Be Careful

We had to call 911 today. A guy stopped in to talk to someone, jumped on the pull-up bar, and fell off after the first pull-up. He landed on his head and neck area. I didn’t see it happen because I was facing the other way, but there was quick reaction by some nurses in the class to run over and stabilize him. He was out cold for 10 seconds or so, but then was alert, responsive, and could move his extremities. I bet he’s going to be sore for a few days, but hopefully everything else is fine.

On another note, I’ve now been doing CrossFit for 6 months! Half a fucking year. Amazing! That’s twice as long as any other exercise program I’ve ever done. I still love it as much, if not more, than day 1.

Warm-up

10-9-8-7-6-5-4-3-2-1

  • MB Power Clean & Presses
  • Burpees

I used a 20# MB and completed this in 6:16, by going pretty much non-stop.

WOD

  • 50 Russian KBS
  • 21 Sit-ups
  • 21 HR Push-ups
  • 50 Russian KBS
  • 18 Sit-ups
  • 18 HR Push-ups
  • 50 Russian KBS
  • 15 Sit-ups
  • 15 HR Push-ups
  • 50 Russian KBS
  • 12 Sit-ups
  • 12 HR Push-ups
  • 50 Russian KBS
  • 9 Sit-ups
  • 9 HR Push-ups
  • 50 Russian KBS
  • 6 Sit-ups
  • 6 HR Push-ups
  • 50 Russian KBS
  • 3 Sit-ups
  • 3 HR Push-ups

That’s 350 KBS in total. I did the first set unbroken, then started the rest of the rounds off with 25 unbroken and usually broke down the last 25 into 15 and 10. Sit-ups were all unbroken, but I broke the HR push-ups down into 2 sets during the rounds of 18 and 15. I used a 55# KB for the swings and finished in 20:10.

Strength

I started to do front squats by warming up with 135#. It was during that set of 5 reps when the accident happened and the class was done after that.

My shoulders and upper back were a little…

My shoulders and upper back were a little tight this morning and my right ass cheek still has a twitch if I move in just the right position. Spent a lot of time yesterday taking care of my hands. They still sting like a bitch if touched in the right way. Today was test day at CrossFit Full Strength.

Warm-up
90s – 60s – 30s

  • DUs
  • Sit-ups

I think I’m getting worse at DUs, not better. I couldn’t even string a couple together. Doesn’t help that I had to hold the handles differently, but that’s no excuse.

Strength
Front Squat: 1RM Test

  1. 5 Reps at 50% of goal
  2. 3 Reps at 75%
  3. 1 Rep at 80%
  4. 1 Rep at 85-90%
  5. 1RM (do a 6th set if this was easy enough)

Whenever we get to tests like these, I still have no clue what to shoot for. Luckily I match up pretty well with one of the other guys, Greg, that comes to the same classes I do. We usually share a rack and do similar weights. The most I’ve done on the front squat was 145# four times, so I was thinking 180ish in the back of my mind. Started off with 95# for 5 reps, then jumped up to 145# for 3 reps and 175# for one rep. The 175# felt easy and I was already near to my clueless goal, so I kept going with the flow. We added 10s on each side to get up to 195# and it was still pretty easy. For the final set at 1RM we used 215#. It was a bit of a struggle in the middle, but I kept pushing and got the weight up. Booyah! I love this stuff.

WOD
Work Capacity Test
4 Sets

  • 30s Row
  • 30s Rest

I was able to stay consistent with each set, rowing 151m, 152m, 150m, and 145m for a total of 598m. The rowing was a little tough on the hands as I could feel it touching the bare skin. I stopped at the store for some athletic tape and cushion tape so I can wrap them up a bit for tomorrow.

Scared out of my mind and excited

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.

Warm-up

  • 2x Band Work
    • 15 Baby side steps each way
    • 10 Press
  • 2x
    • PVC Bergener warm-up
    • PVC Shoulder mobility

Strength

4 sets

  • Clean 1.1.1.1 (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.

WOD
3 Rounds

  • 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.