16
Feb
Friday, February 17th
Strength
Back Squat
3 x 5
Conditioning
Open Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb. Women clean 125 lb.
Post squat load and reps completed to comments. Compare to 3/21/15.
135# back squat 5-5-5
75 @ 95# w/push-ups, until 12 then knees
135# back squat 5-5-5
75 @ 95# w/push-ups, until 12 then knees
BS: 275# 3×5
15.4: 87 reps rx
BS: 215#
15.4: 63 reps scaled to 155# and box push ups
BS: 215#
15.4: 63 reps scaled to 155# and box push ups
BS: 215#
WOD: DNF (Failed the first clean and felt my lower back immediately. I dropped the weight but the damage was done. I haven’t felt good since doing Diane last week. Back to the drawing board…. Very frustrating).
Foam roller and get a deep tissue massage today!!!!
Already do both, a lot…. But thanks. I’ll be doing my lower back strengthening program that I did a few months back, again.
Here’s the program I recommended to Brian, if anyone else is interested: https://www.catalystathletics.com/article/62/Back-Training-for-Weightlifting/
Good luck with it. Squatting creates a lot of compression on the spine – hanging from a bar may help, even between sets. I have ruptured discs L4, L5 & S1. Aside from training, getting inflammation down has helped me immensely, i.e., ice and advil (600mg every 4-6 hours directly after injury). I used to see the back doctors at HSS every time my back flared until one of them finally told me patients report a lot of success with ice. Bingo – ice is MAGIC. Get one of those huge reusable ice packs! I also use Biofreeze for pain.
BS: 215#
WOD: DNF (Failed the first clean and felt my lower back immediately. I dropped the weight but the damage was done. I haven’t felt good since doing Diane last week. Back to the drawing board…. Very frustrating).
Foam roller and get a deep tissue massage today!!!!
Already do both, a lot…. But thanks. I’ll be doing my lower back strengthening program that I did a few months back, again.
Here’s the program I recommended to Brian, if anyone else is interested: https://www.catalystathletics.com/article/62/Back-Training-for-Weightlifting/
Or for those more mobility challenged like me: https://gmb.io/back-stretches/
Good luck with it. Squatting creates a lot of compression on the spine – hanging from a bar may help, even between sets. I have ruptured discs L4, L5 & S1. Aside from training, getting inflammation down has helped me immensely, i.e., ice and advil (600mg every 4-6 hours directly after injury). I used to see the back doctors at HSS every time my back flared until one of them finally told me patients report a lot of success with ice. Bingo – ice is MAGIC. Get one of those huge reusable ice packs! I also use Biofreeze for pain.
Backsquat 115
66 @ 105 box push ups
Backsquat 115
66 @ 105 box push ups
Back Squat: 235
15.4: 108 rx (30 rep PR)
Back Squat: 235
15.4: 108 rx (30 rep PR)
BS 95#
Conditioning [email protected]# push ups
BS 95#
Conditioning [email protected]# push ups
15.4: 43 rx
[when done in 2015 Open, I didn’t have 125# clean, so 3 rx was all I had—looking forward to testing this in another year to see where my clean gets me]
15.4: 43 rx
[when done in 2015 Open, I didn’t have 125# clean, so 3 rx was all I had—looking forward to testing this in another year to see where my clean gets me]
BS: 245
15.4: 42 rx first attempt
Back squat 5s @ 153
WOD
98 reps at 123# with knee push ups
Back squat 5s @ 153
WOD
98 reps at 123# with knee push ups
Squats: 215
15.4: 35 w/ 135# squat cleans
I got a 1 Rx in 2015, I figured work on dialing in cleans versus a few sloppy reps at 155 or 165.
Squats: 215
15.4: 35 w/ 135# squat cleans
I got a 1 Rx in 2015, I figured work on dialing in cleans versus a few sloppy reps at 155 or 165.
225 across
Not squatting more but better ROM = stronger?
43rx
(Compare to 11 in 2015)=stronger
225 across
Not squatting more but better ROM = stronger?
43rx
(Compare to 11 in 2015)=stronger
BS: 3×5 @175
15.4: 50 Rx
all squat cleans
while I’m happy I improved from last time (27), HSPUs were a disaster today, did mostly singles, and failed 2 cleans. i wish i could do heavy power cleans… can do more next time.
Trade you power cleans for HSPU!
BS: 3×5 @175
15.4: 50 Rx
all squat cleans
while I’m happy I improved from last time (27), HSPUs were a disaster today, did mostly singles, and failed 2 cleans. i wish i could do heavy power cleans… can do more next time.
Trade you power cleans for HSPU!
Back Skwat: 275# for 3 sets
15.4 : 62 with box hspu
All the airbrushing, Photoshopping and filtering of the pic above couldn’t help my performance today
College Tuition – not groceries (that was a weird Siri dictate)
Back Skwat: 275# for 3 sets
15.4 : 62 with box hspu
All the airbrushing, Photoshopping and filtering of the pic above couldn’t help my performance today
Boom! (Don’t tell Shanna, this $20 was supposed to go to college groceries)
Congratulations! You have registered for the 2017 Reebok CrossFit Games Open.
An email with important competition details has been sent to you at [email protected]. Please check your inbox and make sure the message is not in your spam filter.
Competition Region: North East
Division: Masters Men (35-39)
Payment Transaction ID: 4873805099736821104710
CrossFit ID: 1014826
College Tuition – not groceries (that was a weird Siri dictate)
BS – 235
15.4 – 64rx compared to 42 in ’15
BS – 235
15.4 – 64rx compared to 42 in ’15
BS: 145
42 reps @ 115 and hand stand pushups using box
BS: 145
42 reps @ 115 and hand stand pushups using box
BS: @165
wod: 81 Reps @135 (pike push-ups)
BS: @165
wod: 81 Reps @135 (pike push-ups)
BS: 143#
15.4: 82 @103# & pushups
BS: 143#
15.4: 82 @103# & pushups
BS: 255#
60 @135 and 2abmats (and then to pike push ups when shoulders went in the 4th round).
BS: 275 3×5
WOD: 52 at 115. 1 set of hspu w 2 abmats. Then box push-ups
BS: 275 3×5
WOD: 52 at 115. 1 set of hspu w 2 abmats. Then box push-ups
BS 133
WOD 63 @ 93
BS 133
WOD 63 @ 93
Back Squat 5’s @95
WOD 60 @85 (push-ups)
Back Squat 5’s @95
WOD 60 @85 (push-ups)