Friday combined sand work and weightlifting. By the end of the day my entire body was shaking, shredded, exhausted.
My “warm-up” properly speaking was about two hours of moving wheelbarrows full of sand up the berm, and digging a deep sandy hole and building a huge sand pile with the kids down on the beach. I was spent from this, but after a short rest, I knew it was time to lift, so I went and did my work.
Burpees: 5 rounds x 5 burpees @ 90 sec
Chin-Ups and Ring Dips: 3 double interval rounds: Chin-Ups 3 x max reps @ 90 sec (4, 3, 2) / Ring Dips 3 x max reps @ 90 sec (3, 3, 2 & -2)
Hang Power Clean. These sets were done at 4 minute intervals. 5 x 95 / 3 x 140 / 3 x 145 / 3 x 150 / 3 x 155 / ‘final’ set (1 x 160, f on 2, 1 x 160, 1 x 160) / extra set (2 x 160, f on 3).
So, while I meant to get a HPC 3 x 160, I did not. But I did do five HPC reps at 160, so there’s that stimulus in terms of volume. My movement (i.e. mobility) is for shit in this lift. I guess I need to do more front squats.
Press: 1 x 12 x 70 lbs / 3 x 3 x 105 lbs
The weightlifting *almost* went according to plan. I got my small goals (burpees, chin-ups, dips, and press). But after Wednesday’s failed reps in squats, came today’s failed reps in Hang Power Clean. So I guess I am feeling just a bit beat down. Rest up, and come back Monday, old man.
I was fatigued and tired and completely demotivated as I began the workout today, this monday, first workout of week II. Surprisingly, it went entirely according to plan. I have no complaints about what I did or accomplished. It was fun and, I suppose, actually points towards my getting stronger. I got my burpees in, and managed to do a set of 5 on the chin-ups for the first time in months, which was a nice surprise. I added +10 lbs to the RDL over last week and I added reps on the press. All good.
5 x 90 second intervals: Burpees x 5 & 50 jumprope single unders. When your warm-up is a mini-WOD, you’re eleete by definition. Haterz beware!
3 double interval rounds:
Chin-Ups 3 x max reps @ 90 sec (5, 4, 2)
Ring Dips 3 x max reps @ 90 sec (3, 2 & -2, 1 & -3)
10 rounds @ 90 sec.
5 x 105, 3 x 145, 3 x 155, 7 x 3 x 165.
1 x 12 x 70 lbs
3 x 3 x 105 lbs
Wow the third day of week I of Summer Surf Safari 2012 was super active and heavy. I was dragging by the end, and ravenous. It was Friday, and Johnny C arrived. I extended by eating and drinking window by 2.5 hours to 10:30 and had a bunch of carby crap and EtOH at the end. But still a great day.
Morning Surf: left at 5:00 am for Indian Beach and got in the water for the first time this summer. There was a WNW 4.6ft at 10 seconds and light wind, but not enough water, as the tide was rapidly receding towards a 10:00 am low. Dad went with me. We didn’t accomplish much, but we tried. That’ the thing. We were, of course, alone in the water.
Morning into afternoon beach work: shoveled and pushed wheelbarrows of heavy wet sand up the hill of the berm many many many pounds, all morning and until about 12:45, until my entire body was shaking.
Then took a water break, had a bite of watermelon, a half and hour rest, and then, before lunch, worked out.
Afternoon workout: This was done according to plan, on the driveway, of course. Fun.
5 rounds x 5 burpees @ 90 sec
3 double interval rounds:
Chin-Ups 3 x max reps @ 90 sec (4, 3, 2)
Ring Dips 3 x max reps @ 90 sec (2, 1 & -2, 1 & -2)
Main Strength: Hang Power Clean
Power Clean 5 x 3 @ 3 min
5 x 95
3 x 135, 3 x 140, 3 x 145, 3 x 150, 3 x 155. Completed these as planned.
1 x 12 x 70 lbs
3 x 2 x 105 lbs
6:00 am workout at CrossFit Asheville. More than three hours of hardcore lumberjacking. Then squats, with a new 1 RM PR (235) at Brian’s house. What a day!
Actually Saturday was a great day, full of activity. Fun. Here’s a summary of it.
Woke up, worked on shoulder and forearm mobility. Boxing/Karate shadow boxing. Hamstring flexibility. Shoulder work with 5 & 10 lb plates: high-pulls, rotations, presses, T3s, all x12-20. Push-Ups (10).
Then: working out with my Jump Rope in the back yard, 15 minute timed session. Result: I got sweaty!.
