Then it was time for the WOD: Grace. 30 clean and jerks for time. Rx is 135#, I've been doing 115# (I may be due to go up to 125# perhaps).
Going in I decide to use the 1 lift every 10 seconds strategy. It worked really well, I was on pace at 2:30 with 15 reps done. Took a break for 30 seconds hoping to repeat that, but I was getting winded, I did 1 every 10 seconds for another minute, taking me to 4:00, and another 30 second rest, leaving 9 reps to go. I just hammered them as fast as I could and finished and finished in 6:01.
PR by 2 minutes, plus 2 reps! Gotta be happy with that, especially given the amount of work we did before.
Thankfully lower volume today, but it looked way easier on the board than in real life.
Warm-up: 2-4-6-8-10
Squats, push-ups, kettle bell swing.
I kicked up into s handstand against the wall again leading with my right and it was okay again. Still afraid to lead with my left. Held it longer than usual.
First part was hang power clean + power clean, for 1 rep max. 135# was easy, so was 155#. 165# was less easy and 175# was hard.
First attempt at 185# failed. Second attempt i caught the hang power clean, but didn't have enough from the floor. Oh well, I'll take the 175#
The WOD was 3 rounds for time:
- 30 ab mat sit-ups
- 10 clean& jerks 185#/135#
Did women's Rx and even that was brutal.
13:14.
Another successful workout, no back issues, which is pretty good if you consider my injury was 3 days ago.
Partner WOD and partner warm-up.
While partner if rowing 250m do burpees, switch, then switch and do lunges, switch again.
Dynamic stretching. I kick up to a handstand against the wall, leading with my right foot instead of left, no problem, the wall may have helped. Did 2 holds for 10ish seconds.
Worked with new guy Ralph.
For time, share the work:
-150 cal row
-125 burpees
-100 power snatch 75#/55#
-75 toes to bar
We split the row by time 1:00 each, bring a bit taller and more experienced, had we dive equal calories, he would have gotten way less break, do tune made now sense, and we weren't that far off calorie-wise.
Burpees with did 80, 4 sets of 10 each, except the last one i did 12, leaving him 8. He was starting to hurt. His 2 first rounds were to fast and he was paying the price. Lesson learned.
Power snatch at 55#, i did 12 he did 8, third set, I was starting to hurt, and we had only 6 or 7 minutes before the cap, so we decided 80 troops would be enough.
We finished off with the 75 knees to chest with less than 2 minutes left.
It was good. Ralph worked really hard.
28:12
So Monday I did go to Crossfit, but I didn't make it past the warm up.
Kicking up into a handstand after the dynamic stretching, i tweaked my back.
Seems that going for flexion to extension can jam my L5-S1.
Luckily I got in to see Rob the same day, before my back got site from compensating, mobilized the joint and got me upright again. Took Tuesday off and was back at it today.
It was a good workout to come back to. Low volume, hardly any flexion except the pull ups (which gravity is not compressing the spine) and no load.
Warm-up was squats, box step ups and kettle bell settings for 5 minutes, and dynamic stretching, which went okay. Didn't even try a handstand.
Did some great pull up drills. Started with Hollie hold then arch hold, then alternating then killing.
After that we did the 1 pull up 1 kip drill. For this I tried doing 1 butterfly/1 kip and it went really well. Even coach Alex said so.
The wood was a15 minute AMRAP
- 10 pull ups
- 10 wall balls 20#/14#
- 10 box jumps 24"/20"
I decided to make it about the pull ups, did women's Rx, for the med ball and the box. Still used the 10' target though.
Did the same as the drills at first 1 butterfly/1 kip until I got 10 butterfly, and it went remarkably well. This may be my new goto.
Went unbroken the first 4 round, round 5 had to break them in two, the switched to regular kip do I could resume unbroken, last round had to break the regular kip. Getting tired.
Wall balls were all unbroken, box jumps were mostly step down with a few jump down. Some were step up. I was a bit nervous for my back on these.
