MOFO Training

Matt got a couple of Concept2 rowers and a couple of Air Dynes, plus I traded him my Concept2 for future services, so he asked me to come up with a WOD to do during Open Gym tonight. I love programming so was happy to! I went in to the 7pm class and was looking forward to a bunch of cleans, but due to the new machines, he switched up the workout. Stayed after for open gym at 8pm and did a workout with some of the beasts.

Warm-up

Teams of 3, 3 rounds

  • 200m Row
  • Sit-ups
  • Air Squats

After the 200m row, we rotated stations.

Strength

10:00 EMOTM

  • 5 Front Squats (195#)
  • 10-12 calories on Air Dyne

First time using an Air Dyne and the combination with front squats was brutal. My quads were smoked.

WOD

21-15-9 with a partner

  • Air Dyne calories
  • Over the Bar Burpees

Kevin and I finished in 6:42. We tried to switch off with another team to get a rower but nobody was having it. Again the Air Dyne smoked me.

Open Gym WOD

15:00 Partner AMRAP

  • Partner 1: 250m Row
  • Partner 2: AMRAP of
    • 4 HSPU
    • 6 Ring Dips
    • 12 Lunges (stepping or plyo)

Matt requested HSPU and I was happy to oblige. They are no longer a weakness for me, but I can still use the work. I’ve done them paired up with ring dips a dew times while out in Phoenix so figured it would work well here. As I was thinking about this and making last minute changes, I came up with adding in the lunges otherwise everyone would have been too smoked by the upper body movements to do much at the end of the 15 minutes.

I teamed up with Michelle and we finished 13 rounds plus 16 more reps. I did all of my HSPU unbroken and quite a few rounds of the ring dips too. I need to work on my ring dip kip though. Some of the lunges I did stepping back and forth and other times I pushed through and did them plyo-style.

We had 7 people do this and it was a lot of fun.

Finisher

2x MB Pass Partner Circuit

  • 10 Straight
  • 10 OH
  • 10 Right
  • 10 Left
  • 10 Up

Brought this little ab killer back from CrossFit Full Strength and everyone seemed to love/hate it.

Back to Survival Mode

I’m not really feeling any affects from last night’s garage session. Quads getting a little sore from the back squats, but nothing close to major DOMS. It was my first WOD back at Survival Fitness for the 4pm class today.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 4 Rounds:
    • 15s Jumping Jacks
    • 15s Air Squats
    • 15s Mountain Climbers
    • 15s Squat Jumps
  • 4 Rounds:
    • 15s Plank
    • 15s Supermans
    • 15s Side Plank (L)
    • 15s Side Plank (R)

Back to the predictable warm-ups. 🙂

OLY

2 Power Snatches every 15s for 4 minutes.

I used 95# and tried to get full hip extension, but didn’t have much success with it. It was tough due to not having much rest time at all, but I got through just fine with that weight.

WOD

7:00 AMRAP
3-6-9-12-15…

  • Thrusters (95#)
  • C2B Pull-ups

He was going for Open Workout 12.5 but messed up on the Rx weights, which should have been 100# for men. I thought about upping the weight, but stuck with the 95# as it was on the board. My best score for 12.5 was 66 reps back in August and I got 82 today. Using the lighter weight helps some but that’s a pretty big improvement. I’m pretty stoked about that since I hate thrusters and my C2B are usually not very good.

Finisher

5 Rounds

  • 30s Handstand (against wall)
  • 30s Rest

I tried to use as little pressure on the wall with my feet as I could, even taking them off the wall in the first couple of rounds. I also tried to really push up off the ground and keep everything really tight to help with actual handstands and handstand walks in the future.

I got home, took a short rest and then did some stuff out in the garage.

Strength

5 Rounds

  • 5 Incline Bench Press
  • 10 Parallette Pass Throughs
  • 90s Rest

I warmed up with a quick set of 5 with the empty 45# bar and then used 115# for all 5 sets on the incline bench. I did do 10 reps on my last set instead of 10. All of the pass throughs were done unbroken.

