WOD – September

9.30.2013

At CrossFit Max Effort in Las Vegas.
Warmup
Lots of mobility on my calves and heel cord. Inch worms, samson and spiderman lunges with the class. Then more mobility on the IT band and chest.

WOD
21 dumbbell thrusters (55)
400m run
15 DB thrusters
400m run
9 DB thrusters
400m run

Results: 10:48. I can feel the awful food I am eating and the beer.

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9.29.2013

Basically another rest day – lots of walking on the strip and a short hike near Lake Las Vegas.

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9.28.2013

Rest day! Travel to Vegas!

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9.27.2013

Warmup
Various stretches and jumping jacks to get the blood moving

Strength
5×5 heavy shrug pulls

Smolov – week 3, day 4
10×3 @ 85% 1RM + 20lbs (240 for me)

Results:

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9.26.2013

Warmup
Work up to a weighted box jump from a med ball (sit on a med ball and from a seated position jump onto a box. Mimic the back squat by putting a PVC pipe on your back. Then a trainer bar. Then an Olympic bar).

WOD
4 RFT of
10 burpee box jump overs
5 chest to bar pullups
5 toes to bar

Smolov week 3, day 3
8×4 @ 80% of 1RM + 20lbs (230 for me)

Results: I finished the WOD in 7:25 and Smolov is getting heavy…

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9.25.2013

Warmup
Butt kicks, high knees, side shuffles to get the heart moving then this

WOD
30-20-10
30 deficit deadlifts with left hand using 70# KB
30 deficit deadlifts with right hand using 70#KB
30 deficit pushups (use 45# plates)
30 1/2 wall balls – no squat – with 30# med ball
Repeat for 20 and 10 reps
The immediately 100 situps using an abmat

Strength
Find 3RM deficit deadlift

Results: I finished the WOD in 15:33 and the situps took half as long as the rest…The situps got painful. I worked up to a 3 rep DL at 315.

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9.24.2013

Warmup at about 4am…
Jumping jacks, jumping squats, lunges to hip stretch to back twist. Slowly workup to Smolov weight

Smolov week 3, day 2
7×5 @ 75% 1RM + 20lbs (215 for me) – was tough this morning as my daughter was sick and I had been awake since 2:30am.

Second warmup with 5am class
2 rounds of 10 mountain climbers, 10 clapping pushups, 10 strict pullups

Strength
Take 20 min to work up to a heavy 6rep clean and jerk

WOD

5 min max KB swings (55)
1 mile run

Results: I slowly turned the C&J exercise into a 1RM. I got 215 and wanted 225 bad but it didn’t happen. Makes me want to try again when I get more than a few hours of sleep. The WOD took me 14:37 and I got 100 KB swings. Again…it was slow due to not much sleep.

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9.23.2013

Warmup
Jumping jacks, jumping squats, lunges to hip stretch to back twist. Slowly workup to Smolov weight

Smolov week 3, day 1
6×6 @ 70% 1RM + 20lbs (205 for me)

Bring Sally Up” with bar only.

I coached this morning so I just did the class warmup a few times and worked on my muscle-up for the rest of todays work.

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9.22.2013

Rest day

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9.21.2013

Battle at the Rock

Floater WOD
Sled push (135#) for what I am guessing was 150 feet, maybe?
Results: 38 seconds (good for 27th out of 72)

WOD 1
3 RFT of
10 burpees to plate overhead (45#)
30 foot overhead lunge (45#)
15 pullups
Results: my grip failed and it took me 7:23 (62nd out of 72)

WOD 2
30 T2B
30 Wall Ball (20)
1000m run
30 Deadlift (225)
30 Box Jump (24)
Results: barely finished in the cap at 14:53 (57 out of 72)

WOD 3
In 3 minutes, for reps
30 shoulder to overhead (135) [aka Grace]
Then with whatever time is remaining: double-unders
Results: I PR’d my Grace time with 2:35 and got 8 DUs for a score of 38 (20th out of 72)

Overall I finished 42nd in the comp. Ill take that for my first CrossFit comp (solo).

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9.20.2013

Rest day – lots of mobilizing at night. Getting ready for Battle at the Rock on Saturday.

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9.19.2013

Rest day – lots of mobilizing at night. Getting ready for Battle at the Rock on Saturday.

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9.18.2013

Not finishing Smolov this week as I have a competition on Saturday. Will finish Smolov next week
Warmup
Hip stretches, roll out lower back, psoas rollout

WOD
8 min EMOM 5 front squat @75% 1RM

Extra
6x200m – try to keep each run +/- 5 seconds

Results: 2 rounds with 175, final 6 with 185. I suck at running.

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9.17.2013

Not finishing Smolov this week as I have a competition on Saturday. Will finish Smolov next week
Warmup
Roll out the heal cord and calves, couch stretch and calisthenics to open up the hips

WOD
6 100m sprints (walk back rest)
4 200m sprints (1 min rest)
2 400m sprints (2 min rest)
1 800m sprint

Results: Jelly legs.

