Burning the Shoulders

Glutes and low back are a bit sore from yesterday’s thrashing of them. Went in at 9am today.

Warm-up

  • 500m Row
  • 30 Sit-ups
  • 30 Supermans
  • 5×2 Turkish Get-ups (1 each side)

I went up in weight for each set of Turkish Get-ups, using 25#, 35#, 40#, 44#, and 50#. The first 4 were using a KB and the last using a DB.

Strength

5×5 Shoulder Press, 2m Rest between sets

  • 10 @ 45#
  • 5 @ 95#
  • 5 @ 115#
  • 5 @ 125#
  • 5 @ 135#
  • 4 @ 140#
  • 3 @ 140#

I was able to do 140# for 5 reps back at Survival Fitness when we last did a 5×5, so I bumped up my 2nd and 3rd sets to 115# and 125# today. I had the 5th rep on my first attempt at 140#, but lost concentration and stopped at the bottom, so I lost all momentum. Took a short rest and came back at it again for 3 reps.

WOD

  • 21-15-9 C2B Pull-ups
  • 21-15-9 HSPU
  • 100 DUs

The WOD actually called for deficit HSPUs on 35# plates, but there’s no way I could handle that for 45 reps, so I went with standard ones and those were hard enough. My time was 16:58. Not great, but I kept plugging away at all the reps. I need to improve my DUs when I’m tired. Shoulders are fried after this one.

Double Strength

After being in Hawaii for a week I was excited to hit the box and throw around some barbells. I think the break from heavy weights was good though. Slept for 11 hours last night after not getting more than a couple of short naps on the flight the night before, so went in for the noon class.

Warm-up

  • 50 Jumping Jacks
  • 40 Mountain Climbers
  • 30 Bicycles (each side)
  • 20 Body Blasters
  • 10 Burpees

First time doing body blasters I think. You get down on your back on the ground, roll up to your upper back and then use the momentum rolling up to your feet and standing up. Get really tough for the last 10 reps.

Strength

5 Sets

  • 5 Deadlifts
  • 2m Rest

With the first set as a warm-up, I did 5 reps at each of 135#, 225#, 275#, 315#, 345#, and 375#. Felt really good and is a big jump for a set of 5 for me.

5 Sets

  • 5 Back Squats
  • 2m Rest

Don’t think I’ve ever done two big strength movements on the same day like this, so was unsure how these would go. Just did sets of 5-7 a couple of weeks ago, so was looking to get higher. I went with 135#, 165#, 195#, 225#, and 255# for 5 reps each. That’s 5# heavier on the last set (compared to 2 weeks ago) and it was a fight on the last few reps. Probably should have gone up a little higher early on and taken smaller jumps in weight, but this felt good.

WOD

  • 800m Run
  • 50 Back Squats (135#)
  • 800m Run

Did the first run at around 3:30 and broke the back squats into sets of 30 and 20. It wasn’t really the squatting that got to me, it was the cardio aspect of it. Probably had close to a minute in the middle of those squat sets. The last run was absolutely brutal, but will keep the legs from getting too sore after the 50 back squats. Finished in a time of 11:18.

Quick Sunday WOD

After flying through the night from Hawaii back to Phoenix, I wasn’t going to do anything today since I really haven’t slept. Then Tara posted this little challenge on Facebook and I can’t resist a good challenge.

WOD

3 Rounds

  • 20 Sit-ups
  • 20 Air Squats
  • 20 Push-ups

I sat on a pillow so I didn’t get ass-burn from the carpet, and had that pillow under my chest when doing the push-ups, making sure I come down on it a bit to get my elbows to 45 degree angles. Finished in 4:09 with only the push-ups slowing me down.S

Aloha Hawaii

Last day in Hawaii. My flight leaves at 11pm, so got up for one last workout in the fitness center. Went for my “go to” travel WOD, which I’ve been saving all week. Warmed up with a 400m run on the treadmill first.

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WOD

  • 100 DB Hang Squat Clean Thrusters (30# DBs)
  • EMOM (except for at the beginning), do 5 burpees.

Last time I did this was back in San Diego in September, with a time of 15:35. Today I finished in 14:37, almost a minute faster! I think it was due to a good first minute where I got 14 reps in and then 8 in the next minute. Went to 7s for the next 4 or 5 minutes and then 6s the rest of the way. No rest minutes, but I did make sure to leave myself about 10-15 seconds of rest time at the end of every minute before starting up burpees again. I wonder if that helps very much in the long run or if it would be faster to keep working nonstop the entire WOD.

I walked an easy 400m on the treadmill to bring my heart rate down, because this one really gets you going. Great workout!

Flying Solo

Legs are a little sore from the squats, hill sprints, and lunges yesterday so thought I’d take it easy and just do some cardio, but work on a skill at the same time. Went out to the parking lot with the jump rope. Warmed up with 100 single jumps.

Flight Simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

  • Unbroken DUs

I got up through 35 in about 4 and a half minutes and then hit a wall. Since the last time I tried this, I also stopped and turned around at 35, I finally decided to do the same today. Took me a bit to get that set of 30 unbroken in and 25 was a struggle too, but after that it was fast and easy. Finished the Flight Sim 35 in 11:03, which is 3:48 faster than when I did it just over a month and a half ago. I’d say that’s pretty good progress on my DUs.

