Kung Fu class
Got in late, so jumped right into some technique work with the crew. We drilled some hand techniques and then paired off and worked em with partners. Didn’t have time to stick around afterwards. Alors.
All posts tagged "si4"
CFSB Day 48
Starting the new movement cycle with the first snatch exposure today. Warmed up with the foam roller and pvc pipe to get the shoulders ready and to practice the form. Then, to work:
3-Position Snatch (Complex of High Hang Snatch/Hang Snatch/Snatch):
- 1 x 75lb
- 1 x 95lb
- 1 x 115lb
- 1 x 125lb *FAIL * (HHS)
- 1 x 125lb
- 1 x 125lb *FAIL * (HS)
Snatch Balance:
- 1 x 125lb
- 1 x 135lb
- 1 x 145lb
- 1 x 155lb
- 1 x 165lb
The high hang snatch was the toughest part of the complex, but I just need to move the bar faster. Snatch balance is tricky because the weight is light enough to press it up, so I really need to try to keep tension under the bar and to DROP into the bottom position. Need lots of practice here.
CFSB Day 42
Quick warmup on the jump rope this morning - mixing singles and double unders. Then Shane took me through the OHS warmup to get ready for a 1RM.
Overhead Squats:
- 1 x 180lb
- 1 x 185lb
- 1 x 190lb (PR)
- 1 x 195lb *FAIL*
- 1 x 195lb *FAIL*
- 1 x 195lb *FAIL*
- 3 x 125lb
My 1RM is over my bodyweight (I weighed in at 183lb this morning), which feels good. I was most concerned about getting the weight overhead to start and ended up battling too much on the sets of 195 to get really steady. Did the last set in someone’s O-lifting shoes to see how it felt and it felt really solid - much more stable than barefoot lifting.
Finished with a Tabata row, which feels kinda pointless to me. My lowest round was 7 cals, but I never felt like I was going all out in any interval.
Kung Fu class
I’m feeling kinda beat up from poor sleep the past few nights, so I didn’t go too crazy in class tonight. Led the guys through a warmup and some stance/forearm training before we got into forms. I didn’t get much dedicated work for myself and just ended up instructing.
CFSB Day 32
Warmed up with 3 min on the rower, medium intensity, 813m. Then we did some hip and hamstring stretching and got ready for the second deadlift exposure of the month. Rx was 1 rep of the max weight used last time every minute, on the minute for 12 min. Since my back was feeling crumby from carrying Ms. Chubalub around all day yesterday, I kept the weight light (135lb) and tripled the volume (3 reps every minute). Then onto today’s WOD.
Partner Angie:
- 100 Pull Ups
- 100 Push Ups
- 100 Sit Ups
- 100 Squats
Time: 9:13. Got partnered up with Frank on this one, which basically made us the dream team. Only one partner can work at a time, so we split the reps right down the middle. I partitioned like this: 15, 15, 10, 10 / 25, 15, 10 / 30, 20 / 30, 20. Felt good.
Snowpocolypse Dig Out
Apparently I live on the windiest street in NYC. That means when we get hit with 20 inches of snow, the buildings across the street get a light dusting and I get 10 foot drifts blocking in my front door. After digging it all out, I felt like I didn’t really need to get to crossfit today.
Interval Challenge
Snuck in a quick outdoor workout at Washington Park before the snowpocolypse. Modified the Interval Challenge to work with the space I had:
- 6 Burpees
- 12 Pushups
- 18 Bodyweight Squats
- 100m Run
Repeat 8x
Total time: 16:03. Quite slow. Not sure if it was the freezing cold or all the xmas cookies, but this wasn’t pretty.
CFSB Day 23
Alternate title: all I want for xmas is a muscle-up.
Oddly enough, I was the only person in class at 6am on xmas eve so I got to do whatever I wanted. After a quick 500m row (23 s/m) in 1:45, we got right to work on muscle-up stuff. We tried a few of the standard partner-assisted drills and a few solo attempts but nothing was working for me until Dave had me kip into it. Once I figured that out I was able to get a few ugly ones and then three pretty ones. After that Dave also helped me streamline my kipping pullup and helped me get my hips moving my thrusters more (so it’s less of a press and more ballistic). Look out Fran, I’m coming for you.
