Quick Triplets

Spent the rest of the day cleaning and reorganizing the garage yesterday. To say I was tired is an understatement. My shoulders are definitely feeling the fatigue.

Warm-up

  • Bottom Squat Hold
  • Shoulder Stretching
  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • C&J
    • 5×45#
    • 3×85#
    • 3×135#
    • 2×155#

Gymnastics Test

  • MAX Strict Ring Dips

Wanted to see what I could do since it had been years since I tried. I got 21, which is a 6 rep PR. I actually did this before the clean & jerk warm-ups.

Conditioning – Running Clock

  • @ 0:00
    • 10 C&J (170/115#)
    • 20 Burpees over the Bar (lateral)
    • 30 Box Jump Overs (24/20″)
  • @ 15:00
    • 10 Power Snatch (145/100#)
    • 20 T2B
    • 30 Wall Balls (20/14#, 10/9′)
  • @ 30:00
    • 10 Bar Muscle-ups
    • 20 American KBS (53/35#)
    • 30 Back Squats (95/65#)
  • @ 45:00
    • 10 Strict HSPU
    • 20 Burpees
    • 30 Thrusters (45/35#)

The first part is one we had during the Hybrid Open Prep, when I did it in 3:34. I didn’t bitch out on the box jumps today doing all 30 as side-to-side jumps. Pretty sure my C&J and burpees were slower, but the jumps was enough to make up for it. Finished in 3:27.

The next 3 parts are all original creations, with the hopes of being around the some time domain. In part 2 I did my toes to bars in 10-5-5 mostly due to knowing that bar muscle-ups were coming in the next piece. Did the wall balls unbroken to finish in 3:07.

I was going back and forth on how to split my muscle-ups. 6-4 or 4-3-3? I decided to go for it with the 6-4, which was fine. I’m going to have to test my bar MU max because the 6 matches the most I’ve done in a set. The kettlebell swings were rougher than expected, but the squats were such a burn. I tried to speed up but there was too much burn when I did. Finished in 3:14.

I wanted to do the handstand push-ups strict, but wasn’t sure how I’d feel by part 4. I went for it and got through them no problem. Big mistake though. In the middle of the burpees I was having trouble pushing off the ground. I’m sure the fatigue of yesterday had something to do with it too. When I got to the thrusters, I was dying on the presses! I rested in the bottom of the squat a couple of times and once with the bar on my back. Should have been much faster than the 3:12 it took me.

I figured the back squats and thrusters would be the easiest part of the whole thing but they were the worst because they burned so bad.

Sub 2

Went to the 4:30 class.

Warm-up – 2 Sets

  • 10 PVC Passes
  • 20 Walking Lunges
  • High Knees
  • 10 Push-ups

Strength – Front Squat

  • 6×95#
  • 4×135
  • 4×145
  • 2×165
  • 2×185
  • 2×195
  • 2×200
  • 2×205
  • 2×210
  • 2×215

Haven’t squatted with a bar in well over a month so I took it easy. Felt fine.

Conditioning

“Grace”

  • 30 C&J (135#)

I’ve been chasing the sub 2 minute mark for a couple of years. In February of 2016 I did it in 2:04 and in November of 2014 my time was 2:17. I was nervous because I knew exactly what I had to do to improve my time and it was going to hurt. When I got the 2:04 I did 3 sets of 5, a set of 2 and then singles.

When someone called out 30 seconds I had just done my 10th rep, so I knew it was possible. I stuck to the 3×5 and was able to increase that 4th set to 3 reps before switching to singles. Then I forced myself to pick the bar up quicker than I wanted to, especially at the end when I knew it was getting close. Finished in 1:57 for a 7 second PR!

Accessory

4 Sets

  • 10/10 Kroc Rows (44# KB)
  • 30s Handstand Hold
  • 15 Sit-ups

I did the rows slow and controlled and tried to get a slight pause at the top.

