Tag: Weighted Run

I Should Be Taking A Rest Day

After doubles on Saturday and Sunday and a tough WOD yesterday, I should have taken today off. I saw the WOD though and know I can use extra pull-up work, love box jumps, and rarely get to do GHD sit-ups. So there I was at 9am ready to get my sweat on. Gayle said she was kind of taking it easy on us with the WOD today and it was like an active recovery day. HA HA! I don’t remember working so hard on an active recovery day.

Warm-up

3 Rounds

  • 1m DU
  • 3 Turkish Get-ups (25# KB, each side)

I went light for all 3 rounds because I’m having some issues in my right hand. I can really feel it after doing shoulder to overhead movements like all of the thrusters yesterday. I need to give it a few days rest.

WOD

3 Rounds

  • 30 Pull-ups
  • 30 GHD Sit-ups
  • 30 Box Jumps (24′)

We had the option of doing 50 Sit-ups or 30 on the GHD, so I went with the GHD. Gayle mentioned Rx for the box jumps was 30′, but I went with 24′ so I could rebound them and keep a higher intensity. Finished in 15:59. I really tried to push myself more in the pull-ups with shorter rest periods and some bigger sets as I got tired, but still ended up down to 3 at a time. That’s a lot of GHD sit-ups in a WOD especially when the sets are that big.

Finisher

  • 600m Weighted Run (20# MB)

Didn’t do it fast, but got it done. I’m definitely taking tomorrow off and will maybe get out for a round of golf.

Cleaning Up

Feeling good today after getting a good night’s sleep in my own bed. Went in at 10am for another Kevin WOD.

Warm-up

4 Rounds

  • 15s Jumping Jacks
  • 15s Mountain Climbers
  • 15s Air Squats
  • 15s Lateral Hops

Olympic Lifting

Find 1RM Clean & Jerk

  • 2 @ 135#
  • 165#
  • 185#
  • 205#
  • 225# (missed the jerk)

Felt pretty good so I went for it on my last attempt. After catching the clean I sat in the bottom of the squat for at least a second or two and felt like I nearly choked myself. I powered through the squat, which is only 10# below my last 1RM in the front squat. Set myself up for the jerk, but the clean took a lot out of me. I’ve only done 205# once in the jerk and never even attempted 225#, so confidence probably played a bit into the miss too. Next time! That was another 10# PR in the clean over the 215# that I just hit last weekend.

OLY WOD

10:00 EMOTM

  • Power Clean
  • Hang Power Clean & Jerk
  • 20 Lateral Bar Hops

After finding the 1RM we used 70% of that so I went with 155# on the bar. Tried to concentrate on keeping my shoulders back and using good form in all of the cleans.

Plate Shuttle

2 Rounds

  • 25# – 35# – 45#
    • 50y Weighted Run with a plate
    • 50y Sprint back
  • 45# – 35# – 25#
    • 50y Sprint
    • 50y Weighted Run bringing the plate back

It was only 35 degrees outside, but it didn’t take long to warm up and not even think about cold.

WOD

12:00 AMRAP

  • 10 MB Sit-ups (20# MB)
  • 10 MB Cleans (20# MB)
  • 10 Russian KBS (44# KB)

I did 7 rounds plus the 10 sit-ups and 9 of the cleans.

Really good WOD today with a lot of different work packed into the hour.

Chicks & Dicks WOD

This morning at 9am, our newlywed couple of Casey and Kinde Malott were back in the gym for their first WOD after the wedding. Matt made it a partner WOD pairing up a guy and a gal for each team. I was paired up with Cora and we rocked it!

Warm-up

21-15-9 *

  • Air Squats
  • Jumping Jacks

* After each round, power skip 150m.

WOD


“Malott 13”

  • 13 Man Makers, Renegade (40# DBs)
  • 13 Around the World HR Push-ups (each one is essentially a 4 count with rotations)
  • 13 Laps of 150m Weighted Run (45# Plate)
  • 13 Over the Box Burpees (24″ – Each partner does 13 and can work at the same time)
  • 13 T2B (4 counts, so 52 total)
  • 13 Tuck Jumps (4 counts, so 52 total)

Our strategy on the man makers put us behind several teams, but we were able to make up a lot of ground and pass everyone in the runs. About halfway through my over the box burpees, I fucked up. For some reason in my head I thought I would jump up with one foot and have the other foot trail. What a train wreck that turned out to be. I hit the box hard, busted up my leg, jammed a finger and landed on top of the box with my stomach. Ouch! So then I had to do the rest of the box jumps on one leg essentially. My T2B were some of the best I’ve ever done and tuck jumps are easy for me. We finished first with a time of 16:00.

Finisher

Death by Russian KBS (by 3s, 53# KB)

Got through the round of 33 and then called it a day. That’s 198 swings in 11 minutes. Had about 10 seconds left before the next minute started, but my shoulders were pretty fried and I worked out each day this week. It was time to shut it down. There was also a strength portion doing heavy shrugs, but we had the option of doing the finisher instead.

