Tag: Inchworm

Off to Phoenix

Went in at 9am for my last Survival Fitness WOD for a couple of months. Starting the road trip to Phoenix this afternoon.

Warm-up

Tabata Mash-up

  • Burpees
  • Plank

I did 5 burpees each round.

Strength

1RM Floor Press

Started with 8 easy reps at 95# and 2 at 165#. Then went 1 at 195#, 215#, 235# (PR), and missed at 245#. After getting 3 at 225# last week I figured I had 245# in the bag, but I just didn’t have it after a tough WOD last night.

WOD

Since it was my last WOD at SF for a while, Matt made up the WOD in my honor using my age and first letters of Momrik. 33 reps of each.

“Momrik 33”

  • Man Makers (40# DBs – push-up, row, row)
  • OHS (95#)
  • Man Makers (yes, again!)
  • Ring Dips
  • Inchworms
  • K2E

No rest for the arms and shoulders in this one. I started off with 10 man makers and then tried to stick to 5 reps at a time for the rest of the way. For OHS I did 10-10-8-5. Kipped all of the ring dips and was able to stick to sets of 5 so I didn’t hit failure. Took a short water break after 10 inch worms and then yelled at myself for taking any break on what was the easiest part of this WOD, so did the rest unbroken. On K2E, I went 10-8-8-5-2 I think. Finished in 19:58, which should be a pretty good time. Rx for the man makers was 45# DBs, but I know my limits there and 40# was just right for me.

My arms and shoulders are fried. I’m looking forward to a few days off as I drive out to Arizona. I’ll probably go out for a hike on Sunday when I get to town and then hit up CrossFit Full Strength on Monday morning.

800 Meter Sandwich

Feeling pretty good this morning. My legs are fine and I wasn’t tired getting up at 5:20am. Went in to CrossFit Pacific Beach again for the 6am class.

Warm-up

  • 400m Run
  • 10 Samson Stretches
  • 10 Inchworms
  • 10 Zombie Kicks
  • 10 Air Squats
  • 10 Skater Plyos

We also did a little more stretching. I liked doing a bottom squat hold while putting all of the weight over one heel to stretch out that ankle and calf.

Agility

Ladder drills

These were quick but fun.

WOD #1

  • 800m Run
  • 40-30-20-10
    • KBS (53# KB)
    • Box Jumps (24″)
  • 800m Run

As you probably know, I love box jumps. I’m not used to doing that many American KBS, but I tried to keep to big sets and never did less than 10 in a row. Box jumps were nearly all unbroken. The last 800m sucked ass. I finished with a good time of 16:40.

Then it was back to the hotel to lead the last day of the Automattic Bootcamp at 7:30am.

Warm-up #2

50m

  • High Knees
  • Bear Crawls
  • Zombie Kicks

WOD #2

Partners

  • 50 Broad Jumps
  • 80 HR Push-ups
  • 100 Lunges
  • 80 Tuck Jumps
  • 50 V-ups

I was kind of a 3rd partner in this, so it wasn’t bad. Seemed like people really liked the Bootcamp throughout the week.