Tag: Plate Raise

Schedule Change

I was planning to go to the 8am open gym and then to play some beach volleyball, but they changed the schedule starting this weekend. So I went to the 9am barbell class and then stayed for CrossFit right after.

Warm-up

  • Straight-arm Plank
  • 5 Push-ups
  • Arm Circles
  • Shoulder opener up against wall
  • 10 BTN Shoulder Press (45#)
  • 10 Push Press (45#)
  • 5 Shoulder Press (45#)
  • 5 Explosive Push Press (45#)

Push Press

  • 3×95#
  • 3×135#
  • 2x3x165#
  • 2x3x175#
  • 3×185#
  • 2×200#
  • 2×215#
  • 1×225#
  • 1×230#
  • 1×240# (PR)

BOOM! Another PR this week. Happy ThanksGAINing!

Snatch High Pulls

  • 3×95#
  • 3×135#
  • 3×155#
  • 3×175#
  • 3×195#
  • 3×215#

Hadn’t done those in forever.

Then right into the 10am class.

Warm-up

  • Jog
  • Dynamic Warm-up (Zombie Kicks, High Knees, Butt Kicks, Side Shuffle, Carioca
  • Partner Shuttle Sprints
  • Jog
  • Stretch
Partner shuttle sprints to light poles.
Partner shuttle sprints to light poles.

We split up into teams of 3.

5:00 AMRAP
1-2-3-4…

  • Deadlifts (143#)
  • HSPU

First person did the round of 1s, then the next person did the round of 2s, and so on. You could start a movement when the person in front of you finished their reps. Deadlifts had to all be unbroken. Pretty easy deadlifts for me. I went 3rd so did the rounds of 3-6-9-12. The girl behind me got through 13+5 and the other guy was on his 14 deadlifts.

7:00 AMRAP
Relay style, so one person does an entire round before the next person goes.

  • 7 T2B
  • 6 Thrusters (45#)
  • 5 Plate Snatches (45#)

I went first and finished 3 rounds. The guy behind me got through the toes to bar and deadlifts before time ran out. Pretty easy for me. I actually think I would have finished more rounds doing it all alone.

Destroyed

I didn’t get a chance to post this yesterday because the Internet wasn’t working at all in the place I’m staying…

My hamstrings and inner thighs are really feeling those 100 back squats.. Went in for the 9am.

Warm-up

  • 400m Run
  • 50 feet of Burpee Broad Jumps
  • 2 Rounds with 1 minute rest between
    • 10 Straight plate raises
    • 10 45 degree plate raises
    • 10 Bent plate raises (palms down)
    • 10 Bent 45 degree plate raises
    • 10 Bent plate raises and curl (palms up)
  • 3×3 Turkish Get-ups (35# KB, each side)

I used 5# plates for all of the raises, which doesn’t sound like much, but gives a great burn.

Strength

4 Rounds

  • 3 Dead Hang Pull-ups
  • 5 C2B Pull-ups
  • 7 Kipping Pull-ups
  • 2m Rest

The goal was not to come off the bar when doing it Rx, which I was able to do for the first two rounds. Then in the 3rd round I had to drop after the C2B pull-ups, and had to drop a few times in the last round. I was fried and it’s not worth a hand rip.

WOD

  • 10->1 HSPUs
  • 10->1 Ring Dips
  • 30 DUs

I kipped all of the HSPUs and had to split the sets up a lot, but never had to use an AbMat for depth assistance. All ring dips were kipping and broken up as well. Lot’s of breaks on both the HSPU and ring dips because my arms are weak and I didn’t want to hit the point of failure! Rx was unbroken for the DUs, but that would have taken me forever. I did get 30 unbroken in 2 of the rounds I believe, but other than that I just did 30 total each round. My time was 24:24.

Gayle, the owner and trainer who has qualified for Regionals the last two years, worked out next to me and crushed the WOD in 13 or 14 minutes, easily doing her DUs unbroken and only breaking up a few of the other sets. It just goes to show how much better someone elite is!

I felt terrible after the class. This had to be the toughest upper body CrossFit class I’ve completed. I was absolutely destroyed and didn’t feel well as soon as I got done with the workout. I’ve had times where I felt bad for an hour or two, but not the entire day. I wish I was exaggerating, but I felt so bad I was in bed all day and took a sick day from work. I was a little concerned I actually had Rhabdo, but I seem ok today.