Every Second Counts

Today was the Every Second Counts competition down at Oakland County CrossFit. We had 9 people compete and 6 of us were in the men’s beginner division, which turned out to be one hell of a battle.

WOD #

800m Run with a 25# Bumper Plate

Going in, I thought this would be my best event. Times were lower than I thought they would be, which scared me a little going in to my heat. I ended up winning the workout with a time of 3:07.

WOD #2

21-15-9

  • Thrusters (65#)
  • HR Push-ups

Originally it was supposed to be Jumping C2B Pull-ups in the beginners division but they ended up changing it. No idea why, but in the end it really ended up screwing me. This was my worst event and I took 7th out of the 10 guys with a time of 4:21. I got 3 or 4 no-reps on my thrusters and had no idea why until after the WOD was over when I asked. I guess I wasn’t getting my head through the window at the top of the movement. Shit! Two pushing movements really fried out arms and shoulders here.

WOD #3

5 rounds

  • 5 Deadlifts (185#)
  • 10 HR Plate Jump Burpees

This was the other workout I felt really confident going in. 185# isn’t heavy for deadlifts and I can knock out burpees pretty fast when the rep count is low like 10s. Originally this was supposed to be HR burpees, but at the competition they switched it up to where instead of jumping up and clapping overhead, we had to jump up on to a 15# bumper plate and stand up straight to extend our hips. I think this actually worked to my advantage because the repeated jumping is no big deal for me.

I got into a nice rhythm on the burpees and my deadlifts actually got faster as the rounds went on. I crushed it, winning the WOD with a time of 4:08. This put me back into 1st place overall with a 12 second lead on Casey A. from our gym. I knew I needed a lead on him going into the last WOD to have any shot at winning. I tested this WOD out 2 weeks ago in my garage and did 4:28 without having to do the plate jumps, so today was a sweet improvement over that.

WOD #4

“Grace”

  • 30 Clean and Jerks (95#)

I tested this 2 months ago and got a time of 2:42. Casey A. turned in a monster time of 1:16 before my heat was up, so I knew exactly what I had to do. I had to get 1:27 to win. It was going to take an out of this world performance. My first 20 reps went well and there was a chance, but then I did 21 and 22 and those last 10 reps were brutal. I finished in 1:46, putting me 18 seconds behind the 1st place. I improved by nearly a minute in 2 months though, which is pretty incredible.

I took 2nd place and couldn’t be happier. I gave it everything I had in all of the WODs. Our Survival Fitness crew ended up sweeping the podium and took 4th place as well. It was so much fun battling it out with friends, especially when we were separated by seconds all day long.

The “trophy” they gave out was a custom lacrosse ball with the logo of the competition and your place, as pictured above. Pretty cool. I also got a roll of tape and a speed rope.

Results

More Photos

Strap a Kettlebell to my Back

I’m pretty programmed now to wake up right around 7:30 each morning without an alarm. This is perfect timing to get a bite to eat and hit the 9am class. I even had some time to use the rumble roller this morning, which I’ve been trying to use whenever I watch TV.

Warm-up / Strength

20:00 EOMOTM

  • Odds: 8 Side Bends on each side (71# KB)
  • Evens: 30s Plank

WOD

  • 100 HR Push-ups
  • 21-15-9
    • Box Jumps (24″)
    • KBS (53#)
  • Run 10 laps of 150m holding KB (53#)

I smashed my PR for the 100 hand release push-ups by doing it in 5:46. My previous best was 6:21 just over a month ago. One thing I focused on today was not getting too big of sets early on. I started out with a set of 15, then 10, and then 5s the rest of the way. That really helped to have some gas left in the tank for the 2nd 50. Box jumps and KBS were no big deal.

All the “fun” was at the end with the weighted run. The best way to hold the KB is to use both hands and hold it by the handle behind your neck. It’s probably not real great for your neck and spine, but it’s really the only way to be able to run. We ran nearly a mile! After the 5th lap I couldn’t feel my hands and arms anymore. I wanted to put the kettlebell down so bad but knew it would be so much harder to get going, so I powered through the best I could. Total time for the WOD was 20:30. Even with the cool weather, I had sweat flying everywhere because I had to work so hard to keep that KB in place. Hopefully this transfers well to the 800m run with 25 pounds I’ll have to do next weekend in the competition.

Finisher

  • 100 DUs

Started out with a string of 29 in a row. It was hard to keep that rope spinning fast enough with fried shoulders and arms from the KB run. I finished in 1:45.

Strength in the Garage Gym

A couple of days ago I did the dynamic effort method of training on the bench press, so today I wanted to try it with box squats.