Conditioning

10 Rounds

  • 30s Row
  • 30s Rest

Was able to keep consistent efforts, except the first one was a little weak, but I made up for it in the last interval.

4-1-2013-row1

4-1-2013-row2

Solid day of training.

2013 CrossFit Games Open Workout 13.4 (Redo)

welcome-back-balloonsI arrived home in Saginaw, MI at about 1pm yesterday. My Survival Fitness (CrossFit Saginaw) family surprised me with a welcome back party at the gym last night. I thought I was going in to witness a 13.4 throwdown between Matt and Casey, but they got me good. I felt bad not drinking with everyone, but I was exhausted so I wanted to be able to get a quality night of sleep, plus I was doing 13.4 today.

I didn’t get quite as much sleep as I hoped for, but it sure is nice to be back home in my kick ass bed. Went in early to warm-up and got going head-to-head with Brent a little after 11am. I scored a 73 in my first attempt, but knew I could smoke that score. I was hoping to get up close to 90 if I could execute the strategy improvements I wanted to.

I warmed up with a 500m row, some PVC pass-thrus, a bunch of stretching and rolling, and some TnG C&J reps at 95# and 135#.

Open Workout 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

  • 3 Clean & Jerk (135#)
  • 3 T2B
  • 6 Clean & Jerk (135#)
  • 6 T2B
  • 9 Clean & Jerk (135#)
  • 9 T2B
  • 12 Clean & Jerk (135#)
  • 12 T2B
  • 15 Clean & Jerk (135#)
  • 15 T2B
  • 18 Clean & Jerk (135#)
  • 18 T2B
  • If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

I wanted to get through the 3 & 6 sets of C&J unbroken and I did. I also wanted to get through all of the T2B through 12 unbroken, but I had to break up the 12 with a quick jump off the bar and then back on. Matt was there yelling at me not to take the step away from the bar when I went to singles and it really helped me a lot. I knew I was in good shape when I got to the round of 15s over 30 seconds faster than my first attempt. I think I had somewhere between 20 and 30 seconds to get the 15 T2B done, but my hips were not having it. I struggled to get 7 reps. Had the time to get really close to 90, but my body said no. I’m really happy with a 9 rep improvement though. I knew I had a lot more in the tank than what my first attempt showed, but that’s understandable since I did it right after the announcement with no time to strategize.

2013 CrossFit Games Open Workout 13.4 (A Safety Run)

I’m hitting the road back to Michigan early in the morning. It’s been a great 3 months in Phoenix but I’m excited to get home. Since the trip is 3 days I wanted to make sure to get in a score on 13.4 in case I got stuck on the road and don’t make it home as planned. I should get home on Saturday afternoon or right though and be ready to hit this one again on Sunday with my Survival Fitness family.

After doing 100 pull-ups and 100 push-ups in yesterday’s WOD I was really hoping not to see pull-ups in 13.4. I got my wish, but I’m not sure jerks were any better because my shoulders were pretty fried today.

I warmed up with a 500m row, some PVC pass-thrus, and some clean and jerks with increasing weights up to the 135#.

Open Workout 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

  • 3 Clean & Jerk (135#)
  • 3 T2B
  • 6 Clean & Jerk (135#)
  • 6 T2B
  • 9 Clean & Jerk (135#)
  • 9 T2B
  • 12 Clean & Jerk (135#)
  • 12 T2B
  • 15 Clean & Jerk (135#)
  • 15 T2B
  • 18 Clean & Jerk (135#)
  • 18 T2B
  • If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

I finished the 12s and got 13 of the 15 C&J for a score of 73 total reps. I dropped every single C&J. I also broke up the 9 T2B into 5-4 and the 12 into 6-6. My buddy Adam, did in with me and we’re usually back and forth depending on the WOD. He did the 3 and 6 C&J as touch-n-go and didn’t break up any T2B until the round of 15, where he finished 13 of them. So his total score was 88. To be honest, this workout really didn’t feel too bad. It’s hard, but I think I’ve felt worse doing Grace because the C&J reps are not broken up there like here where you get a change of pace with the T2B.

