Yesterday while watching golf, I downloaded a bunch of Survival Fitness videos from Facebook and compiled them into a movie.
My body is pretty freaking sore all over. I haven’t felt like this in a couple of months, so I can tell the WODs have been great and the extra work I’m putting in is paying off . Yesterday I mentioned my tailbone was really sore. Well, it’s more than that. I have two quarter-sized floor burn marks on the sides of my tailbone. No wonder in hurts to sit down! Sorry, no pictures. 😉
Do you ever get bruises in CrossFit and have no idea where they came from? I have one under my right arm and a matching one under my armpit almost all the way to my back. Weird.
I did the push-ups of Armstrong Pull-up Program when I got out of bed this morning. It’s a nice way to start the day. I went in to the noon class today and it was packed with 20 people. Since class was so big we had to skip around during the movements, but it all worked out.
1m Deep Squat Hold
1m Mountain Climbers
I was stiffer than usual from the squat holds and 1 minute is a long time to do mountain climbers in a row, so I had to take 2-3 short breaks for them each round.
50 of each
MB Snatches (20#)
Push Presses (30# DBs)
Wall Balls (20#)
Box Jumps (24″)
It was ordered different on the board, but this is the order I ended up doing. I finished in 32:01. Most people did tuck jumps, but I was able to string together a few DUs before we started, so I went with DUs and completed them in 4 sets. I think I need to start practicing them again.
Later tonight I’ll do the nightly pull-ups and then it’s 2 days off from Armstrong Pull-ups. Tomorrow will also be a day off from CrossFit, which I’m really looking forward to. I will get out and walk 18 holes of golf.
Update: I just couldn’t stand sitting around later in the evening even though I went out and walked 9 holes of golf after lunch. I had to lace up the shoes and go out for a run, so I did a 5 minute warm-up, Tabata sprints, and a 5 minute cool down. In 14:14 I covered a total of 1.73 miles.
Rolling out of bed was rough this morning. My lower back is very sore from one-arm snatches and deadlifts yesterday, but even worse, my tailbone feels raw from the 150 sit-ups last night. I can feel them in my abs too, but WOW it hurts to sit! Once I finally got out of bed, I knocked out 3 sets of max push-ups as I went through my morning routine. This may not have been the best idea considering I knew we were doing “Angie” today for the WOD. It’ll make me stronger I guess!
1m Burpees (10 and then rest)
Just last night I was thinking we hadn’t done plank in a while. Funny how that works out. 🙂
100 Air Squats
The one time I’ve done “Angie” Rx was on April 11th and looking back, we had swapped the order of sit-ups and squats. Probably didn’t matter much. My time then was 24:42, with about 12:00 to get through the pull-ups. When I did this, I was still doing “cheater” sit-ups where I only had to touch my shoes. I’m no longer doing those because they’re a joke with my long arms and flexibility. I’ve started getting all the way up so I can reach out past my feet. Originally I was planning to blow that time out of the water, even with harder sit-ups, but the tailbone issue made it rough.
I was feeling pretty good through the pull-ups and completed them in about 8:30, a lot faster than last time. I wore home-made tape grips on both hands which really helped saved my hands since they are in rough shape from the last week. I felt ok on push-ups considering I had already done 100 of them when I woke up. Started with a set of 15, then did 3 or 4 sets of 10. That’s when things started to slow down and sets kept getting smaller and smaller. Sets were all 5 or more though, which is a huge improvement from last time when I was only getting 2-4 at the end.
At this point it was neck and neck between a few of us. Sit-ups absolutely killed me though. They took me forever even with two mats under my ass for padding. Each sit-up hurt like a bitch so I tried as much as possible to come up on the sides of my ass instead of straight up. I powered through and moved on to the squats. Not my best effort in the squats, but I finished in 23:41, which is a PR by 61 seconds. I’m confident I can get sub-20 next time.
Death by Clean & Jerks
Brent and Ron had already used up all of the 10# bumpers, so I didn’t have much choice but to load up with a couple of 45s and do 135#. I got up through the set of 4 and had to start the set of 5 with no rest. I nearly made it in the minute, but locked out the jerk 1 or 2 seconds after the minute ran out. I took a couple of minutes off and then jumped over to the 115# bar Brent was using and did a minute with 6 reps and a minute with 7 reps to get in some more work.
At some point tonight I’ll do day 4 of the Armstrong Pull-up Program.
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
* 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.
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.
I really hated taking yesterday off, but my body needed it after 5 days in a row. I did get out and walk 18 holes of golf, so that was some active recovery. My legs were actually a little sore today, maybe lingering from all of the previous WODs building up.
12 Ring Rows
12 Plyo Push-ups
One minute per station, so you rest for the remainder of the minute once your set is done. Ring rows are still a weakness of mine. I was able to do all of the plyo push-ups unbroken though.
