Tag: Man Maker

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.

Small WODs Add Up to a Big WOD

Yesterday I got out for a 2 mile trip on the kayak and then walked 9 holes of golf with Dad. I’m sore, but not feeling fatigued.

Warm-up

  • 10 Turkish Get-ups (45# DB)
  • 3 rounds
    • 1m Plank
    • 1m DUs
    • 1m Side Planks (30s each side)
    • 1m Rest

The 45# seems to be about my limit for Turkish Get-ups. I can get through them, but it takes every bit of concentration to keep the weight steady over me. My DUs sucked again today.

WOD

7:00 AMRAP

  • Man Makers (45# DBs)

Rest for 2 minutes.

5:00 AMRAP

  • 10 Pistols
  • 10 Chair Dips

Rest for 2 minutes.

5:00 AMRAP

  • 5 Floor Wipers (45# DBs)
  • 5 Burpees

I was able to do 19 man makers, 4 rounds plus 10 pistols and 8 chair dips, and 4 rounds plus 5 floor wipers and 2 burpees in the AMRAPs. Before starting I figured 25 make makers and 5 rounds in each of the 5 minute AMRAPs would be good numbers to shoot for. Great work on a lot of areas.

Finisher

Every other minute for 10 minutes

  • 4 HSPUs

I did these all strict without any additional head support (usually AbMats if needed). Doing 5 reps would have been a challenge, so I’ll have to give that a try if I ever do this again.

Wiped Out by Floor Wipers

I’m absolutely wrecked from the last week of WODs and today was my 5th day in a row. I don’t like going to 9am when I went to 8pm because that’s a short recovery, but with heat indices approaching 105 today and a heat advisory until midnight, I knew I wouldn’t go in tonight if I wanted. Working out in the morning also gives me extra rest to hit up the 4:15 and then open gym tomorrow before I head out-of-town for the weekend.

Warm-up

  • 100 Jumping Jacks
  • 100 Butt Kicks
  • 5 rounds
    • 1m Plank
    • 1m Bottom Squat Hold

I made it through each of the 5 plank minutes without breaking down by concentrating on a tight core and ass as well as consistent deep breathing. In the bottom squat holds I’m really fighting for better position of the back and keeping my chest up. These holds were really needed after the last few days of squat movements.

WOD

  • 21-15-9 Floor Wipers (45# DBs)
  • 12-9-6 Man Makers (45# DBs)
  • 400m Run

This was the first time doing floor wipers and I really liked them. Great core work due to the combination of holding up the weights and moving the legs as one unit without having them touch the ground. I broke the rounds down to 12+9, 9+6, and 9. Man Makers are absolutely brutal but I felt better here than I did when we did 50 of them for time. Having some wrist sweat bands really helps to keep my hands from getting soaked with sweat. I really tried to push it on the last 400m and finished in 23:31.

Time to chill in the AC for the rest of the day while I work.

Steppin’ up to 45s

I didn’t think yesterday’s WOD was that hard, but I was definitely feeling it today in my legs. My shins were a bit sore for the first time I can remember. I’m guessing that’s from 169 box jumps!

Woke up and did my 3 sets of max rep push-ups, which are increasing daily.

Warm-up

10:00 AMRAP

  • 250m Run
  • 20 Burpees

I finished 4 rounds with 30 seconds left, so there was no point in heading out for another run.

WOD

50 Man Makers (45# DBs)

What a dandy! I need to get stronger so I went for it with the 45s. Took me 27:30 to finish. I was sweating so much it was hard to hold on to the DBs. When combined with chalk it was almost like a paste on the handles. Not that my time would have improved much. Just saying it sucked. In these workouts I try not to pay attention to the clock because I know I’m pushing myself for weight and getting stronger is my goal. My endurance and cardio are pretty good and they get worked enough in all of the metcon WODs.

Finisher

7 rounds

  • 10s Suicides
  • 10s Rest

At the end of class a few people were talking about jump ropes, so I grabbed my brand new Again Faster Revolution Rope from the vehicle to try it for the first time. Let me tell you… it’s as good as advertised. My DUs seemed effortless in a couple of quick attempts I made. The rope spins so much nicer than the cheaper speed ropes.

When I got home, I rested for a bit and then did day 2 of the Armstrong Pull-up Program, which is now my 2nd week.

Garage WOD

My buddy Mo came up for a couple of days to visit and wanted to try some CrossFit. Today we worked out in my garage with the limited equipment I have.

Warm-up

Tabata Mash-up

  • High Knees
  • Plyo Lunges
  • Butt Kicks
  • Mountain Climbers

If you aren’t used to the intensity, this can be a tough 16 minutes, but he hung in there. Plyo lunges were fun in a Tabata.

WOD

4 Rounds

  • 1m Man Makers
  • 1m Air Squats
  • 1m KBS (Russian)
  • 2m Rest

We alternated who started with Man Makers and who started with KBS, but always kept Air Squats in the middle. Doing Man Makers first and KBS as the 3rd exercise was definitely easier. We counted total reps for each round, so this was like 4 mini-WODs in one. I got 82, 81, 68, and 73 reps in my rounds. I had 4 Man Makers for each of the first three rounds, but only managed 2 in the last one, due to time lost in transition. We used my 50# KB for the swings and went with 45# DBs for the Man Makers. That’s a nice jump for me and was challenging.

Finisher

10 Rounds

  • Sprint Driveway (down and back)
  • 20 Russian Twists

I used a 25# DB for the Russian Twists and Mo actually did leg lifts instead because of a lower back issue. Time to complete that was 6:24.