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….
range from 135 - 185 with band and chains
Goal was to stay at a weight where you could still move the bar quickly. These felt good. Poor Leo hit himself inteh gonads with the chain…. Remember to load the chain away from the dead center of the bar…you may hurt yourself.
1 rm Front Squat
didn’t’ really find it
got 205# for 2 reps but failed at 225 and 215 for 1. So for now: 205# which is a PR. Last PR was 195.
100 KB Swings for time
Went light so that I could go fast. And I did ok. Did a set of 25. a set of 20. a set of 20. A set of 15. a set of 10. a set of 10.
Grip was the limiting factor here as the weight didn’t really bother me otherwise and I was moving the bell pretty fast. fun workout. Will work on this at hom with my 20KG KB to get that grip strength up.
Handstand Push Up practice.
Sam showed us a good progression to learning to kip a Hand Stand Push Up.
Head stand tri-pod position,
Head stand tri-pod position, rocking
Head stand tri-pod position, kick-out to a pushup position
Head stand tri-pod position, kick up to a spot on the wall
I got to the kicking up to the spot on the wall. Good stuff. Gave me hope.
Then came the workout.
Three rounds for time of:
21 Thrusters (65)
My endurance is still not where I want it, but I am getting there slowly. Went light to focus on speed and met-con conditioning. First round was great. Good run, moved pretty quickly through the thrusters. Second round run, I got pretty winded. Third round I was wrecked and had to walk on the run. Iman passed me on the last 800, but I caught that MoFo on the thrusters. And I beat Leo. He’s sick and did the workout with the prescribed weight, but I’m going to enjoy probably the only time I can say it: I beat Leo.
50 Box Jumps
45 Pull-ups (unassisted)
40 DB Thrusters (25)
35 Kettlebell Swings (16)
30 Planche Push-ups
25 Double Unders
20 Front Squats (75)
10 Turkish Get Ups (30)
5 X 3 pullups/3 dips (bands galore)
This was a brutal journey that started strong and then quickly devolved into complete shoulder exhaustion and total cardio meltdown.
I had a decent pace on the box jumps and pullups. The Thrusters, though light, did my shoulders in. KB swings were broken into 3 sets. Planche push-ups 15 sets of 2 at a time (!). Double unders, puhleeze. 25 sets of missed or sloppy DU’s. Front Squats were OK but slow. Burpees gave me the excuse to lay on my stomach for a few minutes…which I don’t think is the point. Turkish Get Ups, which I’m normally pretty good at, were f—-ing awful. Each one more awful than the next. Balance and focus totally wrecked. I gave myself a bunch of assistance on the pullup/dip combo and still moved slow…
Another lovely morning of sunshine and flowers at CFLA!