Double Duty Weekend

I walked 18 holes of golf last night and afterwards my legs and low back were shot. Exhausted! Went in for the 9am class. I felt like I made good progress with my snatch yesterday so might as well keep it going with the clean & jerk today.

Warm-up

  • 200m Run
  • 200m Run Backwards
  • 400m Run
  • 200m Run Backwards
  • 200m Run
  • 5 Deadlifts (135#)
  • 5 Deadlifts (185#)

The backwards runs are fun!

WOD

4 Rounds

  • 200m Run
  • 24 Lunges (12 each side)
  • 12 Deadlifts (185#)
  • 6 Lateral Burpees Over Bar
  • 1m Rest

One of the easier ones to be honest. I’m sure my legs will feel it later, but the entire thing only took 12:01, with 3 minutes of that being rest time. My rounds were 2:13, 2:12, 2:14, and 2:18. I screwed up counting the over the bar burpees a couple of times so the overall time is messed up a little. Not sure what happened in that last round because I thought it was my fastest run of the bunch. I guess the deadlifts and burpees must have been a lot slower. Other than that, very consistent though.

Finisher

  • 150 AbMat Sit-ups

I decided to do the first 100 as fast as possible to try to break my PR and I smashed it, with a time of 3:02, beating my previous best of 3:34. Took a minute rest and then busted out the last 50 unbroken in 1:41, which was a lot more of a struggle.

Headed home for some food and then back to Full Strength for OLY at noon. Warmed up with a 500m row, PVC pass-thrus and around-the-worlds. Then we also did some progressions with the PVC pipe to loosen up and get some feel.

Snatch Work

We did the following, working up in weight by doing doubles or singles.

  • Snatch Deadlift to the knee
  • Snatch Deadlift to the knee, pause, Snatch

Did some doubles at 45#, 75#, and 95#. Went up to 115# and 125# for singles. Since I had just worked up to heavy singles yesterday morning, I didn’t want to do that again, especially working from the knee. I tried to concentrate on technique, which is slowly getting better.

Snatch Balance

These felt solid today. Started off with doubles at 125# and then 145#. Didn’t feel comfortable dropping the weight back on my back after that so I switched to singles and dropped the weight to the floor after my rep. I went 155#, 165#, and 175#. That’s 20# heavier than I’ve done before and even 10# heavier than I’ve ever done for an OHS. Makes me feel good that if I can get the bar up there on a snatch, I can finish it off. I had the first attempt at 175#, but lost a little stability in the bottom and the weight came forward so I bailed. Nailed it without much trouble for a couple of singles after that and called it a day.

2 Hour Saturday

I had a great rest day yesterday and went in for the 8am Competitors WOD and stayed to do the regular WOD as well.

Warm-up

  • 500m Row
  • PVC Pass-thrus
  • PVC OHS

Strength

Work up to a heavy snatch single.

I started out with a few at 75# and a few at 95#, then started going up by 10# after one or two reps at each weight. Focus was on keeping the bar close and getting hip extension instead of looping the bar out, which I have a problem with. I got up to 155# and got under it for the first time, but it was a little too far forward and I couldn’t steady it before standing up. Took another shot and wasn’t committed to it. Nailed it on the 3rd try, which is a 10# squat snatch PR. I’ve hit 155# with an ugly power snatch in competition before, so this felt good to finally get out-of-the-way. Took the personal win and stopped there for the day.

WOD #1

This one comes from event #5 of the 2010 CrossFit Games.

7 Rounds

  • 3 Cleans (185#)
  • 4 Deficit HSPU (10# bumpers)

I scaled of course because it calls for 205# cleans and ring HSPU. I did power cleans the whole way through and reset for each rep. It was heavy, so I picked a good weight. My neck and collarbone are already showing some bruising. I can’t believe how much my HSPU have improved in the last few weeks. We’ve been doing them once or twice a week, so I’ve had plenty of work on them and it’s really paying off. I did each set unbroken. Final time was 8:36.

Since I was already warmed up, I skipped out on the warm-up the regular class was doing so I could cool down a bit.

WOD #2

3 Rounds

  • 5 Wall Walks
  • 20 cal Row
  • 15 K2E
  • 25 Wall Balls (20#, 10′ target)
  • 15 Ring Dips
  • 50 DUs

This was a non-stop suck fest! It was the first time I’ve ever done wall walks and after the 28 deficit HSPU they were not easy. Finished in 22:57.

I’m actually not feeling too bad after all that, but I suspect tonight I’ll be exhausted, especially if I head out for a round of golf this afternoon. Felt good to get really heavy in a WOD with the 185# cleans.

I jumped on the scale after everything and was at 191.5 with my shoes and clothes on, so I’d say the diet changes are working. I certainly am feeling good with the healthy food changes and getting a lot of sleep.

