Fully Rested

I didn’t do any workouts Friday, Saturday, or Sunday. I did walk 18 holes of golf yesterday, but other than that, I rested. My body needed it.

Workout 12.1 of the 2012 Open is in the books. I’m just shy of the middle of the pack in the region and in the world. My goal is to finish the Open ahead of 10%, so I’m well on my way. I wonder what workout 12.2 will be. I hope they don’t bring DUs in yet. I could use some more practice time.

Warm-up

  • World’s Greatest Stretch (3 each leg)
  • 400m Run
  • 2 Sets
    • 10-15 KBS
    • 10-15 GHD
    • 10-15 Hip Extensions
    • 60s Plank

I used a 53# KB for the swings and did 15 reps of everything.

Strength

5 Sets

  • 10-12 Goblet Squat, 2-1-1-1 tempo
  • 45s Rest
  • 10-20 Push Ups, 1-0-1-0 tempo
  • 45s Rest
  • 8-10 Ring Rows, 2-1-1-1 tempo
  • 45s Rest

Looks easy right? Not so much! The focus was on tempo and stamina for this strength session. I used a 44# KB for goblet squats, but probably should have used a 53#. In each set I achieved the high rep count except for push-ups. In sets 3, 4, and 5 I was only able to get 16 push-ups. I could have squeezed out some more, but not by keeping the correct tempo. Ring rows were really tough with the 2 second lowering phase.

WOD

2 Sets

  • 350m Row
  • 3m Rest

This was a great quick cardio killer to finish the class. I did the rows in 1:10 and 1:11. I had the damper setting on 5 for the first one, which is what I usually use, but tried 7 for the 2nd, and was able to get just about the same time, when most people lost at least a 4-5 seconds. Might be something to try more often.

Deadlift Week

My upper body is a sore this morning from the snatching we did yesterday. I was awake about an hour earlier than normal thinking about some work stuff got out of bed and accomplished a few things before I headed in to the box.

Warm-up

  • 500m Row
  • 2 Rounds
    • 10 PVC Shoulder Pass-thrus
    • 10 PVC Pull-throughs (laying on ground, pull legs through and extend again)
    • 10 NPU Burpees
    • 30s Wall Handstand

We usually have the option to run or row in the warm-up so I’ve been switching it up to rowing lately since I had always done the run. I stayed in the handstand closer to 40s because I could use the strength there.

Strength

3 Sets

  • 8-10 Weighted Push-ups, 2-0-X-1 tempo
  • 60s Rest
  • 15 KBS
  • 60s Rest

First time doing weighted push-ups for me. I started off with a 35# plate on my back and did 10 reps, then 45# for 10 reps, and finally 55# for 9 reps. For the KBS I used 53#, 53#, and 62#.

WOD

15m AMRAP

  • 9 Deadlifts
  • 12 HR Push-ups
  • 15 Box Jumps

Must be deadlift week or something. The Rx was 185# and I wanted to go with it, so I did. We all knew HR push-ups were going to be a bitch since we had already killed those muscles. I used a 24in box for box jumps. For the WOD I completed 7 rounds plus 9 deadlifts.

I was trying to keep good form throughout, but could feel it slipping away as I got further and further along. 8 sets of 9 is a lot of deadlifting 185# pounds. In fact that’s moving 13,320 pounds over the 15 minutes. I sure hope the first Open WOD doesn’t have any deadlifts, because I’m doing it tomorrow morning. I guess I’ll find out tonight when they announce the workout.

Paying the Price

The final tally for yesterday was over 30,000 steps. Wow! I’m not sure if there is a muscle in my entire body that isn’t sore today.

Warm-up

  • 400m Row
  • 2 Sets of 10
    • Wall Squats
    • Leg Swings (10 front to back, 10 side to side, each leg
  • 2 Sets of 15
    • Hollow Rocks
    • Superman

Strength

5 Sets, 3-1-X-1 tempo, rest 2-3 minutes between sets
5-7 Deadlifts

My legs were shot from yesterday. I think I’ve figured out that deadlifts are causing the tweak in my right ass (or at least preventing it from healing) because I can really feel it after I do a set and stand back up and walk away from the bar. I warmed up with some reps of 135# and then used 185#, 205#, 225#, 225#, and 225# for my working sets. I usually love deadlifts, but not today.

