Triple 8 Minute AMRAPs

Final results are in for workout 12.2 of the 2012 CrossFit Games Open. For the snatch workout I finished 1,703rd out of 2,125 in the South West region and 23,604th out of 31,287 in the world. That puts me in 1,624th place in the region and 23,040th in the world after 2 workouts. I dropped in both rankings, but heavy weights are not my thing compared to most of these guys. I’ve only been doing workouts with barbells for 2 months of my 4 month CrossFit journey!

The deadlifts hit me a bit harder today. Pretty sore in my legs and lower back. I can feel all of the pull-up work we did yesterday in my shoulders and upper back too. Or maybe I’m just getting old!

When I saw today’s workout I had mixed feelings. No strength work, but three metcons. Interesting to say the least. From the pull-ups and T2B I knew today had the potential to wreak havok on my hands, and it did.

Warm-up

  • Stretch
  • 600m Run

Rest 8 minutes between AMRAPs.

WOD #1

8m AMRAP

  • 250m Row
  • 5 HSPUs
  • 10 Thrusters

I flew through the first row, knocked out the HSPUs using 1 AbMat, and did the thrusters unbroken at 95#. Second row went well too, but then I hit the HSPUs and got stuck. The first two were ok, but I had a lot of trouble with the next three. Tried kipping them out with some success, but I took me a long time and I fell off the pace. All that work wore me out for the thrusters and I had to break them up into small sets. I managed to get out the final row just before the time ran out. So I completed 2 rounds plus 250m of rowing.

WOD #2

8m AMRAP

  • 40 DUs
  • 20 HR Push-ups
  • 10 Pull-ups

DUs, I own you! I started off with a streak of 20+ and thought, “This is easy.” Haha! I fell off the pace a bit, but this was the first WOD where I didn’t suffer too much from DUs. I kept my head and tried to relax, which really helped with my rhythm. The second round of HR Push-ups were tough. In the second round I set a new PR by getting all 10 pull-ups in a row by kipping. I have a nice wound to show for it as you can see in the picture. I only tore up my left hand this time and it’s under a different finger than the first time I tore up my hands. Funny thing is, that was exactly one month ago. I sure hope the Open workout doesn’t require anything on the bar because I don’t know what I’ll do. I finished 2 rounds plus 14 DUs for this WOD.

WOD #3

8m AMRAP

  • 20 Box Jumps
  • 15 T2B
  • 10 Ring Dips

I used a 24in box for the jumps and substituted GHDs for the T2B since my hand was already tore up. I didn’t substitute anything for any of the ring dips today. I finished 2 rounds plus 20 box jumps, 15 GHD, and 2 ring dips.

Once everything was all said and done, that was a pretty cool program for today. I really love how they switch things up at the box. I’m going to miss the programming when I head back to Michigan, but I’m excited that the box back home is making a lot of changes and going to become a CrossFit affiliate this summer. Damn, I love this shit!

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.

Getting RIPPED!

My left glute started getting sore during yesterday’s workout and it’s still sore today. My shoulders are a little sore as well. Today I suffered my first CrossFit casualty as you can see by the picture. I literally ripped my hands open and was bleeding.

Warm-up

  • 600m Run
  • 2 rounds
    • 15 Wall Squats
    • 10 Y’s
    • 10 T’s
    • 15 GHD
    • 15 Hip Extensions

For the Y’s and T’s I used 8# DBs. Those really work with light weight!

Strength
4 Sets

  • 4 Weighted Pull-ups, 2-1-X-0 tempo
  • 30s Rest
  • 15 Heavy KBS
  • 90s Rest

I hooked a 10# KB on my foot for weighted pull-ups and used a 53# KB for swings to make sure I could do them unbroken.

WOD
12m AMRAP

  • 10 Pull-ups
  • 20 Box Jumps
  • 200m Run

I was kind of excited the WOD had pull-ups so I could work on my kip. I was able to string together 6 kipping pull-ups in a row during each round, which was awesome. I’ve never been able to do more than 3. I used a 24 inch box for the jumps and completed 4 rounds plus 1 pull-up.

Now that the WOD is over and my hands are tore up I’m not so excited it involved pull-ups. The crazy thing is I had no idea it was happening during the WOD. I didn’t feel any pain in my hands. After the timer went off and I crashed on the floor I touched my hand on something and had an immediate, “OH FUCK!” reaction. This shit hurts like a mother-fucker! I guess I won’t be doing kipping pull-ups for a while. I think I might have some new-skin in my golf bag to help with the healing process and protect the bare flesh.

Today was the first time wearing the Inov-8 Bare-XF 210 with any type of running and they felt really good. The shoes were good for the box jumps too. They seem to be an all-around great shoe for CrossFit, just like they are designed to be.

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.