Tag: Mountain Climber

An Easy-ish Deck

I made it to the 10am class which gives me enough time to pack and get ready for my trip. Flight leaves at 1:30.

Warm-up

4 rounds

  • 15s Jumping Jacks
  • 15s High Knees
  • 15s Air Squats
  • 15s Mountain Climbers

WOD

Deck of Cards

Suits:

  • ♣ – Russian KBS (53# KB)
  • ♠ – 1m Plank
  • ♦ – Air Squats
  • ♥ – Burpees

Ranks:

  • 10, Jack, Queen, King, Ace – 10 reps
  • 2 through 9 – Face value in reps
  • Joker – 150m Run

I finished in 32:36. Planks really sucked because they brought down the intensity and at one point I had 6 of 9 cards come up a spade. Usually deck of cards is pretty brutal but today it wasn’t bad with the selected movements and the fact that the highest rep count was 10.

Finisher

Prowler Sprints – 25m High Push followed by 25m Low Push

Casey A. and I did some prowler sprints at the end of class. The first sprint we had 135# loaded on the heavy prowler and it was pretty easy, so we added another 45# plate for 180# of load and did 5 more down and backs. My legs are getting stronger because the heavy pushes are getting a lot easier.

Labor Day

I’m a little tired today, but it was nice to sleep in my own bed last night. Still coming off the high from the Level I Course.

Warm-up

5 rounds

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

WOD

“Erin”
5 rounds

  • 15 DB Split Cleans (35#)
  • 21 Pull-ups

The last time I did this I used 40#, which is Rx. Decided to step it down a bit today and try to keep intensity higher. I finished in 16:10, compared to 21:13 with the 40s. I could have got by with the 40s and probably broke 20 minutes today with them.

Finisher

50-40-30-20-10

  • AbMat Sit-ups
  • Lying Leg Raises
  • Plank (seconds)

This was killer. I finished in between 19 and 20 minutes.

Strength

Matt was going for his 1RM, so I worked in with him on some sets.

Deadlift

  • 5 @ 225#
  • 5 @ 265#
  • 3 @ 315#
  • 3 @ 315#
  • 10 @ 225#

In that second set at 315 I felt it a bit in my back so shut it down and did the fallback set.

A Partner Ladder

Today I got to make up the WOD for Survival Fitness since Matt and Cora are out-of-town camping. I taught the 11am and then worked out with the noon class.

Warm-up

5 rounds

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

Nice easy warm-up to get the blood flowing.

WOD

Partner Ladder

  • 10->15 Burpees
  • 5->10 Ring Dips
  • 10->15 Wall Balls
  • 5->10 T2B
  • 500m Sandbag Run

* One partner working at a time for the reps. For example, partner A does 10 burpees, partner B does 10 burpees, partner A does 11, partner B does 11, and keep going until both have done the round of 15 reps.

Since we had an odd number of people in class, I teamed up with Marisol and Brian for a team of 3. Brian and I worked at the same time as partner A and Marisol was our partner B. It’s gotta be tough teaming up with two guys and getting shorter rest periods, but Marisol did awesome.

I did Rx ring dips through the round of 7. Then in round 8 I think I did 4 Rx and 4 with a purple band. In the round of 9 I maybe got 3 Rx and then in the round of 10 it was all with the band. I was really hitting a good rhythm with the T2B today and only had to break up the last 2 rounds so I didn’t rip my hands. When I finished the run, the clock read 29:40. I was a bit ahead of Brian and Marisol, so I’m not sure what our official team time would have been. I’m really happy with how this WOD turned out. I was planning for the top teams to be around 30 minutes which was pretty close.

Finisher

3 rounds

  • 1m Plank
  • 1m Russian Twists (35# KB)
  • 1m Table Top (30s each side)
  • 1m Rest

Not going to lie, this sucked after the WOD. Even the planks were hard to get through.

Weighted Chins

Feeling good. I think I like this 3 days on 1 day off schedule I’m trying to stick to. Walked 18 holes of golf this morning and went to the 7pm class.

Warm-up

4 rounds

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

Strength

Weighted Chin-ups with 90 seconds of rest between sets

  • 8 @ 8#
  • 8 @ 10#
  • 6 @ 12#
  • 5 @ 15#
  • 4 @ 15#

I’m not entirely sure about the rep counts for the 10# and 12#, but I think they are right. Man, when you hit that wall, there is no way you’re doing another rep.

