10 Clean and jerks, every 1:30. Light, technique work: 95 lbs.
WOD. 10 rounds for time:
7 thrusters, 75 lbs
5 bar-facing-burpees
60 single unders, jump rope Time - 13:58
Notes: The Rx was 95 lbs for the thrusters, but I would not have been able to do that in the 15 minute time cap. Also, 75 lbs was plenty being my 4th CF day in a row and hitting the road for a long weekend at a lake cabin. Happy with my effort on the WOD.
For cleans and jerks: Overall I’m light years ahead of where I was, and can do passible full-on cleans (from the floor and catch into a deep squat), but… I still have too many “off” reps where I’m focusing on one thing and end up screwing up something else, like the catch. And I really still need to work on hip extension so I can start moving up the weights. I really can’t do more than 135 lbs at this point with any semblance of form, and that’s quite hard for me to catch correctly. Wrist mobility is another weaker point for me. Okay, enough with self-critiquing.
10 hill sprints, 60y each
300 push ups
300 sit ups
Notes: As usual on vacation, up before the others. Had no plan and have no access to anything, so it was either something like this or burpees. Always choose “other” when burpees is the next option. Hitting the lake in a couple of hours.
Update: Got COVID while in Tahoe from a family member we shared a house with. Took Monday and Tuesday off, and I’m back at it today. Never felt horrible, but certainly not training-ready the last couple of days. Gotta quarantine and work from home the rest of the week.
Back to training:
8:15 am in garage, a Krypteia Redux-inspired workout:
Main strength work:
OHP 5’ PRO: 55, 65, 80, 95, 105, 117.5 lbs
Front Squat 5’s PRO: 80, 95, 115, 135, 145, 175 lbs
S/S with 50 pull ups
Circuit, starting a round every 3 minutes.
Front squat, 5 reps @135 lbs
Double KB presses, 10 reps @22 kg bells
TB shrugs, 12 reps @200 lbs
Notes: Felt pretty good, considering. Back to normal Surge dosing (1 serving before, 1 during), and got in a 1.2 mile walk before starting.
Warm up
Agile 8 3 rounds:
1 minute Airdyne
60y farmer’s walk with 22 kg bells
5 ring pull ups
Strength:
Clean high pulls from the floor, 5’s PRO: 80, 95, 115, 135, 155, 175 lbs
Weighted ring dips, 6’s PRO: BW, +16 kg, +18 kg, +22 kg, +28 kg, +36 kg
S/S with 60 inverted ring dips
Circuit, starting a round every 3 minutes:
Clean grip high pulls from the hang, 5 reps @135 lbs
Weighted ring dips, 10 reps w/ +22 kg
Ab roll outs, 10 reps
Notes: COVID is a strange thing. Felt good Wednesday and got a strength workout in. Yesterday I was totally fatigued and just got in a couple of neighborhood walks. Today I feel pretty good and got this in. I hope I’m on the upswing and can get some activity in this weekend.
C. Lat raise drop set, 22 reps each: 15 lb DBs,12 lbers, 10 lbers, 22 pull aparts
D. Neck harness, 3x20 with increasing weight (35 lbs, 50 lbs, 65 lbs)
E. Neck flexion, 3x15 with increasing weight (10 lb plate, 15 lbs, 20 lbs)
Notes: On day 5 of COVID. No strenuous conditioning, but feel pretty good and was able to get in solid strength work this week. I stole the “gap workout” idea from CT, but adapted it to the areas I wanted to focus on. This is a mentally easy workout to start the weekend.
TB Dead lift, waves Wave 1
3x240 lbs
2x290 lbs
1x340 lbs Wave 2
3x260 lbs
2x310 lbs
1x360 lbs Wave 3
3x290 lbs
2x340 lbs
1x375 lbs (all the weight I have)
(matched with ring knees-to-elbows after each set)
3 rounds, with 30# vest:
5x240 lb TBDL
10 ring pull ups
20 push ups
(repair man came, so didn’t get in the planned 5 rounds)
While he was writing up the quote, got:
3x10 side bends (36 kg bell)
Notes: Still testing positive for COVID, but feeling alright. The “wave” system is used often in Crossfit for the strength portion, and I also noticed CT uses it in his training. Stealing ideas from others is my MO.
The weight moved easily. Could have handled more but need more plates. I put literally everything I had on there.
Gonna get in some biking, walking, and mobility work later on.
A. 4x12 weight-vested ring push ups (rings ~8" off the floor)
B. 4x8x105 lbs strict standing barbell presses
C1. 10 banded tricep pressdowns
C2. 10 ring dips
D. Lat raises drop sets: 22 reps w/ 15, 12, 10 lbs, then 22 band pull aparts
Notes: Stole this from what CT did in his workout today. Tougher than it reads. I’m used to less focused workouts, so lots of pushing adds up. Still “positive” for COVID, but feeling fine.
Still testing positive for COVID, so using that as an excuse for my scattershot approach.
A few round of mobility/warm ups. Then…
6 rounds:
3 continuous clean and presses from the hang (100 lbs)
5 wide grip strict pull ups
3 rounds:
1 mile Airdyne
20 KB swings (28 kg bell)
Uneven Farmer’s walk (36+44 kg bells, switching sides halfway)
Notes: This was basically “get some work in for the day” before heading off to get actual work done for my job. I can’t tell if I’m dragging a bit from COVID or just having a heard time flipping the conditioning switch on again.
