CrossFit - 2011 Reebok Regional Workout #1

Monday, August 31, 2015

Coach Meriah

(11 AM) 8 of us Jen F, Ilian, Steve B, Dan, Tim, Craig, …, and me

Warm Up

3 Rounds or 10 Min of 100m Run, followed by Cross Over Symmetry:  10 each of Pull Downs, Archer and ATYT.

We then worked out technique getting comfortable in a tripod, then going for tripod to headstand, then kipping into a plank, and then kipping onto the wall.  I barely managed the kip to plank and never extended to a headstand.

Wall Climbs should start chest to ground then plank to hollow body, walk feet and arms up until chest is flat against wall.  Then lower to the starting position.  I was finishing about 2 feet from the wall.

WOD

2011 Reebok CrossFit Regional Workout #1, In 12 minutes or less complete:  1000m Run, 30 Handstand Pushups and 1000m Row.  We were given a 15 minute cap and the L1 consisted of 15 Wall Climbs.

I finished the run in just under 6 minutes.  The Wall Climbs were really tough and my confidence went down as the count got about 7.  I did four pretty quickly, then blocks of 2 and then the last 4 were 1 at a time.  At the 11:30 mark, I started my row and finished 653m before time was called.  I was surprised at how many folks finished the L3 workout as prescribed. 

Mobility – We finished with arm stretches against rack (high, medium, low), squat hold against rack, flared legs against wall, legs straight against wall, both knees to each side (side stretch), one leg extended on each side, bridge and finally child’s pose.  I tacked on some banded wrist at the end.

CrossFit Pull-up / Ball Slams

Friday, August 28, 2015

Coach Jeremy

(11AM) Anya, Blair, Luke and me

Warm Up

400m Run followed by 3 Rounds of 5 Side Lunges each leg, 10 Controlled Kips (1 round substitute Ring Rows), 10 Push-ups (I modified these to knee push-ups).

WOD

Weighted Pull-Up

5x3 increasing weight

I did 0#, 0#, 8#, 8#, and 10#.  On the last rep of the last 3 sets, I needed a spot

then

3 Rounds for time of 50 Ball Slams (40#) and 400m Run. 

Technique – With feet on either side of ball use a dead lift motion to raise the ball, shrug, keeping the ball close raise it straight overhead.  From here slam the ball down (like a gorilla).  Follow the ball down and catch it on the hop to repeat the motion. 

We were encouraged to go for sets of 10.  I was able to manage this until the third round when I switched to sets of 5 for the last 30 repetitions.  This really has a cliff where form can fall off quickly.  I used a 20# ball.  The target was 15 minutes, but as I slowed down on the last round, I finished in 15:38.  Luke used the 80# deadball.

Mobility – Flared legs on wall, squat on wall, couch stretch, banded shoulders.

CrossFit Split Jerk

Thursday, August 27, 2015

Coach Sean

(11AM) 8 of us, Angelique, Anita, Kirsten, other girl, Bill, Conner, Charlie and me

Warm Up

4 rounds of 30 Jumping Jacks, 10 Hollow Rocks and 15 Sec Handstand Hold.  I did a wall walk up instead of the Handstand Hold

WOD

For Load:  1 Push Press, 1 Push Jerk, 2 Split Jerks.

We started on technique with a PVC pipe, dip and drive for the push press, keeping heels, hips and shoulders in plane and bending knees slightly out if necessary.  Then for the push jerk, we want to hear a solid jump and land.  Finally for the split jerk, the lead leg goes forward a little and the back leg goes back more when we drop.  This should be a stable comfortable position.  Recover by moving lead leg back first and then back leg forward, then recover the weight.

I warmed up with 2 sets at 35#.  Then I got into it with 65#, 85#, 105#, 125# and finally 135# (PR!).  The 135# looked pretty ugly and I was not keeping the weight balanced nicely overhead.  I did a final set at 125# and felt pretty good with that.

then

For Time:  500m Row, 50 Dynamic Push Ups 4”/2”, 500m Row.  L2:  2”/0.  L1:  0/modified.

