Went to a night class since the only morning class is 5:45am on Tuesday. It was kind of nice, even though I really like how I feel throughout the day when I workout in the morning.
- 1m Russian Twists
- 1m Plank
I used a 20# KB for the twists and got a total of 292 (counting each side) through the 5 minutes.
4 different 3:00 AMRAPs
At each station perform the buy-in exercise and reps. Then do max reps of another movement for the remaining time of the 3 minutes. Keep track of max reps for each station. Rest 2 minutes between stations.
- 20 Box Jumps
-MAX DB power cleans
- 20 Burpees
- 300m Run
-MAX Ring Rows
- 20 KBS
I used a 24 inch box for box jumps, 35# DBs for power cleans, a 53# KB for Russian swings, and a 20# MB for wallballs. I think my reps for the MAXs were 31, 41, 37, 35, but I might be off by a few on some of those.
Find 1 rep MAX for clean + thruster. We broke into groups by strength and formed lines to each take a shot at a weight before moving up. I think we went 65#, 85#, 105#, 125#, 145#, 165#. Those all went up pretty well for me. I was the only one left, so Matt pushed me to go for my body weight of 180#. I got the weight up with a power clean without too much trouble. I normally would do a full clean as it gets this heavy, but I knew I needed to squat for the thruster. The clean was a 15# PR. I went for the thruster and got it about half way over my head. I think if we had done this before the WOD I could have gotten it, but I was pretty fried. I’m thrilled about the clean PR especially since it was a power clean. 165# is a lot more than I’ve ever attempted with a thruster as well.
Got another solid night of sleep last night. It’s great to be home sleeping in my own bed again.
- 600m Run
- Power Skipping
- Walking Zombie Kicks
- But Kicks
A religious CrossFit box somewhere came up with this partner WOD. It’s supposed to be based on the 14 stations of the cross. I’ll hold off on any comments about the religious nature.
- 400m Run (both partners)
- 50 Pull-ups
- 40 Burpees (both partners)
- 80 KBS (Russian)
- 60 MB Thrusters
- 100 1-arm Push Presses
- 100 Lunges (both partners)
- 60 MB Cleans
- 200 Sit-ups/Plank
- 60 K2E
- 50 Pull-ups
- 100 Lateral Hops
- 100 HR Push-ups
- 800m Run (both partners)
One partner holds a medicine ball at all times except when doing burpees, lunges, and sit-ups/plank. I partnered up with Matt, the owner, since we had an odd number of people in class. We used a 20# MB for the workout. When performing burpees and lunges each partner completes the prescribed number of reps. During the runs, we handed off the MB at the half-way point. As an example, we split up the pull-ups into several sets, each doing a total of 25 pull-ups. Then we each performed 40 burpees on our own. For the push presses, each partner should end up doing 25 with each arm. When you get to 200 sit-ups/plank, one partner is doing sit-ups while the other is holding a plank.
It took us 42 or 44 minutes to finish, I don’t remember the time. The last half of the 800m run was straight into a strong wind. Absolutely brutal holding the MB. I highlight for me was getting kipping K2E for the first time. I wish I had figured this out a couple of weeks ago for all of the T2B.
Partner WODs are always fun on weekends. Now it’s time to enjoy Masters Sunday.
Good sleep, feeling good. My hands have been healing really well under the pinkies, but I’m starting to develop an issue under the middle fingers on both hands. I wonder if I’m compensating.
- 600m Run
- 5 Inch worms
- 10 PVC Shrug Pass-thrus
- 15 Sit-ups
- PVC Bergener Warm-up
First time doing the inch worms. Those are interesting. I don’t think I’ve ever concentrated on doing a shrug before starting the pass-thrus either. Shoulders were sore doing those. Probably from the slow ring rows.
- 188.8.131.52.1 Cleans (Rest 10 seconds between reps)
- 20s Rest
- 10-15 Heavy KBS
- 3m Rest
For the sets of cleans I used 95#, 115#, 125#, and 140#. Gayle gave me a few tips to clean up my form and it really made them much easier. I was leaning back too much instead of exploding up. I also wasn’t keeping the bar close enough to my body after it got past my knees. It’s incredible how much easier they were with better form. Oh, and we did full squat cleans which I had never done either. I used a 62# KB for the swings and did 15 each set.
- 250m Row
- 20 Wall Balls
- 20 KBS
- 2m Rest
The was a brutal WOD for me. Wall balls suck. We had already done 60 swings with a kettlebell, so 60 more sucked too. Ok, enough whining! I just died during this workout. Not my strengths for sure. I used a 20# MB and a 53# KB and finished in 13:57.
Last night I was patiently waiting for the CrossFit Games site to release the first Open workout. I get so excited about competing, going on golf trips, and shit like this. I was very happy to see the first WOD didn’t involve heavy weights.
Complete as many reps as possible in 7 minutes of: Burpees
One thing most people aren’t used to for burpees is you have to put a target 6 inches above your reach and touch it with both hands on each rep. This is for judging online videos and so everyone is held to the same standards. I got to the box about a half hour before the 9am class since it was open gym from 8-9 and I could get the workout done and stay for class.
