Went in to open gym tonight.
- Power Snatch (95#)
- 2 OHS (95#)
This was tough, but not in the way I expected. The OHS added up and really worked my legs and hips. I finished in 8:26.
Find 1RM Bench Press
Did 10 reps at 95# and 3 @ 135#. Then went 185#, 205#, 225#, and failed at 245#. Maybe could have got 240# if I had tried it.
Worked some on butterfly pull-ups and started to get the feel for them. I was getting a few in a row, but then I’d still bottom out on kill my shoulders. Getting better though.
Did a bunch of DUs and knocked out 5 streaks over 50! Last set of the day was 85, a new PR. So close to the century mark!
Took the day off work to go see The Hobbit in IMAX 3D and I’m well rested after taking yesterday off. Went in to open gym tonight. All I did for a warm-up were some PVC pass-thrus.
Alternated sets between bench press and the deficit deadlifts.
5×3 Bench Press
- 10 @ 45#
- 5 @ 135#
- 3 @ 155#
- 3 @ 175#
- 3 @ 195#
- 3 @ 215#
That’s a new high for 3 reps, up from only being able to hit 215# for 2 reps last cycle. These didn’t feel that great this week either, which is two weeks in a row it’s been a struggle.
5×1 Deficit (3″) Deadlifts
- 5 @ 135#
- 3 @ 225#
- 1 @ 315#
- 1 @ 345#
- 1 @ 385#
- 1 @ 405#
- 1 @ 415#
The 415# pull matches my 1RM for regular deadlifts. As I went for it, I didn’t think I was going to get it moving because it was really slow to start. Once it got above the deficit it felt smooth though.
This was a workout I made up and Matt used for the box today, so I had to give it a try even though I planned to do death by snatch.
- 3 Full Squat Cleans (115#)
- 10 Lateral Bar Hops
- 10 HR Push-ups
The goal of the cleans was to cycle them without dropping the bar, so I chose 115# instead of the Rx 135#. I also wanted to keep my time under 10:00 so felt I had a good shot by dropping down in weight. I finished in 8:50. Was able to do all of the cleans while holding the bar and the hops were a piece of cake for me. The push-ups on the other hand sucked. Got pretty tough around the middle of WOD. After getting done I’m kind of curious what my time would have been with 135#.
I’m really happy with how the design of this WOD turned out. I figured some of the top scores would be under 10 minutes and they were. A lot of people finished around 12-15 minutes from the scores on the whiteboard. The use of the barbell didn’t overpower the WOD, so you could still get out quality cleans even in the 10th round, but the push-ups were a great challenge. The lateral hops were just enough high intensity to string it all together.
- MAX Deficit HSPU (hands on 15# bumper plate, which is probably 1-2″)
- 2m Rest
I was able to do 5, 6, and 4 reps. Tough! This was my first time trying HSPU like that.
I did a bunch of jump rope as kind of a cool down too.
Tired. Was falling asleep with the laptop on top of me in my chair, but went in for open gym.
Starting a new cycle with Kevin, so it was a 5×5 today. Did 8 at 135# and then 5 reps at each of 155#, 175#, 185#, 195#, and 205#. I was not feeling the lifts and last cycle I only hit 2 at 205#, so I was thrilled to get all 5 today.
Heaving Snatch Balance
I wanted to get above my snatch max, but probably took too small of jumps, which tired me out. Went 75#, 85#, 95#, 105#, 115#, 125#, 135#, 145#, missed at 155#, 155#, and a miss at 160#. The plan was to get in 10-15 singles and that was 11. Was pretty fatigued at that point, so stopped before getting hurt.
I made an attempt at the “Flight Simulator” which is an unbroken DU ladder WOD. You have to hit 5 unbroken DUs, stop, then 10 unbroken DUs, stop, and so on all the way up to 50, then back down the ladder. Each ladder jump is 5 reps. I made it up to 35 before I decided to come back down. I was failing too many times on the attempts at 30 and 35. Coming back down went so much faster than going up. My time was 14:51 for the 35 Flight Sim. I’ll take it since I hadn’t even been able to make it up to 25 in a mini flight sim before.
Did some new bench press related stuff in the garage tonight.
Inclined Dynamic/Speed Bench Press
- 2 Sets of 3 @ 45#
- 2 Sets of 3 @ 95#
- 3 Sets of 3 @ 115# (index finger on smooth part of bar)
- 3 Sets of 3 @ 115# (extended thumb on the edge of the knurling)
- 3 Sets of 3 @ 115# (pinky on the power ring)
Decline DB Press
- 20 @ 30# DBs
- 20 @ 35# DBs
- 20 @ 40# DBs
After the first set we propped the foot of the bench up on one of my platforms to get more of a decline.
- 15 @ 15# DBs
- 15 @ 20# DBs
- 15 @ 20# DBs
- 15 @ 25# DBs
I had only done the dynamic benching on a flat bench before and never with the different grip positions. It was a nice change going inclined and switching up the grips like that. Found the info after doing a little research into how Westside does their dynamic days. They also suggested the DB presses and some triceps work. None of the work really killed me, but we’ll see how I feel from it tomorrow.
Went to gymnastics at 2pm again this week. We did some tumbling stuff to warm up, then I worked on my back tucks.
We also did some work swinging on the bar for the first time, as preparation for doing giants. Finally at the end, we worked on muscle-ups.
Went over to Kevin’s place afterwards to bench press.
- 5 @ 135#
- 3 @ 165#
- 1 @ 185#
- 1 @ 205#
- 1 @ 225#
- 1 @ 235#
- Fail @ 245#
The 235# went up really easy even though it was a 20# PR, so went for 245, but just didn’t have it. Probably could have gotten 240#. Not disappointed with a 20# PR though. Then we did 4 Tabata rounds with 115#. I got 10, 10, 10, and 12 reps in my rounds.
On Thursday and Friday nights I was exhausted from the workouts, so I took yesterday and today off from any WODs. I did go to Gym Jesters today for some gymnastics work and finally was able to land some back tucks. I got the feel for holding the tuck longer and stopped counter-rotating. I worked on them on a smaller trampoline and landed on some mats that were on the trampoline. Felt really cool. Maybe next time I can start landing them on the floor.
Also did a quick 5×3 bench press tonight. I warmed up with the bar and then did 135#, 155#, 175#, 195#, and 2 reps at 215#. I knew I wasn’t going to get a 3rd one and didn’t want to fail, so I racked the bar. I’ll take that though since 215# is my current PR. Should be able to set a nice new PR next week.
Today marks my 1 year anniversary since starting CrossFit. Took a needed rest day from the box today, but did a quick 5×5 of bench press in the garage tonight with Kevin.
- 5 @ 135#
- 5 @ 155#
- 5 @ 175#
- 5 @ 185#
- 5 @ 195#
- 2 @ 205#
When I did this a few weeks ago I got 3 reps at 205#. I’m getting weaker! Actually I think I’m coming down with something. I’ve been coughing and sneezing a lot today, along with some sniffles. Hopefully I’m fine tomorrow.