Rest day

Travel day. Happy New Year!

HSPU/K2E/Lunge

5 rounds for time of:
4 Handstand push-ups
10 Knees to elbows
10 Waling lunges (each leg)

6:49
HSPUs were good, first three sets were unbroken and fourth was nearly as well. I initially wrote this up as 4 rounds with 3 HSPUs per round but I felt good so I changed in on the fly.

Knees to elbows were unbroken for the first three sets, the last 2 were 8-2 and 7-3, I need to figure out how to do them quickly though,. Should have pushed the pace a little bit on the walking lunges I think.

Angie

For time:
100 pull ups
100 push ups
100 sit ups
100 squats

17:30
I thought this went okay, it was my first time doing Angie. I did the sit ups unanchored and the push ups chest to deck. Push ups are hard. So are... well most of this was kinda hard. I felt like I couldn't push that hard because I just wasn't strong enough, except on the squats. First 30 pull ups unbroken (PR).

Mountain Climbers

500 mountain climbers for time (each leg = 1 rep)

Source

5:40

I split it into 20s after the first 200. I did the first 130 unbroken. It's all shoulders, really. Mine were still sore from death by burpees. I did this mostly because Bob did it last week and I didn't have anywhere to put the pull-up bar tonight.

Rest day

What's in your meat?

Death by Burpees

WOD
Death by burpees
With a continuously running clock, do one burpee the first min, two the second, so on and so forth.

18 + 16 in the 19th minute

Did this on August 17, did 18+15 in the 19th minute. I almost got the 17th tonight.

Skills
None so far, I guess we'll see.

HSPU (6 sets)

6 sets max reps handstand pushups, resting 3-5 minutes between sets (like a strength WOD).

5-4-6-4-4-4

Eh, decent. felt solid on the first couple of each set, fell of the wall twice, on sets 4 and 6. I kicked back up on set 4 and did 2 more, on set 6 I didn't kick back up. On a few of the sets i has my elbows in more I thought, which I believe makes it harder but a better strength building movement.

Rest Day

Butt sore.

DB GtoO/Lunges/Pushups

WOD
AMRAP 12:
12 DB ground to overhead (45lbs)
12 Walking lunge (each leg)
12 Hand release pushups

I think it was 6 rounds + 11 lunges (per leg)
It might have been 5+ though. It was pretty fun. Need to focus on keeping the DB in close during the snatch, letting it swing is not so good.

Skills
1 set of max rep pull-ups, new PR: 28

Burpees/Situps/Squats

WOD
Made this up yesterday for someone else to be short and fast. It was.

21-15-9 rep rounds of
Burpees
Situps
Squats

3:31
I think I'm almost 100% recovered from the DL/GHD workout from last Tuesday. Felt some pain in my lower back during the first couple burpees but I tried to not let it effect me. The feeling was a lot like when I got to horizontal on the GHDs, but not quite as bad.


Skills
Foam roller for my low back (ow, I should invest in a foam roller)
Hamstring, groin, hip flexor stretching
Some gymnastic skills work- planche progressions, handstand/lever stuff

DB Push Press/Pull ups/Squats

3 rounds for time of:
10 dumbbell push press (35lbs)
20 pull ups
30 squats

6:13
Push press was kinda sloppy, need to start it like a squat (at the hips) rather than at the knees.

Rest day

Pull ups
Planche progressions

4x500m row

WOD
4 rounds of:
Row 500m
Rest 3 mins

1:53, 1:58, 1:59, 1:59

Skills
Handstand pushups

Push-ups/Sit-ups/Squats

3 rounds for time of:
50 push-ups
50 sit-ups (unanchored)
50 squats

15:48

Did this in 11:20 on August 4. Abs sore from Tuesday still but really I just didn't have it today. I'm bad at push-ups now.

Rest day

Mmm still really sore from ghds on Tuesday.

12 Days of Christmas

This is post #200 on this blog!

WOD
12 Days of Christmas

1 Deadlift 315 (did 315 for first 3-4, then 275 for the rest)
2 Snatches (scaled to 75lbs)
3 Toes to bar
4 SDHP's (same 75lbs as snatch)
5 Ring Dips
6 Walking lunges each leg
7 Box Jumps 24"
8 KB Swings 1.5 pood
9 Pull-ups
10 Wall ball shots (30lb)
11 Burpees
12 Muscle-ups (did jumping/progressions)

Do the wod like the song....

Source

30 something minutes I think. Probably the hardest workout I've ever done.

Skills
Worked a little on my rowing form during warm-up

Row/C&J/Farmers Walk

12 minute AMRAP, 500m row buy in
7 Clean and Jerks 95lbs
100ft Farmer's walk with 75lb dumbbells
Punishment: all reps must be chained; don't drop weight between reps in the C&J and Farmer's Walk. If you do, 250m row.

