Tag: Leg Swing

We Are Spartans!

Yesterday I did a 4.7 mile Spartan Race with a group from CrossFit Full Strength. It was a lot of fun and we all did really well. I was 13th in my age group and 70th overall for men on the day, both in the top 10%, with a time of 1:08:01. After going out for food and drinks I was exhausted and slept over 10 hours last night. Was feeling a little tired this morning, but not too bad other than my hips are really tight. Let myself recover some more and went in for the 5:15pm class.

2013-spartan-race-az

Warm-up

2 Rounds

  • 500m Row
  • 3 World’s Greatest Stretch (each leg)
  • 5 Inch Worms
  • 10 Leg Swings (F2B and S2S, each leg)

Strength

5 Sets

  • 2-4 Front Squats
  • 3-5 Back Squats
  • 2m Rest

Holy shit! Super setting front squats with back squats is the toughest squat strength day I’ve ever done. I nearly passed out during the last 3 sets and was sweating more than I did from WOD.

Weight Front Squats Back Squats
135# 4 5
165# 4 5
195# 4 5
225# 3 3
255# 2 5

I had a plan going in to get to 255# by going up 30# each set. It’s always nice when that works out! I hit 255# for a front squat 2RM last week and for a back squat 5RM the week before. Could I do them back-to-back though? Hell yeah! I don’t think I could have gotten another rep at each one. I did take it a little easy on my reps in the 4th set, but I’m ok with that since it allowed me to get heavy and I still hit the minimum reps. Thrilled with this after an exhausting day yesterday. Walking for the next few days might be tough.

WOD

2 Rounds

  • 50 Push-ups
  • 100 DU
  • 75 AbMat Sit-ups

I ordered the SR-1 Speed Rope from Rogue, which came in on Friday. Tried it out for the first time today in this WOD. Damn it’s a heavy rope! I could really feel the fatigue from it. The handles are awesome, but I might swap out the extra wire that came with the Again Faster Revolution rope. Push-ups were by far the most difficult part of this for me (which I expected), but the last 50 sit-ups were pretty brutal and got slow, but I managed to do all of the sit-ups unbroken in both rounds. My time was 12:17.

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.

More Shoulders

When I saw the WOD for today I planned to skip out. More shoulder work and I’ve already had a lot the last few days. But, my upper body strength is my weakest so I could use the work. Went in for 9am.

Warm-up

  • 50′ Burpee Broad Jump
  • 50′ World’s Greatest Stretch
  • 2 Rounds
    • 10 PVC Pass-thrus
    • 10 Leg Swings (side-to-side, front-to-back, each leg)
    • 10 KBS (35# KB)

WOD

  • 500m Row
  • 40 Pull-ups
  • 30 Shoulder to OH (115#)
  • 500m Row
  • 40 Pull-ups
  • 30 Shoulder to OH (85#)
  • 500m Row
  • 40 Pull-ups
  • 30 Shoulder to OH (65#)

On the first set of shoulder to OH the RX weight was 135#, which is heavy! Using 115# was heavy enough as it was for me. I went Rx the rest of the way though. Started off with 10 pull-ups, and then went 5s the rest of the way in round 1. Rounds 2 and 3 were pretty much 3 at-a-time the whole way, which short breaks to shake out the arms. For the presses I pretty much went push presses the entire way and I think I broke it down to 10-8-7-5, 15-10-5, and 18-12. Finished in 25:43.

My First 300+ Pound Lift!

I ran out of a post-workout supplement I’d been using and I can really tell the difference in my recovery over the last week. I’ve had more soreness and for longer. I’ll have to stock back up when I get home. Didn’t sleep the greatest last night, but went to bed early enough to get a solid night of rest.

Warm-up

2x

  • 250m Row
  • 3 World’s Greatest Stretch (each leg)
  • 10 Leg Swings (each leg and direction)
  • 10 Flamingos (each leg)
  • 10 Burpees

Strength

  • 3-2-1-3-2-1 Deadlift
  • 2-3m Rest

We moved some serious weight today, starting with the strength work. I warmed up with 6 reps at 135# and 3 reps at 225#. I made sure to rest a full 3 minutes between each set. My working sets were:

  • 3x 255#
  • 2x 275#
  • 1x 295#
  • 3x 275#
  • 2x 295#
  • 1x 315#

I had never attempted more than 290# before, but had done it for a set of 5 so I knew I could PR today. 315# was pretty heavy.

WOD

Every minute on the minute for 10m:

  • 3 Deadlifts (85% of heavy single)
  • 6 HR Push-ups

Holy shit balls! For 85% of 315# I went with 265#. A total of 30 fucking reps with very little rest. Not quite sure how I was able to get through every round. I’m already feeling it. The next few days are going to be sore city and sitting in a car for close to 30 hours won’t help.

Paying the Price

The final tally for yesterday was over 30,000 steps. Wow! I’m not sure if there is a muscle in my entire body that isn’t sore today.

Warm-up

  • 400m Row
  • 2 Sets of 10
    • Wall Squats
    • Leg Swings (10 front to back, 10 side to side, each leg
  • 2 Sets of 15
    • Hollow Rocks
    • Superman

Strength

5 Sets, 3-1-X-1 tempo, rest 2-3 minutes between sets
5-7 Deadlifts

My legs were shot from yesterday. I think I’ve figured out that deadlifts are causing the tweak in my right ass (or at least preventing it from healing) because I can really feel it after I do a set and stand back up and walk away from the bar. I warmed up with some reps of 135# and then used 185#, 205#, 225#, 225#, and 225# for my working sets. I usually love deadlifts, but not today.

WOD

3 Rounds

  • 20 KBS
  • 150m Row
  • Rest the amount of time it took to complete the round.

Another CrossFit WOD that looks easy on the whiteboard, but packs a punch. It was kind of goofy because you had to do the calculations to figure out rest time (as you are trying to rest and record your time on the board) and when to start your next set. I used a 53# KB and did my rounds in 1:21, 1:22, and 1:21. Consistency is the name of the game in a WOD like this. I wish I was consistently faster.

Only two more days until the first Open WOD is announced. I hope they start with something where I can do all of the exercises.