Back at Survival Fitness

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.

Warm-up

  • 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.

Skill

5 rounds

  • 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.

WOD

  • 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.

Buh Bye CrossFit Full Strength

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.

Warm-up

  • 90s-60s-30s
    • Sit-ups
    • Plank
  • 20 Supermans

Strength

4 Sets

  • 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.

WOD

3 Rounds

  • 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.

Sunday Funday

Yesterday after walking 18 holes of golf I had to rush home, shower, and get out to a restaurant for happy hour and dinner with a bunch of my CrossFit friends. Great fun! Such a good group of people. It’s going to be hard to leave this year, but I’m heading home to my close friends and another great group of folks at the gym there.

Since we started dinner before 5pm yesterday, I was in bed around midnight with enough time to recover enough to hit the 9am this morning. Getting out of bed was rough though. I couldn’t believe how sore I was from the interval workout at the track. After moving around a bit and eating a banana I felt better and decided it would do me good to get in for a tough workout.

Warm-up

  • 400m Run
  • 3 World’s Greatest Stretch (each leg)
  • 10-15 of each
    • V Sit-ups
    • PVC Pass thrus
    • Air squats

WODs

Teams of Three. For both portions, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Since class was small (imagine that after a night of drinking!) most of us paired up for teams of two instead of three.

15m AMRAP

  • 3 Deadlifts
  • 6 HSPU
  • 9 Box Jumps

Deadlifts were done with 225#, I used 2 AbMats for the HSPUs, and jumped on to some stacked up tires that were taller than 24 inches. I was able to complete all rounds unbroken, which is why I went with 2 AbMats instead of 1. At a team, my partner Adam and I completed 15 rounds plus 3 deadlifts. I went first in this AMRAP. Teams of 2 was actually perfect here and we kept a steady pace of 1 minute rounds. With 3 people I think our rest period would have been too long.

After finishing the first WOD, I was feeling so much better than when I woke up. I’m glad I decided to make it in to class instead of going back to bed or going for a hike.

We rested for 5 minutes before hitting the second WOD.

15m AMRAP

  • 5 Pull-ups
  • 10 Burpees

I went second in this AMRAP because Adam is better at pull-ups than I am. In the end it didn’t matter because we each completed 9 rounds for a total of 18. That’s 45 pull-ups and 90 burpees each. This WOD would have been much better with a team of 3. My kipping pull-ups are getting much better because I’m able to feel when I get out of control and dial in the swing. I’m also getting better at adjusting my grip on the bar.

After the workout I headed to Total Wine & More to pick up some beer. CrossFit Full Strength has started to call today Sunday Funday because everyone is encouraged to bring a 6-pack of beer for after the noon OLY class. Last week was the first one and it was fun.

Olympic Lifting Class

After a snatch warm-up progression with the PVC pipe we worked on our snatch technique by doing a power snatch followed by a full snatch. I worked up to 105# I think.

Next we got out the racks and worked on the drop snatch with overhead squat. I got up to 125# there. Tried 135# once, but I had the weight too far forward and my feet were too wide.

I wasn’t quite all there and felt weak during the OLY work today, but it was good to get a final session in with Johnny.

Upper Body Blast

I had a golf lesson this morning and couldn’t make it to the 9am class, so I attended the 7:15pm. It was the first time I attended one of the night classes so I wasn’t sure how my energy would be.

Warm-up

  • 400m Run
  • 20 reps each of 5 Direction Pitcher Stretch for shoulders (I forgot what it was called on the board)
  • 20 Swimming Superman
  • 25 GHD
  • 10 PVC Pass Over

The pitcher stretch warm-up was a new one. We hold a 2.5# plate in each hand and by the end my shoulders were burning up.

Strength

4 Sets

  • 3-5 Push Presses
  • 90s Rest
  • 3-5 Weighted Chin-ups, 2-1-1-0 tempo
  • 90s Rest

Started off with a warm-up set of 6 with just the bar to get loose. Working sets were 105#, 125#, 135#, and 145# for 5 reps each set. New PR there. It can’t be normal to keep setting a new PR in something every workout, so I’ll keep mentioning them while I can. For the weighted chin-ups I hooked an 18# KB of my foot. On the first 2 sets I got 5 reps, then 4 and 3.

WOD

  • 10-9-8…1 Pull-ups
  • 1-2-3…10 Dips

Ugh, not exactly a WOD for me to “dominate” at being average. All I did was try to survive the pull-ups without ripping my hands to pieces. I was successful by breaking each round up into small sets on 2-3 and then even 1 pull-up at a time. I did the dips on rack dip bars and was able to go unbroken up until the set of 7 I believe when I had to start breaking them up. As I got into the round of 10 it was 1 dip at a time and then rest for a few seconds before hopping back on. I did figure out how to kip which really helped me get through the workout. I think I was the last guy in class to finish, which isn’t a surprise on these movements. My time was 14:49.

After a heavy back squat day, a heavy deadlift day, and now this upper body blast I’m looking forward to a rest day tomorrow!

Over on my main blog I wrote about my experience in the 2012 CrossFit Games Open as my first CrossFit competition.

PR Twice

Another great night of sleep, so I’m feeling great.

Warm-up

  • 400m Run
  • 2x
    • 10 Groiners (5 each leg)
    • 10 Supermans
    • 10 PVC Sit-ups
    • 10 KBS

I used a 35# KB for the warm-up swings.

Strength

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.

WOD

10m AMRAP

  • 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!

Swing Some More

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.

Warm-up

  • 400m Run
  • 2x
    • 10 Swimming Supermans
    • 10 PVC Pass Thrus
    • 10 Flamingos (5 each side)

Strength

3 Sets

  • 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.

WOD

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.

Kipping Pull-ups Without a Hand Rip

My shoulders and wrists are pretty sore from doing OH squats yesterday. Everything else is feeling good though. My hand is healing faster than the last time I ripped, but this one wasn’t as deep either.

Warm-up

2 Rounds

  • 20 Band walks (each direction)
  • 15 Band Presses
  • 15s Rhomboid Stretch
  • 15s Samson Stretch
  • 3 Hand Walks

Strength

4 Sets

  • 4-6 Shoulder Presses, 1-1-X-1 tempo
  • 90s Rest
  • 20 DB Walking Lunges
  • 90s Rest

I wasn’t sure how the shoulder presses would go since I just did a bunch of OHS yesterday. Warmed up with the bar and then did 6 reps each at 95#, 105#, and 115#. I had previously done 123# twice, but got 3 reps in today. The sets really felt good. For the walking lunges I used 40# DBs.

WOD

5 Rounds

  • MAX Pull-ups
  • TBD Broad Jumps

Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar.If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups.

I used tape grips on my hands and tried to grip the bar more in my fingers instead of my palms. It worked because I don’t have any new rips. I do have a little blister that formed under the knuckle on my left ring finger. My rounds of pull-ups came out to be 11, 9, 7, 8, and 8. Eleven is a new kipping PR! If I don’t kick my legs back so far when I get tired I think I could string together more. After the first round of pull-ups I’m 95% sure I started counting broad jumps from 0 so I did 30 of them. I was wondering why everyone finished so far ahead of me on that set. My total time for the WOD was 6:22.

After class I started to get an understanding of how to do a muscle-up, but I was dead from the pull-ups so there was no chance of it happening. When I got back home I pulled out the jump rope for a few quick attempts at DUs. Easily was stringing together some small streaks. Just wanted to make sure I don’t lose it.