Tag: Side Plank

What a Bear!

Kind of tired this morning, but went to 9am to get it done.

Warm-up

4 Rounds

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

4 Rounds

  • 15s Plank
  • 15s Supermans
  • 15s Right Side Plank
  • 15s Left Side Plank

Strength

Find 1RM Front Squat

After hitting my previous 1 rep max (235#) for 3 reps last week, I was looking for a nice PR today. Warmed up with 6 reps at 135# and then went 185#, 215#, 235#, 245#, and 255# for a 20# PR. It was pretty easy too.

WOD

10-9-8-7-6-5-4-3-2-1

  • Modified Bear Complex (Clean Thruster + Back Squat Thruster)
  • 2x DU

I went Rx with 115# and finished just under the time limit with 25:45. Pretty happy with that because a long barbell complex in far from my strength and I held my own. I’ll be feeling that one in my legs for a few days.

Recovering

I wasn’t going to go in today, but Matt posted the workout on Facebook and it wasn’t a super intense WOD, so I went in at noon. Really helped to loosen me up a bit after yesterday’s competition. Helps to recover from the hangover of last night’s Halloween party as well.

Warm-up

  • 100 Butt Kicks
  • 100 High Knees
  • 100 Jumping Jacks
  • 100 Arm Circles (50 forward, 50 backward)
  • 30s Bottom Squat Hold
  • 30s Side Plank (each side)
  • 30s Zombie Kicks
  • 30s Lateral Hops (15s each side)

Strength WOD

3 Rounds

  • 1-2-3-4-5
    • Strict Pull-ups
    • Broad Jumps for max distance
  • 100m Farmer’s Carry

We didn’t time this because the goal was for good quality reps. I concentrated on the hollow body position and active shoulders on all of my pull-ups. Did them all strict too, which is 45 in total. The broad jumps were slow and one at a time, but a sneaky form of cardio because it’s such an explosive movement. I wont over 8 feet on every one of the jumps. For the farmer’s carry I used a 39# and 40# KB is round 1, then a 62# and 71# KB in the 2nd and 3rd rounds, switching hands at 50m each time.

WOD

  • 6 x 150m Sprint

You may rest between each sprint, but only in the plank position. As soon as you can no longer hold a plank, start running…

I liked the plank as rest here. Really tried to max out my plank each round and give my lungs as much rest as possible so that I could run hard on each sprint. It was tough getting the legs going at the start of each sprint due to all of the broad jumps taking a toll on the hips.

Finisher

Mobility WOD

I did some couch stretches on the wall and then tried a shoulder capsule movement to help with my overhead position. You lay on the ground with a band attached to something out from the top of your heard. The band then goes under your arm pit and you hold a KB straight up while fighting for a good position. It doesn’t look or sound that tough, but it really works your shoulder.

Match PR Snatch

Olympic lifting class at 6pm and then regular at 7pm. We worked up to heavy snatches and I got up to 145#, matching the PR I set on Sunday. Nailed it on the first try though, compared to 4 attempts, just 2 days ago. Went for 155# but didn’t have the confidence in it and bailed on the pull. Did some clean and jerk work as well and stopped at 185#, doing a few singles there. I’m really enjoying the drilling and can feel a difference already in my technique.

Warm-up

Tabata Mash-up

  • Side Plank
  • Mountain Climbers

Strength

5×5 Weighted Pull-ups

Today was the best I’ve ever done at these. Maybe because it’s been a few weeks and my pull-ups have felt really good lately. I used a 8# DB, 10# DB, 12# DB, 15# DB, and 20# KB without missing any reps. I don’t think I’ve gotten through all 5 reps on the last set using a 15# DB for the last two sets before, so getting all 5 at 20# was a big improvement.

WOD

  • 10-9-8-7-6-5-4-3-2-1
    • SDLHP (55# KB)
    • KBS (55# KB)
  • 2m Rest
  • 50 Ring Rows with 10 Star Jumps EMOTM

I finished the first part at 4:20, pretty much going unbroken except for some transition breaks as I adjusted my stance. The ring rows killed me as usual. I suck at them and resorted to pretty shitty technique to get them done. My total time including the rest period was 10:24, but I was 2# above Rx since all of the 53# KBs were in use.

Finisher

100 Quarter Get-ups (35# KB)

I switched sides doing 10 at a time. I think it took about 6 minutes.

Dear Cindy, I’m Moving On

It was good taking a day off yesterday. I’m feeling refreshed, yet a little tired. My leg is pretty nasty looking and by the amount of pulling I feel on the skin when I move, I think it’s going to take a long time to fully heal. The side of my head still hurts too. Going off the Vicodin today though. Went in to the 11am class.

