April 2011
19 posts
4 tags
2011 Crossfit Games Open Workout Week 6
During open gym at CFSB. Following th:
3 Thrusters (100lb)
3 Chest-to-bar pullups
6 Thrusters (100lb)
6 Chest-to-bar pullups
9 Thrusters (100lb)
9 Chest-to-bar pullups
12 Thrusters (100lb)
12 Chest-to-bar pullups
15 Thrusters (100lb)
15 Chest-to-bar pullups
10 Thrusters (100lb)
AMRAP 7 min
Total score: 100. I finally hit the goal I set for myself before the workout, though I think I...
Rip explains how not to...rip →
Good video explaining proper bar grip to prevent callus formation.
4 tags
CFSB Day 76
Some light prep work and some foam rolling on my sore butt before today’s Hero WOD.
Hammer:
5 Power Cleans (135lb)
10 Front Squats (135lb)
5 Push Jerks (135lb)
20 Pullups
Repeat 5x, resting 90 sec between rounds.
Time: 1:37, 2:25, 4:04, 4:27, 4:12 (22:31 total). The first round was totally unbroken, second round the pullups fell apart, after that front squats were broken 5/5 and jerks...
4 tags
CFSB Day 75
Fight Gone Bad:
Box Jumps (20”) x 60 sec (40, 30, 30)
Push Press (75lb ) x 60 sec (30, 20, 17)
Row x 60 sec (17, 14, 12)
Wall Ball x 60 sec (24, 16, 15)
Sumo Deadlift High Pull (75lb) x 60 sec (25, 19, 18)
Repeat 3x, resting 60 sec between rounds.
Total score: 327 (PR). I was all over the place here. Big improvement on the box jumps (+40) since I’ve gotten much better at cycling...
3 tags
2011 Crossfit Games Open Workout Week 5
Did this one on my home turf again since I won’t be able to make the festivities this weekend:
5 Power cleans (145lb)
10 Toes-to-bar
15 Wallballs (20lb)
AMRAP 20 min
Total score: 258 (8 rounds + 3 wallballs). Toes-to-bar were the toughest part for me. Got about 4 rounds of everything unbroken, then had to split TTBs into 5/5 and eventually 5/3/2. Wallballs were tougher than I expected...
3 tags
CFSB Day 74
Basic shoulder and hip DROMS prep for today’s heavy squat exposure:
Back Squats:
1 x 315lb
1 x 330lb
1 x 345lb *FAIL*
1 x 345lb *FAIL*
1 x 335lb *FAIL*
Rar. I was really hoping to hit 345. I may have overdone it on my warmup sets, but I dunno. I think I’m stronger than this but my form needs help.
3 tags
Box Squats
Had a busy weekend and couldn’t make it to CFSB, so I made up yesterday’s box squat workout at the 5th Ave Gym.
Box Squats, every minute on the minute:
10 x 2 x 205lb
There were a few boxes (for lunges?) that were not at all right for box squats, so with a little experimentation I figured out that the 110lb dumbbells were the perfect size. Since it wasn’t as stable as a real...
3 tags
2011 Crossfit Games Open Workout Week 4
I won’t be able to make the big NYC Crossfit bash this weekend for the official competition, so I snuck this in during open gym tonight:
60 Bar-facing burpees
30 Overhead squats (120lb)
10 Muscle-ups
AMRAP 10 min
Total score: 90 (everything but the muscle-ups). Terrible. The hop-over-the-bar burpees were slow going compared to regular burpees, but they weren’t very taxing and I...
3 tags
CFSB Day 73
Kicked this off this morning by foam rolling the gams, then some light rope skipping and handstand kick-up practice.
Back Squats:
2 x 295lb
2 x 315lb
2 x 335lb *FAIL* (1)
2 x 325lb *FAIL*
WOD:
5 Good mornings (135lb)
5 Knees-to-elbows
Repeat 3x, not for time.
Did some bad math on my squats and decided to just roll with it once I realized during the third set. I intended to do 295, 305,...
1 tag
“A boat is safe in the harbor. But this is not the purpose of a boat.”
– Paulo Coelho
3 tags
CFSB Day 72
Warmed up with some light kettlebell swings and plank holds and my goddamn wrist started hurting again. We were supposed to do 5 sets of heavy doubles on the clean today, but my last warmup set at 185lb just didn’t feel right on the wrist. So I opted out of the rest of the lifting and skipped some rope instead. Got 94 consecutive double unders, then did the WOD with the crew.
Every 2 min on...
4 tags
Sprint Intervals and Pushups
At the turf field in Washington Park this fine evening:
Sprint 50m
10 Pushups
Repeat 10x
Ahhh, I love a good sprint. Gotta keep working these pushups.
5 tags
2011 Crossfit Games Open Workout Week 3, take 2
Headed over to Crossfit Virtuosity to have another go at the open workout:
Squat clean (165lb)
Jerk (165lb)
AMRAP 5 min
Total score: 34 (17 rounds). I thought I’d improve my score from earlier in the week and was planning on hitting 50 points, but it wasn’t clicking today. I tried to stick to one rep every 12 seconds but after the weights started rattling, I had to tighten the...
4 tags
CFSB Day 71
6am class today. Warmed up with some light rope skipping and a circuit of 8 walking lunges, 8 KB swings, 8 ring rows x 3.
Box Squats, every minute on the minute:
10 x 2 x 185lb
This was pretty light but it fine for my first time box squatting. Gotta work on keeping the tension all the way down and not totally deweighting on the box. No problem exploding up at this weight.
Parner WOD:
...
5 tags
2011 Crossfit Games Open Workout Week 3
Psyched that the box adjusted the schedule to give the competition team two shots at the open workouts.
Squat clean (165lb)
Jerk (165lb)
AMRAP 5 min
Total score: 39 (19 rounds + squat clean). These are really ground to overhead any way you like, as long as you break parallel on the hips before you go overhead. I followed Fox’s advice and paced myself to get a rep every 15 seconds (on...
3 tags
CFSB Day 70
Beautiful spring morning at the box. The gate was open and the 6am class was bumpin. Two minutes on the rower and some foam rolling to warm up, then some squarts.
Back Squats:
3 x 280lb
3 x 290lb
3 x 300lb
5 x 225lb
WOD:
10 Good mornings (95lb)
10 Wheel rollouts
Squats felt pretty good. There’s nothing like squatting in the morning. The WOD was not for time. I did standing rollouts...
Paleo 2.0 - A Diet Manifesto →
Forget what you know about paleo, here’s the stuff that you need to avoid: wheat, excess fructose, linoleic acid. Good read.
4 tags
2011 Crossfit Games Open Workout Week 2
9 Deadlifts (155lb)
12 Pushups
15 Box Jumps (24”)
AMRAP 15 min
Total score: 343 (9 rounds + 9 deadlifts + 10 pushups). Deadlifts were manageable - all were unbroken, but those gotdamn pushups really got tough. Box jumps are always tough, so no surprises there. Got some great advice from coach Jeremy (who was my judge): don’t rest between exercises, take small breaks in the middle...
4 tags
CFSB Day 69
Warmed up with some DROMS and some press practice with an empty bar.
Press
3 x 5 x 125lb
Weighted chinups x 50lb (5, 8, 10)
Did a superset of weighted chinups immediately after each set. I thought I was supposed to do 5 (not to failure), so I wasn’t as aggressive as I should have been. 3 sets of 10 would have been better. Rx weight was 75% 1RM for the press, which I’m estimating at...