  • 2 sets of 2 @ 45#
  • 2 @ 95#
  • 2 @ 115#
  • 2 @ 135#
  • 2 @ 155#
  • 8 sets of 2 @ 165#

It was definitely a new feeling and variation on the back squat. Get down to hit the box/bench and then try to explode back up.

Deck of Barbells

I was planning to take today off and stick to the 3 on 1 off schedule, but my body is feeling good. Went in for the 11am class.

Warm-up

  • 150m Run
  • 100m Zombie Kicks
  • 150m Run
  • 100m Power Skips
  • 150m Run
  • 100m Lateral Shuffles
  • 150m Run

WOD

Deck of Cards

Suits:

  • ♣ – Hang Cleans (95#)
  • ♠ – Front Squats (95#)
  • ♥ – Push Presses (95#)
  • ♦ – 150m Weighted Run (35# plate)

Ranks:

  • 10, Jack, Queen, King, Ace – 10 reps
  • 2 through 9 – Face value in reps
  • Joker – 1m Plank

The Rx for men was 115# but there is no way I’d be able to handle that. Loading the bar with 95 pounds was plenty heavy and this deck took me forever. I stayed into the start of the next class to finish in 52:54. It comes out to 94 reps of each on hang cleans, front squats, and push presses, 1950 meters of weighted runs, and 2 minutes of plank. That’s a lot of good work to help prepare for the competition.

I was planning to do some cleans in the garage later, but now I don’t have to. I guess I have more time to do real cleaning around the house and organize my garage gym.

A Night in the Garage

Brian came over and we did some work in the garage tonight. We’re both doing the beginner competition in two weeks so want to work on some stuff we don’t do much of in our normal WODs at Survival Fitness.

I was thinking to do some EMOTM for 10 minutes but Brian had a good idea to do Death By instead. He did cleans and I did thrusters. I used 115# for my thrusters because I wanted to get in some heavier work. Made it through the round of 7 and then got in my 7th rep of 8 just as the minute expired.

The first WOD in the competition is an 800m run with 25# of weight. They won’t say if it’s a sandbag, plate, DB, KB, or anything else, so I guess it’s a good idea to prepare for anything. I wanted to keep up some intensity, so we did the following:

5 rounds

  • 200m Weighted Run (25# bumper plate)
  • 1m Rest

I finished each run in almost exactly 1 minute and the clock hit exactly 9:00 as I finished my last run. The 200m was a good distance for this. Obviously it’ll be impossible to keep up that kind of intensity, but this word should make the longer run a bit easier. It’s really awkward carrying a plate, but I think a DB and a KB would be even worse. I think I’ll try it with a DB next week.

Adult Gymnastics at Gym Jesters

Traveling home from San Diego made for a long day yesterday. I got up at 7am to have some breakfast, was picked up from the hotel at 8:30am (Pacific) and the plane landed in Saginaw just before 10pm. I was in bed by 11pm. Today I went to the 11am class and then at 2pm we had an adult class at Gym Jesters Gymnastics Center

Warm-up

4 rounds

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

WOD

Today was a long partner WOD. I was teamed up with Cora and Michelle, the two best women we have at Survival Fitness. We all pushed each other really hard in this one.

    • 30 Sandbag Over the Shoulder (40#)
    • 900m Weighted Run (35# Place)
    • 150m Burpee Broad Jump
    • 50 DB Snatches (40#)
    • 50 KBS (53#)
    • 100m Prowler Push (90# of the heavy sled, 50m high push, 50m low push)
    • 30 Deadlifts (225#)
    • 50 HR Push-ups
    • 100 Air Squats
    • 30 Pull-ups
    • 50 AbMat Sit-ups
    • 2m Plank

We had 40 minutes to do this. I was 8 squats short of getting through the 5th block (did all of the pull-ups). Everyone on the team had to complete both parts of a section before the team could move on to the next area. The team could break things up however they wanted, so in #5 I did rounds of 5 pull-ups followed by 10 air squats until I was all done with the pull-ups. Then I tried to finish off the rest of the squats and couldn’t make it even though I went all out for the last 30 seconds.

Gymnastics

Had a bit of time to rest at home and get some food before heading over to Gym Jesters. Scott and Brent from Gym Jesters started out by talking about the different positions of the back tuck flip and then started putting us through some progressions. First we started out by jumping into the air as well as sitting on the ground and rolling backwards. Next it was up to jumping up, tucking, and landing on our upper back on a high mat.

Some of us broke off to the trampoline, did some progressions, and worked up to doing a back flip while strapped in. After that I jumped into a foam pit from a hit bouncy thing, then into the foam pit just from the wall of the pit. Brent spotted me and I tried a few on just mats. At that point I was pretty good to work on my own. I came close a few times, but I have to work on jumping straight up, making sure to get a fast tuck, and then holding my tuck longer. My biggest problem was coming out of the tuck way too soon.

It was so much fun! I’ve wanted to do a back flip ever since I was a little kid. They just look so badass! Sounds like we might go back twice a month to try different things.