Tag: OHS

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.

Closing in on 100

Went in to open gym tonight.

WOD

30 Rounds

  • Power Snatch (95#)
  • 2 OHS (95#)

This was tough, but not in the way I expected. The OHS added up and really worked my legs and hips. I finished in 8:26.

Strength

Find 1RM Bench Press

Did 10 reps at 95# and 3 @ 135#. Then went 185#, 205#, 225#, and failed at 245#. Maybe could have got 240# if I had tried it.

Skills

Worked some on butterfly pull-ups and started to get the feel for them. I was getting a few in a row, but then I’d still bottom out on kill my shoulders. Getting better though.

Did a bunch of DUs and knocked out 5 streaks over 50! Last set of the day was 85, a new PR. So close to the century mark!

“Grace” PR

Feeling so much better today. Hit up the 11am.

Warm-up

4 Rounds

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

Midline

21-15-9

  • One-arm OHS (35# KB)
  • V-ups

The one-arm OHS is such an awkward movement. Using a KB did feel better balanced than when I had used a DB before.

WOD

15:00 AMRAP

  • “Grace” – 30 Clean & Jerks (125#)
  • “Cindy” with the remaining time
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats

I finished “Grace” in 4:16, which is a 54 second PR since doing it in July. Even with the much faster time it felt much easier. I did the first 7 reps unbroken then did one rep at a time dropping the bar after each rep. Didn’t take any rest time other than setting up for the next rep. With the remaining time I did 9 full rounds of “Cindy” plus 2 more pull-ups. Good workout!

Finisher

  • 50 Russian KBS (71# KB)
  • 400m Farmer’s Carry (40# DBs)

I did the swings unbroken, which isn’t that tough for Russian KBS. My arms wanted to fall off and my grip was really failing in the farmer’s carry, but I held on to those DBs the entire time. Distance was probably 50m more actually because I had to carry them outside and then back in.

Coming off a Cold

I started coming down with something on Wednesday night and yesterday was spent mostly in the napping position. Felt better and better today as the hours passed. Still somewhat tired, but went in to the 4:15pm and then stayed after a bit during open gym.

Warm-up

  • 30-20-10 Air Squats
  • 15-20-5 Burpees

WOD

  • 400m Run
  • 20 Turkish Get-ups (35# KB)
  • 40 Plyo Lunges
  • 400m Run
  • 14 Turkish Get-ups (35# KB)
  • 30 Plyo Lunges
  • 400m Run
  • 10 Turkish Get-ups (35# KB)
  • 20 Plyo Lunges
  • 400m Run
  • 6 Turkish Get-ups (35# KB)
  • 10 Plyo Lunges

My running was pretty terrible today due to being a little rundown, but I can fly through the Turkish get-ups so I made up some time there. Finished in 18:35.

Finisher

5 Sets

  • 10 Ring Dips
  • 2m Rest

Did each round unbroken.

Open Gym

6:00 EMOTM

  • 3 OHS (75#)
  • 20 DUs

I was going to go for 10 minutes but could feel myself getting tired and didn’t want to overdo it with this cold. I also did a few bar muscle-ups, which is pretty good after all of those dips. I don’t think I’ve ever done more than 1 in a day before, but I always try to do them after a WOD.