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Old 03-08-2018, 01:28 PM   #1061
Jordan Derksen
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Re: The Wolverines Log

Oh wow good to know. Honestly at the level everything’s at now I don’t know how competitive i’ll ever be again. There’s also almost no local individual competitions anymore, they seem to all be teams now.

I competed in weightlifting against deschamps last year and he beat me by 5kgs. I had been training solely as a weightlifter at the time. That dude is legit. I remember competing against him thinking why did I ever quit CrossFit...

So far invictus has been fun at the performance level. The comp level is still way too much to take in. One step at a time for now. Even just in the two weeks I’ve been doing CrossFit again my conditioning has taken leaps and bounds forward. And my body feels better. Knees aren’t so crackly and shoulders don’t pop as bad.

Thursday March 8
A.
Take 20 minutes to build to today’s 2-RM Bench Press
185x5, 205x3, 225x3, 245x2

B.
Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts, 225lbs
12 Dumbbell Push Press, 50lbs
12 Ring Dips
4 rounds

That was a fun workout. It’s coming back really fast.

My wife also mentioned how my waistline is looking a lot more trim.

Why did it take so long for me to come back?
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Old 03-10-2018, 09:39 PM   #1062
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Re: The Wolverines Log

Saturday March 10
Complete as many rounds and reps as possible in 14 minutes of:
100 Double-Unders
20 Overhead Squats (115/80 lbs)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35 lbs)
100 Double-Unders
12 Bar Muscle-Ups

302 reps. Well that sucked more than I expected. Itís been a long time since double unders so Iíll give myself a pass there. The only started getting consistent by the third set of 100. I honestly thought I could get close to a full round through. Oh well. It was fun.

Kroc Rows, 88lb
15 each Arm
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Old 03-13-2018, 10:39 AM   #1063
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Re: The Wolverines Log

I did a long term review of invictus programming yesterday and found some obvious trends. I am going to keep with 531 and run 6 week cycles. I like it, it works, and I'll just use it in place of their programming for strength. Otherwise I'll keep following as normal. After a quick look it is pretty close to 531 anyway so it won't change anything long term really. I'll just get to be in control of something which I like.

I'm going to be running 6 week cycles for strength using an alternating 2 day per week schedule for the 4 lifts. Squat and Bench one week, DL and press the next. I will try to do a cycle review so I can keep track of how I'm doing. I've never alternated weekly, so it won't be a lot of stimulus. But I'm aiming for overall health and recovery now, so I don't think that matters very much. There's quite a few 2 day/week alternating 531 templates that seem to promise some solid gains. When I went from squatting 2-3 days per week to once I was surprised how I made more gains squatting only once. Maybe the same will be true for every other week.

Strength Cycle Review:
With some of the maxes happening the last 2 weeks with invictus I basically finished off my last cycle of 531. Hence the decision to just keep going with it. I started following Invictus in what would have been my 1+ week.

TM's:
BS: 355
Bench: 235
DL: 410
Press: 175

+ Sets:
5+:
BS: 305x8, Press: 150x7, DL: 350x8, Bench: 200x10
3+:
BS: 320x6, Press: 160x5, DL: 370x6, Bench: 215x7
1+ (started crossfit again):
BS: 345x3, Press: 195 (no +, just a max), DL: no max, Bench: 245x2
- this week was pretty random. I followed their programming, hence my maxes are way off %'s.

As another PR tracker for these reviews, Olympic Lifts:
Clean: 185 (during 18.2)
Snatch: 195

It's been a very long time. I'm not sure how I'll put these in yet because Invictus doesn't seem to give enough practice on them. Yes... I snatched more than I cleaned. That should right itself really quickly.

Next Cycle:
TM's:
BS: 355+10= 365
Bench: 235+5= 240 (i went way over my + sets last cycle, very much resisting the urge to make too big of a jump here)
DL: 410+10= 420
Press: 175+5= 180
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Old 03-13-2018, 03:10 PM   #1064
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Re: The Wolverines Log

Tuesday March 13
Kept today simple. I just got a summer co-op job so thatís one less thing to stress about.

The other day was deadlifts so Iíll start my new cycle now.

Deadlift 5,5,5+, AMRAP @ 65%
275x5, 315x5, 365x8, 275x15

I might jump on the airdyne for some sprints yet tonight. They had 500m row sprints so airdyne is the best I can do at home. Good thing itís a harder sub.