2 rounds + 2 or 3 C&J
Ouch. Couldn't hold on to the dumbbells at all, couldn't do one set unbroken, maybe if I was fresh but even then kind of a stretch. Ended up doing 2x250m rows.

Got some advice and worked on my rowing form some (need to keep my knees locked as I finish the stroke).

Deadlift/GHD

WOD
Three rounds of:
10 Deadlifts
30 GHD situps

8:17 at 225 DL
Ugly. Round back on DLs. My first WOD with GHDs, I was being told to straighten my legs but I couldn't figure it out and every rep was kinda painful for my lower back.

Skills
Push jerks (I sorta learned to jerk today)
Handstand pushups

Rest day

Rest day. Finals week baby!

Row/Snatch balance/Hang Clean/Pullups/Double Unders

For Time:
1000m Row

Then 3 rounds:
10 Snatch Balance at 65lbs
10 Hang Cleans at 65lbs
20 Pull-Ups

Then:
100 Double-Unders

Source

19:20
I've never done snatch balances before. Was interesting, I couldn't really do this at very high intensity. Also, my erg broke during the row, that was kinda cool. I should have done heavier cleans. First set of pullups was unbroken, I was pretty proud of that. My hands were shot by the end, I had a hard time getting my left hand to make the rope move fast enough to do double unders.

Thruster/Burpees

WOD
1 Burpee
10 Thrusters @ 95lbs
2 Burpees
9 Thrusters @ 95lbs
3 Burpees
8 Thrusters @ 95lbs
4 Burpees
7 Thrusters @ 95lbs
5 Burpees
6 Thrusters @ 95lbs
6 Burpees
5 Thrusters @ 95lbs
7 Burpees
4 Thrusters @ 95lbs
8 Burpees
3 Thrusters @ 95lbs
9 Burpees
2 Thrusters @ 95lbs
10 Burpees
1 Thruster @ 95lbs

Source

14:14
Burpees are easy, thrusters are not. I had 2 failed reps. Really need to listen to Spealler and explode at the top like a push press. You can't really explode out of the bottom of the squat, but you can at the top.

Skills
Double unders
HSPUs

Rest day

Rest up tomorrow's WOD looks fun

5x5 back squat

WOD
5-5-5-5-5 back squat

Loads: 155-165-175-185-195 (4, f)

Skills
Double unders

400m/Pullups/Squats/Pullups

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Source

12:18 (treadmill run)

First 15 pullups were super wonky, I was swinging like crazy. Second round was fine. Third set run was probably the closest I've come to puking in a WOD. I also couldn't string kips together in the third set very well, I was on a different bar and kept hitting my feet on the box thing behind me. I'd like to quiet my kip more and/or learn the butterfly. Squats in the third set were also slow. I was spent.

More stuff:
Look how badass this thing is.
I watched a video today of a guy (2008 CrossFit games champion Jason Khalipa) learning to do a backflip in like 13 minutes.
In the video there was a woman on lyra. Didn't see much of her though
Also, I did some handstand pushups.

Burpees/Flutters/Pushups/Situps

WOD
50 burpees
75 flutterkicks (4 count)
100 pushups
150 situps

15:47

Did this on September 3 in 14:29. So it goes.

Skills
Handstand push-ups
GREs, wooo!

Rest day

Been a pretty solid 6 days on, giving my body a little break.

Also- how do you like the new format? It should make it easier for me to find old workouts. I don't see myself going back through all of them to edit the titles though... maybe if I reference one I'll edit it then.

CrossFit Total

WOD
"Crossfit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

This time:
Squat: 225 (PR) Press: 105 (ties PR) Deadlift: 350 (PR) Total: 680 (PR)
Should put additional notes here...

Did this on November 4:
Squat: 215 Press: 95 Deadlift: 305 Total: 615

Skills
Double unders- all about focus, and I really wasn't today when I did this in warm-up
Handstand pushups- did 4, 6 tonight, got to aggressively push the chest though

5x5 Shoulder Press

5-5-5-5-5 shoulder press

Loads: 65-75-85-85-90
Felt great. Did a really good job of pushing my chest thru to give myself something to press off.

200m/400m Track Workout

200m sprint
1min rest
200m sprint
1min rest
200m sprint
1min rest
400m sprint
2 mins rest
400m sprint
1min rest
200m sprint
1min rest
200m sprint
1min rest
200m sprint

Ran into one of the Panther CrossFit guys at the track so we did this together. This was my first time running a track workout with toe strikes instead of heel strikes. My calves and hamstrings are really sore but it was a good WOD.

Annie, 5x5 Deadlift

Annie
6:20 (PR)

Deadlift 5-5-5-5-5
205-225-245-265-265

HSPU/Squat/Double Unders

4 rounds of:
5 handstand pushups
25 squats
50 double unders

My time: 15:23ish (garbage)
Handstand push-ups rocked me. The other stuff was just filler.