Tag: Superman

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.