WOD

3 Rounds

  • 20 KBS
  • 150m Row
  • Rest the amount of time it took to complete the round.

Another CrossFit WOD that looks easy on the whiteboard, but packs a punch. It was kind of goofy because you had to do the calculations to figure out rest time (as you are trying to rest and record your time on the board) and when to start your next set. I used a 53# KB and did my rounds in 1:21, 1:22, and 1:21. Consistency is the name of the game in a WOD like this. I wish I was consistently faster.

Only two more days until the first Open WOD is announced. I hope they start with something where I can do all of the exercises.

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.

Back Squat and Pull-up PRs

I had a great night of sleep after not getting enough on Friday or Saturday night. My shoulders were a little tired from the Olympic lifting and I still have that tweak in my right butt. My hands are healing quite well.

Warm-up

  • 400m Run
  • 2 rounds
    • 15 GHD
    • 15 Hip Ext
    • 15 Wall Squats
    • 5 Ring Dips
    • 10 Bench Dips
    • 15 KBS

A longer warm-up, but today’s workout wasn’t anything intense, because it was a test day, so it was nice to get some extra work. I used 53# for the KBS.

Strength
Back Squat, 1RM Test, 3-0-X-0 tempo
Take a 2 minute rest after each set, do max strict pull-ups, and then take another 2 minute rest before starting the next set.

  • Set 1: 50% of possible 1RM x 5 reps
  • Set 2: 75% of possible 1RM x 3 reps
  • Set 3: 85% of possible 1RM x 1 rep
  • Set 4: 90-95% of possible 1RM x 1 rep
  • Set 5: Test 1RM
  • Set 6 (optional) – Exceed Set 5 weight

To finish off the workout, take 85% of the 1RM back squat and do max reps in one set with the 3-0-X-0 tempo.

The most I had attempted on the back squat was 185# a couple of weeks ago when I did it 4 times for a few sets. Since we had just tested the frost squat last week and my 1RM was 215# I set a goal of 230# because I really had no idea. For the first 4 sets used weights of 115#, 175#, 195#, and 210#. Already 2 new PRs there! I put 210 on the bar for the 5th set and got it up, but I didn’t get low enough in the squat so it didn’t count. After doing the pull-ups and getting in another rest I made another attempt and got 220# up. For the finisher set I used 185# and was able to knock out 6 reps.

For the pull-ups, I got 6 in the first set, which is a new PR for me. I’m pretty excited about that since I just got to 5 on February 2nd. I’m well on my way to 15 by the end of the year. In the other sets I got 5, 5, 4, and 4 pull-ups. I was really trying to grip the bar only with my fingers so I didn’t get any rubbing where I tore them up last week.

My hands are healing a little Only soreness…

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.

Warm-up

  • 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.

Strength
12:00, every minute on the minute

  • 1 Clean
  • 2 Split Jerks

I started out with 95# and ended up with 125# for the last 3 sets.

WOD #1
3m AMRAP

  • 5 Push Press
  • 10 KBS

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.

WOD #2
3m AMRAP

  • 5 Burpees
  • 10 Pull-ups

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.

Deck of Cards

At Survival Fitness.

Warm-up
5 round Tabata mash-up

  • Jumping jacks
  • High knees
  • Butt kicks

WOD
45:00 Deck of Cards

Suits:

  • ♣ – Goblet squats (55# KB)
  • ♠ – 2x Russian KBS (55# KB)
  • ♦ – Mountain climbers or plank (1 minute)
  • ♥ – Burpees

Ranks:

  • Ace – 14
  • King – 13
  • Queen – 12
  • Jack – Pick another card and double it, using the suit of the new card
  • 10 through 2 – face value

For example if the K♣ comes up you do 13 goblet squats. If any Jack comes up, another card is flipped. If the next card was the 9♠ that would be 2 x 9 = 18 (since swings already double the rep count) and then double it because of the jack for 36 swings. The ♦ is always one minute unless a jack is involved and it would become 2 minutes. If you picked the A♦ you wouldn’t have to do 14 minutes!

In 45 minutes I completed 47 cards. Only had 5 left! The last time we did a deck of cards it was a 40 minute limit and different exercises, but I only completed 30 cards.