CFSB Day 15
Kicked things off with some light stretching and a broad jump/situp warmup. I opted to make up the heavy squat day that I missed earlier in the week. A few hip opening drills, some warmup sets, then heavy squats:
Back Squats
- 1 x 295lb
- 1 x 315lb *FAIL*
- 1 x 315lb *FAIL*
- 1 x 305lb *FAIL*
- 3 x 5 x 225lb
Total shitshow. My rhythm, timing, and positioning were all off today. I did some back-off sets with 225 to get a better feel for it. I’m going to try this again next week. Finished with some rowing:
- Tabata row (1060m total distance)
This was pretty tough, but not in the way I’m used to with Tabata. It’s hard to hit a max effort row over 20 second intervals because the stroke rate doesn’t necessarily go up, you just need to pull harder. I kept a light, slow row during the rest intervals to avoid having to start from scratch on every work set.
Weigh-in: 180lb
CFSB Day 9
Very quick, low-intensity warmup today of 15 pulls on the erg, 10 thrusters, 5 pullups to get ready for another benchmark workout.
Jackie:
- Row 1000m
- 50 Thrusters (45lbs)
- 30 Pullups
Total time: 7:44. Meh. First time doing this WOD, so I didn’t really know what to expect. 1000m was the furthest I’ve ever rowed at once and I think I paced myself pretty well - between 1:45 and 1:50 throughout. I missed my exact split, but moved on to the thrusters at around 3:40. The goal was to hit the thrusters unbroken, but that sure didn’t happen. These were way harder on the gams than I anticipated. I was able to get a decent rhythm going, but had to take a few breaks. Pullups weren’t so bad but could’ve been much quicker. Afterwards spent some time upside down working on handstands.
Weigh-in: 183lb
Ute Crossfit Drop-In
I’m in Utah for a quick business trip so I paid a visit to Ute Crossfit, where my buddy Rob works out. We ran through a quick warmup of rope skipping, box step ups, hang power cleans with a bar, and mountain climbers. Today’s WOD:
- 5 Power cleans (135lb)
- 10 Pullups
- 10 Power cleans (135lb)
- 20 Pullups
- 10 Power cleans (135lb)
- 20 Pullups
- 5 Power cleans (135lb)
- 10 Pullups
Unfortunately, I tweaked my back on the third rep of the first set of power cleans, so I didn’t complete this workout. After stretching it out for a few minutes, I did all of the pullups, but it hurt like hell to try to pull anything from the floor. I will try to make this one up when I’m feeling 100%.
I was able to do the post-WOD work, which was:
- L-hang x 30 sec
- Hollow rocks x 30 sec
Repeat 5x
I’ll lick my wounds tonight and come back strong for tomorrow morning’s workout.
CFSB Day 8
Warmed up with by stretching into the overhead position, some light overhead presses, and then right into the WOD:
- Shoulder to overhead (135lb) - 16, 8, 5, 4
- Row 250m - 51.0, 53.3, 52.6, 52.9
- Pushups - 36, 20, 16, 14
Repeat 4x for max reps / speed
We did this as a partner workout, so one guy worked through the entire circuit with minimal rest while the partner counted reps, then switch. Rest came out to ~3 minutes.
I ended up push jerking the weight for the overhead portion (first time for that), but the drop-off after the first round was steep. Shoulders were fatigued.
Weigh-in: 180lb
CFSB Day 7
Some light rowing and rope skipping to get loose and some mobility work to get even looser. Then I worked some high box jumps to open up the hips. Got up to a 24” box + 6 45lb plates without too much trouble. Since it wasn’t max effort, I cooled off there. My arm still feels like hell but it doesn’t matter since today was another attempt at the 20 rep squat. Did a few light sets to prepare and the loaded the bar:
Squats
- 20 x 215lb *FAIL* (17)
The damn bar started sliding down my back again and I wasn’t able to recover it after rep 17. My legs were feeling fine but apparently my rack position needs work.
Today’s short met-con was 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of this couplet:
- KB Swings (2 pood)
- Situps
Time: 4:25. I’m not used to swinging the kettlebell, so I just need some practice there. The only thing that slowed me down was the transitions here.
Weigh-in: 180lb
CFSB Day 6
Felt like I got hit by a train when I woke up today. Just getting dressed and putting my shoes on was a trial, but I’m glad I made it out to the box. We started with a light rowing/wall ball warmup and did some mobility work on the foam rollers that really helped loosen me up.
The WOD had muscle ups, but since no one in the class had any we just did muscle up practice for a while. I’d never attempted these on the rings and had a hard time putting it together. I had a bad miss that made my left elbow and shoulder feel terrible so I didn’t get one today. I think I get it though and would like to give it a shot when I’m fresh.
I wussed out of the conditioning workout today because it was based on deadlifts and since my lower back and arms were wrecked it didn’t seem wise. I hope I feel better tomorrow in time for some squatting.
Weigh-in: 180lb
