Category Archives: CrossFit

09182018 – CrossFit

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Tonight was the pretest for Jackie. It was hard, but didn’t take as long as I thought it might.

As a refresher Jackie is 1000m row, 50 thrusters at 45#, and 30 pullups for time. We did a nice long warmup and then setup for the workout. Hannah challenged us to break up the thrusters into 25-15-10. And to take it a little easier on the row so we’d not be completely gassed.

I was the first off the rower in something like 3:45. I went for the Rx with the 45# barbell for thrusters and made the first set of 25 as Hannah suggested. After a break I was able to get 10 more and then another set of 10 and finished with a set of 5. I just really needed to set the bar down to give my shoulders a break. My legs actually felt ok during the Thrusters.  Done with that I hit the rig for pullups.

I’m usually good for several rounds of 3 at a time. So I was quite pleased with getting two rounds of 4 in before doing a few rounds of 3 and ending with 5 sets of 2. Pullups will definitely be an area that small improvements can go a long way.

My overall time was 13:45.

09172018 – CrossFit

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I’m not sure if I mentioned that my new work schedule will make it almost impossible to do my 5:30 am routine any more. I’m bummed about that but have been optimistic about going to Solcana in the afternoon/evening for a class. I took last week off to recover from the marathon, so this was my first week trying to get back at it. It also happens to be the first week of the Fall Challenge, so it’s also pre-testing the lifts and workout in the challenge. (The Fall Challenge link includes a pic of me on the rower!)

The challenge is two parts. The lift is what is being called the Solcana Total and includes the Deadlift, Shoulder Press, and Snatch. And the workout is Jackie. Jackie is 1000m row, 50 thrusters at 45#, and 30 pullups for time. Yea…

I originally had signed up for the 4:30pm class and thought I could just be a little late for my 5:30 engagement, but then realizing that swapping the kids would make everything too stressful I decided to go to the bouldering gym after my engagement and do the lifts there.

Definitely not as fun and I know I still really benefit from coaching cues, but I’m still happy and impressed with my lifts. The plan was 1RM for both Deadlift and Shoulder Press. I warmed up and watched the CrossFit YouTube videos for each lift to remind myself of proper form and technique.

For the Deadlift I was able to build up to 245 pounds which is just 20 under my all time 1RM so that great.

The Shoulder Press I struggle with the initial lift getting off my shoulder and often try to sneak a dip and drive into it. I was successfully able to get 95 pounds up and failed 2xs at 100. 95 is just 10 under my all time 1RM so that’s great too.

After the 2 lifts I did an easy 5 minutes on the spin bike just to loosen things up a minute.

08222018 – CrossFit

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I had the realization this morning that due to my new work schedule I probably won’t be able to workout in the mornings at Solcana anymore.  My work day will start at 7am and class ends at 6:30.  With a 15 minute commute, that doesn’t leave much time to cool-off and shower.  Showering while sweating isn’t super helpful!

Today we worked on Overhead Squats. I liked the overhead squat warm-up that we did with the PVC.  It was a little challenging, but really worked on the skills needed.  We were to work up to a heavy set of 5 in 4-5 sets.  I started with 65, went to 75, and then did 85.  85 was a little challenging and I had trouble keeping the bar from falling forward.  I’ve done higher weights, but that was what I had for today for a set of 5.  Morgen complemented my progress and form improvements.

The MetCon included 400m runs!! So I liked that.  The plan was

4 Rounds for time of

400m run

Snatch 8 – 6 – 4 – 2 (each round descended number of reps but increased weight)

I chose Silver which had the following weights: 65 – 75 – 85 – 95.  It appears my score wasn’t recorded.  I remember coming in after the 2nd run and seeing 5 minutes on the clock.  The first run was good.  About halfway through the snatches we found out that we could do Power Snatches.  That is obviously a time and body saver!  The runs got harder and while the actual snatches got heavier the work went quicker.  It was a good workout. I hope we do it again!

08172018 – CrossFit

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I decided to get up early and head into Solcana this morning.  I felt pretty good last night so I think I might have just been sick. I’m going to keep trying to take it easier…

I started this post and then got distracted and never came back to it!

After warming up we did two hang power clean + hang cleans every 90 seconds for 6 rounds. We were to use the same weight the whole time.  I warmed up to 75lbs at kept that for the duration.

The MetCon was a 12 minute workout that scored a max effort pull-ups. The workout was 800m run, 120 double unders, (this is what Wodify says, but I don’t remember the scaling number of single unders, I do remember talking about what to do and so I mixed double under attempts into my single unders). 40 wall balls and then max effort pullups.  I completed 18 total pull-ups which was actually 3rd male for the day.

08162018 – CrossFit & Bike

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I woke up feeling a lot better this morning and did some “lite” CrossFit. I did one round of 30 kettlebell swings (35#), 30 lunges, and 30 situps with my 8# medicine ball.  No timer or anything.  Just a quick get the blood moving workout.

Then I rode to a training at the central office so I got in 3 miles of biking!