8pm class with coach Noah. After some DROMs and intros, we got right into the standardized warmups. Today was WU2:
- 5 Muscle Up transitions (low rings)
- 10 GHD Situps
- 10 GHD Hip Extensions
- 10 One Legged Squats (alternating legs)
Repeat 3x, then spent some time on Starrett’s pre-squat hip openers.
Squats:
- 5 x 205lb
- 5 x 240lb
- 9 x 270lb*
Everything felt great today. Those hip openers really helped because I was feeling like crud before class and wasn’t anticipating a strong showing. On my rep-out, the first 5 were actually pretty rough but then I got in a groove and banged out the last 4.
WOD:
- 50 DB Squat Cleans (40lb), using a 45 sec work / 15 sec rest interval
Time: 4:24. Exactly one minute faster than when I did this last year. Got 14 in the first round and kept chugging along. I did full squat cleans (touched the floor at the bottom of every rep) even though they were Rxed as hang squat cleans. Felt good.
Did a short version of Nick’s rowing warmup today and then some group DROMs and the lovely pre-squat hip opener that I’ve been doing every day.
Squat:
- 5 x 235lb
- 3 x 265lb
- 4 x 295lb*
The rep-out felt pretty weak today. I actually failed on the 5th rep and had to bail, so I know there wasn’t any more in the tank.
DB Fran - 21, 15, 9:
Time: 4:10. Got the first sets unbroken and then had to partition the second 8/7. Last set of pullups was also partitioned 6/3. Too much rest. Should’ve been around 3:30, I think.
Kicked things off with some good old fashioned rope skipping before some basic DROMs. Then competition warmup 2:
- 5 Muscle Up transitions (low rings)
- 10 GHD Situps
- 10 GHD Hip Extensions
- 10 One Legged Squats (alternating legs)
Repeat 3x. Only hit the MUs in the last round (no time)
Deadlifts:
- 3 x 300lb
- 3 x 345lb
- 1 x 390lb
- 3 x 375lb
Got called for back rounding after the first rep of my heavy set, so I knocked the weight down and focused on form. Gotta keep those damn shoulders locked and tight once I start the pull. Then a dreaded WOD came up.
Death by Burpees:
With a continuously running clock do one burped the first minute, two burpees the second minute, three burpees the third minute…continuing as long as you are able.
My score: 14 rounds + 10. We had a 20 min cap on this one, so I started over at 0 after the set of 15 and then went all out on the last minute (20 reps). Looks like I was damn close to my score from the last time I did this a couple of years ago. I’m going to do this again after I complete my 30 day paleo challenge and see if the numbers improve.
With the 8pmers at the gym tonight. Warmed up with some DROMS and a run around the block, followed by warmup 1:
- 15 sec L-sit (rings)
- 10 Muscle Snatch to OHS (2 sec pause at bottom, pvc)
- 10 Games-standard Pushups
- 5 Strict pullups to 10 Kipping pullups
Repeat 2x (this got cut short)
Squat:
- 3 x 215lb
- 3 x 250lb
- 7 x 280lb*
The last set was a rep-out. It felt alright. I could have battled out another rep or two but it didn’t seem worth it.
WOD - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
Time: 3:31. No real rest in there, I just tried to keep a steady, safe pace on the DLs so I wouldn’t throw my back out of whack. Happy with my overall positioning, though I did get soft a few times.
Just me and coach Nick at the 6am today. We scrappd the standardized warmups in favor of Nick’s erg warmup: start rowing at 3:00/500m pace; at 300m increase the intensity to 2:50/500m pace; at 600m go to 2:40/500m pace until 900m; and so on and so forth until you get to 2:00/500m pace. The first few 300s felt excruciatingly slow, but they were great for getting really detailed feedback on my form from Nick. I need to focus on pulling with my arms as soon as my heels touch, keep my back position throughout the catch, and keep everything nice and smooth. I also bumped my feet down to the ‘4’ notch and Nick suggested maybe even trying a 5 to get a better angle.
Press:
- 5 x 100lb
- 5 x 120lb
- 7 x 135lb*
This was my first press exposure for the Wendler cycle, so I’m using an estimated 1RM of 175 to calculate my numbers. Disappointed with only 7 on the rep out, but I really haven’t been pressing much.
WOD:
- 10 One Arm DB Hang Clean and Push Press/arm (40lb)
- 30 DB Swings (40lb)
Repeat 5x
Time: 12:12. Really, really slow. Not sure if I went too heavy on the weight or if it was just an off day. Limiting factor on this one was my GD grip.
Cooled down with the opposite of the rowing warmup: start rowing at 2:00/500m pace; at 300m decrease the intensity to 2:10/500m pace; at 600m go to 2:20/500m pace until 900m; and so on and so forth. I got 1500m in before I had to split.
Good morning with the 6am crew today. Started with DROMS and warmup 2:
- 5 Muscle Up transitions (low rings)
- 10 GHD Situps
- 10 GHD Hip Extensions
- 10 One Legged Squats (alternating legs)
Repeat 3x. Got everything but the last set of OLS.
Squats:
- 5 x 200lb
- 5 x 235lb
- 9 x 265lb*
Since I hit all my reps for the last 3 weeks, I upped my estimated max 10lb to 345 and recalculated my work sets based on that. Felt pretty good. Was gunning for 10 on my rep out (which is what I got last time with 255).
