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

The Bar Takes a Piece of Me

I wasn’t really sore this morning from yesterday’s Olympic lifting session. I do feel a bruise near my neck from doing cleans though.

Warm-up

  • 3m DUs
  • 6 each of Push-up complex (Under the fence, knee to elbow at bottom of push-up, foot to outstretched hand at top of push-up)
  • 50 Sit-ups
  • 6 each of Push-up complex

I think we did something else in the warm-up, but I can’t remember what it was.

Strength

5 Sets

  • 5 Deadlifts
  • 20s Rest
  • MAX HSPU
  • 3m Rest

Since I had just done RDLs last night I wasn’t sure what I’ve have left in the tank for deadlifts. I started with a warm-up set at 135# and then my rounds went like this:

  • 165# DL / 7 HSPU
  • 195# DL / 7 HSPU
  • 215# DL / 5 HSPU
  • 245# DL / 6 HSPU
  • 275# DL / 4 HSPU

Everything felt pretty good. Today was the first time I tried HSPU with only 1 AbMat. It’s definitely harder than 2, but I’ve come along way since doing stink bugs 2 months ago. 275# is a new PR for deadlifts by 5#.

WOD

5 Rounds

  • 8 Deadlifts, 85% of 5RM
  • 20 Wall Balls

I used 235# for deadlifts and a 15# MB so that I could keep up the intensity throughout. In the first round I did all 8 deadlifts unbroken, but then broke them up into sets of 5 and 3 for the rest of the rounds. Each round I tried to do the wall balls unbroken, but had to take a break of 2-3 seconds during a few of the rounds. I finished in 10:41. On one of the the deadlift descents, the knurling of the bar scraped my knee and took a souvenir.

Go Go Go

It’s been a busy day! I hadn’t been to the Olympic lifting class in a couple of weeks, so making sure I made it was my top priority. I hadn’t been hiking in a couple of weeks either, so that was also a high priority. I really wanted to get out golfing too so I could work on some swing changes and get more practice with my new clubs.

In order to get everything in, I woke up at 7am and headed out to Piestewa Peak. I hiked 2.72 miles in 1:03:03. I rushed home, ate, showered and sped off to the golf course where I walked 18 holes. The pace of play was good for a Sunday, so I got home with plenty of time to eat and relax a bit.

When I got to the gym, I worked on DUs for about 5-10 minutes to warm-up. Still struggling. I ended up being the only person to show up for the Olympic lifting class, which was kind of cool, because it meant I got a 1-on-1 session with John for the entire hour! It’s such a great opportunity to get tips and coaching from someone that has competed in the Olympic lifts. I’ve come a long way with my technique since the first time I tried the lifts.

We started with clean and jerks. I warmed up with the bar a bit and then did a few sets of doubles at 95#. Moved on to doubles at 115#, 125#, and 135#. Then switched to singles at 145#, 155#, and 165# which were all PRs! On Wednesday I set a 40# PR in the snatch and today I hit a 30# PR in the clean and jerk!

For the second half of the class I did Romanian deadlifts (RDLs). I did 2 or 3 sets of 5 at 95#, then sets of 5 at 115# and 135#, and a final set of 3 at 155#. The RDL is a little hard to get used to, but when you do it right you can really feel it through your hamstrings and ass. I’m going to be sore tomorrow. I just looked at what tomorrow’s CrossFit workout is going to be and there is a bunch of deadlifts in both the strength work and the WOD. Great!

Treadmill Run Attempt

I didn’t get much sleep last night. Was wide awake at 6:30 so got out of bed after already laying there for a good 45 minutes. My left calf is sore. I guess it could be from intervals or the jump rope yesterday. I played 18 holes of golf, but rode in a cart since they didn’t allow walking on that course on weekends.

I wanted to go for a hike, but Duke and North Carolina were playing, so I watched the game instead. During halftime, I went outside and practiced DUs for 10 minutes. Couldn’t get a rhythm going and barely got more than a few streaked together. Just when I was making progress, I run into a brick wall again.