Did 6 full rounds, plus pull ups and 5 wall balls.
Very happy with that.
No issues with my back.
What a week.
Arms were still sore from Mondays push-ups. Hammies were still tight from Tuesdays today and RDLs, and I didn't get to the gym since.
Finally made it this morning despite the drinks and pub food and the late appointment with the social worker.
After the 5 minute warm-up of burpees and wall balls, the dynamic stretch was okay, but the handstand work was a bit scary the way my stomach felt. But I survived
Part 1 find 1 rep max thruster, 12 minutes
3 minutes rest/out you extra weights away.
3 rounds for time
- 80-60-40 double-unders
- 20-15-10 thrusters 115#/75#
Hit 165# no problem, jumped to 185#. No go. Clean was off and didn't have good position for the push press. Still front racked, tried to square and go again, but no.
Tried again. Better position but still no. With time running out i peeled back to 175#. Couldn't lock it out
Meh.
WOD went well.
For the double-unders, which I've been struggling with I abandoned the numbers, I planned to go to failure 4 times in the first round, 3 in the second and 2 in the last wherever that got me.
First round I got like 19, then 18, not even half way of well. Third attempt I made it to like 67, then made it to 80. Sweet.
Used women's weight, 75#, did 10 and 10
Round 2 Dane deal. Third attempt took me to 60 double-unders. Thrusters were 10 and 5.
Round three again, made 40 in two tries. And 10 unbroken.
I'll take it.
I was kinda hoping for another heavy day like last Tuesday, but it was not to be.
I was also expecting more leg intensive after all those push-ups yesterday. Wrong again.
After the 6 minute warm-up of box step ups, hanging leg raises and shuttle runs we did a less than fun WOD
7 rounds
- 7 hang per cleans 135#/95#
- 7 handstand push-ups
So much for leg day.
Women's Rx, bear push-ups.
9:44
After that we did bench. 15-15-10-10
Worked with John. We did 75#-85#-95#-105#
Last few reps sucked each time. So i guess we got it right
Woke up at 2am and took forever to fall back to sleep.
5am rolled around to quickly. And I'm sure that glass of wine didn't help one bit.
But I managed to roll it is bed.
Kept it simple this morning, which doesn't equate to eat by any measure.
Warm-up: 10 side lunges, 10 burpees, 10 kettle bell swings. For 6 minutes.
Then the WOD:
4 rounds for time
-20 push-ups
-15 front squats 115#/75#
-15 push press 115#/75#
-20 sit-ups
So a push-up workout. Did women's Rx, no sense killing myself on the rest, it was all about the push-ups. Even splitting the difference at 95# was appealing, but I wisely decided against it.
23:43
Push ups feel apart at the end of round 2, then it was chip away until the end.
Front squats were easily unbroken. Push press were two sets each time.
Sit-ups were sit-ups.
Interesting workout.
Warm up was partner rows 250m while you do burpees, switch, then partner rows 250m while you do sure squats, switch. Not bad
Hamstring/adductor on the right felt tight.
WOD was teams of three, one at each station, advance only when all 3 are finished.
For time- 21-18-15-12-9-6-3
- hang power clean 75#/55#
- row for calories
- wall balls 20#/14#
Worked with Heidi and Sawyer. We all used the same equipment, only difference was i hit the 10' target on the wall balls.
Turned out we were pretty evenly matched that way. Every round we waited for whoever was on the rower. I never felt like I was holding them back and i never felt held back.
Finished in 19:57. Can't complain one bit.
It was good.
Heavy day.
After a 5 minute warm up is 10 squats, 5 burpees, 5 pull ups and 30 double unders we did clean and jerk
2 sets of 3 c&j @ 70%
2 sets of 2 c&j @ 75%
3 sets is 1 c&j @ 80%
4 singles heaviest weight for each
Wasn't stellar, but i haven't worked heavy in s long time.
145# for triples was okay. Got better with each set.
155# doubles was solid
165# singles were okay, jerks were wobbly.