WOD:
- Power Cleans (185lb) x 20 sec (4, 4, 4, 4, 4, 4, 4, 4)
Repeat 8x, resting 40 sec between rounds.
Score: 32. This felt like the right weight - it was heavy but I was able to keep moving in every set. Can’t imagine getting more than 4 reps unless I controlled the weight down each time (I just dropped it). My collarbone took a real beating, honey.
Quick DROMS and right into warmup 1 today:
- 15 sec L-sit (rings)
- 10 Muscle Snatch to OHS (2 sec pause at bottom, 45lb)
- 10 Games-standard Pushups
- 5 Strict pullups to 10 Kipping pullups
Repeat 3x (ran out of time on the OHS in round 3)
Deadlift:
- 5 x 315lb
- 3 x 360lb
- 3 x 1 x 400lb
We did three singles for our heaviest set in lieu of the rep-out. Everything felt good today.
WOD:
- 50 Double Unders
- 40 Squats
- 30 Situps
Repeat 3x
Time: 6:54. I moved pretty steadily through this one, only had a couple of trip ups on the DUs when my rope hit the cage (it was crowded) and only took 2 short breaks on the last set of squats, which ate me up.
Squat day, baby! Started with some light foam rolling and then right into warmup 2:
- 5 Muscle Up transitions (low rings)
- 10 GHD Situps
- 10 GHD Hip Extensions
- 10 One Legged Squats (alternating legs)
Repeat 3x.
Squats:
- 5 x 225lb
- 3 x 255lb
- 7 x 285lb*
Last set was a rep-out. I gave up on the prescribed warmup sets (too much math) and just did 2 sets with the empty bar, then 135, and 185. Nice round numbers. Squats felt really good today. Maybe I should’ve fought for another rep or two on the last set, but it felt solid.
Partner Chipper WOD:
- 75 Shoulder-to-overhead (165lb)
- 100 Power Cleans (165lb)
- 125 Pushups
Time: 15:30. Worked with Allen and Isaac and ended up not quite pulling (pushing?) my share of the weight. The first few sets of the push jerk were 5 reps, as planned, the last few were 3 reps. Power cleans were strong - hit sets of 5 throughout and then a set of 10 to close it out. Pushups were 20, 10, 5.
Hit my first deadlift exposure for this Wender cycle. Competition warmup 2 for the first time:
- 5 Muscle Up transitions (low rings)
- 10 GHD Situps
- 10 GHD Hip Extensions
- 10 One Legged Squats (alternating legs)
Repeat 3x. Got everything but the last set of OLS.
Deadlift:
- 5 x 135lb
- 5 x 225lb
- 3 x 275lb
- 5 x 295lb
- 5 x 335lb
- 3 x 380lb
We’re not doing rep-outs on deadlifts for this Wendler cycle. Glad I got paired with coach Fox for this since I had a trained eye on my form throughout. My position felt really good today and I liked deadlifting in my weightlifting shoes for the first time.
WOD:
- Wall Ball (30lb) x 1 min (24, 16, 18)
- Box Jumps (24”) x 1 min (24, 28, 18)
Repeat 3x, resting 1 min between rounds.
Score: 128. This was scaled up from the Rxed 20lb/20” and it really took its toll. I don’t cycle 24” box jumps that well (got in the groove on round 2 for a bit though) and I felt the extra 10lbs on those wall balls, I’ll tell you what.
New warmups, y’all! These even have modifications geared toward more competitive athletes. Warmup 1 for the first time:
- 15 sec L-sit (rings)
- 10 Muscle Snatch to OHS (2 sec pause at bottom) with PVC
- 10 Games-standard Pushups
- 5 Strict pullups to 10 Toes-to-bar
Repeat 3x 2x. Started late and ran out of time. Not sure about going right from those TTB to the L-sits - might make more sense to try kipping pullups on top of strict pullups. I should have used an empty barbell instead of a PVC too.
Squats:
- 5 x 120lb
- 5 x 150lb
- 3 x 180lb
- 3 x 210lb
- 3 x 240lb
- 8 x 270lb*
First three sets were warmup sets. Second Wendler squat exposure. Felt pretty good today. Then onto the WOD.
12 min AMRAP, resting 1:07 between sets:
- 3 Man-Makers (35lb)
- 5 Box Jumps
- 7 Ball Slams (30lb)
Score: 6 rounds. The first round took me 1:07, so I used that as my rest throughout. Finished subsequent rounds in 1:00, so I should have just made it easier on myself and rested 1 min. Really liked this since it was short, explosive, and with built in rest so I could go max intensity each round.
Today was the first day of the new Wendler 5/3/1 squat cycle, which is exciting. Started with warmup 1:
- 20 Hollow rocks
- 15 Squats
- 10 Pushups
- 10 Strict pullups
Repeat 3x
Squats:
- 5 x 120lb
- 5 x 155lb
- 3 x 185lb
- 5 x 195lb
- 5 x 225lb
- 10 x 255lb*
First three sets were warmup sets. All numbers were calculated using a handy 5/3/1 iphone app and based off of a 335lb 1RM (which is the heaviest I’ve squatted recently). That last set is a rep-out. I was shooting for more reps, but it felt heavy today. Then onto the WOD.
8 min AMRAP:
- 10 Pushups
- 15 Pullups
- 20 KB Swings (53lb)
Score: 3 rounds + 15 pullups. The pullup / KB swing combo always wears on my hands so I put the brakes on a bit to make sure I didn’t rip anything. Still a tough little workout.
