Not Even An Hour

Warm-up

  • Bottom Squat Hold
  • Shoulder Stretching
  • Ladder Footwork Drills
  • 5 Power Snatch (45#)
  • 3 Power Snatch (75#)

Getting better at some of the drills. One leg is definitely dominant.

Conditioning

8:00 AMRAP

  • 10 Power Snatch (75#)
  • 10 Bar-facing Burpees

Unbroken every round on the snatches. Getting the hang of my new bar-facing burpee steps better and better each time I do them. Dare I say I’m starting to enjoy them? First round was done in just over a minute, which I knew wasn’t sustainable, but I think is good for me instead of always pacing so much. Good to push the gas more. Finished 5 Rounds plus the 10 snatches.

Skill & Midline

  • 4 Tabata DU
  • 40s Rest
  • 4 Tabata Supermans
  • 40s Rest
  • 4 Tabata DU
  • 40s Rest
  • 4 Tabata Hollow Rocks

Basically just 1 Tabata round off between movements. Never missed a double under and think the Zeus rope is really helping with shoulder fatigue. I got 149 dubs, 44 Supermans, 150 dubs, and 72 hollow rocks.

Overhead Stability / Carry

  • 600m OH Single-arm KB Carry (44#)

Increase in distance, so went lighter. Switched arms about every 100 meters.

We finished in less than an hour today. Will get in a 21 min ROMWOD at some point.

A Lot of Dubs

Really didn’t want to get up after being out late for drinks, but wanted to get in my workout with a bunch of stuff to take care of at work the rest of the day. Made it to 9am though.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 10 PVC pass thrus
    • 10 Russian KBS (44#)
    • 10 Hollow Rocks
    • 10 Supermans

Strength

5 Sets

  • 12 DB Bench Press (40#)
  • 5 Strict HSPU

Could tell I haven’t done handstand push-ups in a few weeks.

Conditioning

  • Buy-in: 200 DU
  • 10 Rounds
    • 15 Air squats
    • 10 Push-ups
  • Cash-out: 200 DU

Started with 91 unbroken I think. Took me just under 2:30 for that first set of dubs. All air squat sets were controlled and unbroken, making sure to hit full range of motion. I 8 sets of quick 5-5 push-ups and then finished with 2 unbroken sets. Moved on to double unders before the 10 minute mark and finished at 12:37. I know I started with a set of 50 and finished with 4 sets of 20, with whatever else sprinkled in the middle. Shoulders were really burning at that point so sets of 20 was all I could handle. We were going to run 600m but adjusted with the rain.

Midline

  • 60 Side Bends (44#)

I did 10 per side and swapped sides without stopping until I was done. Little extra oblique work while a few people finished up the workout.

I’ll do some ROMWOD tonight.

Switch it Up

Handed the reins over to Michelle for a different programming perspective. Woke up with a little headache and never really went away. Didn’t do much specific warm-up other than bottom squat hold and some shoulder stretching.

Midline

45s on / 15s Rest

  • V-up
  • Leg Lift
  • Opposite Superman
  • Boat
  • K2E
  • Suitcase Crunch
  • Oblique Crunch

Old school core work. Got really tough at the end.

Conditioning

  • 7:00 AMRAP
    • 25 Clean & Over Shoulder Toss (20# Slam ball)
    • 25 Plyo Lunges
    • 40′ Partner Wheel Barrow
  • 1:00 Rest
  • 7:00 AMRAP
    • 50 Jump Rope
    • 25 Ring Mountain Climbers
    • 200m Sled Drag (70#)
  • 1:00 Rest
  • 7:00 AMRAP
    • 200m Sandbag Run
    • 1 Legless Rope Climb
    • 5 Tire Flips

Got through 2 rounds + 50 reps, 2 rounds + 50 jump rope singles, and 3 rounds.

It was supposed to be 50 mountain climbers but I messed up. Whoops! Trying to run with the sled was the toughest thing by far. Sandbag runs are never easy either though. Can’t remember the last time I’ve done a rope climb but did all 3 legless without any trouble.

Shuttle Runs

  • 6x
    • 25 yards down and back
  • 2:00 Rest
  • 3x
    • 50 yards down and back

So 600 yards total. Again, not a good running performance for me.

