Getting back to a schedule now that the flooring project is wrapped up. Went in at 10:30am.
2:00 Jump Rope
5 @ 45#
5 @ 95#
5 @ 115#
2 @ 135#
1 @ 155#
1 @ 165#
F @ 175#
1 @ 175#
Matched a snatch balance high I did a few months ago. Didn’t feel the greatest dropping into position today.
Power Snatch (115#)
Felt pretty solid here and the weight allowed me to focus on good technique. Was getting some decent triple extension and started concentrating on knees out. I’ve had a bad problem of my knees caving in with both snatches and cleans on the knee rebend. Everything felt a lot smoother when I was able to eliminate that. Receiving the bar for the squat snatches felt pretty darn good.
5 Deadlifts (185#)
First metcon since Friday. Finished in 13:58, doing it by myself.
Just an easy row, keeping my strokes per minute around 20. Traveled 3,280 meters.
This weekend was all about home improvement projects. My Dad came down and we got a lot accomplished. Took all day Saturday to tear out a deck and two walkways. Then on Sunday we scraped up glue from a floor I removed, laid down luan, and started laying new flooring. I did a bunch more work on the floor yesterday and only have one closet to finish up. So while I had 3 rest days from CrossFit, my body got plenty of work; my knees feel like someone hit them with a baseball bat.
Ready to get back at it today. Missing Monday kind of screws up my week because I had to fit in back squats today, but I’ll adjust. Worked out in my garage around 11am.
Week 4 of the squat program and things are getting interesting! I warmed up with 5 @ 45# and 5@ 95# and then went right into the working sets. It was a big jump, but I knew it wasn’t going to be easy so I didn’t want to burn out by doing another warm-up set.
10 @ 185#
8 @ 205#
6 @ 220#
6 @ 235#
6 @ 250#
4 @ 265#
Last two sets were brutal. A couple of months ago 255# was my 5RM, so I think this program is working.
I knew I wanted to push press today, but had no idea what I would do. After finishing the back squats, I came up with this on the fly. Something new to try. I didn’t originally have the MAX set on there, but once I got about half way through and was feeling ok, I figured I’d give it a shot. Warmed up with 5 @ 45# and 5 @ 95#.
7 @ 105#
7 @ 115#
7 @ 125#
7 @ 135#
7 @ 145#
MAX @ 155# (8 reps)
Overall this session felt better than I expected considering the shit I put my body through the last few days. During my warm-up squats I wasn’t sure I would be able to do much because my knees were feeling pretty messed up.
Went to Survival Fitness for open gym at 8pm for a second session of the day.
10/10 Leg Swings (F-B, S-S)
Evens: 3 Weighted Pull-ups
Odds: 3 Weighted Dips
I used a weight belt for both, with a KB attached. For pull-ups I went 25-25-25-30-30 and should have pushed it a little higher on the last two sets. Wasn’t easy, but should have struggled more. On dips I used 25-30-35-40-53. Could have pushed more there too.
I loaded up the small sled with three 45# plates, attached some straps around my shoulders and did a bunch of long drags with it. In between, I was doing some jumps into the middle of 2 big stacked tires and exploding out of the middle for a 2nd jump right away. Not a super intense night, but I was pretty much on my own and got to try a couple of new things.
Finishing out week 3 of the squat program with front squats. Did a few sets to warm-up and then did the prescribed 5 working sets.
5 @ 45#
5 @ 95#
3 @ 135#
5 @ 160#
5 @ 175#
5 @ 185#
5 @ 200#
5 @ 215#
Felt pretty good, but got tougher at the end. I’m liking this squat program, but it’s about to get real interesting next week, moving up to 6 sets and starting to hit some serious loads.
OLY with XWOD
3-2-2-1-1 Cleans (135-165-185-205-225)
2-1-2-1-2 Kneeling Jump
Cleans felt ok, but didn’t want to push it after all of the frost squatting, when that last one at 225 wasn’t the easiest rep. I only jumped up to my feet on the kneeling jumps, but probably should have gone for broad jump distance or something.
A few of us were originally going to do “Elizabeth” but calves are sore from all of the box jumps yesterday and then did those heavy cleans, so we switched it up to OHS instead, which we all need more of. My kipping ring dips need some practice. I finished in 6:56.
