iWORKOUT - Front Squats, Food Porn, and Furballs

[EPolis13]

WEDNESDAY, 4/30/14

Max Effort Lower Body

Back Squat
45 x 10
135 x 5
185 x 3
200 x 1
225 x 1
240 x 1
250 x 1
240 x 1
240 x 1
240 x 1
240 x 1
240 x 1
125 x 20

This was no. Joke. I saw Jesus multiple times. One of our guys threw up. Frigging terrible stuff. The 20 at 125 hurt so bad.

good morning
115 x 8
115 x 8
115 x 8
115 x 8

max reps GHR
20
18
18
17

bulgarian split squat
45 x 15
45 x 15
45 x 15
45 x 15


Conditioning
3 rounds of:
800 m row
rest for 1 min

Finished in 11:36. Felt like death.

[BubsNBean]

Conditioning?

20 reps at 125 IS conditioning!

[EPolis13]

Conditioning?

20 reps at 125 IS conditioning!

My coach stood in front of me while I did these, and as I unracked the bar I said, "This is going to be f**cking cardio." Tis true.

[Big_Sky_Guy]

Cannot fathom 20 reps after doing so many singles near max...and then row....hell no!

[flyfreefit]

Split Squats suck so hard.

[EPolis13]

FRIDAY, 5/2/14

Dynamic Effort Upper Body

Speed Bench Press

105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3

strict press, L-pullup, handstand, muscle up

3 rounds of:
15 reps of shoulder press (65#)
10 reps of L-pullup (hold legs out so your body is in an L position)
handstand hold for max time
1 rep of muscle up

My muscle ups felt good tonight. I did extra at the end and did about 10 total. Getting better..... My L-pullups were ok, but I couldn't do 10 each time w/out dropping my legs. I did 8, 8, and 7 strict chest to bar with the L position. My handstand holds were 1:48, 1:32, and 1:30. My shoulders never got tired, but all the blood was rushing to my head and I felt like I was going to pass out, so I had to come off the wall.

sit-up (weighted)
25 x 20
25 x 20
25 x 20

Conditioning

Death by Calories

Every minute on the minute:
row [1 calorie = round number]

So, in round 1, you row 1 calorie and then rest for the remainder of the minute. In round 2, you row 2 cals, and then rest for the remainder of a minute, and so on. I got to round 14. It was really bad. It was so easy until round 8....It ended up being about a 30:30 split from round 8-11 and then I just died. It was 50:10 by the end with the rower set all the way up at 10. Brutal.

[Boomer29]

Ooooh no! ^
Nice on those muscle ups. Are you connecting them yet?

[EPolis13]

Ooooh no! ^
Nice on those muscle ups. Are you connecting them yet?

No, still doing them as singles. Will start to connect them this week when I get home from my work trip and can get back on the rings. I wanted to make sure I could nail singles before I start trying to connect them. I have a feeling it'll still be a while, though.

[Boomer29]

No, still doing them as singles. Will start to connect them this week when I get home from my work trip and can get back on the rings. I wanted to make sure I could nail singles before I start trying to connect them. I have a feeling it'll still be a while, though.

I tried today so scary. I feel like I'm gonna be a ken doll and land on the ground with my arms popped off still on the rings... J/k but really maybe we can tackle them together.

[EPolis13]

I tried today so scary. I feel like I'm gonna be a ken doll and land on the ground with my arms popped off still on the rings... J/k but really maybe we can tackle them together.

Lol, yeah, I heard that, girl. I'm slightly terrified. Do you do yours false grip?

[EPolis13]

MONDAY, 5/5/14

Dynamic Effort Lower Body

banded front squat
110 x 2
110 x 2
110 x 2
110 x 2
110 x 2
110 x 2
110 x 2
110 x 2

These really bothered my lower back. My LB hasn't hurt at all but these pissed it off. This makes me le scared for full, heavy cleans. I thought I was better, but I really was not feeling well after this. :/


Good Morning
Nope


yoke walk / reverse hyper

3 rounds of:
1 rep of yoke walk [wobble]
20 reps of reverse hyper (100#)

We attached 2 52# KBs to each end of a barbell and walked with it around the gym. That s**t was hard. Way harder than a traditional yoke. We added 2 20# KBs for our 2nd and 3rd round. Pretty fun. I really like adding in strongman training like this.