Warm-up

5 Rounds

  • 1m V-ups
  • 1m Russian Twists (30# KB)
  • 1m Side Plank (30s each side)
  • 1m Leg Lifts
  • 1m Bicycles

It’s been awhile since we did one of these 17 minute ab routines.

WOD

We had the choice between 4 different workouts today. There were only 3 of us in class and we all picked the same one.

“Cindy”
20:00 AMRAP

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

If you know my story, you’re aware that “Cindy” and I have a bit of a history. I got my revenge on Cindy about 4 months ago when we did it with chest to deck push-ups and I managed 18+11. Today we did a normal Cindy which doesn’t have the strict push-up standard and I got 20+6. I thought I remembered setting a goal of 20 rounds by the end of the year, but seems I set the bar high with 22 rounds as my goal! I think I can get there with a little more push. The push-ups were a bigger struggle today than I remember.

I think I can finally stop obsessing over “Cindy” and move on. There are plenty of WODs in the sea.

Finisher

10 Prowler Sprints (25y high, 25y low, 90# of plates on the light prowler)

These felt pretty easy.

Will probably get in some snatch work later today out in the garage with a couple of other people. The team competition 6 of us are doing next week had a WOD where everyone has to go for a max weight snatch and clean & jerk. I haven’t done heavy snatches since February so need to get an idea of what I can do.

First Time Floor Press

A little tired today. Went in for the 4:15pm class.

Warm-up

3 Rounds

  • 1m Bicycles
  • 1m Side Plank (30s each side)
  • 1m Flutter Kicks
  • 30s Rest

I don’t think I’ve even been able to hold on for a straight minute of flutter kicks, but I did it 3 times today. Core strength baby!

Strength

5×5 Floor Press

I’ve never done this before, so didn’t know what to expect. I really liked it. Warmed up with 75# and then did my working sets with 125#, 175#, 180#, 185#, 190#, and 195#. Had some left in the tank too. Happy with that though since last week I failed after 3 reps at 205# on the bench press. Today I lifted more weight overall because the jump was right up to 175# for the 2nd set.

WOD

5 Rounds

  • 1m SDLHP (53# KB)
  • 1m KBS (53# KB)
  • 1m OH Lunges (20# MB)
  • 1m Ring Dips
  • 1m Thrusters (75#)
  • 1m Rest

I scored 104, 101, and 102 for a 307 total.

Finisher

  • 120 DU

I started off with 39 in a row. Whenever I get close to my unbroken streak of 44, I think I get excited and fail. I finished in 2:08. My arms were so tired it was really hard to keep spinning the rope after that first set.

Get Work Done

My upper ass is a bit sore from the lunges and deficit deadlifts. But I’m positive I’d be a lot more sore if not for using the rumble roller. Without a doubt it’s the best $70 I’ve spent in a long time. I’ve been rolling 2-3 times a day, usually when watching a little TV. I went in for the 10am class.

Warm-up / WOD

5-10-15-20-25-30-35-40-45-50

  • Russian Twists (30# KB)
  • Leg Raises
  • Bicycles
  • 30s Side Plank

Take an optional 3 minutes of rest and head directly into the second half of the workout. I exchanged kettlebells and got right into it because it’s not like this was a cardio taxing workout. It’s mainly a day about doing work.

5-10-15-20-25-30-35-40-45-50

  • Russian KBS (53#)
  • HR Push-ups

Do work. Do Work. DO WORK!

Today was all about keepin’ on. Get those reps done. This ladder adds up to 275 reps of each movement plus those 5 minutes of side planks. I finished in 55:04. Easily the longest WOD I’ve done.

Competition WOD Test

I’d already worked out 4 days in a row, but screw it, let’s make it 5. I didn’t want to miss strength squat day at the gym since I don’t have a rack to do squats at home yet.

Before lunch I went out to the garage to test one of the competition workouts.

WOD #1

5 rounds

  • 5 Deadlifts (185#)
  • 10 Hand Release Burpees

The pull to get the first rep on each round of deadlifts was tougher than I expected and I could gain some time by repping them out faster. I did a time of 4:28 without any warm-up at all. Warmed up and pushing it, I think I can break under 4 minutes in the competition. It was good to try this out and see how it feels.

I went in to the 5:30pm class so I had a little more time to rest from yesterday’s WOD and I’m glad I did, because it was a lot of the same movements.

Warm-up

4 rounds

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

Strength

5×3 Front Squats

Coming out of last week only getting 2 out of 5 reps at 215#, my goal was to get all 3 reps at that weight this today. Counting the warm-up sets, here is what I did:

  • 8 @ 45#
  • 6 @ 115#
  • 3 @ 135#
  • 3 @ 155#
  • 3 @ 175#
  • 3 @ 195#
  • 3 @ 215#

After doing 95 front squats with 95# in the Deck of Cards WOD yesterday, I’ll take today’s effort. I don’t think I could have gotten 220# up for all 3 reps, but maybe. 215# is still my PR for the front squat, so 3 reps is more than I’ve done. I should be able to set a solid PR on my 1RM next week.