Cardio Times Three

I used the rumble roller a few times yesterday and I think it really helped with my recovery. My ass and low back are still spicy from Monday, but not as bad as they were last night. Shoulders, triceps, and lats are kind of sore from yesterday. Went in for the 9am and was the only one to show up.

A day of 3 WODs, with each WOD having a 10:00 time cap. If you finish early, you get to rest for the remainder of the 10 minutes. No breaks or extra time between each WOD, so it’s a 30 minute running clock overall.

A couple of weeks ago we did a similar format, which was a lot of fun. When I saw this posted I was definitely looking forward to it after hitting the lower body hard on Monday and the upper body hard on Tuesday. In need of a light day!

Warm-up

  • Multiplanar (ankle/knee/hip mobility) – 10 each leg
    • Back to front leg swings with a knee dip on the forward swing
    • Leg swing out to the side with a knee dip
    • Skaters with a knee dip
  • 10-15 Each Side
    • Glute Bridge Marching
    • Human Snowflake
    • T-Stabilization
  • 600m Run
  • 50 feet World’s Greatest Stretch

Good to get in some solid mobility work after the last couple of days.

WOD #1

4 Rounds

  • 15 Wall Balls (20# MB, 10′ target)
  • 250m Row

All unbroken, not too difficult. Finished in 6:44.

WOD #2

4 Rounds

  • 200m Run
  • 20 KBS (53# KB)

Not very fun. Runs got progressively slower and the KBS sucked, but I did them all unbroken. Emily says my technique could use a lot of improvement to help me expend less energy. I was just trying to survive during the last 2 rounds. Finished around 6:40.

WOD #3

4 Rounds

  • 25 Sit-ups
  • 25 Push-ups (chest to deck)

I knew this would be the worst one due to the push-ups. All of the sit-ups were unbroken and I tried not to get to the point of failure on my push-ups, but 100 is a lot no matter what you do. I had to split them up a lot after the first 25. Finished in 8:13.

Burning the Shoulders

Glutes and low back are a bit sore from yesterday’s thrashing of them. Went in at 9am today.

Warm-up

  • 500m Row
  • 30 Sit-ups
  • 30 Supermans
  • 5×2 Turkish Get-ups (1 each side)

I went up in weight for each set of Turkish Get-ups, using 25#, 35#, 40#, 44#, and 50#. The first 4 were using a KB and the last using a DB.

Strength

5×5 Shoulder Press, 2m Rest between sets

  • 10 @ 45#
  • 5 @ 95#
  • 5 @ 115#
  • 5 @ 125#
  • 5 @ 135#
  • 4 @ 140#
  • 3 @ 140#

I was able to do 140# for 5 reps back at Survival Fitness when we last did a 5×5, so I bumped up my 2nd and 3rd sets to 115# and 125# today. I had the 5th rep on my first attempt at 140#, but lost concentration and stopped at the bottom, so I lost all momentum. Took a short rest and came back at it again for 3 reps.

WOD

  • 21-15-9 C2B Pull-ups
  • 21-15-9 HSPU
  • 100 DUs

The WOD actually called for deficit HSPUs on 35# plates, but there’s no way I could handle that for 45 reps, so I went with standard ones and those were hard enough. My time was 16:58. Not great, but I kept plugging away at all the reps. I need to improve my DUs when I’m tired. Shoulders are fried after this one.

More Shoulders

When I saw the WOD for today I planned to skip out. More shoulder work and I’ve already had a lot the last few days. But, my upper body strength is my weakest so I could use the work. Went in for 9am.

Warm-up

  • 50′ Burpee Broad Jump
  • 50′ World’s Greatest Stretch
  • 2 Rounds
    • 10 PVC Pass-thrus
    • 10 Leg Swings (side-to-side, front-to-back, each leg)
    • 10 KBS (35# KB)

WOD

  • 500m Row
  • 40 Pull-ups
  • 30 Shoulder to OH (115#)
  • 500m Row
  • 40 Pull-ups
  • 30 Shoulder to OH (85#)
  • 500m Row
  • 40 Pull-ups
  • 30 Shoulder to OH (65#)

On the first set of shoulder to OH the RX weight was 135#, which is heavy! Using 115# was heavy enough as it was for me. I went Rx the rest of the way though. Started off with 10 pull-ups, and then went 5s the rest of the way in round 1. Rounds 2 and 3 were pretty much 3 at-a-time the whole way, which short breaks to shake out the arms. For the presses I pretty much went push presses the entire way and I think I broke it down to 10-8-7-5, 15-10-5, and 18-12. Finished in 25:43.

Sunday’s Triple WODs and OLY

Up and at ’em early for the 9am. Lower back is a little tight from the deadlifts yesterday, but feeling good otherwise.

