WOD at CrossFit PB and an Automattic Bootcamp

I’m trying to stay on Eastern time for the most part this week because it allows me to get up in the morning and workout before work stuff starts. I got up at 5am this morning and went to the 6am class at CrossFit PB. There was 7 of is class which I thought was surprising for so early.

Warm-up

2 rounds

  • 5 Front Squats (45#)
  • 10 V-ups
  • 20 DUs
  • Samson Stretch

We also did some PVC work and stretching before getting started.

Strength

Back Squats

  • 5 @ 45#
  • 3 @ 135#
  • 3 @ 155#
  • 3 @ 175#
  • 3 @ 195#
  • 3 @ 195#
  • 6 @ 215#

The idea here was to warm up for a few sets. Then do 2 sets at about 65% of 1RM. For the last set use 85% of 1RM and do max reps. I didn’t do any strict calculations, but I think my weight choices worked out pretty well.

Thrusters
Do a few sets of 3 to get warm for the WOD. I did 45#, 65#, and 95#.

WOD

  • 12-9-6 Thrusters (115#)
  • 24-18-12 T2B

I picked a pretty perfect weight on the thrusters and broke each round into 2 sets. Did well stringing T2B together in round 1, but my hips were shot in the 2nd and 3rd rounds so it was tough to get a kip going. At the end I was actually only doing 1 or 2 at a time. Finished in 8:02.

I rushed back to the hotel where I was putting on a Bootcamp for my coworkers at 7:30am. I skipped the warm-up, but did the rest with them.

WOD #2

8:00 AMRAP

  • 5 HR Push-ups
  • 10 Sit-ups
  • 15 Air Squats

We did this on the wet grass outside the hotel. Not the greatest of locations, but hey, this is CrossFit and we have to be ready for the unknown. I managed to get 7 rounds plus the 5 push-ups.

Finisher

2 rounds

  • 1m Plank
  • 1m Side Plank (30s each side)
  • 1m Rest

I think the Bootcamp went pretty well and ended almost exactly after 30 minutes like I had planned.

A Partner Ladder

Today I got to make up the WOD for Survival Fitness since Matt and Cora are out-of-town camping. I taught the 11am and then worked out with the noon class.

Warm-up

5 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Nice easy warm-up to get the blood flowing.

WOD

Partner Ladder

  • 10->15 Burpees
  • 5->10 Ring Dips
  • 10->15 Wall Balls
  • 5->10 T2B
  • 500m Sandbag Run

* One partner working at a time for the reps. For example, partner A does 10 burpees, partner B does 10 burpees, partner A does 11, partner B does 11, and keep going until both have done the round of 15 reps.

Since we had an odd number of people in class, I teamed up with Marisol and Brian for a team of 3. Brian and I worked at the same time as partner A and Marisol was our partner B. It’s gotta be tough teaming up with two guys and getting shorter rest periods, but Marisol did awesome.

I did Rx ring dips through the round of 7. Then in round 8 I think I did 4 Rx and 4 with a purple band. In the round of 9 I maybe got 3 Rx and then in the round of 10 it was all with the band. I was really hitting a good rhythm with the T2B today and only had to break up the last 2 rounds so I didn’t rip my hands. When I finished the run, the clock read 29:40. I was a bit ahead of Brian and Marisol, so I’m not sure what our official team time would have been. I’m really happy with how this WOD turned out. I was planning for the top teams to be around 30 minutes which was pretty close.

Finisher

3 rounds

  • 1m Plank
  • 1m Russian Twists (35# KB)
  • 1m Table Top (30s each side)
  • 1m Rest

Not going to lie, this sucked after the WOD. Even the planks were hard to get through.

12.3 Revisited

While icing yesterday morning after the chiropractor’s office, I got a little frostbite. Ouch!

