Tag: Weighted Lunge

Double Trouble

I was itching for a WOD all day yesterday since I’d taken Wednesday off and won’t be doing a WOD tomorrow since we are doing a 4.7 mile Spartan Race. The hike helped, but it’s not the same as being in the box. In at 8am this morning for the competitors WOD and stayed for the regular class as well.

Warm-up

  • PVC Pass-thrus
  • 500m Row
  • Thrusters

Strength

Find 1 RM Thruster with 1 attempt EMOM. No rack, so must do a power clean and a thruster or a squat clean thruster. Keep increasing weight each minute until failure.

I started at 115# and added 10# every minute. Got 195# and then failed at 205# because I was too slow coming out of the squat clean and couldn’t get any momentum on the bar. That’s a 30# PR for my thruster when I last did it back in April. Having to go every minute is pretty tough once the weight gets heavy. I did power cleans up through 175# and then switched to squat cleans. So that ended up being 10 attempts in total.

Competitors WOD

This was WOD #6 of the 2011 Regionals.

  • 20 cal Row
  • 30 Burpees
  • 40 Two-arm DB ground-to-overhead (45/35# DBs)
  • 50 T2B
  • 100′ Overhead walking lunge (45/25# plate)
  • 150′ Sprint

I used 40# DBs for the ground-to-overhead and I’m glad I did. I still had to split them up into sets of 5 (pretty much doing a clean and jerk) and it took the most time by far. I should have worn some wrist sweat bands because I could barely hold the bar for the T2B making those take a lot longer than they should have since I had to do 2 or 3 at a time most of the way. Everything else was kind of easy. Took me 15:52 to finish.

Stuck around and let my heart rate come down while the 9am class did a warm-up.

Regular WOD

25:00 AMRAP with a partner

  • Partner 1 – 400m Run
  • Partner 2 – AMRAP:
    • 5 HSPU
    • 10 KBS (53/35)
    • 15 Goblet Squats (53/35)

* Both partners work the entire time, but keep switching off and continuing where the last guy left off in the AMRAP so total rounds can be counted.

Brian was the only other person in at 8am and stuck around too, so we paired up for this WOD. We finished 14 rounds of the AMRAP doing everything Rx. I picked up a nice little tip from the CrossFit Journal to make the HSPU easier and didn’t really have any issues until my last 5 when they started to get a little tough. My arms were shaky after the first WOD today so I’m thrilled I was able to hold on that long. The goblet squats were by far the roughest part of the circuit, but I pushed myself to always do 15 unbroken because squat stamina is one of my weaknesses.

Great 2 hours of work! Think I’ll try to get out for some golf this afternoon.

Hawaiian Hill Sprints

The time zone shift hasn’t bothered me too much. We’ve been getting to bed early due to exhaustion, so getting up early has been easy.

Warm-up

Ran a little loop that was probably about 400m.

WOD

20130124-083206.jpg10 Rounds

  • 20 Air Squats
  • Hill Sprint (maybe 70 yards?)
  • Walk down the hill

There’s a picture of the hill. I sprinted from the end of the driveway up to the top of the hill and then walked back down for recovery each round. All of the air squats were done unbroken and I tried to go top speed on them. Counting all of the walking, my total time was 18:49.

Strength

12:00 EMOM

  • Odds: 12 Weighted Lunges (40# DBs, 6 each leg)
  • Evens: 20 Kroc Rows (40# DB, switch arms each time)

I was going to try for 20 and 25, but that was a bit ambitious and didn’t leave enough rest time, so I actually did 20 lunges in the first round.

Zerchers

My legs were fatigued all day yesterday, but felt fine this morning. Went in for the 9am class.

Warm-up

4 Rounds

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

Strength

5×5 Zercher Squats

First time for these. Felt a little odd for the first few sets, but started to get the hang of it. I ended up using the same loads I had used for 5×5 front squats 3 weeks ago: 135#, 155#, 175#, 195#, and 215#. Hit 5 reps on each and the last set was tough. Might have had another 5 or 10 pounds in me, but I’ll take it for my first time.

WOD

5 Rounds

  • 21 Over the Box Jumps (24″)
  • 16 Weighted Lunges (45# DBs)
  • 9 Front Squats (45# DBs)

This was a hell of a leg killer and even after the first round I had to really concentrate on every box jump to make sure I got up there. Did my best not to take any rest breaks, but did have to put the DBs down between lunges and squats in the 3rd and 4th rounds. Finished in 13:58, which feels good since grabbing the 45# DBs is on the edge or past my limits.

