Best 12.3

metcon2

Still pretty much the same with my back. Went to the 5:30 class after waiting for the Nike Metcon 2s to arrive. They are a solid shoe and seems like they improved the areas that broke down on people that had the Nike Metcon 1s. For $130 though, I’m not sure they are a better buy than the new Reebok CrossFit Sprint TR, which is only $100 or even the Reebok CrossFit Nano 5 for $120. All 3 are great shoes though and you can’t go wrong with any of them.

Since I was a few minutes late to class I didn’t really do much to warm-up other than some bottom squat hold and PVC pass-thrus.

Strength

Bulgarian Split Squats

  • 2 Sets of 8/8 holding 35# KBs
  • 2 Sets of 8/8 holding 44# KBs

Class was doing deadlifts but those were a no go for me. Had my foot up on the Rogue bench.

Conditioning

With not being able to test out 13.2 on Sunday, I was hoping I’d be able to hit this one.

CrossFit Open Workout 12.3 – 18:00 AMRAP

  • 15 Box Jumps (24″)
  • 12 Shoulder to OH (115#)
  • 9 Toes to Bars

I did all step-ups and all push jerks in unbroken sets. T2B were unbroken through 5 rounds I believe, but it might have been 4 rounds. Then I’d do them in 2 sets until the final round where I did 3 quick sets. Finished with 9 full rounds plus 12 step-ups, which beats my best of 8 rounds + 17 reps. I did an extra step-up in the first 3 rounds too because in my head I was thinking it was 18 for some reason. Dummy! Can’t count them though. :-/ In the 2012 Open my score was only 5+21 on this.

Stuck around and did some banded stuff that’s supposed to take pressure off the low back and reset some things.

Also got the new 3rd edition of Greg’s book, which I’ll call the Weightlifting Bible. Won it in a Twitter contest. At 588 pages plus the appendix this thing is a monster.

weightlifting-bible

2 Hours of CrossFit

Was up early this morning to play a practice round in preparation for the Saginaw District Golf Tournament Qualifier, which is this Sunday. Yes, I knocked out the Armstrong push-ups bright and early to start my day.

My pair of Reebok CrossFit Nano 2.0 arrived today in time to use them for my workout. I’m very pleased with them as a CrossFit shoe.

I attended the 4:15 class and planned on staying after for open gym to work on a bunch of stuff and beat up my body.

Warm-up

  • 100-75-50-25 Squats
  • 50-40-30-20 HR Push-ups

I’m not sure you can really call this a warm-up, because it took longer than the WOD. I finished in 17:22.

WOD

21-15-9

  • Goblet Squats (88# KB)
  • Burpees
  • Pull-ups
  • Sit-ups

I went as heavy as I could for the goblet squats by using the largest KB in the gym and for each round I broke them up into 2 sets. They completely wiped me out for burpees, which I did extremely slow compared to my normal pace. My time was 12:45.

Finisher

Death by Box Jumps

  • 1st minute: 2 box jumps
  • 2nd minute: 4 box jumps
  • … increas by 2 each minute

Go big or go home right? I used the 32″ box for the first time, which wasn’t too bad. I just had to take my time a little more and make sure I got a good jump in. I made it up to the round of 14, which I finished a few seconds before the minute was over. I knew I wouldn’t be able to make 16 with such a short rest, so I shut it down there. Using the bigger boxes more often will make the 24″ box seem so easy.

After class I rested for a bit as some people started showing up for open gym.

WOD #2

Mini “Diane”
12-9-6

  • Deadlifts (225#)
  • HSPUs

I did strict HSPUs as long as I could, then added a kip, then added an AbMat, then added a kip with the AbMat. My time was 4:49. When I think how fast the elite men and women are doing a “Diane” compared to my mini, it’s sick. They’re in a different solar system.

Strength

Back Squats

  • 3x 175#
  • 3x 195#
  • 3x 195#
  • 3x 195#

I was feeling pretty beat after 250 air squats and the goblet squats, but it was nice to get in some moderate weight squatting for the week.

After that I decided to knock out my Armstrong Pull-ups for the day. It was 3 sets with a normal grip, 3 sets with a close (hands 0-4 inches apart) chin-up grip, and 3 sets with a wide grip. Each set was 3 reps with 60 seconds of rest in between sets. The pull-ups felt really good today.

Then I pulled out the jump rope and did some DUs. With the new rope it was nothing to knock out 10+ in a row on each attempt. It spins so effortlessly. Somehow somebody brought up muscle ups, so I tried a few on the bar. I almost had it a couple of times and I’m confident I can get it next time when I haven’t worked out for 2 hours already. 🙂

I’m fucking beat, but it was all worth it. Time to relax for the night. Tomorrow is CrossFit for Hope, which looks like a killer WOD. I’m looking forward to the snatches, which I haven’t done in quite some time.