My Week As Rx (Probably Scaled): September 11 – September 17

If you want to see my workout week, check out my Beyond the Whiteboard profile.

Tuesday

Back Squat – Find a Heavy Set of 5

My goal for this back squat session was to beat my numbers from last week. I lifted 120 kg. for five, so today I was shooting for 125 kg. I warmed up to 100 kg and added 10 kg each set. My form felt off but I focused and was able to do a few reps that felt better. I was able to lift 120 kg without much trouble but I did stick around the fifth rep. I added 5 kg and started my lifts. I was able to complete the first two reps without issue. The weight felt heavy at rep four and five but I was able to stand them up. I wasn’t confident enough to add more weight and stopped at 125 kg. I was able to reach my goal but I didn’t feel 100%.

WOD – Fight Gone Bad Style

5 Rounds, 1 Minute Per Station

Box Jumps
Wall Balls
Row (Cals.)
Rest 1 Minute

After the heavy squats we had a killer leg workout. I knew the box jumps and wall balls were going to be the hardest movements to keep consistent. I didn’t want to scale the box jumps either. I wanted to make sure I jump and not step up.

I finished the first round with 16 box jumps, 17 wall balls, and 14 calories on the wall balls. I was shooting for a total of 50 reps. I came up short and it was tough to reach those numbers. I decided to lower my reps on the wall balls and box jumps and try to increase the calories on the rower. The next  three rounds were 40, 34 and 38 reps. I couldn’t maintain the reps on the wall balls and box jumps. I would do a few and then rest for five seconds. My legs were on fire and I couldn’t push through it like I wanted to. After the third round I was dissatisfied with my score. I had to increase my intensity but I was already getting tired. I didn’t know if I would be able to increase my reps. I dug deep and I was able to increase my reps on the fourth round and in the fifth round I was able to complete 40 reps. I was exhausted but I was able to come back from giving up and finish the workout.

Wednesday

Snatch – Find a 1 Rep Heavy

I haven’t done heavy snatches in a while and my wrist was not 100%. My last heavy snatch and PR was at 171 lb. but I knew I wasn’t going to hit a number that close. My focus was to maintain good form and go as heavy as I could.

I started out at 40 kg and worked up to 60 kg. At 60 kg, I could feel the strain on my right wrist. I completed the lift and added 5 kg. I completed the lift but I had to struggle to save it. I was able to stand it up but I could still feel the pain in my wrist. I loaded another 5 kg on the bar and attempted a rep and failed. I wasn’t moving as quickly as I should have and it showed. I wasn’t able to get under the bar but I set up for another attempt. The next attempt was the same, a miss. I was dissappointed but I understood. I haven’t been doing heavy snatches and I’m not used to them. It’s going to take some time but I’ll be lifting at my previous weights.

Clean and Jerk Complex – 5×1 at 85% (90 kg)

2 Power Cleans + 1 Split Jerk

The percentage was taken from my power clean 1RM at about 104 kg. The power cleans were heavier than expected. I was able to complete the first rep quickly but the second rep took a lot more effort. The jerk felt awkward at first but by the third or fourth set, I was able to smooth out the lift.

Overall, my clean and jerks were better than my snatches. I’m not surprised, we have been doing more cleans and not a lot of snatch work. The barbell club programming is a lot of fun and will try and incorporate some of the lifting sessions with the classes.

Lift Heavy and Level Up!

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My Week As Rx (Probably Scaled): September 4 – September 10

Thursday

3 Position Power Clean – Find a 1 Rep Heavy

I haven’t done heavy power cleans in awhile, especially a three position clean. The last time was about two months ago with a final weight of 85 kg (187 lb.). My max has been 215 lb., about a year ago. I wasn’t super confident about the weight so I decided to focus more on technique.

Working up to a heavy set felt good and muscle memory took over. At 205 lb. the hardest lift was the hang power clean because of grip issues. The power and high hang positions were relatively easy. I failed the hang clean about twice before completing one. I was able to do the high hang clean easy which means I need to work on more grip and more hang cleans.

WOD

Chipper – For Time

25 wall balls (20 lb.)
10 hang power cleans (95 lb.)
25 wall balls (20 lb.)
10 power cleans (95 lb.)
25 wall balls (20 lb.)
10 squat cleans (95 lb.)
25 wall balls (20 lb.)

