A Quad Burning Warm-up

I woke up feeling fantastic and couldn’t wait to get in for a WOD.

Warm-up

5 rounds

  • 1m Walking lunges
  • 1m Bear crawl

OMG! Talk about a quad burner.

WOD

5 rounds

  • 21 Ring dips
  • 21 Burpees

Throughout the entire WOD I had to break the ring dips up into multiple sets because I fatigue out so fast. Most rounds were broken into 3 sets of ring dips. I got through the first 21 ring dips and 4 or 5 into the next round before I had to start using a small purple band for assistance. Burpees weren’t exactly fast, but I stuck with them and completed each round unbroken. My time was 18:52.

Strength

5 Sets

  • 3 Back Squats

It’s been nearly 2 months since I did back squats and set a 1RM at 240#, so I wasn’t sure what to expect. I started off light with 135# as a warm-up set, then went 175# and 215#. That third set wasn’t the easiest so I only went to 225# for the 4th. I figured I could get 1 or 2 reps at 235# but I managed to get all 3, which is a big improvement. You can build strength without doing strength specific lifting.

Here’s a big tip for you all that I always forget about, but remembered before my last set. When you’re getting ready to descend in your squat, take a deep breath. Hold that until you’re on the way back up and then exhale as you drive up. This really helps keep your core steady and makes sure you can breathe during the hard part of the lift. There is no doubt in my mind I wouldn’t have gotten all 3 reps if I didn’t do this.

PR Twice

Another great night of sleep, so I’m feeling great.

Warm-up

  • 400m Run
  • 2x
    • 10 Groiners (5 each leg)
    • 10 Supermans
    • 10 PVC Sit-ups
    • 10 KBS

I used a 35# KB for the warm-up swings.

Strength

3-2-1-3-2-1 Back Squats with 2-3m rest between sets

Sort of a weird rep/set scheme, but it actually worked out really well. Warmed up with 6 reps of just the bar and then 6 reps at 135#. For working sets I used 185# (3), 195# (2), 205# (1), 195# (3), 215# (2), and 230# (1). The 230# was a PR and we had time left so I went for 240# and got another PR. Squats felt great today. As the weight got heavy I made sure to take a deep breath and hold it until the bottom of the squat. I always forget to focus on that and it really helped to keep everything tight and ready for the way back up.

WOD

10m AMRAP

  • 5 Burpee Pull-ups
  • 10 KBS
  • 15 DB Walking Lunges

No hiding out in this WOD. Everything was pretty intense. The pull-ups weren’t too bad because it was mostly a jump from the burpee. I used a 62# KB for the swings and held 45# DBs for the lunges. I was able to finish 4 rounds plus 5 burpee pull-ups, 10 KBS, and 10 of the DB walking lunges.

Only one week left in Phoenix after today and then it’s back to Michigan. I’m going to miss the 9am crew at CrossFit Full Strength!

Maybe My Favorite WOD

Feeling good this morning.

Warm-up

  • 600m Run
  • 2x
    • 3 World’s Greatest Stretch (each side)
    • 10 Burpees

I got a little headache during the warm-up. I wonder if the pre-workout drink I started taking has something to do with it.

Strength

4 Sets

  • 2-3 Back Squat, 3-0-X-1 tempo
  • 20s Rest
  • 15 KBS
  • 3m Rest

Did one warm-up set of back squats at 135#. Then used 185#, 200#, 210#, and 220# for the working sets and was able to get 3 reps each set. For the first time I didn’t feel like I was tipping forward when I started to come up. 3 reps at 220# beats my previous best of 1 rep there. I used the 70# KB for the first time today. It was an ass kicker, but I got through each set unbroken.

WOD

4 Rounds, 2m each round, 2m rest between rounds

  • 250m Row
  • MAX Squat Cleans with remaining time

This might be my favorite WOD I’ve done since starting CrossFit. Going straight from the row to squat cleans was a killer on the quads. I finished the row in less than a minute each round and then used 115# on the bar. Knocked out 7, 6, 5, and 6 squat cleans during the rounds. I should have been able to get 6 in round 3 as well, but I gave up on myself with 6 seconds left on the clock. Should have been just enough time for one last rep. I made sure not to let that happen again in the last round.

Double CrossFit Day

I’m sore in a lot of places from Monday and Tuesday WODs. I must be crazy, because I’m going to CrossFit twice today. It is a leap day, so might as well make the most of the extra day. Right? I could have skipped the morning class to rest up for the open workout, but I didn’t want to miss out on back squats since it’s been a couple of weeks since the last time we did them.

Warm-up

2 rounds

  • 45 Lateral Broadwalk steps with small band around ankles (each direction)
  • 15 Lateral Hip Extensions
  • 15s Lateral Hip Extension Holds
  • 15 Supermans

Those broadwalks really work the hip area. Surprises me every time we do them.

Strength

4 Sets

  • 6-8 Back Squats, 3-0-X-1 tempo
  • 90s Rest
  • 5 Scapular Wall Slide, 3-0-3-0 tempo
  • 90s Rest

For the back squats I did 115#, 135#, 165# and 185#. In the last set I could only get 4 reps. Taking 3 seconds to lower in the squat really wears you out.

