Tag: Weighted Walk

Heavy Mile

Got up early and headed back to CrossFit Park City with my buddy Iliya from work to go to the 7am class. Didn’t really want to get out of bed when my alarm went off, but I knew he was expecting me. Glad we went though. My hip flexors are pretty tight from the 5k down and up the mountain here at the resort. All of the hip work we did yesterday probably didn’t help either.

3 Rounds NFT

  • 100m Run
  • 10 Lunge & Twist
  • 5/5 Calve Stretches
  • 6 Rolling V-ups

Then we did some hamstring, IT band, and glute stretching.

The workout was an “Inman Mile” but in teams of 2. The Rx was to use average bodyweight for the pair, but we were 10# shy, using 185#. We did a pretty even split on the workload I think and never dropped the bar, always passing it from our back to the next person’s front rack. Worked well. I was thinking it would take between 20 and 30 minutes, but we finished in about 17:08.

Then we did 5 alternating rounds of Rowling, with a burpee penalty for each meter over/under 100. I got 98-99-99-101-102.

Tabata Thrusters

Really needed the rest day yesterday. Was up early do go play in a golf scramble. Kind of a shitty day since we had to use all of our rain gear. I was exhausted when I got home.

Got up early this morning, put on the weight vest and headed out for a brisk walk before eating or drinking anything. It was 3.06 miles in 44:05 with the additional 20# strapped to me.

Over to CFi at 12:30 to train with Kevin. Got started with Crossover Symmetry Activation and then did some warm-up sets of shoulder press with 5×45#, 5×95#, and 5×115#. Did a few single muscle-ups and some swinging on the rings too.

XWOD

  • 6-6-6-6-6-6 Shoulder Press (127.5#)
  • 2-1-2-1-2-1 Muscle-ups
    • 2s: Kipping Muscle-ups
    • 1s: Weighted Kipping Muscle-up

First time trying a weighted muscle-up. Failed with 20#, then failed with 10#, and made it with 10# on the last one. Shoulder press was the biggest struggle I’ve had out of any day in the 2 cycles. I may have to reevaluate my plan for these last 3 days. I should have been fresh after the rest day yesterday, but even the muscle-ups felt sluggish in my shoulders.

Gymnastics

E30S 11:00

  • 3 C2B Pull-ups

Was planning to go for 4 every 30 seconds for 8:00 as a step up from 60 total reps doing 6 EMOM 10:00 last week, but after the XWOD I decided to adjust. Went the extra minute to get more volume in. Started doing butterfly chest-to-bar for the first time. Had a kipping one mixed in here and there, but was over 90% butterfly. I’ve never been able to string them together before today. Making GAINZ in many areas lately.

Experimenting

16:00 Tabata (32 Rounds)

  • 20s Thrusters (15#)
  • 10s Rest

Trying out something new. This was all about building an aerobic base for thrusters, which will continue to be built on. The goal is not to go balls to the wall, but slow, controlled, and consistent. I got 8 reps every round and went for it, getting 12 on the final round, which comes to a total of 260 thrusters! Not hard or terrible, but pretty boring. I’m a little worried how bad the DOMS is going to be.

Conditioning

  • Buy-in: 500m Row
  • 3 Rounds
    • 5 Snatches (95#)
    • 10 T2B
    • 15 Ring Push-ups

Pulled around 1:45-1:48 on the row. Did all TnG snatches, 5-5, 5-5, and 5-3-2 on T2B, 5-5-5, 6-5-4, and 6-5-4 on the ring push-ups. Finished in 7:13.

Midline

3 Sets

  • 20 GHD Sit-ups

All under 2 hours.