Saturday, June 28, 2014

06282014 Saturday WOD

WARM UP
*before class - 4 x Burgener Warmup w/ Empty Bar 45#


400m Run

3 x 10
Goblet squats = 35# KB
Sit Ups
Scorpions
100m Run

Partner Stretches

SKILL

1 rep max
Clean and Jerk
155#
*I can jerk a touch over 200lbs.  But cleaning it off the floor is a whole other story.  Grabbing the weight off the rack already at shoulder level is way different than getting it up off the floor, to your shoulders and then over your head.

WOD

21-15-9

Renegade Rows *WITH PUSH UP!* - Rx 30lb DB, I also did partial on my knees
42 -30-18

Box Jump/Step Ups
200 - 400 - 600m Run

So you do each # in order.  21 Renegade Rows, 42 Box Jumps, 200m run. then next set you do 15 RR, 30 BJ and 400m run etc.

Time Cap - 20min
I DNF...I finished at 21:34

Main problem was the running as always.  The rows I used RX knowing I was going to hit my knees to finish the workout.  Box step ups are pretty consistent so nothing new there.

Finished with some snatch grip deads, high pulls and lastly pull ups.

Thursday, June 26, 2014

06262014 Dummy WOD

Sometimes you are just a dumbass....no excuses.

WARM UP
400m Run w/ Med Ball = 16#

2 Rounds
10 x squats
10 x push ups
10 x sit ups
10 x jumping jacks

SKILL
30 x Cleans
Rx - 135#
L3 - 95#
I used 95# and finished in 1:44
Now...if I did Rx..how long would it of taken me? 10 min? 5 min?
*I may try this again with Rx weight and see how long it takes me.

WOD

Partner WOD
1 works
1 rests

100 wall balls @ 14#
200m run (together)
100 KBS @ 35#
200m run (together)
100 box jumps
50 burpees

OK...see that last movement?  50 x burpees...you how stupid I am?  I thought it was 100.  So I strategized the whole thing for 100. My partner and I got to 72 burpees until we realized we only had to do 50. EFF ME.

So stupid...I was so caught up on figuring out how to best do 100 reps I just did not pay attention to the wod. Lame...gotta be careful and pay attention.

Well either we are bad ass with 20 extra reps or stupid....

Tuesday, June 24, 2014

06242014 Tuesday WOD

Back at it....had the weekend off.  Took Friday, Saturday and Sunday off.  Gym had new floors put in so we could not train this weekend.

First day back..and it was baaaaaad.  Seriously the worst things for me, I could not of done worst..if you asked me hey..what would be the worst workout for you ever?  This may be it...not in intensity or cardio simply because of the movement...baaaaaad.  Here goes.

WARM UP
400m Run
Plank Cone Game - basically we had partners in the top of the push up slap hands alternating as music played and a plastic cone between us.  When the music stopped whoever did NOT grab the cone had to do 3 burpees.  I lost my first one and won the rest.  Yay for me!

SKILL

Handstand Push Ups
since many people cannot do them we worked on form. We had the box to help people and I just did a handstand hold.  I need to practice it more as I was way uncomfortable in a handstand.  Sad...I can do it wall walk style but I cannot do it ass to wall.  Basically I am better at HSPU when chest to wall vs the real way of ass to wall.  I am going to add Handstand holds to my practice sessions now. I need to stay and be comfy upside down.

WOD
5 RFT

15 Thrusters
400m Run

**seriously...really?  I basically cannot do thrusters...and then make me run!  ugh...horrible.

I finished in 23:03 and I will freely admit..my thrusters were HORRIBLE...and probably 1/2 were no rep. it was bad.  Oh and forget about my run/walk/jog/walk...it was not so good.

The only saving grace was the weight was light enough that I could do the 15 reps unbroken or at least not have to drop the bar. Otherwise it would of taken 45 mins...man so bad.

Rx was 95#, L3 was 75# and I used L2 at 65#.

Thursday, June 19, 2014

06192014 Thursday WOD

3rd night in a row!  YAY!

WARM UP
400m Run
Stretches

SKILL
Thrusters
5 x 5
75#
*yes that is correct.  So what? I cant do thrusters...ugh.

WOD
10 Rounds For Time

10 x Kettle bell Lunges
10 x Push Ups
10 x Box Jump Overs
20 min time cap

Rx - 53# KB
L3 - 44# KB

Finished - 18:24 @ L3 (44#)

I will state publicly....my lunges were bad. Probably many many #noreps for sure. I know my lunges were very very bad.
But my strategy worked. My push ups were unbroken and actually my step overs were 90% unbroken.  I kept a steady pace and just kept going. I only rested when I was done.  It worked. The last set, I sprinted. Push ups were fast and my jump overs were fast. I maybe should of sprinted the last 2.  I am happy...my strategy actually worked.