WOD

15-14-13…3-2-1

  • Burpees
  • Russian KBS (53#)

This is all about pacing yourself so you can keep going without resting. I finished in 11:42. Should have went heavier but I’m still taking things easy for my low back. I didn’t miss out on any intensity that’s for sure. That was 120 reps of each movement.

Finisher

Death by AbMat Sit-ups (by 2s)

Just like every other “death by” it doesn’t seem bad starting out, because it isn’t, but it sure does get tough. I managed to complete the round of 26 with about 2 seconds left in the minute and then got 25 out of 28 in the next minute. That’s a total of 207 sit-ups.

Turning the Tables

It was great to rest up yesterday. I did walk 18 holes of golf in the morning. Back to it for the 9am class this morning. My back is feeling better after a few days of the standing desk and the massage on Tuesday. I have another massage and adjustment this afternoon.

Warm-up

4 rounds

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

Midline

We partnered up to do 200 AbMat sit-ups. One person held a plank and the other knocked out reps. I was doing sets of 30 on my turns so got 120 sit-ups.

WOD

3 rounds

  • 1m Push Presses (30# DBs)
  • 1m Wall Balls (20# MB, 10′ target)
  • 1m Jingle Jangles
  • 1m Burpees
  • 1m SDLHP (53# KB)
  • 1m Rest

Push presses and SDLHP were I got most of my reps each round. My rounds were 122, 107, and 104 for a 333 total. Fight Gone Bad style WODs are always ass kickers because it’s like 3 rounds of 5 mini AMRAPs.

Finisher

Prowler Suicides

After class, I stuck around to help out with a group of high school varsity soccer guys. We put them through the same workout. It was a lot of fun and nice to put someone else through the pain for a change. Makes me look forward to getting my CrossFit Level 1 Certification even more now.

Kettlebells and Prowlers

Still a bit sore in my legs from death by wall balls, but I think working out yesterday really helped to speed up the recovery process. I got up and went in for the 9am class today since I have an adjustment and massage at the chiropractor later today.

Warm-up

We partnered up and switch back and forth between some KB work and ab stuff.

When doing ab work we rotated between the following movements and kept going until our partner was finished with their KB reps.

  • AbMat Sit-ups
  • Mountain Climbers
  • Plank

While working with the KB, we did 20 reps of a movement before switching with our partner.

  • Russian KBS
  • Power KBS
  • KBS
  • Right arm Russian KBS
  • Left arm Russian KBS
  • Right arm KB Snatch
  • Left arm KB Snatch

Then on our own we did 10 Quarter Get-ups on each side and a couple of Turkish Get-ups an each side to warm-up. I used a 35# KB for all of this.

WOD

50 Turkish Get-ups (30# KB)

The Rx for men was 35# and Matt made it sound pretty tough, so I went down to the 30#. Doing 5 per side at a time I was able to keep a good flow and knock out the WOD in 8:22. I should have went with a 33# or 35# KB.

Finisher

We formed two lines and started doing prowler work, going from line to the other. Each prowler was loaded with a couple of 45# plates, but since I was the only guy in class today, I got to load on extra. I’m not sure how many rounds I got it, but it was probably 5 or more.

  • Prowler Suicide (140# load) – 10 yard high push and low push back, 20 yard high push and low push back
  • Prowler Walk and Sprint (135# load) – Walk with high hand position for 25 yards, low position sprint back

I don’t know why, bit I like the prowler work. A lot of people get physically sick (or close to it) from the prowler. Really good work for the legs.

Push (Press) It Real Good

I was planning to hit up the 8pm tonight, but decided to go to the 7pm in case I felt like staying after for a bit and doing some extra work, which we can do during the 8pm. Shoulders are sore from yesterday.

Warm-up

4 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Squat Jumps

Strength

Find a 2 rep max for Push Press

Started off at 5 reps of the 45# bar. Then did 2 reps at each of 85#, 105#, 125#, 145#, 165#, and 175#. The last time I tried a max push press was at the end of March when I got 145#. That’s a 30# PR with 2 reps.

WOD

10:00

  • Odd minutes: 7 Power Cleans (100#)
  • Even minutes: 7 Front Squats (100#)

Take 1 minute off to add weight

10:00

  • Odd minutes: 5 Power Cleans (120#)
  • Even minutes: 5 Front Squats (120#)

Take 1 minute off to add weight

10:00

  • Odd minutes: 3 Power Cleans (140#)
  • Even minutes: 3 Front Squats (140#)

After a couple of reps into that first minute of power cleans I didn’t think I could keep going. My back was really feeling it. I realized I was pulling too much too early with my back, so I slowed down the deadlift portion of the clean and then exploded with the weight once I got above my knees. It really helped a lot and I didn’t feel a problem with my back until after the we were done.