I hate wall balls! Which is why I should be working on them more. 100 reps is going to suck but like all workouts, I’ll just have to power through. The cleans looked easy but the wall balls were going to make them miserable.

I wasn’t sure how I was going to break up the reps for the wall balls. I was thinking, 15 reps and then 10. If I start to die out, I will switch to three sets of five with a minimal rest. At the start of the workout, I was able to hit my wall ball sets. The hang power cleans were fast, under 20 seconds. The second and subsequent sets of wall balls were much more difficult. I had to break them up and took much longer breaks in between. My legs and shoulder were on fire which made the cleans that much harder. It was tough and I didn’t do as well as I wanted. I was looking at eight to nine minutes but I finished in 11:18.

Friday

Back Squat – Find a 5 Rep Heavy

The coaches advised me to work up to 75% of my 1RM which would be around 275 lb. I haven’t done much squatting in the past few months and I knew I was going to be rusty. I started to warm up and worked up to 240 lb. I felt different during my squats. My form and movement felt off. I focused on keeping perfect form which helped. I was hoping it was rust and I could shake it off with the next lift. I added 265 lb. to the bar and started my set. It was a lot heavier than I thought but thankfully I had a lifting partner giving me encouragement. I finished the last rep and decided to stop there. Hopefully, my strength comes back in the coming months.

Partner WOD – AMRAP 25 Minutes

25 sit ups
3 rope climbs
Run (400 m)

This workout was going to be tough on the legs. 400 m is not a long distance but it was going to hurt after that squat session. We decided to split the reps in alternating rounds. Sets of five for the sit ups and alternating reps on the rope climbs. One round, one person would do five more sit ups and rope climbs and then alternate between partners. I decided to do the rope climbs while my wife decided to scale.

Our goal for the workout was to finish at least five rounds, A pace of five minutes per round was achievable but we would have to push the run. The first round went well, we zipped through the movements fairly easily. The second round went the same but we started having trouble on the the third round. The sit-ups were quick but I had to take a break on the rope climbs. I have a slight fear of heights and I had to catch my breath and calm myself before attempting the reps. We also took more time on the run, taking a break after 200 m. We would walk for about 10-15 seconds before finishing the run portion.

This continued into the fourth round as well. We started our fifth round at four minutes to time cap. Finishing the round was going to be hard, but we were going to try our best. We breezed through the sit ups but I had to take a minute before the rope climbs. We finished our reps and started the run with about a minute left. We were exhausted and tried our best but we were short of our five round goal. We hit the time with only 100 m finished. It was a great workout but that run killed us.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): August 28 – September 3

Wednesday

Hero WOD – Manion

“First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.” – Source: CrossFit.com

7 Rounds For Time

Run (400m)
29 back squat (135 lb.)

I knew I would not be able to do this workout Rx. 135 lb. back squats are not too heavy but 203 reps is a lot. I talked to my coach and he suggested scaling to 115 lb. After doing a short warm up, I was ready to start this workout. My goal was to keep a steady pace and finish each round under five minutes.

During the workout, the run was consistent. I was able to keep a steady pace, even into the later rounds. It wasn’t the run that was giving me issues, it was the back squats. I started to first round at 115 lb. and broke up the sets into 10, 10 and 9. This worked well for the first two rounds but by the third, I had to take off 20 lb. I was able to sustain this for two more rounds until I dropped the weight altogether and did air squats. The time cap was coming up and I had to scale in order to finish. At this point I was breaking up the air squats into sets of 10, 10 and 9 and I kept up this pace until the end of the workout. I finished the workout at 44:00.

Friday

Alternating EMOM: 6 Minutes

15 wall balls (20 lb.)
15 burpees

This was a fun warm up. I was able to finish all reps under 45 seconds and get 15 seconds of rest. Started to get very difficult around the last two rounds.

