CFSB Day 174
Packed 9am class on Sunday. After intros and DROMs, went for warmup 1:
- 15 sec L-sit (rings)
- 10 Muscle Snatch to OHS (2 sec pause at bottom, pvc)
- 10 Games-standard Pushups
- 5 Strict pullups
Repeat 3x
Rohoi:
- 12 Box Jumps (24”)
- 6 Thrusters (95lb)
- 6 Bar-facing Burpees
AMRAP 12 min
Score: 7 rounds + 6 BJ. Those box jumps got tough, fella. I stuck with my strategy of not resting between movements and taking short breaks at stations as needed (mostly on box jumps). All thrusters were unbroken, which was great.
15 under 15 and in 15
I mentally bookmarked this “15’s” workout from Theory to Practice a while ago and tonight seemed like a good night to give it a go — a cold, windy Saturday night on the field at Washington Park.
Every minute on the minute for 15 minutes:
- Sprint 100m
Must complete every interval in under 15 seconds OR ELSE. I stayed surprisingly consistent and finished each one in 12-13 sec. The first few rest periods felt overly long and dumb, but I needed every second of them near the end.
CFSB Day 173
Open gym. Kicked it off with a quick warmup of 10, 8, 6, 4, 2 pullups / pushups / squats, then started working on clean and jerks.
Clean & Jerks:
- 5 x 95lb
- 3 x 135lb
- 2 x 155lb
- 1 x 175lb
- 1 x 195lb
- 1 x 205lb
- 1 x 215lb *FAIL*
- 2 x 3 x 135lb
My left elbow started bothering me during some of the lighter sets and I knew I wasn’t gonna get too heavy today. Couldn’t even clean 215 which is weak. My jerks need a lot of work too. I ended up pressing out everything I got overhead. Need to DROP under that bar. Keep working on this.
Frustrated, NFT circuit after:
- 10 GHD Situps
- 20 Squats
- 30 Double Unders
Repeat 5x
Goal was no stopping, all unbroken. Tripped up on the rope with 3 left in the last set. Oh well.
CFSB Day 172
Did a short version of Nick’s rowing warmup today and then some group DROMs and the lovely pre-squat hip opener that I’ve been doing every day.
Squat:
- 5 x 235lb
- 3 x 265lb
- 4 x 295lb*
The rep-out felt pretty weak today. I actually failed on the 5th rep and had to bail, so I know there wasn’t any more in the tank.
DB Fran - 21, 15, 9:
- Thrusters (40lb)
- Pullups
Time: 4:10. Got the first sets unbroken and then had to partition the second 8/7. Last set of pullups was also partitioned 6/3. Too much rest. Should’ve been around 3:30, I think.
CFSB Day 171
Nice little warmup of 3 sets of 20 KB swings (24kg) mixed in with some DROMs and stuff. Then some barbell drills to prep for the WOD.
The Chief
Max rounds in 3 minutes of:
- 3 Power Cleans (135lb)
- 6 Pushups
- 9 Squats
Repeat 5x, resting 1 min between rounds.
Score: 23 rounds + 6pc + 6p (5, 5, 5, 4 + 3pc, 4 + 3pc + 6pu). Was shooting for 5 rounds even throughout but it fell apart at the end. Squats were surprisingly difficult near the end. Damn close to finishing out that last round though. Awesome workout.
Core Workout
A quiet, low-intensity home workout while the little one slept.
- 20 Bird-dogs
- 10 Supermans
- 20 Situps
Repeat 3x
Not for time, not for sweat. Just doing something every day.
Sprint Intervals
On the turf field at Washington Park while the rest of the country was eating corn chips and watching TV:
- Sprint 50m
- Backwards jog 50m
- 10 V-ups
Repeat 8x
Not for time. I kept minimal rest after each interval to make sure I could hit the sprints at max intensity. Added the V-ups to give my upper body a rest.
Hybrid Tabata Intervals
Out on the turf field at Washington Park. Originally intended to do some sprints, but it was jam packed so I found a corner and did Tabata intervals (20 seconds work/10 seconds rest) for the following exercises, circuit style:
- Burpees (9, 9, 8, 8, 8, 8, 8, 8)
- Mountain Climbers
- Pushups (16, 15, 14, 12, 12, 12, 12, 11)
- Squats (18, 16, 18, 18, 17, 18, 18, 18)
- Chinnies
Repeat circuit 8x for 20 minutes total.
Burpees were right on par, squats were down due to fielding some questions from curious toddlers, pushups were down 10 reps from the last time (which was a poor pushup performance to begin with), but after lots of pushups and burpees the past few days I’m not too upset. Tomorrow - no pushups or burpees.
