Making Men

I didn’t get the greatest sleep last night, but I’m feeling great. Pretty sore from the back squats, KBS, and walking lunges yesterday, which I think is why I kept tossing and turning early this morning.

Warm-up

3 rounds

  • 2 Turkish Get-ups (each side)
  • 60s Row

I used a 35# KB for the first two rounds and then a 44# for the third one. The warm-up actually called for 60s of DUs, but I’m laying off the jump rope for a few weeks to let my neck heal, so I rowed instead. Did over 250m each round in the 60s.

Strength

4 Sets

  • 4-5 Deadlift, 2-0-X-1 tempo
  • 15-20s Rest
  • MAX HSPU
  • 3m Rest

My previous best deadlift was 5 reps at 275# so I set 290# as my goal for the last set. Warmed up with 6 reps at 135# and then used 225#, 245#, 275#, and 290# for the working sets. Was able to get 5 reps each set and set a 15# PR! I’m curious what my 1 rep max is. For the HSPUs I used 1 AbMat under my head and did 9, 11, 9, and 8 reps. Each set beat my old PR of 7 reps. Three months ago I started by doing pike push-ups (stink bugs). Maybe next time I’ll put plates under my hands so I’m going full depth.

WOD

7 Rounds of 5 Manmakers.
Partner up and alternate rounds so that each person completes 7 rounds for a total of 14.

Holy shit! This WOD will make a man out of any guy or gal. You get a little bit of rest when your partner is doing their round, but after you get through 2 or 3 reps my tank was on E. I used 40# DBs for the entire workout. We finished in 15:38.

Always Something New

I’ve been working out at CrossFit Full Strength for two and a half months now and I still end up doing some movement or new stretch I’ve never done at least once or twice a week. “Constantly varied” is exactly right when it comes to CrossFit. My legs are sore from back squats and particularly my inner thighs. Feels so good though!

Last night I did a bit of DU practice and I’m able to string together streaks consistently now. I don’t even start with singles first, which I think has helped. Start spinning that rope, but don’t jump for the first time until the rope is about to reach your feet and then start the fast wrist action and get right into doubles. Once again though, the headache came on while doing them. I’ve been doing some neck mobility a couple of times a day to try and loosen things up.

Warm-up

  • 2x
    • PVC Shoulder Mobility
    • 10 PVC OHS
    • 3 Groiners (each leg)
  • 400m Run

Strength

5 Sets

  • 8-10 DB Russian Step-ups (each leg)
  • 15s Rest
  • 30-45s Side Planks (each side)
  • 45s Rest

Russian step-ups are something new to me. I used a 24 inch box and 30# DBs, while doing 10 per leg in each set. I’m going to be feeling those for a few days. For the side planks I went a full 45 seconds on each side. You wouldn’t think it, but this work got me dripping with sweat.

Update: An hour and a half later I can barely walk. The Russian step-ups really worked the hamstrings.

WOD

12m AMRAP

  • 6 HSPUs
  • 9 Ring Dips
  • 12 HR Push-ups

Push, push, and push some more. This WOD was all about fatigue in the push motion. After the first round there wasn’t much left in the tank. More time was spending resting than working, but I was still out of breath at the end. For the HSPU sI used 2 AbMats because I die quickly using 1 and I knew it was going to be an issue with 2. The ring dips and HR push-ups were Rx. After round 1 I had to do a lot of kipping on the HSPUs. At the end I managed to get through 3 rounds plus 3 HSPUs.

Open workout 12.4 gets announced later today and I’m going to do it tomorrow morning because I’m driving up to Las Vegas for the weekend right after. My prediction is that we’ll see deadlifts, DUs, and a body weight movement such as HSPUs, HR Push-ups, or muscle-ups. But… I’m hoping I’m wrong on those last 3 because of today’s WOD.

Speaking of muscle-ups… I’ve been toying around with them a bit before and after classes this week. Today we set a rack with a band around the dip bars right under the rings. I stood on the band, got my false grip on the rings and completed an assisted muscle-up on my second attempt! I was done there though because of how dead my shoulders were from the WOD. I’m going to have these down before I head back to Michigan.

Triple 8 Minute AMRAPs

Final results are in for workout 12.2 of the 2012 CrossFit Games Open. For the snatch workout I finished 1,703rd out of 2,125 in the South West region and 23,604th out of 31,287 in the world. That puts me in 1,624th place in the region and 23,040th in the world after 2 workouts. I dropped in both rankings, but heavy weights are not my thing compared to most of these guys. I’ve only been doing workouts with barbells for 2 months of my 4 month CrossFit journey!

The deadlifts hit me a bit harder today. Pretty sore in my legs and lower back. I can feel all of the pull-up work we did yesterday in my shoulders and upper back too. Or maybe I’m just getting old!

When I saw today’s workout I had mixed feelings. No strength work, but three metcons. Interesting to say the least. From the pull-ups and T2B I knew today had the potential to wreak havok on my hands, and it did.

Warm-up

  • Stretch
  • 600m Run

Rest 8 minutes between AMRAPs.