WOD – For Time

5K Row

This was my first time rowing a 5K. The longest I’ve done in one sitting was a 2K and I didn’t know how it was going to go. I started off slow, keeping a pace of 2:10/500m. The first 1000m was not bad and I was able to finish it under 4:20. As I moved closer to 2,500m I could feel my legs start to fatigue. I eased up my pace to about 2:20/500m and tried to keep my pulls consistent. At 4,000m I could feel the energy slowly drain away. I tried to stay focused and keep steady pulls as I watched the monitor increase. I was able to hold on and finished at 22:28. Now I have a goal to shoot for in the next rowing session.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): July 3 – July 9

If you want to see my workout week, check out my Beyond the Whiteboard profile.

Strength

Deadlift – Find 1 Rep Max

I was not confident going into this 1RM lift. I had to scale my weights during the cycle and couldn’t reach anything over 90% of my 1RM. Regardless, I was going to attempt something. Over 95% of my 1RM or a new 1RM was going to be my goal.

I warmed up to 365 lb. and started to add on 20 lb. each jump. I was able to lift 385 lb. and went up to 405 lb. This lift was about 98% of my current 1RM. My back was straight and my form look good. I decided to go up to 420 lb. to attempt a new 1RM. I gripped the barbell and pulled. The bar started coming up about two inches then I dropped it. I felt my core weaken and my back start to round slightly. I didn’t want to continue and risk losing form. I reached a goal, hitting 98% of my 1RM. If I did more deadlifts during the cycle, I probably could have hit a new PR.

WOD

Jackie

Row (1000 m)
50 thrusters
30 pull ups

The last time I did Jackie it was over two years ago. My previous time was 10:53 and my new goal was to finished under 10 minutes. Pull ups were going to be the hardest movement to get through. I can handle the thrusters but the pull ups were going to be rough. The row was not bad. I kept a pace of 1:40-1:50 per 500m, which took me about four minutes to finish. The I thought the thrusters were going to be easier but it was a grind. I did 15 reps and then stopped. I rested for a few second and picked up the bar. Towards the end of the thrusters I was doing about 5-10 reps.

The pull ups were my weakest movement. I was not able to string more than five reps together and towards the end was only doing two or three reps at a time. I’m not sure how long I took to do the thrusters and pull ups but I finished at 10:48. I didn’t know this was a PR until I entered it into BTWB. I was 48 seconds faster this time around. I thought I went over my previous time and this surprise made me feel better about the workout. Small victories.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): June 26 – July 2

If you want to see my workout week, check out my Beyond the Whiteboard profile

Strength

Deadlift – 3×3 at 95% (405 lb.)

My goal was to try and complete one set of deadlifts at 405 lb. but after a few weeks of deadlifts, I knew it was a lofty goal. I worked up to 365 lb. and added 10 lb. every set. 365 lb. felt a lot heavier than what I was used to and I didn’t want to make large weight jumps. At 375 lb. and 385 lb. I was able to complete one set, but I failed to get more than one rep at 395 lb. I decided to drop back to 385 lb. but I was only able to finish two reps in the set. I completed the last two sets at 375 lb.

I was frustrated during this strength session because I felt weak. 385 lb. and 395 lb. used to be manageable and I would be able to finish all three sets at this weight. I have to remind myself that I need to put in the work in order to maintain strength.

WOD

Partner WOD – 40 Minute Time Cap

Row (100 cals.)
100 wall balls (20 lb./10 ft.)
Rest 5 Minutes
15-12-9
Clusters (135 lb.)
Muscle Ups
Rest 5 Minutes
100 wall balls (20 lb./10 ft.)
Row (100 cals.)

This is a repeat workout that I did in 2015. I wasn’t writing about my workouts back then so I can’t recall how that workout went other than the result on BTWB. Previously, I modified the workout since I was not able to complete muscle ups then. We also reached the time cap at 40 minutes. I wasn’t sure if I would be able to Rx this workout. I haven’t been able to complete a muscle up since last year. I have been doing more strict pull up work and decided to try and complete a muscle up instead of scaling. Surprisingly, I made one rep and it felt like riding a bike. I did two more to get used the movement and I was ready for the wod.The first part of the workout was divided evenly, the row was two sets of 25 cals. and the wall balls were broken up into five sets of 10 reps. The row went well, both of us kept a good pace and finished quickly. The wall balls were harder but not by much. Breaking the reps down into sets of 10 really helped. I was able to get some rest while my partner did some work. The last 10 – 20 reps were difficult but we powered through and before we knew it, five minute break!

