3/13/2012 - Claudia

I've been out for a few days, with a respiratory cold/sore throat, but back at it today.
Went to CrossFit 321 and did today's workout:

3-13-12 WOD

Deadlift 3 @ 70% – 3 @ 80% – AMRAP @ 90%

“Claudia”

5 rounds for time of
20 Kettle bell Swings 53/35
400 meter Run

Let me just say, if you plan on really attacking Claudia for a PR time, don't do heavy deadlifts first. Probably a no-brainer, but thought I'd mention it.

Did this as Rx'd. For Deadlifts, went up to 415x7.

By the end of Claudia, my lower back and quads were burning. On the last round, my legs didn't want to lift off the ground and my back didn't want to support my torso, but I muscled through and finished in 19:32. Ouch!

March 7, 2012 - "Half Small"

Went to CrossFit 321 this morning:

3-7-12 WOD

Strength
Back Squat 5 @ 65% – 5 @ 75% – AMRAP @ 85%

MetCon
3 rounds for time of
500 meter Row
25 Burpees
25 Box Jumps 24/20
400 meter run

For squats, worked my way up: 305x5, 355x5, 405x7

Then I got into the MetCon, which is a Half Small (1000m Row, 50 burpees, 50 box jump, 800m run).

This was even harder than it sounded - especially after heavy squats!

First row was right around 1:55, easy pace. Burpees were not unbroken, and box-jumps were even more broken still. The run seemed like a recovery. First round was just around 9 minutes, and I finished the whole ordeal in about 29:50.

Smoked!

Another brutal workout

So today I did a workout from 11/21 on the main site:

For time:
21 Hand Stand Push-ups (HSPU)
400m run
21 weighted pull-ups - 20# (WPU)
15 HSPU
400m run
15 WPU
9 HSPU
400m run
9 WPU

I warmed up with a nice easy 800m run - 4:52 and did some other easy exercises:
5 pull-ups
15 sit-ups
15 push-ups
15 squats
10 dips

I then moved into the workout. I've only just started doing HSPU - having cleared out a wall in my bedroom to kick my feet onto - I did about 200 over the course of the weekend, so I felt pretty prepped for this, despite that my lats and triceps were still a little bit sore.

So I found a spot in the gym to kick up on the wall (note to self - next time I can do it on the nautilus machine in the middle of the room - less chance of kicking my feet through the wall, and there is nothing above it to obstruct me).

So I started off with 10 HSPUs, rested and then kicked up and did 6 more, another rest and 5 to finish out. I'm inconsistent still getting up on the wall, which I need to workout - at least twice in the first round I had trouble getting all the way vertical kicking up and had to try again - wasting precious energy.

I then jumped on the treadmill and cranked it up to 12MPH for the run - finishing the 400m in 1:22.
I then grabbed my 20# weight with my feet and proceeded into the weighted pull-ups, knocking out 10-6-5-5. I managed to figure out how to kip with the weight, which made things easier. I finished the first round at 6:37. This looked pretty promising, since the remaining rounds should be shorter. I was aiming for 15-20 minutes total.

However, then I got into the second set of HSPUs. These were brutal. I knocked out 8 - then had a bit of trouble getting up onto the wall, I eventually got 1 more out free standing, without ever hitting the wall, but hitting vertical before falling back over, I managed to squeeze one in. I then tried, fruitlessly to kick up at least 6-7 times before finally catching a break. This was brutal, as it killed my arms, legs, and abs - and kept me in a position (arms shoulder width apart in front of me, one knee to my chest and one leg out behind me) that kept me from adequately catching my breath - while simultaneously straining a large collection of muscles.

Once I did get up, I only got 3 more in - but had less trouble getting up the next 2 times to knock out 2 and then 1 last HSPU.

I moved to the treadmill and knew I had to go slower as I was breathing a lot harder than the first round. I ran at 10 MPH and finished in 1:35 - barely finishing that.

I moved back into the pull-ups knocking out 5 at a time for the first 2 rounds, then 4 and 1 - finishing at 17:50. Wow.

I dreaded getting back into the HSPU position and knew I had to do something smart to make it through. It took me again, 2-3 attempts to get on the wall. I tested my stamina at 5 reps, and kept going - knowing my best chance was to knock out all 9 - which I somehow managed to do.

I jumped on the treadmill at 11MPH - but kicked it up to 11.5 and half way through. I finished this in 1:31. It took me 3 more rounds of pull-ups to finish out at 22:41.

This workout was killer. Loved every second of it - and I am sore all over from it. The sprints certainly didn't help the leg pain from the burpees/squats the day before. I guess I'll need to work on getting into position on the HSPU!

Go hard or go home!