Month: May 2013

Just Another Thursday

In at 10am with Kinde and Monica. Not many people training this week after “Murph” destroyed us all.

Warm-up

  • 3:00 Air Dyne
  • PVC pass-thrus

Strength

Bench Press

Warmed up with 10 @ 45#, 5 @ 135#, and 2 @ 185#.

E2MOM 12:00

  • 1 Bench Press (205#)

We were supposed to use 95%, but since my bench press has been a struggle lately and there were no other guys there to spot me, I didn’t want to push my luck. The 205# felt pretty good throughout.

OHS

Find 3RM

  • 3 @ 135#
  • 3 @ 145#
  • 3 @ 155#
  • 3 @ 165#
  • 3 @ 175#

I’m not using wrist wraps or lifting shoes for a few weeks, so this was interesting. My wrists were killing at the end of those last couple sets. That’s 15# more than I’ve done for 3 reps, so I’ll take it!

WOD

21-15-9

  • Burpees
  • Air Dyne calories

Fun little metcon here. I finished in 5:09.

Finisher

7 x 12 GHD Sit-ups (Romain Chair)

Was supposed to do 10 sets, but my back started to light up, so I called it quits.

Rest day tomorrow to golf!

Still Recovering from “Murph”

My legs barely even work they’re so sore. Went it at 10:30 and then got a massage at 1.

Warm-up

  • Lots of stretching
  • 2m Air Dyne

Gymnastics

10:00 EMOM

  • 5 Deficit HSPU (25# bumpers)

I got through them all! Was originally thinking to go every 2 minutes, but said what the hell and ended up surprising myself.

XWOD

7:00 EMOM

  • 3 Broad Jumps (for distance)

Strength

12:00 E2MOM

  • 1 Shoulder Press (145#)

Was supposed to be 95% of 1RM but after the HSPU there was no way that was happening. I barely got through them all with 145#, which is less than 90%.

Kroc Rows

  • 10/10 62# KB
  • 10/10 62# KB
  • 10/10 62# KB
  • 10/10 71# KB
  • 7/7 80# KB

WOD

3 Rounds

  • 30 DU
  • 10 V-ups
  • 10 Ring Dips

Finisher

Easy 10:00 Row, keeping around a 20s/m pace.

Sore All Over

It’s been quite awhile since I woke up feeling sore in so many places. Later today and tomorrow are going to be tough to walk I bet. Went in at 9am because I was not feeling like doing a longer workout today.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS Squats

Strength

3 rep Front Squats

  • 5 @ 45#
  • 3 @ 135#
  • 3 @ 155#
  • 3 @ 175#
  • 3 @ 195#
  • 3 @ 225#
  • 3 @ 255#

I wasn’t planning on going heavy, but I just couldn’t help myself once we got going. It was a bit awkward since I was paired up with Davy on a rack and he’s about a lot shorter than I am.

WOD

13:00 AMRAP

  • 10 DB Snatches (45#)
  • 20 Sit-ups
  • 30 MB Cleans (20# MB)

Fuck did those MB cleans blow. My quads did not want to cooperate after the first round. I finished 2 reps shy of 4 complete rounds. Rx was only 40# for the snatches, but there were none left, so I went heavier.

Finisher

  • 300m Row
  • 50 Burpees

More suck, but I just kept going on my burpees and never stopped. Took me 4:52 which isn’t too bad for me considering we barely had any rest after the WOD.

Memorial Day “Murph” 2013

Best day of the year to be at a CrossFit box. At Survival Fitness we beer and grill all day after doing the WOD. Great times with great friends.

“Murph”

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 Mile Run

* Break up the 100-200-300 however you like. Most everyone does 20 “Cindy” rounds, which are 5-10-15.

Not everyone is pictured since this was taken a couple of hours after the WOD.
Not everyone is pictured since this was taken a couple of hours after the WOD.

Last year I finished in 44:26, so I was looking to demolish that time this year. My goal was to get the runs done in a combined 16 minutes and do each “Cindy” round in under a minute, to get me a time of about 35:00.

Went out faster than planned in the first mile, running with Michelle and Kevin, taking just over 7 minutes. I did my first 10 rounds of Cindy in sub-1:00 pace, but the push-ups and squats started to slow me down in the 2nd half. Headed out the door for the run at around 31:00. About a 1/4 mile in, my back started to cramp up, which has never happened before. At that point it turned into a battle to hit sub 40. Thankfully my back eased up in the 2nd half of the mile. Then Michelle came out and sprinted the end of the run in with me for a nice push.

Finished in 39:41, a PR by over four and a half minutes! I’ll take it. My goal was pretty ambitious. Now it’s time for beer and brats!

Looking for More PRs

Kevin and I went to the gym at 1:00pm after classes to do some lifting. I warmed up with about a 300m run, some PVC pass-thrus, and stretching.

Cleans

  • 2 @ 95#
  • 2 @ 135#
  • 2 @ 165#
  • 1 @ 185#
  • 1 @ 205#
  • 1 @ 225#
  • 1 @ 240# (PR)
  • F @ 250#
  • 1 @ 250# (PR)

Hitting 240# was a 10# PR and was no problem. Then I psyched myself out on 250# and didn’t even try to get under it. Went again and nailed it, but had a pretty ugly first pull with my ass raising up a ton to start.

Bench Press

  • 5 @ 45#
  • 5 @ 95#
  • 3 @ 135#
  • 2 @ 185#
  • 1 @ 205#
  • F @ 230#
  • F @ 230#

On both attempts at 230#, I had the bar moving good and then my right arm just hit the brakes. Weird. I can’t even get back to my 235# PR from last November. Disappointing.

