One WOD at a Time

Original post from Triangle CrossFit

When you first start CrossFit it can seem like getting to where you want to be is going to take forever.   You can experience this same feeling when you've taken a break only to return and find that it seems like you have lost what you had worked so hard to gain.  It's times like these, the beginnings and the returns, where we are vulnerable - vulnerable to skipping workouts, not pushing hard, giving up.  It's during these times that we must step up our mental game and not allow the lazy, negative side of us to rationalize ourselves right out of doing the right thing and keeping the correct perspective.  As we all know, Rome wasn't built in a day.  Well neither is the CrossFit athlete.  Dial down your self-sorrow and focus on one WOD at a time.  Don't think about the future - think about the now and giving it your best.  Rack up enough of these and you'll get your reward.  It's inevitable.

29 November 2011

Ahh one of my "favorite" exercises, TTB (toes to bar).  To be honest, it wasn't nearly as bad as I had thought it was going to be.  Not sure if it was because I just came in saying just get it done, or what but it got done!

20 min. AMRAP of
5 TTB
10 Push-Ups
5 Wall Ball 20#
Total: 16

I was shooting for 17.  My TTB started taking longer once I had to swing.  I was trying to "bring the bar down" as best as I could.  This, coupled with the 100 day burpee challenge I'm doing, means my arms are a little upset at me.  They can get over it.

28 November 2011: CrossFit Annandale

In continuing with my efforts to visit a new CrossFit box each Monday for the rest of the year, I had the opportunity to come play at CrossFit Annandale's box.  The owner, Coach Jeremy was there to lead the class and Head Coach Courtney was part of the class!  I always like it when coaches are in the class.  I met both of them at the Nearly Naked Mile run.  I just love how the community of CrossFit is.  Everyone I have met has been nice and are very willing to have others come to their box.

We started out with a strength skill with Thrusters.

Rack Thruster 5,3,1,1,1
115, 135, 165, 195, 205 (F)

If I had not had that slight hesitation with I was trying to get the 205#, I would have had it.  I did have it over my head but was not able to lock out.  I'm determined to get it now.

I bet you can guess what was in the WOD.  Thrusters!

10 min. AMRAP of

200m run
5 Thrusters (60%) 1RM  I did 120#
3 wall climbs
Total: 4 +5 Thrusters

I had a whole lot of fun as always.  And yes I got a shirt.  Like that should even be a surprise!

26 November 2011: Fran

I will keep this post short and sweet.  I finished Fran under 5!  Woo hooo!  I'm am very very happy about that you have no idea.  I had a very high output for the first set and if I could have kept it at that speed, I'm sure I would have had it under 4.  That's ok.  Next time!

Fran
21-15-9 rep rounds
Thruster 95#
Pull-Ups
Time: 4:18

24 November 2011

Originally we were going to do CFT but coach decided to change it up in the AM.  Always be prepared for the unknown and the unknowable!  A nice way to start Turkey day.

For time:
Run 400m then

5 rounds
5 Deadlift 275#
10 bar facing burpee

then run 400m
Time: 10:00

23 November 2011

Since it had been a little over a month since I had done a strength bias with Front Squat, I figured it was time.  I can't stay away from my favorite lift too long!

Front Squat 3-3-3-3-3
220, 225, 235, 245, 255 (2)

As I suspected on the last one I bowed my knees in.  This is something I am aware of that I do and continue to work on it.  I can feel when I do it.  I was not pushing out hard enough and as a result, I collapsed.  It's not enough to keep you knees over your toes, you really need to push your knees out hard the entire time.

Back Squat 12 =>20
205# 12 reps

That was heavy especially after the FS but I did do 10# more from the last time but 3 reps less.

Now for the WOD.  Keep in mind this whole day I took from one of my CFSB days.  I wanted to see if I had improved overall.

