Squat clean/Jerk

Today since I was going to work a little later, I decided to go to the 0600 class.  This is only the second time I have ever gone to CFI in the morning.  While I could make the 0500 classes sometimes, I shy away from them.  I have a mental block if you will.  I think that because it is the morning, I will not be able to lift as well as I would in the evening because I have no food in me, it's first thing in the morning, stuff like that.  As you can see from the workout, this was not the case.  I have to admit it is nice to get a great workout in first thing in the morning.  Today the WOD was the week 3 workout from the CrossFit Games.  More cleans!  This time it was a full clean not a hang power clean which is different!


5 minute AMRAP of:
Squat clean (135lb / 61kg)
Jerk (135lb / 61kg)
(Rx'd was 165lb/75kg)
Total: 18

I was thinking about trying Rx'd and I asked the coach what he suggested.  He said that unless I have the form down, it would be better to keep the weight lower to make sure that my form is on point (arms locked, full squat, shrug, etc...).  Based on the amount of reps I had, I think I should have increased the weight by about 10.  Good to know for next time.  The coach did see my form and he said I was doing it correctly which is great!  Tomorrow is my 2nd 5k of the season, the Brambleton 5k with Team Crossfit Impavidus!  If you are not doing anything tomorrow morning, come on out and support the cause!

Damn those L Sit Holds!

I knew going into the WOD today the most challenging exercise for me was going to be the L Sit Hold.  For those of you that do not know what an L Sit Hold is, check out the video below.

If there is one thing that has been a constant struggle for me I would say without a doubt that is my core.  The only way to improve it is to work it out!  I would say today the core was worked.


20 minutes AMRAP:


30 second Handstand hold
30 second Squat hold
15 second L-sit hold
15 second Chin over bar hold
Total: 8 rounds + Squat hold

I would be lying if I said the other exercises were not challenging as time went on.  The squats were the easiest.  My arms were getting a little shaky from the handstands as well as the chin over bar.  The L Sit Hold was by far the worst.  You know what that means..... more work for the core!

Cleans cleans clean and burpees

Going into the workout today, I did not have a lot of confidence in myself.  It has only been 3 weeks since I got the brace off and I'm still trying to feel out where I'm at in terms of weights.  Today we had to do hang power cleans.  For Rx'd it was 135 lbs.  While we were warming up I decided to try it out just to see if I could do it.  So I deadlifted the bar and proceeded to clean the bar.  Yeah it wasn't happening.  That really discouraged me.  I tried a few more times and just could not get underneath it.  So I decided to try with 115.  Again, I deadlifted the bar and bam! got right underneath it with ease.  Coach Marc saw this and said that was too easy for me that I needed to to 135.  I was worried that I would not even finish the WOD but he was confident that I would be able to do this without a problem.  So I tried again to get the 135 and this time I got it.  3...2..1..go!  Off we all went.  You know what?  I finished the WOD Rx'd and I couldn't be happier.  I am very thankful that Coach Marc pushed me to do it.  I may have gone a little slower, but it was more important to get the WOD Rx'd.


3 rounds for time of:

15 Hang Power Cleans, 135/95 lbs
15 Burpees
Time 10:32

Perfect weather

Wow today was just absolutely gorgeous.  You could not ask for a better day.  Well unless you have allergies then I guess this was not really a good day for you.  While the WOD today at CFI was outside for parts of it, I really felt like being outside for a lot longer.  So my friend Kiki and I hit the W&OD trail for a nice bike ride.  All in all it was a little over 16 miles.  It was a lot of fun and many more rides will be had!

I'm changing it up a little bit at the end of the week.  On Friday I plan on going to the 0600 class.  I have the day off so I figure why not give it a go.  I have not yet decided on if I will go Wednesday evening or Thursday morning.  It depends on when I take my test.

Is it really a rest day?

So today is my rest day from the box.  Having time for your body to recover is very important.  Now while I did not hit the box today, that does not mean that I sat around plastered in front of my computer the entire day.  I only did that for half the day.  The rest of my time consisted of cleaning the house and also stretching.  Some people don't remember that you can burn calories when you clean.  Depending on how much you have to clean, you can actually burn quite a few!  Why stretch when I am not working out?  Well for one I am far from flexible and is one of many things that I need to work on.  Stretching is one of those thing that you do not have to be at the gym to do (for most stretches).  As you are watching your movies on Netflix, Hulu, or whatever means you watch, stretch while you watch.  Grab that pvc pipe and throw it overhead (arms locked, hide that neck!) and squat!  Do it several times.  Find a wall and work on your Couch stretch as noted by Stephanie.  Once you're done with that, get your bigger pvc pipe for some myofascial release exercises.

Tag You're It

How many places can you say "My warm-up has tire flips in it."  I know of one!  CrossFit Impavidus.  to my knowledge this was the first time tire flips were part of a warm-up but I'm sure it will not be the last time.

Do you remember playing tag in grade school running around aimlessly with not a care in the world?  This is nothing like that.


For Time:
400 m Run
50 Burpees
50 Pull-ups
50 Air Squats
50 Walking Lunges
50 Sit-up (abmat)

With a team of 2:
Team member A runs 400 meters. While they are running, team member B begins with the burpees.
You must keep track of the completed reps between the two team members!
Once team member A returns from the run, they START where team member B left off i.e. if team member B completed 40 reps of the burpees, team member A will start with 41 while team member B runs 400 meters.
Once the 50 reps are completed, begin on the next exercise immediately. i.e. (using the above scenario), team member A finishes the last 9 burpees. They will then start the 50 pull-ups and continue until they are done with the pull-ups or when team member B returns. When team member B returns from the run, team member A will go run and team member B will START where team member A left off.
One person on the team is always running. The other is working on the other exercises.
Time stops when all of the reps have been completed and the runner is back.
Post total time.

Total Time:  15:54

Thanks to Stephanie for being my team member now that I am not broken haha.

Hot CrossFit

It was a bit warm at the box this evening.  The coach said this will be hot CrossFit (like hot yoga) session.  One way or the other, I was going to sweat and I was going to work.  Today's workout came straight from The CrossFit Games.  I almost met pukie tonite.  Almost......that means I need to push harder.


AMRAP in 15 minutes of:
9 Deadlifts (155 lbs.)
12 Push-ups
15 Box Jump (24 in.)
Total Rounds:  7.689

???? 7.689.  Yes that is not an error.  I was able to complete 7 full rounds and was working on the 8th round when time ran out.  I finished the deadlifts and the push-ups (barely) but could only manage to get one box jump.  Next time, I want at least 2!  A great workout as always at CrossFit Impavidus.  Can't wait to see what is in store for tomorrow!