Fat Bars on the Playground

Today is another hot one, so I got up early and took a drive down the road to a local school. They have all kinds of monkey bars, dip bars, and playground rigs to make WODs out of.

Warm-up

  • 400m Run
  • 2 rounds
    • 10 PVC Pass-thrus
    • 10 PVC OHS
    • 10 PVC Around the World’s (5 each way)

WOD

Fat bar DB “Fran”
21-15-9

  • Pull-ups
  • Thrusters (45# DBs)

There weren’t any great bars at a height high enough for me, so I went with the best thing I could find (pictured above). The bars were probably twice the diameter of a normal pull-up bar and I really had to bend my knees in order to get a kip going because I could easily touch the ground. Variety is good though right? My time was 9:32, which is worse than the 9:05 I did at Survival Fitness a couple of weeks ago. I’ll take it though since my intensity probably wasn’t as high as it would be doing the WOD next to other people and the fat bar makes this a lot tougher.

Finisher

Tabata Mash-up

  • Hanging Leg Raises (strict)
  • L-sit

I used the same fat bar for the hanging leg raises. For the L-sits there were some perfect dip type bars about 1.5-2 feet off the ground.

Kayaking

Went out for a 2 mile trip in the kayak again and it was easier than the first day. I had to keep switching up my grip on the paddle though because I started to get blisters on my thumbs the other day. I’ve really been feeling the kayaking in my abs over the last day or so as well. It really is a great workout. Not too long after, I went out and walked 9 holes of golf with by brother.

About 12 hours after the morning workout I did another one with Dad.

Warm-up #2

3 rounds

  • 1m Plank
  • 1m Lateral Hops (30s each leg)
  • 1m Side Plank (30s each side)
  • 1m Rest

I knew Dad could use the core work so I threw in the planks. Lateral hops were just something to get the blood flowing.

WOD #2

4 rounds

  • 5 HSPU
  • 25 Air Squats
  • 40 Tuck Jumps

The plan was to do 10 HSPUs, but I quickly realized that wasn’t going to be possible. My shoulders were pretty fatigued from pull-ups, thrusters, and kayaking. I had to scale back to 5 reps each round. For the first two rounds I did strict and kipping, then in the last two rounds I added one AbMat. Dad did piked push-ups and did 10 reps. He also scaled back to 3 rounds instead of 4. I finished in 9:57 and he wasn’t too far behind me for his 3 rounds.

Finisher #2

Death by Burpees

I made it through the round of 15 with less than 5 seconds left in the minute, so I shut it down there. That’s enough for one day. I walked a mile to cool-down.

2 Hours of CrossFit

Was up early this morning to play a practice round in preparation for the Saginaw District Golf Tournament Qualifier, which is this Sunday. Yes, I knocked out the Armstrong push-ups bright and early to start my day.

My pair of Reebok CrossFit Nano 2.0 arrived today in time to use them for my workout. I’m very pleased with them as a CrossFit shoe.

I attended the 4:15 class and planned on staying after for open gym to work on a bunch of stuff and beat up my body.

Warm-up

  • 100-75-50-25 Squats
  • 50-40-30-20 HR Push-ups

I’m not sure you can really call this a warm-up, because it took longer than the WOD. I finished in 17:22.

WOD

21-15-9

  • Goblet Squats (88# KB)
  • Burpees
  • Pull-ups
  • Sit-ups

I went as heavy as I could for the goblet squats by using the largest KB in the gym and for each round I broke them up into 2 sets. They completely wiped me out for burpees, which I did extremely slow compared to my normal pace. My time was 12:45.

Finisher

Death by Box Jumps

  • 1st minute: 2 box jumps
  • 2nd minute: 4 box jumps
  • … increas by 2 each minute

Go big or go home right? I used the 32″ box for the first time, which wasn’t too bad. I just had to take my time a little more and make sure I got a good jump in. I made it up to the round of 14, which I finished a few seconds before the minute was over. I knew I wouldn’t be able to make 16 with such a short rest, so I shut it down there. Using the bigger boxes more often will make the 24″ box seem so easy.

After class I rested for a bit as some people started showing up for open gym.

WOD #2

Mini “Diane”
12-9-6

  • Deadlifts (225#)
  • HSPUs

I did strict HSPUs as long as I could, then added a kip, then added an AbMat, then added a kip with the AbMat. My time was 4:49. When I think how fast the elite men and women are doing a “Diane” compared to my mini, it’s sick. They’re in a different solar system.

Strength

Back Squats

  • 3x 175#
  • 3x 195#
  • 3x 195#
  • 3x 195#

I was feeling pretty beat after 250 air squats and the goblet squats, but it was nice to get in some moderate weight squatting for the week.

After that I decided to knock out my Armstrong Pull-ups for the day. It was 3 sets with a normal grip, 3 sets with a close (hands 0-4 inches apart) chin-up grip, and 3 sets with a wide grip. Each set was 3 reps with 60 seconds of rest in between sets. The pull-ups felt really good today.

