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.

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.

First Grace

Saturday night we had a great time at the 2nd annual Survival Fitness Picnic. I didn’t get home until 2am and slept in until 9:30. I spent the entire day watching the finals of the CrossFit Games. Amazing and inspiring! One of my favorite parts is seeing elite athletes cheer each other on, which never happens in any other sport.

After the Games ended, I decided to take a shot at rigging up my gymnastic rings in the garage. I made a quick trip to Home Depot for supplies and started working around 8pm. I quickly found out that both of the batteries for my drill were dead, which made things a lot harder because I had to keep switching batteries on the charger. I also had to make a run to buy some nutdriver attachments for the drill. A little before midnight, I finally had everything up. The project turned out to be much tougher than I expected, especially for one set of hands. I wish I had a taller ceiling in the garage, but these will be just fine for the limited use I’ll give them.

Yesterday was my second rest day in a row and a much-needed one. I did get an hour-long deep tissue massage, which really helped loosen up my back. I’m going to have to get massages more often. It’s supposed to hit 100 degrees today so I went in to the 9am class, which was already in the mid 80s. I was the only guy in a class of 9, which was kind of odd.

Warm-up

4 rounds

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

Immediately followed by:

4 rounds

  • 15s Plank
  • 15s Superman
  • 15s L Side Plank
  • 15s R Side Plank

I was already sweating bullets at this point it’s so hot and humid.

WOD

“Grace”

  • 30 Clean and Jerks (125#)

This was my first time doing “Grace” and I’m pleased with the results. We had a 6 minute time cap so I was deciding between 115# and 125#, but glad I went heavier. My time was 5:10.

Finisher

10 Prowler Sprints (5 high, 5 low, loaded with 135#)

I’ve done these heavier, so this wasn’t too bad. Being able to go faster does some different work.

One-arm Snatches

My back was still a little tight this morning, but feeling better than yesterday.

Warm-up

  • 400m Run
  • 3 rounds
    • 20 Hollow Rocks
    • 10 Supermans
    • 20 Russian Twists (50# KB)

Using the 50# KB for the Russian Twists was HEAVY, but worth it.

Strength

5 sets

  • MAX rep Pull-ups (on rings)
  • 2m Rest

I was able to do sets of 10, 6, 5, 5, and 4. The set of 10 is a new PR!

WOD

  • 100 Alternating one-arm DB Snatches (50# DB)
  • * 5 Burpee buy-in at the beginning of every minute, including the start

I did at snatches every single minute, only doing 6 for one or two minutes at the end with 8 or 10 for all of the other minutes. Finishing time was 11:49.

Finisher

50 K2E (on rings)

I didn’t time these, but took very little rest in between sets. I did 20 reps in the first set, beating my old PR of 10, and then did 3 sets of 10 to finish off the 50.

A lot of great work in this workout. Really liked it!

Buh Bye CrossFit Full Strength

Today was my last workout at CrossFit Full Strength in Phoenix, AZ. I’m starting the drive back to Saginaw, MI later today after I pack and clean the apartment. I’m going to miss everyone here. It’s been a lot of fun making new friends and hanging out with the crew from the box. I’ve learned a ton of new movements and techniques. My strength has progressed more than I could have imagined over 3 months. Hopefully I’ll be back soon.

My hands are beat up from the last few days of pull-ups, T2B, and death by deadlifts. Oh look, more pull-ups today! Two off days are going to feel great.

Yesterday I went in for one last session at the chiropractor. He was able to get in and adjust my neck so much easier than even last Friday.

Warm-up

  • 90s-60s-30s
    • Sit-ups
    • Plank
  • 20 Supermans

Strength

4 Sets

  • 3-5 Shoulder Presses, 2-0-X-1 tempo
  • 90s Rest
  • 2-3 Weighted Pull-ups, 2-1-X-0 tempo
  • 90s Rest

I did a couple of warm-up sets today, starting with the bar for 8 reps and then 75# for 5 reps. Started with 95# for the working sets and moved up to 105#, 115#, and 125# for the full 5 reps each time. Last time we did this I was only able to get 125# up 3 times, so good progress there. I used an 18# KB for the first set of weighted pull-ups and did 5 reps because that’s what we usually do. I should pay more attention sometimes. Switched to a 25# KB the rest of the way and was able to stay in the 2-3 reps.