21-15-9 rep rounds of
Deadlifts 225#
Box Jump 30''
Time: 6:22

34 seconds faster from the last time!  No complaints on that.  I did apparently forget to jump or something one time and smashed my knee on the box.  As my friend said "jump higher."  Words of wisdom.....

Recap: Fri, Sat, Tue

So this weekend I went up to MEPS and needless to say my mind was elsewhere.  That doesn't mean I didn't workout!  That just means I didn't write about it.

Friday 18 November

Shoulder Press 5-5-5-5-5
100, 115, 120, 125, 130 (3)
I feel that my shoulders are slowly but steadily getting stronger which is great.

then

AMRAP Burpees in 2 minutes
Total: 51

Saturday 19 November

5k run (Freeze your Gizzard)

then

CrossFit Baseball 15 minutes

Station were 1 forward roll, run to the box jump (10), lunge to the bay door, 10 KTE, high knees to burpees (10), backwards run back to forward roll.

Tuesday 22 November

Double Under Helen
3 rounds for time of

50 Double Unders
21 KB swing (1.5 pood)
12 pull-ups
Time: 7:58  (32 seconds faster from the last time in September!)

16 November 2011

After that abysmal display of my back squats, I decided I need to put in strength days two times per week.  Thinking more I also need to put in some endurance work as well.  Maybe one week will be two strength and the next week will be two endurance.  I like that.  So I decided to try my hand at deadlifts this time.  I recorded myself too.  Going to critique myself and also send it to coaches to see how my eye is plus this is a good learning tool.

Deadlift 3-3-3
295, 315, 320

5# more from the last time so I'm happy about that.  Lets see what those videos look like though and my form.  I was very aware of keeping my shoulders back as that is my problem when I am deadlifting.  After I was done I hit the WOD.

20 AMRAP of
10 Deadlifts 95#
8 Hang Clean 95#
6 Push Press 95#
Total: 13 + 6 Hang Clean

By the end of this I could barely close my hands.  It was a very good workout to say the least.

15 November 2011

Back Squat 3-3-3
260, 260, 260


As many rounds as possible in 15 minutes of:
3 Handstand Push-ups
5 Pull-ups
7 Knees-to-elbows
Total: 11 +1 KtE

14 November 2011: CrossFit Rubicon

You know all Monday's should be visit a new box day.  Then I would actually like Monday's!  So I hit up CrossFit Rubicon in Vienna for the 0600 class with David 'Chef' Wallach as the coach for the class with my friend Michael assisting.  Now I know a lot of people probably think that 0600 is way too early to work out but if you are not used to it, I would suggest throwing it in every now and again.  Always good to give your body a shock and I most certainly gave mine one!  We started out with a warm up then moved on to some strength skills with the deadlift.  I need to remember to keep my shoulders back and active!

15-12-9 reps of: 

Hang Power Cleans 135 lbs 

Wall Balls 20 lbs 

Pull-ups 

Lateral Burpee (Over Barbell)

Time: 12:58

Thank you for having me at your box!

Recap: Wed, Fri, Sat

09 November

That day was a strength day with OHS.  I have not had too many strength days with those so it was a nice change.  Considering this is one of my weaker lifts, it is something I like to see.

OHS 5-5-5-5-5

115-125-135-145-155

I lifted more then I thought I was going to honestly so this was a very nice surprise!

After that, I decided to do another workout one using the rope.  I can only recall using the rope two other times in a WOD so I figured why not.  Yeah.......I was laid out after I was done.


12 Thrusters 135 lbs
4 Rope Climbs
9 Thrusters 135 lbs
2 Rope Climbs
6 Thrusters 135 lbs
1 Rope Climb
Time: 11:20

11 November

To celebrate Veterans Day, we did a Hero WOD at the box.  I know you are probably thinking it was Murph but you would be wrong!  We did Daniel.


50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Time: 17:37

95# isn't a whole lot if you think about it but add the run and pull-ups to it and it feels like it is way heavier.  The next day I could really feel my lats with all of those pull-ups.