Hit 185#. Clean was sold, jerk was very wobbly. Stopped there. No point hurting myself and we still had deadlifts to go.
Deadlifts, 6 sets of doubles at 70%
Felt good to lift heavy.
Well I guess two in a row was all I'm gonna get.
Today sucked on so many levels.
Warm up, felt a pull in my right groin/aductor, doing the side lunges. It was 3 shuttle runs, 10 air squats, 10 barbell pressed and 10 side lines x2.
Skill work was snatch: 7 sets of 3. Probably didn't warn up enough, might have done 4 sets, maybe 5, of mostly missing the first sometimes missing the second and usually getting the third. Still needs work.
The the WOD.
100 burpees for time.
I thought it was a joke, it wasn't. I'm never doing that again.
12:09
Two good workouts in a row, who knew?
Warm up was row 200m, walking lunges and 20 DUs. X2
Dynamic stretching with pull up drills, want into it.
WOD was a 12 minute AMRAP of
- 30 air squats
-15 push press 95#/65#
Air squats are a breeze, push press got hard quicker than I expected. Did 75# instead of women's Rx, extra 10# made quite the difference.
Made 6 rounds plus 22 squats.
After WOD was partner row 4000m. Switch every 250m. Sucked.
Done. Satisfied.
That was my kind of workout.
Warm up was air squats, pull ups and burpees.
I did the fascial release on my hip, using the voodoo band, that made the dynamic stretching way better, and i still hijacked the inch worm for my physio homework
We worked on false grip kipping and L-sits
Skill work was 7x 3 squat cleans plus 1 every 90 seconds. Did 135#. Last 4 sets were touch and go.
WOD was short, 6 minute cap
5,4,3 squat clean 225#/155#
Vs.
3,2,1 rope climb
Did women's Rx. Wise choice. Spilled my first clean, and spilled my next to last, with like 30 second left, got capped half way up the rope on the last climb.
I could have gone harder, but we haven't done workouts like this in ages so it was hard to gauge.
It was good.
Another pyramid chipper.
Warm up was shuttle run, "table tops", mountain climbers x4.
Dynamic stretching. Strict rings knees to elbows.
WOD was
-10 muscle ups (scale to 15 dips)
-20 dumbbell snatches 70#/50#
-30 box jumps 24"/20"
-80 wall balls
-30 box jumps 24"/20"
-20 dumbbell snatcher 70#/50#
-10 muscle ups (scale to 15 dips)
Dips were once again harder than they had any right to be.
Scaled snatcher to 45#
Used men's box height
Used women's med ball. Good thing.
Resorted to bar dips for the last 7 reps
18:32
Meh
95# thrusters never felt so hard. Well maybe 5 years ago. I wonder if opening up my thorax is recruiting the muscles that should have been working all along and they aren't happy about it.
That sure would explain a lot.
Warm up was 3 rounds of 10 wall balls, 10 side lunges and 5 burpees.
Used the stretching to open my thorax a bit. Every little bit helps.
Skills was strict rings knees to elbows, hollow body. No arm bend makes it tough.
WOD was rough.
3 rounds
-21 chest to bar
-15 thrusters 135#/95#
-50 double unders
Regular pull ups, women's weight.
First round was okay, pull ups unbroken, thrusters sucked, broke them up right away. Double unders were not pretty.
Got worse from there.
22:21
Ugh.
Sure is a lot of suck going on at Crossfit these days.
Warm up was working lunges, push ups and glute bridges.
Stupid dynamic stretching again and handstand practice followed by stupid internal shoulder rotation drill.
Then right into the WOD.
4 rounds is
- run 400m on the stupid route through the gym and down the stairs. Whatever.
- 5 muscle ups
- 7 strict handstand push-ups
- 9 unbroken power cleans 115#/75#
Tried to work on my butterfly. Stupid mistake, switched to regular pull ups.
Get on box for hspu took to long, switched to bear style
Cleans were fine. Tested at the top for a beat.
20:53. Dead last yet again.
Whatever.
