Running in the Snow

2013-out-for-bloodThis morning I was up early and drove over to Mount Pleasant. It was supposed to be for the Out for Blood Duathlon, but due to rain, slow, and sleet they had to cancel the bike portion of the race. Much of the running and biking courses were flooded and many other parts were covered in snow and slush, making it very dangerous to be racing on bikes.

I’ve competed in this race the last two years (winning my age group for the mountain bike division both years) and the weather has always sucked, but this year was the worst. They had to rush to come up with the alternate course, but thy could have easily had someone shovel off the snowy areas of the 5k course. They also didn’t correctly map out a course because it ended up only being about 2.65 miles instead of 3.1 for a real 5k. Oh well, nobody was setting any time records with the condition of the paths and the slick wooden bridges. I finished in about 21:11 after starting out way too fast. I placed 3rd in the 26-35 year-old group for today’s run. At least I can still be competitive as the old man. 🙂

Went in to the gym at 4pm with Matt, Cora, and Kevin to do some training.

10:00 EMOM

  • Odds: 4 Power Snatch (115#)
  • Evens: 12 Pull-ups

Got 12 unbroken butterfly pull-ups each round! I’m really finding the groove with the butterfly.

3 Rounds

  • 15 American KBS (53# KB)
  • 15 Burpees
  • 50 DU

I did the first round of DU unbroken, but started hitting the wall after that. Finished in 7:34.

10:00 EMOM

  • Odds: 30s Handstand Hold
  • Evens: 12 T2B

I made a discovery of how to cycle my T2B a little faster. Being able to do 5×12 unbroken is a huge improvement for me.

10 Rounds

  • 15s AirDyne max effort sprint
  • 1:45 Rest

This is the worst thing I’ve done in a year and a half of CrossFit. I thought I was going to puke from the 3rd round on. We even went 20s on the last round just for fun and I could barely move in those extra 5 seconds. I’m not even exaggerating when I say that I pretty much had to crawl off of the AD after each round. Kevin and I used the same AD and we totaled 269 calories.

After that high effort, I figured it would be a good idea to get some easy rowing in. Did 6 minutes at an easy pace for just over 1,200m I think

Hump Day

My body was feeling a little beat up this morning. Would probably be worse, but I sort of got back to getting 8+ hours of sleep. Worked out at 10:30 with Matt, Cora, and Kevin again.

Warm-up

Tested out the new Rx jump rope. Me like! It spins even better than the Again Faster Revolution and Rogue SR-1 ropes. The biggest difference though is that the cable doesn’t get any of the memory kinks from being wound up in my bag like the other cables.

Strength

10:00 EMOTM

  • Odds: 5 HSPU
  • Evens: 5 Weighted Ring Dips

I did my first 4 sets of HSPU at a deficit with my hands on 10# bumper plates and then on the ground for the last set. All done strict, no kip. I did have to break the 4th and 5th sets up into 3-2 though. Used a 20# KB on a weight belt for all of the ring dips.

WOD #1

2:00

  • 25cal Row
  • AMRAP Ball Slams (15#)

1:00 Rest

2:00

  • 25cal Row
  • AMRAP Slam Ball Cleans (15#)

1:00 Rest

  • 25cal Row
  • AMRAP Jump Squats (45# bar)

I got 26 ball slams, 15 cleans, and 18 jump squats. All of them were brutal.

WOD #2

  • 10 -> 1 Burpees
  • 1 -> 10 Over the Box Jumps (24″)
  • 20 -> 2 Unbroken DU

I missed my very first DU but everything else was done unbroken and no rest between movements other than a deep breath before starting DU. Finished in 8:41.

WOD #3

  • Tabata Air Dyne calories
  • Tabata Sled Pulls (loaded with 90#, alternate forward and backward)

I got 78 calories on the Air Dyne, which was pretty horrible for Tabata. The sled drags weren’t really that bad because we were going back and forth across the gym so you had to keep stopping to turn around.

Another solid 1.5 hours of training.

Fast Recovery

I’m feeling great after yesterday’s first big session. Very little soreness anywhere. Matt, Kevin, and I worked out at 2:30 today. I warmed up with 25 calories on the Air Dyne at an easy pace and then did some PVC work for my arms and shoulders. I came up with the programming for today’s training.

Olympic Technique

7 Sets

  • Power Clean
  • Hang Power Clean
  • High Hang Power Clean
  • 90s Rest

I used 95, 115, 125, 135, 145, 165, and 175. Still focusing on hip extension, but also tried to start with my hips lower on the power clean from the ground.

