My legs are definitely sore today from the…

My legs are definitely sore today from the last two days of heavy lifting with back squats and deadlifts. My lower and middle back are ever a little sore. I worked on my right butt with the tennis back a couple of times yesterday and it seems to feel a little worse today, but maybe that means it’s improving. I can hope.

I had a golf lesson at 11 so couldn’t make it to the 9am class like I usually do. I checked out the workout and it included pull-ups and toes to bars (T2B) so I decided not to go to a night class. My hands are healing at a good pace and I don’t want to rip them wide open again so soon.

I decided to do a round of Tabata sprints since the last time I did them was December 8th in San Francisco. When I run these, I structure them like the following:

  • 5:00 Slow Warm-up
  • 8 rounds
    • 20s Sprint
    • 20s Slow
  • 5:00+ Slow Cool down (however much longer it takes to get back to my destination)

I ran for a total time of 14:35 over 1.76 miles. According to the RunKeeper logs I covered nearly 0.1 miles more than previous runs of this workout during the interval portion, which is about 15% improvement. I could really tell the difference in my conditioning during the second half of the sprints. Usually I’d be dying, but I was able to stick pick up to a pretty decent pace.

After the run I practiced DUs for 5-10 minutes and was consistently getting streaks of 5-10. Finally some progress! It’s been awhile since I did a max push-up test, so I did that after in my apartment after some rest and knocked out 36.

Back to the box in the morning for a class.

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.

For about the last week I’ve figured out…

For about the last week I’ve figured out a sleep schedule and have been sticking to it. I’m getting over 8 hours of sleep almost every night and it feels great. Sleep is the one thing I’ve never had on any type of schedule. I’ve always stayed up until whenever and got up when I needed to, but now I’m making myself get to bed around 11pm and I usually roll out of bed around 8am since I go to the 9am CrossFit class 4-5 days a week.

Since I started CrossFit over 3 months ago, I’ve lost 11 pounds and my body fat % has dropped 5 points. I’m now consistently weighing in just under 180 pounds with around 16.5% body fat. When I started a goal was to get to 175 pounds and I’ve had a goal for the last few years to see my abs. Those are still goals and I’m chipping away at them.

This morning my legs felt a little tired from the hike and walking 18 holes of golf. They quickly warmed up though. I should know better than to call a WOD “simple” as I did last night when I looked ahead.

Warm-up

  • 5:00 DU Practice
  • Should band stretches
  • 2x
    • 7 Burpees
    • 7 Pull-ups

I was hoping to get in some DU practice today so I was happy to see it in the warm-up. I had one decent streak of 12 or 13 in a row, but other than that it was a struggle to get 2 or 3 in a row. I think I need to go back to single-single-double for awhile because I had less than 60 DUs during the 5 minutes which is pathetic. I did strict pull-ups (not all 7 unbroken), except for the final one which needed a kip.

WOD
4 rounds

  • 400m Run
  • 10 Dips
  • 20 HR Push-ups

This doesn’t look bad when you see it on the board, but it was brutal on the arms. I started off trying ring dips for the first time ever. Those are tough! Having to keep your body steady adds a whole new element to a dip. In the first round I did all 10 dips on the rings. I can’t remember if I did all 10 in the 2nd round as well or if I split it up with doing dips on the rack. In the 3rd round I know I split with 5 dips on rings and 5 on the rack. Then in the 4th round I tried to do a ring dip and it wasn’t happening so I did all 10 on the rack.

This was the first time doing dips on a rack in CrossFit for me as well. I’ve done them that way years ago, but never in a WOD. After doing dips, my arms were shot and the hand release push-ups were a killer. I’d start off going 2 or 3 in a row but quickly had to do one at a time and I had to cheat a lot to even get pushed up.

The running didn’t bother me at all. I always seem to start out pretty fast in a first round run, but when we get inside and start on other things, I start falling behind people. I finished the WOD in 20:31. It was definitely a good way to start a Sunday. Now I’m off to play some golf before the Super Bowl starts.

At Survival Fitness Warm up 30 reps each…

At Survival Fitness.

Warm-up

30 reps each:

  • High knees
  • Zombie kicks
  • Squats
  • Push-ups
  • Jumping jacks
  • Butt kicks
  • Mountain climbers
  • Standing bicycles

If you finish before everyone else, do 30 jumping jacks on the minute every minute until everyone is done.

WOD

Using a deck of cards, one card will be flipped over at a time for 40:00.

Suits:

  • ♣ – Now and Laters (4 count plyo lunges – 2 each leg)
  • ♠ – Plank (1 minute)
  • – Pull-ups (ring rows)
  • – Burpees

Ranks:

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

So…for example when a King of diamonds came up we did 13 ring rows. If a jack (any suit) comes up, another card is flipped. If the next card was the 9 of clubs that would be 9 x 2 = 18 Now and Laters, which themselves consist of 4 lunges, so we would have 72 lunges! As you can see, things add up fast. Oh, and plank is always one minute unless a jack is involved and it would become 2 minutes. If you picked the ace of spades you wouldn’t have to do 14 minutes of plank!

In the 40:00 time limit I finished 30 of the 52 cards. High counts (not total for the workout) were 68 lunges (42 another time), 42 burpees (I think it was 3 hearts in a row), and 28 ring rows. Somewhere is the middle of the WOD I switched from plyo lunges to regular lunges.

Beginning CrossFit

At Survival Fitness – On-Ramp #1

Warm-up

5 Tabata Rounds

  • High Knees
  • Butt Kicks
  • Mountain Climbers

WOD

“Cindy”

  • 5 pull-ups (scaled by doing ring rows)
  • 10 push-ups
  • 15 squats

The WOD is supposed to be AMRAP in 20 minutes. I survived less that 7 minutes before I was feeling sick and couldn’t do any more. I completed 3 rounds.