Thrusters Suck

After working out yesterday morning I felt pretty good, until I did the rowing intervals before dinner. After that everything seemed to hurt. Sort of “meh” today, with definite soreness in my hamstrings. I heard about the workout this morning and thought about skipping out because I hate thrusters and knew how bad the WOD would suck. But you can’t improve on a movement if you skip out on it, so I forced myself to go in for the 5:30pm class.

I was there pretty early so had a chance to do a bunch of PVC pass-thrus and around the worlds to warm up my shoulders.

Warm-up

4 Rounds

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

4 Rounds

  • 15s Plank
  • 15s Supermans
  • 15s Right Side Plank
  • 15s Left Side Plank

Strength

Find 1RM Shoulder Press

  • 10 @ 45#
  • 5 @ 75#
  • 2 @ 95#
  • 1 @ 115#
  • 1 @ 135#
  • 1 @ 145#
  • 1 @ 155#
  • Fail at 165#
  • 1 @ 155#

Looking back, I probably did too many warm-up reps. I never do it like that. 160# is my previous PR, so went for a new one even though 155# was pretty damn hard. I’ll take hitting 155# twice for the day though. Sounded like most people were doing pretty bad as well because of other work we’d done this week.

WOD

20:00 EMOM

  • 8 Thrusters (65#)
  • 3 Burpees

The Rx weights for the thrusters were 95/65, which is nearly impossible to do. I used 65# and couldn’t even do it all. After the 14th minute, I had to drop down to only 6 thrusters each minute so I could keep doing 3 burpees. Did all 8 and 3 reps in the final minute though because getting 30 seconds of rest no longer mattered.

55 thrusters and 55 back squat thrusters with 115# on Monday, 140 wall balls yesterday, and 150 thrusters with 65# today. I fucking hope we’re done with that movement for the week! 🙂

Gun Show Finisher

5 Sets

  • 20 DB Curls (10 each arm)
  • MAX Diamond Push-ups
  • 60s Rest

For the curls I used 15#, 20#, 25#, 30#, and 35#. The last set was a struggle to finish. I got 16, 15, 16, 15, and 12 reps on the push-ups. After this and all of the shoulder work, I can barely move my arms.

Definitely not doing a WOD tomorrow, but will most likely go in for the OLY class to work on the clean & jerk.

DB WOD

In for the 9am because I have a massage at noon and want to rest after that. Back is tight from the last couple of days.

Warm-up

3 Rounds

  • 20 PVC Pass-thrus
  • 15 Jump Squats
  • 10 Zombie Kicks
  • 5 Burpees

Strength

5×3 Shoulder Press

  • 10 @ 45#
  • 3 @ 95#
  • 3 @ 115#
  • 3 @ 125#
  • 3 @ 135#
  • 3 @ 145#

I did 3 reps at 145# a couple of months ago, but I’ll take it after doing HSPU last night. Some days you have to just take what you can get because it’s better than going for 150# and not getting any reps. It took me a long time to realize this.

Accessory

3 Sets

  • MAX Ring Dips
  • 90s Rest

These felt good today. The weighted dips Kevin and I have been doing really helped out I think. I did 16, 12, and 10 in my sets. All reps were strict with no kipping.

WOD

21-15-9

  • Modified DB Curtis P’s (hang clean, lunge, lunge, push press)
  • Manmakers (DB push-up, row, row)

It was a good change of pace to do a WOD dominated by DBs. The push presses were easily the worst part of this for me. I had to take my breaks mostly because I couldn’t press out any more reps. Finished in 19:44, using 40# DBs.

Update
Decided to try my first 2k row at night. Didn’t quite know what to expect and started too fast. It pretty much sucked after the first 500m. Final time was 7:38 so I’ll have something to shoot for next time.

20121205-181402.jpg

Triple Max Front Squat

Went to the 7pm class because I had work to do this morning and waited for my iPhone 5 to be delivered tonight in case it needed a signature. Feeling good after a complete rest day yesterday.

Warm-up

4 Rounds

  • 15s PVC Pass-thrus
  • 15s PVC OHS
  • 15s Zombie Kicks
  • 15s Lateral Jumps

Strength

5×3 Front Squats

These felt great today. Started off with 6 @ 135# and then 3 reps at each of 155#, 185#, 205#, 225#, and 235#. Had some left in the tank too, but I didn’t want to fail and that was already my 6th set. My previous 1RM is 235# so hitting it for 3 reps today was a good place to stop.

