Tag Archives: crossfit

07162018 – CrossFit

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I noticed this morning that it is starting to get noticeably darker now at 4:50am when my alarm goes off.  But it is still light out early which is nice for summer fun!  Today we had another longish warm-up that included planks, side planks, donkey kicks, and Jefferson Curls.

We are in the second week of the Sumo Deadlift cycle and we added 10lbs to last week’s heaviest weight.  That meant today I did 4×7 at 145lbs. After I put the 45# plates on I almost added 10# plates that would have been a big jump, but I caught my mistake and added the 5# plates like we were supposed to!  They definitely felt hard but not too horrible.

Here is a video of the Sumo Deadlift:

The MetCon was an easy couplet that could go on for infinity!  It was a 9 minute AMRAP off Burpees and American Swings.  The first round was 3 of each, then 6, then 9, etc. I completed the workout at the Platinum level with a 50# kettlebell.

Of course the first round flew by.  Then somewhere in the second round I screwed up on counting.  I think I did 9 burpees when I should have done 6.  Or maybe I was right.  Oh well.  That what happens sometimes.  The next round I did 9 again.  You would think it’d be easy to keep track of these things!   I finished the 9 minutes and completed 93 reps which meant that I made it through the round of 15 and got 3 swings in.  Oh… I think I realized what just happened.  In the second round I screwed up my order and started increasing the reps on the swings instead of the burpees.  So I was actually right when I did 9 burpees, I should have followed that with 9 swings.  Ugh.  Oh well.

 

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!