Bact At It

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.

Warm-up

2x

  • 10 PVC OHS
  • 10 KBS
  • 10 Push-ups
  • 10 GHD Sit-ups
  • 10 Hip Extensions

I used a 53# KB for the swings.

Strength

3 Sets

  • 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.

WOD

3 Rounds

  • 15 DB Thrusters
  • 400m Run

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.

The Bar Takes a Piece of Me

I wasn’t really sore this morning from yesterday’s Olympic lifting session. I do feel a bruise near my neck from doing cleans though.

Warm-up

  • 3m DUs
  • 6 each of Push-up complex (Under the fence, knee to elbow at bottom of push-up, foot to outstretched hand at top of push-up)
  • 50 Sit-ups
  • 6 each of Push-up complex

I think we did something else in the warm-up, but I can’t remember what it was.

Strength

5 Sets

  • 5 Deadlifts
  • 20s Rest
  • MAX HSPU
  • 3m Rest

Since I had just done RDLs last night I wasn’t sure what I’ve have left in the tank for deadlifts. I started with a warm-up set at 135# and then my rounds went like this:

  • 165# DL / 7 HSPU
  • 195# DL / 7 HSPU
  • 215# DL / 5 HSPU
  • 245# DL / 6 HSPU
  • 275# DL / 4 HSPU

Everything felt pretty good. Today was the first time I tried HSPU with only 1 AbMat. It’s definitely harder than 2, but I’ve come along way since doing stink bugs 2 months ago. 275# is a new PR for deadlifts by 5#.

WOD

5 Rounds

  • 8 Deadlifts, 85% of 5RM
  • 20 Wall Balls

I used 235# for deadlifts and a 15# MB so that I could keep up the intensity throughout. In the first round I did all 8 deadlifts unbroken, but then broke them up into sets of 5 and 3 for the rest of the rounds. Each round I tried to do the wall balls unbroken, but had to take a break of 2-3 seconds during a few of the rounds. I finished in 10:41. On one of the the deadlift descents, the knurling of the bar scraped my knee and took a souvenir.

Double CrossFit Day

I’m sore in a lot of places from Monday and Tuesday WODs. I must be crazy, because I’m going to CrossFit twice today. It is a leap day, so might as well make the most of the extra day. Right? I could have skipped the morning class to rest up for the open workout, but I didn’t want to miss out on back squats since it’s been a couple of weeks since the last time we did them.

Warm-up

2 rounds

  • 45 Lateral Broadwalk steps with small band around ankles (each direction)
  • 15 Lateral Hip Extensions
  • 15s Lateral Hip Extension Holds
  • 15 Supermans

Those broadwalks really work the hip area. Surprises me every time we do them.

Strength

4 Sets

  • 6-8 Back Squats, 3-0-X-1 tempo
  • 90s Rest
  • 5 Scapular Wall Slide, 3-0-3-0 tempo
  • 90s Rest

For the back squats I did 115#, 135#, 165# and 185#. In the last set I could only get 4 reps. Taking 3 seconds to lower in the squat really wears you out.

WOD

12m AMRAP

  • 20 Walking Lunges
  • 10 Push-ups
  • 30 DUs

Fuck DUs! Who came up with this method of jumping rope? I still suck at them. I’m going to have to start practicing them every morning before class or something because doing them once or twice a week isn’t getting me any better. I spent at least 2-3 minutes of each round trying to get my DUs. Ideally it should take 30 seconds or so. While everyone else was getting 5, 6, 7 rounds in, I completed 3 plus 20 lunges, 10 push-ups, and 3 DUs. Terrible!

Check out the nice picture of my right elbow and arm. I’m literally whipping myself with the rope. I have similar whip marks on the top of both hands. I will master DUs before I head back to Michigan in April. New goal!

I’ll be back in the box later tonight to do Open workout 12.2. It was pretty rough last week doing 12.1 as the warm-up before class and since the owner/trainer Gayle (she’s tied for 55th woman in the world after 12.1!!) was looking for people to do it tonight with her, I figured I’ll try a new plan of attack. This also gives me zero time to think about the workout after it’s announced, which I think will be good. Get to the box, find out what the workout is, and get ‘er done!

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.

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.