Month: February 2012

The Early Leader

Feeling pretty good this morning even though I didn’t get quite as much sleep as I would like last night. The right ass continues to have that tweak and the soreness is spreading a bit. I hope it’s from the tennis ball work I’ve been doing on it.

Warm-up

  • 400m Row
  • 2 Sets
    • 10 GHD
    • 10 Hip Extension
    • 10 SDLHP
    • 1m Plank

I used a 53# KB for the SDLHP. It’s been at least a couple of weeks since we did any planks, so I was a little shaky.

Strength
4 Sets

  • 4-6 Shoulder Press, 2-0-X-1 tempo
  • 90s Rest
  • 20-30 Hollow Rocks
  • 90s Rest

For shoulder press I did 95# for 6 reps, 105# for 6 reps, 115# for 5 reps, and set a new PR with 125# for 2 reps. After the first set, Emily let me know my elbows should be out in front of the bar at the bottom, which would help me to push straight up instead of out in an arc. After concentrating on that in the 2nd set, the weight was easier than the first set. This was the first time I’ve done hollow rocks and let me tell you, they really do some work! I struggled to get to 20 each set and there was no way I was getting to 30.

WOD
5 Rounds

  • 10 DB Ground to OH
  • 200m Run

This is my kind of WOD! I used 30# DBs and finished with a time of 7:41 to get the early lead on the board. I’m sure someone will crush it in the night classes, but I’ll enjoy it for now.

It’s been a great week with some awesome stuff happening at work and in the gym. I also ordered a new set of golf irons last night, which is always fun. So I’m going to go hog wild to celebrate and order a pizza as soon as they open in 10 minutes. Nom nom nom!

My legs are definitely sore today from the…

My legs are definitely sore today from the last two days of heavy lifting with back squats and deadlifts. My lower and middle back are ever a little sore. I worked on my right butt with the tennis back a couple of times yesterday and it seems to feel a little worse today, but maybe that means it’s improving. I can hope.

I had a golf lesson at 11 so couldn’t make it to the 9am class like I usually do. I checked out the workout and it included pull-ups and toes to bars (T2B) so I decided not to go to a night class. My hands are healing at a good pace and I don’t want to rip them wide open again so soon.

I decided to do a round of Tabata sprints since the last time I did them was December 8th in San Francisco. When I run these, I structure them like the following:

  • 5:00 Slow Warm-up
  • 8 rounds
    • 20s Sprint
    • 20s Slow
  • 5:00+ Slow Cool down (however much longer it takes to get back to my destination)

I ran for a total time of 14:35 over 1.76 miles. According to the RunKeeper logs I covered nearly 0.1 miles more than previous runs of this workout during the interval portion, which is about 15% improvement. I could really tell the difference in my conditioning during the second half of the sprints. Usually I’d be dying, but I was able to stick pick up to a pretty decent pace.

After the run I practiced DUs for 5-10 minutes and was consistently getting streaks of 5-10. Finally some progress! It’s been awhile since I did a max push-up test, so I did that after in my apartment after some rest and knocked out 36.

Back to the box in the morning for a class.

I Love the Deadlift

My legs are a little sore from back squatting yesterday, but not bad. Still having the tweak in my right ass cheek, but I talked to our trainer Emily and she gave me some things to work on the area.

Warm-up

  • 6 World’s Greatest Stretch (3 each leg)
  • 2 Sets
    • 10 Lateral Broadwalk with band (each leg)
    • 10 Band Push Press
    • 10 Single Leg Reach Stretch (each leg)

The flexibility in my hamstrings has improved a lot over the last month or so. I attribute it to some of the great warm-up stuff we do.

Strength

4 Sets

  • 5 Deadlifts, 2-0-X-1 tempo
  • 20s Rest
  • Max HSPU
  • 3m Rest

When I saw the workout I knew I wanted to shoot for PRs in both movements. The last time we did heavy deadlifts, I was able to do 260# three times and I still had some gas left in the tank. I did a warm-up set at 135# and then did 185#, 215#, 245#, and went big for 270# in the last set. For HSPUs, I only used 2 AbMats today. I was able to do 12, 9, 7, and 7 in the sets. Mission accomplished!

WOD

8:00 AMRAP

  • 15 KBS
  • 30 DUs

Double unders…my favorite. 🙂 My goal was to get 10-15 in each round and then move on. I was able to get 15 in each round and got a few streaks here and there. Much better than I have been doing. I used a 53# KB for the swings and was able to complete 4 rounds plus 15 KBS.

I might not be able to make it to a class tomorrow because I have a golf lesson. I’ll check out what the WOD is for the day and maybe run some sprint intervals outside instead.

Back Squat and Pull-up PRs

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.

Warm-up

  • 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.

Strength
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.

A Hike and Olympic Lifting

I didn’t end up golfing this morning because I went back to test out some new golf irons. After I was done, I headed straight to Piestewa Peak for a hike. I had to park in the farthest parking lot from the trail head, so the total distance was 2.85 miles, which I completed in 1:11:07.