Stopped at the gas station on my drive home for some celebration snacks. ūüôā

I’ve posted a couple of things about CrossFit Programming over on my personal blog this week:

90s Are Coming

Walked 18 holes yesterday and it was the hottest day we’ve had so far. Felt it out there and felt the fatigue in my legs this morning. Out in the garage at about 4 with Bryan.

Bench Press

  • 10√ó45#
  • 10√ó95
  • 5√ó135
  • 5√ó165
  • 5√ó195
  • 4x5x220
  • 3x10x205
  • 3x10x175 (close grip)

Accessory

  • 3×10 Tricep Rock-n-Rolls (35# DBs)

Skipped the side raises and bent-over side raises due to time. They are usually in the program a couple of times a week anyway.

Conditioning

5 Rounds

  • 10 C&J (95#)
  • 20 Toes to Rings
  • 400m Run

I was planning on doing 2 sets of 5 clean and jerks, but Bryan was going unbroken so I did too. No problem doing every set unbroken. The rings are not in a great position relative to my rack for doing much. I had to kind of twist to one side to miss hitting it. I started out with 10/10 on the rings for the first 2 rounds and then started to break them up into mostly sets of 5 with some 3s and 4s.

When I finished the first round at about 3:33 I felt like sub 20 was possible if I didn’t rest too much between movements or between sets on the rings. Each round my average pace got closer to 4 minute rounds. I had just over 4 minutes to get in the final round. I shortened my transition rests and was able to step it up on my run to came in at 19:44.

This next week is supposed to be at or above 90 every day. Yuck!

3 Bars of Insanity

My ass is kind of sore from Wednesday’s workout, but my back is feeling pretty good.

Front Squat

Supposed to be max reps at 70% (235# for me), but I haven’t squatted heavy since tweaking my back a week ago and I didn’t want to push it. So I stuck to some sets of 5.

  • 10×45#
  • 5×135
  • 5×185
  • 5×215
  • 5×235
  • 5×250

Felt solid. No issues with my back.

Clean & Jerk

Work up to 5×3 @ 70%

  • 3×135#
  • 3×165
  • 3×185
  • 4x3x205

I did an extra warm-up set compared to the other guys to make sure my back was good, so I didn’t exactly do 5 sets at my working weight.

Barbell Conditioning

2017-02-17-3-barsIf “Linda” is 3 bars of death, this must be some kind of insanity. If I had seen this workout 2 months ago I would have told you¬†I had no fucking chance.

  • @ 0:00 – 3 Snatch (115#)
  • @ 1:30 – 6 Snatch
  • @ 3:00 – 9 Snatch
  • @ 4:30 – 12 Snatch
  • @ 6:00 – 15 Snatch
  • @ 9:00 – 4 C&J (135#)
  • @ 10:30 – 8 C&J
  • @ 12:00 – 12 C&J
  • @ 13:30 – 16 C&J
  • @ 17:00 – 5 Thrusters (155#)
  • @ 18:30 – 10 Thrusters
  • @ 20:00 – 15 Thrusters

Might be a little confusing, so let me explain. With a running clock, you basically have 90 seconds to complete the assigned work. The exception is you get an extra 1:30 of rest after the final set of snatches and an extra 2:00 after the clean and jerks.

After all of the barbell conditioining intervals we’ve been doing I was confident I’d be able to finish the work, I just didn’t know how long I’d be able to hold sets or how much rest I’d end up getting.¬†I really wanted to get all of the snatches unbroken, but I had to go 10-5 on the final set. I paused at my hips after 10 but had to drop it and finish with singles. Clock was at 7:02, buying me a “long” break.

I started out feeling fine with the clean and jerks (yes, all power clean and push jerks), getting the 4 and 8 unbroken. After a set of 4 in the 12, I finished with singles. Didn’t have a whole lot of rest before having to start the 16, which I did with all singles. Finished those at 15:34 on the clock, so now I had less¬†than¬†1:30 to rest even though it had a longer time built in.

