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.
I was absolutely exhausted last night when I got home. Went to bed at 10pm for a solid 10.5 hours of sleep! First day back at Survival Fitness this morning and it felt great. It was a pretty big class from what I remember the size being a few months ago. I’m excited that SF will be moving to a much bigger space soon.
- 300m Power skipping while with OH PVC
- 30 Air Squats
- 20 PVC Pass thrus
- 30 OH Squats
The power skipping was pretty taxing, especially having to hold the PVC overhead. I hadn’t done anything like that before.
- 30s Handstand
- 30s Deep squat hold
This was really easy considering I’ve been doing scaled handstand push-ups. I could feel it in my wrists a bit though.
- 1 Mile run
- 100 box jumps
- MAX HR push-ups
- 100 sit-ups
- MAX pull-ups
- 100 KBS
- 1 Mile run
There are over 20 people from SF doing the Tough Mudder next weekend, so this WOD was designed to prepare them. It was a good test for me as well since I have the duathlon coming up in two weeks. I ran the first mile in about 6:40. The last time I did a mile test was November 20, 2011 in 7:47, so I was thrilled with my progress. I used a 24 inch box for the jumps without a problem. It’s just that 100 is a lot to knock out in a row. For maximum HR push-ups I was able to get 26 unbroken. I split sit-ups into sets of 50-25-25. I went with strict dead hang pull-ups, since the bars aren’t high enough for me to do kipping, and set a new PR with 7. The worst part of this workout was doing 100 KBS. I used a 53# KB and broke them into sets of 10 for most of the way. The last mile took me about 8:20 for a total time of 39:19. Along with another guy, we were the only people to finish under the 40:00 goal. He smoked me pretty good on both runs, but since I did fewer push-ups and pull-ups I was able to get a head start on the last run.
Today was my last workout at CrossFit Full Strength in Phoenix, AZ. I’m starting the drive back to Saginaw, MI later today after I pack and clean the apartment. I’m going to miss everyone here. It’s been a lot of fun making new friends and hanging out with the crew from the box. I’ve learned a ton of new movements and techniques. My strength has progressed more than I could have imagined over 3 months. Hopefully I’ll be back soon.
My hands are beat up from the last few days of pull-ups, T2B, and death by deadlifts. Oh look, more pull-ups today! Two off days are going to feel great.
Yesterday I went in for one last session at the chiropractor. He was able to get in and adjust my neck so much easier than even last Friday.
- 3-5 Shoulder Presses, 2-0-X-1 tempo
- 90s Rest
- 2-3 Weighted Pull-ups, 2-1-X-0 tempo
- 90s Rest
I did a couple of warm-up sets today, starting with the bar for 8 reps and then 75# for 5 reps. Started with 95# for the working sets and moved up to 105#, 115#, and 125# for the full 5 reps each time. Last time we did this I was only able to get 125# up 3 times, so good progress there. I used an 18# KB for the first set of weighted pull-ups and did 5 reps because that’s what we usually do. I should pay more attention sometimes. Switched to a 25# KB the rest of the way and was able to stay in the 2-3 reps.
- 10 Pull-ups
- 30s Rest
- 15 KBS
- 30s Rest
- 20 DUs
- 30s Rest
Not a timed WOD today, other than the rest periods, which was weird. I used a 62# KB for the swings and did well on pull-ups and DUs. No new tears on my hands and I did all 10 kipping pull-ups in a row on the last round.
I’ll be back in a few days. Hopefully I’ll be able to make it in to Survival Fitness on Saturday if I get home at a decent hour on Friday night. I know I’ll need the workout after 3 days of driving.
Another great night of sleep, so I’m feeling great.
- 400m Run
- 10 Groiners (5 each leg)
- 10 Supermans
- 10 PVC Sit-ups
- 10 KBS
I used a 35# KB for the warm-up swings.
3-2-1-3-2-1 Back Squats with 2-3m rest between sets
Sort of a weird rep/set scheme, but it actually worked out really well. Warmed up with 6 reps of just the bar and then 6 reps at 135#. For working sets I used 185# (3), 195# (2), 205# (1), 195# (3), 215# (2), and 230# (1). The 230# was a PR and we had time left so I went for 240# and got another PR. Squats felt great today. As the weight got heavy I made sure to take a deep breath and hold it until the bottom of the squat. I always forget to focus on that and it really helped to keep everything tight and ready for the way back up.
- 5 Burpee Pull-ups
- 10 KBS
- 15 DB Walking Lunges
No hiding out in this WOD. Everything was pretty intense. The pull-ups weren’t too bad because it was mostly a jump from the burpee. I used a 62# KB for the swings and held 45# DBs for the lunges. I was able to finish 4 rounds plus 5 burpee pull-ups, 10 KBS, and 10 of the DB walking lunges.
Only one week left in Phoenix after today and then it’s back to Michigan. I’m going to miss the 9am crew at CrossFit Full Strength!
Didn’t get as much sleep as I’d like last night because I had to get up early. I had a golf lesson scheduled for 10am so went in to the 8am open gym to do today’s WOD.
- 400m Run
- 10 Swimming Supermans
- 10 PVC Pass Thrus
- 10 Flamingos (5 each side)
- MAX Push-ups, 2-0-X-0 tempo
- 45s Rest
- 6-8 Romanian DL, 3-0-1-1 tempo
- 3m Rest
For the push-ups I was able to do 30, 22, and 18 reps. For the RDLs I started with 135#, went to 155#, and finished with 205#. I was able to do 8 reps on the first 2 sets, but only 6 on the last set.
4 Rounds – Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups.
- 500m Row
- 30 KBS
- MAX Pull-ups
- 4m Rest
This was brutal. Using a 53# KB, the swings add up quickly. I completed all 30 unbroken in the 1st round, but broken them into 15-15 for rounds 2 and 3, then 20-10 for the final round. I was able to knock out 8, 5, 2, and 3 pull-ups.
I did not want to get out of bed this morning. After some short nights of sleep in Las Vegas, it felt great to be back to my apartment and getting a full night of sleep. It was great to have a few complete rest days from working out, but now I have to hit it hard to work off the brunch buffet I dominated 3 days in a row.
- 10 PVC OHS
- 10 KBS
- 10 Push-ups
- 10 GHD Sit-ups
- 10 Hip Extensions
I used a 53# KB for the swings.
- 8-10 Bulgarian Split Squats, 3-0-X-0 tempo
- 30s Rest
- 8-10 SA Trap 3 Raises, 2-1-1-1 tempo
- 30s Rest
For the split squats I held 25# DBs and used a 10# DB for the Trap Raises. This little strength session was harder than it looks, especially after 3 days of unhealthy eating and little sleep. I think I was also dehydrated from the weekend because I was peeing yellow this morning and started to get a headache (different from the headaches I’ve been getting with DUs) towards the end of this.
My quads had just recovered from the 150 wall balls, so of course today’s WOD would involve thrusters! I used 35# DBs, which was a challenge. I finished in 8:52. I was definitely not feeling like myself today, especially during the runs. Tomorrow is another day.