Whistler Westin

I haven’t done shit in a couple of days with the travel day and just didn’t have the motivation yesterday when I woke up, even though it was early. Well, not exactly true I guess. We did go for a nice long walk yesterday during our team day. Knew I needed to do something today though, so I hit up the fitness center in the hotel.

Warm-up

  • 800m Run

Gymnastics Strength – 5 Sets

  • 10 Strict Pull-ups
  • 10 Strict Dips
  • 10 Leg Lifts

Jumped on the pull-up/dip stand. Old school!

Strength

Back Squats – Smith Machine

  • 10×45#
  • 10×95
  • 5x10x135

The angle you have to squat at is so fucking weird on the Smith machine.

Conditioning

Jumped on the stationary bike for 20 minutes and went 6.13 miles.

Did a long walk at night with about 100 people hoping to see the Northern Lights.

Playground as a Box

Drive over to Hinks School a little before 8am to beat the heat.

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For a warmup I did a 400m run, band pass-thrus, Band pull aparts, and band walks with a red band.

Then I was going to do a bunch of muscle-ups and try stringing 2 together. But on my first try at a double a had an awkward fall out forward and got scared to commit after that. Only managed to do 3 total MU. Just not my day for them.

10:00 EMOM

  • Odds: 5 Fat bar chin-ups (strict)
  • Evens: 10 Bar dips (feet on ground)

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“Brenton”
5 rounds

  • Bear crawl 100 feet
  • Standing broad-jump, 100 feet.
    Do three Burpees after every five broad-jumps.

Did this in a field next to the school and measured out 100 feet with a tape measure. Was starting to heat up so hurried to get it over with. Finished in 9:23, besting the 10:16 from a year ago. Big difference being able to go 100 feet straight Instead of looping back and forth on 25 feet. I only had to do 6 burpees each round.

This was the first WOD where I felt normal since the Tough Mudder.

Around 3pm I jumped on the Air Dyne for some intervals. Warmed up with 5:00 easy first. This is another form of MAP.

10 Rounds

  • 30s @ 90-95%
  • 30s @ 50%

At high intensity I was going 90+ rpm and 45-50 at low intensity. Racked up 286 calories and 3.5 miles.

After golfing 9 holes with Dad (we ride due to heat), I went out for a sled drag after 8pm. Only loaded 125# because the 10# bumpers were on the bar and I didn’t feel like messing with it. Went 0.58 miles in 17:03 with only a short water break at the turnaround point. Was much easier than a couple days ago.

Making the Most of Machines

This morning I headed over to the fitness center in Seaside, FL, which we get access to. Pretty nice facility with a lot of nice machines, an assortment of DBs, and some other equipment.

Warm-up

  • .58 mile run
  • 3 rounds
    • 15 Hip Extensions
    • 15 Sit-ups
    • 30s Plank
    • 10 One-arm KBS (each arm) using a 30# DB
    • 20 Band Walk Steps L
    • 10 Band Presses
    • 20 Band Walk Steps R
    • 10 Band Presses

Strength

4 sets

  • 10 seated row (100#, 115#, 130#, 160#)
  • 10 rotary chest (100#, 130#, 160#, 175#)

WOD

3 rounds

  • 10 Dips
  • 10 Pull-ups
  • 10 Squat Clean and Press using 40# DBs

My total time was 10:55. The squat cleans and presses were really draining on me.

Cool-down

0.34 mile run

Upper Body Blast

I had a golf lesson this morning and couldn’t make it to the 9am class, so I attended the 7:15pm. It was the first time I attended one of the night classes so I wasn’t sure how my energy would be.

Warm-up

  • 400m Run
  • 20 reps each of 5 Direction Pitcher Stretch for shoulders (I forgot what it was called on the board)
  • 20 Swimming Superman
  • 25 GHD
  • 10 PVC Pass Over

The pitcher stretch warm-up was a new one. We hold a 2.5# plate in each hand and by the end my shoulders were burning up.

Strength

4 Sets

  • 3-5 Push Presses
  • 90s Rest
  • 3-5 Weighted Chin-ups, 2-1-1-0 tempo
  • 90s Rest

Started off with a warm-up set of 6 with just the bar to get loose. Working sets were 105#, 125#, 135#, and 145# for 5 reps each set. New PR there. It can’t be normal to keep setting a new PR in something every workout, so I’ll keep mentioning them while I can. For the weighted chin-ups I hooked an 18# KB of my foot. On the first 2 sets I got 5 reps, then 4 and 3.

