I didn’t end up golfing this morning because I went back to test out some new golf irons. After I was done, I headed straight to Piestewa Peak for a hike. I had to park in the farthest parking lot from the trail head, so the total distance was 2.85 miles, which I completed in 1:11:07.
There wasn’t an Olympic lifting class at CrossFit Full Strength last week because of the Super Bowl, but it was back on the schedule today, so I made sure to get there. After doing a 500m warm-up on the rower, we worked on transfer skills and strength for them.
First we started with hanging muscle snatches. Nothing too complex, but I had to work on keeping the bar close to my body on the way up and not starting the move with a dip of the shoulders and body. The weight quickly got heavy, but I guess that’s why it’s called a muscle snatch. I think I got up to 95#.
The next thing we did was heaving snatch balance into a receiving position, followed up by an overhead squat. The OH squat is an awkward movement to get the hang of. I have trouble keeping it locked out, back behind my head, and still make sure I’m pushing up on the bar. I started rocking a few times, but think I was getting better. Got up to 95# again doing these.
Finally at the end, we worked on a slow jerk movement. Starting in the rack position, we’d go up on to our toes and pause the bar at our forehead for a second or two. Then from there we’d concentrate on dropping below the bar into the split jerk. I have a tendency to split too wide with my feet. We started with just the 45# bar, but as I added weight I felt that it helped me to keep the split smaller. I only worked up to 85# on these because we did a lot with the bar and were concentrating on the split portion more than anything else.
I really like going to these Oly classes because they are really slow paced with a lot of instruction from Johnny. They are really helping me out during the strength work and WODs of regular classes.
After I got home I worked on DUs for awhile. I did better than I’ve been doing in class, but still a struggle.
My shoulders and upper back were a little tight this morning and my right ass cheek still has a twitch if I move in just the right position. Spent a lot of time yesterday taking care of my hands. They still sting like a bitch if touched in the right way. Today was test day at CrossFit Full Strength.
90s – 60s – 30s
I think I’m getting worse at DUs, not better. I couldn’t even string a couple together. Doesn’t help that I had to hold the handles differently, but that’s no excuse.
Front Squat: 1RM Test
- 5 Reps at 50% of goal
- 3 Reps at 75%
- 1 Rep at 80%
- 1 Rep at 85-90%
- 1RM (do a 6th set if this was easy enough)
Whenever we get to tests like these, I still have no clue what to shoot for. Luckily I match up pretty well with one of the other guys, Greg, that comes to the same classes I do. We usually share a rack and do similar weights. The most I’ve done on the front squat was 145# four times, so I was thinking 180ish in the back of my mind. Started off with 95# for 5 reps, then jumped up to 145# for 3 reps and 175# for one rep. The 175# felt easy and I was already near to my clueless goal, so I kept going with the flow. We added 10s on each side to get up to 195# and it was still pretty easy. For the final set at 1RM we used 215#. It was a bit of a struggle in the middle, but I kept pushing and got the weight up. Booyah! I love this stuff.
Work Capacity Test
I was able to stay consistent with each set, rowing 151m, 152m, 150m, and 145m for a total of 598m. The rowing was a little tough on the hands as I could feel it touching the bare skin. I stopped at the store for some athletic tape and cushion tape so I can wrap them up a bit for tomorrow.
For about the last week I’ve figured out a sleep schedule and have been sticking to it. I’m getting over 8 hours of sleep almost every night and it feels great. Sleep is the one thing I’ve never had on any type of schedule. I’ve always stayed up until whenever and got up when I needed to, but now I’m making myself get to bed around 11pm and I usually roll out of bed around 8am since I go to the 9am CrossFit class 4-5 days a week.
Since I started CrossFit over 3 months ago, I’ve lost 11 pounds and my body fat % has dropped 5 points. I’m now consistently weighing in just under 180 pounds with around 16.5% body fat. When I started a goal was to get to 175 pounds and I’ve had a goal for the last few years to see my abs. Those are still goals and I’m chipping away at them.
This morning my legs felt a little tired from the hike and walking 18 holes of golf. They quickly warmed up though. I should know better than to call a WOD “simple” as I did last night when I looked ahead.
- 5:00 DU Practice
- Should band stretches
I was hoping to get in some DU practice today so I was happy to see it in the warm-up. I had one decent streak of 12 or 13 in a row, but other than that it was a struggle to get 2 or 3 in a row. I think I need to go back to single-single-double for awhile because I had less than 60 DUs during the 5 minutes which is pathetic. I did strict pull-ups (not all 7 unbroken), except for the final one which needed a kip.
- 400m Run
- 10 Dips
- 20 HR Push-ups
This doesn’t look bad when you see it on the board, but it was brutal on the arms. I started off trying ring dips for the first time ever. Those are tough! Having to keep your body steady adds a whole new element to a dip. In the first round I did all 10 dips on the rings. I can’t remember if I did all 10 in the 2nd round as well or if I split it up with doing dips on the rack. In the 3rd round I know I split with 5 dips on rings and 5 on the rack. Then in the 4th round I tried to do a ring dip and it wasn’t happening so I did all 10 on the rack.
This was the first time doing dips on a rack in CrossFit for me as well. I’ve done them that way years ago, but never in a WOD. After doing dips, my arms were shot and the hand release push-ups were a killer. I’d start off going 2 or 3 in a row but quickly had to do one at a time and I had to cheat a lot to even get pushed up.
The running didn’t bother me at all. I always seem to start out pretty fast in a first round run, but when we get inside and start on other things, I start falling behind people. I finished the WOD in 20:31. It was definitely a good way to start a Sunday. Now I’m off to play some golf before the Super Bowl starts.
Solid sleep last night. Upper back, shoulders, and surprisingly abs were a little sore this morning. I don’t think the abs could be sore from the 20 GHD sit-ups so I’m thinking it was from the power snatches.
- 3:00 Jump Rope
- 3×3 Turkish Get-ups (each side)
I tried to work on my DUs because I knew they were coming up in the WOD. Since Mexico when I was starting to get decent at them, I’ve really sucked. I used a 35# KB for the TGs. Those really sneak up on you by the end. Great full body exercise.
- 2-4 Back Squats, 3-0-X-1 tempo
- 60s Rest
- MAX Strict Pull-ups
- 2m Rest
For the back squats I warmed up with a set of 135# and then got into it. We were supposed to jump up after the first two sets and then stick to a heavy wight for the last 3 sets. Started off with 155#, went to 175#, and finished with 185# the last 3 sets. I got 4 reps in each set except the 2nd set of 185# where I had to dump the bar at the bottom of the 4th squat. I was able to set a new PR for pull-ups with 5 in a row in the first set. Then I had 4, 4, 3, and 4 in the rest of the sets. If I can gain one pull-up each month for the year I can hit my goal of 15 in a row.
- 40 DUs
- 30 Box Jumps
- 20 KBS
Since my DUs suck, I maxed out my attempt at 60 seconds and moved on to box jumps. I didn’t get above 15 DUs in any round, so it would have taken me forever to complete the WOD without the scaling. I’m even worse with them when I get a little tired. My mind can’t figure out I need to jump higher AND move the rope faster. Maybe I’ll find some time this weekend to practice. I was jumping onto a big tire and used a 44# KB for the swings. Finished with a time of 14:38.