Posts tagged crossfit
Posts tagged crossfit
Snatch grip press behind the neck (a/k/a Klokov Press): 3x10 @ 65# — burner
Snatch 5x1 @ 65# — I jump about a foot in the air. Certainly I could put more weight on the bar. Ugh.
10:00 EMOM — used 65#
Hard to keep up, I think it actually took me 7:00 because of the giant box. I just made sure to do 5 rounds.
Partial Deadlifts from 45# plate: 4x8 @ 125, 165, 175, 195
Then 5:00 AMRAP:
Think I got 4+8 reps.
Wendler deload week, light squats 3x5
Then did my Catalyst junk:
Shoulder Press 5x4 @ 65, 75, 80, 85, 90
Band pull-aparts 5x8
WOD of Humblement:
Row under the bar
20:30 — Stupid ring dips, go to Hell. Used a band.
Then some weightlifting:
Snatches 5x35, 3x45, 2x50, 2x55
Even though this is baby weight, I finally felt what it is like to “pull yourself under the bar.” That movement and speed came together today, and it clicked in my brain. I did many, many with just empty bar after that.
Clean & Jerk 5x70, 5x90, 3x95
Unfortunately, I couldn’t translate that to the clean today — but I did remind myself to stop power cleaning. Was just tired at the end.
Strength was 3x10 pistols & stiff-legged dumbell deadlifts
15 squats (185/125)
15 GHD sit-ups
I realized on the first set of squats that I had made my left knee angry with the pistols. I’m really good at them and usually do them weighted, but I think my legs were fatigued from the last couple of days. Sharp pain under the kneecap when I bend it too far. So I skipped the rest of the squats. Super bummed, hope it bends ok in a couple of days.
I can run ok, though! Max Miles @ XC:
0.5 mile warmup
2 x 1k on the XC course
Core work: planks, sit-ups planks
Max said he doesn’t care about winning or being fast, he’s “just there to have fun.” :D
I’ve been doing yoga just about every morning, but I don’t ever remember to record it. So: yoga! The moves were great, but the lady was annoying. Hips and glutes are happy.
Split Jerk: Worked it easy for form at 4x6 @ 85#
4x12 Band pull-aparts
WOD sponsored by Satan:
30 wall balls6 bar muscle-ups
20 wall balls
9 bar muscle-ups
10 wall balls
12 bar muscle-ups
9:45, scaled 1 muscle-up to 2 ring dips (so 12-18-24 ring dips). I lost my ring dips! I’ve not done them for awhile, doh!! So I had to use a band. Sad day! They took me forever, too.
Little goats running everywhere — which one do we catch? Haha!
Wendler OH Press worked up to 1x95. Think my shoulders were already out of juice by then, was hoping for 4. Gah.
Power Cleans for form 5x3 @ 65#
Snatch from below the knee for form 5x2 @ 55#
Complex of 3(3+2) snatch grip push-press + oh squat @ 80# so fun!
WOD: CrossFit & XC Practice 07.22.2014
Power Clean 4x4 @ 65, 85, 95, 105
Front Squat 4x4 @ 110
2 rounds of:
10 hang cleans (155/115)
20 double unders
10 push jerks
20 double unders
10 front rack lunges
20 double unders
9:10 scaled to 85# — started with 105, but stripped the 10s, waited one minute, then restarted. The lunges would have been impossible for me at that weight.
Then, Wendler deadlifts — worked up to 4x205.
Tonight, Max had his first Cross Country practice with the team. We did:
0.5 mile warm-up
2 x 1k laps through the XC course
1 minute sit-ups
0:30 hollow body hold
We were so sweaty and hot! It’s 95 degrees out. Max did really well, despite being hot and tired. We took lots of walk breaks on the course. I’m sure all the other parents thought I was weird doing all the stuff with the kids.
Didn’t do much yesterday because I accidently put other people’s priorities before my own. Doh! That will teach me. However! Thanks to the at-home bumpers, I was able to do some snatch practice:
Snatch 5x3 @ 55#
Snatch Pulls 5x4 @ 85#
Felt much better than the other day. Who knew that a good warm-up could help your hips feel looser? Derp. Still have a sticking point I can see and feel, but it’s not as bad as the other day.
BENCH PRESS DAY!!!!!!!!!
Worked up to 4x135, then got 3x145 (wanted 4)
Plus db rows 4x4 @ 25# (too light, go up)
I decare this the WOD OF DOOM:
15:00 AMRAP of:
2 rounds + 8 box jumps (I started at box jumps so we could stagger on the ropes).
If you’ve not done man makers, you’re missing out. Because you know, renegade rows alone aren’t horrible enough.
THEN! Because that wasn’t enough, I did my weightlifting drills:
Jerk Behind the Neck: Work up to 1 heavy single
Went to do 125, and I set the bar down on a nerve or something on my neck/back and it didn’t feel very good, so I stopped there.
Jerk Behind the Neck: 3x1 @ 80% of above = 95#
Power Snatch: 5x3 @ 55#
Push Press: 3x5 @ 95#
tldr; I should have shoulders the size of pumpkins by tomorrow.
Strength: Push Press 3x12 worked up to 75# + band pull-aparts
This was a little reminder that my endurance has gone to crap:
45 thrusters 95/65
If you hate your legs or breathing, give that a try. 10:35 Rx
Squats up to 4x160#
Have a feeling that the workout above had something to do with the low reps there.
