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.

Testing My Back

I’m feeling good after the rest day yesterday. Matt is out-of-town for the weekend so I offered to help out with the weekend classes. Today was sort of on open gym and I was looking forward to testing out my back as well as trying a few things that are part of a competition I’m doing in October.

Warm-up

  • 400m Run
  • Various stretching, including PVC pass-thrus and around the world’s, PVC OHS, world’s greatest stretch

WOD #1

“Grace”

  • 30 Clean and Jerks (95#)

This one comes straight out of the competition. I’ve been staying away from cleans for the last couple of weeks because of my low back. It felt pretty good doing this today. I finished in 2:42 without too much of a push since I was doing it by myself. A month or so ago I used 125# and did it in 5:10-ish, so I’m confident I can get down around the 2 minute mark.

WOD #2

10:00 EOMOTM

  • 5 Deadlifts (225#)
  • 5 HSPU

I’ve also been staying away from deadlifts because of my low back. These felt really good and easy. All of the HSPUs were strict and unbroken.

WOD #3

10:00 EOMOTM

  • 10 Thrusters (65#)
  • 10 Pull-ups

The competition has “Fran” but the beginner division, which I’m competing in, only uses 65# and does jumping chest-to-bar pull-ups. I figured this was a good way to build up for it. I should have gone heavier with the thrusters and maybe did fewer reps there. Everything here was unbroken as well. I’ve never been able to do that many rounds of pull-ups unbroken like that.

WOD #4

20:00 EMOTM

  • 30s Row

This a great one for conditioning. Go all-out for those 30s and then catch your breath for the next 30s.

I’m really happy with how my back handled the workload today. I wouldn’t have been able to do this 2 weeks ago. I’m in charge of making up the WOD for tomorrow’s classes, so that should be fun. It’s going to be some kind of partner WOD.

Push Pressin’

I went in to the 9am, which isn’t much recovery from 7pm last night, but I have a bunch of stuff going on later today. Rest day tomorrow, but I’ll probably go golfing in the morning.

Warm-up

2 rounds, 10:00 limit

  • 50 Jumping Jacks
  • 40 Air Squats
  • 30 PVC Pass-thrus
  • 20 Leg Raises
  • 10 Burpees

I didn’t make it through the 10 burpees at the end.

Strength

Find 1RM for Push Press. Shoot for 7 attempts with 2 minutes of rest between each.

  • 5 @ 45#
  • 5 @ 95#
  • 1 @ 120#
  • 1 @ 130#
  • 1 @ 145#
  • 1 @ 155#
  • 1 @ 165#
  • 1 @ 175#
  • 1 @ 185#
  • 1 @ 190#

The best I had done before was 2 reps at 175#. I did more sets than I was supposed to but I didn’t think I would get that high, so my planning for the early weights was off. I really got a good dip and drive with the legs and 190# went up pretty easily. Always good to leave a bit in the tank for next time on a 1RM max. It’s better than failing on a rep.

WOD

10:00 AMRAP

  • 1-Arm Snatches (45# DB)

I was doing 5 reps with each arm before switching. Started off well, but kind of hit a wall in the middle. Ended up with 155 reps. Probably should have gone with 40# and kept a higher intensity.

Finisher

7 rounds

  • 10 Kroc Rows (60# DB, 5 each side)
  • 10 V-ups

Nice finisher to work the midline and get in some more strength work.

Weighted Chins

Feeling good. I think I like this 3 days on 1 day off schedule I’m trying to stick to. Walked 18 holes of golf this morning and went to the 7pm class.

Warm-up

4 rounds

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

Strength

Weighted Chin-ups with 90 seconds of rest between sets

  • 8 @ 8#
  • 8 @ 10#
  • 6 @ 12#
  • 5 @ 15#
  • 4 @ 15#

I’m not entirely sure about the rep counts for the 10# and 12#, but I think they are right. Man, when you hit that wall, there is no way you’re doing another rep.

