Category Archives: CrossFit

07112018 – CrossFit

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Another long warm-up to start us off today.  It was a 9 minute EMOM with a different movement for 3 minutes and then repeating.  It was a 30 second row at moderate pace, 10 straight leg box jumps (landing) from seated, and 10 double kettlebell cleans. I was definitely warm after that!

Then we did some clean drills before doing 7×3 Hang Cleans working towards a Heavy 3. It was hard to figure out the jumps between sets, but the goal was to get to at least the 5th round.  I did a warm-up round at 65 and then did 75, 85, 90, 95, 100, 105, and 110.  I failed on my third attempt at 105, but was able to get it up again.  So the last 3 felt pretty tough. Each round started every 90 seconds.

I was pretty tired after that and we still had the MetCon! It was a 40-30-20-10 workout with 2 movements and 100 single unders after each round!  The movements were sit-ups and Sumo Deadlift High Pulls with 50# kettlebell.  I finished under the 13 minute time cap, but I can’t remember my time and it isn’t posted yet.  I think it was like 12:13 or something.  It was tough!

07092018 – CrossFit & Biking

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I got up and headed to Solcana to begin our new 9 week cycle.  Monday will be Sumo Deadlift Day! I have only done them one other time, but have seen the coaches talk about them with other athletes as a way of adapting the Deadlift.

We had a pretty long warm-up before the 3×7 Sumo Deadlift.  The idea was 65% of a traditional deadlift as a starting point. I opted to do my sets with 135# on the bar.  That felt heavy, but not super heavy. It is definitely a different movement than the traditional deadlift and I felt it more in my quads than hamstrings.

The MetCon was a doozy.  The Platinum was Chelsea, instead of Chelsea’s EMOM, I opted for 10 Rounds of Cindy with a 15 minute time cap.  I didn’t make it very far.  Cindy is three movements: 5 pull-ups, 10 pushups and 15 air squats.  That seems relatively easy, right? When you look at needing to do that 10 times it becomes more of a challenge! Given the time cap I didn’t make it through.  I did almost all of the pull-ups as kipping, but only completed 1 round of the push-ups from the floor.  I knew that there would be no way I’d complete all the push-ups so instead of going to failure I switched.  The pull-ups were obviously getting harder and a few times I finished my last 2 or 3 as jumping pull-ups on a shorter bar, but that only happened a couple of times. My counter said that I only completed 6 rounds and 16 reps in 15 minutes.

That was a solid day at the gym!  A few hours later I had a meeting in a part of town that would be easier to bike to than to find parking at.  So I biked 3 miles there and then took a longer and more fun route home and hit 2 sections of Wirth Mountain Bike trails with my Motobecane.  The Motobecane is technically a CX bike and I’ve used it a few times on the Glenwood sections of the trail and that hasn’t been a problem.  The other section I tried was the Bog section and for the most part that was ok.  I had some trouble on a few of the steeper uphills and I didn’t feel super comfortable on some of the steeper flowy downhills.  I probably won’t do that section again, or at least not at the end of a ride!  That was 7.58 miles.

So a total of 10.5 miles of biking after a CrossFit workout.

06272018 – CrossFit

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100… Keep it 100 was the Workout of the Day!

Three rounds of a rough workout, the good news is there was a 6 minute break between each round. It isn’t often that you get a full recovery between each round so this seemed a little crazy and excessive when reading it. But dang was it a burner of a workout!

Each of the rounds was 

250 meters rowing

10 Kettlebell swings

10 Burpees

10 Swings

10 Burpees

10 Swings

250m Row. 

I don’t remember my round times,  but they definitely got slower each round. The burpees were what really slowed me down. I was first off the tower but then slowly fell behind. My swings were with a 50# kettlebell. 

My total time was 27:05. 

The idea was to go all out each round and I think I accomplished that! 

06252018 – CrossFit

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Surprise 1 Rep Max Squat Day. Had I been paying better attention I would have known it was coming and prepared a little differently in the morning! Oh well. 

After a different style warm up including cross body kettlebell deadlifts, pulsing squats and jump roping we hit the rack and started squatting! I had been super consistent early in the squat cycle and then with my races missed a few weeks and didn’t really get back into super heavy weight. Thus I wasn’t sure what I’d do. 

We did several rounds of squats getting the weights up there. We made too small of a jump early and made up for it later. Long story short. I hit 205# which is a 5# PR! 

When it came back to me I tried 210#. I thought I needed to get further down and when I did I lost the tension and my knees collapsed so my spotting crew helped me out and 205 was the ticket for the day. Always pleased with a new PR! 

Afterwards we had a 1 minute Max Effort Assault Bike challenge. The measure was calories.  I accidentally started pedaling backwards somehow, but squared it away. That was possibly the most painful minute ever. My heart was flying and my legs were cooked. I was standing too so man was that a long minute.  I got 22 calories!  Not too shabby! 

In the evening I racked up 4 miles on the bike pulling the trail behind! 

06202018 – CrossFit

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You know the MetCon is bad when there is no strength session on the board. 

We attempted to do some handstand kick ups as our warmup. I’ve still got a ways to go before I get mine. 

The MetCon was a chipper. I did the Silver level which was:

50 pushups (the last 15 were on a box)

50 knees to elbows (mine were more like kipping hanging knee raises)

50 calorie row

50 dumbbell box step overs (20in box and 25# dumbbell) 

1 length each arm dumbbell overhead lunges (25# dumbbell) 

The pushups were tough, I thought I could do 10 sets of 5, but that worked for a few rounds but then was doing 1 and 2 at a time. Everything else was just pushing through and keeping moving. 

It appears that a bunch of scores didn’t get recorded, including mine. I think it was 17 minutes or something. 

This was a hard workout that was modeled after a Regionals workouts just switching the assault bike for rowers. We only have one assault bike. Regionals had a 17 minute time cap.

I’ll update if my score gets posted.