We ended up doing 5 more power cleans with each weight that what you would see here because we didn’t have racks, so everything was off the floor. I really liked this one. It was over 30 minutes, but there was less than 30s of work during each minute. Just enough time to recover before starting on the reps of the next movement.

I’m heading off to San Francisco early tomorrow morning and won’t be back until late on Monday night. Hopefully I’ll find some time to workout at the hotel.

Be a Warrior

Got to sleep late last night, but feeling pretty good today, other than my lower back of course.

Warm-up

  • 400m Run
  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 4 rounds
    • 15s Jumping Jacks
    • 15s Air Squats
    • 15s Mountain Climbers
    • 15s Jump Squats
  • 4 rounds
    • 15s Plank
    • 15s Supermans
    • 15s Side Plank L
    • 15s Side Plank R

Long warm-up, but just what my body needed.

WOD

Cool partner WODs today. I was paired up with Laura. You keep alternating each part of the workout, so while one person is running, the other is doing the movement for reps inside.

10:00 AMRAP

  • 150m Run
  • Over the Box Jumps (24″)

We got 198 reps total. Great WOD that keeps up the intensity the entire 10 minutes. There is no place to rest here until you’re done.

We rested for 5 minutes before moving on to the second part.

10:00 AMRAP

  • 150m MB Run
  • Alternating one-arm DB Snatches (40#)

We got 175 reps in this one. MB runs are never easy. Another 10 minutes where there is no place to rest because snatches are such a full body move.

Now I’m off to run the Warrior Dash at 4:30 this afternoon. It’s only 3.25 miles and from what I’ve heard there is a lot of waiting at the obstacles, so I don’t expect it to be too hard on the body. I’ll use it as a recovery from this morning’s WOD. Then tomorrow I’m heading out-of-town for the weekend to golf with my Dad and a couple of buddies. Looking forward to the rest days.

Hold that Finish

Other than my lower back I’m feeling good. Went to the 5:30pm class today and with all the rain we got last night it was really humid out.

Warm-up

5 rounds

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

WOD

20-19-18…3-2-1

  • Burpees
  • Russian KBS (53#)

Wow, this one will kill you. I did all of my reps unbroken for both movements and only rested during transitions. I think we had 16 people in class so it was a scramble for KBs. I ended up with a 53#, which was just fine by me. It allowed me to keep a high intensity and maximize my power output. I finished in 25:51 with an ocean of sweat under me.

Finisher

5 rounds

  • 30s Bottom Squat Hold
  • 30s Handstand
  • 30s Plank

This looks rather easy, but it definitely was not, especially being so sweaty. When I went up for my 3rd handstand, the mat started to go flying and I nearly ended up on my head. My arms were even shaving in the 3rd round of plank. Great way to finish of the workout.

One Card at a Time

Still a little sore today, but I’m finally on the tail end of it. Well, except for my lower back that is. I walked 18 holes of golf this morning and then headed in at 7pm tonight so I could stay after for the 8pm open gym time.

Warm-up

750m Run

WOD


Deck of Cards

Reps

  • 2-10 = Face value
  • Jack = 11
  • Queen = 12
  • King = 13
  • Ace = 14

Movements

  • Joker = Run 500m
  • Hearts = Burpees
  • Diamonds = 4 Mountain Climbers
  • Spades = Thrusters (60#)
  • Clubs = Ring Rows

I haven’t done a deck of cards in a really long time. We were allowed to substitute any movements out for something we are weak at or needed to work on. Originally clubs were one-arm snatches, which I like, but figured they are not a good idea with my back. So I put in the ring rows. I thought I was using 75# for the thrusters but after we got going I realized I had the women’s bar. Oh well, 50# was plenty with that many thrusters.

There was a 40:00 time limit. When time ran out I had just started on my first burpee of the King and then had 5 more cards to go.

Strength

  • Back Squats
  • 5 HSPU
  • Rest 2-3m

For the back squats I did:

  • 5x 135#
  • 3x 185#
  • 2x 205#
  • 1x 225#
  • 1x 235#

I was hoping to set a PR today, but when I did that rep at 235# I could really feel it in my back as I came out of the bottom. I had to shut it down after that. I was pretty fatigued from all of the Thrusters in the WOD too I guess. HSPU felt really good and I was able to do each set of 5 unbroken without resorting to using any AbMats.