This was tougher than it sounds.  We were encouraged to try half/half if we did not feel confident with a full set of dynamic pushups.  I managed the first 500m Row in about 2:30 and then started with 2” Dynamic Pushups (hands landing on 25# plate, 4” = 45# plate).  After 10 reps, I switched to regular pushups and got to 25 reps in sets of 5.  Then I switched to sets of 3 and 2 before shaking my arms out.  The last 14 reps were 1 at a time.  I hopped on the rower at about the 7:00 mark and cranked out the final 500m to finish in 9:27.  The modification ideal was to finish in 10 minutes and I was pretty pleased with my time.

Mobility – Finished with chest stretches on rack, banded shoulders, banded wrist, flared legs against wall and foam roller.

CrossFit Front Squats

Tuesday, August 25, 2015

Coach Andrea

(11AM) James, Michelle, Steve B and me

Warm Up

2 rounds of 250m row with legs only, 250m row with arms only, 10 KB swings (25#), 10 Goblet Squats (25#)

WOD

5-4-3-2-2-1 (75% to 95%+) Front Squat.  Warmed up 10x45# and 5x95# focus on high elbows, slow to 75% of drop and then quick from the bottom.  I partnered with Steve B.  We did 5x135#, 4x145#, 3x155#, 2x165# and 2x175# (PR!).  I attempted 1x180# and bailed.  Steve B. attempted 1x195# and nailed it.

then

As many rounds of “Tailpipe” in 8 minutes.  Tailpipe is 250m row, while partner holds double kb’s (55/35#) in the front rack position.  L2:  44/26#;  L1:  35/16#.

Steve B was maintaining a solid 1:45/500m pace on the rows and used 44# KB.  I was able to maintain 1:55-2:00/500m and used 35#KB.  We finished with 7 + 244m (1994m).  I started to feel the pressure of the KB in the front rack position and felt like my chest was constricted.  Slowing down on the return part of the row was very beneficial.  I was able to maintain my pace without wasting effort.

Mobility:  Couch stretch, flared legs against wall, squat against wall and foam roller on back

CrossFit Hang Snatch

Monday, August 24, 2015

Coach Meriah

(11AM) Mandy, Ben, Matt and me

Warm Up

Pass Throughs, Around the Worlds, followed by 3 Rounds of 10 OH Squat with PVC, 10 Controlled Kips, 10 Perfect Push-ups and 50M Run

WOD

20 minutes to work up to 1RM Hang Snatch. 

Technique included high finish (on toes, tall chest) to under, crease to high elbows to under, and above knees, pivot knees forward, keep bar close and under.

I went through a progression of 3x35#, 3x45#, 3x55#, 2x65#, 2x75# and finally 1x85# PR!

For some reason, I was really unsteady getting under the bar.  I have done Isabel with 65#, but was not feeling it today.  I did feel pretty good about my form and lockout.

then

For Time:  21-15-9 Hang Snatch, lateral burpee over bar.  Rx 115#, L2 95#, L3 75#

This was a real burner that I finished in 10:32 with 35# Snatches.  Upon starting the first round of burpees, I was really worried about the 12 minute cap.  The Hang Snatch weight was right and I could do the rounds unbroken, but would have been dropping it at a higher weight.  The burpees truly did me in and I could never establish a rhythm.

Mobility:  Finished with flared legs on wall, squat on wall, banded shoulders, and roller on back.

CrossFit - Mary

Friday, August 21, 2015

Coach Rich

(11AM) Anya, Anke, Val, Sam, one other girl, Luke, Steve B, Ben and myself, 9 total

Warm Up

5 minutes out and 5 minutes back walk for 1 minute and then jog for 1 minute.  

Then we started technique work.  For Handstand Pushups, modifications included Kipping Handstand Pushups, Handstand holds, Handstand lowers, Handstand lowers to Abmat, and for me Headstand hold.  For pistols, modifications included Candlestick to Pistol, Holding outstretched foot, Holding a 5# plate for balance and finally for me, Pistol to 20” box.  Then we did a few kips and prepared for the pull-ups.

WOD

Mary:  20 minute AMRAP of 5 Handstand Pushups, 10 Pistols, and 15 Pull-ups.

I was surprised that most people could Rx the workout or even Rx + by incorporating deficit handstand pushups, weighted pistols and strict pull-ups.  I did the workout with 15-20 second headstand holds, 10 pistols to 20” box and kipping pull-ups.  

