WOD: CrossFit Total
1 Rep Max:
RESULTS:
COMMENTS:
I really wasn’t feeling the heavy lifting yesterday for some reason, which is unusual since I normally love it. In spite of that, I did mange to get a PR on the back squat. The other two, not so much. Both are lower than my previous PR from some time ago.
WOD:
1 rep max back squat
Then, 5 rounds of
Back Squat: 295, 315(f)
5 Rounds: 7:47 @ 175# (scaled weight, and std kipping pull-ups)
COMMENTS:
Figured I’d post this one since it included a 1 rep max. I had no clue what back squat was going into this, but apparently it was 295# which I’ve gotten last 2 two times I’ve gone for max back squat (which are from over a year ago). I’ll be adding this to my PR page, so I have a reference for the next time.
Ok, so I haven’t been so good with this stuff as of recently. Its been quite a while since I’ve been into the gym consistently for various legit and not so legit reason, I made it in ONCE over the prior two weeks. But worse than that, I’ve also been eating like crap, and by crap I mean lots of pizza… go figue, isn’t that always my downfall.
Anyway, as of Sunday I started trying to eat cleaner again (i.e. Paleo/Primal) and did good yesterday (Monday) as well. This included hitting up Costco to stock up on a few things so I don’t continue to order pizza. I really really need find some motivation to strict with eating clean.
It was also the first day back to gym… so needless to say, my legs are a little (aka ALOT) sore today.
I went kind of light on the back squats since my back started bothering me during the warm up (ugh). For the metcon, the jumping pull-ups where surprisingly hard… the legs just didn’t want to function. But it felt good to be back.
WOD:
Back Squats: 10 reps, add weight, 8 reps, add weight, 6 reps, add weight, 4 reps, add weight, max reps.
For Time:
RESULTS:
Back Squats – 10@135, 8@155, 6@165, 4@185, 8@205
Metcon – 10:33
So its been almost a week since I’ve been back to the gym because of my hurting my arm last week… and no surprise, I pretty much sucked ass, but got a good workout. We started with back squats which went well. Due to the size of the class instead of doing stuff on the minute, we just cycled thru folks sharing a rack (for us it was 3) and then rested 30sec. For the met-con, I opted to go a little lighter just because I know deadlifts agitate my back and I didn’t want to skip another week by tweaking it. Still took me over 5min…
WOD:
Back squat ladder on the minute @ 135#
Then for time, 4 rounds:
Results:
11 @ 135# (3 folks, rest 30sec between sets)
6:27 @ 205#
Team WOD
Teams of 2 or 3, 1 person doing a round at a time of:
• 3 back squat
• 6 thrusters
• 9 burpees
10 min AMRAP
RESULTS
4 rounds
Burpees Day 123
Completely forgot these yesterday until Sal wrote the workout on the board this morning. So…
36 (during WOD) + 87 = 123 done
WOD:
Back Squat 3-3-3-3-3-3-3
5 Rounds for time of:
RESULTS:
Low bar 235#
9:09 (w/ band)
So for the back squat again, I worked on the low-bar rack position which I’ve only done once before. Still not comfortable with it, but getting better. However, this time around a big issue was my flexibility. Don’t recall it being an issue last time, but I had a hard time getting my hands narrow enough for the rack. To the point that stopped at 235# I was starting to feel some pinching in my upper arm. I think I had previously tweak something there and this just aggravated it :-(
As for the metcon, I did better than I expected mainly because I started off with the band assisted dips. I’m getting better at unassisted dips, but not when you need to a bunch of them. I also have officially decided that I need to use the old medballs for the wallballs to avoid rouge a ball flying across the gym. It was kinda funny at one point, when using one of the new ones I managed to get the ball to hit me in the head (guess I was too close or threw too hard) and then fell behind me and rolled under another person who sat on it at the bottom of the wallball squat.
WOD:
Speed Squats (Sets of 3 at a heavy but controllable load for 10 sets)
Max Rounds in 10 minutes of:
RESULTS:
135# – 275# low-bar back squats
8 rounds (Rx)
For the squats, Jason went over high-bar v.s. low-bar back squats and most of us ended up trying out the low-bar back squat which we haven’t done before. Definitely felt different, I could really tell that it was working the legs different as can usually feel it in my quads. But the low-bar uses more of the gult-ham. We started at 135# and then stuck with 275# for the last few sets since that is where we started to slow down.
For the metcon, I felt pretty good about this one. I’m glad I stuck with Rx for the snatch, Even though I wasn’t able to string them directly together (i.e. not drop the bar), I think I was pretty good with getting back on the bar quickly (at least for the first few rounds). The original workout called for normal pull-ups, but Jason changed it to jumping to help keep the intensity up.
BURPEES:
64 done before heading home from the gym.
Back to the gym after a week off and it was not pretty…
WOD:
To begin:
Perform slow and controlled back squats at a moderate weight that you can control. Hold positions and feel what is working. Perform sets of 5-7, these should be challenging
Then:
Ranbir’s Birthday Workout
With a 1 pood KB perform 4 rounds of:
1 round is when you’ve done both hands.
RESULTS:
10, 9, 9, 6, 5 @ 185#
14:12 for 2 rounds of 4 rounds
So I didn’t finish this one. For not having been to the gym in a week, not sure what I did but my back was not a happy camper right from the start. Doing some KB swing for the warm was rough and the good morning stretches where also bad. It took me longer to do 2 rounds than most people took to do 4 rounds… and rather than tweak my back more I stopped after the 2nd round.
WOD:
Overhead Squat something heavy (relative to each person obviously)
5-5-5-5-5
4 Rounds for Time:
RESULTS:
65-95-115-135
13:49 @ 115#, single+double
Pretty happy with the overhead squats, last time I did them back in June for a 1 rep max I only got to 140#. Although my wrists are so happy with them ;-P As for the metcon, dropping down to 115# was a good. Enough that I couldn’t power straight thru all 20, but didn’t have to re-rack the bar either. Just paused a few (ok, maybe more than a few) times. For the double unders, I ended up doing 25 single and 25 doubles because I can’t get more than one double under at a time. I have to go single, double, single, double, etc… But I did do the 30″ box!
WOD:
Back Squat 5 reps at 75% of 90% of your 1 Rep Max, 5 Reps at your 80% of your 90% 1RM, and finally finish with 5 plus as many reps as possible at 85% of your 90% 1 Rep Max and then keep going to get as many reps as possible.
Perform Max Wall Ball Shot’s in 7 Minutes… the catch, for every time that ANYONE drop the ball (you can hold it) the entire class must perform 1 burpee.
RESULTS:
185#-205#-225# (15 reps)
115 + 1 burpee
So nobody dropped the med-ball during the workout, but rather somebody decided they wanted to do a burpee and with 3s left they dropped it so we all had to do 1 burpee. Oddly it wasn’t my legs which got tired during the wallballs, but rather my shoulders. However, let me just say that the stairs after this workout where fun ;-P