1 -> 10 Burpees
2 -> 20 KBS
1 -> 10 Pull-ups
2 -> 20 Wall Balls
One partner works at a time, while the other rests. Using burpees as an example, partner A does 1 rep, partner B does 1, partner A does 2, partner B does 2, and so on until both have done the set of 10. For the KBS and Wall Balls, rep counts increase by 2 each time, so it would be 2, 4, 6, … up to 20. I was partnered with Kinde, one of the top women at the gym. Since she had just done 150 pull-ups yesterday, Matt had her do thrusters with 30# DBs, which was so much worse.
I used a 55# KB for the swings and a 20# MB for wall balls. The only thing I didn’t complete unbroken was the set of 20 KBS, which I broke down into sets of 12 and 8. I felt bad for Kinde because she wasn’t getting much rest and then when we got to the run she was having a hard time breathing. She hung on and pushed through it. We finished in 44:27.
I had a tape grip for my right hand to do pull-ups and it really saved me. Last night I trimmed off the loose skin from a big popped blister, so it’s still pretty raw. I was really happy to be able to do all of my pull-up sets unbroken today and my wall balls are like night and day compared to where I was a few weeks ago. This Paleo Challenge is really paying off!
Hitting 215# ties my PR. I hadn’t done front squats in three and a half months, so I’m happy with that after all of the wall balls in today’s WOD. I went for a 2nd rep at 215#, but my legs were toast and I had to dump it. Next time.
Update: When I got home, I rested a bit and then did day 2 of the Armstrong Pull-up Program (PDF). I’m hoping to increase my pull-up strength at a faster pace than what I’m getting from the WODs. I’ve been consistently adding 1 or 2 reps to my maximum rep strict set each month, but I want it to increase faster. I did the first pull-up session last night, so this morning was the first time I did the push-up part of the program.
After the turnout for “Murph” yesterday, I can’t stop thinking about how great of a community this is to belong to.
I’m a little sore today, but not bad considering that’s 4 days in a row. Since I won’t be able to WOD tomorrow, I had to push to 5 in a row today.
I’m 2 weeks into the strict Paleo diet as part of the challenge at the box. A few croutons and a small amount of shredded cheese on a salad are still the only “cheats” I’ve had. I’m down 8 pounds (172# this morning) and 1.5% body fat. At times, you can see a 6-pack as shown by the picture in yesterday’s post. I can’t believe how much my body has changed in the last two weeks and how much better I’m performing in the workouts. I figured it would take at least a couple of months to get to the 6-pack stages.
I’m increasing my food consumption in an attempt to speed up muscle growth, because I don’t want to lose any more weight; I want to turn some fat pounds into muscle pounds. A lean 175-180 would be ideal. We’ll see how this goes for the next week.
30-40-50 KBS (Russian)
I used the 62# KB for the swings and finished in 10:05.
30 Box Jumps
30 Wall Balls
I love box jumps, so this is my kind of WOD. It’s always fun doing one of the benchmark girls or heroes so you have something to look back on if you do it again.
I used a 24″ box for jumps and a 20# MB for wall balls. Our 400m loop is more like 500 according to Google Maps Pedometer, so we’re working extra hard. 🙂 I did all of the box jumps unbroken each round and started with a set of 15-20 for the wall balls each time to keep my intensity up. Tried to do most of my resting during transitions from move to move with a few seconds of sitting down to drink some water. Finished in 32:22.
Squat endurance was my weak point in the benchmark for the challenge, but it’s getting better and better. Squats and wall balls felt pretty good today, especially since that’s 5 days in a row that have included a lot of squats.
Today we honor the men and women who have lost their lives fighting for our freedoms. The CrossFit community usually does the Hero WOD named “Murph” after LT. Michael P. Murphy.
A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satellite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”
For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service member to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam. Memorial Day Murph
As we remember and honor those that have given the greatest sacrifice, we push ourselves a little harder today.
1 Mile Run
300 Air Squats
1 Mile Run
*Partition the pull-ups, push-ups, and squats as needed. It is recommended to do 20 rounds of “Cindy” by doing 5 pull-ups, 10 push-ups, and 15 air squats per round. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.
Our mile loop is actually about 1.05 miles, so we worked extra hard! I finished my first run in 6:42, which is about a 6:22 mile, reaching my goal of sub 6:30! The heat and humidity were brutal today. My total time was 44:26 and that second run probably took about 8 minutes. I was dying and could tell I was dehydrated at that point even though I drank nearly an entire 24 oz bottle of water during the WOD. I did end up expanding a blister I formed during yesterday’s workout. At least it hasn’t ripped open, so it should heal faster. All sets of pull-ups and push-ups were done unbroken, and quite a few of the squat sets were as well.
We had 30 people show up on a holiday to do one of the hardest workouts in CrossFit. That’s amazing. I’m so proud to be a member of this community. After the workout, Survival Fitness held a Paleo BBQ, which was perfect since most of us are participating in the Paleo Challenge. Great food with great people. Here’s a look at the T-shirts you get for donating.
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.
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.
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.
100 Wall Balls
100 Box Jumps
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.