Conditioning


6 minute AMRAP of:
5 reps of goblet squat (52#)
10 reps of kettlebell swing (russian, 52#)
15 reps of v sit-up

I beat all da boys tonight! I finished first with 8 full rounds. 'Twas fun to smoke everyone, haha. I really didn't ever put the KB down at all. I used the sit-ups as my rest. I was able to keep a consistent pace throughout the whole thing.

[Boomer29]

Atta girl!!!! I heart KB swings. Always gives me a lil advantage.

That Lb is such a bish sometimes. Hurts when u least expect it.

I false grip but not a deep one I usually lose it in my kip. Got 2 today ugly. I think if you can master the push away and timing the subsequent reps will be easier.

[EPolis13]

FRIDAY, 5/9/14


Max Effort Lower Body

1Rm safety bar squat (safety bar weighs 65#)
65 x 10
115 x 5
155 x 3
205 x 2
215 x 1
225 x 1
235 x 1
245 x 1
255 x 1
265 x 1
275 x 1 - PR

Lol, holy failed attempt at setting a PR. Honestly, it's been forever since I've done safety bar squat, and I forgot what my last PR was. I went up in 10# chunks and it felt the same every single time till I hit 255. Jesus. I exhausted myself just trying to figure it all out. I set a PR, but given all the damn attempts I made, I can prob get 285-290.
275

yoke walk
5 rounds of:
40 ft yoke walk with 100# loaded onto the yoke

That sucked. We had to walk to the end of the gym and back. We were not allowed to put the yoke down at all. It was a bitch, esp after all that squatting.


GHR
8
8
8
8

Conditioning

15 minute AMRAP of:
romanian deadlift at 95/65 lb
hang squat clean
thruster
overhead squat
walking lunge (front rack position)

This was so fun. I love hang cleans and I love OHS. I did 4 full rounds + 25 reps (all 10 DLs and cleans + 5 thursters). I'm really trying to work on my thrusters, esp since they'll be in my comp in June. I am focusing on resting up at the top during the lockout before I come back down. This was a fun WOD and I ended up finishing in 2nd behind our best guy. My grip gave out in the last 2 rounds - my engine was actually fine. I used the DLs and the OHS as my "rest" and I did everything as unbroken as I could. I'd do all 10 of each exercise before I'd allow myself to put down the bar, and I did the 1st entire round w/out dropping the bar.

[EPolis13]

SUNDAY, 5/11/14

Skill Day

EMOM HSPU
6 EMOM for 10 mins

T2B EMOM
6 EMOM for 10 mins

No hands, no feet

I've had to work ALL of my oly's from the power position for the last 4 weeks, and I felt my speed under the bar was compromised. So I did the NHNF drill to refresh those motor patterns and to regain some speed. Super light weight, but I did a s**tton of reps on both clean and snatch.

[moshvr]

Strong squats and yoke walk the other day. Good stuff!

[12ccopeland]

Forever trying to get stronger than you/stay stronger than you in certain lifts. Forever so difficult.

[EPolis13]

Strong squats and yoke walk the other day. Good stuff!

Yoke walks are so brutal. I'm usually messed for a couple days afterwards haha

[EPolis13]

Forever trying to get stronger than you/stay stronger than you in certain lifts. Forever so difficult.

Lol, Cam!

[powercage]

Forever trying to get stronger than you/stay stronger than you in certain lifts. Forever so difficult.

Maybe you should have a more realistic goal. Like trying to outlift me.

[Boomer29]

You made that look so easy!! How's the calf you good to go full training?

[EPolis13]

You made that look so easy!! How's the calf you good to go full training?

Yes ma'am. The ever-talented fiancé removed my stitches for me last weekend and I returned to full squats this week. That vid of me doing NHNF is the first time I've dropped to the bottom of anything in 4 weeks. Eek!