12 November

Had two things going on this day.  The first is the Saturday WOD at the box then the nearly naked mile run at Reston Town Center!

So the the WOD at the box


In this WOD you are only counting the total amount of runs completed. The person that starts the run takes the plate and runs 100m. Once complete they go to the end of the line where they will tag the person doing abmat sit-ups and they will begin their sit-ups. The person that was doing sit-ups tags the next person and so on until the person at the front of the line is tagged then starts their run.
20 MIN CAP:
100 m Run (bumper plate) 45/25
Sit-up (abmat)
Rest
Ground To Overhead 45 lbs
Rest
Knees-to-elbows
Rest
Box Jump
Rest

Our team completed 24.

For the mile run I ran with a 20# vest.  I finished 7:02.  Not horrible at all.  Thought I was actually going to be slower.

08 November 2011

135# deadlift doesn't sound like a whole lot.  In fact, a lot of people will use that weight as part of a warmup myself included.  Well how about deadlifting it 15 times.  Then do 15 push ups.  Then do both again and again for 15 minutes.  See how heavy that 135# feels then!  Which is expected.  I was really focusing on keeping my shoulders back and not rolled forward.  At Trident yesterday, Coach Chad noticed I started to roll them.  Fortunately I was still keeping a nice lumbar curve so that's good.  I don't want to get into the habit of having my shoulders rolled forward though.  A good workout as always.

AMRAP in 15 minutes of:

15 deadlifts 135#
15 push-ups
Total: 10 +15 dl

07 November 2011 Trident CrossFit

I decided to check out a local box since I had the day off from work.  I have been to Trident two times.  Once for my cert and the other for B4B.  This would be the first time I get to WOD with their class.  A former athlete of CFI goes to Trident now and he was able to meet up with me!  It was very nice to see him.  It was a very good WOD!  Kind of a 3-1 deal.  I was able to use the GHD for the sit-ups.

AMRAP in 6 minutes of:
5 Deadlift (70% 1RM): 225#
200m run
Total: 5

1 minute rest then

AMRAP in 6 minutes of:
5 Handstand push-ups
5 (ea. leg) Bulgarian Split Squats w/ 25# dumbbell
Total: 5

1 minute rest then

AMRAP in 6 minutes of:
5 Wall ball 20#
10 Sit-ups (GHD)
Total: 5+1 wb

I had never done BSS before.  I could definitely feel the love on those!  Now if this doesn't get you a sweat angel then I don't know what will.  I had a lot of fun with Coach Chad's class.  I also ran into Andrea (one of the owners), and was able to talk to her and Chad about nutrition and CF in general.  So much knowledge!

I think since I have all Monday's off the rest of the year, I am going to try to visit a box every week.  No I am not looking for a new box.  I love CrossFit Impavidus!  I just want to network, meet new people, and WOD!

A few hours later, I headed over to CFI to face Annie.  Now the last time Annie dropped by, I missed her.  I hadn't planned on doing a second WOD but there was no way I was missing Annie.  Besides, I know I have the capacity to do two WODs.  I just really had to make sure to stretch and mobilize otherwise I probably would have been in pain.

Annie
50-40-30-20-10 rep rounds of
Double Unders
sit-ups
Time: 6:13

My goal was 6 flat and it still is my goal.  I lost time getting tangled up in the rope and missing a few jumps.  Now 13 seconds worth though.  I think is was like 5-8 seconds.  That means I still need to go faster on the sit-ups.  For the sit-ups I didn't do butterfly.  I put my feet under dumbbells with my legs bent at the knees.  Not complaining on the time but I want to get faster.  Who doesn't!?