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9.16.2013

Not finishing Smolov this week as I have a competition on Saturday. Will finish Smolov next week
Warmup
Squat hold – 1 min, Hip/ankle stretch – 1 min each leg, knee circles
50 Double unders
30 Pistols (15 per leg)
10 Handstands

WOD
22-16-10
Thrusters (115)
Ring dips

Extra
For time:
20 burpees, rest 1 min
20 burpees, rest 1 min
20 burpees

Results: 8:34 for the WOD and 4:20 for the burpees…and my triceps are done.

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9.15.2013

Rest day – volunteering at the Colorado Open

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9.14.2013

Rest day – volunteering at the Colorado Open

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9.13.2013

Smolov week 2, day 4
10×3 @ 85% 1RM + 10lbs (230 for me)

3-3-3-1-1 Front Squat

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9.12.2013

Warmup
2 minutes of double unders, banded hip stretch from side and front

Smolov week 2, day 3
8×4 @ 80% 1RM +10lbs (220 for me)

WOD
“Lucky”
For time:
21 KB Swings (55)
21 HR Pushups
21 KB Clean and jerk
21 Strict pullups
21 KB snatch
21 Hollow rocks
21 KB thrusters (left arm)
21 Double unders
21 KB thrusters (right arm)

Results: 10:26.

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9.11.2013

Warmup
2 minutes of double unders, banded hip stretch from side and front

Smolov week 2, day 2
7×5 @ 75% 1RM +10lbs (205 for me)

WOD
“Adrian”
7 RFT of:
3 HSPU
5 Wall Walks
7 Toes to bar
9 Box jumps (30)

Results: 21:15….and I really hate wall walks.

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9.10.2013

Rest Day.

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9.9.2013

Warmup
Took my class today through the warmup Matt Chan used in this video
We also worked on hollow rocks, supermans and L-sits

Smolov, week 2, day 1
6×6 @ 70% 1RM + 10lbs (195 for me)

WOD
6 min AMRAP of:
8 goblet squats (55)
8 burpees
4 min rest
6 min AMRAP of
8 box jumps (24)
8 hand-release pushups
4 min rest
800m sprint

Results: 6+8, 7+8, 3:51

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9.8.2013

Trainer meeting at my CrossFit box + gymnastics training. No planned WOD, per se, but I am sure I will get some sort of workout.

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9.7.2013

Warmup
Tried the Matt Chan warmup from CrossFit

Smolov, week 1, day 4
10×3 @ 85% 1 RM (220 for me)

WOD
25 tuck jump burpees
“Grace” (30 clean and jerk at 135)
25 tuck jump burpees

Results: This marks my 4th day in a row working out and I feel surprisingly good. I completed the WOD in 7:03. I must have pushed hard because I tasted the metallic blood in my throat for about 10 minutes after the WOD and was still coughing 30 minutes after.

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9.6.2013

Warmup
Hip stretching, band distraction for hamstrings, roll quads

Smolov, week 1, day 3
8×4 @ 80% 1 RM (210 for me)

WOD
“Linda”
10-1 of
1.5 BW deadlift (300)
BW bench press (200)
.75 clean (15)

Results: Here.

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9.5.2013

Warmup
3 rounds of 10 jumping squats, 5 popups, 10 pushups
Hip mobility work

WOD
3 RFT of
30 wall balls (20#)
30 box jump overs (24)
30 knees to elbow

Results: 22:30 and it was horrible. Jumping over a 24 inch box is not easy for this big guy…

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9.4.2013

Warmup
Hip stretch, hamstring stretch, banded squat

Smolov, week 1, day 2
7×5 @ 80% 1 RM (195 for me)

WOD
6 RFT of
7 power snatch (135)
200m run with med ball (20)

Results: I completed the WOD in 17:04 and the med ball run sucked.

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9.3.2013

Rest day.

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9.2.2013

Starting a new Smolov cycle for back squat this week.
Warmup
Hip stretches, sit in the squat, jumping squats

Smolov Week 1, day 1
6×6 @ 70% 1RM (185 for me)

Pre game
Working on hip extension/explosion – throw 20# slam ball 100 yards over head (squat, drive and throw)
Thruster throws 100 yards (in a thruster, thrust and throw the slam ball from your chest)
Throw 55# KB overhead 100yards
Goblet squat/thruster KB 100 yards

WOD
Partner WOD (team must complete total work, but does not have to divide work evenly. Only 1 person works at a time)
100 double unders
20 KB snatches (55)
40 Chest 2 bar
60 Hand release pushups
80 KB swings
100 box jumps (24)
200 double unders

Results: I have no idea…but I did link 25 double unders in a row! I think I might finally be getting them straight. Oh, and I SERIOUSLY felt exhausted after this. I had not felt sore or tired from the hotshots 19 workout on the 31st of August until I started the WOD today…then the realization of how tired my body was from doing the hotshots WOD twice set in. Taking an extra rest day tomorrow.

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9.1.2013

Rest day.
I don’t feel that stiff or sore after doing Hotshots twice yesterday, surprisingly, so while my boy is at gymnastics today I might go for a short, easy walk.

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