Conquering a Weakness

My back did seem to loosen up for the rest of the day yesterday. Legs were feeling a little tired from the machines.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Shoulder Stretching
  • Thruster
    • 5×45#
    • 5×95
    • 3×115

Conditioning

4 Rounds

  • 7 Thrusters (135#)
  • 14 Bar-facing Burpees

My goal was unbroken on the thrusters, keep a good pace on the burpees and not stare at the bar too long. Probably took more rest before each set of thrusters than I should have, but I almost got stuck in the last set, so maybe I wouldn’t have been able to stay unbroken. This had the feel of an Open workout and I’m very happy with a 6:25.

Can we get some heavy thrusters in this year? I’m extremely proud of how I’ve converted bar-facing burpees from a weakness to a strength over the last 11 months. It was always a movement I dreaded and led to some of my lower Open placements.

Was surprised how well I recovered and was able to start the accessory work 10 minutes after.

Accessory

3 Sets

  • 10 Supinated Pendlay Rows (95#)
  • 10/10 Single Leg Deadlifts (95#)
  • 10/10 Half Kneeling Bottoms Up KB Presses (26#)

Single leg deadlifts burn! The kettlebell presses were more stable than I ever remember them. Could have been because I was really warm from the thrusters or maybe not that my shoulders are healthy and I’ve been able to work them pretty hard.

Midline

E90S – 4 Rounds

  • 6 Floor Wipers (3 each side, 45# plate)
  • 20 Russian Twists (45#)
  • 30s Hollow Hold

Only 6 floor wipers each round was too few if you ask me. Didn’t think I would be able to hold the hollow for 30 seconds every round, but I was able to suffer through it.

Skill

Worked on my handstand walking again. First I did some holds near the wall, trying not to touch it. I feel like that gets me warmed up and used to the positioning. Then I did some walks up to the wall and finally some on the open floor. I came close to getting five feet a couple of times. Still work to do!

8 Rounds (Tabata)

  • 20s Double under
  • 10s Rest

Had one miss in round four or five. I feel like I’ve gotten slow with my dubs and that was evident when I only got 32 in the first round. After that I worked on speeding it up. Finished with 280 reps, which is a common number for me in this. My best is 286.

Steaming

I started getting a headache on Monday night and still had a bit of it when I woke up on Tuesday. This seems to be happening now that I’m pushing myself harder in workouts. My body definitely told me it was a rest day yesterday, though I did get exercise clearing snow several times throughout the day.

Today I decided to stay home and do a garage workout instead of being out on the roads. We got a lot of snow.

Warm-up

3 Rounds

  • 200m Ski Erg
  • 10 Good Mornings (45#)
  • 5 Inchworms

Strength

Deadlift (Build to Workout Weight)

  • 10×45#
  • 10×135
  • 6×185
  • 3×225
  • 3×255

Conditioning

5 Rounds

  • 3 Deadlifts (275#)
  • 15 Thrusters (45#)
  • 12 Bar-facing Burpees

Came up with this based on the gym’s programmed workout which is an alternating EMOM of 3 heavy (athlete choice) deadlifts, 20 wall balls, and a 200m run (or 50 seconds of shuttle runs). Figured I’d get rid of the extra resting by making it a straight 5 rounds. No place for wall balls in the garage so empty bar thrusters sounded like a good swap. Obviously not running in the garage and wanted to get in more bar-facing burpees before the Open anyway.

I didn’t wear a belt in the warm-ups or the workout because it would get in the way for the burpees. Had thought about doing 315 when I first saw the gym’s workout, which probably would have been fine in the EMOM, but glad I cut back for this. I was resting too much before picking up the deadlift each time. Thrusters were at a controlled pace each round because the burpees were really jacking my heart rate. Was able to stick to my burpee technique and keep a pretty good pace every round on them. Finished in 11:01.

 

Accessory

DB Curl 21s

Remembered to stick to 7 reps for each part today. Did two sets with 15s and a set with 20s.

Skill

3:00 AMRAP

  • Double Unders

Started with 83 unbroken and had one or two other decent sets, but too many misses. Ended up with 253.

Don’t Break

Much needed rest day yesterday after nine in-a-row, with two of those being active recovery days. My shoulders were a little sore, but felt fine this morning.

Strength

Bench Press

  • 10×45#
  • 8×95
  • 4×135
  • 4×165
  • 4×185
  • 4×195
  • 4×205
  • 4×215
  • 4×225

Barely made it on the last set. Improvement over the 5x5x215 from last week.

Conditioning

  • 10-8-6-4-2 Thrusters (135#)
  • 50-40-30-20-10 Double Unders

I got this one from Beyond the Whiteboard in the Heavy Fitness Level category. Warmed up with 5×45, 5×95, and 3×115. My goal was to go unbroken, but I had no idea what the thrusters would feel like. I just remember being the EMOM with 3×155 a few weeks ago being nasty. I made it through everything unbroken and probably could have picked the bar sooner after each set of double unders. Finished in 4:57. I’m pumped I was able to do those unbroken.

Midline

2 Rounds

  • 30 V-ups
  • 60 Bicycles
  • 30 Weighted Sit-ups (30# slam ball)
  • 60 Flutter Kicks
  • 30 Leg Raises
  • 60 Mountain Climbers

These higher rep core movements get so bad in the first round. Took about 14 minutes to finish.

