After mowing the lawn I felt like doing something else, so I headed out to the Saginaw Soap Box Derby to run some hill sprints.
I ran the hill 10 times from the finish line up to the starting line, walking back down each time for recovery. The track is 290 meters long and it took me a total of 42:38 with the running and walking. My legs are pretty tired to say the least.
Went in for the 11am this morning. What a beautiful day!
5 rounds
I was teamed up with Brett and we destroyed (I think) this WOD.
Both partner could be working on rep counts at the same time, so that’s burpees, air squats, push-ups, and pull-ups. We split the prowler pushes in half so we each had equal time at the high and low pushes. The sand bag run and farmer carry were done together. For the planks we each did a minute twice and then each did 30 seconds. Our total time was 27:56. My time for the 50 burpees at the beginning was 2:33, a new low.
I had no idea what weights to grab for the farmer’s carry but found out the girls had more than me when I got out there. So after a couple of minutes off I picked up the 60# DBs and did a 130m walk with them, which was a struggle. Next time I have to do a farmer’s carry I’ll know.
I was up bright and early (before 6am) to head to Gladwin for a golf scramble. Got back to Saginaw around 6pm, relaxed a bit and then did a garage WOD.
20:00
I loved the 10 burpees every minute for 10 minutes so much I thought I’d reuse that. My sweet spot for 10 burpees seems to be around 24 seconds and 21-22 seconds if I push extra hard. I was experimenting with some stuff to increase my turnover. Seems promising, but I’ll have to keep at it to see. I should have done 7 or 8 reps for front squats, because 5 went by pretty fast. Over the 10 minutes that was 100 burpees and 50 front squats.
I took a 5 minute rest before moving on.
10:00
I planned on doing 20 minutes of that, but the reps were going by too fast and it was too easy. For the next 10 minutes I bumped up the rep counts. No extra rest in between; the 20 minute timer kept running.
10:00
In the last 2 sets push-ups after the 10th rep it was a struggle to get the rest, so it workout out perfectly. Over 20 minutes that was 125 reps of each. I took a minute or 2 of rest and then ran a 7:20 mile around the neighborhood.
Feeling good and my back is better each day. Walked another 18 holes of golf this morning. The walking is probably helping too.
The runs were just a slow jog to loosen up.
5 rounds
I like this one because I need the ring row work, burpees keep up the intensity, and weighted lunges or good for the legs. I finished in 10:22.
7 rounds
Surprisingly my abs are sore today from the sit-ups we did yesterday. That rarely happens. I did mostly L-hang in the first round but after that it was a bent knee hang. The hangs sucked and I’m pretty sure I’ll be feeling them the next couple of days.
I stayed after a bit for open gym. Did some DUs and sucked so gave up on them for the day.
Shoulder Press
That’s a new PR, beating my old one by 5#.
It was great to rest up yesterday. I did walk 18 holes of golf in the morning. Back to it for the 9am class this morning. My back is feeling better after a few days of the standing desk and the massage on Tuesday. I have another massage and adjustment this afternoon.
4 rounds
We partnered up to do 200 AbMat sit-ups. One person held a plank and the other knocked out reps. I was doing sets of 30 on my turns so got 120 sit-ups.
3 rounds
Push presses and SDLHP were I got most of my reps each round. My rounds were 122, 107, and 104 for a 333 total. Fight Gone Bad style WODs are always ass kickers because it’s like 3 rounds of 5 mini AMRAPs.
Prowler Suicides
After class, I stuck around to help out with a group of high school varsity soccer guys. We put them through the same workout. It was a lot of fun and nice to put someone else through the pain for a change. Makes me look forward to getting my CrossFit Level 1 Certification even more now.
Still a bit sore in my legs from death by wall balls, but I think working out yesterday really helped to speed up the recovery process. I got up and went in for the 9am class today since I have an adjustment and massage at the chiropractor later today.
We partnered up and switch back and forth between some KB work and ab stuff.
When doing ab work we rotated between the following movements and kept going until our partner was finished with their KB reps.
While working with the KB, we did 20 reps of a movement before switching with our partner.
Then on our own we did 10 Quarter Get-ups on each side and a couple of Turkish Get-ups an each side to warm-up. I used a 35# KB for all of this.
50 Turkish Get-ups (30# KB)
The Rx for men was 35# and Matt made it sound pretty tough, so I went down to the 30#. Doing 5 per side at a time I was able to keep a good flow and knock out the WOD in 8:22. I should have went with a 33# or 35# KB.
