Run Inside

Complete rest day yesterday and went to the 4pm class today.

Warm-up

  • Bottom Squat Hold
  • Dead Hang
  • Couch Stretch
  • Figure 4 Stretch
  • Line drills

Conditioning

21:00 EMOM (alt)

  • 15 Burpees
  • 15 cal Row
  • 8 Jingle Jangles (45′)

Was getting my burpees done in 41-43 seconds every round and kept my pace at about 1,400 cal/hour on the rower. Didn’t feel like running 200 meters outside (I was going to scale to 150 anyway to survive) with the weather and it turned out much nicer to run inside. 🙂

Accessory

3 Sets

  • 10/10 Bulgarian Split Squats (30# DBs)
  • 12 Strict T2B
  • 15 Strict Ring Dips

This was pretty terrible. Had a much tougher time doing multiples today for the toes to bars. I did 3×5 for every round of ring dips.

Move on Sunday

Rested yesterday.

30:00 EMOM (alt)

  • Jingle Jangles
  • Front Leaning Rest (Plank) on Rings
  • Box Side Steps (14″)
  • Russian KBS (35#)
  • Duck Walk

Clock was set for :45/:15 to give time to move between areas. Try duck walking backwards.

3 Rounds

  • 20s L-sit
  • 10s Rest
  • 20s L-sit
  • 40s Rest
  • 20s Double Under
  • 10s Rest
  • 20s Double Under
  • 40s Rest
  • 20s Push Press (45#)
  • 10s Rest
  • 20s Push Press
  • 40s Rest

Run off a Tabata type interval on the clock. Did my L-sits with just knees up. I was getting 19-20 followed up by 16-17 push presses. Missed too many times in the first 2 rounds of dubs.

Nothing crazy today, but worked up a good sweat.

Squats & Presses

My body is feeling a little beat up today, but planned to rest tomorrow anyway, so might as well hit it hard. Matt, Cora, Kevin, and I trained at 10:30am.

Warm-up

  • 500m Row
  • PVC Pass-thrus
  • Back squat and shoulder press warm-up with light weights

Strength

Second week of the squat program, so while everyone did the 5 sets of 3 back squats around 90%, I did 4 sets of 8 with increasing weight.

10:00 EMOM MOFO

  • Evens: 3 Back Squats (90% of 1RM)
  • Odds: 3 Shoulder Presses (90% of 1RM)

I did my first 3 sets of back squats on time, took off the 4th round of back squats to rest for my heaviest set, and finished it on the 5th round. I had to do 8 reps each set, using 185, 205, 220, and 235. Pretty rough. On shoulder presses, 90% calls for 145#, but I don’t think that would be possible for me, so I used 135# for the first 4 sets and 140# for my final set.

Strength WOD

This one comes from some of the CrossFit Level 1 Seminar Staff. They absolutely crushed it. I think Khalipa did it in 4:17.

For time:

  • 10 Shoulder Presses
  • 15 OHS
  • 20 Push Presses
  • 25 Front Squats
  • 30 Push Jerks
  • 35 Back Squats

Rx is 115/75 for this one. My time was 14:03. Great barbell work there.

Conditioning WOD

Just keep moving in this one.

12:00 AMRAP

  • 10 Jingle Jangles
  • 10 V-ups
  • 10 HR Push-ups
  • 10 OH Walking Lunges (45/25)

I completed 7 full rounds, 10 jingle jangles, 10 v-ups, and 1 push-up for 7+21.

Finisher

Tabata Mash-up

  • Ring L-sit
  • Ball Slams (15#)

I did knee tuck sits each round.

Took us about an hour and 40 minutes to complete everything today. I have a feeling the legs are going to be wrecked for a couple of days.

Cardio Sunday

Pretty sore from yesterday. It hurts to even touch my traps. Went in for the noon class and was thrilled to see it was an “easy” one.

Warm-up

Tabata Mash-up

  • PVC Pass-thrus
  • Bottom Squat Hold
  • Jumping Jacks

WOD

  • 100 Jump Rope Singles
  • 50 Lunges
  • 50 Push-ups
  • 50 AbMat Sit-ups
  • 100 Jump Rope Singles
  • 40 Lunges
  • 40 Push-ups
  • 40 AbMat Sit-ups
  • 100 Jump Rope Singles
  • 30 Lunges
  • 30 Push-ups
  • 30 AbMat Sit-ups
  • 100 Jump Rope Singles
  • 20 Lunges
  • 20 Push-ups
  • 20 AbMat Sit-ups
  • 100 Jump Rope Singles
  • 10 Lunges
  • 10 Push-ups
  • 10 AbMat Sit-ups

At least they weren’t hand-release push-ups, but still were the toughest part and I had to break them up a lot. Finished in 17:53.

