8.28.2013 – Crossfit

August 28, 2013

Telecommuted and Sharon is out of town, so hit the Wednesday noon class.


Snatch Grip Deadlift
establish a new 3RM

Hit 3×235.  Issue is grip strength, not core.  Amusing moment – confusing sumo deadlift with snatch grip deadlift and wondering why I was nowhere close to 270. 

3 Rounds
30 Double Unders
15 2KB Cleans
1 Sled Push (high/low)
Rest 90 seconds b/t rounds

20kg bells, 90lbs on sled.  15:20.  Started raining right in first round, was hard to get traction.


8.27.13 – Crossfit

August 27, 2013

KB squats: 4×8 @ 20, 24, 28, 28

KB swings: 4×12 @ 24, 32, 36, 44

7 Rounds:
7 SA Dumbbell Clean & Jerk / arm
7 Knees to Elbows

Did 5 rounds at 40lbs.  Had to go get the kids ready.

8.24.2013 – Crossfit

August 24, 2013

Dumbbell Snatch (deck)


Should have started higher.  No reason not to hit 60 or 70 next time.
3 Rounds
AMRAP 3 minutes:
5 2KB Front Squats
10 KB Push Ups
20 Double Unders
Rest 90 seconds b/t rounds

Round 1:  2 + 5 squats

Round 2:  2

Round 3:  1 + 5 squats, 10 pushups, 2 DUs

8.22.2013 – BJJ

August 22, 2013

First class back post-injury.

Worked an arm loop sequence from guard.  If uke is in your guard, with elbows tucked inside your thighs to start a guard break, this can stall the break and perhaps lead to a sweep:

  • Cats paws on both of their wrists, same side
  • Open guard, left foot on their hip
  • Collapse knee across their arm to hold it in place
  • Right foot on their hip, shift back further to extend arms
  • Loop left foot around their right arm
  • Key – get foot in far enough that the top of your foot is hooked against their lat

At that point, you’re more in control, and can either

  • Bring right foot to their right hip, opening up their left side to pass
  • Maintain grips – when they try to come around, scoop leg with right arm and sweep
  • Key:  keep shin of right leg in their belly as much as possible – that’s the fulcrum


  • Push their left leg out at the knee with your right foot and go for what amounts to a scissor sweep

Flow rolled for 2 three minute rounds.  First was lousy – I’m rusty.  Second the dude wanted to roll full speed, so swept and worked into and out of mount. 

Live roll with Dave.  Started in his guard, passed to half guard, maintained top control, eventually worked to mount, then S mount before time expired. 

Guard break actually worked well.  Knee cut was not smooth, which is why I got caught working out of his half guard.  Did a good job getting cross face, which let me maintain position.  Really need to drill breaks and passes.



8.22.2013 – Crossfit

August 22, 2013

Get Ups
~10 reps total (five sets of one on each side)

16, 20, 24, 28, 28 (pr)
EMOM x 10 minutes
4 Push Jerk
4 Pull Ups

Started at 115, dropped to 95 after fourth set – no way I was going to keep up.  Did a mix of regular pullups, pullups with band, and one set of ring rows.  Elbow felt sore immediately after, but seems to be fine two hours later.

8.20.2013 – Crossfit

August 20, 2013

Snatch Grip Deadlift

185, 225×3

AMRAP 12 minutes:
5 Ring Rows
10 Push Ups
15 Ball Slams
20 Kettlebell Swings

Started on pushups.  Did either 3 or four rounds plus ten pushups.

Stomach was not happy that morning.

If you’d asked me last Saturday, I’d have told you I had a problem.  Continued to have some pain below the shoulder blade, and the discomfort I described as moving around under my armpit to my chest has evolved so that if I slouch forward the muscles on my ribcage underneath the pec start to cramp.  During the drive on the way down to the outer banks on the 10th I had decent pain in between the shoulder blade and the spine, and figured I’d be calling my neuro soon.  Started taking Motrin.
Hit Crossfit OBX on Monday, which included a sequence where you clean, hit a front squat, push press, drop the bar into a high back squat, push press from the high back squat position, then drop back for the next clean.  Everything has felt more or less fine since that workout, including two additional reasonably intense sessions at Crossfit OBX.  Still get the ribcage cramping feeling if I slump, but it’s not as intense and seems to be fading.  Get some occasional twitching in the lat by the armpit, but there’s no weakness or pain, so I’ve decided that doesn’t matter.
My best guess is that I stretched or knocked something loose or pushed something back into place with that high back squat work.  It’s a stupid lift – you’re dropping the bar right onto your spine, and I had a bruise for a couple of days, but I’ll be damned if it doesn’t seem to have done something positive.
So, tl;dr:  I guess I’m fine.  I don’t really get it at all, but I’m not complaining.  Will probably give it another week to make sure it’s all settled in before I go back to BJJ. 

8.16.13 – Crossfit

August 16, 2013

“Balls out” at Crossfit OBX

Five rounds for time:

10 sit-up/stand/ball slam
20 sitting twisters
30 wall balls

Rx was 30 lb ball, dropped to 25 after first round

31:20. Smoker.

8.14.13 – Crossfit

August 14, 2013

At Crossfit OBX

Deck of cards:

Spades = 1 handed burped
Hearts = air squat
Diamonds = 1 handed mountain climber
Clubs = flutter kick

Aces were 14.

Decent workout. Started doing regular burpees after a while – the one handers basically require you to kip up, which is hard on the back and, if you’re not lucky, the junk.

Were done in 45 minutes so did
Hang power cleans, 4×5 95/133/153/163

8.12.13 – Crossfit

August 12, 2013

At Crossfit OBX with Bob

“Bear Progression”

Clean, front squat, push press, back squat, push press

Workout was supposed to be five sets of seven. Neither Bob nor I got the message so we did:

Seven sets of one rep: 89 -141. Weights were a mix of kilos and lbs but that’s about right.

I then did 3×5 @ 95 lbs.

Did a 19.2 mile ride in 1:02 with Sharon right after we got back. Didn’t bonk, but had no juice – hadn’t eaten enough.