Back to Survival Mode

I’m not really feeling any affects from last night’s garage session. Quads getting a little sore from the back squats, but nothing close to major DOMS. It was my first WOD back at Survival Fitness for the 4pm class today.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 4 Rounds:
    • 15s Jumping Jacks
    • 15s Air Squats
    • 15s Mountain Climbers
    • 15s Squat Jumps
  • 4 Rounds:
    • 15s Plank
    • 15s Supermans
    • 15s Side Plank (L)
    • 15s Side Plank (R)

Back to the predictable warm-ups. 🙂

OLY

2 Power Snatches every 15s for 4 minutes.

I used 95# and tried to get full hip extension, but didn’t have much success with it. It was tough due to not having much rest time at all, but I got through just fine with that weight.

WOD

7:00 AMRAP
3-6-9-12-15…

  • Thrusters (95#)
  • C2B Pull-ups

He was going for Open Workout 12.5 but messed up on the Rx weights, which should have been 100# for men. I thought about upping the weight, but stuck with the 95# as it was on the board. My best score for 12.5 was 66 reps back in August and I got 82 today. Using the lighter weight helps some but that’s a pretty big improvement. I’m pretty stoked about that since I hate thrusters and my C2B are usually not very good.

Finisher

5 Rounds

  • 30s Handstand (against wall)
  • 30s Rest

I tried to use as little pressure on the wall with my feet as I could, even taking them off the wall in the first couple of rounds. I also tried to really push up off the ground and keep everything really tight to help with actual handstands and handstand walks in the future.

I got home, took a short rest and then did some stuff out in the garage.

Strength

5 Rounds

  • 5 Incline Bench Press
  • 10 Parallette Pass Throughs
  • 90s Rest

I warmed up with a quick set of 5 with the empty 45# bar and then used 115# for all 5 sets on the incline bench. I did do 10 reps on my last set instead of 10. All of the pass throughs were done unbroken.

Conditioning

10 Rounds

  • 30s Row
  • 30s Rest

Was able to keep consistent efforts, except the first one was a little weak, but I made up for it in the last interval.

4-1-2013-row1

4-1-2013-row2

Solid day of training.

Deads & Cardio

I was originally planning to take a rest day today and do Open WOD 13.1 tomorrow, but things changed. My hamstrings are feeling pretty tight from the squat volume yesterday, but ended up going in for 7:15pm and I’ll make tomorrow a rest day.

Warm-up

  • 3m Jump Rope
  • 50 AbMat Sit-ups
  • 50 Supermans

Strength

4 Sets

  • 7-10 Deadlifts
  • 90s Rest

I did a 5 reps at 135# and 185# to loosen up. Then I hit all 10 reps at 225#, 275#, 305#, and 325#. Moved a lot of weight, but didn’t go overboard and end up with a headache that’ll lasts 3 days

WOD

  • 750m Row
  • 600m Run
  • 75 DU
  • 500m Row
  • 400m Run
  • 50 DU
  • 250m Row
  • 200m Run
  • 25 DU

Nice cardio WOD today. Struggled with me DU on the round of 75 failing about every 10, but was good on the other sets. Finished in 15:26.

Burning the Shoulders

Glutes and low back are a bit sore from yesterday’s thrashing of them. Went in at 9am today.

Warm-up

  • 500m Row
  • 30 Sit-ups
  • 30 Supermans
  • 5×2 Turkish Get-ups (1 each side)

I went up in weight for each set of Turkish Get-ups, using 25#, 35#, 40#, 44#, and 50#. The first 4 were using a KB and the last using a DB.

Strength

5×5 Shoulder Press, 2m Rest between sets

  • 10 @ 45#
  • 5 @ 95#
  • 5 @ 115#
  • 5 @ 125#
  • 5 @ 135#
  • 4 @ 140#
  • 3 @ 140#

I was able to do 140# for 5 reps back at Survival Fitness when we last did a 5×5, so I bumped up my 2nd and 3rd sets to 115# and 125# today. I had the 5th rep on my first attempt at 140#, but lost concentration and stopped at the bottom, so I lost all momentum. Took a short rest and came back at it again for 3 reps.

WOD

  • 21-15-9 C2B Pull-ups
  • 21-15-9 HSPU
  • 100 DUs

The WOD actually called for deficit HSPUs on 35# plates, but there’s no way I could handle that for 45 reps, so I went with standard ones and those were hard enough. My time was 16:58. Not great, but I kept plugging away at all the reps. I need to improve my DUs when I’m tired. Shoulders are fried after this one.

