8 Good mornings (45-65)
8 roly poly
bunny hops up and down the gym
Heavy TRiplets - Deadlifts
315 - 315 - 315 - 315
These felt good. I need to work onm my hand positioning which is off. The right side of the bar (as I’m looking at it) tends to be lwoer than the left, due to my hand being closer to my body. Tried to fix it, but it’s hard to fix things when you’re focusing on lifting heavy three times.
10 mintue Time Trial on Rower
Scores: 2437 meters; 4 rounds 2/3 plus 2 box jumps; 2082 meters.
Notes: First row felt steady andgood. The amrap was not fun nor was the second row. Glad I did this workout, but not sure I ever want to do it again. It’s pretty grueling. The second row was just abysmal. I stopped a few times to catch my breath. I did ladies RX on the AMRAP, but could have gone heavier, though I was not moving very fast this morning. Good one to come back to after a few days off post-Challenge. My brain is still jumbled.
Could have gone a few pounds heavier (I think) but ran out of time… did sets of 10, 7, 5, 3 and then 1’s. All felt good. Really like box squats.
500m row for time
took .8 seconds off my last recorded time (in ‘09). Felt good for the first 250, but felt like I fell apart a bit on the second half. Not terrible, but my pulls were not as efficient and powerful. Regardless, I’m happy I’m still getting PRs as an old man.
Workout 5-5-5-5-5 (on the 2:30 mark)
Snatch (started with 115, went to 95 to work on technique)
at 11:30 mark, run a mile Mile time: 7:53 (PR!)
I’m pretty sure this time is a PR for me. Last I remember recording my mile time was 8:20 or 8:30…that was several years ago, but it was also on a straight course on a downward slope along California Street in Santa Monica…no turns or slight inclines to mess with my easily messed-with head. so today is definitely a vast improvement from those days of old.
I has specifically meant to try a Mile for time a few months ago when I had written the gym’s programming, but I was sick that day so I didn’t run… I’d like to try it again without doing a bunch of snatches beforehand…shooting to break 7!
Snatches were OK today. I never go my shoulders fully warmed up though. I did some good snatches at 115 but then started power snatching them so I went down to 95 to be sure I got under the bar. Sam pointed out that my starting position on a couple of snatches was too bent over…I was moving too fast and not thinking my way to the bar… when I slowed down and corrected that, things got a little better.
fun workout. HOllow rock felt good. Push ups were as always the limiting factor. DH Pull ups went away at round 5. I had a tough time keeping count on 1 count mountain climbers - I’m so used to doing the 2 count.
Big class and fun morning. got to learn the origin of the phrase “pass the buck.” Has to do with poker and knives…
CrossFit Games Open WOD 12.2
Proceed through the sequence below, completing as many reps as possible in 10 minutes of:
30 Snatches, 75/45
30 Snatches, 135/75
30 Snatches, 165/100
As many Snatches as possible, 210/120
I got through the first 30 in just over 2 minutes. Went to 135 and tried 5 attempts. The bar was flying high enough for me to catch but I was having a mental glitch and got scared of getting below the weight.
Went down to 115 and did 14 more
Total score (scaled) 44.
I’d actually like to try the women’s weights, all of which I can do, just to see how far into the workout I can get.
some jumping rope and situps for the winning team (I was on both winning teams!)
335# (PR by 10 pounds) 355#
335 felt failry easy so I was confident I could get 355. But that confidence left me when I got the bar off the ground. I felt my lower back doing a lto of the work so I opted not to hurt myself. Happy I’m progressing. Slowly but surely…
jumping rope and trying out the stationary bikes
walking lunges with a twist
2 min Cobra hold
1 minute pushups
1 minute wall angels
15 hip raises, each side
27 KB Swings 20kg
21 KB Swings
15 KB Swings
9 KB Swings
6 KB Swings
Notes: fun workout. KB swings were no issue since I went light. But my running was too darn slow. Got passed up by a lot of people on the run. But overall, felt ok about the workout and had fun. running, running, running….