WOD

15-14-13…3-2-1

  • Burpees
  • Russian KBS (53#)

This is all about pacing yourself so you can keep going without resting. I finished in 11:42. Should have went heavier but I’m still taking things easy for my low back. I didn’t miss out on any intensity that’s for sure. That was 120 reps of each movement.

Finisher

Death by AbMat Sit-ups (by 2s)

Just like every other “death by” it doesn’t seem bad starting out, because it isn’t, but it sure does get tough. I managed to complete the round of 26 with about 2 seconds left in the minute and then got 25 out of 28 in the next minute. That’s a total of 207 sit-ups.

Designed for Me

Yesterday morning I walked 18 holes of golf but took a rest day from CrossFit. I really needed it after the hill sprints on Sunday. Went to the 9am class today.

Warm-up

  • 1m DUs
  • 20 1-arm Russian KBS (10 each arm)
  • 1m DUs
  • 20 Russian KBS
  • 1m DUs
  • 20 Goblet Squats
  • 1m DUs
  • 20 KBS

Right out of the gate I nearly set a PR for unbroken DUs. I get 43, just one shy of tying my PR. I think I get in my head and sabotage myself each time that happens. I had some pretty decent streaks throughout, but got worse as I got more tired. I used a 53# KB for everything.

Strength

Matt is starting to put more focus on strength work and shorter WODs finally. That is one of the things I loved about the box out in Phoenix. I was making big improvements each month in my squats and deadlifts. I haven’t even done a 1 rep max back squat since I came back to Michigan!

I grouped up with Brian and Rick for this.

3 sets

  • Max Reps Right Arm KB Shoulder Press
  • Max Reps Left Arm KB Shoulder Press
  • 2-3m Rest

Started out with a 35# KB and did 19 and 21 reps. Moved up to a 44# and did 11 reps on each side. For the last set I used a 49# and did 8 reps each.

WOD

  • 50 Box Jumps
  • 250m Run
  • 40 Box Jumps
  • 150m Run
  • 30 Box Jumps
  • 100m Run
  • 20 Box Jumps
  • 100m Run
  • 10 Box Jumps
  • 150m Run

If I didn’t know any better I’d say this WOD was designed for me to crush. We were allowed to rebound off the box and off the ground to work on the skills there. I used a 24″ box and finished in 8:54. I did some double rebounding to speed things up, but it really wears you out so I stuck with rebounding off the box most of the time.

Finisher

  • 100 HR Push-ups

I finished in 6:21, beating my 7:48 time from just 3 weeks ago!

Sprints at the Saginaw Soap Box Derby

After mowing the lawn I felt like doing something else, so I headed out to the Saginaw Soap Box Derby to run some hill sprints.

I ran the hill 10 times from the finish line up to the starting line, walking back down each time for recovery. The track is 290 meters long and it took me a total of 42:38 with the running and walking. My legs are pretty tired to say the least.

Sunday Partners

Went in for the 11am this morning. What a beautiful day!

Warm-up

5 rounds

  • 1m Bottom Squat Hold
  • 1m Plank

WOD

I was teamed up with Brett and we destroyed (I think) this WOD.

  • 100 Burpees
  • 100mm Prowler (50m high and 50m low)
  • 100 Air Squats
  • 400m Sand Bag Run (40#)
  • 100 HR Push-ups
  • 5 minutes of Plank
  • 100 Wall Ball Passes
  • 150m Farmer’s Carry (45# DBs)
  • 100 Pull-ups
  • 100mm Prowler (50m high and 50m low)

Both partner could be working on rep counts at the same time, so that’s burpees, air squats, push-ups, and pull-ups. We split the prowler pushes in half so we each had equal time at the high and low pushes. The sand bag run and farmer carry were done together. For the planks we each did a minute twice and then each did 30 seconds. Our total time was 27:56. My time for the 50 burpees at the beginning was 2:33, a new low.

Finisher

I had no idea what weights to grab for the farmer’s carry but found out the girls had more than me when I got out there. So after a couple of minutes off I picked up the 60# DBs and did a 130m walk with them, which was a struggle. Next time I have to do a farmer’s carry I’ll know.