Wednesday, April 25, 2012
4-17-2012 - Michael
4-17-12
Strength
Back squat 5 @ 75% – 3 @ 85% – AMRAP @ 95%
MetCon
“Michael”
3 Rounds for time of
Run 800 meters
50 Back extensions
50 Sit-ups
I'll need to review my time on this one - I don't remember!
4-16-2012 - Hero Week
I'm keeping track a week behind here, so I already know how the week went. It was awful. In a good way.
Every day of the week was a Hero workout (of one form or another). Today's was not a sanctioned hero workout - but right on par. I believe it was made up by the coach, but named after a hero:
"The Paul Revere"
4-16-12
Strength
Shoulder Press 5 @ 75% – 3 @ 85% – AMRAP @ 95%
MetCon
Run 400 meters
26 Pull-ups
Run 400 meters
26 Burpees
Run 400 meters
26 Overhead Walking or Alternating Lunges 45/25
Run 400 meters
26 Dumbbell Push Press 45/25
Run 400 meters
26 Knees To Elbows
Run 400 meters
260 Double-unders
*one of the 400 meters must be run carrying a sand bag 40/20. Weight vest may be used if need be.
**30 minute time cap
I finished 26 double-unders before the 30 minute time cap.
I made the decision to carry the sand bag on the 2nd 400, just before the burpees. It seemed that everything except burpees required shoulder work, so I didn't want to stress my shoulder before any other workout.
I got off to a good start - everyone else wanted to get the sandbag out of the way, so I had a quick first 400m compared to everyone else. I actually finished the pull-ups (unbroken) just as the rest of the gang was coming in the door. I grabbed a sandbag and headed out the door while they worked on their pull-ups. By the time I had 15 burpees done, everyone else was getting back from their 2nd 400 - so I still had a good lead. I finished up my burpees and ran back out the door. I got back and was half done with my lunges when everyone else got in; I was confident I had this in the bag (ok - not so confident about double-unders).
I got 13 Knees To Elbows done when the person chasing me came in the door. She looked at the board to see what the next exercise was - just as I was getting ready to get back on the bar. She grabbed dumbbells and started doing push press. I realized I'd gone out of order. So I dropped off the bar and started my push presses as well - but that was a mistake I wasn't recovering from. I think I was 3rd out the door after the pushpress, and then came back in and did my 26 knees to elbows - still 3rd. I finished up my last 400m with the pack, and started my Double Unders with 1 minute to go. I only finished 26 before my time ran out.
Lesson learned: it takes less time to review the board than to "no-rep".
Wednesday, April 11, 2012
4/11/2012
4-11-12 WOD
Strength
Back squat 3 @ 70% – 3 @ 80% – AMRAP @ 90%
Front squat 5-5-5
*attempt 5-10% heavier than last weeks front squat if possible
MetCon
20 min. AMRAP
500 meter Row
Front squat 135/95 pounds, 10 reps(no racks if rx)
Back squat - 3@300, 3@340, 7@385#
Looks like my squat is going down (though, maybe my legs are just still tired!), as last time I did 405, I hit 7 reps. Perhaps it was the depth of my squats though, which I made sure was very deep.
Front Squat: 5@135, 5@185, 5@245
I moved into the MetCon pretty confident. I was really hoping for 8 rounds - but looking at the board, the highest score was 6 rounds + finished the row.
I kept my first row at about a 1:55 - I figured 7 rounds @ 2:00 is 14 minutes, so that gives me 6 minutes for 70 front squats. I moved into the squats, and finished all 10 unbroken. Got back to my rower, and kept up the pace pretty well - basically a repeat of round 1. Round 3, when I got off the rower, I had about 11:50 left on the clock - so I was basically just ahead of pace for 6 rounds (definitely not hitting 8!), but the squats were still unbroken. Round 4 I started slowing down, I think my row slowed to about a 2:00-2:05, but squats were still unbroken (insofar as I didn't put the bar down - I had some brief pauses in the rack position). Round 5, was about 2:05 on the row - but still unbroken on the front squats with some struggle. I started round 6 with 4 minutes on the clock, finishing in 2:10 and having only 1:50 on the clock. This time I did not go unbroken on my squats - I finished the first 5 before there was only 1 minute left, and managed to muscle 2 more out, but then I had to put the bar down and rest. I managed to finish off the last 3 with 20 seconds left, and managed to pull out about 40 meters before my time was up - I didn't bother strapping my feet in, I just rowed.
