Cleaner Cleans

Good sleep, feeling good. My hands have been healing really well under the pinkies, but I’m starting to develop an issue under the middle fingers on both hands. I wonder if I’m compensating.

Warm-up

  • 600m Run
  • 2x
    • 5 Inch worms
    • 10 PVC Shrug Pass-thrus
    • 15 Sit-ups
  • PVC Bergener Warm-up

First time doing the inch worms. Those are interesting. I don’t think I’ve ever concentrated on doing a shrug before starting the pass-thrus either. Shoulders were sore doing those. Probably from the slow ring rows.

Strength

4 Sets

  • 1.1.1.1.1 Cleans (Rest 10 seconds between reps)
  • 20s Rest
  • 10-15 Heavy KBS
  • 3m Rest

For the sets of cleans I used 95#, 115#, 125#, and 140#. Gayle gave me a few tips to clean up my form and it really made them much easier. I was leaning back too much instead of exploding up. I also wasn’t keeping the bar close enough to my body after it got past my knees. It’s incredible how much easier they were with better form. Oh, and we did full squat cleans which I had never done either. I used a 62# KB for the swings and did 15 each set.

WOD

3 Rounds

  • 250m Row
  • 20 Wall Balls
  • 20 KBS
  • 2m Rest

The was a brutal WOD for me. Wall balls suck. We had already done 60 swings with a kettlebell, so 60 more sucked too. Ok, enough whining! I just died during this workout. Not my strengths for sure. I used a 20# MB and a 53# KB and finished in 13:57.

Fully Rested

I didn’t do any workouts Friday, Saturday, or Sunday. I did walk 18 holes of golf yesterday, but other than that, I rested. My body needed it.

Workout 12.1 of the 2012 Open is in the books. I’m just shy of the middle of the pack in the region and in the world. My goal is to finish the Open ahead of 10%, so I’m well on my way. I wonder what workout 12.2 will be. I hope they don’t bring DUs in yet. I could use some more practice time.

Warm-up

  • World’s Greatest Stretch (3 each leg)
  • 400m Run
  • 2 Sets
    • 10-15 KBS
    • 10-15 GHD
    • 10-15 Hip Extensions
    • 60s Plank

I used a 53# KB for the swings and did 15 reps of everything.

Strength

5 Sets

  • 10-12 Goblet Squat, 2-1-1-1 tempo
  • 45s Rest
  • 10-20 Push Ups, 1-0-1-0 tempo
  • 45s Rest
  • 8-10 Ring Rows, 2-1-1-1 tempo
  • 45s Rest

Looks easy right? Not so much! The focus was on tempo and stamina for this strength session. I used a 44# KB for goblet squats, but probably should have used a 53#. In each set I achieved the high rep count except for push-ups. In sets 3, 4, and 5 I was only able to get 16 push-ups. I could have squeezed out some more, but not by keeping the correct tempo. Ring rows were really tough with the 2 second lowering phase.

WOD

2 Sets

  • 350m Row
  • 3m Rest

This was a great quick cardio killer to finish the class. I did the rows in 1:10 and 1:11. I had the damper setting on 5 for the first one, which is what I usually use, but tried 7 for the 2nd, and was able to get just about the same time, when most people lost at least a 4-5 seconds. Might be something to try more often.

2012 CrossFit Games Open Workout 12.1

Last night I was patiently waiting for the CrossFit Games site to release the first Open workout. I get so excited about competing, going on golf trips, and shit like this. I was very happy to see the first WOD didn’t involve heavy weights.

Complete as many reps as possible in 7 minutes of: Burpees

One thing most people aren’t used to for burpees is you have to put a target 6 inches above your reach and touch it with both hands on each rep. This is for judging online videos and so everyone is held to the same standards. I got to the box about a half hour before the 9am class since it was open gym from 8-9 and I could get the workout done and stay for class.

Warm-up

I did a slow 400m row.

I had never done a huge set of burpees so I wasn’t sure what I was capable of. My goal was to get 100, which averages out to 15 per minute. I started out fast, trying to get to the ground as fast as I could. I was right around 20 after 1 minute. Ahead of pace. From there it was burpee hell. I only stopped for a second or two here and there and tried to keep a steady past the rest of the way. I think I picked back up in the final minute and managed to get 92. Shy of 100, but I’m happy with that.

I am now a CrossFit Games athlete! 🙂

Warm-up?

Since I just finished 7 minutes of burpees I skipped most of the warm-up, but jumped in at the end for Tabata sit-ups.

Strength

4 Sets

  • 20 Walking Lunge (steps)
  • 60s Rest

I used 50# DBs in each hand. It was plenty of weight.

WOD

5 Rounds

  • 5 Power Cleans
  • 10 Burpees

Just what I needed, more fucking burpees! I swapped them out and did 15 ring rows each round instead. Set a new PR for cleans by using 145#. Finished in a time of 10:46.

Fitting way to end a tough week of workouts. Now I’m out of the box until Monday because I have a work conference and workshops Friday through Sunday. I may get up early and do Tabata sprints on Saturday or Sunday though.

Deadlift Week

My upper body is a sore this morning from the snatching we did yesterday. I was awake about an hour earlier than normal thinking about some work stuff got out of bed and accomplished a few things before I headed in to the box.