WOD

12m AMRAP

  • 20 Walking Lunges
  • 10 Push-ups
  • 30 DUs

Fuck DUs! Who came up with this method of jumping rope? I still suck at them. I’m going to have to start practicing them every morning before class or something because doing them once or twice a week isn’t getting me any better. I spent at least 2-3 minutes of each round trying to get my DUs. Ideally it should take 30 seconds or so. While everyone else was getting 5, 6, 7 rounds in, I completed 3 plus 20 lunges, 10 push-ups, and 3 DUs. Terrible!

Check out the nice picture of my right elbow and arm. I’m literally whipping myself with the rope. I have similar whip marks on the top of both hands. I will master DUs before I head back to Michigan in April. New goal!

I’ll be back in the box later tonight to do Open workout 12.2. It was pretty rough last week doing 12.1 as the warm-up before class and since the owner/trainer Gayle (she’s tied for 55th woman in the world after 12.1!!) was looking for people to do it tonight with her, I figured I’ll try a new plan of attack. This also gives me zero time to think about the workout after it’s announced, which I think will be good. Get to the box, find out what the workout is, and get ‘er done!

Back Squat and Pull-up PRs

I had a great night of sleep after not getting enough on Friday or Saturday night. My shoulders were a little tired from the Olympic lifting and I still have that tweak in my right butt. My hands are healing quite well.

Warm-up

  • 400m Run
  • 2 rounds
    • 15 GHD
    • 15 Hip Ext
    • 15 Wall Squats
    • 5 Ring Dips
    • 10 Bench Dips
    • 15 KBS

A longer warm-up, but today’s workout wasn’t anything intense, because it was a test day, so it was nice to get some extra work. I used 53# for the KBS.

Strength
Back Squat, 1RM Test, 3-0-X-0 tempo
Take a 2 minute rest after each set, do max strict pull-ups, and then take another 2 minute rest before starting the next set.

  • Set 1: 50% of possible 1RM x 5 reps
  • Set 2: 75% of possible 1RM x 3 reps
  • Set 3: 85% of possible 1RM x 1 rep
  • Set 4: 90-95% of possible 1RM x 1 rep
  • Set 5: Test 1RM
  • Set 6 (optional) – Exceed Set 5 weight

To finish off the workout, take 85% of the 1RM back squat and do max reps in one set with the 3-0-X-0 tempo.

The most I had attempted on the back squat was 185# a couple of weeks ago when I did it 4 times for a few sets. Since we had just tested the frost squat last week and my 1RM was 215# I set a goal of 230# because I really had no idea. For the first 4 sets used weights of 115#, 175#, 195#, and 210#. Already 2 new PRs there! I put 210 on the bar for the 5th set and got it up, but I didn’t get low enough in the squat so it didn’t count. After doing the pull-ups and getting in another rest I made another attempt and got 220# up. For the finisher set I used 185# and was able to knock out 6 reps.

For the pull-ups, I got 6 in the first set, which is a new PR for me. I’m pretty excited about that since I just got to 5 on February 2nd. I’m well on my way to 15 by the end of the year. In the other sets I got 5, 5, 4, and 4 pull-ups. I was really trying to grip the bar only with my fingers so I didn’t get any rubbing where I tore them up last week.

Solid sleep last night Upper back shoulders and…

Solid sleep last night. Upper back, shoulders, and surprisingly abs were a little sore this morning. I don’t think the abs could be sore from the 20 GHD sit-ups so I’m thinking it was from the power snatches.

Warm-up

  • 3:00 Jump Rope
  • 3×3 Turkish Get-ups (each side)

I tried to work on my DUs because I knew they were coming up in the WOD. Since Mexico when I was starting to get decent at them, I’ve really sucked. I used a 35# KB for the TGs. Those really sneak up on you by the end. Great full body exercise.

Strength
5 Sets

  • 2-4 Back Squats, 3-0-X-1 tempo
  • 60s Rest
  • MAX Strict Pull-ups
  • 2m Rest

For the back squats I warmed up with a set of 135# and then got into it. We were supposed to jump up after the first two sets and then stick to a heavy wight for the last 3 sets. Started off with 155#, went to 175#, and finished with 185# the last 3 sets. I got 4 reps in each set except the 2nd set of 185# where I had to dump the bar at the bottom of the 4th squat. I was able to set a new PR for pull-ups with 5 in a row in the first set. Then I had 4, 4, 3, and 4 in the rest of the sets. If I can gain one pull-up each month for the year I can hit my goal of 15 in a row.

WOD
4 Rounds

  • 40 DUs
  • 30 Box Jumps
  • 20 KBS

Since my DUs suck, I maxed out my attempt at 60 seconds and moved on to box jumps. I didn’t get above 15 DUs in any round, so it would have taken me forever to complete the WOD without the scaling. I’m even worse with them when I get a little tired. My mind can’t figure out I need to jump higher AND move the rope faster. Maybe I’ll find some time this weekend to practice. I was jumping onto a big tire and used a 44# KB for the swings. Finished with a time of 14:38.