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.

For about the last week I’ve figured out…

For about the last week I’ve figured out a sleep schedule and have been sticking to it. I’m getting over 8 hours of sleep almost every night and it feels great. Sleep is the one thing I’ve never had on any type of schedule. I’ve always stayed up until whenever and got up when I needed to, but now I’m making myself get to bed around 11pm and I usually roll out of bed around 8am since I go to the 9am CrossFit class 4-5 days a week.

Since I started CrossFit over 3 months ago, I’ve lost 11 pounds and my body fat % has dropped 5 points. I’m now consistently weighing in just under 180 pounds with around 16.5% body fat. When I started a goal was to get to 175 pounds and I’ve had a goal for the last few years to see my abs. Those are still goals and I’m chipping away at them.

This morning my legs felt a little tired from the hike and walking 18 holes of golf. They quickly warmed up though. I should know better than to call a WOD “simple” as I did last night when I looked ahead.

Warm-up

  • 5:00 DU Practice
  • Should band stretches
  • 2x
    • 7 Burpees
    • 7 Pull-ups

I was hoping to get in some DU practice today so I was happy to see it in the warm-up. I had one decent streak of 12 or 13 in a row, but other than that it was a struggle to get 2 or 3 in a row. I think I need to go back to single-single-double for awhile because I had less than 60 DUs during the 5 minutes which is pathetic. I did strict pull-ups (not all 7 unbroken), except for the final one which needed a kip.

WOD
4 rounds

  • 400m Run
  • 10 Dips
  • 20 HR Push-ups

This doesn’t look bad when you see it on the board, but it was brutal on the arms. I started off trying ring dips for the first time ever. Those are tough! Having to keep your body steady adds a whole new element to a dip. In the first round I did all 10 dips on the rings. I can’t remember if I did all 10 in the 2nd round as well or if I split it up with doing dips on the rack. In the 3rd round I know I split with 5 dips on rings and 5 on the rack. Then in the 4th round I tried to do a ring dip and it wasn’t happening so I did all 10 on the rack.

This was the first time doing dips on a rack in CrossFit for me as well. I’ve done them that way years ago, but never in a WOD. After doing dips, my arms were shot and the hand release push-ups were a killer. I’d start off going 2 or 3 in a row but quickly had to do one at a time and I had to cheat a lot to even get pushed up.

The running didn’t bother me at all. I always seem to start out pretty fast in a first round run, but when we get inside and start on other things, I start falling behind people. I finished the WOD in 20:31. It was definitely a good way to start a Sunday. Now I’m off to play some golf before the Super Bowl starts.

I really needed the rest day yesterday My…

I really needed the rest day yesterday. My thighs were sore from the back squats we did on Thursday and my abs were still a little tight. I walked 18 holes of golf this morning and just got back from hiking Piestewa Peak. I did the 2 mile hike in 56:41, which is 3:37 faster than last time. I think taking a rest day had something to do with that, but it also speaks volumes of the CrossFit training. It’s a good day when I’ve taken 20,000 steps (according to my Fitbit) by 6pm.

I’m looking forward to getting back to the box tomorrow for a WOD. Looks like a “simple” metcon is scheduled so I’m probably not going to try out the new shoes because there are 4 rounds and a 400m run is part of each round. I’d rather break-in the shoes a bit first before running that much total distance in them. I’ll try them on Monday instead when we should have some type of lifting work to do.

I Registered for the CrossFit Games

I registered for the CrossFit Games. It’s only $20 to compete in the Open and I like a good challenge. My goal is to finish ahead of 10% of the athletes in the South West region. Since I’m only 3 months into CrossFit and I can’t do some of the weights (yet) from the 2011 Open workouts I think that’s a pretty good goal. There are a few weeks to build up more strength and technique. Are you going to compete?

Solid sleep last night Upper back shoulders and…

Solid sleep last night. Upper back, shoulders, and surprisingly abs were a little sore this morning. I don’t think the abs could be sore from the 20 GHD sit-ups so I’m thinking it was from the power snatches.

Warm-up

  • 3:00 Jump Rope
  • 3×3 Turkish Get-ups (each side)

I tried to work on my DUs because I knew they were coming up in the WOD. Since Mexico when I was starting to get decent at them, I’ve really sucked. I used a 35# KB for the TGs. Those really sneak up on you by the end. Great full body exercise.

Strength
5 Sets

  • 2-4 Back Squats, 3-0-X-1 tempo
  • 60s Rest
  • MAX Strict Pull-ups
  • 2m Rest

For the back squats I warmed up with a set of 135# and then got into it. We were supposed to jump up after the first two sets and then stick to a heavy wight for the last 3 sets. Started off with 155#, went to 175#, and finished with 185# the last 3 sets. I got 4 reps in each set except the 2nd set of 185# where I had to dump the bar at the bottom of the 4th squat. I was able to set a new PR for pull-ups with 5 in a row in the first set. Then I had 4, 4, 3, and 4 in the rest of the sets. If I can gain one pull-up each month for the year I can hit my goal of 15 in a row.

WOD
4 Rounds

  • 40 DUs
  • 30 Box Jumps
  • 20 KBS

Since my DUs suck, I maxed out my attempt at 60 seconds and moved on to box jumps. I didn’t get above 15 DUs in any round, so it would have taken me forever to complete the WOD without the scaling. I’m even worse with them when I get a little tired. My mind can’t figure out I need to jump higher AND move the rope faster. Maybe I’ll find some time this weekend to practice. I was jumping onto a big tire and used a 44# KB for the swings. Finished with a time of 14:38.

Was awake an hour earlier than usual and…

Was awake an hour earlier than usual and couldn’t fall back asleep. So much for getting 8+ hours like I had been. Feeling good though after yesterday’s deadlifting.

Warm-up

  • 25 MB Squat Cleans
  • 2x Burgener Snatch Warm-up
  • 2 rounds
    • 10 GHD Sit-ups
    • 10 Hip Extensions

I used a 20# MB for the squats cleans and used a 45# bar for the Burgener warm-up

Strength
5 Sets of 1 Heaving Snatch Balance followed immediately by 3 OHS

The Olympic class on Sunday helped a little bit with doing these and ended up helping a lot in the WOD. I started off with the 45# bar, and then did weights of 65#, 85#, 95#, and 105#. I really have to struggle to keep my balance with OHS and I was trying to remember to push my knees out while squatting.

WOD
12-9-6

  • Power Snatch
  • Burpees
  • 600m Run (only 1 each round)

I used 95# for the power snatches, but probably should have used 105# to push my limits. With the snatch being so new I didn’t want to go too heavy and risk hurting myself because of bad technique. I finished the WOD in 15:05.