WOD

30 rounds

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

There’s something consisting of these movements called the Bear Complex, which is 7 rounds through without stopping. We did 30 rounds of the cycle instead and we were allowed to combine elements. For instance, we could do a squat clean thruster to take care of the first 3 movements and then a back squat thruster for the last two. This made it a lot easier.

Since I did most of these movements on their own yesterday, I wanted to go light today and try to fly through it. I loaded the bar with 85#. It turned out to be too easy and I finished in 6:43. So then I went up to 95# and knocked out another 10 reps. With the weight I used, I really liked these, but I probably wouldn’t say the same thing if I had gone a lot heavier.

Finisher

  • 10-9-8-7-6-5-4-3-2-1 T2B
  • 30s Side Plank (one side each round, switch sides for the next round)

I did all of the T2B unbroken, but ripped my right pinky on the middle portion of my finger. First time I’ve ever ripped anything there.

The weather is supposed to be great tomorrow so I plan to go golfing and will definitely be taking a rest day from CrossFit.

WOD at CrossFit PB and an Automattic Bootcamp

I’m trying to stay on Eastern time for the most part this week because it allows me to get up in the morning and workout before work stuff starts. I got up at 5am this morning and went to the 6am class at CrossFit PB. There was 7 of is class which I thought was surprising for so early.

Warm-up

2 rounds

  • 5 Front Squats (45#)
  • 10 V-ups
  • 20 DUs
  • Samson Stretch

We also did some PVC work and stretching before getting started.

Strength

Back Squats

  • 5 @ 45#
  • 3 @ 135#
  • 3 @ 155#
  • 3 @ 175#
  • 3 @ 195#
  • 3 @ 195#
  • 6 @ 215#

The idea here was to warm up for a few sets. Then do 2 sets at about 65% of 1RM. For the last set use 85% of 1RM and do max reps. I didn’t do any strict calculations, but I think my weight choices worked out pretty well.

Thrusters
Do a few sets of 3 to get warm for the WOD. I did 45#, 65#, and 95#.

WOD

  • 12-9-6 Thrusters (115#)
  • 24-18-12 T2B

I picked a pretty perfect weight on the thrusters and broke each round into 2 sets. Did well stringing T2B together in round 1, but my hips were shot in the 2nd and 3rd rounds so it was tough to get a kip going. At the end I was actually only doing 1 or 2 at a time. Finished in 8:02.

I rushed back to the hotel where I was putting on a Bootcamp for my coworkers at 7:30am. I skipped the warm-up, but did the rest with them.

WOD #2

8:00 AMRAP

  • 5 HR Push-ups
  • 10 Sit-ups
  • 15 Air Squats

We did this on the wet grass outside the hotel. Not the greatest of locations, but hey, this is CrossFit and we have to be ready for the unknown. I managed to get 7 rounds plus the 5 push-ups.

Finisher

2 rounds

  • 1m Plank
  • 1m Side Plank (30s each side)
  • 1m Rest

I think the Bootcamp went pretty well and ended almost exactly after 30 minutes like I had planned.

Scaled “Garrett”

I went back to the chiropractor today and he showed me the x-rays. I have some weird curves going on in my spine due to sitting all day for work. Might be time to look at setting up a standing desk. Sore in my calves today, probably from all of the push presses last night. Shoulder soreness is definitely from push presses and I bet they’ll be even more sore tomorrow after today’s WOD.

Warm-up

  • 10 Russian KBS (53# KB) each round before the Wall Ball set
  • 1-2-3-4-5-6-7-8-9-10 Wall Balls (20# MB, 10′ target)

I started out slow and steady, which quickly put me behind a lot of people. But I never rested and ended up finishing first in the class with a time of 6:15.

WOD

“Garrett”
Three rounds

  • 75 Air Squats
  • 25 Ring HSPU
  • 25 L-Pull-ups

Anyone that can do this WOD as prescribed is a fucking beast.

I’ve never attempted a ring HSPU and don’t have plans to try one. I started off doing HSPU with no assistance and got about 10 in each round before adding an AbMat under my head. I did mostly kipping HSPU, except for 4 or 5 strict ones at the beginning of each round. I did a few L-Pull-ups in the first two rounds, but quickly resorted to strict dead-hangs. After about 10 or 12 of those per round I added a purple band to finish out the 25. My total time was 32:44.

Finisher

  • 1m Side Plank (L)
  • 1m Side Plank (R)
  • 1m Plank

This was supposed to be 3 rounds, but there wasn’t enough time so I only got in the one.

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.