Warm-up

  • 500m Row
  • 2 Rounds
    • 10 Push-ups
    • 10 Pull-ups
    • 10 AbMat Sit-ups

Each of the following 3 WODs have a 10 minute time cap with a continuous running clock. So if you get done with a WOD early, you rest until the next 10 minute chunk comes up.

WOD #1

3 Rounds

  • 10 Ring Dips
  • 50 DUs

Busted through this one in 3:37, hitting the last 50 DUs unbroken. Broke up the ring dips a bit in the 2nd and 3rd rounds

WOD #2

3 Rounds

  • 14 HSPU
  • 40 AbMat Sit-ups

I knew this one would be the toughest because that’s 42 HSPU and the sit-ups are never fast. I did the first round of HSPU unbroken, which is my best streak to date. Was really forced to get the kip down earlier in the week, which helped a lot here. I think I went 8-6 and then 6-4-4 in the last two rounds. Finished in 7:42.

WOD #3

3 Rounds

  • 10 Hang Power Cleans (135#)
  • 15 Burpees

Good way to finish it out. For the cleans I went 10 unbroken in round 1, 5-5, and then 6-4. Just tried to keep a nice steady pace with the burpees so I could keep going. Total time of 5:29.

That was a fun workout and a nice one for a Sunday.

Olympic Lifting

I headed back to eat something and then was back to CrossFit Full Strength at noon for the OLY class.

We started out doing a type of bear complex.

  • Deadlift and power up to shrug.
  • Hang Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Jerk (from the back)

I did a few of those with 95# and then we did one EMOM for 10:00. I stuck with 95# for the first 5 and then jumped up to 115#. After a bit of rest we started doing:

  • Power Clean
  • Squat Clean
  • Push Jerk

I did one at 115#, one at 145#, and then three at 165# I think. From there we went to push presses, working from some warm-up sets of 5, to triples, doubles, and singles. I’m not exactly sure what weights I used, but I think it was something like:

  • 5 @ 95#
  • 5 @ 105#
  • 3 @ 115#
  • 3 @ 145#
  • 2 @ 155#
  • 1 @ 165#

I wasn’t keeping track and really don’t remember. Next up we did sets of 5 strict shoulder presses.

  • 5 @ 95#
  • 5 @ 95#
  • 5 @ 105#
  • 5 @ 115#
  • 4 @ 125#

There was a lot of good work in that hour+ of work. It’s good to be back for the Olympic lifting work for sure. Johnny knows his stuff and was picking out a few little things in both my clean and my jerk. I tend to sit forward a bit when receiving the cleans and not enough back on my heels. My stance was starting with my feet too far apart in the clean, not allowing enough room for my knees to push out and get out-of-the-way of the bar. I need to get my front foot out forward more in the jerk. Good stuff!

After the HSPU and all of that pressing, my shoulders are feeling it.

First Competitors WOD at CrossFit Full Strength

Got up bright and early to head in for the 8am competitors WOD. Everyone who goes tries to Rx as much as possible and the quality of the athletes pushes everyone to train harder. Wasn’t sure what to expect, especially since the WOD wasn’t posted ahead of time.

Warm-up

  • 500m Row
  • 5 Deadlifts (225#)
  • 4 Deadlifts (315#)

WOD

This is event #6 from the 2012 Regionals

  • 3 Rounds
    • 7 Deadlifts (345#/225#)
    • 7 MU
  • 3 Rounds
    • 21 Wall Balls (10′, 20#/14# MB)
    • 21 T2B
  • 100′¬†Farmer’s Carry (100#/70# x2)
  • 28 Burpee Over the Box Jumps (24″/20″)
  • 100′¬†Farmer’s Carry (100#/70# x2)
  • 3 MU

2012-regional-events

WOW! As Chayet was writing the WOD on the board we all were getting scared. Yes, that’s all one workout. No rest times in there.

I decided to only use 315# for the deadlifts and did jumping bar muscle-ups, but went Rx on everything else. We used loaded up barbells for the farmer’s carry, which was quite the challenge because you had to find a good balance point in each bar.

I got pretty light-headed in the 2nd and 3rd rounds of the deadlifts, so I’m glad I didn’t go the extra 30#. My low back was tight as soon as the WOD was over. Even doing the jumping bar muscle-ups wasn’t easy, but got through them. I broke the wall balls down into 11-10 each round and the T2B went 11-5-5, 11-5-5, 8-5-3-2-2-1 I think. Hips were kind of shot for that last round. The farmer’s carry was a lot easier than I expected as far as picking up the weight and carrying it, but the balance made it a challenge. Suffered through the burpee box jumps slow and steady without stopping. Forgot about the 3 more reps at the end, but rushed over and knocked them out on the bar. Finished in 21:29. Compare that to Rich’s top time of 12:22, which was obviously Rx.

Hiking

In the afternoon I went out for a hike and did 4.71 miles in 1:40:49.