Tag Archives: crossfit

04042018 – Endurance

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Today’s family schedule dictated that I couldn’t work out in the AM. So I was able to get to an Endurance class this evening.  It had been awhile since that was the case and I forgot how much I enjoyed the long MetCons.  Wednesday nights are always long MetCons at Endurance and this was no different!

A nice 32 minute AMRAP! Who doesn’t love that right?

30 second sand bag (80#) bear hug

1 length sand bag carry

20 situps

1 length sand bag carry

10 dumbbell (25#) snatch (Right arm)

1 length dumbbell waiter walk (R)

10 dumbbell snatch (Left arm)

1 length dumbbell waiter walk (L)

25 air squats

I’m pretty sure that I finished 8 rounds and got 1 snatch on the 9th round.  I was staying pretty consistent at just under 4 minutes per round.  I probably could have done a 30# dumbbell and a heavier sand bag. I wouldn’t have been as consistent on the pacing.

 

04022018 – CrossFit

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I don’t usually write about the warm-up, but today’s included sprints and pullups.  As a group of 3 we accumulated 32 sprints down and back in the gym.  I did 12 sprints and then we had to accumulate 10 strict pullups.  I got 6 done and then needed a small band for the last 4.

Then we moved into a 10×5 squat workout.  We had a minute rest in between each set so they moved pretty quickly. The standard was 60% of 1RM so I did 10×5 at 120.  The first few sets felt light, but by the end they were feeling pretty hard.

Then to continue killing the legs we had a MetCon that was 4RFT of 20 DB Lunges and 10 burpees.  I never realized how much leg was in the burpee! I did a few warm-up lunges at the Rx weight of 30 lbs but knew that wasn’t going to work.  So I did the scaled 20 lbs dumbbells and that seemed more reasonable.  I completed the work in 8:56.

My legs are already feeling quite sore!

03302018 – CrossFit and Biking

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Even though today was more flexible about showing up at work on time, I still did the 5:30am CrossFit class.  Instead of going straight to work, I stopped and got coffee for the wife and ate and showered at home.  It is a nice relaxing way to start the morning!

Today was another partner workout day.  Dan and I partnered for Annie and then 9 minutes to a heavy Snatch.

Annie Rx is double-unders but neither of us can do that. So we did singles.  We split up the following work:

100 singles

100 situps

80

80

40

40

20

20

The situps were a struggle for me.  I did my full share of situps for a total of 130 situps it just took awhile so Dan did the last two sets of single unders for me.  So I only did 90 single unders. It would have been nice to get up for a minute and have a break but it did get us done a little faster.  We finished in 9:04.

It ended up being longer than 9 minutes for the Snatch work, but we got a good skill lesson from Coach Kaitlin in the middle.  She reminded us to slow down the pull from ground and really snap the hips.  This did feel stronger! We both finished with 110#’s which is a 15# PR for me.  I missed my first attempt at 100#’s Dan did his and then I got it.  Then I nailed the 110 without any struggle. On my failed attempt I got the bar to eye level, but couldn’t get myself under it.

In the afternoon I took advantage of the family being out and ran some errands in Maple Grove and headed up to Elm Creek to get some riding in. I know the Mountain Bike trails are closed, but I thought it would be nice to ride some of their paved trails.  Well, duh – the snow pack still hasn’t melted in all the shaded areas.  At least half of the ride was on snow or ice. I didn’t end up with a lot of time either so it worked out okay to only get a short loop in.  I had hoped to do more – not the full loop though but the snow slowed me down.  I didn’t fall though it was close a couple of times.  Only one place was slick ice, most of the rest I either rode over fine or broke through the slush.  I took a few pictures, in the one I got a little off to the side into deeper snow and just got bogged down!! Oops.  It was kind of fun, but not what I had anticipated.  When I got back to the Eastman Nature Center I did a short out and back on the road to get a little more riding and a little bit of longer riding at speed!  Total was 6.2 miles in 39 minutes.  Definitely not worth the drive.  It was also my first time riding that trail, so next time will definitely be hitting some PR’s!

03262018 – CrossFit

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This morning started out a little odd. We were greeted by police at the gym as someone had broken the main door. It didn’t appear that they had taken anything but the trust and annoyance of having something broken into. Coach Jeff did a great job of keeping his cool and leading us through the workout! 

It was a partner workout day. Starting with you go, I go to a heavy single power clean. I got up to 130# before hitting the time cap of 10 minutes. 

Then we moved into a partner MetCon. Emma and I were partners and worked through the 14 minute EMOM of push press, burpee, and hanging from the bar. While she push pressed and burpeed 7 times each I hung from the bar. And vice versa. I did 65# push press and struggled at the end. I think only on the first round did I finish within the minute, so Emma hung there for a long time. Fortunately for me she finished each round about 5 seconds early, so I got a short break. That didn’t really matter. Hanging from the bar wasn’t easy! And the Push Press got really hard. But it was a fun change of pace! 

03232018 – CrossFit

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18.5 was the 5th and final workout of the 2018 CrossFit Open and it was a doozy! For an extra level of crazy, we the CrossFit community got to vote. Over 300,000 people voted. Fifty percent (including me) voted for 11.6 which was the winner.

Two of the three options included Thrusters while the third had Overhead Squats. All three included Chest to Bar pullups (which I can’t do). I immediately knew I’d prefer thrusters over the overhead squat as I can do more weight and reps of a thruster. Of the two remaining workouts, 11.6 had a more preferred structure to it. I would have done the hard work no matter what!

Here were the 3 options:

So… 18.5 was 11.6

A 7 minute AMRAP with an ascending rep scheme of

3 Thrusters

3 C2B pullups

6 Thrusters

6 C2B

9 Thrusters

9 C2B, etc adding 3 reps each time.

I completed the official CrossFit scaled version which was 65# for the thruster and jumping pullups. The jumping pullups seemed easy while setting up, the bar was 6 inches above your head.

Do you know what a Thruster is? One of my coaches says that it is when a Front Squat and Push Press have a baby. The idea is one fluid movement from the bottom of a front squat to the bar locked out overhead!

The set of 3 goes by super quick. The 6 went by pretty quick too, but bam in the middle of 9 it was like what just happened. It was either in the 9 or 12 set that I had to break my thrusters up for the first time. And I think in the 12 when the jumping pullups stopped being easy! I was trying to keep moving, but needed to take a few seconds between each movement to get a few breaths in. I got back to the bar for the set of 18 with I think 30 seconds left and pushed myself to get some reps in. I can’t believe that I got 12 reps in! They were hard, but as time expires you dig deep!

I finished with 102 total reps. I was quite pleased with myself. I was feeling really tired as I hadn’t slept super well and I’d just done the running workout the evening before.

How’d the Open Season go for you?