SDL and Games Wod

First time doing Sumo Deadlifts.  Kind of amazing that I have been doing crossfit for 6 years and this movement has never come up.  Last night I woke up and checked the Craic site and realized that I could actually do a wod with the class as it was the same.   That all fell apart when the one rep max DL ending up taking a lot longer.   I ended up woding during the skill drills of the 6:30am class.  More on that later.

A) Sumo DL - Build to a 1RM 

135, 225, 275, 325, 295(3) changed to metal plates and miscalculated. Wondered why it felt light

365, 415, 425, 425 (wanted to nail the form) and then ended with 435.  New PR

21-15-9 

Deadlift @315 

Box Jump @30"

That strength portion took a lot out of me and I went ended feeling not so strong.  First round I ripped off 10 straight no problem.  After that it got heavy and i was doing 4, then 3s then 2;s and 1's.  Boxes were fine as I just tried to keep moving,  First round was about 4minutes.   I was coming up at 10 minutes when Jarrod switched off the clock - damn.  immediately turned on the iphone.   Total time was about 10:42.

Rest Day

Rest Day - No travel

Strength & Airdyne torture

Up early to be able to get my strength in so I would have time to spot Susie in her 1 rep max and Church.

AM

A) Strict Press 5-4-3-2-1 (3min rest in between) 

I think this lift is improving but I dont have any hard numbers to prove it.

Warm-Up 20 reps @45, 5 reps @95lbs

5 reps @115lbs

4 reps @125lbs

3 reps @135lbs

2reps @145lbs

1 reps @155lbs

1 rep @160 Failed

1 rep @160 Failed

I would really love to get to 170lbs but I have a few stops in between where I am to get there.

B) Hang Snatch High Pull 2-2-2-2-2 (2min rest in between)

2 @135lbs

2 @135lbs

2 @155lbs

2@175lbs

2@185lbs

Did a few reps on the way back down to work on my form.  

 

C) 100 Ring Push-ups for time 

Warming up for this movement I didnt think this was going to be too bad. Fat chance.  Took me about 4:15 to get through the first 50.  I started out way to fast and then ended up doing sets of 4.  Total time 9:15.

 D) DB ext rot - 8-10 x 3 - rest 1min between arms   Reps @15lbs

 Act II

After Church and helping Susie hit a 210lb back squat Which you can watch here: 

 I had to get after my wod.  It was completely brutal.  When I was finally done I felt like I had just done Fran.

AD Sprint 20s - rest 2mins actively 

x4

rest 10mins 

Calories

Rd1 - 21 Calories

Rd 2 - 21 Calories

Rd 3 - 18 Calories

Rd 4 - 18 Calories

Rd 5 - 23 Calories

Rd 6 - 19 Calories

Rd 7 - 17 Calories

Rd 8 - 14 Calories

Work Day

I was so geared up for todays workout I really didnt sleep well at all.  I kept going over in my mind the movements and thinking about how I really have to improve my technique.  I ended getting out of bed and reading a Q&A blog on lifts on Mike's gym web page. 

In the gym by 6:30 after watching some of the Olympic cycling race on my Ipad.  That ABC app will prove very addicting.


Warm Up = Active line drills

A. Quarter Squats - Warm Up  135, 165

5 reps @ 185
4 reps @215
3 reps @ 235
2 reps @245
1 rep @250

I was surprised at how taxing this was.  When I finished I could tell it took a lot out of me.  Here is a video of one of the early sets.  Look who shows up at the end of the clip looking jacked.

b.  Hang Squat Cleans - work to 1 rep max.  This was a chance to work the form and take it heavier.  Im much better at Power Clean but that doesnt make any sense.  I need to get better at my speed through the middle and getting under the bar.  All of my misses the bar was plenty high.

Warm-up 135, 135
165, 185, 195, 205. failed at 210 3 times.  Disappointed in this as I was hoping to get to 225 at least.

C    3 Rounds of 
15 GHD - 10 sec rest
15 Back Extentions - 2 minute rest
Felt great on this movement

20 minutes of double under practice including a 2 minute drill - 97 straight at one point which may be a new record for me.  This movement is back to where it should be.


2nd Workout of the day was 1 hour on the bike.   Felt very good on the flats.   Legs definitely felt it on the hills.

Rest Day

Got up early to see my massage therapist so that I can be recovered for tomorrow.

Snatches and Muscle-Ups

When I first got this block of programming I remember looking at the workout for this date and thinking well it will be a PR since I have never done 30 muscle-ups.  Now I wasn't even sure that I could do 30 muscle-ups that is until last weeks OTM workout.

Someone asked me today if I like working out by myself, I had to think about that before I responded.  In a lot of ways I like training alone as it allows me to really focus on my weaknesses.  The downside is that I don't have a number to chase or something to compare to until I cycle through enough of these.  Lastly I miss the group warm-up.  Im way to tempted to just get into to.

Strength
Hang Squat Snatch - 3, 3, 3, 3, 3, 3

Warm-Up - 75lbs, 95lbs

115(3), 125(3), 125(3), 135(3), 140(3), 150(2) F


As much as I would like to say that these are coming along, the video tells a different story.  My head is jerking all around, Im slow to get under the bar and my right knee is at some crazy angle.  Shockingly I am also pulling too early and my foot work looks awful.   On the plus side I dont think I have ever squat snatched this weight.


Here is the proof point that I still need lots of work and I am not very strong.

WOD -
30 muscle ups for time.   Was looking forward to this and wasnt quite sure how to break up the reps. I started poorly and somehow got the ring rope twisted. Then I got on a roll.

1-6-5-4-4-4-2-2-2 in 6:51.  I think I can do better.  but I will take it.

Airdyne intervals

Hard to believe I was looking forward to Thrusters.  I guess its all relative.  I have been half fearing, half looking forward to the airdyne!   The Airdyne is like the ultimate heart rate torture machine!

 

Good warmup

Run, Double unders and mobility.  Shoulders and lower back were a little sore but loosened up once i started to sweat. 

WOD

20s max Thrusters @95lbs

10s rest

20s max cals AD 

rest 4 mins 

x3

rest 10mins 

x2 

	Round 1.1	Round 1.2	Round 1.3
Thrusters	9	11	11
Calories	14	5*	13
	Round 2.1	Round 2.2	Round 2.3
Thrusters	11	11	10
Calories	16	9	11

So you can see the drop in round 2. The bike computer shut off! damn.   Do I did a make up round. Felt good on the Thrusters.   You can extrapolate the Thursters and realize that my Fran PR will be hard to improve upon by much.  Round 5 was another screw up as I started pedaling the bike backwards and paused to restart the other direction.