WOD

20:00 EMOTM, do as much of the following in the first 30 seconds

  • 5 Romanian Deadlifts (185#)
  • 5 C2B Pull-ups
  • 5 Burpees

In the first minute I got 4 burpees, then 3 in the next minute, then 4, then 2 I think. After that, there were no more burpees until the final minute where we worked the entire minute and I barely got everything done. I kept doing my pull-ups as chest to bar throughout the WOD, but it wasn’t too long before I was only getting 4 pull-ups each minute. Only once did I just get 3, so that was somewhere around 90 C2B Pull-ups and 100 RDLs. This was much harder than it looked.

Explosion

Kevin talked me into staying after a bit to do some explosive stuff. We did 6 or 7 sets of explosive push-ups up on to plates by doing sets of 2s. The highest we got up to was 19.5″.

Then we started trying some kneeling snatches with his 15# training bar. I landed some, then went up to 25# for a few. Finally tried 35#, missed the first, and then nailed the second attempt. Next it was some kneeling jumps up on to stacked mats. We maybe got up to 8 or 10 inches.

Shoulders!

Up for the 9am today. My hamstrings started to get sore last night. I think from back squat Monday. My abs are still sore and the GHD sit-ups last night are probably contributing to that.

Warm-up

  • 30 PVC Pass-thrus
  • 10 HR Push-ups
  • 20 PVC Pass-thrus
  • 10 HR Push-ups
  • 10 PVC Pass-thrus
  • 10 HR Push-ups

Great warm-up for the shoulders. I mixed in some around-the-worlds with the PVC too.

Strength

Find 1RM Shoulder Press

  • 10 @ 45#
  • 4 @ 95#
  • 1 @ 125#
  • 1 @ 135#
  • 1 @ 145#
  • 1 @ 155#
  • 1 @ 160#

Just over a month ago, on October 3rd, I missed 150# once and then barely squeezed it out on the 2nd attempt. Going into today I was shooting to match that PR and see if I had anything left in the tank. I was feeling good, so didn’t even make at attempt at it and went right for a PR at 155#. Got it without much trouble so went for 160# and had to fight hard for it.

WOD

2-4-6-8-10-12-14-16-18-20

  • Push Presses (40# DBs)
  • Burpees

Went unbroken with the push presses through the set of 12 and then broke the last 4 sets up, always getting just over half in the first go and then finishing off the rest after a break. Tried not to stop at all during the burpees and just keep going no matter how slow they felt. It was a struggle to push up off the ground for the last 5 reps. Finished in 16:15.

Finisher

5 Sets

  • MAX L-Sit
  • 60s Rest

I did these with my knees up, using the rings and got right around 30 seconds each round except for the 4th, where it was closer to 20 seconds. Good way to finish off the shoulders and get in the abs as well.

More Grace

Still unbelievably sore from Monday’s WOD, but I don’t think I’m anymore sore than yesterday. Went in for the 5:30pm and did an alternate WOD since the people who didn’t make it Monday were doing 30 reps of the Bear Complex.

Warm-up

30-20

  • PVC Pass-thrus
  • PVC OHS

Strength

5×5 Shoulder Press

  • 8 @ 45#
  • 5 @ 75#
  • 5 @ 95#
  • 5 @ 105#
  • 5 @ 115#
  • 5 @ 130#

Everything felt good and 130# was pretty easy. It would have been nice to know in advance what we were doing because I would have looked up what I did last time and known to go heavier.

WOD

  • 10-9-8-7-6-5-4-3-2-1
    • Russian KBS (53#)
    • Floor Presses (40# DBs)
  • “Grace”: 30 Clean & Jerks (115#)

Since I know I’ll be working on the clean and jerks tomorrow in OLY class I went a little easy on myself with 115#. Had also just done “Grace” with 125# on Saturday, so this seemed like an odd choice to put in the WOD. I probably should have went Rx with 45# DBs for the floor presses because I flew through them with the 40s. Finished everything in 9:42.

Finisher

100 Quarter Get-ups (40# KB)

Most of the challenge for me with quarter get-ups is in keeping a stable shoulder as I get up to 10 in a row with one arm. Towards the end of the 100 it did get tougher to actually get up off the ground though.