WOD

  • 10-9-8…1 Pull-ups
  • 1-2-3…10 Dips

Ugh, not exactly a WOD for me to “dominate” at being average. All I did was try to survive the pull-ups without ripping my hands to pieces. I was successful by breaking each round up into small sets on 2-3 and then even 1 pull-up at a time. I did the dips on rack dip bars and was able to go unbroken up until the set of 7 I believe when I had to start breaking them up. As I got into the round of 10 it was 1 dip at a time and then rest for a few seconds before hopping back on. I did figure out how to kip which really helped me get through the workout. I think I was the last guy in class to finish, which isn’t a surprise on these movements. My time was 14:49.

After a heavy back squat day, a heavy deadlift day, and now this upper body blast I’m looking forward to a rest day tomorrow!

Over on my main blog I wrote about my experience in the 2012 CrossFit Games Open as my first CrossFit competition.

Suicide Sprints

Final scores are in after the 4th workout of the CrossFit Games Open. Thanks to a good showing I made a big jump up to 1,241st out of 1,733 in the South West region and 17,235th out of 24,995 in the world, which puts me right around beating 30% of the mean in each, way above my goal of 10%. One workout remaining. I bet we’ll see deadlifts paired with one other movement.

Warm-up

5m Mini flight simulator (5-10-15-20-25-30-25-20-15-10-5 unbroken DUs)

I was only able to get up to 15 unbroken. My DU headache started about 1:30 in to the 5 minutes and I still have a bit of it 30 minutes after the workout. I may go see a chiropractor about my neck. Since I started having a little soreness there I haven’t been able to crack my neck, which I’ve always done. Maybe (hopefully) I just have a little alignment issue causing these problems.

Strength

5 Sets

  • 8-10 DB Push Press, 2-0-X-1 tempo
  • 45s Rest
  • MAX Dips
  • 3m Rest

I started with 35# DBs for the first two sets, then went 40#, 45#, and 50#, with 10 reps each round. The 50s were definitely my limit at the end. I used the rings for dips and was able to do 8, 7, 8, 7, and 5 dips for a total of 35.

WOD

5 Rounds

  • 20 yard Suicide Sprint (10y down and back)
  • 10 Burpees
  • 1m Rest

My kind of WOD. Splits for each round were within a 1 second difference. The one minute of rest was enough to catch my breath and keep going at full throttle. Finished in 6:32.

Now we wait for the final workout of the CrossFit Games Open to be announced…

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!

For about the last week I’ve figured out…

For about the last week I’ve figured out a sleep schedule and have been sticking to it. I’m getting over 8 hours of sleep almost every night and it feels great. Sleep is the one thing I’ve never had on any type of schedule. I’ve always stayed up until whenever and got up when I needed to, but now I’m making myself get to bed around 11pm and I usually roll out of bed around 8am since I go to the 9am CrossFit class 4-5 days a week.

Since I started CrossFit over 3 months ago, I’ve lost 11 pounds and my body fat % has dropped 5 points. I’m now consistently weighing in just under 180 pounds with around 16.5% body fat. When I started a goal was to get to 175 pounds and I’ve had a goal for the last few years to see my abs. Those are still goals and I’m chipping away at them.

This morning my legs felt a little tired from the hike and walking 18 holes of golf. They quickly warmed up though. I should know better than to call a WOD “simple” as I did last night when I looked ahead.

Warm-up

  • 5:00 DU Practice
  • Should band stretches
  • 2x
    • 7 Burpees
    • 7 Pull-ups

I was hoping to get in some DU practice today so I was happy to see it in the warm-up. I had one decent streak of 12 or 13 in a row, but other than that it was a struggle to get 2 or 3 in a row. I think I need to go back to single-single-double for awhile because I had less than 60 DUs during the 5 minutes which is pathetic. I did strict pull-ups (not all 7 unbroken), except for the final one which needed a kip.

WOD
4 rounds

  • 400m Run
  • 10 Dips
  • 20 HR Push-ups

This doesn’t look bad when you see it on the board, but it was brutal on the arms. I started off trying ring dips for the first time ever. Those are tough! Having to keep your body steady adds a whole new element to a dip. In the first round I did all 10 dips on the rings. I can’t remember if I did all 10 in the 2nd round as well or if I split it up with doing dips on the rack. In the 3rd round I know I split with 5 dips on rings and 5 on the rack. Then in the 4th round I tried to do a ring dip and it wasn’t happening so I did all 10 on the rack.

This was the first time doing dips on a rack in CrossFit for me as well. I’ve done them that way years ago, but never in a WOD. After doing dips, my arms were shot and the hand release push-ups were a killer. I’d start off going 2 or 3 in a row but quickly had to do one at a time and I had to cheat a lot to even get pushed up.

The running didn’t bother me at all. I always seem to start out pretty fast in a first round run, but when we get inside and start on other things, I start falling behind people. I finished the WOD in 20:31. It was definitely a good way to start a Sunday. Now I’m off to play some golf before the Super Bowl starts.