WOD #1

8m AMRAP

  • 250m Row
  • 5 HSPUs
  • 10 Thrusters

I flew through the first row, knocked out the HSPUs using 1 AbMat, and did the thrusters unbroken at 95#. Second row went well too, but then I hit the HSPUs and got stuck. The first two were ok, but I had a lot of trouble with the next three. Tried kipping them out with some success, but I took me a long time and I fell off the pace. All that work wore me out for the thrusters and I had to break them up into small sets. I managed to get out the final row just before the time ran out. So I completed 2 rounds plus 250m of rowing.

WOD #2

8m AMRAP

  • 40 DUs
  • 20 HR Push-ups
  • 10 Pull-ups

DUs, I own you! I started off with a streak of 20+ and thought, “This is easy.” Haha! I fell off the pace a bit, but this was the first WOD where I didn’t suffer too much from DUs. I kept my head and tried to relax, which really helped with my rhythm. The second round of HR Push-ups were tough. In the second round I set a new PR by getting all 10 pull-ups in a row by kipping. I have a nice wound to show for it as you can see in the picture. I only tore up my left hand this time and it’s under a different finger than the first time I tore up my hands. Funny thing is, that was exactly one month ago. I sure hope the Open workout doesn’t require anything on the bar because I don’t know what I’ll do. I finished 2 rounds plus 14 DUs for this WOD.

WOD #3

8m AMRAP

  • 20 Box Jumps
  • 15 T2B
  • 10 Ring Dips

I used a 24in box for the jumps and substituted GHDs for the T2B since my hand was already tore up. I didn’t substitute anything for any of the ring dips today. I finished 2 rounds plus 20 box jumps, 15 GHD, and 2 ring dips.

Once everything was all said and done, that was a pretty cool program for today. I really love how they switch things up at the box. I’m going to miss the programming when I head back to Michigan, but I’m excited that the box back home is making a lot of changes and going to become a CrossFit affiliate this summer. Damn, I love this shit!

The Bar Takes a Piece of Me

I wasn’t really sore this morning from yesterday’s Olympic lifting session. I do feel a bruise near my neck from doing cleans though.

Warm-up

  • 3m DUs
  • 6 each of Push-up complex (Under the fence, knee to elbow at bottom of push-up, foot to outstretched hand at top of push-up)
  • 50 Sit-ups
  • 6 each of Push-up complex

I think we did something else in the warm-up, but I can’t remember what it was.

Strength

5 Sets

  • 5 Deadlifts
  • 20s Rest
  • MAX HSPU
  • 3m Rest

Since I had just done RDLs last night I wasn’t sure what I’ve have left in the tank for deadlifts. I started with a warm-up set at 135# and then my rounds went like this:

  • 165# DL / 7 HSPU
  • 195# DL / 7 HSPU
  • 215# DL / 5 HSPU
  • 245# DL / 6 HSPU
  • 275# DL / 4 HSPU

Everything felt pretty good. Today was the first time I tried HSPU with only 1 AbMat. It’s definitely harder than 2, but I’ve come along way since doing stink bugs 2 months ago. 275# is a new PR for deadlifts by 5#.

WOD

5 Rounds

  • 8 Deadlifts, 85% of 5RM
  • 20 Wall Balls

I used 235# for deadlifts and a 15# MB so that I could keep up the intensity throughout. In the first round I did all 8 deadlifts unbroken, but then broke them up into sets of 5 and 3 for the rest of the rounds. Each round I tried to do the wall balls unbroken, but had to take a break of 2-3 seconds during a few of the rounds. I finished in 10:41. On one of the the deadlift descents, the knurling of the bar scraped my knee and took a souvenir.

I Love the Deadlift

My legs are a little sore from back squatting yesterday, but not bad. Still having the tweak in my right ass cheek, but I talked to our trainer Emily and she gave me some things to work on the area.

Warm-up

  • 6 World’s Greatest Stretch (3 each leg)
  • 2 Sets
    • 10 Lateral Broadwalk with band (each leg)
    • 10 Band Push Press
    • 10 Single Leg Reach Stretch (each leg)

The flexibility in my hamstrings has improved a lot over the last month or so. I attribute it to some of the great warm-up stuff we do.

Strength

4 Sets

  • 5 Deadlifts, 2-0-X-1 tempo
  • 20s Rest
  • Max HSPU
  • 3m Rest

When I saw the workout I knew I wanted to shoot for PRs in both movements. The last time we did heavy deadlifts, I was able to do 260# three times and I still had some gas left in the tank. I did a warm-up set at 135# and then did 185#, 215#, 245#, and went big for 270# in the last set. For HSPUs, I only used 2 AbMats today. I was able to do 12, 9, 7, and 7 in the sets. Mission accomplished!

WOD

8:00 AMRAP

  • 15 KBS
  • 30 DUs

Double unders…my favorite. 🙂 My goal was to get 10-15 in each round and then move on. I was able to get 15 in each round and got a few streaks here and there. Much better than I have been doing. I used a 53# KB for the swings and was able to complete 4 rounds plus 15 KBS.

I might not be able to make it to a class tomorrow because I have a golf lesson. I’ll check out what the WOD is for the day and maybe run some sprint intervals outside instead.

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.