On the first round I could sting 3-4 together.  However by the last round I was doing them one at a time.  I finished with 5 + 29 which represents 1:30 to 2:00 of headstand holds and 89 pull-ups!

Mobility – I finished with some banded shoulder stretches and couch stretch.

Overall Considerations – Rich was a great coach to work with.  He has an odd but calm demeanor that really resonated with me.  I could tell that he is a phenomenal athlete, but I wasn’t sure how that would relate to coaching the WOD.

CrossFit Sled Pull

Thursday, August 20, 2015

Coach Meriah

(11AM) Ashley, Darryl, Brett, Dan and me

Warm Up

Stairs, 10 Kip Swings, 10 Kip Leg Raises, 10 Pushups, 5 Candlestick to Pancake, 2X Stairs, 10 Kip Leg Raises, 10 Pushups, 5 Candlestick to Pancake, 3X Stairs, 10 Kip Leg Raises, 10 Pushups, 5 Candlestick to Pancakes

WOD

Partner workout – Partner 1 starts 400m Sled Pull, Partner 2 starts 400m Run.  Partner 2 finished 400m Run with 1 Rope Climb and catches and relieves Partner 1.  Partner 1 completes 400m Run plus 1 Rope Climb and then catches and relieves Partner 2.  Workout is complete after 1200m Sled Pull and outstanding partner crosses the line.

I partnered with Dan and we opted for a 90# sled (Rx was 135#).  I started and got about 300m of Sled Pull before he relieved me (he completed 700m plus the Rope Climb).  I ran the remaining 100m, did a rope climb and then had to run 400m + 200m to catch him (he pulled the sled about 400m).  Then I pulled the sled about 400m (while he ran 700m plus the Rope Climb).  Finally, he pulled the sled the remaining 100m while I ran 500m plus the Rope Climb.  We were pretty evenly matched and finished in 21:07. 

Brett and Darryl did the workout Rx and it took them 24 minutes.  Ashley did the workout (Rx = 90#) by herself and opted for 800m of sled pull.  It took her just under 20 minutes.

Technique – I was introduced to rope climbs by threading the rope inside your knee and outside your foot.  The rope wraps under your foot and you step down onto your other foot to secure your position.  It felt much easier to thread, but did not feel nearly as secure.  Maybe with increased grip strength confidence, I will try that technique.  I could not even get two hand holds of legless rope climbs.

Mobility – We finished with banded hamstring stretches, flared legs against wall, squat against wall and calf stretches. 

CrossFit Deadlifts

Tuesday, August 18, 2015

Coach Meriah

(11AM) – 6 of us, Anya, AJ, Darryl, 2 other guys and me

Warm Up

3 rounds of dead bug sequence and 200 yard run.  Followed by 3 rounds of 5 good mornings (45#), 5 behind the neck presses (45#), 5 deadlifts (45#) with a lap around the rig each round.

WOD

1000m Run, 21 Deadlifts, 800m Run, 15 Deadlifts, 400m Run, 9 Deadlifts, 200m Run.  Rx = 255#, L2 = 185#, L1 = 135#.

I worked up to 155#, but then backed off for the workout.  Key form points:  Shins should be vertical, feet grounded, neutral back, neutral head.  Visual cue is to be pushing the earth away from you rather than raising the bar. 

I did the workout with 135# and could manage about 7-8 reps before I would start compromising my back.  I would reset and break up the 21-15-9 deadlifts.  I ended up finishing in 17:56 which is longer than the target, but still a solid performance.

Mobility – With a rounded back lower an empty bar as low as you can with straight legs, raise up stacking vertebrae on top of each other one at a time slowly.  We did 10 of these.  Finally I did some hamstring mobility with flared legs and then the squat position.

CrossFit Front Squat

Monday, August 17, 2015

Coach Patrick

(11AM) about 10 of us, Mandy, Blair, Steve B, Nick, Jeff, … and me

Warm Up

AMRAP – 10 minutes of 400m run, 30 walking lunges, 20 air squats with heels raised by step, 15 kips, 10 pushups, 5 pull-ups.  I got through roughly 2 rounds and shorted some of the sets (20ish walking lunges, 7-8 pushups, ring rows instead of pull-ups, etc.)

