Category Archives: CrossFit

12142018 – CrossFit

Ahhh.. another Friday afternoon workout.  It was actually a decent day at work so that was nice! We did a bear crawl, jog, inch worm, and lunges before heading into our tripod stand practice.  It is getting easier to get up into the tripod for sure.

This week was a Clean and Push Press 6 sets working up to a heavy set of 1 Clean and 3 Push Press. I started at 65 and then did 75, 80, 85, 90, 95. 95 was definitely heavy.  Bobby showed me how to widen my grip for the Push Press which should help me to get more leverage.

We ran out of time to do the MetCon exactly as written, we cut the breaks about a minute short for each.  I wanted to try the Platinum, but the last set of Deadlifts would have been 275 which seemed way too close to my max to try at this point.  That was a good decision as the Gold was plenty heavy at 185 for the last sets.  It was a 3 part AMRAP with scoring at each round and the total score was what was recorded.

AMRAP/4

12 Deadlift (105)
12 Burpee Box Jump-Overs
— rest 4 min —
AMRAP/4
8 Deadlift (135)
8 Burpee Box Jump-Overs
— rest 4 min —
AMRAP/4
4 Deadlift (185)
4 Burpee Box Jump-Overs

I finished 48 in the first round, 44 in the second and 25 in the last round. My watch recorded an average heart rate of 141 (including the rest intervals). I was beat afterwards!

12122018 – CrossFit

I was awoken early this morning and couldn’t fall back asleep.  I also get the daily EOD (email of the day) from CrossFit so I knew the mainsite workout was 4×10 Deadlift.  My new weight set in the basement would work great for that, so I finally got out of bed and did a little warmup before doing 4 sets of 10 deadlifts.  It should have been adding weight each set, but I decided to keep it at the same weight 135#.  The first set felt stiff, but by the last set they were feeling good.  I definitely could have added more weight for a longer set.  Thinking back now when we finished our Deadlift cycle I was doing some relatively heavy longer sets of Sumo Deadlift so I could easily have done more.  Oh well.  I got some work done at home and that felt good! 

12072018 – CrossFit

Today we did some more Tripod holds for warmup.  I was able to do all 7×15 second holds in the tripod position.  That was an improvement from last week.

The weight lifting portion was 5 sets of Clean and Push Press.  One clean and 5 push presses per set.  Working to a heavy set.  I was able to work up to a set of 90#.  I got some good pointers about hand placement for the Push Press that will hopefully improve my form.

The MetCon was the Baseline workout. Baseline is

For time:

500m row

40 squats

30 situps

20 pushups

10 pullups

I finished in 5:53.  I did the row in about 1:50 and the squats really hurt, I broke them up into 20-10-10 with a quick break in between each set.  Then I did 2 sets of 15 for the situps and 4 sets of 5 for the pushups.  The pullups I did a set of 3, 3 sets of 2 and the final 1.  I’m happy with my time as it is 21 seconds faster than my last baseline test AND is also Rx!!  So faster and harder!!

Wodify only has one other time listed and it was 5/2/17 in 6:14.  My initial Baseline was in June 2014 and was 7:35 with lots of scaling!!

11302018 – CrossFit

Talk about a rough ending to the workday.  I’m glad I was able to go straight to the gym and work it out!

We are in a new cycle and are doing tripod stands.  7×15 second holds. I did the first couple in a pike position before getting my knee up onto my elbows at least partially for the rest. 

We did a longish MetCon for time of:

200 single unders,

50 situps,

10 deadlift at 185,

150 single unders,

40 situps,

8 deadlift,

100 single unders,

30 situps,

6 deadlifts,

50 single unders

20 situps,

4 deadlifts

We did a lot of drilling on the jump rope before we started and then warmed up to our deadlift weights.

I finished in 11:57.  This was Gold with single unders instead of dubs!  It was a lot of jump roping! 

11222018 – CrossFit and Climbing

Happy Thanksgiving!!  The climbing gym was open this morning so I saw that as a good time to finish out testing my Fall Challenge lifts.  We ended up going as a family so I climbed a few routes afterwards too.  The family climbed around and did some cool climbs through hula-hoops!

My last two lifts were Snatch and Shoulder Press.

I had pretty much done 0 shoulder presses throughout the cycle.  I really wanted to improve my deadlift so I made sure to make those lifts up as needed.  But not so much the other two and it showed!  My pre-test came in at 95# which is actually where I ended today as well. After hitting 95 I tried once at 105 and once at 100.  I was able to get both just barely out of front rack but no where else.  I really wanted to dip and drive to get it up, but I held back!

I took a little break and watched the kids so my wife could climb a little bit before coming back for the snatch. I drilled a little bit before adding some weight and snatching away!  In the pre-test I ended up with 95#.  Today I was able to get more and hit 105# which is just under my lifetime max.  I tried 2x’s to get 110 up but couldn’t get under the bar!!

Based on these lifts here is my Fall Challenge 2018 data:

Lift Beginning Ending Improvement
Solcana Total 435 500 65
Deadlift 245 300 55
Snatch 95 105 10
Shoulder Press 95 95 0
Jackie 13:45 12:06 1:39

We will have to wait and see what the final results show!!