Day: June 11, 2012

Teams of 2

Yesterday morning I walked 18 holes of golf and qualified for the Saginaw District Golf Association Invitational Tournament. It got up into the mid or high 90 and was a long day. Perfect timing for a CrossFit rest day! Feeling good and back at it today. When I woke up I knocked out one set of max rep push-ups and decided the Armstrong Pull-up Program just isn’t worth the time. It’s so boring compared to WODs, so I’m done with it.

Matt, the owner of the gym, attended a CrossFit Level 1 Certification over the weekend and will next be working on getting Survival Fitness affiliated as an official CrossFit box next. Pretty exciting stuff. He learned a lot and you could already see it in the way he ran today’s class. I don’t mean anything bad about previous classes by saying that, I just felt like he had more confidence in his teaching of certain movements and pointing out some of our technique issues. It’ll make us all better.

Warm-up

  • 1m Bottom Squat Hold
  • 1m Mountain Climbers
  • 1m Bottom Squat Hold
  • 1m PVC Pass-thrus
  • 1m Bottom Squat Hold
  • 1m Lateral hops (30s each leg)
  • 1m Bottom Squat Hold
  • 1m Bicycles
  • 1m Bottom Squat Hold
  • 1m Jumping Jacks

We’ve been doing a lot of these bottom squat holds and I think it’s helping to open up my hips more. Matt pointed out that I had too much of a round in my back though, so I have to fight for a better position.

WOD

Teams of 2 (45:00 limit)

  • 200 Air Squats
  • 100 T2B
  • 150 Burpees
  • 500m Run holding a 20# MB (both people run at the same time and at the pace of the slowest)
  • 150 Box Jumps (24″)
  • 100 Pull-ups
  • 200 Walking Lunge Steps
  • 200 SDLHP (barbell loaded to 95#)

Only 1 person is working at a time except during the run. The goal is to keep a high intensity and hand off to your partner when you start to slow down. The hand off is hard to do, even when you know you are starting to slow, because you want to keep knocking out reps. I attended the 8pm class, which is the last class of the day and no team had completed the WOD all day. The closest anyone got was 49 reps left by a team of 2 of the fittest women at Survival Fitness. I was paired up with Brent, which was a good pairing because we are both near the top of the men at SF. We flew along pretty good, but the pull-ups slowed us down and then the SDLHP were absolutely brutal. I’m sure I’ll be feeling those tomorrow. We pushed it hard through the entire 45 minutes and fell 33 reps shy of completing the WOD, but set the record for the day. With a little better strategy I think we could have finished. Next time!