We formed two lines and started doing prowler work, going from line to the other. Each prowler was loaded with a couple of 45# plates, but since I was the only guy in class today, I got to load on extra. I’m not sure how many rounds I got it, but it was probably 5 or more.
I don’t know why, bit I like the prowler work. A lot of people get physically sick (or close to it) from the prowler. Really good work for the legs.
I’ve been extremely sore from all of the wall balls yesterday. Ass, quads, hamstrings, you name it. I did make it out and walked 18 holes of golf this morning for the first time in nearly two weeks. I think that helped to keep things a little loose.
I’m using my standing desk station for the first time today while working. Hopefully I can get these back issues cleared up and get my spine back to normal.
10:00 EMOM
I loved this! I went all-out for my burpees in every minute and was done in less than 24 seconds each time. The rest period allowed me to catch by breath and go at it hard again when the next minute started. Pretty cool way to get 100 burpees in 10 minutes. Did I mention how much I loved this? 🙂
10:00
When you complete your reps for the minute, the rest of that minute is rest. We were supposed to go heavy for the KBS, but since they are so back intensive I took it easy. I probably should have started with the 35# DBs and had the 30#s handy, but by the end the 30s weren’t super easy either.
5 rounds
When we went to start this one, I was glad to have the 30# DBs, because I would not have been able to keep up the intensity with heavier ones. I had to take a short break around the half-way point of each round. I tried to get 11 reps of push-ups in at the start of each round and then do 5s to finish it off. By the end though, I was doing whatever I could to get them done. Finished in 14:31.
45s Rack Position Holds
We partnered up and switched off with the bar. I think I got in 3 reps. This was kind of weird, but maybe it’s just because my rack position is pretty good. I’m lucky enough to have good flexibility in my wrists and can keep my elbows up pretty good.
Yesterday I finally bought a couple of lacrosse balls and taped them together. I’ve been rolling on them while watching TV at different times throughout the day to try to loosen up my back muscles and speed up the healing process.
10 rounds
Loved this one. Definitely one of my strengths.
Death by Wall Balls
I got through the round of 19 and then 14 reps of round 20. I had to take a short break in the round of 19 and that pretty much ended me right there.
Prowler sprints loaded with 95#. Pretty light weight, but allowed me to go faster. I got in two high sprints and two low ones.
My calves are even more sore today, but my shoulders aren’t bad. I went in at 5:15 for open gym and did a bunch of random stuff, trying to keep any stress of my lower back.
20:00
I was planning on doing 10 minutes, but Matt guilted me into 20. I’m glad he did. The first 10 weren’t too bad, but I had to fight for intensity after that.
Brent showed up and we worked together on some stuff.
6 rounds
We did the chest presses on a bench. This circuit took us somewhere between 15 and 20 minutes. We didn’t keep track of time, but kept up a steady pace and didn’t take breaks.
Matt noticed we had a lot of pushing movements there, so suggested we do some pulling and maybe GHDs. I tried a GHD sit-up, but it was too much for my back so I did hip extensions instead.
5 rounds
No time again here as we didn’t do this for intensity. Brent headed over to do some rowing so I jumped on the squat rack in between sets with Cora.
3 sets
Why not 10 reps each set? Because the bar was starting to cut off my air supply. 🙂
Solid work for a Friday night, being the 4th day in a row at the gym. No WOD tomorrow for me. I need to start taking more rest days and probably should try getting into a 3 on 1 off schedule. I may go for a run or bike ride if it doesn’t rain.
I went back to the chiropractor today and he showed me the x-rays. I have some weird curves going on in my spine due to sitting all day for work. Might be time to look at setting up a standing desk. Sore in my calves today, probably from all of the push presses last night. Shoulder soreness is definitely from push presses and I bet they’ll be even more sore tomorrow after today’s WOD.
I started out slow and steady, which quickly put me behind a lot of people. But I never rested and ended up finishing first in the class with a time of 6:15.
“Garrett”
Three rounds
Anyone that can do this WOD as prescribed is a fucking beast.
I’ve never attempted a ring HSPU and don’t have plans to try one. I started off doing HSPU with no assistance and got about 10 in each round before adding an AbMat under my head. I did mostly kipping HSPU, except for 4 or 5 strict ones at the beginning of each round. I did a few L-Pull-ups in the first two rounds, but quickly resorted to strict dead-hangs. After about 10 or 12 of those per round I added a purple band to finish out the 25. My total time was 32:44.
This was supposed to be 3 rounds, but there wasn’t enough time so I only got in the one.
Nick Momrik's Fitness Logs 