Then I pulled out the jump rope and did some DUs. With the new rope it was nothing to knock out 10+ in a row on each attempt. It spins so effortlessly. Somehow somebody brought up muscle ups, so I tried a few on the bar. I almost had it a couple of times and I’m confident I can get it next time when I haven’t worked out for 2 hours already. 🙂

I’m fucking beat, but it was all worth it. Time to relax for the night. Tomorrow is CrossFit for Hope, which looks like a killer WOD. I’m looking forward to the snatches, which I haven’t done in quite some time.

PRs Everywhere!

Even though I said I was only going to get on the scale once a week, I couldn’t help myself. I’m down another pound and a half to 173.5 and body fat is now at 15.1%, which is a 0.8% drop from Monday. My goal for the challenge is to hit 14%, which means I need to average less than 0.5% per week the rest of the way. Seems doable, but it gets tougher as your body fat gets lower. I’ve had some real cravings for sweets at night this week, so it’s a good thing I don’t have any in the house.

At the gym I did a quick test with the handheld device and it showed my body fat down to 10.8%, which is good news because I was skeptical of the initial 12.3% reading it gave on day one of the Paleo challenge and is what will be used for my scoring.

I took a well-needed rest day yesterday, but did get out and walk 18 holes of golf. On Thursday morning, while laying in bed, I came up with my workout for open gym time today. Here’s a screenshot of the note I made on my iPhone. As you can see, I made a few changes

Warm-up

2 rounds

  • 150m Run
  • 20 Band Walk Steps each direction
  • 10 Band Presses after each 20 steps
  • 10 KBS

I used a 53# KB and did American swings.

Strength

  • 3-2-1-3-2-1 Deadlifts
  • MAX Strict Pull-ups
  • 2m Rest

I did 2 warm-up sets of 5 reps each with 135# and 223#. For my working sets I did 285#, 305#, 315#, 305#, 320#, 335#. My previous 1RM was 315, so I broke that several times. I also set a new PR for strict pull-ups in a row with 9. I don’t remember what I got the rest of my sets.

WOD

“Karen”

  • 150 Wall Balls

Karen is a bitch. I did it in 8:51, which is a 9 second PR, beating when I did it as part of Open Workout 12.4. I’m disappointed with that though. I started out with 25 reps in less than a minute and was at 50 in 2 minutes and change. From there I tried to do sets of 10. As I got past 100 it was less than sets of 10. Too much resting. I just need to push through the hurt.

Ab Finisher

4 Sets

  • MAX L-hang or L-sit
  • 1-2m Rest

I started out on the bar for the first one, but my hands were not feeling the greatest from heavy deadlifts, so hanging on the bar wasn’t the greatest idea. I didn’t time these, but they were better than I’ve done them in the past.

Just Because

3 Sets

  • MAX HSPU
  • 2-3m Rest

The few people who came in for open gym were messing around and talking, so since the classes worked on some HSPUs today I figured I’d get in a bit. Got 10 (PR) on the first set and then 8 and 6 I think. These have come a long way since I left Phoenix. I don’t think I was even doing any Rx there. Dropping some weight helps too!

That was fun. Got to work on a bunch of stuff today.

You Never Know What You Might Miss

I was planning to take the day off, but felt good and was itching for a workout, so I went in to the 5:30pm class. I’m glad I did, because we worked on a bunch of new stuff and some things I really need work on.

Warm-up

3 Rounds:

  • 1m Sledge Hammer Slams
  • 1m Ring Push-ups
  • 1m Touch Jumps for Height
  • 1m Plank
  • 1m Wall Squat
  • 1m Prison Squats
  • 1m Rest

This was a nice switch-up from the norm and several new things.

WOD

  • 10-20-30-40-50 Pistols
  • 5-10-15-20-25 HSPUs
  • 100m-100m-200m-200m-300m Run

I’ve never tried more than 1 or two pistols in a row, so I grabbed a 12″ box to assist me when I couldn’t do them anymore. The round of 10 was kind of rough and I was falling all over the place, but as the rounds went on pistols actually got easier and easier because I learned how to control my body for them. Balance is huge for these one-legged bastards. I made it all the way through the workout doing them Rx on my first day doing them. Total of 75 per leg, which I’m sure to be feeling tomorrow. I started off doing Rx HSPU and knocked out the first 5 strict for a new PR. Next time around I got 9 in a row with a few kipping, blowing away the PR I just set. I think I had to add in an AbMat during the next round and was using 2 AbMats by the end. I was kind of slow, but kept pushing and finished with a time of 31:52.

Strength

Some people stayed after class and did some OHS. I did a set of 5 at 85#, a set of 3 at 105#, a set of 4 at 115#, and then went for a 1RM at 130#. I failed on the first attempt, but tried again and slowed myself down to keep steady. Got it up for a new PR.

If I had taken a rest day I would have missed out on a lot of great stuff today.

