Take One on the Chin

Went to class for the 5th day in a row. Probably not the smartest idea, but tomorrow and Saturday are both probably off days since my Dad will be in town.

Warm-up

3 rounds:

  • 20 MB Snatches
  • 30 MB V-ups
  • 20 MB Push-ups

I used a 20# MB and think I finished somewhere around the 6:30 mark.

WOD

5 rounds:

  • 15 Thrusters
  • 15 Burpees

Absolutely fucking brutal. I used 95# on a barbell for the thrusters. My total time was 23:39. After doing clean and jerk yesterday and a whole bunch of shoulder related stuff today, my shoulders are on fire. The humidity was really high today due to the rain we’ve been getting. My clothes were completely soaked through and the sweat kept dripping down my arms on to my hands, making it hard to keep a hold on the bar. I think I might start wearing wrist sweat bands or at least give them a try.

Oh, almost forgot, I smacked myself on the chin with the bar during the 3rd round doing one of the thrusters. Seems like I do that once every couple of months in some movement or another.

Finisher

Death by K2E, by 2s. So that’s 2 the first minute, 4 the second minute, and so on. I made it through the round of 14 and then got 14 in the round of 16. I probably could have gotten it, but I felt my hands getting close to the ripping stage and it just isn’t worth it.

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.

2012 CrossFit Games Open Workout 12.2

Final results are in for workout 12.1. I tied for 19,217th out of 34,595 men in the world and 1,267th out of 2,314 in the South West region. Well on the way to achieving my goal of beating 10% of men. So far, I am an average CrossFitter and I’m perfectly fine with that after 4 months in this crazy cult. If I finish the Open in the middle of the pack I’ll be thrilled.

As I mentioned in my post this morning, I thought it was pretty brutal doing the workout right before a class last week, as the “warm-up”. So I went to class this morning and came back to the box tonight for the Open workout. I was feeling pretty beat after the morning class.

Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

  • 75# Snatch, 30 reps
  • 135# Snatch, 30 reps
  • 165# Snatch, 30 reps
  • 210# Snatch, as many reps as possible

DAMN! That weight jumps fast for men. My PR in the snatch was 95#!

I flew through the first 30 reps at 75# and took my time adding the weights so I could catch my breath. Went for my first attempt at 135# and barely got the bar to waist-high. Fuck! I took my time and kept trying. I got closer and closer with each attempt. I started to concentrate on an explosive jump and then using my arms to pull and get the weight moving faster.

At first I was afraid of getting that weight up and then dropping it on myself because it was so much heavier than I had ever attempted. With each attempt I gained confidence even though I was failing.

I finally got one. Then I got another and another. They weren’t pretty, but I got the weight up and gained control. I ended up getting 6 reps at 135# which I’m thrilled with. It was a PR by 40# and after the first 5 or 6 tries I didn’t know if I’d even get one. Two workouts in the books, with 3 to go.

I’m taking a rest day tomorrow and going to walk 18 holes of golf in the afternoon instead of working out.

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!

Was awake an hour earlier than usual and…

Was awake an hour earlier than usual and couldn’t fall back asleep. So much for getting 8+ hours like I had been. Feeling good though after yesterday’s deadlifting.

Warm-up

  • 25 MB Squat Cleans
  • 2x Burgener Snatch Warm-up
  • 2 rounds
    • 10 GHD Sit-ups
    • 10 Hip Extensions

I used a 20# MB for the squats cleans and used a 45# bar for the Burgener warm-up

Strength
5 Sets of 1 Heaving Snatch Balance followed immediately by 3 OHS

The Olympic class on Sunday helped a little bit with doing these and ended up helping a lot in the WOD. I started off with the 45# bar, and then did weights of 65#, 85#, 95#, and 105#. I really have to struggle to keep my balance with OHS and I was trying to remember to push my knees out while squatting.

WOD
12-9-6

  • Power Snatch
  • Burpees
  • 600m Run (only 1 each round)

I used 95# for the power snatches, but probably should have used 105# to push my limits. With the snatch being so new I didn’t want to go too heavy and risk hurting myself because of bad technique. I finished the WOD in 15:05.

My legs have been really sore since Thursday…

My legs have been really sore since Thursday when we did front and goblet squats. I almost collapsed when I got out of bed on Saturday that’s how sore I was. It doesn’t help that I went hiking on Friday and walked 18 holes of golf each of the last two days. Who needs rest days?

I just got back from the Olympic lifting class at CrossFit Full Strength. I’ve really wanted to check it out, but this was the first time I could make it. Two weeks ago I was in Mexico and last weekend I was recovering from getting sick there. John, the Olympic lifting coach, was a key member of the 2005 Team Arizona Junior National Champions, so it’s a great opportunity to learn from him.

I got warmed up with a 500m row and then we started working on the snatch. To be honest it’s kind of a scary looking exercise because you are taking a barbell and weights from the ground to overhead in one fluid, but complex, movement. I’ve never done a snatch in my life so I got some special attention. I was able to learn the basics of the snatch quicker than most people I guess. John was impressed with how fast I picked it up and said it takes most people quite awhile. Of course I still was doing a lot of little things wrong and have a lot to work on. Felt good overall though and it’s not really as scary as it looks.

After the snatch, we moved on to power cleans, which I’ve done several times now in class. It was good to have John give me some tips because the clean in probably the exercise I feel the least comfortable with. In the back of my mind I fear the barbell is going to smash me in the face or smack my chin. It’s probably because of this that I don’t have the fast elbows yet when I get under the bar. It’s a work in progress for me.

I’m really glad I went to this class and I’m going to try and make it every week. Getting better technique will help me improve my strength and endurance, but will also make it safer for me to do the lifts and CrossFit WODs involving them.