Here are a few reps from two of Crystal’s recent workouts. The FrostFit Games and Intergalactic Throwdown are right around the corner, and we’re ramping things up with some challenging workouts!
Here’s a video where Mike is working up to a heavy single on a box squat with the purple bands. The last one is a new record, and there might be more in the tank with a little more hip drive.
First, we dial in the push-up.
15 minutes of:
2 rotating planks with push-ups
1 lap bear crawl/lunges/broad jumps
1 set stairs
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!
Winnipeg-Best wishes to everyone over the holiday weekend!
Remember: no classes Dec. 25 or Jan. 1, but we will meet Dec. 28 and Dec. 30.
And here’s a little video from our friends over at CrossFit North Pole:
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