The quest for 100 burpees in 6 minutes continues.
Time: 5:58. Feels good to finally hit this. I tried a different strategy this time. I set my gymboss for 6:00 and decided to take short, measured breaks throughout. I took 5 breaths after my first 25, then partitioned the rest 15, 10, 15, 10, 10, 15. There was one minute on the clock when I got to my last set and I was absolutely not going to miss the mark this time. My motivation for toughing it out was simple - I didn’t want to have to keep doing this!
Previously: 6:42 on 2/23/10; 6:14 on 2/10/10; 6:28 on 2/2/10; 6:14 on 2/24/09; 6:06 on 10/26/08.
Maybe this goal was a bit unambitious, but I hit it today. I think I just needed a few sessions to reinforce good form because the strength was already there. I felt rock solid in my handstand and banged em out.
Testing my 1-rep max for the three major lifts, as per Crossfit’s rules.
- Squat: 335,
355F, 355
- Press: 165,
185F, 175
- Deadlift: 425, 445, 470
Total: 1,000lb. Chuffed.
This was my first time ever failing on the squat and it wasn’t as terrifying as I thought. I had the bars in the squat cage set to just below my bottom position. On my first attempt at 355 I let my core get soft and just lost it. I placed the bar on the bars and ducked out. No big deal. I really focused on keeping my back tight and held in a deep breath for the next attempt and got it up (pretty slowly).
I was surprised at how easy my first attempt on the presses was, so I got a little ahead of myself and tried for 185, which I couldn’t even get off the rack position. 175 was a battle and moved super slow, but I got it and felt pretty good about it.
The deadlifts felt really strong. Maybe I even played it a little too safe, but after I nailed the 445 (and had a monstrous lifter compliment me on my form), I did some quick math and realized that if I went for 470 I’d hit a 1,000lb total. I won’t say it was easy, but I think I could have gone a bit heavier. These were my first 1RM attempts for any of these lifts, so I really didn’t know what to expect, but I’m pleased as punch and will have a better strategy next time around.
Volume day:
- Squat
- Push Press
- Power Clean
- 1 x 3 x 175lb
- 1 x 1 x 185lb
- Weighted Chinups
- 3 x 5 x 110lb *FAIL* (5, 4)
- Dips
Did another burpee/samson stretch warmup today: 3 sets of 15 burpees followed by 15 sec samson stretch on each side. Another rough day. I’m feeling worn out these days, especially on volume day. Squats and push presses went ok, but I was pretty near failure on my last 2 sets of presses. I dropped a 45lb plate on my shin when I was unloading the bar after the presses and it effed up my power cleans. I knew I wasn’t going to be able to do all 6 sets, so I jumped up and tried to hit my goal of 185. It was ugly, but I got it up. The chinups were rough too and I was already sore in the lats for some reason. My tank was empty after that second set so I just went for unweighted dips. Total gym time: 65 mins.
Spreadsheet of my entire program »
Still feeling pretty sore today, so I wasn’t about to attack the Texas Method volume day as scheduled. Instead, I hit the gym with Frank, watched him hit some PRs and did some light squat and deadlift practice. I decided I was due for a PR myself, so I went for a 135lb Overhead Squat and hit it. It’s really not an issue with the weight on the OHS, I just need to keep practicing form and I’ll be able to put up much more weight.
The half way point! Time flies when you’re learning to split snatch. Coach Keith warmed me up with a short pullup/pushup/OHS circuit and then we got to work. Started by learning the pieces of the snatch - the hook grip, dip, shrug, high-pull, and finally the overhead extension with a ‘trap door’ squat. He drilled me on the individual movements and then had me string them together. I need to focus on keeping my weight back and not doing too much work with my arms. Unfortunately, my grip was fried from all the forearm and hand training I did in kung fu the past couple of days, so I could barely hold onto the bar after a while. Out of mercy, Keith had me do a few sets of front squats, since the rack position requires no grip. Started with the bar and worked up to 135 in sets of 5. The weight felt pretty easy, just need to make sure I keep my weight on my heels and my chest and elbows up.
Then we did some clean and snatch practice with a 30lb dumbbell. We worked both the split and power variations of each and progressed into some interesting stuff. Keith had me snatch the weight up, overhead squat down (which required some weird body positioning/rotating), then perform a Sott’s press. Here’s a video of something very similar to the drill.
After that, Keith suggested I finish up with some Turkish Get Up singles. After watching me use the 30lb dumbbell he said “Oh, that’s too light,” and had me work with the empty 45lb barbell. He noted that I looked solid and asked how heavy I can go. I told him that I was working toward 100lb but never tried it. So we kept bumping up the weight on the bar: 55, 65, and 85. Keith said I definitely have a 100lb TGU in me, so we loaded it up, he gave some good tips about keeping the bar directly over my forearm, and I went for it. It went up fairly easy and going down was no problem until the very last step. I need to work on controlling the weight all the way to the floor, but I got it: 100lb TGU!
Today at lunch, I grabbed the scaffolding outside of the deli where I get my samiches (with my right hand) and easily did a one arm chinup. I tried with my left but needed a little hop to get up. Still chuffed.
Heavy strength day.
- Turkish Get Ups
- 5 x 50lb
- 2 x 60lb
- 1 x 70lb (PR - MILESTONE)
- 1 Arm DB Clean and Press (from floor)
- 3 x 75lb
- 3 x 85lb
- 3 x 90lb
- 3 x 95lb
- 1 Arm DB Snatch
- Simple pair, repeat 4x:
- Weighted One Legged Squats (45lb) - 5, 5, 4, 4
- Glute-Ham Raises - 5, 5, 5, 5
- Simple pair, repeat 4x:
- Weighted Pullups - 5 x 90lb, 4 x 90lb, 2 x 135lb, 5 x 90lb
- Weighted Dips - 10 x 45lb, 10 x 45lb, 5 x 90lb, 10 x 45lb
Finisher: 100 Medicine Ball Slams
I was chuffed to hit my goal of performing a turkish get up with 70lb on each side. I suppose my next short-term goal is 85lb (still working towards the ultimate goal of 100lb with both sides). I was also feeling really good and stable on the clean and press and the snatch and I have to chalk that up to all the TGU work I’ve been doing. Gotta keep working it.
