Ski Couplets

The DOMS from yesterday’s workout is starting to kick in down my back side and my abs are sore. Out in the garage tonight since the program at the gym has heavy back squats. #BoycottTheStrengthAMRAPs I did adjust the gym metcon (which was with rowing) for home use.

I thought about doing the 8th week of the No B.S. Bench program, but I’m starting to get sick of the movement. This shoulder impingement doesn’t seem to be getting any better as I keep benching either. So conditioning only today.

Warm-up

  • PVC Passes
  • Bottom Squat Hold
  • Air Squat
  • Shoulder Stretching
  • 5/5 DB OHS (35#)

Conditioning

  • @ 0:00 – 4 Rounds
    • 250m Ski Erg
    • 5/5 DB OHS (50#)
  • @ 10:00 – 3 Rounds
    • 500m Ski Erg
    • 10 Bench Jump Overs (18”)
  • @ 20:00 – 2 Rounds
    • 750m Ski
    • 15 American KBS (70#)

Felt solid to start and was able to hit negative splits with 59.7, 59.4, 59.2, and 59.1. Finished in 6:31. Started out with the same pace, but couldn’t hold it after that. Splits of 1:59.4, 2:04.7, and 2:03.9 for a total time of 7:35. The heavy kettlebell swings in the last couplet kicked my ass! I haven’t used seventy pounds for those in ages. 3:06.2 and then it was a battle just to fight for a 3:12.4. Finished the 3rd part in 7:42.

I’m sick of this heat for October. It was 81° in the garage when I finished and 76° outside at 6:30pm. The last 2-3 weeks have been warmer than the entire summer.

10×10

Walked 18 holes today, had a chiro appointment, and then went to the gym. Tore up a finger when I smashed it between a dumbbell and the legs of my bench last night, so I wasn’t up for gripping anything like the class was doing. Gavin and Brandi joined me in this fun number…

30:00 AMRAP

  • 10 HSPU
  • 150m Row
  • 10 Over Bench Jumps (18″)
  • 15 Air Squats
  • 30 DU

I wasn’t even going to start with 10 handstand push-ups in a row in the first round, but changed my mind when I kicked up. Then it became the goal and I was able to easily do every set of them unbroken! I finished 9 rounds plus the HSPU, row, and jumps. I don’t know if I’ve even done 75 HSPU in one day and definitely haven’t done 100 like today. I’d say this Push Only program is paying off in more than just the bench press.

When I got done with round 1 around 2:30 I thought, “Oh boy, you better slow down.” When I put this one together I wasn’t expecting the rounds to be that fast, mostly because I was expecting to be doing 2×5 for every set of HSPU. I did slow over the course of the workout. I think round 5 was in about 10-15 seconds before the halfway point.

Clear It

Was able to get out golfing yesterday and it turned out to be a beautiful day for it. Out in the garage around 5:30 today.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×185
  • 3×205
  • 3×225
  • 3x3x240

Added an extra warm-up set and increased 5# on working sets from the last time. 240 was rough and I didn’t notice until after my entire workout that I was supposed to do 4 sets of it. Whoops! 99% sure I only did 3 sets, so I guess getting in that extra warm-up set was even better because it ended up being 45# less volume. :-/

Push Press

  • 3×95#
  • 3×135
  • 3×165
  • 3×185
  • 3×200
  • 3x3x215

Increased 10# over last time. Why not?

Accessory

  • 2×30/30 steps 1-arm Farmer Carry (90#)
  • 3×15 DB Side Raises (15-15-20#)
  • 3×15 DB Bent-over Side Raises (15-15-20#)

Got to use my straps for the carries! Programmed with 20 steps, but I went to the end of my driveway, which was 30 and swapped hands there. Should stick to 15# for the raises yet; too much”kipping” with 20 pounds. Bent-over wasn’t so bad.

