My Favorite Burpees

I’ve been extremely sore from all of the wall balls yesterday. Ass, quads, hamstrings, you name it. I did make it out and walked 18 holes of golf this morning for the first time in nearly two weeks. I think that helped to keep things a little loose.

I’m using my standing desk station for the first time today while working. Hopefully I can get these back issues cleared up and get my spine back to normal.

Warm-up

10:00 EMOM

  • 10 Burpees

I loved this! I went all-out for my burpees in every minute and was done in less than 24 seconds each time. The rest period allowed me to catch by breath and go at it hard again when the next minute started. Pretty cool way to get 100 burpees in 10 minutes. Did I mention how much I loved this? 🙂

Strength

10:00

  • 10 KBS (55#) during the odd minutes
  • 10 Shoulder Press (30# DBs) during the even minutes

When you complete your reps for the minute, the rest of that minute is rest. We were supposed to go heavy for the KBS, but since they are so back intensive I took it easy. I probably should have started with the 35# DBs and had the 30#s handy, but by the end the 30s weren’t super easy either.

WOD

5 rounds

  • 15 Split Cleans (30# DBs)
  • 21 HR Push-ups

When we went to start this one, I was glad to have the 30# DBs, because I would not have been able to keep up the intensity with heavier ones. I had to take a short break around the half-way point of each round. I tried to get 11 reps of push-ups in at the start of each round and then do 5s to finish it off. By the end though, I was doing whatever I could to get them done. Finished in 14:31.

Skill

45s Rack Position Holds

We partnered up and switched off with the bar. I think I got in 3 reps. This was kind of weird, but maybe it’s just because my rack position is pretty good. I’m lucky enough to have good flexibility in my wrists and can keep my elbows up pretty good.

Death by Wall Balls

Yesterday I finally bought a couple of lacrosse balls and taped them together. I’ve been rolling on them while watching TV at different times throughout the day to try to loosen up my back muscles and speed up the healing process.

Warm-up

10 rounds

  • 150m Sprint
  • 30s Rest

Loved this one. Definitely one of my strengths.

WOD

Death by Wall Balls

I got through the round of 19 and then 14 reps of round 20. I had to take a short break in the round of 19 and that pretty much ended me right there.

Finisher

Prowler sprints loaded with 95#. Pretty light weight, but allowed me to go faster. I got in two high sprints and two low ones.

Random Friday Open Gym

My calves are even more sore today, but my shoulders aren’t bad. I went in at 5:15 for open gym and did a bunch of random stuff, trying to keep any stress of my lower back.

20:00

  • 30s Row
  • 30s Rest

I was planning on doing 10 minutes, but Matt guilted me into 20. I’m glad he did. The first 10 weren’t too bad, but I had to fight for intensity after that.

Brent showed up and we worked together on some stuff.

6 rounds

  • 10 DB Chest Presses (5 each side, 40# DB)
  • 10 Weighted Push-ups (sandbag on back, which is about 35#)
  • 10 Quarter Get-ups (5 each side, 39# KB)
  • 10 Russian Step-ups (5 each side, 35# DBs, 18″ box)

We did the chest presses on a bench. This circuit took us somewhere between 15 and 20 minutes. We didn’t keep track of time, but kept up a steady pace and didn’t take breaks.

Matt noticed we had a lot of pushing movements there, so suggested we do some pulling and maybe GHDs. I tried a GHD sit-up, but it was too much for my back so I did hip extensions instead.

5 rounds

  • 10 Hip Extensions
  • 10 Pull-ups

No time again here as we didn’t do this for intensity. Brent headed over to do some rowing so I jumped on the squat rack in between sets with Cora.

3 sets

  • 8 Front Squats (130#)

Why not 10 reps each set? Because the bar was starting to cut off my air supply. 🙂

Solid work for a Friday night, being the 4th day in a row at the gym. No WOD tomorrow for me. I need to start taking more rest days and probably should try getting into a 3 on 1 off schedule. I may go for a run or bike ride if it doesn’t rain.

Scaled “Garrett”

I went back to the chiropractor today and he showed me the x-rays. I have some weird curves going on in my spine due to sitting all day for work. Might be time to look at setting up a standing desk. Sore in my calves today, probably from all of the push presses last night. Shoulder soreness is definitely from push presses and I bet they’ll be even more sore tomorrow after today’s WOD.

Warm-up

  • 10 Russian KBS (53# KB) each round before the Wall Ball set
  • 1-2-3-4-5-6-7-8-9-10 Wall Balls (20# MB, 10′ target)

I started out slow and steady, which quickly put me behind a lot of people. But I never rested and ended up finishing first in the class with a time of 6:15.

WOD

“Garrett”
Three rounds

  • 75 Air Squats
  • 25 Ring HSPU
  • 25 L-Pull-ups

Anyone that can do this WOD as prescribed is a fucking beast.

I’ve never attempted a ring HSPU and don’t have plans to try one. I started off doing HSPU with no assistance and got about 10 in each round before adding an AbMat under my head. I did mostly kipping HSPU, except for 4 or 5 strict ones at the beginning of each round. I did a few L-Pull-ups in the first two rounds, but quickly resorted to strict dead-hangs. After about 10 or 12 of those per round I added a purple band to finish out the 25. My total time was 32:44.

Finisher

  • 1m Side Plank (L)
  • 1m Side Plank (R)
  • 1m Plank

This was supposed to be 3 rounds, but there wasn’t enough time so I only got in the one.

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.

Sandbagging

I got home from San Francisco around 10:30pm last night after a my last flight was delayed about 40 minutes. Went in to the chiropractor this morning to see if he can’t get my back fixed up. I have to go back on Thursday to go over the x-rays he took. Went in to Survival Fitness tonight for the 7pm class. It’s good to be back after a few days of hotel WODs.

Warm-up

  • 150m Run
  • 150m Power Skip
  • 50m Zombie Kicks
  • 50m Butt Kicks
  • 150m Power Skip
  • 150m Run

I could tell I wasn’t feeling it during the warm-up. Pretty tired and slow.

WOD

  • 500m Sandbag Run
  • 50 Sandbag Cleans over the Shoulder
  • 500m Sandbag Run
  • 50 Sandbag Get-ups
  • 500m Sandbag Run

Just what I needed after seeing the chiropractor this morning. I flew threw the sandbag cleans unbroken. My runs were pretty slow, but the get-ups were the toughest. They really wear on your tailbone. I finished in 20:59.

Finisher

  • 10-9-8-7-6-5-4-3-2-1 V-ups
  • 20-18-16-14-12-10-8-6-4-2 DUs

I forgot to look at the clock when I started, but I know this definitely took me less than 6 minutes.

Sunday Morning in San Francisco

Yesterday was an incredibly long day. I was up at 5:30am and volunteered all day at WordCamp San Francisco, spending most of the day on my feet. I got a pretty good night of sleep and headed in to the hotel workout center at around 9:30am.

Warm-up

800m Run on the treadmill

Strength

I used a couple of the machines again today, but went back and forth between the machines instead of doing all sets at one machine before switching.

Chest Press

  • 3x 115#
  • 3x 130#
  • 3x 145#
  • 3x 160#

Shoulder Press

  • 3x 80#
  • 3x 95#
  • 3x 110#
  • 3x 135#

WOD

3 rounds

  • 20 Chest-to-deck Push-ups
  • 30 Russian Twists (30# DB)
  • 30 Air Squats

I finished in 6:20 and probably should have upped it to 5 rounds.

Finisher

20 minutes on a stationary bike set to the hills program. According to the computer I went 5.44 miles.