5 Minutes of Jump Rope
** Really starting to get double unders locked in! Hoping to start stringing them together!
Stretching – Shoulders/Wrists
Skill
Handstand Practice – Facing wall and free standing
Strength
20 Rep Back Squat Program – Day #4
#180
WOD – Finisher
3 rounds
400m Run
21 Bench Press (#135)
11:39 (R/X)
** Nice finish to a great week! I was happy to see bench press on the board; it’s been a long time. The group was very supportive of each other today. Gotta love that!
** Had to do a 10 burpee penalty for putting the bar down in the last round with only five reps left! Got greedy and forgot that fatigue can sneak up on you quickly with bench. That will teach me to get cocky!
Bar Muscle-Ups (Band Assisted)
Forward Rolls
Backward Rolls
** First time trying a muscle up. I got one with the help of a band, so that is a start. These are psychologically challenging as well as physical.
Strength
Deadlift – 1 Rep Max – #365 PR
WOD – Finisher
For time:
1,000m row
30 deadlifts (#135)
30 burpees
8:24 (R/X)
** Great day today! Added 20 pounds to my deadlift PR from Crossfit Total, did it twice and was handling it pretty easily. I think I could have even gone heavier if time would have allowed.
** Once again we were doing something I have not done in decades, backward rolls, and I was having a ball with it! In fact, I don’t think I did them that well as a kid.
Three rounds for quality:
10 Candlestick Rocks
10 Pistols
10 Ring Dips
** Remembering my talk with Will the other day, I used a black band on the dips and really went for depth.
#2
20 Rep Back Squat Program – Day #3
#175
#3
Three rounds for time:
30 Overhead Walking Lunges (#45)
10 Double Unders & 60 Singles
8:56
** I wanted to come in under 10 min on this, so I was pleased. Some amazing times in class today! Lavinia even scaled up and still knocked it out of the park!
** Great to see Zack teaching again. Special thanks to Charles and Scott for helping everyone out today with the candlesticks and pose running.
** I am making very good progress on the double unders. This was the first time I was able to consistently incorporate them into the WOD. I did 4 singles then 1 DU 10 times and then a set of 20 singles to bring it to 60.
** Picked up some great tips from Will and Natalie that really helped me get quite a bit closer to my goal of 1:30. I look forward to continue working on this. Also, Will pushing me to keep it under 1:40 helped a lot. Thanks guys!
WODs – Finishers
#1
Double Tabata:
Parallette Chair Sit Hold
Superman Arch Hold
Three rounds for time:
Run 400 meters
30 Wall Ball (#20)
10:41
** Great class with a lot of new things to learn. Chair sits are not easy and it is hard to resist the urge to kip on those pull-ups, even with the band. I know it is weird, but I like a WOD with wall balls in it.
** This is one of those days I don’t particularly like, but I definitely need. Feeling much better about the OHS and making tiny baby steps of progress on the squat snatch. I have to remind myself there is no shame in going light weight on my nemesis lifts to get them dialed in. I will get there or die trying.
** Really good group today. The other members at LLF make it such a great experience. Not often you can call a gym a community!
For time:
300 Jump Rope
100 Hand Release Push-ups
50 Toes to Bar
50 Knees to Elbow
100 Box Jumps (24")
100 KB Swings (1.5p)
1000m Row
44:17
** Holy crap, what a workout! I was hoping to get in closer to 40 minutes, but it wasn’t meant to be. I thought the push-ups would go a lot faster than they did. I also got slowed down quite a bit on the bar, but made up time on the box and swings.
** I was actually pretty nervous about getting up on the bar. I switched to K2E at 50 reps.
** I still need to focus more on my rowing technique especially when I am tired. That’s when it gets really choppy. I wish I could come to the clinic on Saturday. I could certainly use it. Damn!
Various Rounds: OHS with PVC, Good Mornings (#45), K2E, Ring Dips
** Got some great advice from Will about why and how to approach ring dips to build strength and get full range of motion. He made me understand why I really need to focus on getting those deep, legit dips.
Skill & Strength
Hang Power Clean – 5, 4, 3, 2, 1
#95, #125, #135, #145, #155
** Could have definitely pushed heavier on this. Also, need to work on the hook grip.
WOD – Finisher
AMRAP in 20 minutes
3 Hang Power Cleans (#125)
6 Dumbbell Snatches (#45)
20 Rounds plus 2 HPC
** I am feeling great about today. I kept weights reasonable as I was still pretty stiff and sore from Monday’s workout and my ummm… “landing”.
** I feel like I am making good progress on one of my nemesis lifts, the HPC. Funny how my form seems to get better as I get more tired. Also, I love doing dumbbell snatches, which is weird considering the difficulty I have with barbell snatches.
3 Rounds of 10 reps each: OHS with PVC, Sit-Ups, Dislocates
Skill & Strength
20 Rep Back Squat Program – Day #1
#165
** Pretty easy for me. May need to go up more than five on Thursday.
WOD – Finisher
Group Total – 1010
Me, Charles, Doug and Will
My totals – 80 Pull-ups & 170 Push-Ups
** Will there ever be a week I don’t do something to humiliate myself in the box? I was using those rubber grip things for the pull-ups and slipped off the bar and landed flat on my back, hard! Switched to all push-ups at that point. Wow, it is amazing the lengths I will go to get out of pull-ups, ouch!
