The wifey had car troubles so we spent this morning dealing with that when we both really wanted to be at CrossFit. Oh well, some things just take priority. Glad it wasn’t anything major and we were able to get it taken care of. While my girls napped this afternoon, I headed over to the globo gym to get a workout in.
Strength - Alternating descending & ascending rep ladders:
- Back Squat @ 185# (10,9,8,7, etc.)
- Push Press @ 135# (1,2,3,4, etc.)
Barbell Shrug:
- 10 x 135#
- 10 x 225# (3 sets)
Dumbbell Curls:
- 15 x 35# (3 sets)
- 15 x 40# (3 sets)
WOD - 6RFT:
- 20 KB swings @ 55#
- 400m run
The WOD was somewhere around the 16 minute mark. My goal was to do all of the swings unbroken, which I did. I got some funny looks from the meatheads with chicken legs that spend all of their time doing chest. My time included going up and down a flight of stairs to get to the track upstairs. I am guessing on the distance and times to run them. I took it a little easier on the run, testing my ankle out. Right now, everything feels good. Legs are toast but I feel great.
Thankful for the ability to get in and workout.
(via progenex)
Still healing, but getting better
I modified the WOD this morning to remove running and jump rope to allow less impact on my ankle. Those movements are still painful. Yet other movements, such as KB swings, where my feet are pretty much locked down, feel fine. So I am going to keep going as I have been so that I can get back to 100%. That said, here was the WOD I did:
20 minute AMRAP:
- 15 kettlebell swings @ 70lbs
- 500m row
I had two goals with this, the first being to keep every 500m row under 2 minutes and second, to do all of the swings unbroken. I made it through 5 1/2 rounds and accomplished both goals. Moving the 70# KB is starting to feel more natural and as crazy as this is going to sound, it didn’t really totally challenge me until the last set. Of course by then the row felt like someone was tugging on the other end as well.
Post-WOD:
- 10-10-10 GHD situps
Deadlift:
- 275# x 10
- 275# x 8
- 305# x 6
- 315# x 4
- 345# x 2
- 375# x 1
- 405# x 1
And with that, I am officially tired of deadlifts this week. Taking the pressure off my ankle with certain movements has really helped. Figure I will keep that trend going this week and late next week try going for a slow run and see how that goes.
Katrin Davidsdottir judge cam during the snatch ladder. Very impressive how easy she makes this look.
Got my issue of @WODTalk in the mail. Looking forward to digging through this tonight. #crossfit (Taken with instagram)
Wendler 5-3-1 template.
Really cool template from this CrossFit discussion board thread.
Oh, and go follow this lady. All kinds of awesome.
Warm-up:
500m row (1:45)
WOD: “Randy”
75 power snatches for time. Got 6:01, which is a 45 second PR for me. PR’s are a wonderful thing, except when you miss breaking into another bracket by 2 seconds like this. I wish now I had paced differently as I could have easily broken into the 5 minute mark for this.
Strength: 10 rounds, untimed:
5 Hang Cleans (75#)
5 Push Presses (75#)
5 deadlifts (245#)
Did not time this, but focused on moving as quickly as I could through each round and doing everything unbroken. None of the weights were heavy so it wasn’t really a problem. I tried to go fast to where I was winded after each round.
Overall, great day at the gym. You got to pick your own hero WOD or do what was programmed from the gym. A few others were doing Randy I felt like it would be good to try it out again since it had been a while. Thankful for the ability to get in the gym. Just thankful in general today, as we all should be.
Good to be back
This morning was my first time back at CrossFit in over a week, trying to let this ankle heal up properly. As odd as it sounds, certain lifts where my feet stay planted feel fine. Others, where there is more movement will have to wait.
I tried some split jerks off the rack and got two at 185#. My ankle felt too tender with the split so I opted for deads. We did a ladder working from 135# up to 435# and then went back down again. I did a few warmup sets of power cleans and then did 5 power cleans at 165# every minute on the minute for about 6 minutes. Then I did 2 power cleans at 185# every minute on the minute for about 5 minutes. Felt pretty good, but tired.
I wanted to get some cardio in and did a 5K row (20:36) which felt pretty good. A tad bit of rocking and movement on the ankle but nothing uncomfortable or even painful.
Right now I feel pretty good. In tired, but not in pain. I was going stir crazy not working out. It was starting to mess with my head and have a negative impact on my mood as well. Going to take the next week and play it smart at CF so that I can heal up and get back to 100%.
Post lifting. #crossfit (Taken with instagram)
After a week off to let my ankle recover, felt good to come in and hit a PR on deads with this lift at 435#. #crossfit (Taken with instagram)
Holy Volume, Batman!
Photo by Sevan Matossian
I would venture a guess that anyone familiar with CrossFit is also familiar with Rich Froning, Jr. And for those familiar with the winner of the 2011 CrossFit Games knows that the guy is almost inhuman in his ability to handle high volume workouts and recover as quickly as he is capable of moving through a WOD. The video is a little on the lengthy side, but well worth watching.
“The deadlift for me, has always been a weakness. It’s not something that I am good at.”
Badger
“Badger” is a hero WOD in honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in 2007.
3RFT:
- 30 Squat Cleans (95#)
- 30 Pull-Ups
- 800m run
I had done this WOD before back in September. It sucked then. It sucked today. But was nothing compared to what this guy did for our country. Our gym opted to scale this down to 15 reps per round and label that as RX. “Beast” was the actual WOD as written above. Just didn’t feel right to scale it down. These are meant to be tough and you just have to fight through it, chipping away at each round. That was my game plan, to chip away, breaking this down to 5 reps at a time.
In the last set of pull-ups when I dropped down off the bar, I was suddenly struck with a giant surge of coordination, and landed right on the rack, rolling my ankle. It took the wind out of me and sent a spike of pain up through my leg. I sat down for a good minute or so. I finished the row and the WOD in 42:38. I was bummed that I did not beat my old time, but had that squat rack not come out of nowhere and attacked me…
Got home, ankle sore, and took some Ibuprofen. Going to keep it elevated and iced throughout the day, hoping that the knot on it drops down.
No picture of the whiteboard this morning. Instead, something much cooler. I get to reblog the one, the only: Brenna! This will easily be the coolest thing to happen to me this week.
Jason rocked some tabata hugs this morning, but here’s what the rest of us did:
Warmup
- 400m run
- 21 wall balls, 14#
- 200m run
- 21 wall balls, 14#
- hill run
- 21 wall balls, 14#
- 30x wall ball partner thruster throws (such technical terminology I have), 14#
WOD: Tabata Something Else… Ab Style (20 seconds on, 10 seconds off per round)
8 rounds at each station / 4 stations / 32 rounds total
- floor wipers, 55#
- planks
- side-to-side, 15#
- row for calories
=196
Cashout
100 Doubles Unders or 400 singles (singles, please!)
I can’t remember the last time I RX’d a WOD. This one was fun.
I don’t care what everyone in Nashville said about you, Jason; I think you’re alright.
This morning was just one of those workouts. I think we have all had them. You know, where you are just out of sync. Nothing that required strength, just lungs and capacity, an area I really need work in.
Can’t wait for my feet to get back to normal so I can start on this cardio plan I have waiting on me. In a way, I’m quite thankful for workouts like these. They serve as a reminder of what I feel like I need to improve upon. And I will improve. Just have to trust the process.
Going to hit CrossFit again in the morning and hope for different and better results.
