Strength Every 2 minutes for 12 min:
(1 Front SQ; 1+1/4 FSQ; 1 FSQ)
95, 115, 135, 155, 185, 205 lbs
WOD
7 rounds for time:
7 power cleans
7 barbell thrusters
7 bar-facing burpees
Time = 12:17 (used only 75 lbs, but I am not great at thrusters)
Notes: These types of workouts really illustrate how important form and efficiency are. I can power through because I’m relatively strong and in shape, but compared to others who are crisp and efficient with thrusters I’m really burning through energy. The Rx weight for men on this was 95 lbs, but until I get better at thrusters I can’t do 49 of those in a heavily fatigued state.
Tomorrow I’m taking a “Breath and mobility” workshop for 2 hours. Hopefully it’ll be useful.
8-10 am Mobility and breath workshop. Pretty useful, with some fairly intense stretches. It’s the “knees over toes” philosophy, which was new to me.
2 pm
300 push ups
120 pull ups
Notes: Just getting some useful work in. I’m geeking out a bit on the crossfit workouts. I ordered actual training shoes, knee sleeves, and wrist wraps. I’m getting beat up from the work, but also it’s a nice excuse to get some new gear.
12 rounds “Sally”
5 pull ups, 10 push ups 15 squats
(did 2 as a warm up, then 10 with a 30# vest)
2 miles on Airdyne with vest
Notes: I was going to get some olympic lifting practice in, but the gym was closed and the dude with the keys wasn’t around. I’m planning on the Murph a week from Monday, so trying to get back into this type of workout.
In this case, I did a mile before the circuit and a mile after. Usually, I would do:
1 mile AD
20 pull ups
40 push ups
60 squats
Repeat a total of 5x, wearing a 30# vest
Anything to mentally break up the work and keep it interested. I’m doing the “Murph” race on Monday, which is a 20# vest, 1 mile run, 100-200-300 pull ups push ups squats, 1 mile run. I’m aiming for a sub-40 min time.
Notes: Was a bit too easy because I stay light on the OLY lifts due to crappy form. Worked up to 135 lbs. I have a hard time getting my “elbows up” in the finish position of the clean, limiting the amount I can do. Will get in some solid mobility work later today.
For time (wearing a 20# vest)
100 pull ups
100 push ups
100 sit ups
100 squats Time = 12:45 (best of the day, so far)
3x10x70 lbs DB rows
3x10 back raises
Notes: This WOD is essentially what I’ve been doing in my garage for the last several months, so it’s no surprise I cruised through it. I did it like this:
5 pull ups
20 push ups
5 pull ups
20 sit ups
5 pull ups
20 squats
5 pull ups
(Repeat 5x through)
Strength circuit:
Trap Bar DL: 4x5x290 lbs
OHP: 4x5x115 lbs
Weighted pull ups: 5x4x(BW+18 kg)
Accessories:
Barbell curls: 3x10x95 lbs
Lat raises: 3x10x20 lb DBs
1 mile Airdyne
Notes: Playing soccer in a few hours, but needed to get in some strength work for the week. I’m surprised how easily the weight is moving, since I’ve really minimized the strength work and replaced it with metcon-style workouts in crossfit.
So, after my strength work and soccer yesterday, a looked at the day’s plan and WOD at the gym I was planning on going to.
I saw:
work up to 8RM on back squat.
For time: 21, 15, 9: DL’s at 225 lbs and hand stand push ups.
So fun! Would have loved this, but I’m not as crazy as some of you and knew it was best to not have relatively heavy loads/volume of DLing on consecutive days. Also, I just got a box of stuff I ordered from Rogue (shoes, knee sleeves, and other stuff) I was excited to use. Alas, I did the following in the morning:
45 min walk
30 min yoga
I’ll come back strong tomorrow. Also, I have the Murph race on Monday and I want to put in a strong showing.
20 minute AMRAP of:
50 calories rowing
40 toes to bar
30 burpees and jump over box
11 am
40 ABCs (22 kg bells)
100 KB swings (36 kg bell)
Notes: The first workout was a “partner” workout at a crossfit class. Saturdays are pretty toned down, and with Murph approaching this one was really tame. You only worked while your partner rested, so it was really only 10 minutes of work during the session (please some warm up work). Needed a bit more, so get in some ABCs and swings while my sons lifted in the garage.
Interesting that Tanner Shuck, on his thread, suggested that for someone my age I drop the KB, weight vest, and crossfit and focus on barbell strength with conditioning on my off days (which is what I have done for years and years). The rationale was that, at my age, the volume of weight vest work and KB work would leave me beat up, and that crossfit is too scattershot to progress. I have found the opposite (in line with Jim Wendler’s recent dive into weight vest circuits): I feel much fresher and better doing this compared to heavy barbell work. Certainly I will cycle back to strength focused blocks, but for now I’m all in on the hard strength and conditioning.
We’re capable of so much more than we are told. I, too, have seen results skyrocket when I combined strength and conditioning, and pushed myself while in a fatigued state. In fact, you, me and many others on here are proof of what this type of training can do for someone.
Went to an olympic lifting class today. Kept it really light in preparation for tomorrow’s Murph and also to work on form/technique. I’m having fun learning these, and have made good progress but have a long way to go. Here’s what the coach had us do:
A. 5x(2 snatch grip BTN push press, followed by 2 overhead squats)
B. 5x(3 power cleans)
C. 4x(2 snatch grip dead lifts, followed by 2 snatch grip high pulls)
D. 4x(10 strict presses, 10 ring rows)
Notes: That’s it for today’s work. I should be well rested for the race tomorrow. Gonna eat lots of tacos this afternoon as fuel, and, well, because I love tacos.
Got some new gear from Rogue last week. NoBull training shoes, Bear Komplex grips, wrist wraps, and knee sleeves. Gotta look the part! But, in reality, they really do make a difference. My grip was getting torn up, I was wearing casual adidas sneakers, and my wrists were feeling it from the olympic lifts. I don’t have any knee problems (knock on wood) but heard knee sleeves also help prevent them from popping up. We’ll see…
I almost wanted to post my time on that string but thought better of it. I know he means well but my results and many others here paint a different picture.
Absolutely not doibting his intentions or results. I just found the interaction entertaining.
Antiquity: my trainings going really well, and i’m doing lots of awesome stuff, but i’d like a bit of guidance on this small part of my training please.
Coach: I don’t like any of that, stop doing literally all of it and start on Starting Strength style programming. You can still play soccer, but you are pretty old so have you considered “walking soccer”?