Workout
Take 45 minutes to find:
3-rep Max Push Press - 165#
1-rep Max Weighted Pullup - 40# ———————————-
“Cookie”
In five minutes, accumulate as many seconds/minutes in an L-sit as possible.
:55
Nice workout to come back to after some time off. I ran a bit during the holidays and swang a kettlebell I got for myself as a (heavy) stocking stuffer, but really didn’t do much working out at all. I think I could have gone heavier on the Push Press, but I didn’t want to push it on my first day back so I focused on form - keeping my belly and glutes tight. the weighted pull up felt surprisingly good. The L-Sits were really tough. Did 8 seconds to start, then intervals of 5 and 4 seconds until the end when it was down to 2 seconds.
Finally! Been stuck at 115# for lat two years and so today I just said “F—- it!” and I got that bar overhead. It was technically a deep power clean followed by a bit of an OH squat, but I got it, mofo! I stayed at 125# to work on catching the bar at the bottom of the squat. Never did, but got a little deeper as the morning wore on.
Notes: had a bad cold all week. Good workout to come back to. Felt really good on these. I think I could get more weight, but happy I dialed in the form at 145 and 150. PR’d my old #RM OH Squat from April 2010 by 15 pounds. I also have notes of an old 1rm of 135 that will be totally shattered the next time I go for that. The real accomplishment will come when I snatch this frickin weight!
Notes: This was more challenging and taxing than I anticipated. 5 reps feels like a lot at heavy weights. The goal was to find a heavy weight and stick with it for all 5 sets. 295 was the right weight. On my 5th set I couldn’t get that 5th rep and was extremely dizzy after the attempt. Fun stuff. My hamstring will be singing tomorrow!
time was something like 48:30. Not a blazing fast pace, but ok considering I haven’t run over a mile in a year. Didn’t stop once.
The course was extremely crowded the etire 5 miles and it got to be a bit of a contact sport trying to weave my way through. I started at the back of the pack with Emily, who was pushing Isaac in the stroller (babies and dogs at the back). I never got to s spot that was clear. But I passed a lot of people along the way, so even though I wasn’t super fast, I kind of felt like I was. Saw a lot of CrossFit t-shirts and several other Vibram Five Finger folks. Really fun morning.
Time: 26:31
Old score from September 8, 2010: 29:10 (using 20 inch box and 14# wall ball)
Notes: Burpees are the big time-suck for me on this. I can only get through 3 at most before I need to stop and reevaluate my place in the universe.
But I’m super stoked about the 2 minutes and 39 seconds I took off my time, especially with a higher box and heavier wall ball. Despite how crappy I feel in every single workout, I am improving. Now if I can just conquer these freakin’ burpees I’ll be set…
Warm Up
2x
1 min Wall Ball
1 min Row
1 min Reverse Burpees
1 min Thoracic extension
WOD
3 minutes to complete:
200m run
Max Thrusters 135#
rest 2 minutes
6 minutes to complete
400m run
Max Thrusters 95#
rest 2 minutes
9 minutes to complete
800m run
Max Thrusters 65#
Score: 7 + 20 + 23
Notes: This was a lot harder than I anticipated. I could barely walk on the last run…mainly because my shoulders were tired…very weird. That non-run left me little time to get in the 65# thrusters. Happy that I could eke out the 135# thrusters, but I think they did me in for the rest of the workout.
AMRAP in 15
3 HSPU’s
6 dead hang pull ups
9-second L-Sit hold
12 Pistols
Score: 4 1/4
The WORST combination of movements for me. Exactly why I was there today. HSPU’s were from a box. Need to get off the box! Pulls were pretty good. L-Sits ok. Pistols were horrible as always.
Notes: Partnered with Leo who is always good for perfect-form inspiration. I felt good today. My form broke down pretty badly toward the heavier weight though, with my arms bending on the clean and my lunge very shallow on the jerk. But the weight moved. Tried 190# but hit myself in the chin with the bar on the clean and kind of got my bell rung…
Warm Up
800m run
some KB swings, GHD extensions, Rope anchor practice.
WOD
For time:
5 Rope climbs
50 Box Jumps (20)
50 Kettlebell swings (16)
50 Sit-ups
50 GHD Extensions
800 meter Run
50 dumbbell Hang Power Cleans (30)
Time: 25:50
First day back after a week off due to a bad cold. Felt good to be back. The run was excruciating after the 50 GHD extensions. Coudl barely walk the 800 - probably only ran 300m of the whole loop. Everything else felt pretty good though. Fun workout.
Personal Warm Up
800m run
Warm Up
2X
10 wide stance Good Mornings (45#)
10 Wall Squats
2 min Horizontal Squat
WOD 1
Dynamic Box Squat (50-75% of 1RM back squat)
range of 95# to 185# (for at least 6 sets)
WOD 2
3X
500m Row Sprints
Sprint 1 - 1:36.5 (PR) last PR was 1:36.6 on 9/8/09 . I’ll take it.
Sprint 2 - 1:55
Sprint 3 - 1:54
Notes: Box Squats were a little wobbly today…not sure why. My balance coming up out of the squat was off. But I never fell down. So that’s good. Otherwise they felt good.
The rowing was awful. The first one took it out of me. I started like a bat out of hell…at a 1:20 pace that fell to 1:45 pace around 300m in. The other two rows were just bad news. Glad I got a bit of a PR, but would like get my endurance up so I can be more consistent in these. At least I know I gave it my all that first round.
335 x 3 (PR) in fact that’s a 1RM PR as well. Boo ya I is gettin stronger… —————————————————-
Tabata mash-up
Air Squats
Box Jumps (20”)
- Score is total of all reps: 154
These box jumps were horrible after the deadlifts and combined with the squatting.
For time:
10 deadlift (255)
100 anchored sit ups
30 pull ups
30 push ups
1000m row
30 push ups
30 pull ups
100 anchored sit ups
10 deadlift
Time: 27.02
Wow that was slow going. I was fine till I got to the 30 pushups and then I just fell apart. The second half of this was horrible. Even the sit ups which I normally am ok with were killing me. Fun workout, but not crazy about my performance. Guess it was just one of those mornings….
My legs were jelly throughout the cookie. I did a lot of cleans - perhaps too many - to get to the 155#. My form really started to break down on the 5th rep at 155 adn there is no way I would have made a 6th. But I do think I could go a few pounds heavier. Very happy to see that I can clean 175# with fairly good technique. I can power clean 185, so I technically should be able to surpass that on a regular clean, but my 3rd pull speed still needs some greased lighting.
I really don’t care for Front squats after rowing.
