CrossFit Silver Bull

Friday, September 25, 2015

Coach Laura

(5:30PM) CrossFit Silver Bull, Darryl, Brandon and 4 others (1 girl)

Warm Up

200m Run, Walking Lunges, Hang from Pull-up Bar and activate core 10 times, pass throughs, reverse pass throughs, good mornings with PVC

Skills

4 Rounds of 30s Handstand Hold, 60m Sled Push (140# + 105# sled), 8 Bent Over KB Rows each arm (35#).  The sled push was pretty cool.  Instead of Handstand Holds, I did wall walk ups and continue to get closer to the wall.

Metcon

4 rounds of 12 OH Walking Lunges (45#/25#), 12 Toes to Bar, 12 Box Jumps (24”/20”), and 12 Hand Release Push ups

I did pretty good with this workout.  I used 35# on the first round of OHWL and then 25# on the last 3 rounds.  I did kipping knees raises instead of toes to bar.  20” box for jumps.  I finished in 13:37 which I felt pretty good about.

I finished with mobility.  Squatting against the wall, flared legs and then arm stretch against the rack.

It was really fun to visit another affiliate.  I would like to make a habit of it when I travel.  I should be capable of getting a good workout on my own, but it is fun to see how other folks do stuff.

CrossFit

Tuesday, September 29, 2015

Coach Andrea

(11AM) James, Mark, Ben, Bill, Tom, Darryl and me

Warm Up

5 minutes of jump rope including singles, stepping legs forward and back, stepping legs out and in, high jumps, high jumps with double unders thrown in

3 rounds of 5 strict toes to bar and 15 seconds “L”hold.  I was really struggling with this and my toes to bar looked very similar to my “L” hold position.  The “L” holds started at about 45 degrees and quickly degraded to raised knees.

WOD

6-5-4-3-2-1 Strict Weighted Pull Ups.  I did the 6-5-4 un-weighted.  I added 2.5# for 3 reps, 5# for 2 reps and 8# for 1 rep.  Since I had a little extra time, I tried a rep with 10# also.

then

3 rounds of 50 DU, 25 Push-ups, 50 DU and 25 Burpees.  10 Minute Cap.

Andrea suggested I do half double unders and it still took me over 9 minutes to finish 1 round.  I started the second and only managed 10 double unders.

Snatch

Thursday, September 24, 2015

Coach Stacey

(6AM) MBS II, 10 of us including Heather, John, Josh, Rob, Nick and me

Warm Up

Overhead Squats with PVC, Superman roll over to Hollow, Jump Rope

WOD

Every 90 Sec for 10 Rounds:  1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause in hang at knee) work to a heavy but sub maximal load.  Increase weight every 2 rounds

I worked out with John and we started with 55# and built up every 2 rounds to 65#, 75#, 85# and finally 95#.  My form stayed reasonable and I focused on close through the middle and arm lock out.  I was not dropping into a good squat and maybe hitting a quarter squat at best.

then

3 Sets Not For Time (NFT) of 15 GHD situps and Weighted Supermans

As there was only 1 GHD for 10 of us, I did the first two rounds of banded situps.  With these you wrap a medium weight band low on the rig and hook it behind your calves.  With heels off the ground, go back and situp.  This is supposed to develop some additional stability.  The final round I did 10 + 3 GHD situps.

For the weighted Supermans I used a 6#, 10# and 6# medicine ball for 15 reps each time.  The 10# ball was too heavy.

Finished with mobility, squat against wall, flared legs against wall.

Deadlifts Double Unders

Tuesday, September 22, 2015

Coach Andrea

(11AM) Tom, Bill, Chris, Sam, Ilian, a couple others and me

Warm Up

Jump rope warm up starting with singles, hopping side to side, feet landing forward/back, hopping on one foot, high knees and butt kicks

Then 3 rounds of 8 ring rows, 8 KB Sumo Deadlift High Pulls (25#), 8 KB Swings (25#)

WOD

3 sets of 8 Pendlay Rows and Max Set Strict Ring Pushups.  Keep very good form. 

