Tag Archives: Burgener Warm Up

“In the Fight.” aka Vicious. Laid low.

Substantial sleep, woke up sore and stiff in the lower obliques of my back. Got a good breakfast and coffee in, took Lena and Orion for a stroller walk round the ‘hood and to GreenLife, and had a small second breakfast. Then off to Open Gym time at CrossFit Asheville.

Warm Up

Running, martial arts punches and footwork, shoulder dislocates, sampson and hip mobility, walking lunges (10 per side), ring dips (12, small band assist), windshield wipers (12), wide grip pull ups (10, all dead hang). The windshield wipers got me thinking that maybe my back soreness was due to them. Then, to get ready for the workout, I did the Burgener warm-up, a few 35 lb dumbbell hang power cleans, a few push-presses at 75 lbs, and a few swings of the 52.9 lb kettlebell.

WOD: “In the Fight”

“In the Fight” is the CrossFit Asheville WOD This nasty and vicious workout left me a broken man.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 total rounds.
1. Tire flip
2. Dumbbell Power Clean (M-35lbs, W-25lbs)
3. Burpee Box Hurdle (M-20″, W-18″)
4. Push Press (M-75lbs, W-55lbs)
5. Kettlebell swing (M-1.5 pood, W-1 pood)
The clock does not reset or stop between exercises. On call of “rotate” move to next station immediately for good score. One point is given for each rep. Post total score and loads to comments.

Results: AS Rx’d, except I rested 2 minutes between rounds 2 and three. Total reps: 129.

It was hot out and I got a sweat working. During the second round on the Dumbbell Power Cleans, on about the 5th rep, I felt a crazy popping up and down the ribs on both sides of my back. This was painful and the ache from it has persisted for several hours. Will monitor.

Stretching

As you might expect from my report of an acute “injury,” I stretched out a lot after the WOD.

Pull Up Challenge Rest Day

Normally, when I work out, I also do my Pull-Ups. And I’ve already done 10 today! But I will give my body and my back a bit of extra rest and put off day 33 until tomorrow.

Pain is weakness leaving the body.

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“The Click” and PUC Day 25

Morning came a little early as Lena woke up with the birds and the sun (at 5:50 am). Sleep was decent, nutrition yesterday was decent (maybe too many calories), and I felt ok. But SOOO stiff and sore from yesterday’s WOD. If stressing the body like that doesn’t cause an adaptive response (building muscle) then I don’t know what will. Contemplating the WOD today made me nervous, and the thought of my pull-up challenge also worried me. But I steeled my mind, got into my gear, ate my 1 block breakfast, and rode my bike to CrossFit Asheville’s Tuesday 7:00 am class.

Warm-Up

Agility drills, followed by shoulder dislocates, sampson and hip mobility stretches, then Overhead Squats w/ PVC, kipping swings, good mornings, clapping push-ups, and Pistols (pistols was what I couldn’t remember yesterday am). This was followed by the Burgener Warm-Up.

The WOD: The Click (Happy Birthday, Sean Clickner)

200 meter run
9 Power Snatches
21 Knees to Elbows
400 meter run
15 power snatches
15 knees to elbows
800 meter run
21 power snatches
9 knees to elbows

Results: 75# snatches, 17:28 total time..

Pull-Up Challenge Day 25

I waited until 3:00 pm to get started on my Pull-Ups. The plan was to do five groups of 5 reps, at 15 minute intervals. It was a good plan: I was able to do 4/5 of these as full sets of 5!

I started my interval watch at 3:00 and did my first set. Second set at 15 minutes. I accidentally missed the 30 minute set (which would have been my 3rd), so the third set was at 45 minutes. A fourth at 1:00 and a fifth at 1:15 finished me up. All 25 reps done between 3:00 and 4:15 pm.

Results: 5 f / 5 r / 5 f / 4 r + 1 r / 5 f Note the 4 full sets of 5! This is a personal one day record!

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Pushups and Squats and Sprints, Oh My! (PUC Day 24)

Too little sleep, so when I woke this morning after less than 5 hours, I decided I couldn’t do the 6:00 am workout at CrossFit Asheville (CFA). Instead, I slept in until 7:00 am, which helped me a lot. I was going to take an active rest day, just do my pull-ups and walk around and stuff, but by about 8:30 I was feeling good, and decided to go to the 10:00 open gym. But first, the day’s pull-ups.

Pull Up Challenge, Day 24

I used a 90 second interval on my watch, and completed my 24 dead-hang pull-ups in 9 sets. I did the first set, then started the watch, then stopped it at the end of my last set. Total time: approximately 12 min. 30 sec, from about 9:50 to about 10:02 am (including first and last set, each was about 15 seconds).
Results:
90 second interval, 9 sets alternating grips:
4 r / 4 f / 3 r / 2 f / 3 r / 2 f / 2 r / 1 f / 3 r

Take the Bike

I packed up my gear for after the workout in a backpack and rode my bike in to CFA. They were surprised to see me, I think. I was happy that coach Randy got dressed and did the workout with me. (And Shanna joined us on the MetCon).

Warm-Up

Agility drills. And Corey agreed to walk me through the Burgener Warm-Up (discussed in Issue 53 [Jan 2007] of the CrossFit Journal). Then, Sampson, Hip-Mobility. Rolling of calves and hams. Then a new set of calisthenics: Overhead Squats w/ PVC, Kipping Swing Practice, Good Mornings, Clapping Pushups, and, something else I forget now, or forgot to do. I can’t recall.

CFA WOD: “Oh My!”

The workout was called “Oh My!” and was a lot of fun.

We began by working on the Overhead Squat, looking for a 5 rep max. This was my first time looking for a 5 rep max on the Overhead Squat, so each set represented a PR. I am pleased with myself.

My progression:
10 x 45 / 10 x 45 / 10 x 55 / 5 x 65 / 5 x 75 / 5 x 80 / 5 x 85 / 5 x 85

This was followed by a great and nicely fast MetCon:

400 meter sprint,
25 push-ups,
25 squats,
200 meter sprint,
15 push-ups,
15 squats,
200 meter sprint

Both Shanna and Randy ran this with me. As you might expect, both coaches beat me. But not by as much as you might expect! (at least in the case of Randy).
Results:
5:18.

After shooting the breeze for a few minutes, I rode my bike to the gym, hit the steam, showered, shaved, and rode home again.

Aftermath

Now, I have to say, I’m feeling kinda sore in unexpected ways, like in my forearms, triceps, and anterior deltoids! I feel like I really got a good workout in today. Very interesting. No wait… scratch that. It’s not interesting at all that my CrossFit workout was “good.” CrossFit is dependable like that.

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