Conditioning

Quick conditioning routine at Stonecroft this afternoon.

Row - 2k with damper set at 10
Time = 9:57

I just wanted to see what difference a higher damper setting would make. Today was 30 seconds quicker than last week.

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Amrap 12
7 dumbbell hang squat cleans @ 25s
7 dumbbell push presses @ 25s
Score = 7 rounds and 6 hsc

Full body - Conditioning

Personal torture with Paul.

I think this may be the toughest workout I've ever done. Hurt. Like. Hell.

3 rft; all at 95lb, no rack or dropping the weight
10 clean and press
10 floor press (bench presses, but on the ground)
10 thrusters
10 back squats
10 hang squat cleans
10 lunges (5 per leg)
Time = 37:27

I had to redo one rep - can't remember what it was - because I dropped the weight, rather than lowering it under control.

I "trained angry", which can sometimes be useful, but my focus wasn't 100% today because I had a lot on my mind. I'm not sure if it would have made a difference to my score, but I felt like I went as fast as I could from the start, rather than pacing myself as I usually would. Regardless of strategy, this was a frigging tough workout. It was my breathing that slowed me down more than anything, and the reason why I needed lots of rests. 

The technique on some of my hang squat cleans wasn't too pretty as my elbows were almost pointing down, rather than my arms being parallel to the ground. I can obviously do better at only 95lb, but damned if I can when I'm that bloody knackered. Still, I'm surprised Paul didn't call me on them!

It's now four hours after my workout and the pain is starting to set in, especially in my pecs. I might go swimming tomorrow, but I'm glad it's a rest day.

Conditioning

Happy Christmas (wah, wah, waaah!)

Yeah, I know it's Christmas Day, but I was bored! Perhaps I'm suffering from OCD (Obsessive CrossFit Disorder). After we'd had our family brunch at home and unwrapped our gifts, I had some fun in the Stonecroft gym.

For time:
1 dumbbell hang squat clean into thruster @ 35s
1 push-up; 2/2; 3/3, etc up to 10 reps of each
Time = 15:40

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Row 1,000m
Time = 6:01

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15 minutes swimming

Full body

Lots of different moves today. My wrist was hurting this morning and I was a bit concerned it might affect my workout, but other than at the beginning of the session, it didn't cause any problems.

Hang squat clean and thruster
65 x 5
85 x 5
95 x 4 (failed the fifth thruster when I leaned forward during the squat)
95 x 5
95 x 5

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Amrap 15
5 bench press @ 110
5 toes to bar
5 over the bench jumps @ 20" (per side)
Score = 7 rounds + 4 bench presses

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Russian kettlebell swings
16kg x 15
20kg x 15
24kg x 15
24kg x 15
24kg x 15

Full body

Christmas Abbot. Again. Problem?

Personal training with Paul

Got to the gym early today and did about 15 minutes of stretches to warm up. I think it definitely helped.

Alternating sets:
Thrusters - 75 x5, 85 x 5, 95 x 5, 100 x 4, 100 x 5
Pull-ups (strict) - 8, 8, 8, 8, 8

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3 rft:
20 hang squat cleans @ 25s
20 bench press @ 95
Time = 16:35

The third set of squat cleans were surprisingly quick, probably because I got a good rhythm going with the reps.

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3 minutes of plank; 20 sit-ups during breaks
(4 breaks = 80 sit-ups)

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Followed by 45 minutes of mowing the lawn when I got home. @#$%!

Full body

Personal training with Paul

Complex - 2 squat cleans + 2 hang squat cleans
95, 105, 110, 115, 120 (F on second hsc)

A temporary lapse in concentration cost me that second rep at 120lb.

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4 sets, 1 minute max reps:
C2B Pull ups - 9, 7, 6, 7
Push press @ 30s - 20, 20, 18, 17

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Traveling lunges (continuous) - 3 x 15 per leg @ 20s

Expecting plenty of leg pain tomorrow.

Legs

I felt nice and rested after 2 days without any exercise, which is just what my body needed.

Christian Thibaudeau demonstrating the strap grip for front squats

Box front squat: 5, 5, 5, 5, 5, 5, 5 - small bench, wooden step
95, 105, 115, 125, 135, 145, 150 (3)

Last time I did this I only managed 1 rep at 150lb. I had planned on using a new grip technique I found on YouTube. It uses straps to help hold the bar up and removes stress on the wrists, which is a problem for me when I do a conventional front squat grip. I did ok with a few practice squats using an empty 45lb bar, but when I tried it at 95lb I couldn't maintain a decent grip on the straps. This was because I wasn't able to wrap them properly around both hands. Straps like these Gillingham straps would have been more effective, so I might look into buying some. From 115lb onwards I used a cross-grip, which isn't ideal but it's still the only way I can handle heavier weights.

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Back squats: 10 reps at each weight, hamstring to calf
105, 135, 145, 150, 155 (7)

Bugger! I was aiming to replicate Paul's reps, but scaled to roughly 80% of his weight. I was doing fine until the last round and I couldn't manage the full 10 reps. However, this wasn't due to a lack of strength; I felt dizzy coming up from the seventh squat, so I stood for a few seconds trying to get myself together, but I thought I was going to topple over from the dizziness. I think I pissed off some other gym members with all my grunting!