Meet “Nancy”

It’s been a cold few days here in Phoenix, with freezing temperatures every night. Since today’s WOD had running, I was not going at 9am! Went in for the noon, which was good running weather.

Warm-up

  • 3 Rounds
    • 3 Pull-ups
    • 6 Push-ups
    • 9 Air Squats
  • 30 AbMat Sit-ups
  • 30 Supermans
  • Bergener Warm-up (45#)

Strength

10:00 EMOM, increasing weights

  • Power Snatch
  • OHS

I started with 75# and went up 10# each minute until I hit 135#, where I did a few sets before going to 140# for the last set. I did all arm pull on the first attempt and then hit it with an ugly attempt. My snatch needs work!

WOD

“Nancy”
5 Rounds

  • 400m Run
  • 15 OHS (85#)

I could have done it Rx with 95#, but I would have had to break up the OHS. By using 85# I was forced to fight for my reps and was able to keep it unbroken. Finished in exactly 15:00. Hitting all 15 in-a-row on the last two rounds was a fight and the bar was swaying all over the place. First shot at “Nancy” was a good one.

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
20130101-203104.jpg

If Grace and Cindy Paired Up…

Feeling pretty good today, especially by waiting until 5:30pm to WOD.

Warm-up

4 Rounds

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

Strength

5×5 Floor Press

I did 115#, 145#, 165#, 185#, and 205#. That’s up from 195 I did last time and equal to what I did a couple of weeks ago for bench press. But the 205# was easier on the floor press, which doesn’t make much sense.

WOD

3 Rounds

  • 10 C&J (115#)
  • 5 Rounds of “Cindy”
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Great WOD! I figured I could break under 20 minutes due to the fact that my “Grace” time with 125# is in the low 4s and I can do “Cindy” rounds in less than a minute. Finished in 17:46, but screwed up in the 2nd round through. I messed up my sticks and was a round of “Cindy” short, so I had to do 6 at the end. Clean and jerks felt good and I didn’t even really jerk them, mostly push presses. Rounds of “Cindy” aren’t too bad, except the push-ups start to get hard and had to break them up a bit. Very solid WOD though, which tested both my improved strength and my conditioning. Both felt solid.

Finisher

DU Practice

I got several streaks of 25-30 and called it a day.

Thrusters Suck

After working out yesterday morning I felt pretty good, until I did the rowing intervals before dinner. After that everything seemed to hurt. Sort of “meh” today, with definite soreness in my hamstrings. I heard about the workout this morning and thought about skipping out because I hate thrusters and knew how bad the WOD would suck. But you can’t improve on a movement if you skip out on it, so I forced myself to go in for the 5:30pm class.

I was there pretty early so had a chance to do a bunch of PVC pass-thrus and around the worlds to warm up my shoulders.

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 Shoulder Press

  • 10 @ 45#
  • 5 @ 75#
  • 2 @ 95#
  • 1 @ 115#
  • 1 @ 135#
  • 1 @ 145#
  • 1 @ 155#
  • Fail at 165#
  • 1 @ 155#

Looking back, I probably did too many warm-up reps. I never do it like that. 160# is my previous PR, so went for a new one even though 155# was pretty damn hard. I’ll take hitting 155# twice for the day though. Sounded like most people were doing pretty bad as well because of other work we’d done this week.

WOD

20:00 EMOM

  • 8 Thrusters (65#)
  • 3 Burpees

The Rx weights for the thrusters were 95/65, which is nearly impossible to do. I used 65# and couldn’t even do it all. After the 14th minute, I had to drop down to only 6 thrusters each minute so I could keep doing 3 burpees. Did all 8 and 3 reps in the final minute though because getting 30 seconds of rest no longer mattered.

55 thrusters and 55 back squat thrusters with 115# on Monday, 140 wall balls yesterday, and 150 thrusters with 65# today. I fucking hope we’re done with that movement for the week! 🙂

Gun Show Finisher

5 Sets

  • 20 DB Curls (10 each arm)
  • MAX Diamond Push-ups
  • 60s Rest

For the curls I used 15#, 20#, 25#, 30#, and 35#. The last set was a struggle to finish. I got 16, 15, 16, 15, and 12 reps on the push-ups. After this and all of the shoulder work, I can barely move my arms.

Definitely not doing a WOD tomorrow, but will most likely go in for the OLY class to work on the clean & jerk.