Getting Closer!

By Mike

Dec. 28, was a 2K row followed by class at CrossFit 204. The row was disappointing, as it took me 8:14. I always go sub 8 minutes! I just had no gas. I also did not warm up properly. For the group WOD, I did push presses instead of jumping jacks, and I used the 24-inch box for the box jumps. I finished in 16:30 (we forgot to record the finish time so this could be give or take a few seconds!).

Wednesday was a rest day, and Thursday I did a heavy deadlift, followed by 5 rounds of 3 back-squats at 185 lb., 10 push-ups and 15 toes-to-bar. The WOD took me 13:08. The squats were challenging but all unbroken, as were the push-ups. The toes-to-bar I had to break into sets of 5 in order to maintain a steady pace. I still want to be better at these, and 75 reps in a WOD was a fun challenge. I only lifted 275 lb. on the deadlift that day, which is my current 3-rep max, so I know I have more. The deadlift always keeps me humble. I joined the evening class again at CrossFit 204 for a fun partner WOD.

Friday I rested and Saturday I got to do a really fun WOD from the SoCal Regional this year. It was as follows: 1K row, 30 OHS (85 lb.), run 1200 meters. My time was 13:32. My game plan was to be sub 4 minutes on the row, 2 sets of 15 reps on the OHS, and sub 6 minutes on the run. My row was 3:50, my run was 5:30, but the OHS did not go as planned, unfortunately. I just couldn’t find the right bar path and lost the weight out front numerous times! I did 10, 8,10,2. Obviously dropping the weight with 2 reps left was heartbreaking. This easily added 30 seconds to my time. But I stayed with the WOD and ran as hard as I could. I was happy with the result, but I know I can be better. My cardio felt great, which is really encouraging, and I know my programming is doing what it is designed to do.

Get me ready for sectionals, baby!

Last one of the year!

 

3-Minute Partner Stations

1. Sled push + kettlebell swings

2. 15 double-unders (30 singles) + back extensions

3. Plateworm + broad jumps

4. Tire flips + jumps

5. Pull-ups + stairs

And as a farewell to 2010:

8 x 20:10 – burpees

 

Happy New Year, and thanks to everyone who joined us in 2010!

5 laps

3 squat cleans (barbell or dumbbells)

40 jumping jacks

3 squat cleans

30 kettlebell swings

3 squat cleans

20 box jumps

3 squat cleans

10 burpees

5 laps

10 burpees

3 power cleans (barbell or dumbbells)

20 pull-ups

3 power cleans

30 sit-ups

3 power cleans

40 push-ups

3 power cleans

5 laps

Holiday Workouts

By Mike

First of all, happy holidays to everyone!

I personally had an excellent Christmas filled with family, friends and great food. It was amazing to just relax, sleep in, and have nothing on the agenda other than a WOD, which could happen whenever I felt like it. Awesome!

On Dec. 23, I did the CrossFit 204 30. I had no choice but to do it first thing in the morning because I had a nine-hour day at the salon ahead of me. I knew I would be too tired to do it later in the evening. My time was 21:28, which I was happy with. The 210 meters of bear crawl were pretty crushing, and I lost a lot of time there. My legs were still pretty sore from the squat cleans the night before. But I know that ideally I need to get some training done when I’m not quite recovered from the previous workout, because let’s face it, that’s CrossFit.

I took Christmas Eve off and trained Christmas Day. I worked on overhead squats, building to a heavy single. I got up to 160 lb. and decided to go for 185 lb., which would be a 5-lb. increase for me. I won’t lie: it was heavy. I couldn’t quite find the right bar path, and my elbows felt weak, so after I rode the weight down, my hips twisted slightly and I lost the weight. I wasn’t terribly disappointed. I know this weight is very achievable for me and I plan to get it done next time. I finished with 40 snatches at 65 lb., which took me about 5 minutes. Mike didn’t want me to crush myself but really focus on technique in the middle of high reps.

Boxing Day was a rest day (if you call shopping on Boxing Day “restful”—ha!). Monday, I did a nice little 10-minute WOD Mike put together for me: AMRAP in 10 minutes of 3 snatches at 75 lb., 5 ring dips and 20 wall-balls. I got exactly 4 rounds. The dips were definitely what slowed me down, but we saw that coming. I crushed the wall-balls—all sets unbroken—and I’m strong enough to muscle the 75-lb. snatch up even when I’m tired.  I also worked on handstand push-ups and did 4 reps! I have to break them up and shake it out between reps, but these are moving along really nicely. I finished with 3 sets of 20 GHDs with 30 seconds between sets.

Up next: a guest appearance at tonight’s CrossFit 204 class.