Tag: row

First Competitors WOD at CrossFit Full Strength

Got up bright and early to head in for the 8am competitors WOD. Everyone who goes tries to Rx as much as possible and the quality of the athletes pushes everyone to train harder. Wasn’t sure what to expect, especially since the WOD wasn’t posted ahead of time.

Warm-up

  • 500m Row
  • 5 Deadlifts (225#)
  • 4 Deadlifts (315#)

WOD

This is event #6 from the 2012 Regionals

  • 3 Rounds
    • 7 Deadlifts (345#/225#)
    • 7 MU
  • 3 Rounds
    • 21 Wall Balls (10′, 20#/14# MB)
    • 21 T2B
  • 100′ Farmer’s Carry (100#/70# x2)
  • 28 Burpee Over the Box Jumps (24″/20″)
  • 100′ Farmer’s Carry (100#/70# x2)
  • 3 MU

2012-regional-events

WOW! As Chayet was writing the WOD on the board we all were getting scared. Yes, that’s all one workout. No rest times in there.

I decided to only use 315# for the deadlifts and did jumping bar muscle-ups, but went Rx on everything else. We used loaded up barbells for the farmer’s carry, which was quite the challenge because you had to find a good balance point in each bar.

I got pretty light-headed in the 2nd and 3rd rounds of the deadlifts, so I’m glad I didn’t go the extra 30#. My low back was tight as soon as the WOD was over. Even doing the jumping bar muscle-ups wasn’t easy, but got through them. I broke the wall balls down into 11-10 each round and the T2B went 11-5-5, 11-5-5, 8-5-3-2-2-1 I think. Hips were kind of shot for that last round. The farmer’s carry was a lot easier than I expected as far as picking up the weight and carrying it, but the balance made it a challenge. Suffered through the burpee box jumps slow and steady without stopping. Forgot about the 3 more reps at the end, but rushed over and knocked them out on the bar. Finished in 21:29. Compare that to Rich’s top time of 12:22, which was obviously Rx.

Hiking

In the afternoon I went out for a hike and did 4.71 miles in 1:40:49.

All Cardio, All WOD

Last night I went for a nice 3+ mile walk to recover from Tuesday’s brutality. Went in at noon today.

Warm-up

  • 3m Jump Rope
  • 2m Plank
  • 2 Rounds
    • 12 Ring Pulldowns
    • 12 Ring Bicep Curls
    • 12 Bent Ys
    • 12 Bent Ts
    • 12 Single Leg Reach (each leg)
    • 1-2m Rest

Haven’t done a plank that long in quite some time, but was able to hold it without too much trouble. Nice burn in this stuff. I used 10# DBs for the Ys, Ts, and Reaches.

WOD

3 Rounds

  • 400m Run
  • 500m Row
  • 100 DU

Kind of what I needed to ease back in. Straight up GO type of WOD. I tried to keep everything right around 2 minutes and finished in 19:19. Last round of DUs kind of sucked and were hard to get going. Felt good overall though.

One From the Main Site

Long day recovering from a Survival Fitness party last night. I knew I wanted to at the very least get in some rowing. Saw the WOD on crossfit.com and it looked like fun, so I figured I’d give it a try.

Warm-up

  • 1000m Row
  • 3 Rounds:
    • 10 PVC Pass-thrus
    • 10 PVC OHS
    • 10 Supermans

WOD

20130101-203049.jpg5 Rounds

  • 10 T2B
  • 10 Power Snatch (75#)
  • 12 Wall Balls (20#, 8.5′ target)

The ceiling in my garage is 9 feet and 2 inches tall, so I added 2 extra reps to make up for the difference of not being able to hit a 10 foot target. This WOD was much worse than I expected. Maybe it was the hangover, I don’t know. I was taking a lot of rest time and had to break up the T2B and snatches. The wall balls weren’t exactly easy after yesterdays massive amount of air squats. My time was 12:12.

Finisher

20:00 Row
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What’s a Rest Day?

Feeling ok today, but after 4 solid days in a row it’s a good idea to take a break from any high intensity. Went in at 6pm for Olympic lifting class.

5×2 Snatch Balance

Worked up in weight, but these didn’t feel very good. My shoulders were not feeling stable at all.

10×1 Snatch

Worked up, down, and back up in weight. Felt better than the snatch balance, but not all that great. I’m not sure what was going on, but I couldn’t even convince myself to drop under 145# today.

5×2 Snatch High Pull

These felt the best out of everything. I think I worked up to 185#.

Came home and while waiting for Kevin to come over, I jumped on the rower at a nice easy pace. In 21 minutes I went over 4,300 meters, which is about a 2:25/500m pace. Call it a recovery row I guess.

Instead of doing a typical 5 sets of X number of reps, I wanted to try something different today. So I strapped on the weight vest, which adds 20# to my frame, and did 5 sets of max reps for each pull-ups and ring dips. My weighted pull-ups kind of sucked and I only got 5-5-4-4-4. Although I usually start around 10# and work up, so maybe not all that bad. For the weighted ring dips I got 10-9-8-7-7.

