Back at Survival Fitness

I was absolutely exhausted last night when I got home. Went to bed at 10pm for a solid 10.5 hours of sleep! First day back at Survival Fitness this morning and it felt great. It was a pretty big class from what I remember the size being a few months ago. I’m excited that SF will be moving to a much bigger space soon.

Warm-up

  • 300m Power skipping while with OH PVC
  • 30 Air Squats
  • 20 PVC Pass thrus
  • 30 OH Squats

The power skipping was pretty taxing, especially having to hold the PVC overhead. I hadn’t done anything like that before.

Skill

5 rounds

  • 30s Handstand
  • 30s Deep squat hold

This was really easy considering I’ve been doing scaled handstand push-ups. I could feel it in my wrists a bit though.

WOD

  • 1 Mile run
  • 100 box jumps
  • MAX HR push-ups
  • 100 sit-ups
  • MAX pull-ups
  • 100 KBS
  • 1 Mile run

There are over 20 people from SF doing the Tough Mudder next weekend, so this WOD was designed to prepare them. It was a good test for me as well since I have the duathlon coming up in two weeks. I ran the first mile in about 6:40. The last time I did a mile test was November 20, 2011 in 7:47, so I was thrilled with my progress. I used a 24 inch box for the jumps without a problem. It’s just that 100 is a lot to knock out in a row. For maximum HR push-ups I was able to get 26 unbroken. I split sit-ups into sets of 50-25-25. I went with strict dead hang pull-ups, since the bars aren’t high enough for me to do kipping, and set a new PR with 7. The worst part of this workout was doing 100 KBS. I used a 53# KB and broke them into sets of 10 for most of the way. The last mile took me about 8:20 for a total time of 39:19. Along with another guy, we were the only people to finish under the 40:00 goal. He smoked me pretty good on both runs, but since I did fewer push-ups and pull-ups I was able to get a head start on the last run.

Sunday Funday

Yesterday after walking 18 holes of golf I had to rush home, shower, and get out to a restaurant for happy hour and dinner with a bunch of my CrossFit friends. Great fun! Such a good group of people. It’s going to be hard to leave this year, but I’m heading home to my close friends and another great group of folks at the gym there.

Since we started dinner before 5pm yesterday, I was in bed around midnight with enough time to recover enough to hit the 9am this morning. Getting out of bed was rough though. I couldn’t believe how sore I was from the interval workout at the track. After moving around a bit and eating a banana I felt better and decided it would do me good to get in for a tough workout.

Warm-up

  • 400m Run
  • 3 World’s Greatest Stretch (each leg)
  • 10-15 of each
    • V Sit-ups
    • PVC Pass thrus
    • Air squats

WODs

Teams of Three. For both portions, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Since class was small (imagine that after a night of drinking!) most of us paired up for teams of two instead of three.

15m AMRAP

  • 3 Deadlifts
  • 6 HSPU
  • 9 Box Jumps

Deadlifts were done with 225#, I used 2 AbMats for the HSPUs, and jumped on to some stacked up tires that were taller than 24 inches. I was able to complete all rounds unbroken, which is why I went with 2 AbMats instead of 1. At a team, my partner Adam and I completed 15 rounds plus 3 deadlifts. I went first in this AMRAP. Teams of 2 was actually perfect here and we kept a steady pace of 1 minute rounds. With 3 people I think our rest period would have been too long.

After finishing the first WOD, I was feeling so much better than when I woke up. I’m glad I decided to make it in to class instead of going back to bed or going for a hike.

We rested for 5 minutes before hitting the second WOD.

15m AMRAP

  • 5 Pull-ups
  • 10 Burpees

I went second in this AMRAP because Adam is better at pull-ups than I am. In the end it didn’t matter because we each completed 9 rounds for a total of 18. That’s 45 pull-ups and 90 burpees each. This WOD would have been much better with a team of 3. My kipping pull-ups are getting much better because I’m able to feel when I get out of control and dial in the swing. I’m also getting better at adjusting my grip on the bar.