I’m confident when I do this again on Sunday I can follow a similar strategy to Adam, maybe even get in a couple of C&J doubles in the round of 9 or 12. I also did mostly push presses like a jackass when I planned to start with jerks from the beginning. If I can do that, it’ll really help save my arms so the later reps aren’t so slow. Getting through those 15 C&J and having time to get back on the T2B is huge because those are quick reps. Every rep in this one is going to be huge for your ranking because there will be so many ties without a tiebreaker. I’m shooting to hit 90+ on Sunday.

After sitting around for a bit, I did an easy 2k row in 8:57 for a cooldown.

Now that I’ve sat around and showered at home, my shoulders and back are getting lit up. The next 3 days will be in the Jeep driving over 2,200 miles. I’ll do some body weight stuff in my hotel room the next two days. My shoulders and grip should be well rested come Sunday morning for a second shot at 13.4.

Work the High Hang

Yesterday morning I walked 9 holes of golf and then went for a 3.15 mile hike in 58:38. I’ve been sore from doing “Karen” in 13.3, but nowhere near the DOMS I’ve experienced from previous run-ins with that bitch. Went it an noon.

Warm-up

  • 2m Row
  • 2 Rounds:
    • 5 Pull-ups
    • 10 Push-ups
    • 10 Air Squats
  • Burgener Warm-up (empty bar)

I did strict pull-ups to work on my strength and did slow quality chest to deck push-ups.

OLY

7 Sets

  • Power Snatch
  • Hang Power Snatch
  • High Hang Power Snatch
  • 90s Rest

Each set was done without putting the bar down. Great time to work on the hip extension like last week’s drilling on full cleans. I’m beginning to love the high hang lifts because without the hips you can’t move any weight. It really forces you to be explosive and use your hips, especially being the 3rd lift in the complex. I did 2 sets at 75# and then went up 10# each set, to finish at 125#. I’m really happy to be able to land those three lifts at that weight because my 1RM is still only 155#. My technique was better today than it ever has been and I was getting a lot of hip extension, making the bar move so much faster.

WOD

4 Rounds

  • 400m Run
  • 20 Deadlifts (185#)
  • 30 Sit-ups

This was a fun little WOD, with the 20 deadlifts becoming a real challenge. I did 12-8 in the 3rd round to save myself a bit and then really pushed the run in the last round and pushed hard on the deadlifts because I was trying to catch Lance. Ended up 8 seconds behind him, with my time being 15:18.

Fuck the False Grip

All of the squatting from the last two days is catching up to my legs. After the announcement of 13.3 and looking at some videos, I knew I needed to give no-false grip MU a try, so I went in around 8am this morning to open gym.

Warm-up

  • 50-40-30-20-10 DU
  • 30-25-20-15-10 Sit-ups

They were doing “Annie” in class today but doing that many sit-ups would wreck my core a bit, so Emily suggested I cut the number of sit-ups. I only missed a DU near the beginning of the 50 and right away in the 20, otherwise all unbroken. Finished in 5:30, so would have been a PR “Annie” for me had I done the extra 50 sit-ups.

Skill

I raised the rings and jumped on! First I did some hip to ring pulls with a kip to get a feel for the motion I’d need. Felt good. Then I went for it and tried the no-false grip MU. Got up there no problem and felt a lot easier than when I’ve done them with the false grip. I have a hard time supporting myself in the false grip, and even more so when I start swinging with the kip. I did a total of 4 or 5 singles and never had a miss. The only thing that sucks a bit is my wrists are in a bad position when I’m over the rings, so then I have to adjust. But I have the strength now where it’s not a huge deal to do. I’ll live with that instead of having to fight with the false grip.

Gymnastics WOD has a great 4 part no-false grip muscle-up progression series that I highly recommend checking out.

WOD

  • 500m Row
  • 2m Rest
  • 500m Row

The class was doing 4 but I decided to call it quits after 2. I don’t want to burn myself out with having to do 13.3 tomorrow.