Warm-up

  • 500m Row
  • 2 Rounds
    • 10 PVC Shoulder Pass-thrus
    • 10 PVC Pull-throughs (laying on ground, pull legs through and extend again)
    • 10 NPU Burpees
    • 30s Wall Handstand

We usually have the option to run or row in the warm-up so I’ve been switching it up to rowing lately since I had always done the run. I stayed in the handstand closer to 40s because I could use the strength there.

Strength

3 Sets

  • 8-10 Weighted Push-ups, 2-0-X-1 tempo
  • 60s Rest
  • 15 KBS
  • 60s Rest

First time doing weighted push-ups for me. I started off with a 35# plate on my back and did 10 reps, then 45# for 10 reps, and finally 55# for 9 reps. For the KBS I used 53#, 53#, and 62#.

WOD

15m AMRAP

  • 9 Deadlifts
  • 12 HR Push-ups
  • 15 Box Jumps

Must be deadlift week or something. The Rx was 185# and I wanted to go with it, so I did. We all knew HR push-ups were going to be a bitch since we had already killed those muscles. I used a 24in box for box jumps. For the WOD I completed 7 rounds plus 9 deadlifts.

I was trying to keep good form throughout, but could feel it slipping away as I got further and further along. 8 sets of 9 is a lot of deadlifting 185# pounds. In fact that’s moving 13,320 pounds over the 15 minutes. I sure hope the first Open WOD doesn’t have any deadlifts, because I’m doing it tomorrow morning. I guess I’ll find out tonight when they announce the workout.

Snatch It Up

Yeah… still that right ass tweak. I’ve figure out that going up against the wall with the tennis ball is easier than trying to do it on the floor.

Warm-up

3 rounds

  • 60s Flight simulator
  • 60s “Cindy”

I’d never heard of flight simulator so let me describe it. You start off by getting 5 unbroken DUs, then you do 10 unbroken, keep increasing by 5 once you do the previous number. The goal is to get up to 50 and then come back down. Obviously that’s impossible in this scenario because we’re only doing it for a total of 3 minutes. I’m still struggling with the DUs, and couldn’t string together a 10. For “Cindy” we started off where we had left off in the previous round. I completed 2 rounds plus 5 pull-ups, 10 push-ups, and 11 air squats.

Strength

On the minute for 10m

  • 1 Snatch
  • 1 Hang Snatch

This doesn’t seem all that bad, but the weight got heavy in the last couple of minutes. I used 95#, which is still the most I’ve attempted. I’m really liking the snatch and it’s such a cool feeling to take a weight from the ground all the way to overhead in one move.

WOD

10m AMRAP

  • 10 T2B
  • 10 Dips
  • 30 DUs

I didn’t do any scaling today. I did everything Rx because I knew I could use the DU practice (work on weaknesses right?) and it would mean less time ripping my hands doing T2B. I completed 2 rounds plus 10 T2B, 10 dips, and 11 DUs. At the beginning I tried doing kipping T2B but my body was swinging all over the place, so I slowed down and used a bit of a kipping motion to do one at a time and then reset myself. I did 5 ring dips in the first round because all of the racks were being used, then I switched over to the rack for the rest of the WOD. It took me around 2 minutes each round to get 30 DUs. Slow improvements on them. It’s so frustrating!

Paying the Price

The final tally for yesterday was over 30,000 steps. Wow! I’m not sure if there is a muscle in my entire body that isn’t sore today.

Warm-up

  • 400m Row
  • 2 Sets of 10
    • Wall Squats
    • Leg Swings (10 front to back, 10 side to side, each leg
  • 2 Sets of 15
    • Hollow Rocks
    • Superman

Strength

5 Sets, 3-1-X-1 tempo, rest 2-3 minutes between sets
5-7 Deadlifts

My legs were shot from yesterday. I think I’ve figured out that deadlifts are causing the tweak in my right ass (or at least preventing it from healing) because I can really feel it after I do a set and stand back up and walk away from the bar. I warmed up with some reps of 135# and then used 185#, 205#, 225#, 225#, and 225# for my working sets. I usually love deadlifts, but not today.

WOD

3 Rounds

  • 20 KBS
  • 150m Row
  • Rest the amount of time it took to complete the round.

Another CrossFit WOD that looks easy on the whiteboard, but packs a punch. It was kind of goofy because you had to do the calculations to figure out rest time (as you are trying to rest and record your time on the board) and when to start your next set. I used a 53# KB and did my rounds in 1:21, 1:22, and 1:21. Consistency is the name of the game in a WOD like this. I wish I was consistently faster.

Only two more days until the first Open WOD is announced. I hope they start with something where I can do all of the exercises.

Hiking Distance PR

After yesterday’s WOD it was a rush to eat breakfast, shower and get to the golf course, but I made it early and walked the 18 holes. I got a headache, likely from the sun, and it didn’t go away for the rest of the night. I’m feeling really good today though.

This morning I went out hiking on some new trails and set a distance PR of 7.2 miles in 2:21:26. I kept a steady pace and wasn’t exhausted when I finished, so that’s good. A new goal is to do a 10 mile hike before I head back to Michigan in April.

I was planning on going to the Olympic Lifting class, but the door was locked when I got there. I checked Facebook and class had been canceled. I was going to head over to the driving range after class, so I decided to play a round and see how many holes I could get in before dark. I ended up walking all 18 and finished in the dark. According to Fitbit I took over 27,000 steps today.