My legs and back are really sore from RDLs on Sunday and deadlifts yesterday. I used the foam roller for the first time today. Wow it really brings everything out in those sore areas.
- 600m Run
- 3 rounds
- 10 PVC Shoulder Pass-thrus w/ shrug
- 15s Dead Hang
- 30s Plank (on hands)
First time doing a dead hang during class. Focus for them is on keeping the shoulder engaged. I think it was also the first time I had done planks on my hands.
- 2-3 Weighted Pull-ups, 2-1-X-0 tempo
- 20s Rest
- MAX Strict Pull-ups, 2-0-X-0 tempo
- 20s Rest
- 30-45s L-Sit (cumulative)
- 2m Rest
I really struggled with the strength work today. I used an 18# KB for the weighted pull-ups and was able to get 2 or 3 each round. But that completely knocked me out for doing strict pull-ups. It was an adventure trying to get 2 or 3 of those with such a short rest. I did the L-Sits on PVC parallettes with my knees slightly bent and tried to get 10-15 seconds at a time.
In teams of 2, complete the reps however you want, but you must run together.
- 12 DB Renegade Rows
- 400m Run
I paired up with Dominic, who I hadn’t met before. We split up the renegade rows by each doing 6 in each round. I used 25# DBs but should have used 30s. We finished first in 11:43. My endurance is improving a lot lately. I really pushed my pace in the 3rd and 4th rounds.
I took out the jump rope after a rest and knocked out a couple of good DU streaks. Didn’t try more than a minute. I’ll do a longer practice session on them tonight. Last night while looking for tips on DUs, I found a great video for progressing through DUs, from Again Faster. Check it out.
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.
- 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.
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.
My hands are healing a little. Only soreness I can remember this morning is that twitch in my right ass cheek again. Today was a double WOD day.
- 400m Run
- 2 rounds
- 15 Air Squats
- 10 Push-ups
- 5 Pull-ups (strict)
- PVC Bergener Warm-up
- PVC Jerk Transfer Skills
I wish we did more push-ups to build up that strength.
12:00, every minute on the minute
I started out with 95# and ended up with 125# for the last 3 sets.
I used 105# for the push press and 62# for the KBS and both were all I could handle at the end. I was able to do 3 rounds plus 1 more push press.
We took a 4 minute rest before going to the second WOD.
Because of my hands I had to do ring rows, which were challenging enough as it is. I finished 3 rounds plus 5 burpees and 3 more ring rows. You wouldn’t think a couple of 3 minute workouts would be that bad, but just like any other WOD, they really surprise you. My shoulders are already sore from all that work, so it’s a good thing tomorrow is a rest day.
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.
- 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!
- 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.
- 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.
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.
- 5:00 DU Practice
- Should band stretches
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.
- 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.
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.
- 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.
- 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.
- 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.
At Survival Fitness.
30 reps each:
- High knees
- Zombie kicks
- Jumping jacks
- Butt kicks
- Mountain climbers
- Standing bicycles
If you finish before everyone else, do 30 jumping jacks on the minute every minute until everyone is done.
Using a deck of cards, one card will be flipped over at a time for 40:00.
- ♣ – Now and Laters (4 count plyo lunges – 2 each leg)
- ♠ – Plank (1 minute)
- ♦ – Pull-ups (ring rows)
- ♥ – Burpees
- Ace – 14
- King – 13
- Queen – 12
- Jack – Pick another card and double it, also using the suit of the new card
- 10 through 2 – face value
So…for example when a King of diamonds came up we did 13 ring rows. If a jack (any suit) comes up, another card is flipped. If the next card was the 9 of clubs that would be 9 x 2 = 18 Now and Laters, which themselves consist of 4 lunges, so we would have 72 lunges! As you can see, things add up fast. Oh, and plank is always one minute unless a jack is involved and it would become 2 minutes. If you picked the ace of spades you wouldn’t have to do 14 minutes of plank!
In the 40:00 time limit I finished 30 of the 52 cards. High counts (not total for the workout) were 68 lunges (42 another time), 42 burpees (I think it was 3 hearts in a row), and 28 ring rows. Somewhere is the middle of the WOD I switched from plyo lunges to regular lunges.