My CrossFit Blog

Seven-mile Sunday Sushi Bike Ride

Biked to a sushi lunch and back. 7 miles round trip. Wind was blowing ridiculously hard, which made the ride twice as hard as usual, and quite a bit slower. Gusts were probably hitting 20mph. As it was, for the ride I averaged 10mph, which included fighting as hard as I could to go downhill in various places.

150111 – Tabata This!

Warm-up: 30s Sampsons and other misc stretching

WOD:Tabatas (8 rounds of 20s work and 10s rest) of sumo deadlift high pulls, squats, elevated beginner pull-ups, push-ups, and sit-ups, with 60s rest between each exercise. Several minutes of extra rest after the squats, due to a work phone call.

I did:
SDHP: 12-10-10-11-11-11-10-11
Squats: 13-13-11-11-11-11-11-12
EBPU: 7-7-6-2-3-4-3-3
Push-ups: 7-7-7-7-7-7-7-5
Sit-ups: 8-8-8-8-7-6-6-7
Total reps: 326
Tabata score: 34

Mike did:
SDHP: 10-10-10-8-8-8-8-8
Squats: 10-10-10-10-10-10-10-10
EBPU: 8-8-8-8-8-7-7-7
Push-ups: 10-8-8-8-8-7-6-6
Sit-ups: 9-8-8-8-7-7-7-7
Total reps: 333
Tabata score: 38

I added 30 reps from my last time doing this WOD,so that’s pretty hoss. Tabata score only increased by 1, due to a drop on squats, only 1 point improvement on push-ups and situps, and no improvement on EBPUs. I may work on adding some Tabata skill work in for those WODs where I have a bit left in the tank.

150107 – Helen

Warm-up: 3 rounds of 30s Sampsons + 5x elevated beginner pull-ups + 15x each sit-ups, push-ups, and squats.

WOD: Helen
3 rounds for time of 400m running + 21x 25# kettlebell swings + 4x kipping pull-ups (scaled to 1/3 the Rx reps).

My time was 14:54. That’s a major PR, mostly from PRing the running portion at about 8 minutes. I ran for all of round 1, 80% of round 2, and 66% of round 3. Next time I’ll do this with a count of 6, 9, or 12 reps for the pull-ups, and try for running all of multiple rounds. Might also bump the kb swings to 35#.

Mike did 3 rounds of 400m running + 21x 25# kb swings + 12x elevated beginner pull-ups. His time was 16:15.

150112 – Randy

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. We do this WOD to honor Randy.

Warmup: Deadhang pull-up work (2+2+2) then 3 rounds of 30s Sampsons + 15x each push-ups, sit-ups, elevated beginner pull-ups, and squats.

WOD: 75x power snatch, for time.

I did 65# in 8:55. Split it as 20-10-10-10-10-8-7. This was my first time at 65# (up from 55#) and my first time doing 75 reps (up from 50x). I’d like a time under 10 reps per minute (7:30) before I up my scaling to the Rx of 75x 75#. Shorter breaks would have helped here.

Mike did 25x 55# + 50x 45# in 9:46. His form was better than previous runs at high rep snatch. His endurance was a bit lacking, breaking every 5 reps for most of the WOD.

150104 – Grace

Warmup: 3 rounds of 30s Sampsons + 5x pull-ups + 15x each sit-ups, push-ups, and squats.

WOD: 30x clean & jerk, for time.

I did 115# in 4:05. That was split as 10-5-5-5-5. I felt completely dead when it was over, but in retrospect I think I could have saved time if I had fought for a better rep scheme, such as 15-10-5 or 15-5-5-5. In any case, next time it’s Rx at 135#.

Mike did 75# in 3:51. He followed the same rep scheme I did and only finished faster because he saw the clock counting down and cut his break way short before the final set. That’s fair. Next time he’s at 85-95.

150102 – Cindy

Warm-up: 3 rounds of 30s sampsons + 15x sit-ups + +3x pull-ups + 5x push-ups & squats.

WOD: Complete as many rounds in 20 minutes as you can of:
3 Elevated Beginner Pull-ups
6 Push-ups
9 Squats

I did 21 rounds, which means I’m destined to move up next time around. This left me gasping, laying on the floor, trying not to pass out. Pull-ups were still done as EBPU to avoid shoulder pain. If shoulders are fine by the time we do this next, I may scale as 3x pull-ups + 10x push-ups + 15x squats.

Mike did 22 rounds. His end-position was similar to mine.

141225 – Loredo (RIP)

Loredeo (RIP):
Eddie Loredo
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique. We do this WOD to honor Loredo.

Warm-up: 3 rounds of 30s sampsons + 15x each elevated beginner pull-ups & sit-ups. Then a couple rounds of stretches for calves, quads, and hamstrings.

WOD: 5 rounds for time of 20 squats + 20 push-ups + 20 walking lunges + 400m running. Total, 100 reps of each + 1.25 miles of running. My time was 39:05. That’s a bit slower than I’d have preferred, but not as bad as it could have been. Over half the time was the running/jogging, and that’s the main area I would seek improvement. Squats and lunges were a solid, unbroken pace. For rounds 2 and beyond, push-ups were broken around rep 10 and rep 16, in order to prevent total fatigue from setting in.

141223 – Pull-up & OHS Squat Ladders

Warm-up: 3 rounds of 30s sampsons + 5x squats + 15x push-ups & sit-ups.

WOD: Pull-up ladder, then rest at least 5 mins, then 65# overhead squat ladder.

I did 6 rounds + 4 reps of kipping pull-ups, with parts of rounds 5+ done as eyes-over-bar. Then I did exactly 10 rounds of OHS. My shoulders were toast from the pull-ups, which made the OHS that much tougher. That fit my expectation, which is why I did 65# as my weight. Total reps: 25 pull-ups + 55 squats = 80 total reps.

Mike did rounds of elevated beginner pull-ups at a 4:1 ratio (which was my attempt at evening out the effort required, and at encouraging him to give real pull-ups a try…clearly the latter wasn’t successful…). He did 5 rounds + 1 rep of EBPUs, and did exactly 10 rounds of OHS.

Failed attempt at redoing 141212

Warm-up: 2 rounds of 30s sampsons + 15x dips + 15x sit-ups + 30s hamstring stretches + 15x elevated beginner pull-ups + 15x squats

WOD: Attempted to repeat the 1-1-2-2-3-3 pattern of minutes of squat cleans & push jerk. Wanted to try for Rx weight @ 135#. Round 1 was fine with 8 reps. Rep 1 of round 2 felt rough on my shoulders, so I called things off at that point.

141222 – Deadlift 1RM

Warm-up: 3 rounds of 30s Sampsons + 5x deadhang pull-ups + 15x each sit-ups, push-ups, and squats.

WOD: 7×1 of deadlift. I decided to start training sumo deadlift, after some discussions here and other places. As before, this left my lower back feeling better than standard deadlift.

I did 225-255-285-315-345-375-385(f),195. For the final round, my attempt at 385 felt like the bar was firmly attached to the floor, so I decided to call it a day and finish with a lighter weight. Overall, I felt great during this WOD. 75# PR for sumo-style, and I’m already pulling over 90% of my standard deadlift.

Mike did 115-135-155-165-175-185-195.


January 2015
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