That was 4 solid days of training in a row. Will be working on projects at the house all weekend so probably won’t do any workouts. Should be well rested to hit it again on Monday.
Going for a 1RM today since it’s been ages and I wanted to see where I was at. 10 @ 45#, 5 @ 135#, 3 @ 185#, 1 @ 215#, and then failed on two different attempts at 235# to match my PR. My left arm was not having any trouble, but my right was way behind and couldn’t catch up. Then I dropped down for 5 @ 185#. On these, my right arm was still trailing behind. Kevin noticed my elbow was a lot more flared out then the left, putting me in a bad position. Something to work on.
Disappointing bench day. I haven’t PR’d a lift in a couple of weeks and need that rush of beating a record soon!
6 x 2 @ 185#
First time using lifting straps. The first set felt super heavy and awkward getting used to the straps, but it got much easier as the sets went on and the pulls felt pretty good. I still have a hitch where I kind of stop and almost dip back down in my Olympic lifts. Need to fix that.
Something new to try out. Not exactly sure we were doing them right, but they felt like they were working something. Did 5 reps each at 95#, 105#, 115#, 125#, and 135#.
We were close…
40 Air Squats
Much harder than I imagined because you hit muscle fatigue in so many of the movements. I was 10 HSPU short of completed 3 full rounds, so 2 + 140. Lot’s of resting in this to give the muscles time to recover and keep from hitting failure until that last round.
Feeling pretty good today after a tough WOD and some good strength work last night. Trained at 10:30am with Matt, Cora, Kevin, and Steve. Kevin came up with the programming for the day and Matt ended up using it for the Survival Fitness classes too. Was a good one!
Did a 500m row, 3/3 Turkish Get-ups with a 35# KB, some PVC pass-thrus, and then worked up to heavy push presses.
Evens: 3 Push Presses
Odds: 10 Pistols
I was planning on trying 185#, but it was really heavy warming up, so I dropped down to 175# and used it for the first four rounds and then bumped to 185# for the last round. Programming called for only 6 pistols, so I was going to try wearing my 20# vest but it was pretty awkward so I did 10 each round instead. I can fly through them pretty fast now and don’t run into many problems.
12:00 AMRAP with 1 Deadlift EMOM (285#)
9 Air Squats
The deadlift kind of served like a forced break in this. My first round was a little fast, but then I kept the same pace until the last 2 or 3 rounds when my HSPU got a little slower. I came up 2 squats shy of 12 full rounds for a score of 11+19. All of my HSPU were unbroken which was nice. Pull-ups and squats were only broken up due to coming on a minute and having to do the deadlift.
15s Air Dyne sprint at 100%
This felt easier than when we did it last Saturday. Didn’t have that sick feeling throughout, but it did hit us all about 5 minutes after. Kevin and I got 287 calories on our AD, which was up from 269.
My body is feeling a little beat up today, but planned to rest tomorrow anyway, so might as well hit it hard. Matt, Cora, Kevin, and I trained at 10:30am.
Back squat and shoulder press warm-up with light weights
Second week of the squat program, so while everyone did the 5 sets of 3 back squats around 90%, I did 4 sets of 8 with increasing weight.
10:00 EMOM MOFO
Evens: 3 Back Squats (90% of 1RM)
Odds: 3 Shoulder Presses (90% of 1RM)
I did my first 3 sets of back squats on time, took off the 4th round of back squats to rest for my heaviest set, and finished it on the 5th round. I had to do 8 reps each set, using 185, 205, 220, and 235. Pretty rough. On shoulder presses, 90% calls for 145#, but I don’t think that would be possible for me, so I used 135# for the first 4 sets and 140# for my final set.
This one comes from some of the CrossFit Level 1 Seminar Staff. They absolutely crushed it. I think Khalipa did it in 4:17.
10 Shoulder Presses
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats
Rx is 115/75 for this one. My time was 14:03. Great barbell work there.
Just keep moving in this one.
10 Jingle Jangles
10 HR Push-ups
10 OH Walking Lunges (45/25)
I completed 7 full rounds, 10 jingle jangles, 10 v-ups, and 1 push-up for 7+21.
Ball Slams (15#)
I did knee tuck sits each round.
Took us about an hour and 40 minutes to complete everything today. I have a feeling the legs are going to be wrecked for a couple of days.