After: Weighted Dead Hang Pull Ups (1x +10, 2x +5); weighted Ring Dips (1x +10, 1x +5).
Later: meeting of the Asheville Barbell Club in Brian’s driveway. It was lightly raining, off and on, and humid, with patches of bright sun. Hot. The driveway is not level. It is not smooth. It is not safe for snatching. We did so anyway. My intention was to do full snatches, but the conditions were not ideal. I resorted to some ugly form and found power snatching easier on the uneven, unlevel, unfinished surface.
Asheville Barbell Club workout:
450 meter warm-up run
Snatch Balance 5×45
Hang Power Snatch 5×45
Snatch 1x : 45, 65, 65, 75, 75, 85, 85, 85, 95, 95, f x 105, ps 1x 105, s 105, ps 1x 115, 1 x 115 (ugly!), f x 115, ps (ugly) 125 (technical PR but not happy about it), f x125, f x 125
Front Squat 1 x 8 x 130. (A set done just for fun).
This was all followed by the customary beer.
Previous PR in snatch and power snatch seems to have been 120 x 2 power snatch, 115 x 1 snatch. I need to do some volume in the snatch at 85-90% of my 1rm full snatch (115lbs, i.e. 95-105 lbs). Next snatch workout: warm-up, then 20-25 full snatch reps at 95 lbs.
Later: more mobility work.
Stayed up so late, being bad, on Thursday, that I missed my customary 6:00 am CFA workout. Instead I did several short workouts over the course of the day.
Am warm-up: one mile run 80% RPE
Later at the YMCA: 500 meter row (8 resistance, 26 spm, 1:56 time)
Pushups, 2 sets (10, 10)
Seated Behind The Neck Press 20lb bar, x10
Shoulder rotations, 5 lb db , x12 e.a.
45 degree hand position db shoulder press w/ 15 lb DBS x 12
T3 deltoid raises, 10 lb db x 12 e.a.
High pull 42 lb fat grip bar x 12
Deadlift 5 x 135 / 3 x 5 x 225; volume: 4,050. Yes I was very careful about neck position. No I didn’t worry too much about tempo. I went down in a slow and controlled manner, and up as fast as I could, with an overhand grip, and really good set and position.
Back Squat 5 x 45 / 5 x 135 / 3 x 5 x 180; volume: 3,600. These were not as strong as I would have liked. I did do them closer to high bar style, ftr.
Later, back at home: Weighted Dead Hang C2B Pull-Ups (1, 1 x +5). Weighted Ring Dips (1, 1 x +5)
AM early: mobility work! on shoulder and forearms; shadow karate/boxing punches.
Afternoon: 10 minutes of playing around with jumprope; pushups (10); weighted +5 pull ups (2); weighted +5 ring dip (1).
Later: Watched two mobility WOD videos.
Evening: hamstring stretches; foam rolling; wooden ball rolling on shoulder and arms; ring dips (2); squat mobility.
Purpose of day: active rest and mobility; gradual introduction of additional training volume.
Monday at CFA: Hang Snatch, C2B Pull-Ups, High Box Jumps, Wall Balls
I was at the 6:00 am class at CFA on Monday April 11th, and, while I didn’t accomplish anything brilliant, didn’t do anything in the way of new PRs or anything, I did my best and had fun working on that most difficult of lifts, the Hang Snatch.
Strength: double rounds of Hang Snatch sets of 2, alternating with C2B Pull-Ups sets of 3, at tempo. My pull-ups have atrophied almost beyond recognition. I got about 13 total reps. I did about 10 sets of 2 Hang Snatches, and didn’t push it very far. HS: 5 x 45 / 2 x 65 / 2 x 65 / 2 x 70 / 2 x 70 / 2 x 75 / 2 x 75 / 2 x 80 / 2 x 80 / 2 x 85 / 2 x 85 Pull-Ups: x3 / x3 / x3 / x3 / x1
WOD: AMRAP Partner WOD, one person works, the other holds a 53 lb kettlebell (!), I worked with Golder: 6 high box jumps at 35″ (!), 12 wall balls w/ 20″ medicine ball; result: exactly 5 rounds each. During my first set of box jumps I stumbled or missed or something and took a not very funny pratfall onto the rubber. Ouch. My shin hurt all day.
The next day I was much more sore than I thought I should be. Wow. In the weirdest places: my upper obliques, my triceps, my abs.
Wednesday at CFA: Open Sectionals WOD 4 Preparation
Early in the morning on Wednesday I woke up and checked my computer to see what the open sectionals workout #4 would be, and I almost crapped myself when I saw it. Then I looked at the CFA website and in truth I wasn’t very psyched when I saw what Shanna had planned for us.
