Fishelville

Great workout today, GRIP was first:

Warm up with CoC T
3 x 4 Rolling Thunder Briefcase Deads (about 145 in each bag)
Then:
3 rounds of
6 Rolling Thunder Briefcase Deads (135lbs)
6 sledgehammer curls, about 1/2 up the hand on an 8lb sledge

Left the basement, headed to the garage…

Did this very cool, little ladder with the 24kg KB

On the minute for 10 total minutes:

1 clean,1 swing, 1 snatch - Left and Right, Rest until top of the minute
2 cleans,2 swings, 2 snatch - Left and Right, Rest until top of the minute, etc
Keep going until it was a full minute of work, which was 5 of each movement with each arm. 1 min rest, repeat the ladder!!  Awesome.

What better way to wrap up a killer week than hit some DEADLIFTS!

5-5-3-3-3-1

225-275-315-365-405-430

Knee was feeling a little hokey and just did a single for that last round, was shooting for 3 but didn’t push it…

Not bad I guess, room to improve for sure.

Took a much needed break from the metabolic bonanza that’s been going down this whole week.

Floor Presses (on smith machine, sadly, no one around remotely capable of giving me a lift off)

5-5-5-3-3-3-3

225-255-275-295-315-315-335

Did 6 toes to bar between each set.

Doing CrossFit on my own, I do all sorts of WODs, alot of which I accumulate here and there, and some I come up with on my own. This little gem was one of mine. It’s one thing to program a great (ie. crazy/sick) WOD, but it’s something else to have a couple buddies that are willing to do the WOD - and willing to bring some of their equipment.

Leveraging the nearby soccer field, here’s what went down:

The Zombie Escape
  “if ya can’t shake a zombie through this mess, something’s wrong”

AMRAP 20 minutes

6 fat bar power cleans, 135lbs

Pull 80lb Sled 20 yards (first time with sled, could use more weight)

6 box jumps, 24” (up and over)

20 yard 4 corner drill

     1 start on right, sprint to cone, shuffle left to cone, backpedal to cone, shuffle right to finish - 6 burpees
     1 start on left, sprint to cone, shuffle right, backpedal to cone, shuffle left - 6 burpees at finish

Got through 5 complete rounds, with 6 burpees after the timer went off. Pretty fun WOD overall, could adjust the weight a bit on some of the movements. Haven’t pull a sled before, that was fun. The thick bar was my buddy Mark’s…$30 piece of pipe from Home Depot, 4 collars holding the weight in place. Rock on.

Warm up

Jog around aerobic room, hip/quad stretch, floor situps, shoulder work with jump rope over and back

Skill

5 x 3 snatch balance, with just the bar ( I dig it, gets your arms already where they need to be )

3 rounds

15 pullups

10 power cleans – 155lbs

5 thrusters – 155lbs

12:58

4 x 40 yd yard up tempo stride outs, knee feeling about 80%

First round of pullups unbroken, yes, I’d say the bicep is near 100% and pat on the back as my therapy approach has got me back in a good spot.

I did a WOD a few weeks back called ‘KB Suicide’ ….I decided to do it again, with a slight tweak!

1 round for time:

Using 1 32kg bell, alternating hands for farmer’s walk:

Take KB to 10 yard line. Do 3 KB swings. Sprint back to goal line.
Do 3 pushups
Take KB to 20 yard line. Do 6 KB swings. Sprint back to goal line.
Do 6 pushups
Take KB to 30 yard line. Do 9 KB swings. Sprint back to goal line.
Do 9 pushups
Take KB to 40 yard line. Do 12 KB swings. Sprint back to goal line.
Do 12 pushups
Take KB to 50 yard line. Do 15 KB Swings. Sprint back to goal line.
Do 15 pushups
Take KB to 60 yard line. Do 15 KB swings. Sprint back to goal line.
Do 18 pushups
Take KB to 70 yard line. Do 12 KB swings. Sprint back to goal line.
Do 21 pushups
Take KB to 80 yard line. Do 9 KB swings. Sprint back to goal line.
Do 24 pushups
Take KB to 90 yard line. Do 6 KB swings. Sprint back to goal line
Do 27 pushups
Take KB to 100 yd line. Do 3 KB swings
Walk KB back to goal line.
Do 30 pushups.

Oh yeah, that was pretty delicious.

19:29

Took grip off last week, wasn’t sure what to hit today, so did a bunch of stuff!

CoC Gripper
#2 x 5 - each hand (all closes)
#2.5 x 5 - each hand
#3 x 1 attempt, pushing to full close with opposite hand

Rolling Thunder
2 sets of 3, 135lbs - each hand
Then 3 rounds of:
3 reps 135lbs - each hand with,
8 reps - pinch lift one end of an old 50lb York DB

Sledge (8lb)
Curls - 2 sets of 4, working hand further up the handle
Then, 3 rounds of (each hand):
6 sledge curls, hand up the handle as far as possible and still get reps
2 sledge hammer fingers walks, tapping finger to head of hammer
6 tub lift - stick hand in old plastic pretzel tub with weight in it, spread fingers in order to lift it
8 - 35lb KB curl, holding for a couple seconds inverted at the top

Oh yeah, I can barely type this, was a good session.

Had the KBs with me, so found a WOD I could hit outside. There’s some huge trees near the soccer fields, providing some big patches of shade, it’s about 90 degress, but in the shade it was not bad at all.

For time:
101 Double Unders
76 broad jumps
51 KB swings, 1.5 pood (24kg)
26 burpees

Did +1 for each movement, for good measure.

22:29

Took me a long time to get the DUs going, asphalt running trail where I did them is not flat. WOD called for box jumps, did the broads instead - those were the hardest part of the WOD. Did full American swing for the KBs, passing the ears.

Not a great time, but all things considered, it was a great WOD.

Another banger today:

Run 800m
5 - deadlift, 365lbs
5 - HSPU
Run 800m
3 - deadlift, 365lbs
3 - HSPU
Run 800m
1 deadlift, 365lbs
1 - HSPU

19:09

Not a fast runner. This was a good one, love the run mixed with a heavy dead, talk about confusing the body…

Coming off a few days rest, looking to ramp things back up. Consulted the archives and came up with this:

Fat Burpee Jackie
3 roudns of:
500m row
10 heavy thusters (used 135lbs)
10 burpee pullups

22:18

Felt slow, had to partition the thrusters coming right off the rower.

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What a weekend. I spend Saturday morning at CrossFit CLE at an Olympic Weight Lifting Seminar. It was outstanding, I’ve not had any coaching or training in a long time. CrossFit CLE was outstanding, the vibe there, the staff that hung around during the seminar, it was worth more than what I paid. Dan Bell was great. If I was able to train at a box, CF CLE would be the box. Sadly, it’s not really close enough to my house, and it’s not close to my work place, so, I continue to train on my own. Maybe, just maybe, I will be at a box someday.

Then, in the afternoon, I attend a birthday party for a neighbor’s 2 and 3 year old at Lifetime Fitness. Wow, what a different place from CF CLE. Why would anyone like that place? I couldn’t stand it, I wanted to leave, but I was there for the birthday party. It felt like I was at a cult, that Lifetime Fitness place, I would not go back, yuk.

Anyway, rock on.