Damn Back

It was so good to sleep in my bed last night after 9 nights on an air mattress. But the left side of my low back started acting up last night. For half the night it was extremely painful to roll over. Been getting better throughout the day, so hopefully it’s just something aggravated and not a new tweak. The back tweaks I’ve had recently affected the right side, so this is definitely something new. I’ve been using e-stim on it all day.

I went to CFi at 5:30 to work on a few things and then try some things with our team before a local competition on Saturday.

Warm-up

5 Rounds NFT

  • 10 Reverse Hypers (210#)
  • 200m Row
  • 10 Shoulder Press (20kg)

Split Jerks

  • 5x20kg
  • 5x40kg
  • 2x50kg
  • 2x60kg
  • 2x70kg
  • 2x80kg
  • 2x90kg
  • 2x95kg

Felt ok. Didn’t want to push it with my back and not having worked on them for almost 2 weeks. Rest day tomorrow. Hopefully this issue clears up or a 2RM front squat and max clean are going to be pretty tough events.

New set of bumpers I picked up during their Matte Black Friday Hundo specials.
New set of bumpers I picked up during their Matte Black Friday Hundo specials.

Michigan Jerks

Went to Mockingjay Part 1 on Thursday night so didn’t get much sleep. Needed that full rest day yesterday and got a massage too. Ended up going to be before 9pm, which never happens. Hell, being in bed by 10 in extremely rare.

Warm-up

  • 1,000m Row (4:26)
  • Bottom Squat Hold
  • Jerk Footwork Drill

Weightlifting

Split Jerks

  • 5x20kg
  • 5x40kg
  • 3x50kg
  • 3x60kg
  • 3x70kg
  • 3x80kg
  • 3x85kg
  • 3x90kg
  • 3x93kg

2014-11-22-michigan-jerk

2 Clean + 1 Split Jerk (Blocks below the knee)

  • 50kg
  • 60kg
  • 70kg
  • 80kg
  • 90kg
  • 100kg

Feeling more and more comfortable with the jerks. Slowly adding more weight. Trying to work on dropping under the cleans faster too.

Strength

Front Squat

  • 5×135#
  • 5×185#
  • 5×215#
  • 5×235#
  • 5×255#
  • 5×265#

Conditioning

2,500m Row

Nothing crazy. Wanted to get the heart rate up for a bit and keep the pace under 2:00/500m. Finished in 9:51.2.

Don’t Cherry Pick

Kind of wanted to skip the workout today because I hate the long ones. I hate cherry pickers more though, so don’t want to be one. Went to the 4:30 class. We did a dynamic warm-up for a few minutes.

Gymnastics

6 Rounds NFT

  • 3 Strict C2B Pull-ups (20#)
  • 3 Strict Ring Dips (3s pause)

I didn’t get my chest to the bar every time.

30:00 AMRAP (Partner)

  • 20 Air Squats
  • 20 Burpees
  • 20 American KBS (53#)
  • 20 Box Jumps (24″)
  • 20 Wall Balls (20#, 10′)

I partnered up with Jared. We simply alternated movements through the first 4 rounds. Then the rest of the way one person did all 20 air squats and we evenly split up the other movements 10/10. We finished 8 full rounds plus 20 air squats, 20 burpees, and 13 kettlebell swings. Grinder!

Midline

8 Rounds (Tabata)

  • 20s Plank Push-ups
  • 10s Rest

Damn! Felt like I was working shoulders more than core.

Weightlifting

Did the jerk footwork drill a bunch as I was cooling down from the workout.

Jerks

  • 5x20kg
  • 3x40kg
  • 3x50kg
  • 3x60kg
  • 3x70kg
  • 3x80kg
  • 3x85kg

Starting to get a feel for a better back leg position and dropping under the bar instead of pushing it up so high.

Working the Back Leg of the Jerk

Feeling a bit from all of the push-ups yesterday, but rested and ready to go.

Warm-up

  • 3 Rounds NFT
    • 10 Reverse Hypers (210#)
    • 250m Row
  • Jerk footwork
  • 10×45# Shoulder Press

Weightlifting

Split Jerks

  • 5×45#
  • 5×95#
  • 2x3x115#
  • 3x3x135#
  • 2x3x155#
  • 2x3x175#

Working on my back leg. Starting to get a feel for it. Kept it light.

  • High Hang Clean
  • Hang Clean
  • 2 Front Squats
  • Jerk

Fun little complex. Did 135-145-155-165-175-185-195-205#. The jerk felt really good!

Conditioning

2 Rounds

  • 1:00 MU
  • 1:00 Rest
  • 1:00 Burpees
  • 1:00 Rest
  • 1:00 Row
  • 1:00 Rest
  • 1:00 DU
  • 1:00 Rest

I got 8 and 6 muscle-ups, 22 and 20 burpees, 23 calories rowing both times, and 77-93 double unders.

Accessory

3 Rounds NFT

  • 10 Reverse Hypers (260#)
  • 10 Weighted GHD Sit-ups (20#)

Sunday Mass

In for an early Sunday at 9am because we’re heading to the Adventure Park to climb the trees again. I started off with Crossover Symmetry Activation and some stretching.