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I had planned on doing a lunge routine - both dumbbell and air lunges - but when I tried a few to warm up I could feel a twinge of pain in my left hip, so I decided not to risk it. I didn't feel a thing during either the front or back squats routines, though. In the end, I just went with a quick hang squat clean routine.

20 x hang squat cleans @ 95; full rom
Time = 4:25

The results in the previous few Mondays have been disappointing, but they were all upper body. I think I overdid the upper body exercises because of my dodgy hip, so today's almost totally leg day was a good idea. I did pretty well, so I'm pleased with the outcome.

Full body

Personal training with Paul

Military press 3, 3, 3, 3, 3
75, 80, 85, 85 (F), 80

My shoulders felt so exhausted from the past week's activities, which, I think, is why I didn't do as well as expected with this. This routine seemed to loosen me up, though.

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Neutral grip pull-ups - 5 x max
13, 10, 8, 7, 9

Recently I've found that slow, controlled movements for pull-ups allows me to do more reps, rather than racing through them as quickly as possible. The control also prevents me from kipping.

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Amrap 15:
5 hang squat cleans @ 105
20 push-ups
Score: 5 rounds (12:18); 6 rounds (14:45)

This would have been better if I'd got my form right in the second round (the first round was unbroken). When my feet landed as I was powering up with the bar, I had too much weight in my toes - rather than my heels - which left me off balance for the front squat. I knew what I was doing wrong, but a temporary lack of concentration meant I repeated the mistake a couple of times. Once I got this right the reps were much smoother and the challenge came from moving the weight, not getting the technique correct.



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Rowing test: 30 second intervals
165m, 158m, 150m

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Jeez - if I felt tired before today's workout, I know I'm going to be a lot worse tomorrow! When I'd finished, anything that wasn't hurting felt numb. My shoulders and arms were already toast; now I can add my legs and butt to the list.

I was so hungry when I got home, I scarfed a 100% peanut butter and banana sandwich on whole wheat in about 5 minutes.

Full body: Heavy weight

This is slightly adapted from one of Paul's routines.

Dumbbell bench press 3, 3, 3, 3, 3, 3
50s, 52s, 55s, 60s, 60s, 65s (F)

I could barely lift the 65s off my chest. I dropped them to the ground and picked up the 60s again - which I'd kept close by in case of failure - but I could barely move those, either.

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Back squats 10, 10, 10, 10, 10 - 4 risers
135, 155, 160, 165 (8), 165 (7)

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Cable row 8, 8, 8, 8
110, 120, 120, 130, 140 (6)

Yes, I know that's 5 sets, not 4! I accidentally did 2 rounds at 120lb, so I did an extra set at 140 at the end.

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Squat clean into thruster 3, 3, 3, 3
75, 80, 85, 95 (1), 95 (2.5)

Again, kind of an extra set at the end. During the second rep of the fourth set I lost my balance at the bottom of the front squat and dropped the barbell to the ground (with a very loud clatter). I rested a minute then tried again. In the third rep of the last set, I just managed to get the bar above my head, but didn't lock out my right arm, so I only counted this as a half rep.

As hard as I tried, I couldn't get the bar to land/rest on my shoulders, so my elbows weren't up as high as they should be. I was fine in my warm-up set with an empty bar, but as soon as I added weight the bar rested just below my shoulders.

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75 x push-ups
These took 3:21, breaking down as follows: 30, 10, 10, 10, 8, 4, 3.

Full body

Today was scheduled to be a leg day, but I enjoyed yesterday's mixed-up session so I tried another one today, with quite a few compound movements. It's not that I've been getting in a rut with my training, but trying a different schedule this week is a way of avoiding boredom before it happens.

Lunges @ 115; 5 x max reps
7, 6, 6, 6, 6

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Thrusters 3, 3, 3, 3, 3 (4 risers)
75, 85, 95, 100, 105 (2)

It may not look like much, but I think 105lb is the heaviest I've done thrusters. My version of Fran uses 95lb.

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5 RFT:
8 hang squat cleans @ 95 (4 risers)
8 bent over rows @ 95

Time = 12:43

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Supersets - max reps of dips/inverted rows (parallettes)
10/10, 8/8, 6,7

Olympic lifting and conditioning

Felt really crappy from the moment I woke up today. My sinuses are blocked up, my head is throbbing really badly, and I feel pretty nauseous. This is the worse my sinusitis has been for years; perhaps it's something to do with the weather. Consequently, I actually felt quite sick while I was training today, even though I took a decongestant. Not that that's an excuse for my performance - I think I did quite well regardless, but I didn't enjoy my workout as much as usual.