But a few minutes later, I calmed down, and almost miraculously, felt my attitude flip right around. Like Corey was in my brain with his “fuck that.” And I knew I would go in, work on my damn ring dips, get a new 5 rep PR in the overhead squat, and then do about three minutes total work on power snatches and bar facing burpees. What’s the big deal? It’ll be fun. I told myself. And it was, so, heck yeah. Screw 10 minute AMRAPs with 60 bar-facing burpees, 30 overhead squats at 120, and 10 muscle-ups. What a joke.
Once I was there we did a warm-up and calisthenics, then:
Strength/Skill: Overhead Squats alternating with Ring Dips. I did only 4 sets here, but they were good. I worked with Matt Smith. NB: warm-up calisthenics included 10×45 OHS. 8 x 45 / 8 x 75 / 8 x 105 / 5 x 125 (PR). It felt good to get a new PR. Ring dips were as follows: x 1 / x 3 / x 3 / x 3. Nothing spectacular. I am a fracking weakling when it comes to upper body strength!
Workout: 3 rounds of 30s on 30s rest: Bar-Facing Burpees, Power Snatch. For the power snatch, the Rx was 70% of today’s OHS max, so I worked with 85 lbs. That weight turned out to be more than most people used. That’s either a boast, or an excuse, or both, or just a plain old fact. I’ll let you be the judge. exactly 8 reps per work period, 6 work periods, 48 reps total.
After this I felt great all day.
I was in on Monday morning but the perennial left shoulder pain I’ve been experiencing was a limiting factor in both the Warm-Up (two reps of K2E and I was DONE) and in the WOD, and the strength portion was the dreaded single leg deadlift. Not my finest hour.
Single Support Deadlifts and Ring Rows
SSDs: 5 sets per leg at tempo 3211: @ 95 lbs: 6-6 / 5-5 / 5-5 / 3-3 / 3-3.
Ring Rows: 5 sets at tempo 41×2: 5 / 5 / 6 / 6 / 6.
Two minute rest between rounds.
I was lousy at the tempo, probably spending 50%-100% too long in the eccentric phases. Lousy at pacing myself through these things. Took rests that were too long.
We last did single support deadlift on Nov. 10th 2010 where I did a much more respectable progression up to 125 per leg. But today, the damn tempo was forcing me to keep more focused on form. How come my form felt worse, though? Maybe I just had a bad day.
WOD: “Three Amigos”
We last did the WOD “Three Amigos” on Dec. 1st, 2010.
This WOD consists of 30 seconds work, 30 seconds rest, three rounds of: Ring Dips (red band assist), Overhead Squats (45# bar), Ball Slams (12 lb bouncing medicine ball). In December I clocked 170 reps, with an average number of dips of over 15 per round, an average number of OHS of over 16 per round, and an average number of Ball Slams of 25 per round.
This time around, Ring Dips (top line of picture) averaged just 11 per round. That damn shoulder was really acting up, getting super painful in the second and third rounds, but also preventing me from getting my 20 reps in the first round. Overhead squats felt awesome to me during the WOD but turned out to be just under the average I set last time, and the high number of reps I got in the final round last time (18) put my workmanlike 16-16-16 of this time to shame. Only in the Ball Slams did I see improvement, but not enough to make up the difference in scores: Ball Slam average this go round was closer to 27 than 26, and my high round of 28 beat my high round of 27 from last time. That is what I wanted to see throughout! Oh well. Can’t win them all. Total score: 161.
I have to figure out what to do about my damn left shoulder. It sucks. The last time I explicitly complained of left shoulder pain was back near Thanksgiving, four months ago, but the truth is it’s been bugging me on and off this whole time. Mostly off. So when the pain is limiting, as it has been lately, that sucks. I had a brief flare up of pain in my right shoulder in December, but that seems to have gotten better on its own.
Back in October I had Corey help me with my left shoulder, and I was doing some light shoulder presses. That might be the key. I’m not sure. I’ll have to look into it and ask Corey what he thinks.
I felt good about being at the 6:00 am WOD on Friday: 6 rounds of 90s max effort: 250m row, 10 x 72 lb. KB swings, max reps burpees. 4:30 rest between rounds. During rest periods we alternated between 5-6 reps of eccentric ring rows or ring dips.
fastest row: maybe sub 0:44; slowest row: about 0:50; highest number of burpees: 4 / lowest: 2.
Also, of course: about 18 ring rows and 18 ring dips.
I worked so hard during these 90s work intervals that I about messed myself, repeatedly.