Conditioning

12 Rounds

  • 5 HSPU
  • 10 H2H Russian KBS (50#)
  • 5 T2B
  • 10 Over the Bench Jumps (18″)

The jumps were all the way over; no landing on the bench. Planned this to be 10 rounds but after 5 I decided I’d do 12 to get in 20+ minutes of breathing. Finished the 6th at 10:30 and then after finishing the 10th at a little over 17:00 I felt like I had a shot to break 20. Pushed it home with fewer steps between stations and quick turns after each jump. Almost! 20:08. So the second half took me 9:38 compared to the 10:30 of the first half. I guess I was cruising too much early on.

That mix of movements allowed me to keep moving. The handstand push-up reps let me work on bringing my legs down at the same time I’m lowering my body so I can get right into the kip. Started to get the hang of it.

Performance Plus

4 Rounds

  • 1:00 Half Turkish Get-ups (left arm, 25#)
  • 1:00 Half Turkish Get-ups (right arm, 25#)
  • No rest!

These are great for the core and shoulder too. I did 14 reps each side for the first 3 rounds and then 16 each side to close it out.

  • 2 Sets of 15/15 Side-lying Thoracic Rotations (video)

Holy shit what a difference from side to side. When reaching my right arm back I could get to the ground. When reaching back with my left arm there was still about a foot of daylight before I’d get to the ground!

That completes week 4 of both the Hybrid Push Only and the Performance Plus programs. I took 5.5 weeks to get through them. Week 5 of Hybrid is a deload and perfect timing since I’m heading to Europe on Tuesday. The next month of PP focuses on core work, so I think I’m going to restart the shoulder stuff after some traveling and save the month of core for later.

Great Lakes Bay Regional Throwdown VII

First GLBRT competing with CrossFit Intuition. It was held at Rise & Conquer Fitness. Teams were made of 2 men or 2 women and each gym could have up to 6 teams. Top 3 team scores counted towards the gym score for the belt. Since we only had 2 Rx teams we didn’t really rank in the gym competition.

Workout #1

12:00 Time Cap

  • Partner A – 60 American KBS (53/35#), Partner B – 30 Thrusters (95/65#)
  • Partner A – 30 Thrusters, Partner B – 60 American KBS
  • Partner A – 30 American KBS, Partner B – 15 Thrusters
  • Partner A – 15 Thrusters, Partner B – 30 American KBS

Both partners may work simultaneously, but can’t move on to the next round until both movements are finished If one partner finishes their work before the other on a round, he/she may help the other partner finish their work for the round.

Our women crushed this and took first place with a time of 6:12! The thruster attack works! Kevin and I did well too with 4th place for the men in 7:01. I was expecting this to be the worst of the workouts, but it really didn’t feel that bad. Everyone was talking about how blown up their forearms were, but mine felt perfectly fine.

glbrt7-1

Workout #2

7:00 AMRAP
* Partners work one at a time and may split the work up in any way.

  • 20 T2B
  • 15 Burpees over the Bar
  • 10 Cleans (115/75#)
  • 20 T2B
  • 15 Burpees over the Bar
  • 10 Cleans (155/105#)
  • 20 T2B
  • 15 Burpees over the Bar
  • MAX Cleans (185/115#)

We had about 3 minutes for the 185# cleans and got 29 reps. It was pretty brutal at the end. We were 5th out of the men.

glbrt7-2

Workout #3

*Split up the work however the team wants, with one person working at a time.

6:00 AMRAP

  • 7 Deadlifts (205/135#)
  • 14 Pull-ups

1:00 Rest

6:00 AMRAP

  • 7 Box Jump Overs (24/20″, touch on top)
  • 14 Wall Balls (10/9′, 20/14#)

Kevin ended up ripping his hands in the first part, which made things a little rough. I had to dig deep. This is where the last few months of hark work paid off. I couldn’t breathe for a good 20 minutes after these 2 AMRAPs were over though.