05 November 2011: Primal Mud Run

Today was the first Primal Mud Run.  This event was hosted by the same group who created The Metro Dash.  Having done the Spartan Race and The Metro Dash, I had an idea what I was getting myself into.  Well I can tell you the biggest thing that made it a challenge was the 4.4° that is was not to mention the wind.  I would say this was more of a run than it was an obstacle course more so because the obstacles were really spread out and that there was a lot of running!  They said it was a 5k but I'm pretty sure it was longer.  That's ok though I still had a blast.  Started off with a 10'' wall climb then flipping a tire 8 times.  After that you climbed the 20-25'' cargo net up and over then ran in this tunnel they made.  Next thing was carrying a sandbag around a circle.  Well the circle took you to the first water obstacle.  You just had to walk through waist deep water.  Did I mention it was cold outside?  Yeah the water was freezing.  Unfortunately for me, I slipped on one of the rocks and went all the way in the water slamming my knee on said rock.  Yeah it hurt a lot.  Couldn't stop though!  I believe after that we went running for a bit to get to the next water obstacle which was a nice big pond.  They had 6 barrels floating and you had to go under them.  As you kept going, the water got deeper.  To the point that I couldn't stand up in it.  I don't think I have ever felt anything so cold in my life for so long.  We all managed to push through though.  After that, more running (mind you this is on a farm and there are a lot of big hills), hopping over hay bales, monkey bars, wall climbs, up and over, a mini mud pit.  The best obstacle was the slip and slide.  That was AWESOME.  Who doesn't love a huge slip and slide.  The scenery was really nice too.  Well it is nice if you like the country like scenery which I do.  The pictures can be found:


Waterslide 11-12P Pics 481-516


Barrels 10-11A Pics 109-119


Mud 12-1P Pics 49-74

04 November 2011

It's no secret that one of my favorite things to do are double unders.  To me, along with box jumps, they are just fun and I can knock them out pretty well.  Now a snatch on the other hand......well it's on my list of "get better" but hey technically everything is on my get better list because there is always room for improvement.  It's a question of how much time I will put into something.  Like I know I need to put more time in for snatches as compared to double unders but with the same effort for both.


Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Post time and total of all successful snatches. Do not count missed reps
Total weight: 600#  I snatched at 100# for each round missing the second round.

I was surprised that I missed.  I thought I was ready but I jumped the gun too fast and I did not get under the bar fast enough resulting in me dropping it.  Once I did I stepped back, took a breath and continued.  For the rest of the rounds, I made sure I was READY to lift and not just grabbing and go.

02 November 2011

New PR for me on the Shoulder Press!!!  So happy I have been working hard to get more weight and I finally did it.  Now lets see if I can keep it.  I actually had a PR for all three lifts but it is the should press I was the happiest with.

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

SP: 120, 125, 130, 135, 140
PP: 125, 130, 140, 145, 155
PJ: 135, 140, 145, 150, 160

A good day indeed.

01 November 2011

Now I really do like all of the WODs regardless of the exercise.  Yes I do like some more than others partly because there are things I am stronger at.  That doesn't mean I run away from my weaknesses.  I hit them just as hard because I need to work on them!  This WOD though was really good.  I enjoyed it (after it was done) and look forward to this one coming back.  I wanted to get in the low 14s next time.

5 rounds

40 Double Unders

30 Box Jumps 24"

20 Kettlebell Swings 53 lbs.

Time: 15:50

31 October 2011

20-15-10 reps of:
Push Presses 95 lbs
Knees-to-elbows
Time: 4:08

20 seconds faster from last time!

29 October 2011

Tabata Esque FGB

This is a Tabata WOD in the sense of 20 seconds of work, 10 seconds of rest.
Coach randomizes the amount of rounds per exercise.
Enter in the LEAST AMOUNT of reps per exercise. Also, put in your # you used (not including box jump).

Wall Ball 20# - 8
KB SDHP - 11
Box Jump 20 in. - 14
Push Press 75# - 9
Double Under - 29

THEN

AMRAP in 10 mins of:
3 Wall Climbs
10 Up Downs
3 Paralette Shoot Throughs
10 Grasshoppers
Rounds: 4