Hang Power Snatch and OHS

Workout 30 September 2010:

Hang Power Snatch 1x7
Overhead Squat 3x5

Results:
HPS: 100-105-110-115-120(F)-120-125(F)
OHS: 95-105-115-125-135

Previous best:
HPS: 95-95-95-95-95-100-100 (19 Jul 09)
OSH: 60-70-80-90-100 (10 Feb 09)

Today's workout was done at CFC. These are two of my weaker lifts, so I looked forward for the chance to make some progress today. My biggest two problems with the HPSs are fear of getting under the bar and inability to get under the bar fast enough from the hang position. The first problem is simply a matter of conditioning, the more I snatch heavier weights, the less fear should be a problem. The second problem should also improve itself if I hang power snatch heavier weights. I actually feel stronger doing a full snatch and taking advantage of a strong first and second pull. Simply doing heavier full snatches could easily fix both these problems.

The overhead squats went well and I was able to PR by 35lbs. Part of that gain is being stronger overhead, but more importantly, when I last did the OHS, I had to do them without the benefit of bumper plates, so I went with "safe" weights that I knew I could hit and wouldn't have to worry about failing and bailing. I almost settled for a final OHS of 130, but the guys at CFC pushed me to do the 135. Glad I did.

Jerk Jump Swing

Workout 29 September 2010:

Rounds in 12 minutes of:
3 Push Jerks (115lbs)
6 Tuck Jumps
9 Kettlebell swings (24kg)

Results: 8+3,6
Previous best: none

I'm still tired from Monday's long shift, but wanted to try to push myself with a demanding metcon. My goal was 10 rounds in the 12 minutes. I actually started with 135lb for the push jerk, but decided by the third round that I needed to go to 115lb to keep a reasonable pace. I did all sets of all the exercises unbroken. Next time, I should be better rested and won't plan on switching weights in the middle of the workout, so I should be able to get 10 rounds.

Fran

Workout 28 September 2010:

"Fran"
Time for 21-15-9 reps of:
95 pound Thruster
Pull-ups

Results: 13'38 (pull-ups strict)
Previous best: 8'40 (6 Oct 08)

This is one of my favorite least-favorite workouts. To make it worse today, I did strict pull-ups (can't do the faster kipping PUs at home), and I attempted this workout after a 25-hour shift at work and then only three hours sleep. I set my hopes low and wanted a score less than 20 minutes, so I'm actually pleased with the 13-minute result.

Fight Gone Bad

Workout 25 September 2010:

"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round after which there is a one-minute break before repeating. Each rep (or calorie on the rower) is one point.

Results: 84+66+69 = 219
Previous best: 86+77+80 = 243 (24 Nov 08)

Today's workout was at CFC. I haven't done FGB in almost two years when I used to do it at a regular gym. Although my best score from two years ago is higher than today's, only part of that was actually being more fit. There were also a number of differences based on the limitations imposed by doing the workout at a big commercial gym that favored a higher rep count. The wall-balls were done with a 15lb ball, the box jump was probably 16-18", and I think I gave myself a few extra seconds to get to the rower since it was away from everything else. It's also worth mentioning, though I don't know what significance it played, that instead of the above order, I started each round on the deadlifts.

Regardless of the past scores, I gave 100% in this workout. I hope to reach 250 next time I attempt FBG.

Front Squats

Workout 24 September 2010:

Front Squat 5-5-5-5-5

Results: 165-175-185-190-195lbs
Previous best: 170-175-180-185-190lbs (5 Feb 09)

Instead of back squats, today I opted for front squats which translate better into a stronger clean. I hoped to at least match my previous best, so I'm happy with an extra five pounds. I probably could have hit 200lbs, but as usual, tried to be somewhat cautious with my back. Next time I should have no problem hitting 200.

Two critical points in a front squat are keeping your chest high with minimal forward inclination of the torso. You should also work to keep your weight on your heels. Leaning forward, or letting the weight come onto your toes not only puts you at higher risk for back strain, but also transfers more of the load from your strong hamstrings and glutes to the less powerful (at least in most people) quads.

Deadlifts, Push-ups, Squats

Workout 21 September 2010:

Snatch-grip Deadlift 5-5-5-5-5

Rounds in 12 minutes of:
25 Push-ups (hand release)
50 Squats

Results:
Deadlifts: 95-115-135-145-155lbs
PU/Squats: 4+13

Previous best: none

Today's workout was done at CrossFit Confluence. We started out with snatch-grip deadlifts using a hook grip. I'd never done these before, so I started light and slowly worked up to a more challenging weight. The limiting factor on this lift was my hook grip. Once the weight got heavier, it became much more difficult and uncomfortable to hold the bar. It is certainly a stronger grip than the standard, but takes time to build up the required strength and flexibility to use it with heavier weights. Next time, I'll probably start at 135lbs and work up in 5-10 increments.