I did a slow 400m row.
I had never done a huge set of burpees so I wasn’t sure what I was capable of. My goal was to get 100, which averages out to 15 per minute. I started out fast, trying to get to the ground as fast as I could. I was right around 20 after 1 minute. Ahead of pace. From there it was burpee hell. I only stopped for a second or two here and there and tried to keep a steady past the rest of the way. I think I picked back up in the final minute and managed to get 92. Shy of 100, but I’m happy with that.
I am now a CrossFit Games athlete! 🙂
Since I just finished 7 minutes of burpees I skipped most of the warm-up, but jumped in at the end for Tabata sit-ups.
- 20 Walking Lunge (steps)
- 60s Rest
I used 50# DBs in each hand. It was plenty of weight.
- 5 Power Cleans
- 10 Burpees
Just what I needed, more fucking burpees! I swapped them out and did 15 ring rows each round instead. Set a new PR for cleans by using 145#. Finished in a time of 10:46.
Fitting way to end a tough week of workouts. Now I’m out of the box until Monday because I have a work conference and workshops Friday through Sunday. I may get up early and do Tabata sprints on Saturday or Sunday though.
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.
- 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.
12:00, every minute on the minute
I started out with 95# and ended up with 125# for the last 3 sets.
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.
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.
I was a little sore this morning in my shoulders, which I’m guessing is from the ring dips yesterday. I did end up walking 18 holes of golf yesterday on a pretty tough walking course, so it was a good slow-paced calorie burner. Last night when I looked at the WOD for today I was scared out of my mind and excited at the same time. It’s hard to explain unless you’ve done CrossFit.
- 2x Band Work
- 15 Baby side steps each way
- 10 Press
- PVC Bergener warm-up
- PVC Shoulder mobility
- Clean 184.108.40.206 (10 rest between each rep)
- 30s Rest
- Max HSPU
- 2m Rest
For the cleans I did 95#, 115#, 135#, 135# and it was all I could handle at the end. I think I’m still lacking the technique to get that explosive movement with my legs and hips to get the bar up and floating. I’m also still too slow getting under the bar and with my elbows. This was the first time I tried real HSPUs. I was able to get up on the wall without a problem and I used 3 ABMATs under my head. It wasn’t a very far movement, but it was a good place to start. Next time I think I can try with 2 ABMATs instead. I was able to do 9 in a row one of the sets.
- 15 Deadlifts
- 12 Hang Power Cleans
- 9 Front Squats
- 6 Jerks
Wow! Now you can see what I was afraid of. I was trying to decide on 95# or 105# and was glad I went with 95#. Hanging on to that weight through all of the reps and moves is exhausting. At the same time, you don’t want to put the weight down because you have to use that much more energy to get the bar back up and continue where you left off. I tried to keep my breaks really short and push myself. It paid off because I was the first person in the class to finish in a time of 11:45! Of course it’s all relative, but I felt pretty good about it. One of the girls that does competitions was in our class today and she used
17.5# 5# more than me, so that puts me back in my place real fast. She’s just a little thing too. (I forgot that most women use a lighter and shorter bar, so now I don’t feel quite as bad about my weak ass.)
It was my first time wearing the Inov-8 Bare-XF 210 and they felt great. They feel considerably lighter than the Inov-8 F-Lite 230’s I have been using and I can really feel my feet in these shoes. I’m glad I made the purchase. We didn’t have any type of run in today’s workout, so we’ll see how they feel in short runs before I can make a full recommendation.
My legs have been really sore since Thursday when we did front and goblet squats. I almost collapsed when I got out of bed on Saturday that’s how sore I was. It doesn’t help that I went hiking on Friday and walked 18 holes of golf each of the last two days. Who needs rest days?
I just got back from the Olympic lifting class at CrossFit Full Strength. I’ve really wanted to check it out, but this was the first time I could make it. Two weeks ago I was in Mexico and last weekend I was recovering from getting sick there. John, the Olympic lifting coach, was a key member of the 2005 Team Arizona Junior National Champions, so it’s a great opportunity to learn from him.
I got warmed up with a 500m row and then we started working on the snatch. To be honest it’s kind of a scary looking exercise because you are taking a barbell and weights from the ground to overhead in one fluid, but complex, movement. I’ve never done a snatch in my life so I got some special attention. I was able to learn the basics of the snatch quicker than most people I guess. John was impressed with how fast I picked it up and said it takes most people quite awhile. Of course I still was doing a lot of little things wrong and have a lot to work on. Felt good overall though and it’s not really as scary as it looks.
After the snatch, we moved on to power cleans, which I’ve done several times now in class. It was good to have John give me some tips because the clean in probably the exercise I feel the least comfortable with. In the back of my mind I fear the barbell is going to smash me in the face or smack my chin. It’s probably because of this that I don’t have the fast elbows yet when I get under the bar. It’s a work in progress for me.
I’m really glad I went to this class and I’m going to try and make it every week. Getting better technique will help me improve my strength and endurance, but will also make it safer for me to do the lifts and CrossFit WODs involving them.