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.