Now time to rest after 3 days of nightly WODs!

Wednesday, June 18, 2014

06182014 WOD - Make Up

Mini redemption today...I at least finished the WOD under the time cap.
I feel better...I scaled correctly.

WARM UP
400m Run

3 Rounds
10 x wall squats
10 x push ups
10 x russian twists w 16# med ball
10 x med ball squats

Partner stretches

SKILL
4 Rounds For Time
30 x sit ups
30 x supermans
8:10
*I would/could of gotten a better time. My stomach was about to cramp up. I felt a clamp come across my stomach so I had to slow it down alot.  I finished without a cramp but I slowed down alot.

WOD
21-15-9
Clean and Jerks (L2)
Pull Ups (box pull ups)
Rx - 135#
L3 - 115#
L2 - 95#
*After last night...I did not want to do the same thing. I probably could of done it at 115# and it would of been a true "challenge."  I went one lower to 95# so I can finish. I also did my pull ups off the box so I can get it done.

FINISHED 8:46
TIME CAP 12:00

The box is closed this weekend so I am going to go again tomorrow to get in one extra workout this week. Hope I can make it tomorrow.

I am just happy I finished...I need to finish tonight.

Thanks to my HPCF family that asked about my back from last night. Feels good to have people care for you and concerned.  Kinda made my evening that much better.

Tuesday, June 17, 2014

06172014 WOD - Hard Lesson Learned

Tonight I learned a hard lesson, something I THOUGHT knew. I always kind of believed I knew how to scale and how to do what was best for me....I was/am wrong.  Let's get into the workout.

WARM UP
400m Run

3 Rounds of:
10 x wall squats
10 x push ups
10 x scorpions
10 x sit ups

Partner Stretches

SKILL
Front Squats
10-8-6-4-2
*I had to use the "mummy" method because of lack of front rack
65#, 75#, 95#, 105#, 125#

WOD
15 AMRAP
15 x Deadlift
20 x Jump over bar
100m run

Rx - 135#
L3 - 115#
L2 - 95#

I completed.....4.

I know...I know.
135# is easy...sooo easy....too easy....135# deadlift...all day right?
WRONG.
My left side lower back...blasted.  DONE.  I was in so much pain I couldn't walk. I have NEVER felt that before. For an old fat ass, I have been pretty lucky. I have never had any problems with back or knees which are pretty common places where people age and experience pain right?

I kept my form nice and tight...correct.  But after my 2nd set....I couldn't even walk.  FAIL.

After the workout I rolled my back and as I am typing this, I am feeling much better.

After wards...Coach came up and simply said I went too heavy. TOO HEAVY?  Come on son!
Yes...for AMRAP...the weight is light...but the volume should of made me go lighter.  Maybe L3 or even L2? I dunno...

I let me ego, over confidence...I truly didnt even think about the WOD. I just saw 135# deadlifts and didn't even think about strategy or how to get it done. I let my brain fart and go away. SO STUPID.

Even if Coach told me in the beginning...I WOULD NOT HAVE LISTENED. No way...dont tell me 135# is too heavy!  DONT TELL ME!

I learned today...I learned to always WOD with your BRAIN first...I should of really thought about it and scaled it accordingly to finish.  I was stupid. My back...gave up when my engine was able to keep going.

Lesson learned...

Sunday, June 15, 2014

06152014 Squats and Deads

Wanted to work on heavy weights today. Heavy backsquat and heavy deadlift. PR day all around!!!

Here is how it went down.

Burgener Warm Up
Empty 45# bar x 5

BACK SQUAT

Air squat x 20 (2)
135# x 10 (2)

165# x 3
185# x 3
225# x 3
245# x 3
255# x 1
265# x 1 **PR**
The most I ever did in a "proper" squat where I actually break parallel was 245#.  I am pleased with the weight today.  It was dang heavy.

DEAD LIFT

135# x 5
185# x 5
225# x 5

275# x 1
315# x 1
345# x 1
365# x 1 (PR)
375# x 1 **NEW PR**

Finished with 10 x dead hang pull ups!

Also, noted that I used a BELT for the heavy singles. I usually do not use a belt, so my previous numbers  - 245# Back Squat and 345# Deadlift was without a belt.  Today I used my belt and had my oly shoes on.


Saturday, June 14, 2014

06142014 Saturday AM WOD

Beautiful Day in LA!!!

WARM UP
400m Row
2 rnds
10 x atlas lunge
10 x baby makers
10 x t push ups
10 x cat + cow

SKILL
2 min AMRAP box jumps
46 reps

WOD
cash in - 400m Run

3 RFT
20 x renegade rows - had to scale to knees
25 x front squats
30 x russian twists
200m farmer's walks

Rx - 30lbs
L3 - 25lbs DB

FINISHED - 28:25 in L3

Felt great to finish!