There wasn’t an Olympic lifting class at CrossFit Full Strength last week because of the Super Bowl, but it was back on the schedule today, so I made sure to get there. After doing a 500m warm-up on the rower, we worked on transfer skills and strength for them.

First we started with hanging muscle snatches. Nothing too complex, but I had to work on keeping the bar close to my body on the way up and not starting the move with a dip of the shoulders and body. The weight quickly got heavy, but I guess that’s why it’s called a muscle snatch. I think I got up to 95#.

The next thing we did was heaving snatch balance into a receiving position, followed up by an overhead squat. The OH squat is an awkward movement to get the hang of. I have trouble keeping it locked out, back behind my head, and still make sure I’m pushing up on the bar. I started rocking a few times, but think I was getting better. Got up to 95# again doing these.

Finally at the end, we worked on a slow jerk movement. Starting in the rack position, we’d go up on to our toes and pause the bar at our forehead for a second or two. Then from there we’d concentrate on dropping below the bar into the split jerk. I have a tendency to split too wide with my feet. We started with just the 45# bar, but as I added weight I felt that it helped me to keep the split smaller. I only worked up to 85# on these because we did a lot with the bar and were concentrating on the split portion more than anything else.

I really like going to these Oly classes because they are really slow paced with a lot of instruction from Johnny. They are really helping me out during the strength work and WODs of regular classes.

After I got home I worked on DUs for awhile. I did better than I’ve been doing in class, but still a struggle.

Yesterday was a much needed rest day Some…

Yesterday was a much needed rest day. Some new skin is growing in nicely on my hands and I no longer have any pain when water or anything touches them. I walked 18 holes of golf this morning and I was fine swinging a golf club. I did keep putting chap stick on the areas because they were getting a little dry. I’ve been applying lotion several times a day when at home too.

I just got done hiking Piestewa Peak, which is just over 2 miles, in 53:38. Each time I hike it I set another PR. This time I shaved off another 3:03. I’m really noticing a difference in my breathing during the climb. It’s much easier than when I first did it on January 7th at a time over 10 minutes slower than today. All of the credit goes to CrossFit!

My hands are healing a little Only soreness…

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.

Warm-up

  • 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.

Strength
12:00, every minute on the minute

  • 1 Clean
  • 2 Split Jerks

I started out with 95# and ended up with 125# for the last 3 sets.

WOD #1
3m AMRAP

  • 5 Push Press
  • 10 KBS

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.

WOD #2
3m AMRAP

  • 5 Burpees
  • 10 Pull-ups

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 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.

Getting RIPPED!

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.

Warm-up

  • 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!

Strength
4 Sets

  • 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.

WOD
12m AMRAP

  • 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.

Scared out of my mind and excited

I was a little sore this morning in my shoulders, which I’m guessing is from the ring dips yesterday. I did end up walking 18 holes of golf yesterday on a pretty tough walking course, so it was a good slow-paced calorie burner. Last night when I looked at the WOD for today I was scared out of my mind and excited at the same time. It’s hard to explain unless you’ve done CrossFit.

Warm-up

  • 2x Band Work
    • 15 Baby side steps each way
    • 10 Press
  • 2x
    • PVC Bergener warm-up
    • PVC Shoulder mobility

Strength

4 sets

  • Clean 1.1.1.1 (10 rest between each rep)
  • 30s Rest
  • Max HSPU
  • 2m Rest

For the cleans I did 95#, 115#, 135#, 135# and it was all I could handle at the end. I think I’m still lacking the technique to get that explosive movement with my legs and hips to get the bar up and floating. I’m also still too slow getting under the bar and with my elbows. This was the first time I tried real HSPUs. I was able to get up on the wall without a problem and I used 3 ABMATs under my head. It wasn’t a very far movement, but it was a good place to start. Next time I think I can try with 2 ABMATs instead. I was able to do 9 in a row one of the sets.

WOD
3 Rounds

  • 15 Deadlifts
  • 12 Hang Power Cleans
  • 9 Front Squats
  • 6 Jerks

Wow! Now you can see what I was afraid of. I was trying to decide on 95# or 105# and was glad I went with 95#. Hanging on to that weight through all of the reps and moves is exhausting. At the same time, you don’t want to put the weight down because you have to use that much more energy to get the bar back up and continue where you left off. I tried to keep my breaks really short and push myself. It paid off because I was the first person in the class to finish in a time of 11:45! Of course it’s all relative, but I felt pretty good about it. One of the girls that does competitions was in our class today and she used 17.5# 5# more than me, so that puts me back in my place real fast. She’s just a little thing too. (I forgot that most women use a lighter and shorter bar, so now I don’t feel quite as bad about my weak ass.)

It was my first time wearing the Inov-8 Bare-XF 210 and they felt great. They feel considerably lighter than the Inov-8 F-Lite 230’s I have been using and I can really feel my feet in these shoes. I’m glad I made the purchase. We didn’t have any type of run in today’s workout, so we’ll see how they feel in short runs before I can make a full recommendation.