Snatch

  • 3 @ 45#
  • 2 @ 95#
  • 1 @ 115#
  • 1 @ 135#
  • 1 @ 145#
  • F @ 155#
  • F @ 155#

I should have shut it down earlier, but I was stubborn and wanted to go for it. Not trying to make excuses, but just wasn’t feeling it in the snatches at all today.

PR Week

It’s been awhile since I tested most of my lifts, so might as well test as many as possible in one week right? In at 10am this morning.

Warm-up

  • 3:00 Air Dyne
  • PVC Pass-thrus

I need to start switch up my warm-ups a bit. It’s been cardio and pass-thrus most days.

Strength

Front Squats

Coming in, I was feeling good about setting a big PR.

  • 5 @ 45#
  • 5 @ 135#
  • 3 @ 185#
  • 2 @ 225#
  • 1 @ 255#
  • 1 @ 270# (PR)
  • 1 @ 285# (PR)
  • 1 @ 295# (PR)

BOOM! 35# PR. Felt really good too.

Overhead Squats

Was looking forward to a big jump here too. Was warmed up from the front squats so went right into singles. I did 135#, 155#, 175# (PR), 185# (PR), and 200# (PR). Another 35# PR! Hell yeah!

WOD

5 Rounds of 2:30

  • 250m Row
  • 10 Thrusters (95#)
  • 10 C2B Pull-ups
  • Rest with whatever time is left

I did it Rx the first round, but had to drop to 5 C2B for the last 4 rounds so that I could get about 20 seconds of rest. Pretty tough one. The thrusters really sucked after I had done so much heavy squatting.

Finisher

Accumulate 2:00 of Ring L-sits. Each break, do 5 burpees. I held my knees up l-sits for 40-30-20-17-13 seconds each so did 20 burpees. I think it took me 5:38 to get this done.

This happened to be my 500th post on this training blog, so I had to make it an epic day right?

Struggle with the Shoulder Press

In at 10am again. Feeling good and getting a lot of great work lately without getting too sore anywhere.

Warm-up

  • 500m Row
  • PVC Pass-thrus

Strength

1 RM Shoulder Press

I haven’t tested it since November so I was looking for a PR. It’s hard to increase this damn lift though.

  • 5 @ 45#
  • 3 @ 95#
  • 2 @ 115
  • 1 @ 150
  • FAIL @ 165#
  • 1 @ 165# (PR)
  • 1 @ 155#
  • 4 @ 135#
  • 4 @ 135#

On my first attempt at 165#, my right arm just wouldn’t go and I think I was flaring out the elbow similar to my bench press problems. I struggled for it on my 2nd attempt, but got it. Didn’t even try for more, but dropped down to get in some volume.

WOD

20:00 EMOM

  • Evens: 15 cal Air Dyne
  • Odds: 7 HSPU

Rough! Most HSPU I’ve ever done in a day though and I did them all unbroken except for one round where my foot got caught on the wall after the first rep and I had to get back up on the wall.

Finisher

11 Rounds of 10 GHD Sit-ups (Rotating through 4 of us)

I have a feeling I’m going to be feeling these in my abs and my lower back for a couple of days.

Max Test Week

Since the 6 week squat program ended last week, it’s a good week to do some max effort lifts. In at 10am with a bigger group of folks than we’ve had lately.

Warm-up

  • 400m Run
  • PVC Pass-thrus
  • Hip flexor stretch

Strength

Back Squats

  • 5 @ 45#
  • 5 @ 135#
  • 3 @ 225#
  • 2 @ 275#
  • 1 @ 300#
  • 1 @ 320# (PR)
  • 1 @ 315# (we messed up, thinking it was 325#)
  • 1 @ 325# (PR)

That’s a 10# PR. I’ll take it. My ability to do more volume has really increased with the program too.

Weighted Pull-ups

5×3 E2M – I used 25#, 30#, 35#, 44#, and 49#.

OLY

I did 6 sets of 2 snatch deadlifts, using 185# with wrist straps. I really wanted to work on rising with my hips and back at the same time instead of my hips first like I tend to do in my Olympic lifts.

WOD

3 Rounds (Road Circuit, so keep a low heart rate)

  • 1m Russian KBS (35# KB)
  • 1m Jump Rope
  • 1m Box Jumps, Step down (14″)
  • 1m Air Dyne
  • 1m Hang Clean & Press (25# DBs)
  • 1m Ball Slams (15#)
  • 1m Rest

Was supposed to be 5 rounds, but I was there long enough and suggested we cut it short.

Track WOD

Tonight, we had 18 of us show up to do a workout at a local high school track.

Warm-up

  • 100m Run
  • 100m Run Backwards
  • 100m Run
  • 100m Run Backwards
  • High Knees, Butt Kicks, Power Skip, Samson Stretches, Carioca

WOD

Teams of 3, so that you rest while the other 2 people run.

  • 1x 400m
  • 2x 200m
  • 3x 100m
  • 2x 50m

Only 3/4 of a mile, but all fast paced. Good stuff.

WOD in the Park

Survival Fitness was hosting a USAW cert this weekend so I volunteered to run some out-of-the-box WODs. Saturday was an a local park with some stuff a grabbed from the gym.

Warm-up

Jog around a football field, so probably about 300-400m.

WOD

We teamed up in 3s.
20:00

  • 30m/30m Bear crawl then lunge back (Pace setter)
  • Sandbag Get-ups
  • KB Figure 8s

The combination of bear crawls and lunges was as brutal as I expected.

Finisher

Kept the same teams and did a relay.

  • Each person did a sandbag run, sprint back, KB run, sprint back, going one-at-a-time
  • All sprint over to the sandbag and KB
  • Standing back-to-back-to-back, pass sandbag around the circle 25 times in each direction.
  • All sprint back to the start
  • Each person did a sandbag run, sprint back, KB run, sprint back, going one-at-a-time

Lots of fun!