Thursday, June 12, 2014

06122014 Thursday Night WOD

Tonight was one of those WODs where I kinda sorta enjoy.  It was metcon based with very easy movements.  I wanted to sweat and not have to think about it.  So it was ok.

WARM UP
400m Run
Stretching

SKILL
1-1-1-1-1
This is how it should be...
This is me....

Squat Clean + 2 Front Squat
Max Singles
35# bar, 55#, 75#, 85#, 85#
*same as always I do not have a front rack so my clean is HORRIBLE...I can power clean A LOT more...but a standard clean or squat clean as crossfit people call it, just forget it.

WOD
5 RFT

30 x wall balls
200m run

Rx = 20#
L1 = 16# - I used a 16# ball

FINISHED - 18:58

Tuesday, June 10, 2014

06102014 Tuesday WOD

Was feeling a little down today...just different things happening right now...actually happening all at once.  I needed a good workout, I wanted a good workout..but was not sure how to do it and if I even could.

My shoulder is feeling better still not 100% so it was still a little achy.  Anyways...here is what we did.

WARM UP
400m Run

2 x Rounds
10 x squat
10 x jumping jacks
10 x russian twists w 10# med ball
100m run w 10# med ball

SKILL

2 min Max Push Ups
56

WOD

30 x front squat @75# I also had to do it in a mummy/choke position because I dont have a front rack.  Here is how I had to do them...

30 x pull up  - scaled to box pull ups

200m run
20 x front squat
20 x pull up
400m run
10 x front squat
10 x pull up
100m run

DONE - 13:51

I tried to stay and do some pull ups but my shoulder was bugging me even in the dead hang. I did 2 pull ups and it was over.

I am just happy I got a workout in....hoping tomorrow is a better day.

Saturday, June 7, 2014

06072014 Saturday WOD

Happy Saturday!

The morning started cloudy but the 10AM class rocked. We had a nice FULL class and just not full of bodies. We had a united front of members all on the same page. I swear class gets so much better when the energy is positive.  This morning was one of those workouts. We had about 15 people and again, everyone that was there was there to work and support.  We were buzzing.

I really needed it. If you read my last post from Tuesday, I was not feeling it. My left shoulder was and is still bugging me and I was burnt out. I just had no energy. I was bleh.

This morning changed everything and I got a recharge a boost. A nice big boost.

WARM UP
400m Run

Medicine Ball Musical Chairs
crabwalk, duck walk, bear crawl
7 x burpee penalty for getting booted out
I was number 5 out of the class not too bad...

SKILL
Front Squats
20-15-10-15-20
empty bar x 20
65# x 15
75# x 10, 15
65# x 20

WOD
10-9-8-7-6-5-4-3-2-1

Wall Balls @ 16#

Burpee Box Jump Overs
w/ partner
we finished in 14:20
I was soooooo happy to go under 15 minutes.

Something I need to remind myself....




Tuesday, June 3, 2014

06032014 Tuesday WOD

OK...tonight was not a great night. I went in with great intentions. I wanted to workout, get a good sweat and maybe warm up and work my shoulder.  My left shoulder has been bugging me since Sunday after that overhead workout. So basically I had a low level crappy workout.

WARM UP
400m Run
Stretching

SKILL
Max Squat Clean
65#
*yes I DO NOT have a front rack therefore movements that REQUIRE a front rack I am really bad at.  Add to that my mobility at the bottom of the squat is not great. I can hit below parallel but I need lots of warm up and lots of stretching.  But I am able to do it after some warm up.  This movement is just something I need to practice. I need to work on my front rack...over and over and over.  Only thing worst are THRUSTERS..because it combines every movement I am bad at.

WOD
30 x HSPU
*I did it on a box
40 x Pull Up
*I did it on a box
50 x KBS
*@ 44#s
60 x Sit Ups
70 x Burppee

20 min cap = DNF
completed 43 burpees

I am not making an excuse...but my shoulder affected my burpee for sure.
I was just not feeling it today.  On a scale of 1-10 I felt like a 4.

Sunday, June 1, 2014

Sunday Funday 06012014

I do enjoy Open Box.  Get to go in and do whatever I want!

Actually did a lot today...Def a lot of lifting today.

WARM UP
Back Squat
75# x 10 (2)
135# x 10 (2)

WOD
5 x 5
Snatch + 2 OHS
20 x Sit Ups
1 - hang
2 - hang
3 - from floor
4 - hang
5 - clean from floor to behind neck to snatch balance
@75#

6 EMOM
3 x strict-ish pull ups  =)
I just invented a new standard. Nose to bar...yeah...nose to bar is what I do. ugh...