WOD

3 Rounds

  • 10 Pull-ups
  • 30s Rest
  • 15 KBS
  • 30s Rest
  • 20 DUs
  • 30s Rest

Not a timed WOD today, other than the rest periods, which was weird. I used a 62# KB for the swings and did well on pull-ups and DUs. No new tears on my hands and I did all 10 kipping pull-ups in a row on the last round.

I’ll be back in a few days. Hopefully I’ll be able to make it in to Survival Fitness on Saturday if I get home at a decent hour on Friday night. I know I’ll need the workout after 3 days of driving.

Upper Body Blast

I had a golf lesson this morning and couldn’t make it to the 9am class, so I attended the 7:15pm. It was the first time I attended one of the night classes so I wasn’t sure how my energy would be.

Warm-up

  • 400m Run
  • 20 reps each of 5 Direction Pitcher Stretch for shoulders (I forgot what it was called on the board)
  • 20 Swimming Superman
  • 25 GHD
  • 10 PVC Pass Over

The pitcher stretch warm-up was a new one. We hold a 2.5# plate in each hand and by the end my shoulders were burning up.

Strength

4 Sets

  • 3-5 Push Presses
  • 90s Rest
  • 3-5 Weighted Chin-ups, 2-1-1-0 tempo
  • 90s Rest

Started off with a warm-up set of 6 with just the bar to get loose. Working sets were 105#, 125#, 135#, and 145# for 5 reps each set. New PR there. It can’t be normal to keep setting a new PR in something every workout, so I’ll keep mentioning them while I can. For the weighted chin-ups I hooked an 18# KB of my foot. On the first 2 sets I got 5 reps, then 4 and 3.

WOD

  • 10-9-8…1 Pull-ups
  • 1-2-3…10 Dips

Ugh, not exactly a WOD for me to “dominate” at being average. All I did was try to survive the pull-ups without ripping my hands to pieces. I was successful by breaking each round up into small sets on 2-3 and then even 1 pull-up at a time. I did the dips on rack dip bars and was able to go unbroken up until the set of 7 I believe when I had to start breaking them up. As I got into the round of 10 it was 1 dip at a time and then rest for a few seconds before hopping back on. I did figure out how to kip which really helped me get through the workout. I think I was the last guy in class to finish, which isn’t a surprise on these movements. My time was 14:49.

After a heavy back squat day, a heavy deadlift day, and now this upper body blast I’m looking forward to a rest day tomorrow!

Over on my main blog I wrote about my experience in the 2012 CrossFit Games Open as my first CrossFit competition.

PR Twice

Another great night of sleep, so I’m feeling great.

Warm-up

  • 400m Run
  • 2x
    • 10 Groiners (5 each leg)
    • 10 Supermans
    • 10 PVC Sit-ups
    • 10 KBS

I used a 35# KB for the warm-up swings.

Strength

3-2-1-3-2-1 Back Squats with 2-3m rest between sets

Sort of a weird rep/set scheme, but it actually worked out really well. Warmed up with 6 reps of just the bar and then 6 reps at 135#. For working sets I used 185# (3), 195# (2), 205# (1), 195# (3), 215# (2), and 230# (1). The 230# was a PR and we had time left so I went for 240# and got another PR. Squats felt great today. As the weight got heavy I made sure to take a deep breath and hold it until the bottom of the squat. I always forget to focus on that and it really helped to keep everything tight and ready for the way back up.

WOD

10m AMRAP

  • 5 Burpee Pull-ups
  • 10 KBS
  • 15 DB Walking Lunges

No hiding out in this WOD. Everything was pretty intense. The pull-ups weren’t too bad because it was mostly a jump from the burpee. I used a 62# KB for the swings and held 45# DBs for the lunges. I was able to finish 4 rounds plus 5 burpee pull-ups, 10 KBS, and 10 of the DB walking lunges.

Only one week left in Phoenix after today and then it’s back to Michigan. I’m going to miss the 9am crew at CrossFit Full Strength!

Swing Some More

Didn’t get as much sleep as I’d like last night because I had to get up early. I had a golf lesson scheduled for 10am so went in to the 8am open gym to do today’s WOD.