The Pendlay Rows are a bent over row with a stable core and activated hamstrings.  Bring the bar up, tap the chest and lower quickly.  I worked out with Ilian and our first set was at 75# and the last two were at 95#.  The Ring Pushups were tough.  I managed between 7 and 8 on all three sets.  My form was corrected to ensure a good hollow body position with a tight stomach.

then

EMOM x14, Even – 3 Deadlift (As Heavy as Possible with Good Form), Odd – 20 Double Unders

I worked a weight up from 135#, 155#, 185# and 205# before settling back to 185# for the workout.  This was a good weight and I felt like I could keep an upright posture with activated shoulders.  The double unders felt pretty good today.  While not unbroken, I could string together single, double, single double, etc for about 8 reps.  On the 1min and 3min, I did 20 DU’s.  On the 5min forward, I did 15 DU/attempts.

Muscle Up Transitions

Monday, September 21, 2015

Coach Meriah

(11AM) Blair, Mandy, Tim, Charlie, Ben and me

Warm Up

3 rounds of 2 laps around the rig, 10 banded push-ups, monster walk 10 steps left, right, forward and back, 10 rebounding box jumps.  I was having a heck of a time with the banded push-ups and did between 7 and 8 each round.  I used a 12 inch box for the rebounding jumps which felt OK.

WOD

20 min AMRAP:  10-1 reps Muscle Ups, 10-1 reps Box Jumps 30/24”, Run 200

*If you don’t have MU’s you do x2 transitions, you can also do half reps.

The muscle up transitions were broken down into 4 steps.  Start with a ring row and then transition to dip, hold dip with feet off the ground, jump to top position and then hold at top. Even when speeding up and smoothing out, the action should be deliberate as the goal of today’s workout is skills.

I obviously did transitions and used a 24” box.  Charlie did 28” while everybody else used boxes as prescribed or higher.  With 12” and 8” stackable boxes the progression is 20”, 24”, 28”, 32”, 36”.

Starting the round of 10 meant 20 transitions, 10 box jumps and 200m Run.  Then I did 18 transitions, 9 box jumps and 200m Run.  When time was called, I was finishing my eighth of twelve transitions on the round of 6.

Mobility – Finished with some arm stretches and hang.

Deadlifts

Friday, September 18, 2015

Coach Meriah

(11AM) 10 of us including Ashley, Val, Ericka, Heather, Tim, Steve B, Charles, Mike and me

Warm Up

Row technique, pull arms, pivot hips then pull, bend knees pivot hips then pull, and finally bend all the way in and do full stroke first breaking down segments and then smoothing it out.  Then dead bug sequence.  Finally we finished with dead lift technique.  I used 65# as we addressed the bar, straightened up, went to knees and then to the floor.  Keep back and head neutral, shoulders  back, shins stay relatively constant at 90 degrees from the floor.

WOD

3 Rounds of 1 minute Calorie Row, 1 minute Burpee over Rower, 1 minute rest, 5 Deadlifts in 1 minute, 1 minute rest.  Score as combined Calories + Burpees for each round.

This was a pretty nifty little WOD.  Only 6 minutes were intense, but man were they intense.  For the 3 rounds I rowed 17, 17 and 18 Calories.  Unfortunately I only managed 9, 9  and 8 Burpees, for a score of 26 + 26 + 26.  I was very surprised that most of the scores were in the mid 30’s.  My shortcoming is likely the burpees as I was not speedy, nor linking them together.  I was doing a good job bringing my hands straight down and popping with my hips straight up.  I was resetting for the lateral jumps over the rower.

For the Deadlifts, I worked the weight up from 65# to 95#, 135# and finally 155#.  We were shooting for a 70% perceived effort and I leaned towards the lighter side rather than the heavier side.  Most of the guys were using 185#+.

