Partner Up

I ate kind of shitty the last couple of days and my body is letting me know by not getting quality sleep, having less energy, craving more junk, etc. Ugh!

On Thursday I ended up going out and walking 11 holes of twilight golf and spent a good hour+ at the range yesterday working on my swing. Tee times were later today so I was able to make it in for a WOD. The weekends usually have some type of team or partner WOD, which is fun.

Warm-up

  • 150 Sit-up variation reps (switch as you want)
  • Plank competition
  • 3 Sets of 2 Turkish Get-ups (each side)

Since we had 15 people in class, we went across the room, each person counting to 10. I tried to do regular sit-ups most of the time, but switched to some bicycles and flutter kicks. I think I made it to the final 5 in the plank competition at just shy of 2 minutes and 50 seconds. My core was shaking so bad at the end. For the Turkish Get-ups I used a 35# KB for the first 2 sets and then a 40# DB for the last set. Bumping up 5# really makes you concentrate on that shoulder stability.

WOD

Form teams of 2, switch each exercise
10 rounds

  • 10 Thrusters
  • 10 Burpees
  • 400m Run

It’s a little confusing when you look at it. This helps:
Partner A performs 10 thrusters; Partner B performs 10 burpees; Partner A runs 400 Meters; Partner B performs 10 thrusters; etc…
Each person is doing each exercise a total of 5 times over the course of the workout. In 2 rounds, each partner ends up doing everything once.

I partnered up with a couple of guys (team of 3 since there was an add number of people in class) that are new to the gym, but in really good shape. We used 95# for the thrusters which was absolutely brutal in rounds 3-5 so I had to split up the set into 6 and 4 reps. I was hating the choice of weight during the WOD, but after it’s done I’m glad I used it. I think we finished 3rd out of all the teams in a time of 31:03.

50 thrusters, 50 burpees, and 1.25 miles of running is a pretty good way to start the weekend! Time to rush and get out to the golf course.

My shoulders and upper back were a little…

My shoulders and upper back were a little tight this morning and my right ass cheek still has a twitch if I move in just the right position. Spent a lot of time yesterday taking care of my hands. They still sting like a bitch if touched in the right way. Today was test day at CrossFit Full Strength.

Warm-up
90s – 60s – 30s

  • DUs
  • Sit-ups

I think I’m getting worse at DUs, not better. I couldn’t even string a couple together. Doesn’t help that I had to hold the handles differently, but that’s no excuse.

Strength
Front Squat: 1RM Test

  1. 5 Reps at 50% of goal
  2. 3 Reps at 75%
  3. 1 Rep at 80%
  4. 1 Rep at 85-90%
  5. 1RM (do a 6th set if this was easy enough)

Whenever we get to tests like these, I still have no clue what to shoot for. Luckily I match up pretty well with one of the other guys, Greg, that comes to the same classes I do. We usually share a rack and do similar weights. The most I’ve done on the front squat was 145# four times, so I was thinking 180ish in the back of my mind. Started off with 95# for 5 reps, then jumped up to 145# for 3 reps and 175# for one rep. The 175# felt easy and I was already near to my clueless goal, so I kept going with the flow. We added 10s on each side to get up to 195# and it was still pretty easy. For the final set at 1RM we used 215#. It was a bit of a struggle in the middle, but I kept pushing and got the weight up. Booyah! I love this stuff.

WOD
Work Capacity Test
4 Sets

  • 30s Row
  • 30s Rest

I was able to stay consistent with each set, rowing 151m, 152m, 150m, and 145m for a total of 598m. The rowing was a little tough on the hands as I could feel it touching the bare skin. I stopped at the store for some athletic tape and cushion tape so I can wrap them up a bit for tomorrow.