[Synapsin]

Yes ma'am. The ever-talented fiancé removed my stitches for me last weekend and I returned to full squats this week. That vid of me doing NHNF is the first time I've dropped to the bottom of anything in 4 weeks. Eek!

he's barely a d;r though

[EPolis13]

he's barely a d;r though

lmao

[EPolis13]

MONDAY, 5/12/14

Dynamic Effort Upper Body

speed bench - 40% + band tension
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3


dumbbell press
40 x 8
40 x 8
40 x 8
40 x 8


chest-supported back rows
180 x 10
180 x 10
180 x 10
180 x 10


band face pull
100 reps w/red band

Dat pump


Conditioning

Tabata Something Else

8 rounds of:
pull-up for 20 sec
rest for 10 sec
Then:
8 rounds of:
push-up for 20 sec
rest for 10 sec
Then:
8 rounds of:
sit-up (standard) for 20 sec
rest for 10 sec
Then:
8 rounds of:
air squat for 20 sec

338 reps total. No thanks, Jeffrey.

[EPolis13]

Well, today has certainly been an interesting day, ha! The girl I'm competing with on 6/8 trains at a gym a couple of towns away from my current gym. This particular box has made it to regionals and has games-caliber athletes running around left and right. One of their guys will be at regionals in about 2 weeks. Suffice it to say, these folks are legit when it comes to CrossFit. Elise has been trying to get me to roll over there w/her for quite a while, but I've always said no because I feel a very strong allegiance to my current team.

Recently, the owner of my box has come down on us for coming into the gym outside of our normal MWF team practice to work on extra skill stuff. The skill stuff is what makes or breaks you in CrossFit. You can be the strongest mofo on the team, but if you can't rep out muscle ups, you won't be going anywhere. I cannot get better if I am not allowed to work on my deficiencies. Our 1.5hr workouts are really just not enough to get what we need, skill-wise. Our focus is strength. I decided to go with Elise today to see what this other box is all about and to meet some of the other ppl on their team. Here's what we did today:

Strict Press
35 x 10
65 x 5
75 x 3
85 x 9 (max reps)

I could have gone heavier - I was just following Elise's lead on this one.

Strict HSPU
30 reps in the fewest sets possible
10
8
7
5

I was actually pumped to try these. They're programmed into a terrible WOD at regionals and I have been curious to see how I stack up. They felt pretty good, actually!

High Hang Cleans
65 x 10
85 x 5
105 x 5
125 x 2
135 x 2
135 x 2
135 x 2
145 x 2
145 x 2

These felt great, as well. I practiced the re-grip on the way down and was able to catch it with each pass.

Muscle Ups
Well I'll be damned. I finally got them strung together. Of all the times to do it, too, it was right in front of the coach for this team. They felt so easy........like I have been doing them forever. People have told me that the minute I get them, I will wonder how I ever really struggled. I can say that's accurate. I've been doing them w/bent arms for quite a while so I can maintain that false grip, but tonight I just jumped up, grabbed the rings with a false grip, and started swinging away. Feelsgoodman I ended up doing 15 total - 3 rounds of 5.

Elise and I left before the WOD, but I talked to the coach for a bit and he wants me to join the team. So I'm going to go back tomorrow with Elise instead of going to my normal team practice. I have to sit down with my current coach soon and talk to him about all of this. He's going to be quite upset, but this is in no way a reflection upon him or his programming. His programming is actually great - it's just that I will never really be able to get better where I am now. :/

[Synapsin]

Congrats on the team. It always sucks to leave people, but its for the best. Good work with the muscleups too, I know you worked really hard to get to the point you're at now with them. Muscleups were always hard for me too until I got them.

[EPolis13]

Congrats on the team. It always sucks to leave people, but its for the best. Good work with the muscleups too, I know you worked really hard to get to the point you're at now with them. Muscleups were always hard for me too until I got them.

You can do MUs? Well I'll be........

[V.I.C]

[EPolis13]

lol I love this gif

[Synapsin]

You can do MUs? Well I'll be........

Haven't tried in a while, but yeah. I don't do them on rings though (which I believe are harder?)