First time using the new pull-up bar and it felt solid. After doing dips on the rings with weight, I think I’m going to have to do my ring suspension system over again because they are too far apart. I guess that will be a project for next year when I come back from Arizona.

Four 500s

More work on the engine.

4 Rounds

  • 500m Row
  • 2m Rest

Went out hot and couldn’t hold up that pace. Last 3 intervals were consistent though.

20121211-165654.jpg

I found out there is a setting for an undefined rest period, which is what I should have used yesterday instead of a 0:00 rest period. That explains the lame logging it did last night.

Upgrading the Engine

Now that my strength has improved a lot since the summer, I need to get my cardio back and lose some weight. I’ve been eating everything imaginable, putting on 15-20 pounds and increasing my body fat 4 or 5% in the process. Happy with the added muscle, but not the fat. Starting yesterday I’m back trying to eat healthy.

Decided to get in a good cardio burn, with the aim being a 10 minute WOD.

10 Rounds

  • 150m Row
  • 5 Burpees

I didn’t strap my feet in on the rower, so probably lost a bit of power there, but I didn’t want to have to get in and out for each round. I finished in 10:05. It’s nice when things work out as planned. I could have paced myself better, but I wanted to go hard the entire time, knowing I would fade away each round. Need to get those lungs back and it’s not going to happen by taking it easy. I almost pulled the plug after round 5 because I was dying. I told myself you don’t improve by quitting.

I set the rower to do 150m intervals, but the splits are a little confusing because it counted the previous interval’s rest time (or in my case, transition + time to do 5 burpees) as part of each interval. This makes the 500m pace and strokes/minute completely useless to look at. Maybe I set it to do the intervals wrong, who knows.

10x150m-row-5-burpees

Yes, it’s a cut and paste job, because the screen isn’t big enough to display all 10 intervals at once.

OLY and Solo Garage

My lower back is a bit sore from the RDLs yesterday so maybe since we were doing them fast I wasn’t doing them quite right. This is the first Tuesday in a long time where my legs aren’t killing me in some way from squat Monday.

Went to the OLY class at 6pm and worked on snatches for the entire hour by doing a full snatch and then a hang snatch. Hang snatches are so much harder, but really force you to be explosive. I worked up to 145# and couldn’t get the hang snatch, so dropped back down to 95 and worked back up again. Didn’t even attempt the hang snatch at 145# the second time around, but did bump up to 155# and tried a couple of full snatches. I’ve hit a 155# power snatch in competition, but never really tried to drop under one in the snatch. Missed both tries, but was pretty close on the second one. Not too disappointed though especially after doing an hour of snatches already.

I got home and did a WOD in the garage because I didn’t want to do a full hour-long class.

5 Rounds

  • 2m Work
    • 200m Row
    • 5 HSPU
    • MAX Hang Power Cleans (135#)
  • 2m Rest

20121204-202010.jpg

That was a fun one. Kept up a fast pace on the rows with consistent times through every round. Got all of the handstand push-ups, but struggled with #5 in the fourth round because I stopped when my head hit the ground for some reason and then it was a little tough to get going. I got done with the HSPU right around 1 minute each time, so once I setup on the bar had 50 or 55 seconds for the cleans. The last few reps of each round were a real struggle.

I really like coming up with new combinations and structures for WODs. Keeps things interesting and fun.

Working on Upper Body Strength

My legs needed a day off today. Did 20 minutes on the rower at a nice pace and went 4,395m. At each of my 5 minute splits I went faster and faster. Felt good.

Then went over to Kevin’s tonight for some strength work.

Shoulder Press

  • 10 @ 65#
  • 5 @ 95#
  • 5 @ 105#
  • 5 @ 115#
  • 5 @ 135#
  • 5 @ 140#

Both of the last two sets were higher than the 130# I did a few weeks ago. The reps at 140# were kind of ugly with some upper back in there to help out.

Weighted Chin-ups

  • 3 @ 10#
  • 3 @ 15#
  • 3 @ 20#
  • 3 @ 25#
  • 3 @ 35#

These were so much easier than when I did 5×5 a couple of weeks ago and had to struggle for 15# on the last set. Quite a jump this time around.

Weighted Dips

  • 1 @ 25#
  • 1 @ 35#
  • 1 @ 45#
  • 1 @ 50#
  • 1 @ 60#
  • 1 @ 70#

Jumping up into support and then the negative portion of the dip are the hardest part. Pushing out of the bottom felt just fine and none were too difficult.

Weighted Push-ups

  • 8 @ 45#
  • 8 @ 55#
  • 8 @ 60#
  • 8 @ 70#

First set was easy, but not so easy after that. Also knocked out a set of 10 strict pull-ups, which is still my unbroken PR from this summer, so felt good to be able to do that many after so much work. Then did 4 strict chest to bar pull-ups on this fat bar thing where your hands are in close with the palms facing each other.