Tag: Wall Squat

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.

Back Squat and Pull-up PRs

I had a great night of sleep after not getting enough on Friday or Saturday night. My shoulders were a little tired from the Olympic lifting and I still have that tweak in my right butt. My hands are healing quite well.

Warm-up

  • 400m Run
  • 2 rounds
    • 15 GHD
    • 15 Hip Ext
    • 15 Wall Squats
    • 5 Ring Dips
    • 10 Bench Dips
    • 15 KBS

A longer warm-up, but today’s workout wasn’t anything intense, because it was a test day, so it was nice to get some extra work. I used 53# for the KBS.

Strength
Back Squat, 1RM Test, 3-0-X-0 tempo
Take a 2 minute rest after each set, do max strict pull-ups, and then take another 2 minute rest before starting the next set.

  • Set 1: 50% of possible 1RM x 5 reps
  • Set 2: 75% of possible 1RM x 3 reps
  • Set 3: 85% of possible 1RM x 1 rep
  • Set 4: 90-95% of possible 1RM x 1 rep
  • Set 5: Test 1RM
  • Set 6 (optional) – Exceed Set 5 weight

To finish off the workout, take 85% of the 1RM back squat and do max reps in one set with the 3-0-X-0 tempo.

The most I had attempted on the back squat was 185# a couple of weeks ago when I did it 4 times for a few sets. Since we had just tested the frost squat last week and my 1RM was 215# I set a goal of 230# because I really had no idea. For the first 4 sets used weights of 115#, 175#, 195#, and 210#. Already 2 new PRs there! I put 210 on the bar for the 5th set and got it up, but I didn’t get low enough in the squat so it didn’t count. After doing the pull-ups and getting in another rest I made another attempt and got 220# up. For the finisher set I used 185# and was able to knock out 6 reps.

For the pull-ups, I got 6 in the first set, which is a new PR for me. I’m pretty excited about that since I just got to 5 on February 2nd. I’m well on my way to 15 by the end of the year. In the other sets I got 5, 5, 4, and 4 pull-ups. I was really trying to grip the bar only with my fingers so I didn’t get any rubbing where I tore them up last week.

Getting RIPPED!

My left glute started getting sore during yesterday’s workout and it’s still sore today. My shoulders are a little sore as well. Today I suffered my first CrossFit casualty as you can see by the picture. I literally ripped my hands open and was bleeding.

Warm-up

  • 600m Run
  • 2 rounds
    • 15 Wall Squats
    • 10 Y’s
    • 10 T’s
    • 15 GHD
    • 15 Hip Extensions

For the Y’s and T’s I used 8# DBs. Those really work with light weight!

Strength
4 Sets

  • 4 Weighted Pull-ups, 2-1-X-0 tempo
  • 30s Rest
  • 15 Heavy KBS
  • 90s Rest

I hooked a 10# KB on my foot for weighted pull-ups and used a 53# KB for swings to make sure I could do them unbroken.

WOD
12m AMRAP

  • 10 Pull-ups
  • 20 Box Jumps
  • 200m Run

I was kind of excited the WOD had pull-ups so I could work on my kip. I was able to string together 6 kipping pull-ups in a row during each round, which was awesome. I’ve never been able to do more than 3. I used a 24 inch box for the jumps and completed 4 rounds plus 1 pull-up.

Now that the WOD is over and my hands are tore up I’m not so excited it involved pull-ups. The crazy thing is I had no idea it was happening during the WOD. I didn’t feel any pain in my hands. After the timer went off and I crashed on the floor I touched my hand on something and had an immediate, “OH FUCK!” reaction. This shit hurts like a mother-fucker! I guess I won’t be doing kipping pull-ups for a while. I think I might have some new-skin in my golf bag to help with the healing process and protect the bare flesh.

Today was the first time wearing the Inov-8 Bare-XF 210 with any type of running and they felt really good. The shoes were good for the box jumps too. They seem to be an all-around great shoe for CrossFit, just like they are designed to be.