I did another 200 single jumps to cool down some. Not a big workout, but got the blood pumping, which felt good.

Hawaiian Hill Sprints

The time zone shift hasn’t bothered me too much. We’ve been getting to bed early due to exhaustion, so getting up early has been easy.

Warm-up

Ran a little loop that was probably about 400m.

WOD

20130124-083206.jpg10 Rounds

  • 20 Air Squats
  • Hill Sprint (maybe 70 yards?)
  • Walk down the hill

There’s a picture of the hill. I sprinted from the end of the driveway up to the top of the hill and then walked back down for recovery each round. All of the air squats were done unbroken and I tried to go top speed on them. Counting all of the walking, my total time was 18:49.

Strength

12:00 EMOM

  • Odds: 12 Weighted Lunges (40# DBs, 6 each leg)
  • Evens: 20 Kroc Rows (40# DB, switch arms each time)

I was going to try for 20 and 25, but that was a bit ambitious and didn’t leave enough rest time, so I actually did 20 lunges in the first round.

Wednesday in Hawaii

Hawaii is really nice! 🙂 Needed to get my sweat on this morning though. Warmed up with about a 400m run up a hill, back down, and in a little loop.

WOD

“Annie”
50-40-30-20-10

  • DUs
  • Sit-ups

Started out shaky with my DUs so I was worried this would take ages. Found my groove in the round of 40 and then did 30-20-10 all unbroken. Total time was 7:41, a PR by 45 seconds.

Strength

10:00 EMOM

  • Odds: 15 Goblet Squats (40# DB)
  • Evens: 15 Push Presses (40# DBs)

Did this in the little fitness center they have here in the resort where we’re staying. Did everything unbroken and although neither was easy or completely difficult, it was a nice challenge. I tried to go for speed along with quality in the goblet squats because I really need that quickness for my air squats.

Short and sweet, but a nice little workout. Just what I needed.

Aloha!

Arrived in Hawaii on the beautiful island of Kuaui yesterday for a work trip. 🙂 Yeah, I know it’s rough! Did a few things in my room this morning.

3 Rounds

  • 1m Air Squats
  • 1m Rest

I didn’t do anything else to warm-up before this, so was a little slow coming out of the gate. Got 57, 59, 59. Need to get that up to around 70.

100 HR Push-ups

Finished in 5:42, a new PR by 4 seconds! I actually thought my best time was in the 5:30s, so am really happy after looking at the history.

Tabata Sit-ups

Kept a steady pace during each working interval and was able to get exactly 10 each time for a total of 80.

The Seven

Feeling better today. Went in for the 9am class instead of the 8am Competitors WOD because the Hero WOD sounded like fun and I could get another hour of sleep.

Warm-up

  • 600m Run
  • 2 Rounds
    • 5 Push-ups
    • 10 Air Squats
    • 10 Leg Swings (Front to back, Side-to-Side, each leg)
    • 10 PVC Pass-thrus

WOD

“The Seven”
7 Rounds

  • 7 K2E
  • 7 Deadlifts (245#)
  • 7 Burpees
  • 7 KBS (70#)
  • 7 Pull-ups
  • 7 HSPU
  • 7 Thrusters (115#)

When it’s a Hero WOD you know you’re in for a suck fest. The first round wasn’t bad, but after that it was brutal. This WOD actually starts off with the HSPU and then thrusters but because of a big class size we paired up to share bars, so I started with the K2E. Rx for thrusters was 135#, so I scaled it down to 115#. I did all of my K2E, deadlifts, burpees, and KBS unbroken. Pull-ups were usually 4-3, but I think I got all 7 in round 1. HSPU were unbroken except for my 6th round where I went 5-2. Thrusters unbroken until round 6 where I wont 4-3. We had to stop at 33:53 because the next class was starting. At that point I had completed 6 full rounds and 3 of the pull-ups, so I only had 18 more reps to finish. Great WOD, but brutal. I think I did the first round in 3:11, but slowed down a ton after that.

Hike

Went out to Piestewa Peak and did the Summit Trail wearing the 20# weight vest. Going up while wearing that thing is horrible. The last 10-15 minutes with the vest is absolutely brutal, but I kept chugging along without stopping. Overall went 2.05 miles in 58:59 with 1,024 feet of climb.

Sweat It Out

Wednesday night after the WOD I started to get sicker. My eyes wouldn’t stop watering and my nose wouldn’t stop running. Yesterday was a total mess and I was in bed laying down all day because I couldn’t sit or stand without my head going crazy. It’s under control today but I’ve developed a cough.

After being cooped up for a day and a half I needed to get out and figured sweating would help me recover. Full Strength is closed on Fridays so I went and hiked the La Cholla Trail at Camelback Mountain again. Didn’t wear the weight vest so I could go all out and that I did! Did it about 15 minutes faster than last week when I was wearing the vest. Overall was 3.81 miles in 1:25:19 with 1,318 feet of climb.