Visit to Crossfit Waimea

Crossfit Waimea @Tropical Dreams Ice Cream

Up early and made the trek the Crossfit Waimea.  Its crazy that it is in an Ice Cream factory. 

Very friendly people and small class.

Warm-Up:
400m run
30 Swings @35lbs
20 Pushups
20 Squats
120 Bicycles

Press
10@45lbs
5@95lbs
5@115lbs
5@125lbs
5@135lbs

Close grip Bench
10@95lbs
5@115lbs
5@135lbs
5@155
2@185 

WOD
3 Rounds
20 Power Cleans
40 Swings @53lbs
400m Runs
15 Pullups
20 V-Ups
25 minute cap
I was so close to finishing that I did the 2 extra pullups and 20 V-Ups to finish in 26 minutes

Active Rest Day

Woke up at 2:30am and couldn't get back to sleep.   Spent time sorting through emails.  Got out of bed and went down to the gym   Lots of mobility work.

Skill Work -20 minutes of practice Double Unders - started down flight simulator and got stuck on 50.   

Some Hand Stand walk practice as well.

Long Day in the Air

Up and out of the house by 6:30am, sadly not to workout but to head to the airport.  I really dread traveling on Sundays.   Sundays are family time and I hate to give it up.

Flight plan - 8am Boston to Denver then Denver to Kona.  Landed at 3pm and then had another 30 minute drive to get to the Mauna Kea beach Hotel.   I was cranky and tired and was not a gracious visitor.   Need to work on that.

Hawaii
50 strict HSPU for time


9, 2, 2, 5, 3, 4 = 25 in 4 minutes
2, 2, 2, 3, 3, 3, 2, 1, 2, 2, 3 = total  time = 12:30 ouch.  
+
Sprint 30s - rest 2:30 actively
x4
rest 5
x2

Just realized that I was suppose to do 40sec not 30 seconds.  Ran on a dirt road and was able to gauge whether my efforts were the same by running between to bridges.  Uneven and a bit of a hill made it slightly more challenging.   Felt a tweek in my left hamstring and ended a few seconds early in my last round.  This was the same place that bothered me when I was doing burpees and 100's a few weeks ago.   I felt better after the wod then when I got off the plane!

Dinner wth Dean and Mary

3 Seconds in the Hole

When I got the gym this morning it was like a sauna. The thermometer read 88degrees so I knew warming up wasnt going to be hard. I was a little concerned about the tweek in my back. On Thursday while standing in line at security checkpoint I turned and the right side mid back seized up and took the wind out of me. Got a light massage @xpresspa before i boarded the plane.

When I read this strength portion of this I was like no problem. That is until I saw 3 second hold. 3 Seconds is like an eternity.

A) Back Squat (3 sec hold at the bottom of each rep)
8-8-8-8
 Warmup 8@135
8@185
8@205
8@215
8@225
The last reps were very hard on the last 3 sets
My back was fine but my shoulder-neck ended up getting tweeked. Ugh Nothing to stop me but did cause some concern


B) Muscle-Ups - 4 unbroken on the min until failure
Decided not to do any warm up MU's just hit the timer and go

0-1min 4
1-2min 4
2-3 min 4
3-4 min 4
4-5 min 4
5-6 min got 2 and failed on 3rd attempt. 22 in 5:15. Could I have done 8 more in 1:30? who knows
What it does tell me is that sets of 4 is too many when going for 30 for time.

C) Abs - your choice

Ball Toss
15@10lbs
15@13lbs
15@15lbs
15@20lbs

Red Eye Rest Day

Landed shortly after 6am after coming in on the red eye.  I had fallen asleep immediately but then woke up from 12-2 before falling asleep again.  Felt decent all day but very tired tonight.

Travel WOD

The good part of switching things around was ending up with a workout that could be done anywhere.  I knew that intervals were on the schedule but since I forgot my watch I knew it would be either AD or Rower.  The Embarcadero YMCA didnt have an AD so it was rowing.  I would come to discover that the AD is way harder than running or rowing.

20 minutes of skill work

Tried to 2 for wall balls

Then did 5X5 L pullups
and

Pistols

1set of 10 both legs
1 set of 5 both legs
1 set of 5 both legs
1 set of 5
1 set of 5

then

Sprint 20s - rest 2mins actively
x4
rest 10mins
x2

Rd1 = 11 cal 42 spm
Rd2 = 11 cal 39 spm
Rd3 = 12 cal 48 spm
Rd4 = 11 cal 54 spm
5 Minute break - shortened the wait
Rd5 = 12 cal 54 spm
Rd6 = 12 cal 42 spm
Rd7 = 11 cal 42 spm
Rd8 = 12 cal 55 spm

Strength Overhead and Fast Under

As I watched the class suffer through a really short nasty metcon I was jealous.  It would be great to just be able to just do a simple wod and follow the class.  But as Jarrod said "i saw Peter suffering through 6 weeks of what looked like hell and look at his results"  That is what I am training for.  I feel better about my OLY lifts but I dont really have many results to point to that would really give me confidence.  Still trying to break some bad habits.  Not pulling early but I am still jerking my head around.

A) OHS - 1RM
WU - 8 @95
WU - 3@135
1@155
1@175
1@195 PR
1@200 PR
1@205 PR
1@210 Fail


B) SN BAL - 1RM
1@95
1@135
1@135
1@155
1@175 Failed

C) HSQSN - 1RM (hang squat snatch)

WU @95lbs
115lbs
135lbs
155lbs (Failed)
155lbs (Failed)
155lbs (Failed)


Here it all is on video.