Date with Diane

My low back is still tight from Thursday and Friday. Spending a lot of time hunched over at my hobby desk this weekend doesn’t help.

Warmed up my deadlift with 10×45, 5×85, 5×135, and 5×185.

Conditioning

“Diane” – 21-15-9

  • Deadlift (225#)
  • HSPU

The only time I’ve done it Rx was during the Open last year with the dumb HSPU standard and it took me 5:44. Hoped to set a bit PR over that time today. Went 12-9 on both movements, 9-6 on both, 9 deadlifts, and then 5-2-2. Finished in 5:30. My handstand push-ups got way too slow towards the end of 21. I wonder if doing quicker sets of 5-6 throughout would be smarter.

Strength

Warmed up with 6×35, 6×65, 3×115, and 3×135.

12:00 EMOM

  • 3 Thrusters (155#)

Belted up for these. Was thinking about doing 20 minutes originally, but I got to the gym late and Diane smoked me. Glad we cut it back!

Midline

  • 50 Turkish Get-ups (35#)

Oh boy! Started off 5/5 real quick and then had to slow down a lot. Did 6 sets of 3/3 and finished with 5/5 in 8:53.

12 Days WOD

Feeling beat from the week and my back is tight from more squats yesterday. Not happy about having to set an alarm to make it for the 9am class, but will be out-of-town for a few days.

Warm-up

  • 2 Rounds
    • 5 Strict Pull-ups
    • 10 Hand Release Push-ups
    • 15 Air Squats
  • 400m Row
  • 3 Rounds
    • 5 Strict Pull-ups
    • 10 Hard Release Push-ups
    • 15 Air Squats

Also did some random thrusters, cleans, snatches, and OHS with 45 and 95 pounds.

Conditioning

12 Days of Christmas (Partner)

  • 1 Thruster (135#)
  • 2 Squat Clean (135#)
  • 3 Overhead Squat (135#)
  • 4 Power Snatch (135#)
  • 5 Clean and Jerk (135#)
  • 6 Deadlifts (135#)
  • 7 Burpees
  • 8 Box Jumps (24″)
  • 9 Toes to Bar
  • 10 Kettlebell Swings (53#)
  • 11 Wall ball (30#, 10′)
  • 12 Bar Muscle-ups

The team can split the reps up however they wanted. The format follows the song, so the team is responsible for 1 thruster, then 2 cleans + 1 thruster, then 3 OHS + 2 cleans + 1 thruster, and so on.

I worked with Casey. Splitting things up in those first few rounds is a little confusing, but we fell into a pattern after round 5 I think. At that point Casey would start the new movement each round so we’d get the opposite movements we did the last round. We alternated the non-barbell work every movement. The exception was the bar muscle-up where he did 3, I did 6, and he did 3, so then I could get over to the wall ball. On the barbell, one person did the deadlifts and C&J, the next did the snatches and OHS, and back to the other who did the cleans and thruster. Worked out well and was just enough rest to be able to keep going when it was your turn to work. Took us 22:22 and today happens to be the 22nd!

Under Press-ure

Rest day yesterday, but I spent about 10 hours in my workshop. Carb loaded for today’s workout by eating sweet potato pie for breakfast.

sweet-potato-pie.jpg

Conditioning

5 Rounds

  • 10 Bar-facing Burpees
  • 10 Thrusters (95#)
  • 1:00 Rest

Went out hot on that first round of burpees. Was really close to failing on the last thrusters of the last two rounds. My round times were 0:57, 1:08, 1:12, 1:15, and 1:17 to finish at 9:49.

I think I got the idea for this from a partner workout I saw on the TeamRICHEY channel.

Strength & Midline

5 Sets

  • 5 Shoulder Press
  • 5 Strict Chin-ups
  • 10 Evil Wheels

My shoulders were fried! Went 95-105-105-110-115 and didn’t have much more.

Did a little bit of handstand walk practice, but I was toast.

Almost Met Pukie

Friday night my hamstrings started to get sorer. Maybe I’m using them more when I squat now after so much time off from heavy lifting, where I was really quad dominant before. Maybe some is from the step overs though?

Yesterday was a long and exhausting day playing in a scramble where the temp never got above 50°. Went to open gym for noon today.

Conditioning

24:00 EMOM (alt)

  • 10 Thrusters (95/65#)
  • 50 Double Unders
  • 6 Burpee Box Jump Overs (24/20″)
  • 12 T2B

After flying through my first set of the burpee box jump overs I thought about increasing to eight reps. I figured things would get rough and decided not too. Boy was I glad I made that call! In round four I started questioning why I had to make this a six rounder instead of five. I was cruising along pretty good but the thrusters were getting slower and slower and I was missing one or two double unders every round. My toes to bars were holding well with 6-6. Then in the 5th round I had to do 6-3-1-1-1, which really cut down on rest going into the thrusters. I was hurting at that point, but wasn’t putting the bar down. My final set of the burpee box jump overs had to be almost twice as slow as my other rounds. I had been doing so well at jumping up off the ground and rebounding right into the box jump until that point where I resorted to doing everything I could to finish. I had to do 3-3-2-1-1-1-1 to finish out the T2B. I thought I was going to puke and it took me a long time to recover. Worst workout I’ve created in a very long time!

Accessary

4 Sets

  • 6 Pendlay Rows (125#, supinated grip)
  • 7 Good Mornings (45#)
  • 8 Evil Wheels

Tried doing good mornings with the same weight, but my back was really tight.