This was the second best (Rx'd) performance of the day, so I was pretty psyched :)
Strength
Back squat 3 @ 70% – 3 @ 80% – AMRAP @ 90%
Front squat 5-5-5
*attempt 5-10% heavier than last weeks front squat if possible
MetCon
20 min. AMRAP
500 meter Row
Front squat 135/95 pounds, 10 reps(no racks if rx)
Back squat - 3@300, 3@340, 7@385#
Looks like my squat is going down (though, maybe my legs are just still tired!), as last time I did 405, I hit 7 reps. Perhaps it was the depth of my squats though, which I made sure was very deep.
Front Squat: 5@135, 5@185, 5@245
I moved into the MetCon pretty confident. I was really hoping for 8 rounds - but looking at the board, the highest score was 6 rounds + finished the row.
I kept my first row at about a 1:55 - I figured 7 rounds @ 2:00 is 14 minutes, so that gives me 6 minutes for 70 front squats. I moved into the squats, and finished all 10 unbroken. Got back to my rower, and kept up the pace pretty well - basically a repeat of round 1. Round 3, when I got off the rower, I had about 11:50 left on the clock - so I was basically just ahead of pace for 6 rounds (definitely not hitting 8!), but the squats were still unbroken. Round 4 I started slowing down, I think my row slowed to about a 2:00-2:05, but squats were still unbroken (insofar as I didn't put the bar down - I had some brief pauses in the rack position). Round 5, was about 2:05 on the row - but still unbroken on the front squats with some struggle. I started round 6 with 4 minutes on the clock, finishing in 2:10 and having only 1:50 on the clock. This time I did not go unbroken on my squats - I finished the first 5 before there was only 1 minute left, and managed to muscle 2 more out, but then I had to put the bar down and rest. I managed to finish off the last 3 with 20 seconds left, and managed to pull out about 40 meters before my time was up - I didn't bother strapping my feet in, I just rowed.
This was the second best (Rx'd) performance of the day, so I was pretty psyched :)
4/9/2012
4-9-12 WOD
Strength
Dead-lift 3 @ 70% – 3 @ 80% – AMRAP @ 90%
MetCon for time:
120 Double-unders
100 Air squats
80 Sit-ups
60 Box jumps 24/20
40 Kettle bell swings 53/35
20 Thrusters 95/65
It turns out my Dead-Lift may be much higher than it was - despite that I haven't really been dead-lifting. The last time I did a dead-lift au naturale (no belt, no straps/hooks, etc.) I pulled 435# - though I think I pulled it for 2 reps. Otherwise, the most I have pulled WITH hooks is 465#. So, I calculated my reps based on 455#.
3@285, 3@325, AMRAP@375# My calculation on that last set was actually 368 - I had rounded to 370 - but when I got to my last set, there were no 2.5# plates to be found, so I figured "Okay, I'll round up and go heavy today." Apparently not.
After grunting my way to the end of my set, I put the bar down in a controlled manner (despite what some people think, CrossFitters don't always drop the bar!). The trainer asked me "How many was that Nate?", to which I replied "14".
=-O
"You didn't use enough weight, how much was that?"
"375#"
2x =-O
"Let me look at the chart.. wait, it doesn't go that high"
Long story short, it turns out I should be pulling upward of 530# based on that.. though that depends on the calculator you use, some favor high reps more (one calculator suggests 585# for a max). I personally think 5-8 reps is the best to use for this calculation, 4 being too low, and some calculators go artificially high with higher reps.
Long story short, it seems my dead-lift has gone up - can't wait to test this out soon.
So, legs like Jello from 14 heavy dead-lifts, I moved into the torturous workout. I started out pretty good on the double-unders, which I finished in about 3 minutes. I was doing about sets of 20 at a time before messing it up, for the first half - then it got messy from there. I moved into squats not near the front of the pack (actually, quite close to the back). These hurt - 10 in the first set and my legs were burning. I eventually made it through, and moved on to sit-ups. I made it through these without much in the way of stopping, so this was more or less a nice "rest". Box jumps were not so much of a rest. 60 box jumps in a row? I remember when 50 was an achievement fresh.. but 60 after dead-lifts, and squats, and winded from double unders? Ouch. I made it through 10 before my lungs lit on fire, pretty much literally.. but I fought through. Kettlebells weren't any nicer by any means. I think I got 12 in before stopping, and then got 8 more to finish the first 20. After that was a bit slower, and I think my last set I barely pulled out 3 to finish off.