The cluster muscle up workout was the easiest part. Since I was comfortable with the weight, I did the extra rep on odd sets. My rep scheme was 5-3, 6, 5 for this part of the workout. I did single reps instead of touch and go, resting for a second or two before the next rep of clusters. After finishing the clusters I moved on the muscle ups doing single reps as well. The rep scheme followed the clusters while my partner scaled the muscle up portion. This section went by quick and then we were able to rest for another five minutes.

The last section of the workout was a lot harder than expected. I knew it was going to be harder than the first section but I didn’t think it was going to be as difficult. We powered through the 100 reps of wall balls using the same rep scheme. I almost gave up and broke up the sets into reps of five but my partner pushed me to keep going. After the last set of wall balls, we walked to the rower. We did lower the sets for this section, completing sets of 15 cals. instead of 25 cals. We did two sets of 15 cals. and two sets of 10 cals. We finished the row and the workout at 37:37.

The push was worth it. The last time I did this, I wasn’t able to finish the workout and this time, we crushed it. I haven’t been hitting my strength numbers recently but I’m satisfied with how my metcon times have been coming along. It was great feeling finishing that workout under time cap. Now I just need to push it and be faster next time it pops up on the whiteboard.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): May 22 – May 28

 

Strength

Strict Press – 3 Rep Max (135 lb.)

I was not able to match my previous 3RM of 145 lb. I was able to lift 135 lb. without a problem but got stuck at 145 lb. We haven’t done strict press in awhile but we have been doing a lot of strict HSPU which I thought would transfer over. Hopefully, I’ll be able to regain my strength in this lift and get back to a new strict press pr!

WOD

AMRAP – 12 Minutes

150 double unders
-then-
AMRAP
15 push press (60 kg)10 front squats (60 kg)
5 power snatches (60 kg)

This was my favorite workout of the week. It’s not too long (20 minutes) and I like all the movements. My goal for this workout was to finish two rounds. Others in previous classes were finishing two to three rounds. The double unders went well and was able to finish 75 reps before breaking. My arms were tired and I couldn’t keep the rhythm. I wasn’t able to go for another 75 reps and had to break it up into a few sets. I finished the double unders around three minutes and started on the barbell portion of the workout.

We did this workout after the strict press 3RM and the 60 kg push press felt heavy. I was able to complete eight reps before dropping the bar. I completed four reps and had to drop the bar again. I had to take a few minutes to recover but I eventually finished the last three reps. The front squats were not a problem in the first round and was able to finish unbroken. I did the power snatches in singles. The second round was harder than the first. The push press was broken up into sets of four to five and I would take a minute in between. I was able to finish ten reps of the front squats by time.

Overall, this was a great workout. I was short of my goal but I did my best. This will be a fun workout to retest.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): May 15 – May 21

Strength

Back Squat – Find 1 Rep Max

In the weeks leading up, I wasn’t able to lift my 90% or my 95%. I was not feeling confident, but I was going to attempt this lift. I warmed up to 275 lb. and started to follow the percentages on the white board. I went up to 315 lb. and did two reps before adding 365 lb. I put the bar on my back and got into a good position. I was able to control the weight but I was not able to stand it up. I got stuck on the bottom and promptly bailed. No use in trying to save that lift, I would re rack the bar and try again.

I thought about what I was doing wrong. My feet felt good, I had control of the decent but couldn’t make it out of the bottom. I took a few minutes and tried again. The bar felt the same, the decent felt the same and not making it out of the bottom, felt the same. It was at that point I decided to call it a day. I didn’t get to PR and it sucked. I haven’t missed a squat max since I started and it felt bad.

I realized that not lifting a new PR is a direct result of my training. I haven’t been putting in the work and it showed. I talked to my coach after class and he gave me some tips and what to work on. I’ll definitely hit a PR next cycle.

WOD

Partner WOD – 15 Minute AMRAP

4 deadlifts (135 lb.)
3 hang power clean (135 lb.)
2 push press (135 lb.)
1 front squat (135 lb.)

I partnered with my wife for this workout and we broke up the workout into alternating rounds. I was not worried about a particular movement. The weight was light enough for me to get through most of it unbroken even at later rounds. We tired to keep each round to under 45 seconds but we couldn’t keep up that pace in the later rounds. My grip started to give out around round 24. I lost the grip of the bar during a hang clean. I took a few seconds and finished the round. We finished 26 rounds of the workout.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): May 8 – May 14

Strength

Back Squat – 6×3 at 80% (325 lb.)

