are really sore from RDLs on Sunday and deadlifts yesterday. I used the foam roller for the first time today. Wow it really brings everything out in those sore areas.

Warm-up

  • 600m Run
  • 3 rounds
    • 10 PVC Shoulder Pass-thrus w/ shrug
    • 15s Dead Hang
    • 30s Plank (on hands)

First time doing a dead hang during class. Focus for them is on keeping the shoulder engaged. I think it was also the first time I had done planks on my hands.

Strength

4 Sets

  • 2-3 Weighted Pull-ups, 2-1-X-0 tempo
  • 20s Rest
  • MAX Strict Pull-ups, 2-0-X-0 tempo
  • 20s Rest
  • 30-45s L-Sit (cumulative)
  • 2m Rest

I really struggled with the strength work today. I used an 18# KB for the weighted pull-ups and was able to get 2 or 3 each round. But that completely knocked me out for doing strict pull-ups. It was an adventure trying to get 2 or 3 of those with such a short rest. I did the L-Sits on PVC parallettes with my knees slightly bent and tried to get 10-15 seconds at a time.

WOD

In teams of 2, complete the reps however you want, but you must run together.
4 Rounds

  • 12 DB Renegade Rows
  • 400m Run

I paired up with Dominic, who I hadn’t met before. We split up the renegade rows by each doing 6 in each round. I used 25# DBs but should have used 30s. We finished first in 11:43. My endurance is improving a lot lately. I really pushed my pace in the 3rd and 4th rounds.

I took out the jump rope after a rest and knocked out a couple of good DU streaks. Didn’t try more than a minute. I’ll do a longer practice session on them tonight. Last night while looking for tips on DUs, I found a great video for progressing through DUs, from Again Faster. Check it out.

http://vimeo.com/2969537