Tag: Farmer’s Carry

“Grace” PR

Feeling so much better today. Hit up the 11am.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

Midline

21-15-9

  • One-arm OHS (35# KB)
  • V-ups

The one-arm OHS is such an awkward movement. Using a KB did feel better balanced than when I had used a DB before.

WOD

15:00 AMRAP

  • “Grace” – 30 Clean & Jerks (125#)
  • “Cindy” with the remaining time
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats

I finished “Grace” in 4:16, which is a 54 second PR since doing it in July. Even with the much faster time it felt much easier. I did the first 7 reps unbroken then did one rep at a time dropping the bar after each rep. Didn’t take any rest time other than setting up for the next rep. With the remaining time I did 9 full rounds of “Cindy” plus 2 more pull-ups. Good workout!

Finisher

  • 50 Russian KBS (71# KB)
  • 400m Farmer’s Carry (40# DBs)

I did the swings unbroken, which isn’t that tough for Russian KBS. My arms wanted to fall off and my grip was really failing in the farmer’s carry, but I held on to those DBs the entire time. Distance was probably 50m more actually because I had to carry them outside and then back in.

Recovering

I wasn’t going to go in today, but Matt posted the workout on Facebook and it wasn’t a super intense WOD, so I went in at noon. Really helped to loosen me up a bit after yesterday’s competition. Helps to recover from the hangover of last night’s Halloween party as well.

Warm-up

  • 100 Butt Kicks
  • 100 High Knees
  • 100 Jumping Jacks
  • 100 Arm Circles (50 forward, 50 backward)
  • 30s Bottom Squat Hold
  • 30s Side Plank (each side)
  • 30s Zombie Kicks
  • 30s Lateral Hops (15s each side)

Strength WOD

3 Rounds

  • 1-2-3-4-5
    • Strict Pull-ups
    • Broad Jumps for max distance
  • 100m Farmer’s Carry

We didn’t time this because the goal was for good quality reps. I concentrated on the hollow body position and active shoulders on all of my pull-ups. Did them all strict too, which is 45 in total. The broad jumps were slow and one at a time, but a sneaky form of cardio because it’s such an explosive movement. I wont over 8 feet on every one of the jumps. For the farmer’s carry I used a 39# and 40# KB is round 1, then a 62# and 71# KB in the 2nd and 3rd rounds, switching hands at 50m each time.

WOD

  • 6 x 150m Sprint

You may rest between each sprint, but only in the plank position. As soon as you can no longer hold a plank, start running…

I liked the plank as rest here. Really tried to max out my plank each round and give my lungs as much rest as possible so that I could run hard on each sprint. It was tough getting the legs going at the start of each sprint due to all of the broad jumps taking a toll on the hips.

Finisher

Mobility WOD

I did some couch stretches on the wall and then tried a shoulder capsule movement to help with my overhead position. You lay on the ground with a band attached to something out from the top of your heard. The band then goes under your arm pit and you hold a KB straight up while fighting for a good position. It doesn’t look or sound that tough, but it really works your shoulder.

Sort of Like “Cindy”

I haven’t been this sore since the competition a few months ago. Who would have thought doing gymnastics (specifically back tuck flip progressions) for an hour could beat up on your body this much. I’m sure Sunday’s WOD and the work I did yesterday have a little to do with it as well. I’ve been using the rumble roller a few times a day and it’s painful as hell! My IT bands have never felt like this before.

I’m getting a hot stone massage this afternoon and making tomorrow a rest day so I figured I better get in to the 9am today for a WOD.

Warm-up

  • 100 Butt Kicks
  • 100 High Knees
  • 50 Jumping Jacks
  • 50 Zombie Kicks
  • 25 Lateral Hops (left)
  • 25 Lateral Hops (right)

Strength

Weighted Pull-ups, 5×5

  • 5 @ 8#
  • 5 @ 10#
  • 5 @ 12#
  • 5 @ 15#
  • 5 @ 15#

I was able to complete each set today!

WOD

20:00 AMRAP

  • 5 Burpees
  • 10 Wall Balls (20# MB, 10′ target)
  • 15 AbMat Sit-ups

Remind you of the benchmark girl “Cindy” a bit? Same style but tougher in the long run. My strategy was to keep an even pace so I didn’t burn out early. Twenty minutes is a long time. I went unbroken right up until the end of the WOD and even had a little in the tank to speed through my burpees in the last couple of rounds. Finished 14 rounds plus 5 burpees and 5 wall balls. That comes to 75 burpees, 145 wall balls, and 210 sit-ups!

Finisher

7:00 AMRAP

  • 150m 1-arm Farmer’s Carry (53# KB)

I completed 6 laps (I think! Lost track on the 2nd or 3rd lap) and was about 30m away from finishing the 7th lap. Never had to stop and switched hands around the halfway point of each lap.

I can’t wait for my massage!

Sunday Partners

Went in for the 11am this morning. What a beautiful day!

Warm-up

5 rounds

  • 1m Bottom Squat Hold
  • 1m Plank

WOD

I was teamed up with Brett and we destroyed (I think) this WOD.

  • 100 Burpees
  • 100mm Prowler (50m high and 50m low)
  • 100 Air Squats
  • 400m Sand Bag Run (40#)
  • 100 HR Push-ups
  • 5 minutes of Plank
  • 100 Wall Ball Passes
  • 150m Farmer’s Carry (45# DBs)
  • 100 Pull-ups
  • 100mm Prowler (50m high and 50m low)

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.

Finisher

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.