Yup I got in and got it done:
Airdyne 1:30 for max calories (best equivalent to 500m row I can think of)
46, avg Watts 434
45, avg Watts 431
52, avg Watts 457


Must have been chillin the first two rounds. That Airdyne is brutal.
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Old 03-15-2018, 10:55 AM   #1065
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Re: The Wolverines Log

Thursday March 15
A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

5, 20ft, 40s
5, 25ft, 30s
5, 25ft, 25s


B.
Four rounds for time of: (was originally five rounds)
400 Meter Run
9 Toes to Rings
6 Chest-to-Bar Pull-Ups
3 Ring Muscle-Ups
22:58
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Old 03-15-2018, 12:59 PM   #1066
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Re: The Wolverines Log

A few comments on that last workout.
I forgot how hard running was. I also had to transition up and down stairs for my runs.
I was surprised how good my hand walking was. I guess those training blocks I focused on gymnastics stuff really paid off. I felt solid on my hands.
L-sits are also brutal
Muscle ups... I have got to start dedicating regular time to getting the no false grip kipping muscle ups for workouts. I ripped my hand at the base of my palm by my wrist. I’ve done that so many times in the past. False grip just does not pay off while kipping. It’s too much force for the skin by the wrist. I could never really do the no false grip ones well. This time i’m going to really go after it and get good at them. I hate ripping my hands there.
My waist is shrinking and I’m slowly getting leaner, but I gained a pound. I am now 203. Crossfit is awesome.
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Old 03-18-2018, 03:50 PM   #1067
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Re: The Wolverines Log

Sunday March 18
This week was pretty crazy with school so I only managed to squeeze in 3 this week. Today was quite humbling to say the least.

Shoulder Press 5,5,5+
115x5, 135x5, 155x8
These went really well. Up in weight and reps from last cycles 5's week.

"Diane"
21-15-9 reps for time of:
Deadlifts, 225lb
Handstand Pushup I used an abmat between two 45lb plates
14:30
Yup... that's how that went. The deadlifts were easy but those HSPU were brutal. But I haven't really done them for a few years so there is that. I knew for 18.4 I would never do Diane in under 9 mins so I didn't bother doing that workout. I just did the full workout. But at the 9 minute mark I was 8 reps into my set of 15 HSPU... so yup that's bad. Definitely kipped around half of the total reps.

Kroc Rows, AMRAP @ 90lb
18 each arm

I've been doing some of these workouts in my unheated shop in the back. It's been floating around 0 so I can finally get out there again. It's really not so bad in the cold once you warm up.
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Old 03-20-2018, 01:04 PM   #1068
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Re: The Wolverines Log

Tuesday March 20
Back Squat 5,5,5+
240x5, 275x5, 310x8

That went pretty well. 310 felt pretty heavy but Iím only back squatting every other week now so thatís expected.

4 rounds for time:
40 Double Unders
20 Wallball, 20lb
10 Power Cleans, 155lb
15:43

That was really fun. I havenít sweat that much or been that out of breath yet that was a great workout. The one posted on invictus had toes to bar instead of power cleans but I just did those and wanted to get some heavy barbell cycling in there. Double unders went much better today than they did on 18.3.
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Old 03-21-2018, 12:01 PM   #1069
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Re: The Wolverines Log

Wednesday March 21
Bench Press 5,5,5+,AMRAP
155x5, 185x5, 205x10, 155x15

3 rounds for time:
500m row
20 chest to bar pull-ups
20 push-ups
17:06
Chest to bar pull-ups got me good. I used to be a pull-up master but wow that was rough. I would start with a set of 5 and then do doubles and singles to get to 20.

Kroc Row, 90lb
20 each arm

Much needed rest day tomorrow.
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Old 03-24-2018, 05:42 PM   #1070
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Re: The Wolverines Log

Saturday March 24
Snatch, work up to a heavy single in 20 minutes:
155, 165, 175, 185, 195, 205ff, 215f, 215


Not bad. Technique is still leaving much to be desired. I can easily make those lifts strength wise, it's just working the movement enough to get my technique back.

For Time:
15 Power Snatch, 135
30 Ring Dips
10 Power Snatch, 135
20 Ring Dips
5 Power Snatch, 135
10 Ring Dips
11:46 Power snatches definitely took me some time. I never strung any together, just singles with small breaks between. It's weird, I still have my old crossfit brain so when I see workouts like this I think it doesn't look to bad and usually have a time in mind. When I actually do the workout I have typically been doubling the time I think it will take. Today I probably could have done in 6 or 7 minutes back in 2012.

I slept like garbage last night so that really threw me off today as well.
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