16.1 Walking Lunges-Bar Facing Burpees-Pull-ups

Friday, February 26, 2016

Coach Steve

5:30 PM at Old Pueblo CrossFit (6 of us)

Warm Up with foam roller while the WOD and standards were explained.  I judged Kirin who is probably around 10 years old while he hammered through 5 rounds like a champ.

Then it was my turn.

16.1

I went scaled and the workout was 25 foot walking lunges with 45# in the front rack position, 8 front facing burpees over bar, 25 foot walking lunges with 45# in the front rack position and 8 jumping chin over bar pull ups.

I considered going Rx, but could barely manage 1 walking lunge with 95# in the overhead position.

It was still brutal.  My hamstrings were lit up after the second round and despite good pacing, I felt my right calf start to going.  I was still jumping with two feet, but favoring my left leg.  I kept cranking it up, taking time to reset before and after burpees.  After 5 rounds, I had about 2 minutes left.  I got the walking lunges, 8 burpess and 10 feet of walking lunges back for a score of 145 scaled reps.

I cooled down with squat against wall and some foam roller work, but will definitely be hurting for a few days.

Boxing Incorporated

I decided to check out Boxing Incorporated which was conveniently located across the street from my hotel.  In addition to Boxing, they also offer Muay Thai, CrossFit and other Stand Up and Mat workouts.  CrossFit 8 Count is the affiliate associated with Boxing Inc.

The workout was a good mix of cardio, but did not offer much in the form of technique training.  I assume this comes with time and possibly on ramp style technique events.

We started out with cardio in the form of jump rope, shadow boxing, burpees, push-ups, core work (including bicycle sit-ups, flutter kicks, leg raises, leg hovers).  We also did mountain climbers, plank on medicine balls, bear crawls, and ball slams.  After about a half hour of this we paired up for glove work.

With one partner wearing mitts and the other gloves, we went through sequences.  Apparently all of the punches have corresponding numbers 1, 2, 3, 4, 5, 6.  I should have watched a youtube video before hand (1=left jab, 2=right jab, 3=left hook, 4=right hook, 5=left upper cut, 6=right upper cut).  The sequences also included sweeps when we would duck under the mitt as it came around.  We switched roles with each partner wearing the mitts 3 times and the gloves 3 times.  This got pretty tiring as well.  After about 20 minutes of this we were back on the floor for some more core work.

This was a repeat of the earlier session but only lasted about 5 minutes.  Then we brought it in to yell "Boxing Inc!" on 3.

Overall, I really enjoyed the workout.  Everybody was really welcoming and the instructor did offer a few pointers including keeping my defense up during sequences.  I may have to consider trying these workouts in Colorado.

My calf did start acting up and I was doing the jumping jacks on one foot.

There were a few other guys from the conference there and I felt like I held my own pretty well.

They did let me borrow hand wraps and gloves.  The staff was kind enough to wrap my hands as well.  Keys to wrapping including protecting the thumb and wrist and getting a layer of wrap between the fingers as well.

Old Pueblo CrossFit

Monday, February 22, 2016

Coach Steve

5:30 PM, about 7 of us, mostly girls, one other guy

Warm Up

400m Run (right calf started tightening up, but was OK), followed by 10 yards of quad stretch/opposite arm chest opener, 20 yards high knees, 20 yards butt kicks, frog hops, broad jump into squat

Demonstrate clean with 3 second pause at knees.  Demonstrate Push Press.

Clean with Pause at Knees

3 @ 50% - 75#
2 @ 60% - 85#
2 @ 70% - 95#
2 @ 80% - 105#
2 @ 85% - 115#
2 @ 80% - 105#


Push Press

3 @ 60% - 75#
2 @ 70% - 85#
2 @ 80% - 95#
2 @ 80% - 105#
2 @ 90% - 95#
2 @ 95% - 95#

Metcon

12 minute AMRAP of 5 Chest-to-Bar, 10 pistols (5 each leg) to chair, 20 abmat sit-ups

I got 5 rounds with only a few no reps on the chest to bars.  The pistols felt pretty good.  The abmat sit-ups were brutal.  I felt like a hot spot was developing on my butt.  I should have used one of the yoga mats, I saw a few people using.