** If I had this workout to do again, I think I would do a 2-1 ratio in favor of push-ups (ie: each round of 5 pull-ups and 10 push-ups). Not thrilled with my totals, could have definitely done more push-ups.
** Will lick my wounds and get back after it on Wednesday (although I am not sure I can show my face at LLF again)!
** I read earlier today that Jack LaLanne was my age when he set his 1000 push-up record. That blows my mind! He really was a marvel and had a positive impact on literally generations of people. That’s huge! My condolences to Chris, Maribel, Jackson and all of the LaLanne family.
Forward Rolls - Somersaults
** Well, this was an interesting surprise. Crossfit presents me with something else I haven’t done in like 30+ years. I started a bit rough, but I think I got better. I will say that my dismount rocked! Very stylish!
WODs – Finishers
#1
AMRAP 12 MINUTES:
5 Front Squats (#135)
10 Ring Dips
7 Rounds (R/X)
#2
AMRAP 12 MINUTES:
5 DB Hang Squat Clean Thrusters (#40)
10 Box Overs (20”)
7 Rounds plus 5 thrusters (R/X)
** Awesome class today, lot of fun and a burner! I decided I wanted to do the ring dips R/X with no bands and I managed to do it. That being said, however, I do acknowledge that I have a lot of work to do on my range of motion with this movement.
15 Minute Pull-Up Ladder – Made it through round 11
**Did a handful in round 12 and then called it.
40 Burpee Penalty
WOD – Finisher
WOD
100 Ground to overhead anyway (#115 for the first 40 reps, then #95)
100m farmers walk with 1.5pood every time you rest
22:54
** Not one of my better days. I feel like I wimped out lowering the weight after 40 reps. I think I could have pushed through and taken a bit longer but held R/X. Oh well, coulda, woulda, shoulda.
** As Will said, it was still a good workout but the whole thing is just bugging me. Anyway, it’s over. Jeez, so much bitching I am doing. It was a great cardio blast which is always a good thing.
** One final note, that WOD after a pull-up ladder was just plain mean! Hands are definitely raw!
Rowing – 5 intervals of 1 minute work with 20 seconds rest
288m, 271m, 274m, 265m, 263m
Total – 1360m, Avg. 1:50.2
** Rowing is quickly becoming one of my favorite things. I feel pretty good about this effort considering I am still feeling the effects of my cold, clogged head and mouth breathing. Anxious to try another 2K soon!
Crossfit Warm-up – 2 Rounds of 10 reps
OHS/Goblet Squats, Push-ups, Pull-Ups and Hollow Rocks
Skill/Strength
Overhead Squat (#85)
50 Reps – 4 Burpees on each minute
Approx 7:15 or so. Can’t remember for sure
** Feel like I am making progress on this lift. I was definitely stronger today. I was going to go with #75, but Chris was giving me the raised eyebrow and said I should go R/X at #95. I met him in the middle at #85. By about rep 35 I was cursing him under my breath!
WOD – Finisher
Three rounds for time:
30 Kettlebell Goblet Squats (1.5p)
150 Jump Rope
10 Kipping Pull-Ups
30 Overhead Walking Lunges (#45)
22:07
** Wow that was brutal. I haven’t been that happy to see a WOD end in quite a while! It was quite a rare treat getting both of the LaLannes as Coaches!
** Didn’t finish within the time limit, but wanted to do the pull-ups legit. Made it to the final round, however. Lowering the weight helped me get through the thrusters quickly, but the pull-ups slowed me down a bit. Overall though, I am pretty happy with the effort. The only other time I ever did Fran was a couple of months ago and it took me 9:14, so I think I was on track for a significant improvement.
#2
AMRAP in 12 minutes:
20 Deadlift (#135)
20 Sit-Ups
100m Run
4 Rounds (R/X)
** Great to be back in the Brickhouse after an unexpected week off thanks to a nasty cold but I think it would have been rude to come in and share it with everybody. Started out pretty strong, but by the time the second WOD came around I was out of gas. Hopefully by next week I will feel fully human again.
** Today presented an opportunity to work on one of my goals, conquering my nemesis lifts. I think I audibly groaned when I saw snatches and OHS, but hey, you got to do ‘em to beat ‘em! So I feel like I am making slow progress, especially on Snatch and OHS. The squat snatch, not so much. Actually, I suck at them, hard. Days like today are certainly necessary but definitely keep a guy humble.
** Oh look, another goal to work on, double unders! Still have a long way to go on these. I did manage a few during the finisher, however, small victories!
** Good class, one of those that is tougher than it looks on paper. Very cool group of people today. I managed half of the push press sets unbroken. Interestingly, it seems the sets I did unbroken were the ones where Will was watching me.
** I need to work on bouncing on and off quicker on the jumps. I seem to do this big gear up on every one. Don’t know if it is a way to grab a second or two of rest or if I am a bit nervous about falling. Not that I would ever fall or do anything even remotely klutzy. That is lunacy!