By the time I got my shit together and added the 10# plates, it was time to go. I started late, but did the set of 5. Then I did 6-4 in the set of 10. The set of 15 was rough, going 5-3-3-2-2 and finished at 22:31 on the clock.

I was finished with all but 2 sets (16 C&J and 15 Thrusters) in less than the allotted 90 seconds. I can honestly say I’ve never done anything close to that before. Total of 45¬†snatches, 40 C&J, and 30 thrusters. The last 2 sets of snatches pretty much become a light Isabel at 27 reps and the last 2 sets of C&J are only 2 reps shy of Grace. I really want to see what I can do on those benchmarks now!

Gymnastics

8 Rounds (Reverse Tabata)

  • 10s C2B Pull-ups
  • 20s Rest

I did 4 sets of 5 and 4 sets of 6, which is a 10 rep improvement over 3.5 weeks ago.

Damn Back

Complete rest day yesterday, but actually felt pretty good after so much deadlift volume. Couple guys are sick and one out of town, so I was on my own today.

Front Squat

Add another 0-5-10# for 3×6.

  • 6×45#
  • 6×135
  • 6×185
  • 6×225
  • 6×255
  • 3×255

Anndddd I tweaked my back on that 3rd rep of the 2nd set. Maybe I worked up too quick or maybe the deadlifts took a toll on me from Wednesday. Tried to stretch it out, but was what typically happens so felt fine as long as I didn’t get in certain positions. So no more front squats and no working up to a 2RM C&J. Wanted to see if I could do some of the other C&J work¬†so I warmed up the movement.

C&J

  • 4×45#
  • 4×95
  • 4×135

Felt fine, especially if I kept good positions, so I strapped on the belt.

Barbell Cycling

E90S – 3 Sets

  • 6 TnG C&J (155#)

Actually felt better than 155 ever has for cycling reps. Compared to 135 it still feels awkward and much harder to re-hook grip the bar between reps, which I did about for about half of them. Took me 20 seconds per set I think.

Conditioning

20:00 AMRAP

  • 15 Wall Balls (20#, 10′)
  • 10 T2B
  • 10 Push-ups
  • 40s Airdyne (AD2)

Due to my back I took out the programmed 5 power cleans and put in the push-ups and Airdyne instead so I could keep moving for 20 minutes. All wall ball sets were unbroken without a problem. I did the toes-to-bars 5-5 every round and they actually felt really good. Push-ups were unbroken as well and I had an ok pace on the AD, but wasn’t pushing it. Finished with 7+18 and the AD said I did 106 calories. The WOD as written would have easily been 10+ rounds and it would have been nasty!

Excited I was able to do 14 sets of 5 T2B with no fatigue setting in. Didn’t wear any grips either. Granted it was a much longer workout so the time between sets was much more than the Tabata or EMOM volume work. It was a fight to try and stick to more of a straight leg kip; my body kept wanting to my do bicycle version. With the 73 reps and 80 the other day it’s over 150 T2B this week!

Skipped out on muscle-up work because everyone was leaving the gym and I didn’t want to do too much with my back. Will try to get them in tomorrow.

So Many Cleans

All rested up! Skipped the epically long cardio warm-up that was supposed to be 21-18-15-12-9-6-3 of row and bike. Ain’t nobody got time for that!

Front Squat

Add 0-5-10 pounds over last week’s 3×6.

  • 6×45#
  • 6×135
  • 6×185
  • 6×215
  • 3x6x245

Not a fan of higher rep front squats like these.

C&J

Work up to a daily 2RM. Try to go 5-10 pounds over the triple from last week.

  • 2x2x135#
  • 2×185
  • 2×215
  • 2×245
  • 2×275 (PR)

Working up in fewer sets is nice, except we could feel our shoulders weren’t quite warmed up where they should be. Legs were great from the front squats. Thought I might try hitting 285, which is basically my max, but wasn’t feeling the jerks. Both jerks with 275 were pretty ugly. PR double though!