Finisher

Death by Jingle Jangles (18′, by 3s)

Got through 27 and was on pace to get through 30, but slipped on some sweat or water around number 22 and nearly did the splits. I was so pissed because I wanted a shot at breaking my 30 + 21 gym record.

Road Work Circuit

I’m feeling pretty good after yesterday’s WOD and then the explosive training we did at night. Little sore in a lot of places, but nothing bad. Went to the 11am today and 14 of us were there to get our sweat on.

Warm-up

Matt called this a road work circuit, with the goal being to keep your heart rate in the 130-150 range, but work hard enough to get a sweat on.

5 Rounds

  • 1m Russian KBS (40# KB)
  • 1m Skiers (12″ box)
  • 1m Air Squats
  • 1m Jump Rope
  • 1m Jingle Jangles
  • 1m Rest

It was kind of hard not to push the pace, but at the same time nice to work at a steady pace. I started out a little slow and my heart rate was less than 130, so I stepped it up a bit and each round it went up progressively, while still staying below the high-end of the range. Solid long “warm-up” that would be harder than most fitness classes out there.

WOD

12:00 AMRAP

  • 12 Box Jumps (32″)
  • 6 Thrusters (75#)
  • 6 Burpees

This is actually based off the hero WOD “Rahoi” but due to space and box availability we had to switch it up. We don’t have the room for bar-facing burpees so we just did normal ones and our supply of 24″ boxes ran out quick so I went with the 32″ box. Since my box was so high, I scaled the thruster weight down from 95# to try to even it out a bit. You can’t really even out those box jumps though. The level of concentration and effort needed to keep jumping on that box is so much more than a 24″. The jump down off the box is really taxing too. Thrusters were probably too easy at 75# so it’s time to start stepping up my game on those. I was able to do 5 complete rounds plus 12 box jumps, 6 thrusters, and 3 of the burpees for a 5 + 21 score.

Kevin’s First Class

Went out to the Michigan Tap Room at Stardust last night with some of the Survival Fitness crew. Not feeling the greatest today because of the beer, but I hoped a workout would fix that. Kevin was doing the programming and teaching, so wanted to support him as well. Went in for the 11am.

Warm-up

3 Rounds

  • 50 Russian Twists (30# KB)
  • 40 Bicycles
  • 30s Plank
  • 20 AbMat Sit-ups
  • 10 Inch Worms

Took between 14 and 15 minutes for me to finish this off. Good work for the midline.

WOD

3 Rounds

  • 1m Russian KBS (53#)
  • 1m Over the Shoulder Sandbags
  • 1m Wall Balls (20# MB, 10′ target)
  • 1m Thrusters (75#)
  • 1m Jingle Jangles
  • 1m Rest

This was a good Fight Gone Bad style WOD. My rep counts for each round were 107, 111, and 107 for a 325 total. Staying consistent is a key in a WOD like this. The bulk of my reps came in the KBS and jingle jangles, with thrusters definitely having the lowest counts.

Finisher

Death by Pull-ups (by 2s)

I finished the round of 16 and then got 17 of 18. Total of 89 pull-ups. Last time doing a “death by” for pull-ups was back in May by 3s and I got through the round of 15, which was a total of 45, so that’s quite an improvement. Really happy with how far my pull-ups have come.

Turning the Tables

It was great to rest up yesterday. I did walk 18 holes of golf in the morning. Back to it for the 9am class this morning. My back is feeling better after a few days of the standing desk and the massage on Tuesday. I have another massage and adjustment this afternoon.

Warm-up

4 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Midline

We partnered up to do 200 AbMat sit-ups. One person held a plank and the other knocked out reps. I was doing sets of 30 on my turns so got 120 sit-ups.

WOD

3 rounds

  • 1m Push Presses (30# DBs)
  • 1m Wall Balls (20# MB, 10′ target)
  • 1m Jingle Jangles
  • 1m Burpees
  • 1m SDLHP (53# KB)
  • 1m Rest

Push presses and SDLHP were I got most of my reps each round. My rounds were 122, 107, and 104 for a 333 total. Fight Gone Bad style WODs are always ass kickers because it’s like 3 rounds of 5 mini AMRAPs.

Finisher

Prowler Suicides

After class, I stuck around to help out with a group of high school varsity soccer guys. We put them through the same workout. It was a lot of fun and nice to put someone else through the pain for a change. Makes me look forward to getting my CrossFit Level 1 Certification even more now.