Then we stretched out legs with dynamic mobility cycling through a lunge, pigeon pose, downward dog and finally some butt busters.

WOD

5-4-3-2-2-2 Front Squats.  I used the same weights as last time 95#, 115#, 135#, 145#, 155#, 165#.  I partnered with Steve B and he noticed some odd motion at the bottom of my squat which Coach Patrick confirmed.  I tried to incorporate a wider stance, stable high elbows and tracking in a straight line with my hips rather than an arc (that I thought was keeping my knees back).  The weight felt pretty good.

then

Tabata Mash Up – 8 round of each exercise CTB (20s on 10s rest) and Pushups (20s on 10s rest).  I tried to do high pull-ups then switched to jumping CTB.  Coach Patrick pointed out keeping a vertical torso rather than pulling chest to the bar.  The goal is to get a nice high pull up that will lead to a muscle up.  Torso should move through a “C” shape.  As the superman goes to a hollow body, the torso should trace a “C” shape rather than straight up and down.  I got 91 reps for the 8 minute Tabata sequence which is neither here nor there.  The key was to work towards efficiency of movement.

We finished with shoulder and hamstring mobility.

CrossFit – Toes to Bar

Friday, August 14, 2015

Coach Jeremy

(11AM) Val, Ashley, Steve B, Mark, Tim, and me

Warm Up

3 Rounds or 10 minutes of 100m Run, 10 Controlled Kips, 10 Pistols (5 each side), 20 Side Planks (10 each side). 

I did the pistols supporting myself against the rack.  I got to the last round of pistols before time was called.

WOD

10x2 Tempo Pull ups – 3 count to top, hold for 2, lower in 1, 0 count at the bottom. 

I got through the first 4 rounds with strict pull ups.  Then I would do one strict and one jumping, doing a 3 count while lowering.  The last two rounds were both jumping up and lowering for a 3 count.  We had 10 minutes so I paced it as an EMOM.

then

For Time:  25 T2B, 40 RKBS, 800m Run, 50 RKBS, 25 T2B.  Rx was a 55# KB. 

I used a 35# KB and modified the T2B and did kipping leg raises.  I started bending my knees on a few to get higher, but quickly went back to leg raises.  I paced pretty well in the beginning taking a minute for the T2B and another 90 seconds for the RKBS.  I spent 5:00 on the 800m which was slow but sustainable.  The back half took me considerably longer.  I gutted through the RKBS, but broke the T2B into 5’s then 2’s.  I finished in 11:17.

We finished with a little different mobility going through arm stretches from a lunge position and then a prone position.  We also included some hip stretches with knees flayed pivoting butt back and forward and finally going into the yoga child’s pose.  I added some banded wrist mobility before calling it a day.

CrossFit Front Squats

Thursday, August 13, 2015

Coach Meriah

(11AM) 8 of us Ashley, Elka, Mandy, other girl, Steve C, Troy, AJ and me

Warm Up

3 rounds of 200m Run, 10 Candlestick to Pancake, 30 second Handstand Hold, 5 Walking Lunges each leg and 5 Jumping Lunges each leg.  This was a good warm up.  I did wall walk ups for 10-15 seconds each round and made it through half of the walking lunges on the last round

WOD

Front Squat:  5-4-3-2-2-2 reps at 70-75-80-85-85%+x2.  Two attempts for 2 reps over 85% of your 1RM.  DO NOT FAIL

I partnered with Steve C.  After warming up with 45# and 65# we did 95#, 115#, 135#, 145#, 155# and 165#.  It was a PR for both of us.

then

As Many Reps Possible in 7 minutes 3-6-9-12-15…

Front Squat (155#)

Push Jerk (155#)

L2:  135#; L1:  95#

I opted for L1 and got through the round of 9.  I finished the squats on the round of 12, but only managed 3 of the Push Presses for a score of 51 (3 + 3 + 6 + 6 + 9 + 9 + 12 + 3).  I found myself taking breaks on the order of 20-30 seconds after the first couple of minutes, but still made good progress.  Steve C opted for 135# and got to the round of 9.

We finished with mobility including couch stretch, calf stretch, squat against wall and shoulder stretch with band.