Contest to win a trip to San Francisco and a 2-hr session with Starrett.
Wanna place bets on how many days/weeks before I start complaining about something hurting?
Shoulder Press 3x10 @ 55#, 65#, 75#
Weighted Pull-Ups 5x1 @ 10#
4 rounds of
Squats up to 4x153
Squaaaaats, why have you forsaken me? Do I gotta squat 3x a week, or what?! Fuuuuuuuu. Grumble.
Snatches 5x3 @ 55#
Snatch Pulls 3x5 @ 85#
I suck so bad at this that it will be exciting to look back in 6 months or so at these posts.
Strength: Squats 4x2 @ 125, 145, 165, 185
- 20 calorie row
- 20 jumping lunges (burrrrn)
- 5 rope climbs
- Rest 1:00
Snatches: 3x50, 2x60, 2x65
C&J: 3x70, 2x89, 2x85, 2x95, 2x95
I was afraid to go higher on either because I was at the gym where you can’t drop weights (it’s on the 2nd floor of a building). Will make up the rest next week at the other gym. I suck so bad at these, which is why I’m putting in some work.
Noticed the guy next to me doing similar and it turned out we were working the same Catalyst program (basic). He said 2 other guys were doing it too. We planned on meeting up with our weightlifting coach a couple times this month to get eyes on us. Exciting!
4th of July WOD:
100m bear crawl
50 kb swings (70/53) -> scaled to 45
40 wall balls (20/14)
10 monkey bars 24’
20 shoulder-to-overhead (135/95)
50 hand-release push-ups
100m bear crawl
30:14, le sweat. I’ve got baby soft hands after vacation, so they’re pretty much on fire now. Because of that, I skipped monkey bars and ran a few laps instead.
Deadlifts up to 180x7
Shoulder Press up to 80x5 (shoulder were toast after the WOD)
Power Clean 5x3 @ 65#
Hang Snatch (below the knee) 5x2 @ 55#
Snatch Push Press + OH Squat 3x(3+2) @ 75#
I ordered some bumper plates for home — all I have is iron. This will be awesome because I won’t have to cram all that work above into one gym session. I could do my Oly lifts in the morning or evening at home or when work is slow. I got a set of 45-25-10s. Go get ya some!! Or a belt or some tape or some chalk on the cheap or something.
Killin’ it! Didn’t eat any if that pie or ice cream last night, either. Kudos to you guys who suggested I live a life of moderation, but perhaps you don’t know what it’s like to be a sugar junkie. I wouldn’t have just had One piece or One scoop. Go figure — I have this blog for Reasons. :-)
Interval run this morning on the treadmill: 5 min warmup, then 6 x 1:00/3:00, then 5 min cool down. Speeds went from 7.0-8.0, up 0.2 each interval, with 6.0 on the recovery.
Then off to the gym. Front squats for lunch: 4x4 @ 125#.
Metcon 1 was 7:00 EMOM:
- 1 clean
- 1 hang power clean
- 2 front squats
Used 85#, wished I had used 95#.
Metcon 2 was 4 rounds of:
- 400m run
- 50 double unders
14:30 Rx. Oops. Ran twice in one day.
If I have time, I’ll do Wendler deadlifts later tonight.
So far, so good! Staying on plan! Only one itty bitty problem — I neglected to allow time for a shower anywhere in there. Oops.
Strict handstand push-ups
14:40 — scaled most of the pull-ups with a band.
Wendler bench press: Worked up to 5x125 (video). Kind of sad, I really wanted 8, but 5 was fought for. Got that easy in the past, but have lost some strength over the past month.
Push Press: 3x5 @ 88#
Power Snatch: 5x3 @ 45#
Split Jerks: 4x1 @ 115#
Coming back from vacation is painful! My quads are super, super sore from Saturday’s thrusters. I’m back to novice level recovery for a week or so. Ouch!
Deadlifts 4x4 @ 125, 155, 175, 195
KB Swings (70/53) scaled to 45#
Burpee box jumps
15:37 — I’ve got about 0 endurance. Plus it’s super hot and shit.
Squats: 5x65, 5x80, 3x95, 5x110, 5x135, 5+2 x 145
My quads are useless. I probably shouldn’t have even attempted those squats. Oh well. :-D
I also had a plan to do some snatches today, but no time. Maybe tomorrow.
P.S. I’m cracking up that I put a recipe that contained ingredients like weed and people, plus a Dune reference, and it got all reblogged and stuff. I was pretty sure nobody would read it. Haha.
WOD: Running, CrossFit & a Max Mile
Went to CF today for the first time in a couple of weeks. Was nice to be back and I got a bunch more, “Where ya been?”s than I expected. :)
Bench Press 3x10 @ 115
- Thrusters (115/75)
- Lateral burpees over the bar
10:20 scaled to 65#. Should have just went ahead and did the 75#, but it was still a tough one for the first day back after living on beer & cake for a week.
Followed by 2:00 double unders that I just half-assed.
THEN! A mile with Max! Check out that pace! He only walked once for about 10 seconds. We’re building some base for formal practices which will start in late July. Not going for fast, just steady.
After I stuffed my face with the pork, I went out for my weekend 4.5 miler. Started out waaaay too fast, but with a smile on my face. I could feel that my legs have discovered where the power is from doing all those treadmill intervals. Problem is, I only had one gear. Haha! My Garmin died at mile 1, but that was probably a good thing because the pace thing was distracting me anyway.