When the Bike Bites Back

They changed our tee times yesterday and apparently nobody let me know, so I didn’t make it to golf. My back probably needed the rest though. I went for a 4.14 mile power walk instead to get some sun.

2020-06-18-walk

Out in the garage at 4pm. We swapped Friday and Saturday so we could go to the track tomorrow morning when it’s cooler.

Warm-up

  • 5:00 Ski Erg (1,033 cals)
  • Monster Walks
  • 10 PVC Passes

Skill

Jumping Bar Muscle-ups

  • 3-3 singles
  • 5-5-5 unbroken

Bit weird with the low ceiling. At first I was worried about smacking my head so that’s why the singles. Got confidence though. Helped B with some bar MU drills.

Conditioning

5 Rounds

  • 15 cal BikeErg
  • 10 DB Reverse Lunges (50#)
  • 20 Plyo Lunges
  • 20 Curtsy Lunges
  • 2:00 Rest

Went out on the driveway for this and used puzzle mats so I wouldn’t have to wear knee sleeves out in the sun. It’s a new version of a workout we did over two months ago, which was my take on an Ibex Training workout. Holy Fuck! I could feel the quads burning in the first set of dumbbell lunges. I even had to break up my plyos! Went 10-10, 20, 3×12-8 on those. My bike and curtsy lunges got faster as the rounds went on. I even got negative splits with 2:13 – 2:10 – 2:06 – 1:59 – 1:55.

In round two I tried to get a quick stand up start going and I slipped off the pedal. Owww!

2020-06-19-pedal-bite

It swelled up immediately.

Accessory

5 Sets

  • 10 Hammer Curls (30# DBs)
  • 20 Shoulder Taps (facing wall)
  • 30s Handstand Hold (facing wall)

The combination of taps and hold is really bad.

First Competitors WOD at CrossFit Full Strength

Got up bright and early to head in for the 8am competitors WOD. Everyone who goes tries to Rx as much as possible and the quality of the athletes pushes everyone to train harder. Wasn’t sure what to expect, especially since the WOD wasn’t posted ahead of time.

Warm-up

  • 500m Row
  • 5 Deadlifts (225#)
  • 4 Deadlifts (315#)

WOD

This is event #6 from the 2012 Regionals

  • 3 Rounds
    • 7 Deadlifts (345#/225#)
    • 7 MU
  • 3 Rounds
    • 21 Wall Balls (10′, 20#/14# MB)
    • 21 T2B
  • 100′¬†Farmer’s Carry (100#/70# x2)
  • 28 Burpee Over the Box Jumps (24″/20″)
  • 100′¬†Farmer’s Carry (100#/70# x2)
  • 3 MU

2012-regional-events

WOW! As Chayet was writing the WOD on the board we all were getting scared. Yes, that’s all one workout. No rest times in there.

I decided to only use 315# for the deadlifts and did jumping bar muscle-ups, but went Rx on everything else. We used loaded up barbells for the farmer’s carry, which was quite the challenge because you had to find a good balance point in each bar.

I got pretty light-headed in the 2nd and 3rd rounds of the deadlifts, so I’m glad I didn’t go the extra 30#. My low back was tight as soon as the WOD was over. Even doing the jumping bar muscle-ups wasn’t easy, but got through them. I broke the wall balls down into 11-10 each round and the T2B went 11-5-5, 11-5-5, 8-5-3-2-2-1 I think. Hips were kind of shot for that last round. The farmer’s carry was a lot easier than I expected as far as picking up the weight and carrying it, but the balance made it a challenge. Suffered through the burpee box jumps slow and steady without stopping. Forgot about the 3 more reps at the end, but rushed over and knocked them out on the bar. Finished in 21:29. Compare that to Rich’s top time of 12:22, which was obviously Rx.

Hiking

In the afternoon I went out for a hike and did 4.71 miles in 1:40:49.