12-Minute Team Workout
1 lap 1-arm farmer carry
For the farmer carry, challenge yourself to use the same arm for the entire lap, then switch arms for the next lap. Keep your torso upright!
If you are doing the workout on your own, measure the amount of time it takes to do a lap (walking), then spend an equal amount of time on the other three exercises. Do that sequence for 12 minutes.
2×8 front squats @ 70% of 3RM
6×1 sumo deadlifts
Sled pushes: 3 laps
Form notes: Work up to a heavy set of three front squats.
Sit deep in the bottom of the squat with your chest up.
Use a very wide stance for the sumo deadlifts, and choose a medium-heavy weight. These are not 6 max singles. These are 6 single reps at a challenging but manageable weight.
The sled push is not for speed. Push it slowly and deliberately. Add weight if needed. Push about 60 feet, then rest for about a minute.
I had an excellent week of training. I took Monday as a rest day because my triceps were pretty sore from Workout 11.6, and I went back at it on Tuesday. I feel a renewed sense of purpose in my training. I’m excited to hit WODs hard, and I’m setting the bar high for myself every time I train.
Tuesday I participated in a CrossFit 204 class and finished the WOD in 12:13. It was a series of 20-rep movements with about eight flights of stairs in between each. The pistols on my left leg slowed me down a bit, but each time I do them I am getting faster. I used a 70 lb. dumbbell for the front squats (I probably should have gone heavier because I didn’t need to break the set up), a 35 lb. kettle-bell, and 35 lb. dumbbells for the push presses.
Wednesday I did Lynne. I cannot bench-press my body weight more than once, so I scaled the weight to 115 lb. The final result for bench press followed by pull-ups was as follows; 6:12, 6:15, 5:18, 5:20, 5:20. I didn’t have a spot so I think I would have been able to squeeze out as many as 2 extra reps if I had someone there (something about breaking my teeth held me back!) I was very happy with my pull-ups. I realized after the first set that I was holding back. I have always considered high rep pull-ups a weakness for me, but I think it’s all mental. This WOD showed me I can do sets of 20 no problem at the end of a WOD.
Thursday was tabata sprints followed by 25 squats, 100 double-unders, 25 squats, and the another set of tabata sprints. This was sickening. The double-unders owned me for the first 30 reps for some reason. I had to regroup. I finished the last 70 no problem and did all squats unbroken.
Friday was a version of Nancy I did in my front yard. The run is just under 400 meters with a dead-stop and turn-around at the mail box at the end of the street. I did it in 13:37. The OHS were un-broken at 65 lb., but my runs felt more like jogs; they were very slow. I love this WOD and I can’t wait to do it at a local track we have that measures exactly 400 meters. This will be done in heat of summer.
I rested Saturday, and Sunday was squat day. I worked up to a heavy single of 240 lb. which was a 10 lb. increase for me. I have been unable to break my old record for over a year, so this was pretty thrilling. The awesome thing was how easy it was! Next week I squat again, perhaps my goal of 250 lb. will be realized! I backed down with a set of 5 at 185lb., and a set of 8 at 155 lb. Afterwards I did two sets of 8 Romanian dead-lifts at 225 lb. I ended the WOD with 2 x 500 meter rows with a 4-minute rest between. My times were 1:44 and 1:46. The goal was to find a 500-meter pace I was comfortable pulling in a WOD.
I ended Sunday with a massage and my new favorite show Game of Thrones!
(Photo: Sandra Benz)
Three PRs in one day at Dale’s Garage!
Do the Burgener Warm-Up with a broomstick.
Roll on a tennis ball for at least 10 minutes.
Read A CrossFit Start-Up Guide: Part 1 by CrossFit HQ trainer Todd Widman.