There are many ways to work on Fran. Here’s one of them. Also, a PR push-press day.
Substantial sleep, woke up sore and stiff in the lower obliques of my back. Got a good breakfast and coffee in, took Lena and Orion for a stroller walk round the ‘hood and to GreenLife, and had a small second breakfast. Then off to Open Gym time at CrossFit Asheville.
Running, martial arts punches and footwork, shoulder dislocates, sampson and hip mobility, walking lunges (10 per side), ring dips (12, small band assist), windshield wipers (12), wide grip pull ups (10, all dead hang). The windshield wipers got me thinking that maybe my back soreness was due to them. Then, to get ready for the workout, I did the Burgener warm-up, a few 35 lb dumbbell hang power cleans, a few push-presses at 75 lbs, and a few swings of the 52.9 lb kettlebell.
WOD: “In the Fight”
“In the Fight” is the CrossFit Asheville WOD This nasty and vicious workout left me a broken man.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 total rounds.
1. Tire flip
2. Dumbbell Power Clean (M-35lbs, W-25lbs)
3. Burpee Box Hurdle (M-20″, W-18″)
4. Push Press (M-75lbs, W-55lbs)
5. Kettlebell swing (M-1.5 pood, W-1 pood)
The clock does not reset or stop between exercises. On call of “rotate” move to next station immediately for good score. One point is given for each rep. Post total score and loads to comments.
Results: AS Rx’d, except I rested 2 minutes between rounds 2 and three. Total reps: 129.
It was hot out and I got a sweat working. During the second round on the Dumbbell Power Cleans, on about the 5th rep, I felt a crazy popping up and down the ribs on both sides of my back. This was painful and the ache from it has persisted for several hours. Will monitor.
As you might expect from my report of an acute “injury,” I stretched out a lot after the WOD.
Pull Up Challenge Rest Day
Normally, when I work out, I also do my Pull-Ups. And I’ve already done 10 today! But I will give my body and my back a bit of extra rest and put off day 33 until tomorrow.
Pain is weakness leaving the body.
Decent sleep, from about 11:30 pm to 7:00 am. I tried to get more but had problems, and Lena woke up. Waking up, I felt good today. Clearly my troubles yesterday were linked to too few hours of sleep.
Breakfast of about 2 blocks protein, 1.5 blocks carbohydrate, 4 blocks fat.
Last night and this morning I was feeling a little impingement and intermittent shooting pain in my left shoulder. I wasn’t sure what to do about this. However, two coincidences were my guide. First, this morning I watched a video on the CrossFit Journal site about Training Through Acute Injuries, by Kelly Starrett. (He’s in favor of it). After watching it, I determined I could probably go to the gym and just be careful. Second, after arriving at CrossFit Asheville and doing the warm up, it turned out that it was a shoulder-focused heavy day. Signs from above: train through the pain. At least this one time only; I was reasonably certain I could work the shoulder without hurting it more.
Agility drills. Shoulder dislocates. Sampsons. Hip mobility. Rolling out the shoulder on the rolling foam. Clapping push-ups (10). Overhead squats (15). Band-assisted Pistols (10 each). Kipping swings (10). Good mornings (15).
Shoulders: Shoulder Press, Push Press, Push Jerk
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Press 1x: 95 / 105 / 110 / 120 / 125 fail / 115
Push Press 3x: 110 / 115 / 120 / 130 / 130
Push Jerk 5x: 95 / 105 / 115 / 130 / 135
Tied my PR for Shoulder Press. New PRs in Push Press and Push Jerk.
Pull-Up Challenge Postponed
I didn’t finish my reps yesterday, doing only 11. That leaves 16 reps to add to today’s 28 (a total of 44 reps).
When I think about doing these reps today, I can just feel the ache in my shoulders. I am going to take three workout days off of the deadhangs, i.e. Saturday, Monday, Tuesday. I will return on Wednesday June 10th, for my 44 reps. Friday will then be day 29.
Decent sleep, from 11:45 pm to 5:00 am. Obviously, not enough sleep. I need to do better there. It’s forcing myself to go to bed early that is tough. One block breakfast. Then, the 6:00 am CrossFit Asheville workout.
Basic Agility drills; shoulder dislocates; hip-mobility stretches; 1 round of: Push-ups, Sit-ups, Squats, Pull-Ups. I did 12 reps. For the pull ups, the first three were unassisted dead hangs. Then we did minimal warm-ups of the “Bear Complex.”
Today the CFAsheville WOD was called first “What a Bear,” and then “Bear Country,” and then finally, “Bear Hug.” Whatever… it’s a killer workout.
3 rounds of:
5 cycles of the “Bear Complex” (Power Clean, Front Squat, Push Press, Back Squat, Push Press) followed immediately by
1 set of max reps pull-ups, using assistance bands if necessary to ensure a minimum of 15 reps per round.
Rest as needed between rounds (3-5 minutes). Work to increase weight for the bear cycle each round. Post max weight used for bear complex and total number of pull-ups.
For this workout Rustan Adcock and I used the same bar set up, at 80# first round, 90# second round, 100# third round. For my pull-up rounds, using a 2 band combo of small band and mini band, I got 20 reps, 22 reps, 15 reps. It’s an extremely challenging (and in retrospect, fun) workout. During the last (fifth) cycle of the final Bear Complex I was quivering though it—technically, I failed the first of the two push-presses—and I just did what I could with the pull-ups. This workout technically gets posted as: 100# bear complex, 57 pull-ups.
Pull-Up Challenge Day 11
Reps #1-2: Front Grip. 5:30 am at home.
Reps #3-4: Reverse Grip. 5:45 am at home.
Reps #5-6: Front Grip. 6:15 am at the workout.
Rep #7: Reverse Grip. 6:18 am at the workout.
Reps #8-10: Set of 3. Failed on rep 4. Front Grip. 6:10 pm at home.
Rep #11: Reverse Grip. 6:15 pm at home.
So far I remain at novice level in Cross-Fit inspired workouts. But today I did some stuff that made me feel tough, and made me think about the virtues of Olympic Lifting.
The Olympic bar is used in regular gyms primarily on bench press set ups or, increasingly, in highly controlled smith-squat machines, where the bar is really a part of the machine. In other words, your standard gym doesn’t actually let you use the Olympic Bar as it is designed to be used: for “Olympic lifting.”
So far, by being in cross fit, I have trained with the free-floating 45# and 35# Olympic bar plus weights on the following exercises: deadlifts, front squats, hang power cleans, and thrusters (a combination of front squat and push-press). Today we did “thrusters.”
What I can’t believe, looking back on my morning, was that I was taking a 90# weight and pulling it off the ground, bringing it to my shoulders, front-squatting with it, and then “thrusting” it overhead.
Ninety pounds is a lot of weight man.
The virtue of so-called “Olympic” lifting is that it is about full range of motion and full body exercise. Every Olympic weight lifting movement combines major muscle groups from front and back, top and bottom, and involves the stabilizers and small muscles throughout the system. The result of training in these movements is “functional fitness” and a feeling of real body confidence. Not to mention you can get big.