Once done with the DLs, we did the push-ups and squats. For the push-ups, we had to lift our hands from the ground at the bottom of each rep. This makes the push-ups much more challenging as you cannot take advantage of a chest bump to move into the next rep more easily. My goal was four rounds, so I was happy with today's results. Next time, I need to work more on keeping my torso straight and not "snake" as I fatigue.

Snatch Squat and Grace

Workout 20 September 2010:

Snatch Balance 3-3-3-3-3

Back Squat 5-5-5

"Grace"
85lb Clean and Jerk, 30 reps

Results:
Snatch Balance: 65-85-95-105-115lbs
Back Squat: 225-225-225lbs
Grace: 4'59

Previous best:
Snatch Balance: none
Back Squat: 225-235-235lbs (17 Feb 10)
Grace: 12'58 (105lbs, 21 Feb 08)

Today's monster workout was done at CrossFit Confluence. This is the first time I've done a snatch balance, so I started light and worked up to a more difficult weight. All of the snatch balances went well, though I still have room to drop under the bar faster. Practice will improve my confidence with this lift and allow me to add more weight.

I didn't go for any record breaking with the squats given all the other work today. I stuck to a weight I did recently and knew I could manage.

Finally, the crown on today's workout was "Grace." I've done Grace in the past with weights ranging from 90-117lbs (a true Grace is 135lbs) with times of 12-14 minutes. I went light today with the goal of going as fast as possible, though I refuse to shorten the movement and did full squat cleans and split jerks. I actually finished in 4'44, but penalized myself 15 seconds for not fully standing up with the weight on a few of the lifts. Three years ago when I did this workout with 90lbs, I finished in 12'48, so today shows massive improvement.

Clean and Jerk

Workout 18 September 2010:

Clean and Jerk 1-1-1-1-1-1-1

Results: 150-155-160-165-170-175-180lbs
Previous best: 105-115-125-135-145-155-160lbs (12 Apr 08)

Today's workout was done at CrossFit Confluence. Although I've maxed out at 180lbs on a split jerk in the past, I haven't hit that number with a full clean and jerk. All of today's lifts went very well, and with enough practice and overhead work, I should be able to get a 200lb C&J within a few weeks.

Back Squat

Workout 17 September 2010:

Back Squat 3-3-3-3-3

Results: 225-230-235-240-245lbs
Previous best: 215-225-235-245-255lbs (21 Mar 08)

This is the most weight I've been able to squat since my back injury about 1.5 years ago. I've been working 5x5s for the past few weeks and decided to try for heavier weights with three-rep sets. I probably could have put 5-10lbs more on the bar, but played it safe. All the lifts went well today, so I should be able to hit 250lbs or more next time I try a 3x5.

Pull-ups and HSPU

Workout 15 September 2010:

Time for:
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
* Pull-ups strict
* HSPU nose-to-floor

Results: 13'46
Previous best: none

This was a challenging upper-body workout. My pull-ups are still weaker than they should be, but I'm starting to see some slow progress once again with the HSPU. I was originally going to do 12-9-6-3 rep rounds, but decided to add in one extra 6-rep round toward the end. Next time, I'll start at 15 reps and work down.

Five-way

Workout 14 September 2010:

Three rounds for time of:
50 Jump and touch (18" above standing reach)
40 Squats
30 Sit-ups (Abmat)
20 Push-ups
10 Pull-ups (strict)

Results: 26'48
Previous best: none

I've never included much "jump" training, aside from that utilized in the Olympic lifts and based on today's workout, I have some room for improvement. I can jump well (for a white guy), but stringing together 50 in a row quickly wore me out. I spent between 1/3 to 1/2 of my time on this workout doing the jumps alone. Following them up with squats was also painful. Next time, I might consider adding one more round with an eventual goal of five rounds.

Squats and Muscle-ups

Workout 13 September 2010:

Tabata Squats
Max Muscle-ups in four minutes

Results: Squats, 14; Muscle-ups, 15
Previous best: none

Due to work, I didn't get much sleep last night, so I wanted a relatively quick workout today. The last time I did Tabata squats was a few weeks ago in combination with a few other Tabatas. My score then was 12, so today's 14 is a moderate improvement. I was able to meet my goal of 15-16 muscle-ups, though the last few were a struggle.

Just for fun, at the end of the workout, I did three back levers with a five-second hold.

The score in a Tabata workout is the fewest number of reps completed in any of the eight Tabata rounds.

Let's Roll

Workout 11 September 2010:

"Let's Roll"
In honor of those lost nine years ago:

Four rounds (one for each downed plane) for time of:
9 Burpees
11 Pull-ups
1 Deadlift (225lbs)
While wearing 20lb weighted vest.

Results: 7'21
Previous best: none

Today's workout was done at CrossFit Confluence and was to honor all those lost nine years ago and the heroes who emerged in the tragedy. The weighted vest made the burpees and pull-ups significantly harder than if done without. However, the worst part of wearing the vest is not being able to breathe as easily with the extra weight on my chest. This was the closest I've come to wanting to throw up in awhile. I easily could have gone heavier on the deadlift, but would have been difficult logistically at the gym with so many people doing this workout. Regardless, I'm happy with my time and felt like I gave a worthy effort.

