Ugh, had a stomachache this morning, but managed to take care of business at the gym.
CFWU x 3, replacing dips with Press, 45# bar, 5 reps
No skill work
Press: 3 x 5
WU: 45# x 5 x 3, 55# x 5, 65# x 3, 75# x 2
Work sets: 115 - 125 - 135 (PR) Press is getting really, really heavy really really fast. 135 is 10# off my 1RM. Last rep had a little layback. Gotta watch out for that. Sore shoulders + this was rough
High rep: 65# x 15
Metcon:
3 RFT:
5 Burpees
7 DB Swings, 35#
Time: 02:03 Should have increased weight on DB to 55#. I wasn’t feeling too well, so I didn’t know how I’d handle the metcon today
Cash out:
3 Rounds (not for time, all with 65# barbell):
Round 1: 3 reps, Hang Squat Clean and Hang Squat Snatch
Round 2: 3 reps, Hang Power Clean and Hang Power Snatch
Round 3: 3 reps, Squat Clean and Squat Snatch Doing a squat clean is becoming more natural. Squat snatches have become slightly second nature since working on them last week.
Static stretches
Just watch the turn arounds people . . . you’ll go forward, cool! You’ll run backwards! Cool!! You’ll turn around to run forwards! Your legs will say “uncool!!!”
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
BUY-IN: 3x15 CFWU (3x10 pull-ups and dips)
WOD: As Rx’d
11:17
CASH-OUT:
2 x
1 min sit-ups with medicine ball, 1 min throwing frisbee
1 min push-ups, 1 min throwing frisbee
1 Jacques-ups, 1 min throwing frisbee
1 min burpees, 1 min throwing frisbee
WOW, what a great WOD. The first few meters of the second 800m make your legs feel like Jell-O. Must try that again!
Just watch the turn arounds people . . . you’ll go forward, cool! You’ll run backwards! Cool!! You’ll turn around to run forwards! Your legs will say “uncool!!!”
Ain’t that the truth, turning around, both the medialis started screaming at me!
CF W/U 3*15 w GHDs / 11 pull-ups
Griff as Prescribed
800 m - 3’27” 91
400 m backwards - 2’39” 13
800 m - 4’46” 96
400 m backwards - 2’34"18 T - 13’28” 18
Did an extra 800 m - 4’40” 30 T - 18’08” 48
Afternoon CFE - 1 min ladders
800 m W/U, 2*((3* Drills) 100 m increasing E). 100m @ 80, 90, 100%
By my calculations after 5 hours of snowboarding in Minnesota I will have done nearly 100,000 broad jumps, squated my truck 10 times, spent 3 hours on the stair climber, and depending on the number of times I fall, will have been repeatedly crushed to the earth like a popcan..
Five rounds for time:
85lb Barbell Thrusters x 5 reps
Pullups x 5 reps
Dips x 5 (hurt chest on first set, did 30 sec plank for other 4 sets)
Run 400 meters
Time: 00:58:00
Managed to finish but it was tough. Had to split this workout up between three different areas of the gym then had to wait to get on the pullup/dip station and the treadmill.
Ran the workout; I’m actually a recovering mid distance track racer in Masters Track (gave it up last year with injuries) so this was pretty small for me.
Easy 7 min mile warm up
Clocked 3:09 for the first 800m
Flipped into a backwards 400 at 1:53
1 min rest then 2:49 for the second 800 m
then immediately into backwards 400 m at 1:51
Total was 10:42
I’ve never run backwards on the track other than plyo’s so a 400 m in reverse was strange but it became rhythmic after about 20 m.
I have a question. In terms of running for me, I typically did 25-30 300 m runs for time trying to maintain a consistent foot pattern plus 400’s and 800’s.
Can I up these track workouts. I’ve looked at cross fit endurance but to be honest, I’m sick of distance running and need a year off to get fit but a total of less than 5 miles on a track for me isn’t really a workout. Everything else on these boards is a total killer. For example, I’m sure that a high school swimmer having to dive in a swim 4 x 100 m then 3 x 100 m one armed would not have trouble with that workout but everything else on Crossfit or CrossfitX would be tough.
Or should I just do the workout as prescribed to ease into this and get stronger without injuries?
Hang power clean, 1 rep
Mostly practiced form with #10 bar, I find these almost impossible to do. My approach for now - I’m trying to break the cleans into segments to see if I can train my body to learn what to do in parts, then hopefully put all the parts together.
Bench press, 1 rep
1 rep, 75# - PR! Might have gone higher but my spotter (read “husband”) was at home sick today so I was on my own.
Overhead squat, 1 rep
1 rep, 30# - mostly practiced form with #10 bar.
I messed around a bit with jumping pull ups, box jumps and GHDs. I can comfortably do 6 GHDs a set now. I determined that a 12” box for box jumps is a height I can wrap my head around - conquered a bit of my fear this morning, lol!