CrossFit Medicine Ball Squat Cleans

Tuesday, August 11, 2015

Coach Andrea

(11AM) Naige, Michelle, other girl, Steve C, Steve B, Daryl, Patrick, James, another guy and me (10 total)

Warm Up

Prep for double unders:  20 repetitions legs flared sideways then center, 20 repetitions both legs together side to side, 20 repetitions legs forward back, 10 repetitions high jumps reach head to ceiling.  8 min EMOM – 30 seconds ME double unders, 30 seconds rest.

This was a great warm up and I feel much closer to stringing double unders together.

10 medicine ball squat cleans, 10 Superman with medicine ball between feet, 30 seconds side plank each side

WOD

10 Rounds for time:  10 Medicine Ball Squat Cleans (20#), 200m run. 

I did the L2 workout at 14# and finished in 17:24.  

It was really important to maintain form starting with a deadlift, shrug, open hips up, drop and rotate elbows around med ball and stand with med ball at head level.

Finished with mobility:  Legs flared against wall, legs squat against wall, calf stretch against wall, foam roller on low back, mid back and top of back, foam roller on upper IT band and finally lower IT band.  Back stretches with roller should improve overhead squat position.

CrossFit “Kimmy”

Monday, August 10, 2015

Coach Patrick

(6AM) Stacey, Heather, Steve, Robb, me and 5 others (10 total) at the MBS II (the deuce)

Warm Up

Run around the building followed by 3 Rounds of 10 hollow rock, 10 controlled kips, 10 pushups, 20 lunge steps.  I didn’t finish the last round when we started on a few double unders.

WOD

“Kimmy”

2 rounds of each triplet for time of:

Triplet 1:  15 burpees, 12 deadlift (185#), 9 front squat (185#)

Triplet 2:  30 CTB pull ups, 30 shoulder to overhead (115#), 30 Perfect push ups

Then, 100 double unders (25 minute time cap).  

L2:  135#, 75#, L3:  115#, 55#

I went with L3 and was able to go through 2 rounds of Triplet 1 without modification.  On Triplet 2, I did jumping CTB and quickly switched to push ups on knees after the first 10 reps

I had about 2 minutes remaining to crank through the double unders, but only managed 7.  I had another half dozen attempts and a score of singles.

CrossFit Handstand Walk

Friday, August 7, 2015

Coach Jeremy

(11AM) Val, Stephanie, Elka, Rusty, Michael, Ben, Elian, and me

Warm Up

100m Jump Rope Run, 5 OHS with PVC, 60 foot bear crawl forward, 60 foot bear crawl backwards, 15 candlestick to pancake.

This was a tricky warm up, but it definitely got my core and shoulders warmed up.

WOD

Front Squats 5-4-3-2-2 reps @ 70%, 75%, 80%, 85%, 85+% of 1RM.

I warmed up with 45# and 65#.  I estimated my 1RM at 135# so I started with 95# and the 5 reps felt pretty easy.  I jumped to 115# and then 135# for the sets of 4 and 3.  Feeling confident, I went for 145# and 155# for my last two sets.  I finished with 160#, which is a new 1RM.  Everything past 125# was more than I have ever front squatted.

then

Every Minute on the Minute for 12 min:  Even:  50’ Handstand Walk, Odd:  50 double unders.  L2:  30’ and 30 DU, L1:  30 sec ME HSPU & 30 sec ME DU.

As I don’t have handstands, much less handstand walks, I partnered with Elian and we did wheel barrow walks.  In order to train for progression it is important to maintain a hollow body position.  We traded off holding each others’ legs for 30’.  I can’t string together double unders either, but still managed 10-15 in a 1 minute period.  By the last two rounds of DU, I maybe got a handful.

Finished with some shoulder mobility and hamstring stretches.

CrossFit Deadlifts

Thursday, August 6, 2015

Coach Meriah

(11AM) Cameron, Todd, Dan and me

Warm Up

500m Run then tabata (20 on 10 off) or Plank to Pillar, Banded R/L Wrist Mobility, Plank to Pillar, Banded R/L Wrist Mobility, Dead Bug (DB) Home, DB R/L, DB Home, DB L/R, DB Home, DB Hollow, DB Home DB Hollow.