Strength

14:00 E2M

  • 3 Power Cleans at 80% of 1RM Power Clean (195#)
  • 2 Broad Jump for distance (immediately after power cleans)

Figured it would be fun to try out a little XWOD action. The timing worked out pretty well so we had about 1:15 to rest before the next round.

WOD #1

3 Rounds

  • 400m Row
  • 20 Deadlifts (185#)
  • 20 T2B

I was planning for this to take about 12 minutes and I was just about right. I finished in 11:16. My T2B held up pretty well.

WOD #2

5 Rounds

  • 1:00 15 HR Push-ups & MAX Sit-ups
  • 1:00 Rest

This worked out better than I expected, considering it was completely made up and not based on anything I’ve done before. I was able to do each round of push-ups unbroken, although they did get progressively harder and that last round was a struggle. I actually got faster on them too until the last round. Managed 20-21-21-22-21 on the sit-ups for a 105 total. Abs were feeling pretty rocked after the T2B and the sit-ups.

Training for the 2013 CrossFit Games Open

Worked out at 10:30 this morning with Cora, Matt, and Kevin. First day of training for the 2014 CrossFit Games Open. 🙂 I’ll have a post up in the next couple of days detailing how I did in the 2013 Open and what I learned about myself.

I warmed up with 20 cal on the Air Dyne and then worked up with some lighter weights on the back squat and shoulder press.

I’m starting a 6 week squat program where I’ll be doing back squats once a week and front squats once a week. It’s a volume program I got off of Burgener’s site. They all did 5×5 Back Squats at 80%, but I had 3 sets of 10, so my timing wasn’t exactly every minute on the minute since I had the 2nd and 4th round of back squats off, but my rounds were longer too because of higher reps.

Strength

10:00 EMOTM

  • Back Squats: 10 @ 60% (185#), 10 @ 65% (205#), 10 @ 70% (220#)
  • 5×5 Shoulder Press @ 80% of 1RM (125#)

Really tough work with those reps at the percentages. I was out of breath after 10 reps of 220# and 125# was perfect for the shoulder presses.

WOD #1

5:00 Partner AMRAP

  • 21 cal Air Dyne
  • Wall Balls (20# MB, 10′ target) until partner is done

I worked with Matt. We got 95 calories and 114 wall balls.

WOD #2

5:00 AMRAP

  • Box Jumps (24″) with 5 unbroken C2B EMOTM starting at 1:00 (so 4 sets of them)

I didn’t rebound my box jumps until the last 20 seconds or so because I figured I’d be smoked after the previous work and with a long 5 minutes. I think I went 20-13-14-14-19 during each minute for a total of 80. I should have rebounded from the beginning.

Core

10:00 EMOTM

  • 20s MAX OHS (95#)
  • 20s Ring L-sit

I got 8-9-8-9-9 on my OHS. Lost balance with 4 or 5 seconds left in that third round and had to bump the bar, so missed out on another rep or two there. The OHS felt really good today though.

Rippin’ 455 Pounds

My shoulders are kind of fried from the last couple of days, so no shoulder lifts today. Went in and watched a few people redo 13.5 around 1pm and then worked out.

Warm-up

  • 500m Row

Strength

1RM Deadlift

  • 10 @ 135#
  • 5 @ 225#
  • 3 @ 315#
  • 2 @ 405#
  • 1 @ 435# (PR)
  • 1 @ 455# (PR)
  • F @ 465#

My warm-up lifts weren’t exactly feeling that great, so I was worried I’d bomb on a PR. But then 435# went up pretty easy so I took the jump to 455#. I wouldn’t say it was anything close to easy, but overall it was a pretty smooth lift for a big PR. So like a dumbass I had to add 10 more pounds and give 465# a try. It wasn’t moving off the ground and I quickly bailed. It’s not like me to even try that after already setting a 30# PR.

Kevin, Michelle, and I then did a conditioning WOD. I have a duathlon next weekend so figure I should probably get in a little running and the Air Dyne will help out my biking.

WOD

  • 600m Run
  • 750m Row
  • 21 cal Air Dyne
  • 400m Run
  • 500m Row
  • 15 cal Air Dyne
  • 200m Run
  • 250m Row
  • 9 cal Air Dyne

Judging by some similar WODs out in Phoenix I figured this would take 15-18 minutes, so it just goes to show how wrong some of our running distances were out there. I finished in 13:57. The Air Dyne seems to be getting easier each time I use it.

