Scaled “Garrett”

I went back to the chiropractor today and he showed me the x-rays. I have some weird curves going on in my spine due to sitting all day for work. Might be time to look at setting up a standing desk. Sore in my calves today, probably from all of the push presses last night. Shoulder soreness is definitely from push presses and I bet they’ll be even more sore tomorrow after today’s WOD.

Warm-up

  • 10 Russian KBS (53# KB) each round before the Wall Ball set
  • 1-2-3-4-5-6-7-8-9-10 Wall Balls (20# MB, 10′ target)

I started out slow and steady, which quickly put me behind a lot of people. But I never rested and ended up finishing first in the class with a time of 6:15.

WOD

“Garrett”
Three rounds

  • 75 Air Squats
  • 25 Ring HSPU
  • 25 L-Pull-ups

Anyone that can do this WOD as prescribed is a fucking beast.

I’ve never attempted a ring HSPU and don’t have plans to try one. I started off doing HSPU with no assistance and got about 10 in each round before adding an AbMat under my head. I did mostly kipping HSPU, except for 4 or 5 strict ones at the beginning of each round. I did a few L-Pull-ups in the first two rounds, but quickly resorted to strict dead-hangs. After about 10 or 12 of those per round I added a purple band to finish out the 25. My total time was 32:44.

Finisher

  • 1m Side Plank (L)
  • 1m Side Plank (R)
  • 1m Plank

This was supposed to be 3 rounds, but there wasn’t enough time so I only got in the one.

Sunday Morning in San Francisco

Yesterday was an incredibly long day. I was up at 5:30am and volunteered all day at WordCamp San Francisco, spending most of the day on my feet. I got a pretty good night of sleep and headed in to the hotel workout center at around 9:30am.

Warm-up

800m Run on the treadmill

Strength

I used a couple of the machines again today, but went back and forth between the machines instead of doing all sets at one machine before switching.

Chest Press

  • 3x 115#
  • 3x 130#
  • 3x 145#
  • 3x 160#

Shoulder Press

  • 3x 80#
  • 3x 95#
  • 3x 110#
  • 3x 135#

WOD

3 rounds

  • 20 Chest-to-deck Push-ups
  • 30 Russian Twists (30# DB)
  • 30 Air Squats

I finished in 6:20 and probably should have upped it to 5 rounds.

Finisher

20 minutes on a stationary bike set to the hills program. According to the computer I went 5.44 miles.

Push (Press) It Real Good

I was planning to hit up the 8pm tonight, but decided to go to the 7pm in case I felt like staying after for a bit and doing some extra work, which we can do during the 8pm. Shoulders are sore from yesterday.

Warm-up

4 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Squat Jumps

Strength

Find a 2 rep max for Push Press

Started off at 5 reps of the 45# bar. Then did 2 reps at each of 85#, 105#, 125#, 145#, 165#, and 175#. The last time I tried a max push press was at the end of March when I got 145#. That’s a 30# PR with 2 reps.

WOD

10:00

  • Odd minutes: 7 Power Cleans (100#)
  • Even minutes: 7 Front Squats (100#)

Take 1 minute off to add weight

10:00

  • Odd minutes: 5 Power Cleans (120#)
  • Even minutes: 5 Front Squats (120#)

Take 1 minute off to add weight

10:00

  • Odd minutes: 3 Power Cleans (140#)
  • Even minutes: 3 Front Squats (140#)

After a couple of reps into that first minute of power cleans I didn’t think I could keep going. My back was really feeling it. I realized I was pulling too much too early with my back, so I slowed down the deadlift portion of the clean and then exploded with the weight once I got above my knees. It really helped a lot and I didn’t feel a problem with my back until after the we were done.

We ended up doing 5 more power cleans with each weight that what you would see here because we didn’t have racks, so everything was off the floor. I really liked this one. It was over 30 minutes, but there was less than 30s of work during each minute. Just enough time to recover before starting on the reps of the next movement.

I’m heading off to San Francisco early tomorrow morning and won’t be back until late on Monday night. Hopefully I’ll find some time to workout at the hotel.

Be a Warrior

Got to sleep late last night, but feeling pretty good today, other than my lower back of course.

Warm-up

  • 400m Run
  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 4 rounds
    • 15s Jumping Jacks
    • 15s Air Squats
    • 15s Mountain Climbers
    • 15s Jump Squats
  • 4 rounds
    • 15s Plank
    • 15s Supermans
    • 15s Side Plank L
    • 15s Side Plank R

Long warm-up, but just what my body needed.

WOD

Cool partner WODs today. I was paired up with Laura. You keep alternating each part of the workout, so while one person is running, the other is doing the movement for reps inside.

10:00 AMRAP

  • 150m Run
  • Over the Box Jumps (24″)

We got 198 reps total. Great WOD that keeps up the intensity the entire 10 minutes. There is no place to rest here until you’re done.

We rested for 5 minutes before moving on to the second part.

10:00 AMRAP

  • 150m MB Run
  • Alternating one-arm DB Snatches (40#)

We got 175 reps in this one. MB runs are never easy. Another 10 minutes where there is no place to rest because snatches are such a full body move.

Now I’m off to run the Warrior Dash at 4:30 this afternoon. It’s only 3.25 miles and from what I’ve heard there is a lot of waiting at the obstacles, so I don’t expect it to be too hard on the body. I’ll use it as a recovery from this morning’s WOD. Then tomorrow I’m heading out-of-town for the weekend to golf with my Dad and a couple of buddies. Looking forward to the rest days.