CrossFit Overhead Squat

Thursday, September 17, 2015

Coach Meriah

(11AM) Ericka, Sam, Bill, Tim, Tom and me

Warm Up

Started with PVC and did slow overhead squats, then up and down both long stairs, then 3 rounds of 10 overhead squats with PVC, 10 box jumps (12”) and XSym movements (hold T then 5 quick bobs, snow angels, and ATYT)

WOD

As Many Rounds as Possible in 15 minutes.  2 Overhead Squat 115/75#, 2 Box Jump (step down) 24/20”, 200m Run.  Increase by 2 each round, 200m is constant.  L2:  95#, L1:  75#

I started working up a weight from 35#, but was really unsteady.  I went to 45#, 55# and finally 65# before backing down to 55# for the workout.  I used 20” for box jumps.  I never really got going during this workout.  My OHS was limited by form and I was not pushing the run for fear of aggravating the groin injury which I now consider “healed” but not 100%.  I ended up doing 5 + 24, coming in about 20 yards short of 6 rounds when time was called.

Mobility – We finished with pigeon stretch and barbell roll over quads.  I added banded wrist mobility and foam roller on back and hamstrings.

10 Components of Fitness

1. Cardiovascular
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Agility
9. Balance
10. Accuracy

CrossFit Lynne

Tuesday, September 15, 2015

Coach Andrea

(11AM) Steve B, Jay, Ilian, Sam a few others and me (around 9 total)

Warm Up

3 rounds of 30 second jump rope, 10 push-ups, and 30 seconds rest.  Then small kips (keep toes pointed), bigger kips, claps or hand release, and finally two sets of 3 pull ups.

WOD

Lynne – 5 rounds for max reps of:  Bodyweight bench press and Pull-ups *There is NO time component to this WOD

As my 185# weight is close to my 1RM I opted to do the workout at 165#.  I worked out with Steve B and we worked the weight up with 95#, 135# and 155#.  I managed 4/7, 4/6, 3/5, 3/5, and 2/6 for the 5 rounds.  The bench press always had a hard stop.  The pull ups were tougher as it felt like I could squeeze out another rep if I held on long enough.  The last round, I tried a few times for the seventh rep but it was not there.

For folks that finished early, Andrea went through a sit-up and pistol routine.

Mobility – Squat against wall, biceps stretch with fist against wall and open palm against wall rotating hips.  Finally I did some foam rolling on my trashed hamstrings.

CrossFit Back Squat

Monday, September 14, 2015

Coach Meriah

(11AM) Ericka, Tim, Jeremy, Jeremy, Steve B, Bill, Tom, Luke, and me

Warm Up

After a jog out to the bus stop, 3 rounds of 10 goblet squats (25#), 10 RKBS (25#), 10 KB Windmills (5 each side, 25#) and a jog around the rig.  I was very excited that my groin pull did not hurt jogging out to the bus stop.  In fact I was good all through the warm up until we did walking lunges to return our KB to the rack.

WOD

Back Squat – 3 sets of 10 Reps, Focus on good form over weights, Not a Max Effort Do NOT go to Failure

As I was still feeling out the groin, I stayed light warming up with 45#, 65#, 75# and 85# before doing 3 sets at 95#.  This felt comfortably heavy, but I was not getting the range of motion I would like.  Considering I had a 1RM Back Squat of 185#, this was a 50% effort.

then

For Time:  25 Calorie Row, 75 Wall Ball (20#), 25 Calorie Row.  L2:  14#, L1:  10#

This didn’t sound too bad and the time on the board were between 6 and 8 minutes.  I opted for a 14# Wall Ball.  The first row went pretty smoothly.  I felt like I was getting good power and smooth return.  Walking to the wall ball, I realized my legs were pretty fried.  I broke the reps down 10-10-8-7-7-7-7-7-7-5.  My original plan was groups of 10, but I could not sustain it.  The second row, was a 100% grind.  I heard people’s finish time and realized I was only 3 calories into the row.  I finished in 9:31 which was below the 10 minute cap, but a very hard effort.