Warm-up

  • 10×45# Shoulder Press
  • 2 Kneeling Jumps
  • 5×95# Jerk
  • 1 Kneeling Jump (4″)
  • 2×125# Jerk
  • 1 Kneeling Jump (7″)
  • 2×155# Jerk
  • 1 Kneeling Jump (10.25″)
  • 2×185# Jerk

XWOD

  • 2-2-2-2-2 Jerks (205#)
  • 2-1-2-1-2 Kneeling Jumps
    • 2s: 10.25″
    • 1s: 13.25″

Felt pretty good on most of the jerks.

Strength/Accessory

  • 5×45# Good Morning
  • 5×95# Good Morning
  • 5×135# Good Morning
  • 5×165# Good Morning
  • 15 Push-ups
  • 5×175# Good Morning
  • 15 Push-ups
  • 5×185# Good Morning
  • 15 Push-ups
  • 5×185# Good Morning
  • 15 Push-ups
  • 5×195# Good Morning
  • 15 Push-ups

Focused on explosive drive back up out of the bottom in the good mornings to work the hamstrings more. I can feel a big difference when I engage my glutes and hamstrings to initiate the movement. All push-ups were unbroken sets.

Gymnastics

EMOM 10:00

  • 7 C2B Pull-ups

Did pretty good with the butterfly considering I’d never done more than 4 chest to bar in a row with it. Got several rounds unbroken without losing my kip. Have started to develop a bruise and broken blood vessels under my right pec where I contact the bar. I think maybe I should work on hitting higher, which should be less work. I feel like I’d smash my face though.

Thruster Attack

3 Rounds

  • 5:00 Tabata
    • 20s Thrusters (35#)
    • 10s Rest
  • 2:30 Rest

Damn that was tough this week!

60 Day Lifting Challenge – The End

I’ve been doing the 60 Day Lifting Challenge from Columbus Weightlifting and today was my last day. Woohoo!

Turned out not to be a good week for me with testing the lifts.

Warm-up

  • Crossover Symmetry Activation
  • 15# Snatch Positions
  • 45# Snatch Positions
  • 75# Snatch Positions

Snatch

  • 2×95#
  • 2×115#
  • 2×135#
  • 1×145#
  • 1×155#
  • 1×165#
  • 1×175#
  • 1×185#
  • Missed 195# 5 times

Felt good on the way up. At some point recently I’ve started jumping back too far in the clean and the snatch. When I was warming up, something happened between my left shoulder and neck. I can’t put too much pressure on it or it hurts to the touch. Not saying that’s the sole cause, but it didn’t help. I think I tweaked a few things that I didn’t realize with that pretzel clean on Monday.

Split Jerk

  • 2×115#
  • 2×145#
  • 2×175#
  • 1×205#
  • 1×225#
  • Fx245#

Mid-back on the left side was flaring up and it wouldn’t let me hold the weight at 245#. That stupid clean!!

Oh well, hopefully none of these tweaks are anything serious. Back to CrossFit classes in the morning.

Get It Overhead!

I’m feeling pretty sore in my shoulders from the HSPU yesterday and as the day goes on my ass is feeling those plyo lunges. Went in at 3:15 for some special OLY work and then stayed for the regular class.

OLY Warm-up

  • 500m Row
  • PVC Pass-thrus
  • 2 x 10 Pause Jerks with 45# bar

Jerks

  • 5x Jerk Short Step with 95#
  • Jerk from the Back – Doubles and Triples
  • Jerk from the Front – Doubles and Singles

I started off with 95# from the back, went 115#, 155#, and 185#. This was my first time doing any jerks from the back and they felt really weird. I only did a couple of singles at 185# because I don’t feel comfortable dropping that much weight back to my back and it felt uncomfortable to begin with. I need to do these once in a while to get the feel for them.

I dropped the weight back down to 155# and switched to jerks from the rack, doing a double there. Did a double at 185# and another at 205#. Then I was going to hit 225# for a single and Gayle asked if it was going to be a PR, so figured might as well throw another 5# on to make it 230# for a PR. Hit it easily without even punching under in fully. Upped it to 245# and pushed the weight forward instead of back, so failed. Fought it a bit and it didn’t feel too good on my low back.

Took a rest, made sure to punch under it, and got it up for a 20# PR. It was a little unstable over my head, but that’s fucking heavy. Gayle said I could have gotten my front foot out further too and got under it more. Did a good job of getting my head through though.

Class Warm-up

  • 3/3 World’s Greatest Stretch
  • 10/10 Scorpions
  • 10/10 Flamingos
  • 10/10 Legs Swings (F2B, S2S)

WOD

3 Rounds

  • 600m Run
  • 25 Pull-ups

I tried to push it harder on the run today and the temperatures are rising fast here in Phoenix, so that makes the running even tougher. Did all butterfly pull-ups again, but I’m having trouble stringing together more than 7 before I lose rhythm. Finished in 12:24.

Finisher

90s-60s-30s

  • DU
  • AbMat Sit-ups

This was actually part of the class warm-up, but I was finishing up my jerk PR when class started so didn’t do it at that time. Took some rest after the WOD and then knocked it out since there was plenty of time before the next class started.