Over 2 Years Later

Well rested and feeling good. Eating better starting today to drop some weight before heading to Long Beach on the 24th. Super Sunday at 11am.

Warm-up

  • 1,000m row (4:00)
  • 2 Seated Box Jumps (24″)
  • 5 OHS (45#)
  • 2 Seated Box Jumps (30″)
  • 3 OHS (95#)
  • 2 Seated Box Jumps (34″)
  • 3 OHS (135#)
  • 2 Seated Box Jumps (38″)
  • 3 OHS (155#)
  • 2 Seated Box Jumps (41.5″)

XWOD

  • 3-3-3-3-3 OHS
    • 165#
    • 175#
    • 185#
    • 195#
    • fail 200#
  • 2-1-2-1-2 Seated Box Jumps
    • 2s: 45″
    • 1s: 48″ (PR)

Just not tight on that last attempt. Got to the bottom and dumped the bar forward on the first rep. That was a 0.5″ PR for the two single seated box jumps.

Conditioning

CrossFit Games Open 12.2
10:00 AMRAP

  • 30 Snatches (75/45#)
  • 30 Snatches (135/75#)
  • 30 Snatches (165/100#)
  • 30+ Snatches (210/120#)

When I did this in 2012, I was only a few months into CrossFit and had never snatched more than 95#. Took me over 3 minutes of attempts to finally make one at 135#. I ended up getting 6 reps. Today I got through the first 60 reps and then 8 with 165#.

3 Rounds

  • 1:00 Bar-facing Burpees
  • 1:00 Rest
  • 1:00 Air Squats
  • 1:00 Rest

I got 14-14-16 on the burpees and 45-44-45 on the air squats. Such a quad burn on the squats.

Midline

3x MAX HS Hold

  • 2:00
  • 1:13
  • 1:14

Accessory

Reverse Hyper

  • 3x8x260#

All Push

Massage was great yesterday. Definitely needed one. The outside of my left calf is sore! Headed out to the garage around 8:30 this morning.

Warm-up

  • 500m Ski Erg

Went at about 70%, in 2:25.

SkiErg Intervals

3 Rounds

  • 6 Rounds
    • 30s @ 100%
    • 30s Rest
  • 3:00 Rest (total, don’t rest the 30s extra after the 6th)
  • Round 1 meters: 134-137-135-134-132-134
  • Round 2 meters: 140-138-135-134-135-133
  • Round 3 meters: 137-136-135-135-132-133

Damn! That was a battle. Just enough rest to let you go hard again. I picked up some extra technique stuff from an old video on the CrossFit Journal showing to go up on the toes during the recovery phase, which gives your body more room to drop. Seemed to work and I’m getting more comfortable with the rhythm of the machine. Was holding 1:45-1:50 once I got the flywheel going on each interval.

Walked 0.45 miles around the block for a cool down.

Went over to CFi around 11. I did Crossover Symmetry Activation to get started. Then started warming up with shoulder presses and seated box jumps for the XWOD. Did 10×45#, 6×95#, and 6×115# shoulder presses. Also 2×24″, 2×32″, 2×35.5″, 1×38″, and 1×42″ seated box jumps.

2014-08-10-seated-box-jumpXWOD

  • 6-6-6-6-6-6 Shoulder Press (120#)
  • 2-1-2-1-2-1 Seated Box Jumps
    • 2s: 42″
    • 1s: 45.5″

 

Weightlifting

E90S 15:00 (10 sets)

  • 2 Squat Cleans

I went 165-175-185-195-205-215-220-225-235-245. Reps were TnG through 195# and then I dropped the bar between reps. Was thinking to go up by 5# at a time after 215# but after 2 little jumps, I went for broke with two 10# jumps to finish. My max clean is 260# so that felt pretty good to hit 245# for a double at the end of that work.

Conditioning

21-11

  • Handstand Push-ups
  • Ring Dips
  • Push-ups

The plan started out as doing “J.T.” but after the round of 21 we made an executive decision to adjust. Everything was pretty much down to singles by that point and we wanted to be able to use our arms at the Adventure Park tonight. My time was 9:52.

Midline

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Grabbed some sushi after.

2014-08-09-sushi

Get ScapJacked!

Walked 18 holes of golf yesterday and feeling good. First time since coming back from Spain that my legs aren’t sore. Headed out to the garage before the 9am Survival Fitness class to get in the Smolov Shoulder Press along with an XWOD.

Warm-up

  • 27″ Seated Box Jump
  • 5×45# Shoulder Press
  • 33″ Seated Box Jump
  • 5×75# Shoulder Press
  • 39″ Seated Box Jump
  • 5×95# Shoulder Press
  • Couple attempts at 45″ Seated Box Jump
  • 41.5″ Seated Box Jump

XWOD

  • 6x6x115# Shoulder Press
  • 2-1-2-1-2-1 Seated Box Jump

I did 2×39″ and 1×41.5″ for the jumps. Tried to get 45″ in warm-up but I couldn’t make myself get up there being alone at home in the garage and so early in the morning. Good challenge. This was the first day of week 2 for my shoulder press Smolov Jr. cycle.

Got to SF and warmed up with leg swings, bottom squat holds, and some other stretching.

Strength

Deadlifts w/ bigger red band

  • 5×95#
  • 3×135#
  • 3×185#
  • 3×225#
  • 8x3x255# w/ 30s rest

Accessory

Bulgarian Split Squats (3x 45# bumpers stacked as the box)

  • 10/10 53# KB
  • 10/10 60# DB
  • 10/10 71# KB

Really weird with such a low box and having to touch the knee to the ground. I’m used to doing these on a bench.

Conditioning

  • 100 DU
  • 80 Air Squats
  • 30s Dead Hang + 12 Pull-ups
  • 40 Box Jumps (24″)
  • 30s Dead Hang + 12 Pull-ups
  • 20 Burpees
  • 30s Dead Hang + 12 Pull-ups

I got the 100 double unders unbroken! Wasn’t even a struggle and my shoulders felt fine the whole way. I guess that month of dubs really paid off, plus all of the Crossover Symmetry work I’ve been doing. My air squats wore slow and controlled, but I never stopped. Didn’t rebound on my box jumps, so all step downs, but again, no stopping. Burpees were pretty slow. I did the first two rounds of pull-ups unbroken without dropping, then dropped after 5 in the last round so I wouldn’t rip. Took a short break and got back up to finish out the last 7. Still doing all kipping pull-ups to build up muscle more than butterfly. Finished in 10:39.

Got home and did Crossover Symmetry Iron Scap. Time to step it up! Rest day tomorrow to golf 27 holes and then we have a team competition Saturday against all of the gyms in the area.