In the first part we got 201 reps (9 rounds + 7 deadlifts, 5 pull-ups) for 5th place. We were about 1.5 rounds behind the leaders, which I’ll take. Without the ripped hands I bet we would have gotten close to another full round in. Only 154 reps in the second part which was 7 rounds plus 7 box overs, which was pretty terrible, placing us 14th. Kevin couldn’t really handle the medicine ball, so I did the majority of the wall balls.

glbrt7-3-1

glbrt7-3-2

Fun day! We were so proud of our women dominating that first workout and they were on cloud 9. 🙂 Overall Kevin and I were the 5th ranked male team out of 18.

glbrt7-final

Push Presses & Pull-ups Are Back

Feeling good. Still no shoulder aggravation from doing more things with it.

Warm-up

  • CS Activation (at home)
  • 5:00 Bottom Squat Hold
  • Push-ups
  • Arm Circles
  • Shoulder Stretching
  • 10×45# Shoulder Press

Strength

Push Presses

  • 5×95#
  • 5×135#
  • 5×145#
  • 2x5x145#
  • 5×160#

Timing was off and I’m not used to receiving the bar again for the next rep. Little shaky, but good to be doing them again.

OLY

E15S 7:00

  • 145# C&J

Didn’t want to push the weight and it was a good choice. Each rep was quick and felt solid.

Conditioning

10:00 AMRAP
2-4-6-8…

  • Russian KBS (71#)
  • Box Overs (24″)
  • Burpees

Finished the round of 14 plus 16 swings and 1 box jump.

Walked a lap around the parking lot and then did a 5:00 squat hold. Tried pull-ups for the first time and got 3 sets of 5 strict with no issues. Did another 3:00 squat hold and then CS Recovery when I got home.

Ho-hum Tuesday

Feeling good! I can’t wait to start trying out the shoulder next week.

Warm-up

  • 2:00 Bottom Squat Hold
  • 3 x 30s Box Shoulder Stretch
  • 3 x 25 Band Pulls (thicker red band)
  • 2 x 1:00 Laying KB Hold (each side, 25# KB)
  • 3:00 Bottom Squat Hold

Strength

Warmed up with 5×135# pendlay rows and 5×135# RDLs. Then super set these two…

5 Rounds

  • 5×185# Pendlay Rows
  • 10×185# RDLs
  • 90s Rest

Conditioning

7:00 AMRAP
* 5 box overs EMOM starting at 1:00

  • 15 GHD Hip Extensions
  • 15 V-ups

I got either 5 full rounds plus 5 more hip extensions. I flew through the box overs, but those v-ups got slow.

Did a 6:00 squat hold after class. Will get in 15 more minutes throughout the day. Yesterday I did 5×5:00 without a problem, so I’ll make it a total of 26 minutes today.

60 Day Lifting Challenge – Week 7 Day 3

2014-crossfit-gamesI’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifted at Kevin’s at 5 with him and Alex.

I registered for the 2014 CrossFit Games Open. Did you?

Warm-up

  • Crossover Symmetry Activation
  • 45# Snatch Positions

Muscle Snatch

  • 3×75#
  • 3×85#
  • 3×95#
  • 3×105#
  • 3×110#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 4x1x170#

Like night and day compared to yesterday. Made everything.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 4x1x215#

Had Kevin watch a lift at the end. I’m going forward out of my dip instead of straight up.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 3x2x290#

Gymnastics

5:00 EMOM

  • 5 Strict HSPU

5:00 EMOM (no rest)

  • 3 Strict HSPU

Even though the programming was for 3 the whole way, I was going to do 5 reps for all 10 rounds, but my shoulders were a little fried after lifts. I held a handstand hold for the remainder of the last minute, which was over 50s worth.

Conditioning

  • Buy-in: 500m Row
  • 6 Rounds
    • 5 Pull-ups
    • 10 Over the Box Jumps (27″)

Used some of Kevin’s blocks and 27″ was as close as we could get to 24″. I could use the extra work though. 🙂 Did the row in 1:51 and finished everything in 6:37. I’m not sure why, but I was expecting it to take longer. The programming had burpees instead of the box jumps, but I did burpees on Monday, so made the switch. My box jumps could have been cycled faster, but I felt pretty good on that one.