CrossFit Full Strength announced this week that they would start doing some workouts at the Phoenix College track on Saturday mornings starting in April. I was bummed that I wouldn’t get to do any since I’m heading back to Michigan on Wednesday, but then they decided to start this week. Since I had a 10:15am tee time with the guys and the track workout was at 7:30am I was able to make it. I got up at 6:30am which I’m not a fan of. I only have a few more days in town so I wanted to make the most of them and squeeze in as much as I can.
We warmed up with some high knees, butt kicks, skipping, 360s, backwards skipping, and a 400m jog.
In teams of 3, one person runs at a time so the others get 2x rest in between intervals. Complete all intervals at 400m before starting the 200m runs, etc.
- 2x 400m Run
- 3x 200m Run
- 4x 100m Run
Just walking out to the track brought back memories of high school track practice. My events were the 110m high hurdles and 300m intermediate hurdles in track, so we did a lot of workouts similar to this back in the day. I absolutely loved this workout and felt as good as I could have expected. It was actually a nice way to get the day started.
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.
- 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.
- 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.
- 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.
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!
I lost track of time last night while doing laundry and cooking up some food for the week, so I got to bed much later than I hoped. As a result I was a little tired this morning. I’ve been eating a banana in the mornings before going in for the workout and I think it’s helping give me an extra boost of energy.
- 250m Row
- 10 Push-ups
- 10 Wall Squats
- 10 PVC Pass-thrus
15 minutes of jerk. Build up to a heavy single with jerk or split jerk.
I started out with the bar for a bit to work on the technique. First real weight was 115# and I smacked my chin on the 2nd rep. How? I have no idea. I went to 135#, 155#, and 165# doing 2 reps at each. Final set was 170# once for a PR. The weight felt pretty good. Ten more pounds and I’ll be putting more than my body weight over my head. I did split jerks for all of the reps.
4 sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets.
- 200m Run
- MAX Push Presses
So when the 2m clock starts we head out down the stairs and run 200m, back up the stairs and then do push presses with whatever time is left on the clock. Running splits were pretty consistent with about 1:05 left on the clock each time. I went Rx on the weight with 115# for the push presses and was able to do 14, 12, 10, and 12 reps in the rounds. The weight got heavy but not too heavy. Felt much better than open workout 12.3 which had 12 reps at 115# shoulder to overhead and I did push jerks the entire time.
My biceps were sore right away from this WOD. It’s a struggle to drink a glass of water. No joke.
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.
I’ve been working out at CrossFit Full Strength for two and a half months now and I still end up doing some movement or new stretch I’ve never done at least once or twice a week. “Constantly varied” is exactly right when it comes to CrossFit. My legs are sore from back squats and particularly my inner thighs. Feels so good though!
Last night I did a bit of DU practice and I’m able to string together streaks consistently now. I don’t even start with singles first, which I think has helped. Start spinning that rope, but don’t jump for the first time until the rope is about to reach your feet and then start the fast wrist action and get right into doubles. Once again though, the headache came on while doing them. I’ve been doing some neck mobility a couple of times a day to try and loosen things up.
- PVC Shoulder Mobility
- 10 PVC OHS
- 3 Groiners (each leg)
- 400m Run
- 8-10 DB Russian Step-ups (each leg)
- 15s Rest
- 30-45s Side Planks (each side)
- 45s Rest
Russian step-ups are something new to me. I used a 24 inch box and 30# DBs, while doing 10 per leg in each set. I’m going to be feeling those for a few days. For the side planks I went a full 45 seconds on each side. You wouldn’t think it, but this work got me dripping with sweat.
Update: An hour and a half later I can barely walk. The Russian step-ups really worked the hamstrings.
- 6 HSPUs
- 9 Ring Dips
- 12 HR Push-ups
Push, push, and push some more. This WOD was all about fatigue in the push motion. After the first round there wasn’t much left in the tank. More time was spending resting than working, but I was still out of breath at the end. For the HSPU sI used 2 AbMats because I die quickly using 1 and I knew it was going to be an issue with 2. The ring dips and HR push-ups were Rx. After round 1 I had to do a lot of kipping on the HSPUs. At the end I managed to get through 3 rounds plus 3 HSPUs.
Open workout 12.4 gets announced later today and I’m going to do it tomorrow morning because I’m driving up to Las Vegas for the weekend right after. My prediction is that we’ll see deadlifts, DUs, and a body weight movement such as HSPUs, HR Push-ups, or muscle-ups. But… I’m hoping I’m wrong on those last 3 because of today’s WOD.
Speaking of muscle-ups… I’ve been toying around with them a bit before and after classes this week. Today we set a rack with a band around the dip bars right under the rings. I stood on the band, got my false grip on the rings and completed an assisted muscle-up on my second attempt! I was done there though because of how dead my shoulders were from the WOD. I’m going to have these down before I head back to Michigan.