Last week I did squats at 70%, this week we’re up at 80%. I did this twice this week, the Monday session was great, completing four out of six sets at 325 lb. The session of Friday was terrible. I played some Ultimate Frisbee on Wednesday and my legs may have been worn out. On Friday, I worked up to 325 lb. but it felt extremely heavy. I was only able to complete one set. I dropped the weight to 315 lb. but that was too much as well. My coach told me to drop to 275 lb. and do some one second pauses at the bottom. It was a tough week and I should get some heavy reps done. We will be maxing out next week and I hope I’m ready for a new PR.

WOD

Partner AMRAP – 20 Miniutes

10 row (cals.)
15 wall balls (20 lb.)

15 Russian kb swings (54 lb.)

*Partners will alternate movements

Did this workout with my wife and it was a lot of fun. The movements were alternating which gave some time to recover. The hardest movement was the wall balls (as usual). At the beginning of the workout we set our goal to 10 rounds.

I started on the wall balls with the goal of doing all of them unbroken for the entire goal. Looking back on the open, the wall balls in 17.4 were my biggest hurdle and now is the time to work on them. I knew I would be okay on the row and kb swings so I didn’t worry about them. I tried to keep a good pace on the rower 900 – 1100 cals. on the rower and complete the kb swings unbroken.

Towards the end of the workout, my wife would finish a movement but I was not ready to start the next one. I was still trying to catch my breath, but it would only take a few seconds. On my last round of wall balls, I broke at 10 reps. I wanted to keep going but my arms and legs were giving up. After a few seconds of rest, I finished the wall balls. We pushed each other and were very supported during the workout. We finished with 10 rounds, 10 row and 9 wall balls.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): May 1 – May 7

Strength

Back Squat – 7×5 at 70% (275 lb.)

The percentage for back squats have gone up by 5%. It took a few warm up sets to get into it but I was able to finish all the sets in the amount of time given. I’m gaining more confidence in my squat now that we are going up in weight. Hopefully I’ll be able to hit a new PR in the coming weeks.

WOD

Partner Holleyman – 45 Rounds For Time, 35 Minute Time Cap

This workout was modified from the original Holleyman

5 wall balls (20 lb.)
3 handstand push ups
1 power clean (205 lb.)

The amount of rounds is daunting but once we got into the workout we didn’t stop. I had to scale the power clean to 205 lb. The Rx version had the power cleans at 225 lb. which is close to my 1RM. In order to finish under time cap each round had to be done under 45 seconds. I wasn’t sure how quickly I would finish each round so I tried to pace accordingly.This workout was actually fun. We would finish a round under 45 seconds and the break in between was enough to catch your breath. The hardest movement for me was the wall balls but towards the end of the workout, every movement was becoming more difficult. I did all the reps unbroken but I almost missed a power clean. I would love to retest this workout.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): April 24 – April 30

I had a wisdom tooth removed and was only able to get one day in this week.

Strength

Front Squat – 7×5 at 65% (90 kg.)

It wasn’t a heavy weight but it was tough. The current squat cycle has been focused on back squats and I’ve been neglecting my front squats. I felt the rust after warming up but I was able to push through and finish six sets at 90 kg. before time ended.

WOD

Partner Mule in Paris – 12 Minute Time Cap

1 squat clean thruster (60 kg.)
2 squat clean thruster (60 kg.)
3 squat clean thruster (60 kg.)
…. until time cap

This was my first time doing this workout and I wasn’t sure what to expect. Squat clean thrusters (clusters) are fun but not at 20+ reps. Thankfully, this was a partner workout and I would have some time to recover. I decided to do the reps in singles since it would be easier for me to maintain a good pace in the later rounds. Initially it wasn’t too bad, rounds two and four were done at a steady pace. Rounds six and eight had to be broken up. The front squats we did earlier in the day were hard on the legs. I pushed on and did my best to break it up the reps and keep a constant pace. We finished round nine and two reps into round 10. My legs were sore after that workout but I had the weekend to rest.

Lift Heavy and Level Up!