Back Squat

Workout 10 September 2010:

Back Squat 5-5-5-5-5

Results: 220-220-220-220-225lbs
Previous best: 185-205-225-235-235lbs (17 Feb 10)

Continuing my recent weekly squat sessions, I went up five pounds from last week's lifts. Each set was difficult, though none a complete struggle. I should have room to go up another five pounds next week.

Hopper

Workout 8 September 2010:

Three rounds for time of:
15 Mountain Climber Pull-ups
21 Ring dips
50 Squats

Results: 20'48
Previous: 19'45 (10 Towel pull-ups, 12 Jan 10)

No PR today. I fatigued quickly during the pull-ups and ring dips due to yesterday's demanding workout. Last time I did towel pull-ups to best simulate climbing a rope. Since I don't have a towel I can wreck, I chose the next best substitute, Mountain Climber pull-ups with a medially-facing grip. I had to break these up into sets of 2-5. The ring dips were equally difficult and I split each round of 21 reps into four sets. I did the full 50 squats unbroken each round. Next time, I will probably add a few pull-ups and hope to decrease my time by a minute or two.

Mountain Climber pull-ups can be done with any hand position (pull-up, chin-up, or with palms facing medially). They are similar to a normal pull-up, except your head/chin alternates going to the left and right with each pull. At the top of each pull, your face should be directly in front of either hand.

Nate

Workout 7 September 2010:

"Nate"
Rounds in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 1.5-Pood Kettlebell swings

Results: 9 rounds + 2 MUs
Previous best: 7 rounds + 2,4 (45lb DB swings, 20 Sep 09)

Second PR in a row! I knew going in I would be able to beat my previous score, even using a heavier weight for the swings. I suprised myself though by starting a 10th round. Looking back, my previous score was limited by shoulder strength in the HSPUs. This was again the case as I was able to bang out the muscle-ups and kettlebell swings. I started doing all four HSPU in a row, but broke them up into two sets of two starting round three. With further improvements in shoulder strength, I should be able to add on another round or two relatively easily.

This workout is in honor of Chief Petty Officer Nate Hardy who was killed in February 2008 during combat operations in Iraq.

Annie

Workout 6 September 2010:

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups (Abmat)

Results: 11'25
Previous best: 12'33 (22 Aug 10)

This is the second time I've PR'd this workout in just a few weeks. Today's time is reflective of an improvement in time to do the sit-ups, both in doing the movement, and also on taking fewer and shorter rests. My double-unders continue to improve to the point where I'm consistently doing 20-30 in a row.

As usual, if you can't do double-unders, either use this workout as an untimed practice or substitute tuck-jumps (1:1) or single rope jumps (2-3:1).

Deadlift and AMRAP

Workout 4 September 2010:

Deadlift, 1 rep max

Rounds/reps in 12 minutes of:
185lb Deadlift, 3 reps
Box jump (24 inch), 6 reps
Push-ups, 9 reps

Score is 1RM + reps

Results: 275lbs + 216 reps = 491
Previous best: none

This workout was courtesy CrossFit Confluence. For the first part of the workout, we were given 12 minutes to get a deadlift one rep max. I avoid heavy deadlifts due to my back, so I went relatively easy and stopped at 275lbs. I went all out for the second half of the workout and was able to complete a round per minute using a 185lb deadlift. I pushed myself harder than usual since I was sharing equipment with another person and had I stopped to catch my breath, I would probably have to let him pass me. My glutes and hamstrings are going to be screaming at me tomorrow.

Back Squats

Workout 3 September 2010:

Back Squat 5-5-5-5-5

Results: 215-215-215-215-220lbs
Previous best: 185-205-225-235-235lbs (17 Feb 10)

I originally planned to do a straight 5x5 at 215lbs, but the squats went well enough that increased the weight on the final round. Next time, I'll go for a straight 220lbs. Within a few months, barring any back problems, I'd like to be up to a 5x5 at 235lbs.

Weighted Pull-ups

Workout 1 September 2010:

Weighted Pull/Chin-ups 1-1-1-1-1-1-1

Results: 25-27.5-30*-40*-45*-45*-45*lbs
Previous best: 55-60-65-70-75*-80*-85*lbs (28 Sep 09)
*Chin-ups

I knew my numbers today would be nowhere near my previous best. First, I do far fewer pull-ups now than I did a year ago. Second, I'm still working to regain the strength I lost from overuse during "Angie" a few weeks ago. I started with a standard pull-up grip, but failed at 30lbs. From there, I switched to chin-ups.

This workout shows I need to add in more standard pull-ups into my workouts, or do more during my warm-ups. For my next attempt, I want to get at least a 35lb pull-up and more than 50lbs on a chin-up.