After the workout I headed to Total Wine & More to pick up some beer. CrossFit Full Strength has started to call today Sunday Funday because everyone is encouraged to bring a 6-pack of beer for after the noon OLY class. Last week was the first one and it was fun.

Olympic Lifting Class

After a snatch warm-up progression with the PVC pipe we worked on our snatch technique by doing a power snatch followed by a full snatch. I worked up to 105# I think.

Next we got out the racks and worked on the drop snatch with overhead squat. I got up to 125# there. Tried 135# once, but I had the weight too far forward and my feet were too wide.

I wasn’t quite all there and felt weak during the OLY work today, but it was good to get a final session in with Johnny.

My hands are healing a little Only soreness…

My hands are healing a little. Only soreness I can remember this morning is that twitch in my right ass cheek again. Today was a double WOD day.

Warm-up

  • 400m Run
  • 2 rounds
    • 15 Air Squats
    • 10 Push-ups
    • 5 Pull-ups (strict)
  • PVC Bergener Warm-up
  • PVC Jerk Transfer Skills

I wish we did more push-ups to build up that strength.

Strength
12:00, every minute on the minute

  • 1 Clean
  • 2 Split Jerks

I started out with 95# and ended up with 125# for the last 3 sets.

WOD #1
3m AMRAP

  • 5 Push Press
  • 10 KBS

I used 105# for the push press and 62# for the KBS and both were all I could handle at the end. I was able to do 3 rounds plus 1 more push press.

We took a 4 minute rest before going to the second WOD.

WOD #2
3m AMRAP

  • 5 Burpees
  • 10 Pull-ups

Because of my hands I had to do ring rows, which were challenging enough as it is. I finished 3 rounds plus 5 burpees and 3 more ring rows. You wouldn’t think a couple of 3 minute workouts would be that bad, but just like any other WOD, they really surprise you. My shoulders are already sore from all that work, so it’s a good thing tomorrow is a rest day.

At Survival Fitness Warm up 30 reps each…

At Survival Fitness.

Warm-up

30 reps each:

  • High knees
  • Zombie kicks
  • Squats
  • Push-ups
  • Jumping jacks
  • Butt kicks
  • Mountain climbers
  • Standing bicycles

If you finish before everyone else, do 30 jumping jacks on the minute every minute until everyone is done.

WOD

Using a deck of cards, one card will be flipped over at a time for 40:00.

Suits:

  • ♣ – Now and Laters (4 count plyo lunges – 2 each leg)
  • ♠ – Plank (1 minute)
  • – Pull-ups (ring rows)
  • – Burpees

Ranks:

  • Ace – 14
  • King – 13
  • Queen – 12
  • Jack – Pick another card and double it, also using the suit of the new card
  • 10 through 2 – face value

So…for example when a King of diamonds came up we did 13 ring rows. If a jack (any suit) comes up, another card is flipped. If the next card was the 9 of clubs that would be 9 x 2 = 18 Now and Laters, which themselves consist of 4 lunges, so we would have 72 lunges! As you can see, things add up fast. Oh, and plank is always one minute unless a jack is involved and it would become 2 minutes. If you picked the ace of spades you wouldn’t have to do 14 minutes of plank!

In the 40:00 time limit I finished 30 of the 52 cards. High counts (not total for the workout) were 68 lunges (42 another time), 42 burpees (I think it was 3 hearts in a row), and 28 ring rows. Somewhere is the middle of the WOD I switched from plyo lunges to regular lunges.

Beginning CrossFit

At Survival Fitness – On-Ramp #1

Warm-up

5 Tabata Rounds

  • High Knees
  • Butt Kicks
  • Mountain Climbers

WOD

“Cindy”

  • 5 pull-ups (scaled by doing ring rows)
  • 10 push-ups
  • 15 squats

The WOD is supposed to be AMRAP in 20 minutes. I survived less that 7 minutes before I was feeling sick and couldn’t do any more. I completed 3 rounds.