This was less confusing than it sounds.  For 20 seconds we would move from plank to pillar and then for 10 seconds stay in the end position, plank or pillar.  On the Wrist Mobility, it was 20 seconds on one wrist and then recovery.  The dead bugs sucked, 20 seconds in home, then lower right leg and left arm for 10 seconds, then home for 20 seconds, then lower left leg and right arm for 10 seconds, etc.  There was never a break.

WOD

Rope Pull ups 10x2.  I did these un-weighted.  These were kind of fun as we were given 15 minutes to do the 10 sets.  I was targeting an EMOM pace and tried to warm up for deadlifts at the same time.

then

7 Rounds for Time of 7 Deadlifts @ Bodyweight, 7 Push Ups, 200m Run.  L2:  ¾ BW, L1:  ½ BW or less. 

I used 135# which is coincidentally exactly 75% of my 181# body weight (take a pound).  The workout was supposed to be fast with quick deadlifts and explosive pushups with acceleration on the way up.  Most of the times today were under 10 minutes, but I came in at 12:15 which I felt pretty good about.  The first round took me 1:36 and I maintained a pretty steady pace.  I did need a form correction.  I should bend my knees more in order to maintain that healthy neutral back.  My butt should always be below my head with shoulders back.

We finished with mobility including something new.  We hooked are foot to a rack to provide some extension and rolled our calves which were “resting” on a barbell.  This was extremely painful and I found a few knots.  Then I did some couch stretch and opening up my shoulders. 

Since we finished early I played around with double unders and wall walk ups as Hand stand walks and double unders were predicted for tomorrow’s WOD. 

The $500-a-Month Workout Habit

Wall Street Journal article on "The $500-a-Month Workout Habit"

CrossFit Snatches

Tuesday, August 4, 2015

Coach Andrea

(11AM) Mandi, Darryl, and me

Warm Up

400m Run

Burgener Warm Up, we modified this a little bit but still went through a general sequence of (1) Down and Finish, (2) Elbows High & Outside, (3) Muscle Snatch, (4) Snatch Lands and (5) Snatch Drops

WOD

15-12-9 Reps for time of Power Snatches (115#), Burpee Box Jumps (24”), Bar Muscle-Ups.  L2:  95# ½ reps BMU or CTB.  L1:  75# JCTB.

For the power snatches, we did lower to the floor touch and go.  I used 75# and still had to break them up.  I warmed up as heavy as 85#, but decided to back off.  The Burpee Box Jump is just that, a burpee, but instead of clapping overhead, jump onto a 24” box.  I had to modify the bar muscle ups.  Starting on a platform (12” boxes back to back with two gymnastics mats on top).with the bar at head height, I would jump and catch myself at the top of a muscle up.  It was physically tough, but also required some mental focus to be up in the air like that.  I finished in 15:42 and was just happy to finish.

I need to focus on keeping my eyes front instead of looking up.

We finished with mobility, butt against wall legs flared and then in squat, couch stretch, foam roller under back.

CrossFit – Split Jerk/Baseline

Monday, August 3, 2015

Coach Meriah

(11AM) ~10 of us including Dan, Steve and me

Warm Up

500m Row then 3 rounds of 3 KB Lunges each side (15#), 3 Single Arm KB Press in Split each leg (15#), 3 Single Arm Push Jerks in Split each leg (15#), 10 RKBS (15#)

WOD

Jerk Balances 3x3/leg (45#, 75#, 75#).  This was the drill where we brought are front leg in 6-12 inches, dip, drive, get under each side.

then

Split Jerk 3x2 Reps Dominant Leg (75#, 75#, 75#, 95#).  This was from the rack position.  I finally started getting my back leg lower (knee bent), but I have developed a tendency to lower under the weight rather than dropping under the weight.

then

“Baseline”

For time:  500m Row, 40 Air Squats, 30 Abmat Sit-ups, 20 Push-ups, 10 Pull-ups.

The last time we did baseline was on July 13, 2015 and it took me 7:26.  This time I finished in 6:34 and didn’t even feel too bad afterwards.  I was keeping a nice steady pace and went unbroken until the push-ups (10-5-5) and pull-ups (4-2-2-1-1).

Finished with mobility including hamstring, squat against wall and legs flared against wall.