No golf today due to rain, so I woke up early. I wanted to eat a small breakfast and hit the 9am class. First things first though, I knocked out my 3 maximum effort sets of push-ups for the Armstrong Pull-up Program. While doing these, I’m concentrating on keeping my elbows in close because I have the tendency to let my elbows fly out during push-ups. My sets today were 35, 32, and 30 with sufficient rest in between each set.
My legs are feeling a little sore from yesterday, but that’s good. I need to do more heavy squatting. I’m sure the wall balls have something to do with it as well. I really enjoyed this video, which looks back at Regionals. Check it out.
This morning I realized I’m starting my 8th month of CrossFit. Incredible! I’ve never stuck to a fitness program for more than 3 months, but now I can’t imagine my life without CrossFit. It has changed my life in so many great ways. I’m inspired by the people sweating next to me during each WOD. This community is something special. We’re all in the box to improve our lives and push our limits.
- 50-40-30-20-10 Air Squats
- 50 Mountain Climbers
I could really feel the air squats today.
- 100 Alternating 1-Arm DB Snatches
- 100 K2E
* Every minute there is a burpee buy-in (3-beginner, 4-intermediate, 5-advanced) before you can work on the reps. I went with 5 burpees for my buy-in. You can take a minute off from burpees and reps, but then you must work the next minute. All snatches must be completed before moving on to K2E. Time limit of 30 minutes.
Matt told me to grab the 60# DB, so I obeyed. 🙂 I never would have grabbed that one on my own, but I’m glad I did. The last time we did one-arm snatches I used a 40# DB! The 60 was tough, but rewarding and will make me stronger, which is exactly what I need. I started off going 2 minutes in a row to hit 20 reps, but quickly realized that wouldn’t last. I started taking every other minute off and was getting 10 reps during a working minute. Towards the end I pushed for 12 in one set, took the last minute off, and then worked 2 minutes in a row for the last 18 reps.
I hurried to put on one of the tape grips I had ready, but ran out of tape so couldn’t secure the second one to my left hard. Nothing ripped open, but I’ll have to keep an eye on it closer now. I was able to knock out 10 K2E in a row right off the bat, but it was all downhill from there. I worked a couple of minutes in a row here and there, but otherwise took minutes off. Near the end it was really a struggle to get my legs up. I was 10 reps shy of 100 before time ran out. Total score: 190 reps in 30:00, not even counting around 100 burpees.
I headed back to the box in the evening for open gym so I could do some deadlifts. While I was there I figured I’d do a quick WOD that wasn’t too stressful on the body.
Warmed up with 10 reps at 135# and then 5 at 225#. Used 275# for all 5 working sets of 5 reps. Wasn’t planning to try to set any records today, especially with the state of my hands from hanging bar work. More than anything I just wanted to move some weight, so goal accomplished.
- Tuck Jumps
I ordered a Revolution Rope from Again Faster and was excited to use it today, but they sent the wrong jump rope; it’s a speed rope, which I already have. I was so bummed when I opened the package. Again Faster was quick to reply, telling me to keep the speed rope as a spare and the correct rope is on its way.
My plan was to do “Annie” even with my current speed rope, but I could not string together DUs while warming up, so I did tuck jumps instead. Finished in 8:28.
When I got home, it was time for the pull-up portion of the Armstrong Pull-up Program. Now I’m spent! I may be going crazy for working out so much, one day a week like this shouldn’t kill me should it? 🙂
Did you see the Reebok CrossFit Nano 2.0 launched today? I ordered a pair already because I had to send in my broken Inov-8s. I was just looking earlier this week for a pair of the Nano 1.0s, but couldn’t find them in my size, which is a 14. I had a feeling the new model would be coming soon since there was no restocking going on and the Games are right around the corner. I’m glad I didn’t have to wait too long. My first choice in color, the blue, doesn’t come in my size so I went with this grey pair. Good thing I acted fast because size 14 is no longer listed!
I’m so excited! I can’t wait for these to come in.