Hold that Finish

Other than my lower back I’m feeling good. Went to the 5:30pm class today and with all the rain we got last night it was really humid out.

Warm-up

5 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

WOD

20-19-18…3-2-1

  • Burpees
  • Russian KBS (53#)

Wow, this one will kill you. I did all of my reps unbroken for both movements and only rested during transitions. I think we had 16 people in class so it was a scramble for KBs. I ended up with a 53#, which was just fine by me. It allowed me to keep a high intensity and maximize my power output. I finished in 25:51 with an ocean of sweat under me.

Finisher

5 rounds

  • 30s Bottom Squat Hold
  • 30s Handstand
  • 30s Plank

This looks rather easy, but it definitely was not, especially being so sweaty. When I went up for my 3rd handstand, the mat started to go flying and I nearly ended up on my head. My arms were even shaving in the 3rd round of plank. Great way to finish of the workout.

First Grace

Saturday night we had a great time at the 2nd annual Survival Fitness Picnic. I didn’t get home until 2am and slept in until 9:30. I spent the entire day watching the finals of the CrossFit Games. Amazing and inspiring! One of my favorite parts is seeing elite athletes cheer each other on, which never happens in any other sport.

After the Games ended, I decided to take a shot at rigging up my gymnastic rings in the garage. I made a quick trip to Home Depot for supplies and started working around 8pm. I quickly found out that both of the batteries for my drill were dead, which made things a lot harder because I had to keep switching batteries on the charger. I also had to make a run to buy some nutdriver attachments for the drill. A little before midnight, I finally had everything up. The project turned out to be much tougher than I expected, especially for one set of hands. I wish I had a taller ceiling in the garage, but these will be just fine for the limited use I’ll give them.

Yesterday was my second rest day in a row and a much-needed one. I did get an hour-long deep tissue massage, which really helped loosen up my back. I’m going to have to get massages more often. It’s supposed to hit 100 degrees today so I went in to the 9am class, which was already in the mid 80s. I was the only guy in a class of 9, which was kind of odd.

Warm-up

4 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Immediately followed by:

4 rounds

  • 15s Plank
  • 15s Superman
  • 15s L Side Plank
  • 15s R Side Plank

I was already sweating bullets at this point it’s so hot and humid.

WOD

“Grace”

  • 30 Clean and Jerks (125#)

This was my first time doing “Grace” and I’m pleased with the results. We had a 6 minute time cap so I was deciding between 115# and 125#, but glad I went heavier. My time was 5:10.

Finisher

10 Prowler Sprints (5 high, 5 low, loaded with 135#)

I’ve done these heavier, so this wasn’t too bad. Being able to go faster does some different work.

Fat Bars on the Playground

Today is another hot one, so I got up early and took a drive down the road to a local school. They have all kinds of monkey bars, dip bars, and playground rigs to make WODs out of.

Warm-up

  • 400m Run
  • 2 rounds
    • 10 PVC Pass-thrus
    • 10 PVC OHS
    • 10 PVC Around the World’s (5 each way)

WOD

Fat bar DB “Fran”
21-15-9

  • Pull-ups
  • Thrusters (45# DBs)

There weren’t any great bars at a height high enough for me, so I went with the best thing I could find (pictured above). The bars were probably twice the diameter of a normal pull-up bar and I really had to bend my knees in order to get a kip going because I could easily touch the ground. Variety is good though right? My time was 9:32, which is worse than the 9:05 I did at Survival Fitness a couple of weeks ago. I’ll take it though since my intensity probably wasn’t as high as it would be doing the WOD next to other people and the fat bar makes this a lot tougher.

Finisher

Tabata Mash-up

  • Hanging Leg Raises (strict)
  • L-sit

I used the same fat bar for the hanging leg raises. For the L-sits there were some perfect dip type bars about 1.5-2 feet off the ground.

Kayaking

Went out for a 2 mile trip in the kayak again and it was easier than the first day. I had to keep switching up my grip on the paddle though because I started to get blisters on my thumbs the other day. I’ve really been feeling the kayaking in my abs over the last day or so as well. It really is a great workout. Not too long after, I went out and walked 9 holes of golf with by brother.

About 12 hours after the morning workout I did another one with Dad.

Warm-up #2

3 rounds

  • 1m Plank
  • 1m Lateral Hops (30s each leg)
  • 1m Side Plank (30s each side)
  • 1m Rest

I knew Dad could use the core work so I threw in the planks. Lateral hops were just something to get the blood flowing.

WOD #2

4 rounds

  • 5 HSPU
  • 25 Air Squats
  • 40 Tuck Jumps

The plan was to do 10 HSPUs, but I quickly realized that wasn’t going to be possible. My shoulders were pretty fatigued from pull-ups, thrusters, and kayaking. I had to scale back to 5 reps each round. For the first two rounds I did strict and kipping, then in the last two rounds I added one AbMat. Dad did piked push-ups and did 10 reps. He also scaled back to 3 rounds instead of 4. I finished in 9:57 and he wasn’t too far behind me for his 3 rounds.

Finisher #2

Death by Burpees

I made it through the round of 15 with less than 5 seconds left in the minute, so I shut it down there. That’s enough for one day. I walked a mile to cool-down.