Cool down with squat against wall

Amos and his wife Dulcinea were really friendly and I highly recommend Old Pueblo CrossFit.  I saw Amos working with some newcomers and he was really patient and gave great instruction.  I also saw some of their competitive athletes working out on their own and I was very impressed by how well the smallish space was shared with athletes doing cleans at 45# while others were snatching 225#.

Deadlift

Friday, February 19, 2016

Oracle Gym

(3:30 PM) self trained

Warm Up

1000m row, easy jog on treadmill, 1 minute walk, 2 minute jog, 1 minute walk, 2 minute jog, 1 minute walk

Deadlift

5x 45#, 65#, 95#, 115#, 135#, 155#, 185#

Back Squat

5x 45#, 65#, 95#, 95#

Front Squat

5x45#

Bench Press

Wednesday, February 17, 2016

Oracle Gym

(3:30 PM) self coached

Warm up with 2000m (106 calorie) row ~10 min

Bench press - focusing on technique, bending the bar

5x 45#, 65#, 95#, 95#, 115#
3x 135#

Pull-ups
3 reps, 1 rep, 1 rep

Back Squat form

Air squat - pushing knees out with elbows
Approach bar, press bar against back with wrists straight and thumbs over bar
Neutral head
3 sets of 5 reps
This felt really good

CrossFit sit ups
20-15-10-5

Front Squat

Monday, February 15, 2016

Coach Meriah

(11AM) 6 of us including Steve B, Reva, Ben, Paul, another guy and me

Warm Up

Row and hamstring activation via pulling ourselves by feet in a wheel chair

10X Wall Squat, Goblet Squat, Back Squat, Front Squat, and Overhead Squat.  Then banded pigeon stretch and wrist mobility.  Then 10X Overhead Squat, Back Squat and Front Squat.

Front Squat

10-5-3-1-1-1-3-5-10

Intent was to work to a heavy 1.  I felt pretty good going in and started at 95#, 115# and 135#.  When I started the 1 reps, I did 145#, but felt my left hamstring tightening up and did the next two at 135#.  I finished the 3-5-10 at 95#, 65# and 65#.

I felt pretty good about the effort.  My form was solid, but lacked speed on the way up.  It helped to move my grip and elbows out.

Cool down with wall squat and couch stretch.

5000m Row

Friday, February 12, 2016

Oracle Gym

Self-paced Workout

5000m Row - 24:50

50 push ups - 5-5-4-4-3-3-3-3-2-2-2-2-2-2-2-2-2-2

20 knees to elbows - 5-3-2-2-2-1-1-1-1-1-1

Gymnastics

Sunday, February 7, 2016

Coach Amy

(9AM) 6 of us including Kat, Anke, Andrew, Ben, Brittney and me

Warm Up

500m row followed by high kicks, forward splits, squat walks forwards and reverse, frog hops, stretch wrists with hands pointed in different directions.

10x2 Parallette shoot through with tuck hold forward and back.  Get in a nice hollow plank when back.  Pop hips up when forward.

Strength/Technique

10x candlestick to kick-up.  Start in squat with arms forward, rock back with arms back and then rock forward bringing arms back forward.

10x10 handstand push-ups with good technique.  Stop when form breaks.  I just practiced kick-ups and did 10 sets of 3 attempts.

"GWIZZLE"

4 Rounds for time of 5 pull overs and 20 pistols (10 each leg)

I tried pull overs on the low bar, but kept hitting my thighs on the bar.  I need to engage my core more to get my hops up high and then swing over the bar.  For the WOD, I did raise and lowers holding on the rack with arms overhead, raising my legs and hips and then lower as slow as possible.

I did my pistols to a 20" box.  Right leg is much stronger than the left leg.  I finished in 9:07

Burpees

Warm up with 1 mile run on the treadmill (1% incline, 5.2mph) and 1000m row (5 minutes)

Then burpees
20 reps
1 min rest
15 reps
1 min rest
10 reps
1 min rest
5 reps

Total time was just over 8 minutes.

Then jump rope drills and CrossFit Sit Ups (20-15-10-5).

Mobility with couch stretch and squat against wall

Overhead Squat

Warm up with 1000m Row, some arm circles, walking lunges, pass throughs

Spent a lot of time on OH Squat position before doing 4 sets of 3-5 reps at 45#, 45#, 45# and 55#

15 pull-ups in sets of 1-3 reps

Jump Rope, drills, double under attempts, and speed jumping