After class I jumped on the rings and did a kipping muscle-up for the first time since my very first one back in July. This one was actually pretty fluid and I didn’t have to reposition my wrists and arms.

Froning Style

My hamstrings and glutes are a good sore from the RDLs. Need to do those more often.

Olympic Lifting Class

Went in at 6pm for the OLY class. We worked on snatches by doing progressions with the empty bar. Then we loaded up to a moderate weight and did:

5 Rounds

  • 1 Snatch
  • 2 Snatch Balances
  • 3 Snatch Grip Deadlifts

I started with 95# for the first three rounds and then 105# for the next two rounds. After that we worked on full squat snatch singles. I loaded 115# and tried to work on my technique. Then to finish the class we worked up to a heavy snatch grip deadlift triple. Wow is that a bitch on your thumbs! I did 3 sets, 2 @ 205# and 1 at 235# (I think). I don’t remember all of the weights exactly for any of the lifts.

Warm-up

4 Rounds

  • 15s PVC Pass-thrus
  • 15s Air Squats
  • 15s PVC Ground to OH
  • 15s Zombie Kicks

Was already pretty warmed up from the OLY work.

Strength

5 Sets of Kroc Rows – 10 each arm for 4 sets and then max reps in the 5th set.

Used KBs for each round and went 53#, 62#, 71#, 80#, and 88#. I got 17 reps with my right arm and 22 with my left if I remember right.

WOD

No extra rest in between each 10 minute block; the minutes keep going.

10:00 EMOTM

  • Evens: 7 Power Cleans (115#)
  • Odds: 15 Wall Balls (20# MB, 10′ target)

10:00 EMOTM

  • Evens: 5 Power Cleans (135#)
  • Odds: 10 Burpees

10:00 EMOTM

  • Evens: 3 Power Cleans (155#)
  • Odds: 10 T2B

A Rich Froning style workout and I loved it. The EMOTM stuff really allows you to go all out balls to the wall when it’s work time and the rest period is just short enough to recover.

The weight was almost perfect for me. Maybe could have gone 5 or 10# heavier because I flew through the 7 reps in those first 10 minutes, getting them done in about 12 or 13 seconds each time. After 2 rounds of burpees, I figured out why I’ve been so slow lately. I’ve been standing all the way up before jumping. It was taking me 30-31 seconds to get my 10 reps done, which is extremely slow compared to how I’ve done them before when doing 10 at a time. Well, I switched back to jumping as soon as my feet snap up to my hands and shaved 6 seconds of my 10 rep split, right back into my 24 second wheel house. Did all of the T2B unbroken and concentrated on a short kip at the bottom to cycle them faster.

Flippin’ Tires

Up for the 9am today. I was thinking about just doing some rowing, but I have 48 hours to recover before the competition on Saturday, so I’ll be fine. Not feeling too bad after doing “DT” yesterday.

Warm-up

  • 1m DUs
  • 20 Air Squats
  • 20 Reach to the sky and then down to the toes
  • 20 PVC Pass-thrus
  • 1m DUs

In the second minute of DUs I knocked off 78 unbroken, a new PR. That’s 3 PRs this week on my DUs, up from 44!

Strength

5×20 Weighted Sit-ups

I used 20# KBs, a 45# KB, a 60# DB, 30# DBs, and a 62# KB. Crazy how tough these get and how much you can sweat from doing sit-ups

WOD

42-30-18

  • Thrusters (45# empty bar)
  • HR Push-ups

Holy shoulder burner! I knocked out the first 42 thrusters unbroken, but that may have been a bad idea for the rest of the workout. I did 10 push-ups to start, but then it was pretty much 5 at a time for the rest of the workout with a few streaks of 4s or 6s in there. In the second round of thrusters I broke it down into 10-12-8 and then 10-8 in the final round. Finished in 11:13.

Finisher

10 Rounds

  • Tire Flip
  • 100y Sprint (50y down and back)

After doing CrossFit for nearly a year, these were the first tire flips I’ve ever done. Really liked this finisher.

Extra Strength

After I got home I went out to the garage for some dynamic low box squats. In order to keep my body guessing, I went with lower weights than I’ve been using for these, which also let me have faster reps. My legs were pretty tired from all of the thrusters anyway.

  • 2×2 @ 45#
  • 1×2 @ 75#
  • 1×2 @ 95#
  • 1×2 @ 115#
  • 8×2 @ 135#

Now I rest until Saturday.