Bring Some More

After not getting a ton of sleep for a few nights in a row, I finally got to bed early enough for a solid rest. My legs are sore from the 4 mile run and walking 18 holes of golf yesterday, so I went to a night class at 4:15p today.

Warm-up

5 rounds

  • 20s Mountain Climbers
  • 20s Air Squats (low and slow)
  • 20s Inch Worm

A nice little warm-up to get the blood flowing.

WOD #1

5 rounds

  • 21 KBS
  • 15 HR Push-ups
  • 9 T2B

I used a 55# KB for the swings. I’m starting to get a better kip with the T2B, but have a hard time getting it started without a big swing after the first rep. I think the max I could get in a row was 5 before my grip started to fail. I finished in 12:21.

WOD #2

50-40-30-20-10

  • Star Jumps
  • Sit-ups

Compared to jumping jacks, star jumps are on a completely different level. I was able to do all rounds of sit-ups unbroken. Finished in 8:16.

Strength

5×5 Deadlift

There was still time left in class, so some of us started on some deadlifts. We actually ended up doing 6 sets. The weights were 135#, 225#, 265#, 285#, 290#, and 300#. Felt pretty good, especially considering I set my 1 rep max at 315# a few weeks ago.

That may be the most work I’ve done in one workout, but I felt great today and absolutely killed it.

Back on the Jump Rope

I was exhausted yesterday afternoon and throughout the night. Made it an early night and got a ton of sleep. Today I’m sore from a combination of Saturday’s track workout and all of the burpees yesterday.

I got to the box a bit early and worked on muscle-up technique for 5-10 minutes. I’m getting closer.

Warm-up

  • 800m Run
  • 5 minute Clean warm-up

Strength

6 Sets

  • 1.1.1 Clean & Jerk (10 sec between reps)
  • 2-3m Rest

Used 95#, 115#, 125#, 135#, 145#, and 155# for my sets. The last rep or two were pretty ugly.

WOD

  • 750m Row
  • 25 T2B
  • 75 DUs
  • 500m Row
  • 20 T2B
  • 50 DUs
  • 250m Row
  • 15 T2B
  • 25 DUs

It’s been almost 2 weeks since I did any jump roping, but I didn’t want to skip out on today’s workout so I did it. I tried to concentrate on keeping my head back in a good position instead of chicken-necking. I was successful until I towards the end when I got really exhausted. I could feel my neck coming forward at that point. My row was really slow and sluggish today and T2B were rough on my hands. Yesterday I developed a blister on one of my fingers from pull-ups and it popped during the OLY class. Of Course T2B ripped it wide open today. That’s a lot of reps on the bar. I was last in class by quite a bit with a time of 20:58. I thought it was going to be a good day when I ripped off 27 DUs right off the bat the first set, but it was not to be after that.

2012 CrossFit Games Open Workout 12.3

Yesterday ended up being a rest day because the scheduled workout had push presses. My shoulders would have been wrecked for Open workout 12.3, which I was doing today with a group at the box.

Complete as many rounds and reps as possible in 18 minutes of:

  • 15 Box jumps, 24″ box
  • 12 Push press (shoulder to overhead), 115#
  • 9 T2B

Damn! 18 minutes is a long time. When I saw this workout I knew I could place much better than I did with snatches, but there is a potential to fatigue early on and totally suck. I can do box jumps all day long, but 115# would get heavy early, and since I ripped my hand open on Wednesday, I wasn’t sure how the T2B would go.

I watched all of the videos CrossFit HQ and the Journal put out on efficiency and read some strategies and lessons learned on blogs. Seriously, I think I have a problem. I’m just some average guy trying to challenge myself. You’d think I had a chance to make it to the finals the way I think about these workouts.

My strategy going in:

  • Box Jumps: Rebound as much as possible and try to complete all reps unbroken.
  • Shoulder to overhead: Start with push jerks from the very first rep. Push presses would fatigue my shoulders much faster. I know this because of how much 95# thrusters take their toll on me. Once push jerks no longer work, switch to split jerks. Break each set into 2 sets of 7 and 5 as long as possible and then break them up even more as needed. Try not to drop the bar, but instead rest in the rack position.
  • T2B: Do a knees to elbow and kick the feet up. Drop my legs straight down from the top and try not to swing them out away from the body or everything will start to swing. Break each set up into 6 and 3 or maybe even 3 sets of 3 depending on how it goes. Grip is probably going to be an issue.

In order to deal with my ripped left hand and prevent ripping on the right hand, I made some tape grips following this video.

To help prevent ripping I planned to try changing my grip on the bar.

After checking out some athletes on the leaderboard with scores  similar to mine for workouts 12.1 and 12.2 I set my goal at 6 rounds, which comes out to 3 minutes per round.

How did I do? Not too bad. 5 complete rounds plus 15 box jumps and 6 push presses for a total of 201 reps. I’ll take that. My strategy was solid, but my gut instinct about problem areas was right on the money.

I missed a bunch of box jumps in the 1st round because I’m so used to rebounding off the top like we do in class. Once I remembered to extend my hips at the top, box jumps were smooth sailing. I rebounded at the bottom as much as I could, but once I get a little tired I’m afraid I’ll miss the box. I completed every round of box jumps unbroken as expected. Can we do a workout of all box jumps? 🙂

As planned, I started with push jerks right instead of attempting any push presses or strict presses. The weight was heavy right away. I don’t think I ever got 7 in a row and I had to break up the 12 into 3 or 4 sets on every round. 115# adds up quick with my lack of strength.

Grip was definitely an issue on the toes to bar, but more because of my swinging than anything else. When my feet came back down with each rep I could reach to touch the ground and stop myself from swinging out of control. This wasted a lot of time and I broke the 9 reps up into 2 or 3 sets each round. I need to learn how to kip these. The tape grip and grip change really helped to save my hands.

I was fast out of the gate (too fast) in round 1 and think I had it done in around 2 minutes, but it was the 115# that really killed my momentum. Three workouts done and 2 to go.

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!