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Hang cleans 5 x 5 @ 120
(and yes, I double-checked the bar)
Warm-up: 5 reps @ 95
3, 4, 4, 4, 3 = 18

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For time:
30 x hang squat cleans @ 95 (to 4 risers)
40 x deadlifts @ 145
50 x dumbbell snatches @ 45
(25 per arm; finish left side before starting the right)

Time = 18:15

I knocked nearly 8 minutes off my PR, even though the routine was a little bit more challenging this time. In March I did the hang squat cleans to 5 risers, not 4. Also, when I did the snatches before I switched to my right arm when my left got tired, then back again. This was so I kept moving the whole time. Today, I didn't start with my right side until I'd completed all 25 reps with my left. A big improvement, so very pleased with this.

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Cycle 1 mile (4 laps) @ 10
50 box jumps @ 24"
Cycle 1 mile (4 laps) @ 10

Time = 13:44

I haven't done this for a while. Last time I cycled at resistance 8, so this was definitely a bit tougher. I took quite a long break between the first cycle and the box jumps because my legs were so fatigued. However, I think the slower time was more to do with my calves cramping up at the start of the box jumps. Plus, I ran out of energy and nearly knocked over the steps with my 18th box jump. I took a break, partly because my body needed it, but also to get back my concentration. A little disappointing, but I gave it everything today.

Olympic Lifting/Conditioning

My shoulder's still a little dodgy, so I didn't punish it too much today. Also, I woke up at 4:15am and couldn't get back to sleep! For some ridiculous reason I kept thinking about some of my favourite TV shows that got cancelled ("Human Target" and "Lie To Me"). Dumb reason for insomnia!

Hang cleans 5 x 5 @ 115
4, 3, 3, 4, 3 = 17

3 reps less than last week. There's something about doing hang cleans in the cage that I find off-putting. I never hit as many reps as when I do them at the squat rack, which was already being used today. Oh, well...

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Deadlifts 3, 3, 3, 3, 3
175, 195, 210, 220, 230 (2)

All of these were done using the wrist straps, which make a tremendous difference to how comfortable my grip feels. Last week I PRed with 1 rep at 220 without the straps. This week's performance was much better.

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For time:
20 x squats
20 x burpee box jumps
20 x chest to floor push-ups
15 x burpee box jumps
20 x tuck jumps
10 x burpee box jumps
20 x jump lunges (per leg)
5 x burpee box jumps
20 x squats

Time =  11:20

That's nearly 3 minutes quicker than the last time I did this routine way back in January, and that time I did them at the start of my workout. However, Liliana pointed out I was doing the burpee box jumps incorrectly. I did a burpee, then a box jump, so 2 separate movements. She suggested I should be going straight from the ground to a jumping position, but I'm pretty sure I did this as 2 movements in January, too, simply because I don't/can't lift my legs 24" high when I do a burpee.

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Incline bench curls @ 20s
12, 8, 6

Conditioning a.k.a. I Hate Kettlebells

Personal training with Paul

Row intervals:
500m - 1:54
400m - 1:44 (3:36)
300m - 1:18 (4:54)
200m - 0:48 (5:42)
100m - 0:18 (6:00)
500m - 2:13 (8:13) Compare

This was the first time I've ever had cramp in my left butt cheek. Plus my lower lip went numb! Hope that's not the sign of a heart attack...

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3 RFT:
10 x hang squat cleans @35s
10 x renegade rows @35s (each side counts as 1 rep)
10 x thrusters @ 35s

Time = 13:51

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3 RFT:
10 x burpees
16 alternating kettlebell swings @ 20kg (8 per arm)

Time = 7:56

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I must have scraped my knee earlier in the week at the gym, either from vigorous push-ups or deadlifts. The renegade rows and burpees today opened up the bruise and I ended up depositing plenty of blood on the carpet (I left it as a warning to others). Sympathetic as ever, Paul asked if I could do the burpees on the mat rather than the carpet because it's easier to clean up the blood.

Olympic Lifting/Conditioning

Hang clean 3, 3, 3, 3, 3
105, 110, 115, 120 (2), 125 (F)

Still disappointed with my lack of progress with cleans. Perhaps it's a failure of technique, rather than a lack of strength.

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For time:
30 x hang squat cleans @ 95 (to 4 risers)
40 x deadlifts @ 145
50 x dumbbell snatches @ 45 (25 per arm)

Time = 26:10

Bloody hell, this hurt more than I expected. I made up this routine, although the individual movements are obviously familiar. I did the hang squat cleans properly this time, starting my squats while the bar was moving up to my chest. 

I had planned to do 135lb deadlifts, which would have meant adding two 10lb plates to each side of the same bar I was using for hang squat cleans. However, all the 10s were being used so I had to quickly adapt and used one 25lb extra on each side instead. This was probably a better weight, anyway, as it was a bit more of a challenge. I consistently broke down the 40 reps into sets of five.

With the snatches I kept switching arms as they got tired, so four reps with my left and then four with my right. By the time I got to about eight reps I wished I'd chosen a lighter weight! 

This was a tough but fun workout and, I think, the first time I've made up my own rft routine. I usually repeat something I've done before or copy one of Paul's. No-one to blame but myself!

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100 x sit-ups