Finisher

  • 10 -> 1 Ladder of T2B
  • 20s Spider Plank

Did all of the T2B unbroken. First time doing spider planks and those are tough. My legs were pretty shaky after the WOD.

Mini Vacation

Took the next few days off work and will head up north later today. Went in for the 9am to get my WOD on.

Warm-up

50-40-30-20-10

  • Russian Twists (30# KB)
  • Flutter Kicks (x4 counts)

WOD

  • 12:00 EMOTM (do both)
    • 5 Thrusters (85#)
    • 7 Star Jumps
  • NO REST! Can start the next phase as soon as you are ready.
  • 5 Rounds
    • 9 Burpee Power Clean & Presses (85#)
    • 7 T2B
    • 5 Weighted Lunges for each leg (85#)

The thrusters weren’t as bad as expected, but the star jumps really got hard to jump in those last few minutes. I think I was completing the combo in about 21 seconds each minute. I did take a bit of rest before jumping into the next portion of the WOD. In the first two rounds I was doing the burpee power cleans one at a time, which was a waste and really sucked. In the last 3 rounds I figured out I could string them together and turn the clean and press into one motion pretty much without having to straighten my legs and then dip again. That worked better and I broke them down into 5 and 4 the rest of the way. The T2B and weighted lunges were pretty easy and like a break; all were done unbroken. My total time (with the 12:00 in there) was 30:34. Glad I went with 85# instead of the 95# Rx on this one too because it would have been hard to keep up any kind of intensity.

I walked a couple of laps around the 150m rectangle to cool down.

21-15-9 and Reverse It

Little sore in my arm pit and chest area. Not sure if that’s from the dynamic bench press work, snatches, or maybe from “Cindy”. Went in to the 9am so that I have a long rest before the 6pm OLY class on Tuesday.

Warm-up

5 Rounds

  • 30s Bottom Squat Hold
  • 30s Jumping Jacks

Strength

5×1 Low Box Squat

Two weeks ago when we did 5×5 I used 175# on my last 3 sets because it felt terrible. Last week I narrowed my stance and got up to 215# or the 5×3. This week I went another 40# higher! Did a warm-up set of 5 at 135# and then did 185#, 205#, 225#, 245#, and 255#. That’s more than my 1RM back squat, but to be fair, I haven’t attempted a 1 rep max since March, which is way too long. I think I could have gone 265# or more today if there was more time. Hopefully that means my back squat is over 275# now (goal for the year), instead of my old 240# PR.

WOD

  • 21-15-9
    • Over the Box Jumps (24″)
    • Weighted Lunges – each leg, so 42-30-18 (35# KBs)
  • 3m Rest
  • 9-15-21
    • Wall Balls (20# MB, 10′ target)
    • Burpees

I started out with an 18″ box with a couple of 45# plates stacked on it, but the new plates are so slick they were sliding all over the place and it was not safe. Thankfully Lisa offered to switch with me since she had one of the 24″ boxes. Even with the set back in time I still finished first in the class in 14:14, which includes the 3 minutes of rest. I went unbroken in the lunges, which made up a lot of ground on everyone else. Everything else was pretty easy to do unbroken, although I did want to break up the last set of wall balls, but fought through them. First half took me 6:32 (with the time to switch boxes) and the second half took 4:42.

Finisher

  • 50-40-30-20-10 Russian Twists (30# KB)
  • 20 AbMat Sit-ups in between each round

The only set I didn’t do unbroken was the set of 40, which I broke into 2 sets of 20.

Cora’s 28th

I was going to go in this morning, but my internal alarm clock was late today. I think I rolled over around 8:15am. So I went at 5:15pm instead.

Strength

5×3 Deficit Deadlifts (3″)

Warmed up with a set of 10 at 135# and then did my working sets at 205#, 245#, 295#, 315#, and 335#. Felt really good on the pulls. Last week I only did 305# for 5 reps, but knew there was more left in the tank. I’m excited to see what my 1RM is for regular deadlifts next time it comes around because it was 365# a couple of months ago. I might be close to the 400# barrier.

WOD

Today is Cora’s birthday (her and Matt own the gym) so we did a WOD in her honor. Reps are based on her birth year, age, and birth month.

84-28-9

  • Burpees
  • Wall Ball Sit-ups (20# MB)
  • 100m Weighted Lunges (20# MB)

I finished in 21:35. My height (leg length) was a pretty good advantage in the lunges, but I’m pretty sure I’ll be feeling those for the next few days. I could really feel the wall ball sit-ups in my upper abs even before getting through 40 reps.

Finisher

28 Dead Hang Pull-ups

Didn’t time them, but tried to take as little rest as possible between knocking out reps.