Thrusters were the worst though. This was actually mostly due to my elbow, which didn't feel good (thinking there was some tendinitis flare up the day before, as my joints were really inflamed). I got through like 5 before my elbow protested. I gave it some rest, and 6 or so sets later, I finished up, exhausted.
Final time was (I think) 24:08.
Strength
Dead-lift 3 @ 70% – 3 @ 80% – AMRAP @ 90%
MetCon for time:
120 Double-unders
100 Air squats
80 Sit-ups
60 Box jumps 24/20
40 Kettle bell swings 53/35
20 Thrusters 95/65
It turns out my Dead-Lift may be much higher than it was - despite that I haven't really been dead-lifting. The last time I did a dead-lift au naturale (no belt, no straps/hooks, etc.) I pulled 435# - though I think I pulled it for 2 reps. Otherwise, the most I have pulled WITH hooks is 465#. So, I calculated my reps based on 455#.
3@285, 3@325, AMRAP@375# My calculation on that last set was actually 368 - I had rounded to 370 - but when I got to my last set, there were no 2.5# plates to be found, so I figured "Okay, I'll round up and go heavy today." Apparently not.
After grunting my way to the end of my set, I put the bar down in a controlled manner (despite what some people think, CrossFitters don't always drop the bar!). The trainer asked me "How many was that Nate?", to which I replied "14".
=-O
"You didn't use enough weight, how much was that?"
"375#"
2x =-O
"Let me look at the chart.. wait, it doesn't go that high"
Long story short, it turns out I should be pulling upward of 530# based on that.. though that depends on the calculator you use, some favor high reps more (one calculator suggests 585# for a max). I personally think 5-8 reps is the best to use for this calculation, 4 being too low, and some calculators go artificially high with higher reps.
Long story short, it seems my dead-lift has gone up - can't wait to test this out soon.
So, legs like Jello from 14 heavy dead-lifts, I moved into the torturous workout. I started out pretty good on the double-unders, which I finished in about 3 minutes. I was doing about sets of 20 at a time before messing it up, for the first half - then it got messy from there. I moved into squats not near the front of the pack (actually, quite close to the back). These hurt - 10 in the first set and my legs were burning. I eventually made it through, and moved on to sit-ups. I made it through these without much in the way of stopping, so this was more or less a nice "rest". Box jumps were not so much of a rest. 60 box jumps in a row? I remember when 50 was an achievement fresh.. but 60 after dead-lifts, and squats, and winded from double unders? Ouch. I made it through 10 before my lungs lit on fire, pretty much literally.. but I fought through. Kettlebells weren't any nicer by any means. I think I got 12 in before stopping, and then got 8 more to finish the first 20. After that was a bit slower, and I think my last set I barely pulled out 3 to finish off.
Thrusters were the worst though. This was actually mostly due to my elbow, which didn't feel good (thinking there was some tendinitis flare up the day before, as my joints were really inflamed). I got through like 5 before my elbow protested. I gave it some rest, and 6 or so sets later, I finished up, exhausted.
Final time was (I think) 24:08.
4/7/12 - *FREE* Saturday class at CrossFit 321
Went to the FREE Saturday class at CrossFit 321.
We did a team exercise - as a team it was AMRAP in 15 minutes of 90 pull-ups, 90 burpees, 90 sit-ups, and 90 squats - at the end of each round, 2 people had to run 400m while the rest of the team started - so we had to pick up the slack of those out running.
We got only 5 rounds in (which was about what everyone got), but I managed to do about 85 pull-ups, 70 burpees, 70 sit-ups, and 60 squats through picking up slack.
It was a good workout, and although I ripped a callous open, it was a nice more-or-less recovery day from the brutal workouts I had been doing - 5th workout this week at CrossFit 321.
We did a team exercise - as a team it was AMRAP in 15 minutes of 90 pull-ups, 90 burpees, 90 sit-ups, and 90 squats - at the end of each round, 2 people had to run 400m while the rest of the team started - so we had to pick up the slack of those out running.
We got only 5 rounds in (which was about what everyone got), but I managed to do about 85 pull-ups, 70 burpees, 70 sit-ups, and 60 squats through picking up slack.
It was a good workout, and although I ripped a callous open, it was a nice more-or-less recovery day from the brutal workouts I had been doing - 5th workout this week at CrossFit 321.
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