Mobility – Finish with couch stretch, side stretch, nose to knee, and finally while on back roll knees to each side.

This was my first session in the Adidas Power Lift 2.0 shoes.  I liked them.  They fit well without hot spots.  Mentally, I felt more stable, but I don’t know if it made much of a difference with my lifts.

CrossFit Front Squat

Friday, September 11, 2015

Coach Patrick

(11AM) 10 of us including Dan, Luke, Tim, Anke, Ashley, Mandy and myself

Warm Up

After a 400 yard run, ad hoc warm up with 2x10# plates going through a sequence of squats, dead lifts, clean into thruster, round the world, side to side wide lunge, axe choppers, side to side axe choppers, pushing out and in, triceps extensions, burpee into clean overhead press and several others.

WOD

25 minutes to establish 1RM.  I worked on technique with the bar (45#) and then 65#.  Coach Patrick had a few tips including widening my stance, pushing the knees out to create space, and keeping a very upright back.  I exaggerated this by squeezing my shoulders together during the lift.  I also wore a belt for most of this effort and it seemed to reinforce good position.

then

3 rounds for time of 8 body weight front squats and 400m run.  As I am still nursing the groin, I opted for 115# deadlifts and 500m row.  I started out doing straight leg deadlifts and then switched to regular deadlifts on the last round.  The 500m rows were pretty tough and I felt my time decline significantly over the 3 rounds.  I finished in 9:48.

Mobility was ad hoc today as well.  We did some stretches focusing on breathing.  With legs splayed reach left then right, bend left and right, legs straight reach forward, bend forward, pigeon pose (and pigeon but grabbing back leg) left and right

The groin felt OK today, but I definitely felt it during the warm up run and during the front squats.

CrossFit Test Day

Thursday, September 10, 2015

Coach Rich

(11AM) Ericka, Ashley, Anke, Bill and me

Warm Up

Similar to yesterday, jog around the rig 3 times, then shuffle around the rig once in each direction, high knees, butt kicks, up on toes, back on heels, rock on foot, straight leg bear crawl, and finally some calf stretches.

WOD

MBS Mile Run – I skipped this and instead did a 2000M row in 9:13

then

Max Reps in 90 seconds Double Unders – I got 16, the girls were getting on the order of 150

then

Max Reps in 60 seconds Rope Climbs – I got 2, but Rich went ahead and counted the 3^rd since I was nearly to the top

then

Max Reps in 60 seconds Strict Pull Ups – I only got 3.  It was very difficult to maintain strict form and get my chin over the bar, especially after rope climbs

Mobility – Banded shoulders, flared legs against wall, arm stretch against rack, tried banded hamstring, but I felt the pull in my groin and decided against.

Groin pull continues to improve.  I plan to take it easy this weekend and will test it again next Wednesday.

CrossFit Clean and Jerk

Wednesday, September 9, 2015

Coach Patrick

(11AM) about 10 of us including Jeremy, Ben, Mandy, Val, Anke, Heather Kevin and me

Warm Up

A lot of movement including jog out and walk back, low step out and shuffle back, karaoke, high knee karaoke, high knees, bounding, butt kicks, back peddling, and sprints.  The groin felt OK except during running.  I did not sprint.  We also stretched out our wrists extending them in forward, back, left and right rocking in a circle and then folding them in.  We did 10 push-up and then some squats inching up slowly and holding at midpoints.

WOD

20 minutes to find 1 rep max clean and jerk.  I spent the time working on technique.  Starting with a 35# bar and doing most of the workout with 55#.  The groin felt OK, except during deeper squats on the squat cleans.  I did about 20-30 reps of Power Clean, Squat Clean and Split Jerk.  It was a little weird to not be pushing towards a 1 rep max, but I felt like I got a good workout and really had a chance to think about technique.

then

500 meter Row max Effort. 