Do What You Want

The last 3 days were pretty good WODs, so I decided to just go in to Open Gym tonight and work on a few things. I warmed up with a 300m run. Then I alternated between snatches and HSPU, taking long rests in between. For the snatch work I started at 75# and went up by 10# each time, doing doubles or triples. Made it up to 125# and then failed at 135# before calling it quits. I tried HSPUs on plates and one AbMat for the first time so that it was a true HSPU. I was able to do 4 in the first set! Next set I did 2 and after that I switched to 1 AbMat with my hands on the floor. Nice easy day, but worked on a few things that needed work. Matt took some videos of a few snatches and they were not the greatest. I’m jumping pretty far backwards, which will never work at higher weights. Good to see on video and learn from it.

Sunday Funday

Yesterday after walking 18 holes of golf I had to rush home, shower, and get out to a restaurant for happy hour and dinner with a bunch of my CrossFit friends. Great fun! Such a good group of people. It’s going to be hard to leave this year, but I’m heading home to my close friends and another great group of folks at the gym there.

Since we started dinner before 5pm yesterday, I was in bed around midnight with enough time to recover enough to hit the 9am this morning. Getting out of bed was rough though. I couldn’t believe how sore I was from the interval workout at the track. After moving around a bit and eating a banana I felt better and decided it would do me good to get in for a tough workout.

Warm-up

  • 400m Run
  • 3 World’s Greatest Stretch (each leg)
  • 10-15 of each
    • V Sit-ups
    • PVC Pass thrus
    • Air squats

WODs

Teams of Three. For both portions, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Since class was small (imagine that after a night of drinking!) most of us paired up for teams of two instead of three.

15m AMRAP

  • 3 Deadlifts
  • 6 HSPU
  • 9 Box Jumps

Deadlifts were done with 225#, I used 2 AbMats for the HSPUs, and jumped on to some stacked up tires that were taller than 24 inches. I was able to complete all rounds unbroken, which is why I went with 2 AbMats instead of 1. At a team, my partner Adam and I completed 15 rounds plus 3 deadlifts. I went first in this AMRAP. Teams of 2 was actually perfect here and we kept a steady pace of 1 minute rounds. With 3 people I think our rest period would have been too long.

After finishing the first WOD, I was feeling so much better than when I woke up. I’m glad I decided to make it in to class instead of going back to bed or going for a hike.

We rested for 5 minutes before hitting the second WOD.

15m AMRAP

  • 5 Pull-ups
  • 10 Burpees

I went second in this AMRAP because Adam is better at pull-ups than I am. In the end it didn’t matter because we each completed 9 rounds for a total of 18. That’s 45 pull-ups and 90 burpees each. This WOD would have been much better with a team of 3. My kipping pull-ups are getting much better because I’m able to feel when I get out of control and dial in the swing. I’m also getting better at adjusting my grip on the bar.

After the workout I headed to Total Wine & More to pick up some beer. CrossFit Full Strength has started to call today Sunday Funday because everyone is encouraged to bring a 6-pack of beer for after the noon OLY class. Last week was the first one and it was fun.

Olympic Lifting Class

After a snatch warm-up progression with the PVC pipe we worked on our snatch technique by doing a power snatch followed by a full snatch. I worked up to 105# I think.

Next we got out the racks and worked on the drop snatch with overhead squat. I got up to 125# there. Tried 135# once, but I had the weight too far forward and my feet were too wide.

I wasn’t quite all there and felt weak during the OLY work today, but it was good to get a final session in with Johnny.

Making Men

I didn’t get the greatest sleep last night, but I’m feeling great. Pretty sore from the back squats, KBS, and walking lunges yesterday, which I think is why I kept tossing and turning early this morning.

Warm-up

3 rounds

  • 2 Turkish Get-ups (each side)
  • 60s Row

I used a 35# KB for the first two rounds and then a 44# for the third one. The warm-up actually called for 60s of DUs, but I’m laying off the jump rope for a few weeks to let my neck heal, so I rowed instead. Did over 250m each round in the 60s.

Strength

4 Sets

  • 4-5 Deadlift, 2-0-X-1 tempo
  • 15-20s Rest
  • MAX HSPU
  • 3m Rest

My previous best deadlift was 5 reps at 275# so I set 290# as my goal for the last set. Warmed up with 6 reps at 135# and then used 225#, 245#, 275#, and 290# for the working sets. Was able to get 5 reps each set and set a 15# PR! I’m curious what my 1 rep max is. For the HSPUs I used 1 AbMat under my head and did 9, 11, 9, and 8 reps. Each set beat my old PR of 7 reps. Three months ago I started by doing pike push-ups (stink bugs). Maybe next time I’ll put plates under my hands so I’m going full depth.

WOD

7 Rounds of 5 Manmakers.
Partner up and alternate rounds so that each person completes 7 rounds for a total of 14.

Holy shit! This WOD will make a man out of any guy or gal. You get a little bit of rest when your partner is doing their round, but after you get through 2 or 3 reps my tank was on E. I used 40# DBs for the entire workout. We finished in 15:38.