Running 531 Building the Monolith. Inspired by @davemccright 's plunge into it after the Surge workouts. I have run this in the past, and it was maybe my favorite 531 program.
I’m tweaking it a bit: Front squats instead of back squats, TBDL instead of straight bar, and weighted ring dips instead of bench. I’m old, and these swaps will allow me to keep up with crossfit and other activities.
I’m using 85% TM, as advised, based on the following 1RM:
FSQ: 225
OHP: 155
TBDL: 415
Weighted dips: I’m using a different progression
W1, D1
FSQ: 5’s PRO 75, 95, 115, 135, 155, (175x5)
S/S with jumps and 50 pull ups
OHP: 5’s PRO: 55, 65, 80, 95, 105, 115. Widowmaker: 95 lbs x 20 reps
S/S with throws and 25 pull ups
5 rounds:
20 ring dips
5 pull ups
20 band pull aparts
Notes: Great to get back into a 531 program. I took some time considering the best way to divide and conquer, given the limitations of my garage (I use rings for both pull ups and dips) and my own preferences. This worked well. The circuit to get in dips, pull aparts, and finish the pull aparts is a welcome break after the barbell work, and adds an element of conditioning.
I’ll be keeping an eye on how this fits into crossfit once I start that back up this weekend or next week.
This is awesome! Can’t wait to see the results that ensue! I’m sure you’re going to dominate it and I think you made some substitutions that should work well and really fit your goals and needs.
5x20s of all-out Airdyne sprints
Another 12 minutes of Airdyne riding
1.7 mile weight vest walk
Notes: Conditioning day for BtM. I really hit the sprints with everything I’ve got. I’ll also be biking to and from work, and planning on a yoga/mobility evening session. I’m feeling it after Day 1’s work.
My rest interval was 1:40 of easy riding between sprints. This makes it easier to keep track of (sprints at the top of every other minute). I will change up how long the sprints and rest are, but this works well if I want to be able to fully recover and hit each sprint as hard as the last.
Weighted ring dips 5’s PRO: BW, +16 kg, +18 kg, +22 kg, +28 kg, (5x5x+28 kg) S/S with: 50 ring rows; 50 barbell curls
Notes: Tougher than it looks on paper. On the weighted ring dips, I got to 28 kg and knew I needed to stick with that weight for the 5x5x531 sets. No way I could move up to the +36 kg bell and keep quality reps with the supersets.
Woke up at 5:30 this morning, which was about an hour earlier than I would have liked. I’m still waking up with dry mouth after my COVID bout, and after getting up for a drink I was just up. Got in an early morning walk, some tunes, and some coffee.
Still using the Surge protocol: one serving prior and another during the workout. I’m surprised how well this does considering I don’t eat anything else or have any other calories until after.
No workout for today. Gonna get in plenty of walking and some dedicated mobility work. Trying to plan out the upcoming week: (BtM = Building the Monolith)
Monday: BtM, W1, D3
Tuesday: Crossfit
Wednesday: BtM W2, D1
Thursday: Crossfit
Friday: BtM W2, D3
Sat: off
Sunday: OLY lifting, maybe some conditioning. Or I could do the Crossfit Saturday class or a MTB ride, depending on what comes up.
I’m looking to find the right mix of doable and fun. Crossfit tends to have more of a strength component M, W, F. And that might be lots of dead lifts or squats, and I don’t want to do that between BtM days. T/R tends to focus more on conditioning with a lesser emphasis on strength (combos like rowing, med ball throws, jump rope, calisthenics) which should fit in better with my plan.
Food-wise things have been going pretty well. I’ve been having more treats on the weekend, but actually keeping things within reason. Example for this weekend: homemade pizza but with a side grilled chicken salad, ice cream from a local creamery and not an entire quart, a pint of beer with a friend but not an afternoon of drinking. The weekdays are pretty standard and consistent. Been getting in lots of walking and biking to work and around town.
I usually don’t write much other than logging my workouts, but was thinking about it while drinking my coffee and figured I’d put it down here. I don’t usually have a problem sticking to a routine and adjusting as my week unfolds, so that’s probably why I don’t bother too much with this sort of thing. But, it’s summer and I have more control over my schedule so might as well take advantage.
I usually go to the class, where there’s a progression that usually involves some form of jerk, clean, and snatch combos. The goal is really to learn the full clean (catching as you sink into a deep squat) and the same with the snatch. The latter is very hard, and I can only do a power snatch (and not a great one at that). As I get better, the weight gets nudged up.
It’s a very different mindset than what we do in the weight room. It’s much more similar to practicing a sport, like boxing or some other technical activity. I’m more tired mentally from focusing on the movement than from the lift itself. I’m usually in the 115-135 range for cleans, and 95-115 range for snatches.
Dude, it can definitely be a rabbit hole. I’ve bought all the stuff: NoBull shoes, Bear grips, knee and shin sleeves, wrist wraps. And, yes, I’ve watched my share of youtube videos of Fraser and others kicking ass on things I can’t do.