All posts tagged "si7"
Warm up 2:
Repeat 3x
Spent a bit playing with forward rolls from the floor, from standing, and from a handstand. Then got into some OHS prep.
Overhead Squats
The goal was to hit a heavy set of 20 reps. I think this weight was good because it was pretty difficult. My wrists were screaming by the end of the set and I really had to work for the last 3 reps.
Early morning workout to beat the heat on the hottest day of the year.
Warm up 1:
Repeat 3x, subbed strict non-L pullups for a few in each set once I hit failure. I hear we’re going to be doing this warmup a lot, so I’m shooting to complete all as strict unbroken L-pullups in the near future.
Then we spent about 20 minutes practicing handstand kick-ups with partners and held them for progressively longer. By the end I got a few decent unsupported holds in there. Then we hit a few rounds from the previous day’s workout of 5 x 50lb DB windmills, 10 x ring v-outs.
The DB Bear left me so sore that I had to hobble over to the gym this morning. Tried to jog and just couldn’t make my legs work right. We warmed up with a low-intensity Tabata row, then some DROMS. Between my general sluggishness and the humidity, I was cooked before we even got to today’s WOD, which was a doozy.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
15 min time cap. DNF. I finished the round of 3 and got one power clean. On a good day I would have finished this, but today was not a good day. Poor eating + poor sleep = poor recovery. At least my hands didn’t rip.
Oh fuck, it’s the Dumbbell Bear!
Every minute on the minute for 20 minutes:
Used 40lb dumbbells to hit 45% bodyweight. Things fell apart in round 15 and I skipped a few rounds. Completed 17 total rounds I think. Could have been 18. My brain was as fried as my body.
Warmed it up with some DROMS, partner shoulder stretching, then a NFT circuit of 30 sec KB swings, 5 squat salutations, 60 sec plank x 3.
Front Squats:
WOD:
Time: 4:23. Partitioned the pullups 7/7/7, 5/5/5, 3/3/3 to keep from fatiguing too much. All DUs were unbroken except one trip up in set 3.
I tied my PR for front squats, but I really wanted 295. The first attempt was very close, the second was a joke. I need to be more confident with my depth and bounce back up rather than going so low and losing my momentum.
Nice rainy Sunday morning class with Nick. Mobility-based warmup followed by this little ditty that’s pretty close to the interval challenge:
Repeat 4x
Time: 18:13. I got the first 2 rounds of pushups unbroken, then they went downhill. Runs felt slow but the rain was really refreshing.
Friday morning with Shane, which is always a treat. Warmed up with some light rope skipping and then some hollow rock / v-up concoction. Then we grabbed some bars and got ready for today’s lift.
Push Jerks:
WOD:
Time: 7:31. I’m so bad at fucking push jerks. My technique is garbage because I can’t jerk more than I can push press. Too much fatigue from improper form during the WOD, so it was slow.
3 minutes of rowing followed by some always appreciated hip capsule work for today’s warmup.
Deadlifts:
WOD:
AMRAP in 12 minutes
Score: 10 rounds + 2 lunges. This was a good one - very different movements that allowed me to keep chugging at a pretty good clip. The only place I slowed down at all was on the lunges, but I never stopped. All DUs unbroken except for one trip up in round 6.
My deadlifts are still ugly and my back keeps fucking rounding. I can go much heavier, but what’s the point if I’m not doing it right? I need to focus more on keeping my upper lats engaged, which seems to help. Not sure what else I can do here. I really want to go heavy.
Open gym, so I warmed myself up with some jump roping and some light DROMS. Then since I felt like I haven’t done them in 6 years, some OHS.
Overhead Squats:
Then I strapped on a weighted vest and did yesterday’s WOD - 21, 15, 9:
Time: 8:33, though I spent a good chunk of that time fiddling with the damn vest. It unvelcroed during my first set of pullups and never felt right after that. Having the vest flop to my sides during the burpees made this even slower going than it should have been. I’d like to try this again with a properly attached vest.
Early morning class on a rest day during back-off week, so I decided to make up Helen from earlier in the week.
Helen:
Repeat 3x
Time: 9:16. Felt slow as hell during those runs, so it’s no surprise that I’m disappointed with my time. It’s a few seconds faster than the last time I did this, but I should be finishing under 8:30. Need more running and conditioning.
Back in the gym on a hot, hot day for a back-off week WOD:
Repeat 5x, NFT
Even though this was a not-for-time back-off week workout, the sweat was flowing. If it was this hot at 6am, I can imagine having to do this later in the day.
Nice little warmup of 270m run / overhead band stretch / third world squat x 3, then some light OHS prep:
Repeat 4x
Time: 17:35. Oof. This shouldn’t have taken more than 15 minutes, but it’s a grip scorcher so I had to keep stretching out my wrists during breaks. Way too much rest.
Warmed up with the group class, which included some wrist prep, hamstring stretching, and some hip opening. Then I went for yesterday’s squats:
Back Squats
These felt heavy. I only had a set of eyes on my depth for the first set, but it was legit. Still struggling to hit the proper depth for each rep. No time for the accessory WOD, but I’ll make up for it at kung fu tonight.
Back in the box at 6am today for lots of hip DROMS and some kettlebell madness.
Repeat 10x, resting 1 min between sets.
We had 1 minute to complete all 30 reps for each interval. The penalty for missed reps (anything under 30) was 10m of rowing for each rep at the end of the workout. No one in the 6am class rowed. I did all the swings 1 handed, with my right hand only because my left wrist was being a bitch again. I don’t know why I can do pullups, deadlifts, dips, etc, but light KB swings feel like hell.
Life keeps preventing me from getting to the box, so I had to head to the 5th Ave Gym after hours tonight to makeup the squat exposure:
Back Squats
First two sets felt like warm gravy, but the third set was tough stuff. Rested about 5 min between sets, which was more than enough. Then couldn’t find a spot for a conditioning workout, so I did some more lifting:
1-Arm DB Snatches
Weighted Chinups