Warm-up

30-20-10

  • Star Jumps
  • PVC OHS

WOD

18:00 AMRAP

  • 15 Box Jumps (24″)
  • 12 Push Presses (115#)
  • 9 T2B

Look familiar? This was CrossFit Games Open WOD 12.3. It was March 9th when I did it for the Open. Back then I got 5 rounds plus 15 box jumps and 6 push presses. Five months later I improved by more than a round, getting 6 rounds plus 15 box jumps and 7 push presses.

My weakness was still the 115# weight for push presses. I did better on push presses because I was able to rebound off the ground on the majority of the box jumps and I split T2B up into sets of 5 and 4 most of the way.

Finisher

1 Mile Run

Didn’t take much of a rest and then went out for a mile run with a few other people. The run wasn’t going to break any speed records because we were pretty whooped from the WOD. We didn’t even keep track of time.

Sunday is Not a Day of Rest

I went to bed later than normal, so didn’t wake up quite as early as I have been. Still had time to get in my first WOD of the day before my brother and Mom woke up though. I can feel the effects of the weighted step-ups from last night already, so as the day goes on and in to tomorrow it should be interesting.

Warm-up

5 rounds

  • 1m Plank
  • 1m Bottom Squat Hold

WOD

50 reps of each

  • DUs
  • Plank Push-ups
  • Star Jumps
  • T2B (on rings)
  • SDLHP (50# KB)
  • Walking Lunges
  • V-ups
  • Push Presses (35# DBs)
  • KBS (50# KB)
  • HR Push-ups
  • DUs

I set a new PR by doing the first 15 T2B unbroken with kipping. The rings on the tree worked out really well. After the first 15 I did them 5 at a time. Push Presses were done in 5 sets of 10, KBS in sets of 20, 15, and 15, and I tried to stick to sets of 10 for the HR Push-ups, but that broke down a bit after 30 reps. My total time was 30:31, but it would have been under 30 had I not turned a single knot into a double when I picked up the rope and tried to fix it. I wasted over 30 seconds getting those out. Ugh!

I’ve been doing a lot of WODs in the 10 minute range, so it was good to get in a long chipper like this. After I get a late breakfast I’ll probably head out for a trip on the kayak and then I plan to do the Hero WOD “Brenton” later today.

Teams of 2

Yesterday morning I walked 18 holes of golf and qualified for the Saginaw District Golf Association Invitational Tournament. It got up into the mid or high 90 and was a long day. Perfect timing for a CrossFit rest day! Feeling good and back at it today. When I woke up I knocked out one set of max rep push-ups and decided the Armstrong Pull-up Program just isn’t worth the time. It’s so boring compared to WODs, so I’m done with it.

Matt, the owner of the gym, attended a CrossFit Level 1 Certification over the weekend and will next be working on getting Survival Fitness affiliated as an official CrossFit box next. Pretty exciting stuff. He learned a lot and you could already see it in the way he ran today’s class. I don’t mean anything bad about previous classes by saying that, I just felt like he had more confidence in his teaching of certain movements and pointing out some of our technique issues. It’ll make us all better.

Warm-up

  • 1m Bottom Squat Hold
  • 1m Mountain Climbers
  • 1m Bottom Squat Hold
  • 1m PVC Pass-thrus
  • 1m Bottom Squat Hold
  • 1m Lateral hops (30s each leg)
  • 1m Bottom Squat Hold
  • 1m Bicycles
  • 1m Bottom Squat Hold
  • 1m Jumping Jacks

We’ve been doing a lot of these bottom squat holds and I think it’s helping to open up my hips more. Matt pointed out that I had too much of a round in my back though, so I have to fight for a better position.