CFSB Day 170
Kicked things off with some good old fashioned rope skipping before some basic DROMs. Then competition warmup 2:
- 5 Muscle Up transitions (low rings)
- 10 GHD Situps
- 10 GHD Hip Extensions
- 10 One Legged Squats (alternating legs)
Repeat 3x. Only hit the MUs in the last round (no time)
Deadlifts:
- 3 x 300lb
- 3 x 345lb
- 1 x 390lb
- 3 x 375lb
Got called for back rounding after the first rep of my heavy set, so I knocked the weight down and focused on form. Gotta keep those damn shoulders locked and tight once I start the pull. Then a dreaded WOD came up.
Death by Burpees:
With a continuously running clock do one burped the first minute, two burpees the second minute, three burpees the third minute…continuing as long as you are able.
My score: 14 rounds + 10. We had a 20 min cap on this one, so I started over at 0 after the set of 15 and then went all out on the last minute (20 reps). Looks like I was damn close to my score from the last time I did this a couple of years ago. I’m going to do this again after I complete my 30 day paleo challenge and see if the numbers improve.
Core Workout
As part of my “do something every day” goal, a quiet little home workout:
- 60 sec Front Plank
- 30 sec Side Plank (each side)
- 60 sec Supine Plank
Repeat 5x
CFSB Day 169
With the 8pmers at the gym tonight. Warmed up with some DROMS and a run around the block, followed by warmup 1:
- 15 sec L-sit (rings)
- 10 Muscle Snatch to OHS (2 sec pause at bottom, pvc)
- 10 Games-standard Pushups
- 5 Strict pullups to 10 Kipping pullups
Repeat 2x (this got cut short)
Squat:
- 3 x 215lb
- 3 x 250lb
- 7 x 280lb*
The last set was a rep-out. It felt alright. I could have battled out another rep or two but it didn’t seem worth it.
WOD - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
- Deadlift (185lb)
- Pushups
Time: 3:31. No real rest in there, I just tried to keep a steady, safe pace on the DLs so I wouldn’t throw my back out of whack. Happy with my overall positioning, though I did get soft a few times.
A New Paleo Challenge
My gym started another 60 day paleo challenge in Jan, but I didn’t sign up for a number of reasons. Yesterday I threw my hat into the paleo ring for 30 days so I’ll finish with everyone else at the end of February. The rules:
- Strict 8 hour feeding window each day (usually around 1-9pm). I’m following the early morning fasted training protocol from Leangains when I get hit the 6am crossfit class, supplementing with BCAAs as needed.
- Strict paleo 2.0 diet, which essentially means no wheat, no sugar, no alcohol, no processed foods. I’m allowing limited amounts of rice and potato.
- Supplement with Royal Butter Oil/Fermented Cod Liver Oil Blend, vitamin D, multivitamin.
- Do something every day. Get to the gym as much as possible, hit some quick home-based workouts when I can’t.
My goal isn’t weight loss, but for the record my starting weight is 188lb.
CFSB Day 168
Started with some DROMs and jumping jacks this morning. Then a warmup of 3 rounds of :30 hollow hold, :30 handstand hold (from wall walk-up). Then to the bar:
Floor Press:
- 3 x 185lb
- 3 x 205lb
- 3 x 225lb
- 3 x 245lb
- 3 x 255lb *FAIL*
Just didn’t have it on the last set. Probably should have tried it again after a bit of rest.
WOD:
- 15 KB Swings (24kg)
- 15 Box Jumps (24”)
AMRAP 7 min
Score: 5 rounds + 8 BJ. I have a hard time cycling 24” jumps so I had to break them up into sets of 5 after the first few rounds.
Then, Nick’s rowing cooldown: start rowing at 2:00/500m pace; at 300m decrease the intensity to 2:10/500m pace; at 600m go to 2:20/500m pace until 900m; and so on and so forth. I got 1500m in before I had to split.
CFSB Day 167
Got in a little bit early so I hit the erg warmup: start rowing at 3:00/500m pace; at 300m increase the intensity to 2:50/500m pace; at 600m go to 2:40/500m pace until 900m; until I hit 2:20 and the whistle blew. Then some DROMs, PVC dislocates, and a whole mess of barbell warmups for the snatch.
WOD:
- 40 Burpees
- 20 Power Snatches (95lb)
- 20 Pullups
- 20 Burpees
- 10 Power Snatches (95lb)
- 10 Pullups
Time: 9:15. This was pretty tough. I tried to pace the first set of burpees so I wasn’t totally gassed, but I’m not sure it helped. Those snatches got tough to string together after the first set. I was really disappointed with my performance today and though some of it could be chalked up to a terrible night’s sleep, I gotta make some changes to my diet too. I got derailed by the holidays and too much abuse has gone on for too long.
Cooled down with the opposite of the rowing warmup: start rowing at 2:00/500m pace; at 300m decrease the intensity to 2:15/500m pace; at 600m go to 2:30/500m pace until 900m; at 900m go to 2:45/500m pace; at 1200 go to 3:00/500m pace. That’s it.