2013 CrossFit Games Open Workout 13.5

Yesterday my body was absolutely wrecked after training for a total of about 6 hours Sunday, Monday, and Tuesday. I took the day off and even took an hour nap around 4pm. After 13.5 was announced last night I figured I’d give it a go today as long as I didn’t feel like shit. At 4 minutes, how bad can it be? So I went in around 4:30 to warm-up and hit it at 5pm.

Warm-up

  • 750m Row
  • 10/10 Leg Swings (F-B, S-S)
  • Light thrusters

Open Workout 13.5

4:00 AMRAP

  • 15 Thrusters (100#)
  • 15 C2B Pull-ups

* If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
* If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
* If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
* Etc.

After getting 82 reps Monday on the 12.5 Fran ladder with 95#, I figured 60 was a realistic number to shoot for in this 4 minute WOD. With all sets being 15 reps there is a lot less transition time so pacing should overall be faster.

I planned to do 8-7 or 9-6 on the first 15 thrusters but felt good, so went unbroken. I stuck with my plan to go 5-5-5 on the first round of C2B and it worked well, keeping me away from the point of failure. I think my first round was done in around 1:20. In round number 2 I planned to go 5-5-5 on the thrusters, but again felt good so went 9-6. I didn’t have a plan for the C2B because I knew I’d be feeling the burn at this point. I did 5-4-3-3. I hit my goal! Then back to thrusters to go 5-6 and that last rep was a struggle. I don’t think I could have done a 7th if I had time left, so I think I attacked it pretty well. 71 reps in total, 11 more than my goal!

When I hit that point of muscle failure I’m pretty much dead from there on out, so I’m not sure trying to stretch out my sets would have helped me at all. Probably would have caused me to be hitting singles in that second round of C2B and wasting a lot of time dropping off and jumping back on the bar. I’m thinking I won’t hit this one again, but may give it a go on Sunday just for fun and try to push closer to failure to see what happens since it’s only 4 minutes.

The did some work with Kevin…

Warmed up bench press with 10 @ 45#, 5 @ 135#, and 5 @ 165#.

Strength

10:00 EMOM

  • Odd minutes: 5 Bench Press (165#)
  • Even minutes: 5 Weighted Pull-ups (15# DB)

I was a little fatigued from the WOD, so went easy on the weights to make sure I could get all of the reps in.

Conditioning

5 Rounds each

  • 20 cal Air Dyne
  • DUs until partner completes their 20 cal

Boy that Air Dyne is a bitch.

Finisher

10-8-6-4-2

  • HR Push-ups
  • Pistols
  • American KBS (71# KB)

Went unbroken on everything and finished in 4:06. Nice little WOD and some more good conditioning.

MOFO Training

Matt got a couple of Concept2 rowers and a couple of Air Dynes, plus I traded him my Concept2 for future services, so he asked me to come up with a WOD to do during Open Gym tonight. I love programming so was happy to! I went in to the 7pm class and was looking forward to a bunch of cleans, but due to the new machines, he switched up the workout. Stayed after for open gym at 8pm and did a workout with some of the beasts.

Warm-up

Teams of 3, 3 rounds

  • 200m Row
  • Sit-ups
  • Air Squats

After the 200m row, we rotated stations.

Strength

10:00 EMOTM

  • 5 Front Squats (195#)
  • 10-12 calories on Air Dyne

First time using an Air Dyne and the combination with front squats was brutal. My quads were smoked.

WOD

21-15-9 with a partner

  • Air Dyne calories
  • Over the Bar Burpees

Kevin and I finished in 6:42. We tried to switch off with another team to get a rower but nobody was having it. Again the Air Dyne smoked me.

Open Gym WOD

15:00 Partner AMRAP

  • Partner 1: 250m Row
  • Partner 2: AMRAP of
    • 4 HSPU
    • 6 Ring Dips
    • 12 Lunges (stepping or plyo)

Matt requested HSPU and I was happy to oblige. They are no longer a weakness for me, but I can still use the work. I’ve done them paired up with ring dips a dew times while out in Phoenix so figured it would work well here. As I was thinking about this and making last minute changes, I came up with adding in the lunges otherwise everyone would have been too smoked by the upper body movements to do much at the end of the 15 minutes.

I teamed up with Michelle and we finished 13 rounds plus 16 more reps. I did all of my HSPU unbroken and quite a few rounds of the ring dips too. I need to work on my ring dip kip though. Some of the lunges I did stepping back and forth and other times I pushed through and did them plyo-style.

We had 7 people do this and it was a lot of fun.

Finisher

2x MB Pass Partner Circuit

  • 10 Straight
  • 10 OH
  • 10 Right
  • 10 Left
  • 10 Up

Brought this little ab killer back from CrossFit Full Strength and everyone seemed to love/hate it.