I finished in 1:56 which I was pretty proud of.  Usually my 500m pace is around 2:15, so it was nice to just crank it out.  Some folks were finishing around 1:30.  The groin was a non issue unless I came forward too far during recovery.

Mobility – Just flared legs and some foam rolling.

Coach Patrick said groin pulls would take 4 weeks before training could resume in earnest.  Until then, it is best to maintain blood flow and good range of motion via scaled/modified WODs.  It did feel good to be back in the box.  

CrossFit Front Squats

Wednesday, September 2, 2015

Coach Meriah

(11AM) Blair, Anke, Tim, Steve B, a few other guys and me

Warm Up

Single unders, RKBS (25#), 10 lunges (25#), double under attempts, 10 RKBS (25#), 10 lunges (25#), 10 AKBS (25#), Goblet Squats (25#), AKBS (25#), Goblet Squats (25#)

WOD

Front Squat – 5-3-1-1 at 75%, 85%, 90%, 95% then 1-3 attempts at 1RM

I partnered with Steve B.  For the progression I used 135#, 145#, 155#, and 165#.  Then I repeated my previous best at 175#.  On my next lift, I got 180# PR!  On my next lift, I buckled on the way down with 185#.  I am not sure what happened.  Maybe I wasn’t set properly.  On my final lift I was successful at 185# (another PR!) but felt a little pop in my left groin.  I will make a point of icing it at my desk if possible.  Steve B put up 205# after his PR at 195# last week.

then

AMRAP:  10 minutes:  10 double unders, 10 sit ups, 20 double unders, 20 sit ups, etc.  L2:  half double unders, L1:  single unders

I did L1 and got to the round of 50, completing the jump rope and did 11 sit ups before time was called.  I could feel the left groin on the early sit ups, but then it started to dull.  On the round of 20, I had to start breaking up the sit ups.  I was thrilled to get through the round of 40 (which represented 100 sit ups).  I did a few double under attempts at the end of each round of single unders.  Looking forward helped a lot.

Mobility – couch stretch, legs flared against wall, calf stretch

CrossFit Games Open Workout 14.2/15.2

Tuesday, September 1, 2015

Coach Andrea

(11AM) Erika, Ilian, Steve B, Craig, Julien, Tom, xxx, and me

Warm Up

3 Rounds of 100m Run, 10 OHS with PVC and 10 Kips with Leg Lift

Then warmed up our shoulders with Crossover Symmetry out to T, bent forward and pull back, upright out to the sides with arms bent and then rotate up.  2 second holds on 10 reps of each.

Warm up with bar 3 reps of down, hold for 5 seconds and up; 3 reps of down and up.  I used 45# and chose to use this for the workout as well.

Warm up pull-ups.  We were supposed to do 2 sets of 2 reps and on the second set I actually got my FIRST CHEST TO BAR!!!

WOD

Every 3 minutes for as long as possible complete: 

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest to bar pull-ups 

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest to bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest to bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

L3:  95/65# & CTB Pull-ups

L2:  65/45# & Regular Pull-ups, start with rounds of 6, then 8, then 10

L1:  45/35# & Jumping CTB, start with rounds of 6, then 8, then 10

Once you fall off the 3 minute schedule it becomes an AMRAP to 15 minutes.

I went with 45# and Regular Pull-ups.  I finished the round of 6 in 2:00 and finished the round of 8 in 2:30.  I failed on the round of 10 at 39 reps.  Total = 95 reps.  Then I started with rounds of 8 and got through 56 reps (1 complete round and 24 reps of the second round).

Mobility – Stretch shoulders against rack, banded shoulders, banded wrists, legs flared against wall, squat against wall, and finally foam roller on back.