WOD

Teams of 2 (45:00 limit)

  • 200 Air Squats
  • 100 T2B
  • 150 Burpees
  • 500m Run holding a 20# MB (both people run at the same time and at the pace of the slowest)
  • 150 Box Jumps (24″)
  • 100 Pull-ups
  • 200 Walking Lunge Steps
  • 200 SDLHP (barbell loaded to 95#)

Only 1 person is working at a time except during the run. The goal is to keep a high intensity and hand off to your partner when you start to slow down. The hand off is hard to do, even when you know you are starting to slow, because you want to keep knocking out reps. I attended the 8pm class, which is the last class of the day and no team had completed the WOD all day. The closest anyone got was 49 reps left by a team of 2 of the fittest women at Survival Fitness. I was paired up with Brent, which was a good pairing because we are both near the top of the men at SF. We flew along pretty good, but the pull-ups slowed us down and then the SDLHP were absolutely brutal. I’m sure I’ll be feeling those tomorrow. We pushed it hard through the entire 45 minutes and fell 33 reps shy of completing the WOD, but set the record for the day. With a little better strategy I think we could have finished. Next time!

 

Embrace the Suck

The men and women that decimate your times are not superhuman. They’re not particularly genetically gifted. Hell, most of the top CrossFitters in the world would get absolutely pummeled in your standard game of rugby, buried by larger athletes begat by larger parents.

What differentiates these individuals is not a gift, but an unreasonable desire to push self-imposed suck beyond its logical limits. What comes out the other side becomes legendary.

“Dedication” by Jon Gilson, Again Faster Equipment

I need to get better at pushing through the suck if I want to get stronger and improve my endurance faster than my current pace of improvement. I know I can do it. Gotta get the mind right.

My buddy Mo came in to the 11am class with me. I’ve been trying to convince him to try a CrossFit box near him for over 6 months. After 2 days of WODs, he finally understands. You can tell people about it all day long, but they’ll never really understand until they experience the intensity for themselves.

Warm-up

5 rounds

  • Lunges
  • PVC OHS

After doing all of the plyo lunges and air squats yesterday in the gym, this warm-up wasn’t exactly a welcome sight. I do need the work, so that’s a plus I guess.

WOD

  • 50 K2E
  • 100 Wall Balls
  • 50 T2B
  • 100 Box Jumps
  • 50 V-ups
  • 100 Burpees
  • 50 Pull-ups

How’s that for a chipper? I was worried about 150 reps hanging from the bar, especially with “Murph” tomorrow. I have some mini-rips, but no major ones, and looks like one small blood blister under a callus. I’ll have to really clean these calluses up tomorrow so they don’t bother me for the 100 pull-ups. The nice thing is that I’ll break them up into “Cindy” rounds so will only be knocking out 5 at a time.

Going back to the quote at the top, I tried to push through the pain as much as I could today. I was able to get 3 sets of 25 burpees, when I’d normally break that up a lot more and take more breaks. Keep getting better each day! We had a 40 minute time limit on the WOD and I was the only person in class to finish with a time of 39:05.

What a great way to start a Sunday!

Bring Some More

After not getting a ton of sleep for a few nights in a row, I finally got to bed early enough for a solid rest. My legs are sore from the 4 mile run and walking 18 holes of golf yesterday, so I went to a night class at 4:15p today.

Warm-up

5 rounds

  • 20s Mountain Climbers
  • 20s Air Squats (low and slow)
  • 20s Inch Worm

A nice little warm-up to get the blood flowing.

WOD #1

5 rounds

  • 21 KBS
  • 15 HR Push-ups
  • 9 T2B

I used a 55# KB for the swings. I’m starting to get a better kip with the T2B, but have a hard time getting it started without a big swing after the first rep. I think the max I could get in a row was 5 before my grip started to fail. I finished in 12:21.

WOD #2

50-40-30-20-10

  • Star Jumps
  • Sit-ups

Compared to jumping jacks, star jumps are on a completely different level. I was able to do all rounds of sit-ups unbroken. Finished in 8:16.

Strength

5×5 Deadlift

There was still time left in class, so some of us started on some deadlifts. We actually ended up doing 6 sets. The weights were 135#, 225#, 265#, 285#, 290#, and 300#. Felt pretty good, especially considering I set my 1 rep max at 315# a few weeks ago.

That may be the most work I’ve done in one workout, but I felt great today and absolutely killed it.