Day 37
This past weekend the 2011 Crossfit games was concluded and the fittest man and woman on the planet were crowned. Talk about inspirational. Every year after the games most people that watch get extremely motivated to train. So I haven’t been doing a lot of blogging this week just a ton of training. Here’s a recap of events.
WOD
7/30
15 Kb swings 24 kg
15 Power cleans 95lb
15 Box jumps
7 rounds: 17:55 PR by 1 min
WOD 7/31
21-18-15-12-9-6-3 reps of
185lb front squats
GHD sit ups
For time: 15:53 PR by 5min
WOD 8/1
10k watt bike 17:05 new
WOD 8/2
7 Muscle Ups
25 Burpees 1 ft jump
5 rounds: 16:58 PR
WOD 8/3
400m run
29 Back Squats 135lb
7 rounds: 30:55 new
Legs are feeling pretty good, it’s time to start hitting double days as soon as I get my schedule straight.
Day 36
After a good half hour session of practicing Handstand walks I realized that I may be writing about handstand walks for the next couple months. So as of right now I cannot do a free form handstand, lets see how long it takes me to go from 0 to walking. After a miserable battle with the handstand walk I did a little more overhead work with a couplet of thrusters and ring push ups, PR by 15 sec.
WOD
10 Thrusters 95lb
10 ring push ups
10 rounds:
14:49pr
Day 35
Today I found out that I’m going to have to learn to be a swimmer. I think it is fantastic that the 2011 CF games will have an open water swimming event, I was just hoping it would not be in my life time. SO I promptly registered for the Crossfit endurance Swim Cert here in Cupertino in Oct. I’m going to get a big dose of humble pie before the cert is over I sure. I was glad to see that a softball throw for distance was added a part of one event and a max effort for load pull up was added as well. I would have loved to compete in those two. Anyway today I did my once a quarter 5k run and shot about par for the course. I couldn’t remember my exact time and was to lazy to look it up so I ended up about 15 sec slower than my PR but I was still happy with the 21:03. Could have pushed it a bit more.
WOD
5k run
21:03
Day 34
I really dislike any kind of overhead walking anything, so today I went after another goat of mine. The overhead waiters walk is an exercise that doesn’t get on my whiteboard very often. I saw this WOD on CF.com and decided that after yesterday’s wrecking job on my legs I would need a bit of a break.
This was much harder than I thought. Again my lack of shoulder flexibility made me extremely inefficient on the waiters walk and slowed me down a bit. To start I did a little C& J tech work to warm up then worked up to 230lb doing 1Thruster then 1 C&J just for fun.
WOD
100m 45lb Waiters walk rt arm
30 GHD sit ups
100m waiters walk lft arm
30 back ext
3 rounds:
18:59
Day 33
There are are couple of workouts that really allow me to push myself past the point of usefulness. Today’s WOD was tough mostly because I’ve taken a few unscheduled days off over the the weekend and monday due to going away parties, weddings and work. Today was a bit painfull to say the least. I’ve been laying off any high volume squating over the past couple months trying to let my legs heal up a bit and it really showed today. So the squats were broken the last 2 sets of 50. My pull ups have progressively gotten better and better and today was the first time I’ve been able to do all 5 sets of 20 pull ups unbroken. That was the only good news, because the sit-ups were a disaster.
WOD
20 pull ups
30 push ups
40 SL sit-ups
50 Squats
5 rounds 3 minutes between rounds
1. 3:05
2. 3:15
3. 3:45
4. 3:57
5. 4:20 missed Pr by 21 sec
Day 32
As I’ve talked about before one of my weaker points of performance has been running. What slows me down the most during longer runs is typically lower back tightness. So today I went right after the goat and did pretty well. I held a good pace for all my 400s with very little lower back discomfort and even managed to get through all the deadlifts unbroken. I’d never done this one before and I don’t think I’ve done a metcon w/deadlifts this light paired with a run. Much tougher than I thought.
WOD
400m run
20 DL @145lb
20 Push ups
10 DL
10 Push ups
5 rounds:
21:50
Day 31
There aren’t many things more fun to do in a gym than Back squats, Pull-ups and Handstand Push ups. Today was a good day. I’ve been tinkering with my hand position on my handstand push ups over the last couple weeks and its been paying dividends. Today’s WOD was a PR by almost 4 minutes. I’m going to try and get a video on shortly of the differences.
WOD 1
Back Squat 5-5-5-5-5
1. 275
2. 295
3. 300
4. 300
5. 300
WOD 2
21-18-15-12-9-6-3 reps of
Strict pull ups
Handstand push ups (nose to floor)
17:50 PR
Previous 21:30 8/15/10
Day 30
There is nothing like PR’s on a Saturday morning. Today’s WOD’s were some of my go to favorites. WOD 1 I did a little Clean & Jerk work and then finish with a little metcon of DL’s, hang power cleans, and push jerk’s. WOD 2 which was done about 3 hours later will probably make my abs sore for a week.
WOD 1
12 DL @ 155
9 Hang power cleans @ 155
6 Push Jerks @ 155
5 Rounds for time:
9:38 PR
Previous 10:35 1/5
WOD 2
30 GHD Sit ups
25 Back extensions
5 rounds: 13:22
PR 13:13 1/15
Day 29
I took another much need rest day today. This weekend will be the last little cycle of one a days. My body’s feeling pretty good and I think its about time to start cranking it up a bit. I figure it going to be a little tough in the beginning so I’m going to alternate 2 and 3 day cycles of 2 WOD’s a day. That should be a solid start.
Day 28
Handstand push ups and L-pull ups are two of my favorite movements. Both are tough and require a considerable amount of core strength. After yesterday’s WOD my legs told me to leave them alone till the weekend. L-pull ups and handstand push ups are the perfect remedy for leg soreness.
WOD:
7 Handstand push ups
12 L-pull ups
AMRAP 20 Minutes
10 rounds + 7 HPU