Warm-up

  • 400m Run
  • 2x
    • 10 Swimming Supermans
    • 10 PVC Pass Thrus
    • 10 Flamingos (5 each side)

Strength

3 Sets

  • MAX Push-ups, 2-0-X-0 tempo
  • 45s Rest
  • 6-8 Romanian DL, 3-0-1-1 tempo
  • 3m Rest

For the push-ups I was able to do 30, 22, and 18 reps. For the RDLs I started with 135#, went to 155#, and finished with 205#. I was able to do 8 reps on the first 2 sets, but only 6 on the last set.

WOD

4 Rounds – Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups.

  • 500m Row
  • 30 KBS
  • MAX Pull-ups
  • 4m Rest

This was brutal. Using a 53# KB, the swings add up quickly. I completed all 30 unbroken in the 1st round, but broken them into 15-15 for rounds 2 and 3, then 20-10 for the final round. I was able to knock out 8, 5, 2, and 3 pull-ups.

Double CrossFit Day

I’m sore in a lot of places from Monday and Tuesday WODs. I must be crazy, because I’m going to CrossFit twice today. It is a leap day, so might as well make the most of the extra day. Right? I could have skipped the morning class to rest up for the open workout, but I didn’t want to miss out on back squats since it’s been a couple of weeks since the last time we did them.

Warm-up

2 rounds

  • 45 Lateral Broadwalk steps with small band around ankles (each direction)
  • 15 Lateral Hip Extensions
  • 15s Lateral Hip Extension Holds
  • 15 Supermans

Those broadwalks really work the hip area. Surprises me every time we do them.

Strength

4 Sets

  • 6-8 Back Squats, 3-0-X-1 tempo
  • 90s Rest
  • 5 Scapular Wall Slide, 3-0-3-0 tempo
  • 90s Rest

For the back squats I did 115#, 135#, 165# and 185#. In the last set I could only get 4 reps. Taking 3 seconds to lower in the squat really wears you out.

WOD

12m AMRAP

  • 20 Walking Lunges
  • 10 Push-ups
  • 30 DUs

Fuck DUs! Who came up with this method of jumping rope? I still suck at them. I’m going to have to start practicing them every morning before class or something because doing them once or twice a week isn’t getting me any better. I spent at least 2-3 minutes of each round trying to get my DUs. Ideally it should take 30 seconds or so. While everyone else was getting 5, 6, 7 rounds in, I completed 3 plus 20 lunges, 10 push-ups, and 3 DUs. Terrible!

Check out the nice picture of my right elbow and arm. I’m literally whipping myself with the rope. I have similar whip marks on the top of both hands. I will master DUs before I head back to Michigan in April. New goal!

I’ll be back in the box later tonight to do Open workout 12.2. It was pretty rough last week doing 12.1 as the warm-up before class and since the owner/trainer Gayle (she’s tied for 55th woman in the world after 12.1!!) was looking for people to do it tonight with her, I figured I’ll try a new plan of attack. This also gives me zero time to think about the workout after it’s announced, which I think will be good. Get to the box, find out what the workout is, and get ‘er done!

Paying the Price

The final tally for yesterday was over 30,000 steps. Wow! I’m not sure if there is a muscle in my entire body that isn’t sore today.

Warm-up

  • 400m Row
  • 2 Sets of 10
    • Wall Squats
    • Leg Swings (10 front to back, 10 side to side, each leg
  • 2 Sets of 15
    • Hollow Rocks
    • Superman

Strength

5 Sets, 3-1-X-1 tempo, rest 2-3 minutes between sets
5-7 Deadlifts

My legs were shot from yesterday. I think I’ve figured out that deadlifts are causing the tweak in my right ass (or at least preventing it from healing) because I can really feel it after I do a set and stand back up and walk away from the bar. I warmed up with some reps of 135# and then used 185#, 205#, 225#, 225#, and 225# for my working sets. I usually love deadlifts, but not today.

WOD

3 Rounds

  • 20 KBS
  • 150m Row
  • Rest the amount of time it took to complete the round.

Another CrossFit WOD that looks easy on the whiteboard, but packs a punch. It was kind of goofy because you had to do the calculations to figure out rest time (as you are trying to rest and record your time on the board) and when to start your next set. I used a 53# KB and did my rounds in 1:21, 1:22, and 1:21. Consistency is the name of the game in a WOD like this. I wish I was consistently faster.

Only two more days until the first Open WOD is announced. I hope they start with something where I can do all of the exercises.