WOD:
| Rxd | Int | Scale |
| Nate 2 MU 4 HSPU 8 KB Swing (32/24kg) AMRAP 20min |
Nate 4 Burpee Pullup 4 HSPU in bands 8 KB Swing (24/16kg) AMRAP 20min |
Nate 4 Burpee Pullups 4 BB Press (75/45lbs) 8 KB Swing (24/16 or 12kg) AMRAP 20min |
RESULTS:
Scaled: 7 round + 8
(w/ 35#dbs and 28kg)
COMMENTS:
Burpee pullups really do suck. That is all.
So I didn’t make it back to the gym much last week. My legs where just wrecked from the squats on Monday. Eating during the week was ok, not so much over the weekend.
But it was back to the gym on Monday, even if it was kinda late… hit the 7:30pm class since I didn’t leave work until 7:00pm. Workout was alright, but as usual… I didn’t scale properly and the KB swings slowed me down a lot because of my back. Was suppose to only take about 5min and I took almost 10min. I did talk to Karo a bit after and he said I need to focus on keeping my core tight when doing things like this. He said that is very common for folks to not have an issue keeping tight during heavy lifting, but they forget it about when doing high rep stuff like KB swings and box jumps. I know my core is definitely on the week side, so I really need to work on that… guess its time to start doing some hollow hold/rocks at home.
WOD:
Heavy Hang Power Cleans – 2 rep, repeat for about 15min
5 Rounds for time of:
RESULT:
Hang Power Cleans: 95# … 185#
5 Rounds: ~10min
WOD:
“Lumberjack 20″
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
RESULTS:
35:36 @ 225# deadlift, 95# overhead
WOD:
Perform the following for time:
Rest 1 minute and repeat for a total of 5 rounds.
RESULTS:
27:52 @ 1.5 pood
Anything that involves kettlebells never bodes well for me. Between the knees-2-elbows and the kettlebells, by forearms where toast. The last two rounds, I was only getting 2 swings sometimes. I was the last one to finish, but I did finish.
WOD:
Front Squat 3-3-3-3-3 Heavy!
10 Rounds for time of:
RESULTS:
…-235-265(f)-255(f)
16:35 (7 rounds @ 1.5 pood, 3 round @ 1 pood, 24″ box)
All around… not one of my best days. Didn’t get anywhere near my max front squat (275#). We also some how ended up working with a 35# bar, eventually we switched to the standard 45#.
As for the metcon, I didn’t think I was going that slow… but when everyone else was finishing I was only on round 7. I was ready to give up… but of course nobody would let me. So after a quick rest on my back, I dropped down to 1 pood and finished the last 3 rounds. Thanks guys for pushing me.
Needless to say, after this I spend some time on the foam roller and reverse hyper to help my back out.
Then I spent about 10min or so working on double-unders. Several folks have tried to convince me to sign up for the CrossFit Games Open, but the first WOD includes double-unders which I haven’t quite gotten… yet.
WOD:
Tabata Hollow Rock
For Bob’s Birthday Workout – 20min AMRAP
You will work in groups of 3, you get to rest while your partner’s go.
RESULTS:
6 rounds @ 1.5 pood
So after we finished up in the 5:30 class, we had a party for the end of the Paleo Challenge. While I didn’t win any money, it was great food, beer, and cool to hear how everyone did on the challenge. Then I remembered I still needed to do 50 more burpees…
Burpees Day 80:
30 (during WOD) + 50 (post WOD, post Paleo Challenge Party) = 80 burpees done.
WOD:
Chip away at it:
RESULTS:
30:22 (subs: 35# db, 1.5 pood, band dips)
Basically it this WOD was 11 sets of 40… and it one really took a lot out of me. I haven’t gotten that stitch in my side in quite a while. The first run started off good, but then it was downhill from there. The push press took me longer than expected, I think mainly because of trying to control the dumbbells. I was happy that I was able to string several of the toes-2-bar together, at least in the beginning.
I was pretty well done after this one and curled up on the floor…. but moving on….
BURPEES:
40 (in the WOD) + 25 (post WOD) = 65 done for the day.
Having not got around to doing these in the morning this time around, doing them at the gym before I head home is working pretty good. Don’t have to avoid the cats ;-P
Round #1 – WOD:
Clean Pulls Heavy…..(Pulls 1 and 2, not the catch)
Max rounds in 4 minutes of:
Rest 1 minute and repeat for 3 rounds
RESULTS:
255#
4 rounds, 3 rounds , 3 rounds + 1 swing
As expected the KB swings where my week point, although I did get most of the rounds unbroken until towards the end. I think part of its I get nervous when I feel my grip loosen just a bit and end up stopping. I also think I need to work on trying to move the KB more on the way back down rather than just letting fall, this is probably part of why I take so long doing them… I’m not fast.
Joined Maura for the Truine boxing class upstairs (1hr). The only other thing I’ve done like this was the MMA conditioning class at the office, which I really liked. And I did remember some of the stuff form it (i.e. what 1, 2, 3, and 4 are).
I’ve been wanting to try some sort of martial arts type stuff… so I’m thinking of checking out the Jiu-Jitsu classes here as well.
56 burpees done before heading home from the gym.
WOD: “Nate”
As many rounds as possible in 20 minutes of:
RESULTS:
10 rounds + 4 HSPU & 8 KB Swings
Subs:
So tonight I got my 2nd, 3rd, … 8th muscle-up! I hadn’t tried one since I got my first, so I was extremely happy. During the goals seminar last weekend, I thought about putting “getting my 2nd muscle-up” as a seven day goal. But I think now want to do something more like “get three consecutive muscle-ups without letting go of the rings” as month long goal.
I did 2 muscle-ups before the workout in the warm-up, and then about 6 during the workout. Most of the time I’d get the first one, but not second. After a two rounds of attempts without getting any, I moved to the jumping sub. I practiced some HSPUs during the warm-up, but still can’t really get them consistently or at fast rate, so I stuck with the sub off the box the entire time. For the KB Swings, I did try 2 pood for 1 round and still have issue… between not being able to control it and feeling it slowly slip out of my hands, I went back to the 1.5 pood.
WOD:
“Helen” - 3 Rounds for time of:
RESULTS:
13:45 @ 1pood
Having to jump up to the pull-up bar makes a big difference… but using a taped bar also makes a big difference (even if I do have to jump up to it).