Barbell Cycling

3 Sets – E90S

  • 9 TnG C&J (135#)

These were fun! Took me about 26 seconds each set. Piece of cake compared to the 135 pound thruster intervals in the Thruster Attack program. Pretty much like a “Grace” with long rests.

Conditioning

7:00 AMRAP

  • 11 Power Cleans (115#)
  • 7¬†HSPU

More cleans! Scaled the HSPU down from 11 reps and hoped I’d be able to do 4-3 each round. I started off with 11 unbroken cleans and said to Weston, “probably not doing that again.” Haha. I did the cleans in 7-4 for the next 3 rounds and then did 11 unbroken at the end so I could get back to the wall. Was able to do the handstand push-ups 4-3 the whole way and probably should have taken shorter rests or maybe tried some sets of 7 at the beginning. Scaling to 7 reps was good for me though. Finished with 4 rounds, the cleans, and 2 HSPU. It has been a huge difference going wider and putting more distance between my plates and the wall.

Gymnastics

8 Rounds (Tabata)

  • 20s T2B
  • 10s Rest

Originally thought of trying 4-4, but settled on sets of 6 to try to build volume for bigger sets. I was barely able to maintain that every round. Jumped back up in the final round and struggled to get 2 extra reps for a total of 50. I focused on keeping straighter legs today and not doing my bicycle style of toes-to-bars. Felt ok and hopefully that’ll make some difference.

Fear the Friday

Feeling alright through the day. Can feel the SDLHP in my upper back and my low back is tight. In at 5pm with the boys. No real warm-up since we had enough shit on the menu.

Front Squat

Work up to 3×6 @ 70%

  • 6×95#
  • 6×135
  • 6×185
  • 6×215
  • 3x6x235

Felt a little rough early but was no issue when I got loosened up.

C&J

Work up to a daily 3RM.

  • 3×135#
  • 3×185
  • 3×215
  • 3×245
  • 3×265 (PR)

Getting so much more comfortable at working up in fewer sets. Felt pretty solid today so went 5# over the last time. If my back wasn’t so beat up from the week I would have gone another set, but I was already starting to feel the jerks.

Kind of crazy today is exactly 3 years since my infamous “pretzel clean” (see post for video) miss with 260#. Doing a triple clean and jerk with more than that was no problem today.

Barbell Cycling

E90S – 3 Sets

  • 12 TnG C&J (115#)

Knew the first set wouldn’t be a problem, but wasn’t sure how the other 2 sets would feel. Was able to hold the same pace throughout. Clock was at 36-36-35 seconds when I looked after each set. This and the snatches have been my favorite part of the week. Legs were feeling like Jello after this.

Conditioning

12:00 AMRAP

  • 25 cal Row
  • 25 Thrusters (115#)
  • 50 DU
  • 50 Wall Balls (20#, 10′)

Planned on trying with the Rx 135#, but the 115# that was already on the bar looked just fine. We were all starting to feel the work going into this. It ended up being plenty of weight. I went 10-9-6 on the first round of thrusters and probably should have pushed for 15-10. Missed twice on the double unders and did 20-10-10-10 wall balls. 10-5-7 on the thrusters to finish with a score of 1+47.

Gymnastics

Accumulate 80 T2B
* Each minute should be within 2 reps of the first round.

I felt good in the first set so pushed to 12 unbroken. I know better. Was able to get the next 2 sets of 12, but then I started to hit my wall and only managed¬†10 broken into¬†several sets in the 4th minute. Got on the bar in the 5th minute, did 1 rep, and called it quits at 47 of the 80 reps. My hips were done and I wasn’t going to do singles the rest of the way. Should have stuck to an original plan of doing 5-5 every minute, which now I don’t even know if I would have been able to finish.

After setting down and watching the guys finish, I could barely walk when I went to git up. Hips were all locked up and everyone else was hurting too. These Friday workouts are rough!