After the game, I went over to the gym in the apartment complex and jumped on the treadmill. I was planning to do a slow 30 minutes, but the cushioning in my left shoe came loose and kept sliding back towards my ankle. I’ve had this pair of Inov-8 F-Lite 230’s for about 4 months now, but haven’t been wearing them much since I bought the Inov-8 Bare-XF 210 CrossFit shoe. Because of the setback with the shoe, I only managed 7 minutes on the treadmill so then I did 30 minutes on the stationary bike.

No Pain, No Gain

I’m still a bit sore from the snatch workout that was Open workout 12.2. I’ve been tempted after both of the first workouts to try them again, but talk myself out of it. I have no shot at advancing to regionals and very little chance of helping our box’s team by being one of the top 3 men in a workout. I’m doing this to push myself and one shot at each workout is enough. I know I could do better and learn from mistakes I make in the first attempt, but I’ll take that knowledge into the class workouts instead.

I just got done with about 15 minutes of DU practice and a run. I started to get a headache from so much jumping! I set a new PR with 33 DUs in a row and I’m stringing together streaks more consistently. Jumping a bit higher is really paying off. I’m still taking a beating from the rope though. As you can see in the picture, today it was my hands.

I did Tabata intervals and ran 1.74 miles in 15:21. I covered about 0.63 miles during the actual interval portion which is nearly identical to the last time I ran them. I didn’t feel quite as good today.

After I got done running, I jumped for about another minute to see how I would do fatigued and I knocked out 17 in a row. That was a good note to end on.

DU Practice Makes Progress

My body feels like it was hit by a bus. All of those failed attempts at 135# snatches took a toll on my shoulders and back.

I’m going to try and get at least 5-10 minutes of DU practice every day until I can knock them out consistently. If I’m in for a CrossFit class, I’ll work on them before class, otherwise I’ll get out to the parking lot here at my apartment.

Today’s practice started out pretty rough. I tried going back to single-single-double-single-single-double, but couldn’t find a rhythm. After a few minutes I started working on a higher jump for singles to get the feel for it. I had to slow the rope done quite a bit for these, but they felt like I was on to something. It didn’t take more than a minute or so for these to feel comfortable, so after starting with 2-3 high jump singles I shifted to doubles. I knocked out 16 in a row. Shortly after I did 12 in a row. Not too much later, a new PR with 26 in a row! I think I found my key. I did a few more and called it a day.

Great progress for the first day of DU practice. I bet the CrossFit Games Open workouts are going to have DUs next week or the week after so I have time.

2012 CrossFit Games Open Workout 12.2

Final results are in for workout 12.1. I tied for 19,217th out of 34,595 men in the world and 1,267th out of 2,314 in the South West region. Well on the way to achieving my goal of beating 10% of men. So far, I am an average CrossFitter and I’m perfectly fine with that after 4 months in this crazy cult. If I finish the Open in the middle of the pack I’ll be thrilled.

As I mentioned in my post this morning, I thought it was pretty brutal doing the workout right before a class last week, as the “warm-up”. So I went to class this morning and came back to the box tonight for the Open workout. I was feeling pretty beat after the morning class.

Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

  • 75# Snatch, 30 reps
  • 135# Snatch, 30 reps
  • 165# Snatch, 30 reps
  • 210# Snatch, as many reps as possible

DAMN! That weight jumps fast for men. My PR in the snatch was 95#!

I flew through the first 30 reps at 75# and took my time adding the weights so I could catch my breath. Went for my first attempt at 135# and barely got the bar to waist-high. Fuck! I took my time and kept trying. I got closer and closer with each attempt. I started to concentrate on an explosive jump and then using my arms to pull and get the weight moving faster.

At first I was afraid of getting that weight up and then dropping it on myself because it was so much heavier than I had ever attempted. With each attempt I gained confidence even though I was failing.

I finally got one. Then I got another and another. They weren’t pretty, but I got the weight up and gained control. I ended up getting 6 reps at 135# which I’m thrilled with. It was a PR by 40# and after the first 5 or 6 tries I didn’t know if I’d even get one. Two workouts in the books, with 3 to go.

I’m taking a rest day tomorrow and going to walk 18 holes of golf in the afternoon instead of working out.