Saturday, February 28, 2015

Dipping my toe in the Crossfit Open

I wasn't going to do the Open, but with the rest of my training schedule, doing 15.1 made sense. And this year, for the first time, I won't be traveling during it.

15.1
9 minute AMRAP
15 TTB
10 Deadlifts (115/75)
5 snatches (115/75)
6 minutes to find max clean and jerk

I considered the scaled option because I never do snatches or TTB anymore, but my ego got the best of me. I did a very measured, calm pace, probably slower than I needed to go (but who even knows, it's easy to say now) and got 102. Then I worked up to a 125# clean and jerk and failed at 130#. I was barely jerking it, mostly just push pressing it. I really need to work on getting under those.

Wednesday, February 25, 2015

Speed work

My back was feeling really tired from Monday's deadlifts.

Yoke runs:
180x40'x4
250x40'x4
270x40'x4
290x40'x4

Pause squats, but with as much speed as possible from bottom to bottom
135x8
135x9
135x10

Sandbag run:
100x80'
100 for distance, which after 400' my back started to get tired, so I stopped.

Atlas stone to shoulder:
110x5/side, then some extra practice because I am terrible at this

Calf raises

Leg curls

Single leg extensions super set with lunges with a chain around my shoulders. My legs got really tired doing this, but I pretty much love anything with a chain.

Dumbbell incline crunches and decline leg raises.

Going to rearrange my programming so I'm doing deadlifts Fridays instead of Mondays, so I have a little more space between my two most intense workouts. Going overhead doesn't tax my entire nervous system the way deadlift and yoke days do.

Monday, February 23, 2015

Just another deadlift Monday

18" deadlifts:
135ish/5
225ish/5

Max in 30" at 265 x 3: 9-10-9

That's a bit fewer than last week, for several reasons: I went up by 20#, my back was fried from Saturday deadlifts, and Sunday throwback.  I was maybe wearing a bad deadlifting shirt? Still, doable.

Deficit deadlifts timed: 205x7x2
I did the first set in 17 sec, then 15 sec, which is a few seconds slower than I did them at 185

I'll be going up 10#s next week, not 20#, and trying to maintain this speed.

Husafjell run, 1 run for 80', then one run max distance. I did it with 165# this week, and my max run was 280', 40' longer than last week, with 10 more pounds.

One arm dumbell rows 55x10x2. Gonna keep those the same next week.

Lat pulldowns: 80x10, 85x10x2

Glute-ham-raises: 10x2

Not a great day, but not a terrible day, and I pushed through it, which is what it takes sometimes.

Sunday, February 22, 2015

Throwback

Felt like getting my blood moving this morning, so I dropped in at Throwback Fitness. It's a Crossfit-inspired workout, that definitely gets the team thing going.

The Throwback refers to the fact that you're supposed to feel like you're back in high school, complete with:

* 70s, 80s, and 90s themed music
* Posters of Michael Jackson, Point Break, and other 80s stars and movies on the walls
* The coach wearing pulled up socks, shorts, and a white polo shirt

There were some warmups, which included guessing what decade various songs were from.

The workout itself was pretty fun:

"Phys. Ed.":
In teams of 2
One partner rows, while the other does 20 pushups and 40 wallball jacks, then switch, for 16 minutes, score is total meters rowed. My partner and I cleaned up, beating the next team by 300m, because I am a great rower, and she was no slouch either. I kept my pace under 2:00 the whole time.

Then we did 1 minute of wallball situps--got 29

"Recess":
Half the class rowed, while the other half did 25 jump squats and 25 situps. As soon as you were done with that, you tagged someone rowing to stop them, then switched. I was always the first person tagged because I was the fastest rower. The team with the most meters rowed won.
Then we did it again with 10 roll-forward stand ups and 10 burpees.
My team didn't win that time, but there were a lot more players.

It was a nice way to get some of the competitive, team-oriented parts of Crossfit into a workout, while being a little lower pressure. And removing some of the more injury producing aspects of Crossfit.

Of course, I love team Crossfit. If it was that every day, I might never have left. (And now I'm remembering how I used to hate team Crossfit because I felt so self-conscious about my slowness. Well, a lot has changed since then.)

So, a good time. They need to get a location with bathrooms, though, if they want someone like me to stop by on a weekday.

Saturday, February 21, 2015

1.5 Session

Not quite a double session, but definitely a 1.5 session.

Max log viper press in 30 sec @ 80# x 3
7-7-8

Max axle snatch in 30 sec @ 79# x 3
7-9-9

Shoulder up 60# circus dumbell press
7-5-6-5-7-4

I was supposed to keep these the same as last week, after going up by 5-10 lbs. Not terrible, and most of the problem with the circus dumbell was people distracting me, because class was about to start.

Close grip bench: 95x10, 105x8, 115x5

Overhead tricep extensions 25x10, 30x10x2

Barbell shrugs 175x12x3

Then I did Strongman class. I skipped the overhead stuff and jumped into the carries:

Keg clean + 40' carry + clean + 40' carry: 150x3, 185x1

We did this weird deficit duck walk deadlift (kind of sumo like, very leg intensive), superset with sledgehammer slams on the tire:

220x10
180x10
260x2 + 180x10

Atlas stone thrusts:
150x5x3

Finished with some ab work.

Friday, February 20, 2015

Hotel Workout

I'm in DC for a conference right now, and stayed at a hotel with a really solid gym in it. Of course, I didn't know that, so I didn't expect to do much more than sprints.

I did 1min sprints, with 1-2 min rest between them: 7, 7.5, 5.5, 7.9, 8.1, 8.3

Then 16 lunges with a 25# dumbbell in each hand, superset with 3 pullups, 3 times.

However, the gym was good enough I could have done any barbell work, or any number of Crossfit WODs. But tomorrow is going to be a serious workout, so I was fine with keeping it easy today.

Program Day 3

On Wednesday I did the third day of my new program, with Hans, which was good, because this one involved all the Strongman implements.

We started with yoke runs:
180 x 80' x 2
270 x 80' x 6, I think--for speed

I tried to get each 40' run down to 6 seconds, which was very challenging.

Safety bar squats:
70x10
120x10

Safety bar squats max in 30':
130 x 14
140 x 14
150 x 13

Sandbag runs--just 2 x 80' @ 155lbs

Keg thrusts with the 100# keg: 20ish x 2

Seated calf raise--went a little heavy on these, starting with 90#, but when that hurt, went down to 70#. 10x2

Incline crunches with a 15# dumbell 12 x 3