Tag Archives: Shotguns

PUC Day 23. CFA Teamwork WOD. Rafting the Pigeon.

Sleep was long (9:30 pm to 6:30 am) but interrupted about 3-4 times by Lena, including a 3:00 am nightmare, which brought her into our bed for 40 minutes. Food was adequate yesterday, and my choices were, on the whole, good. So I feel good this morning. Coffee, milk, 1 block breakfast, etc.

Pull-Up Challenge Day 23

I decided to do the Pull-Up Challenge first. 23 reps today. So I set my watch to a 75 second interval, and determined to do the whole group of 23 in a series of short sets spaced at 1:15 intervals. It would be 1 set every 75 seconds, first 1 set of 3, then 10 more sets of 2, for a total of 11 sets. This process worked well. On sets 9 & 11, front grip sets, I began to feel fatigue which made me worry I wouldn’t complete the second rep, but I got them. Reverse grip remains stronger than front grip.

Reps #1-23: done in 11 sets (1×3, 10×2), alternating grips, performed one set per 1:15, total time: 12:45. From 6:58 to 7:11 am.

After breakfast and more coffee, I headed to the CrossFit Asheville 9:00 Saturday workout.

Warm-Up

Agility drills warm-up. Sampson. Hip mobility. Calf/Hamstring stretches. Overhead squats, Shotguns, Supermans, Hindu Pushups

WOD: Teamwork: Weighted Run, Tire Flip, Pull-Ups, Burpees, Kettlebells

3 Rounds for time of:
200m 45lbs overhead bar run
10 tire flips
20 pull-ups
20 burpees
30 Kettlebell swings

To be completed by teams of two. Work together to hold the bar overhead for the run and teams may work together for the tire flip, but for the remaining exercises only one person works at a time while the other rests.

My partner was Mike Peterson. Results: 23:48, 45# kettlebell.

It was a whole lot of fun, a good sweat. The workout was followed by a bit of playing around with rings and other stuff.

Rafting the Pigeon River

Yael’s cousin Amiya is in town from London, UK, for a few days, and had the brilliant plan to go whitewater rafting. I am a fan of this sort of thing, so I said, “heck yeah, I’m coming with you!”

We went on a half-day trip on the Pigeon River with Nantahala Outdoor Center (NOC) and had quite a blast. Our guides, Charlie and Chris, were complete sweethearts, and the Pigeon half-day, with class II-IV rapids, was a fine couple of hours on the river. Highly recommended.

Leave a comment

Filed under CrossFit Asheville WODS, Outdoor Recreation, Workouts

Squat Clean. PUC Days 21 & 22.

Didn’t get enough sleep, but still feeling quite ready for the workout after yesterday’s good and moderate eating and restful activity level. I had a very small, less than 1/4 block, snack and coffee, and went to the 6:00 am CrossFit Asheville workout, without knowing beforehand what it would be.

Warm Up

Agility drills. Shoulder openers. Sampson stretch & hip openers. Calf and ham stretching. 1 round of: Hindu Pushups, Overhead Squats w/ PVC pipe, Shotguns, and Supermans (10 reps each).

WOD: Squat Cleans

Squat Clean:
Step I: find your 1 rep max
Step II: take 80% of you 1 rep max and complete 1 squat clean approximately every minute for 5 minutes.

Results:
in pounds
One rep each of: 45 / 65 / 75 / 95 / 105 / 115 / 120 / 125/ 130
One rep every minute at 80% of max: 105 / 105 / 105 / 105 / 105

Pull-Up Challenge: Days 21 & 22

For reasons of fatigue, etc., I skipped day 21 on Wednesday, and then took my regularly scheduled rest day on Thursday. So the plan is to complete the reps from Wednesday (Day 21), and today, Friday (Day 22) all today. Or to get as many of the 43 as are practical today. Tomorrow will be day 23, and Sunday will be taken off.
Reps #1-2: 7:10 am. Front Grip. At the gym.
Reps #3-4: 7:12 am. Reverse Grip. At the gym.
Rep #5: 7:13 am. Front grip. At the gym.
Rep #6: 7:14 am. Reverse grip. At the gym.
Rep #7: 12:45 pm. Front grip. At home.
Reps #8-30: 23 reps in 22 minutes, one every minute on the minute, from 1:48 pm to 2:10 pm. Alternating grips.
I was going to do all 36 remaining for the day in a series, but my daughter “woke up early from her nap,” so to speak. (You don’t want to know, but let me say only that it involves poop and an angry spouse).
Reps #31-43: 13 reps in 12 minutes, from 2:56-3:08 pm. Alternating grips.

This method, of using a stopwatch and doing a fixed number of reps at fixed intervals, proved to be a really good strategy for completing a lot of reps relatively quickly. I plan to use variations of it again in the future. For instance, tomorrow, I will do my 23 reps in 1 set of 3 followed immediately by 10 sets of 2 executed at 75 second intervals, so that the entire thing will take only 12.5 minutes! I am confident I can do it.

Leave a comment

Filed under CrossFit Asheville WODS

Two by Five (Active Rest)

I checked the CrossFit Asheville WOD yesterday before bed.  I liked to see it posted in advance, but I was worried about the workout: “Lynne-Like,” five rounds of max reps of ring dips followed immediately by pull ups, with 3-5 minutes of rest between rounds.  I was already feeling shredded and tattered in my lats, triceps, and shoulders from my workouts on Saturday, Monday, and Tuesday, and from my pull-up challenge.  I worried about a new torn callus, injury, or general over-training malaise.

Last night, as I lay in bed, my hand calluses actually were HURTING.  Ouch.  When I woke up automatically (before 5:00 am). with less than 5 hours of sleep under my belt (poor choices last night), I knew in advance I wouldn’t do the workout. But I went in to the 6:00 am class anyway, just to hang out. No breakfast. A bit of coffee. Instead of workout out, today would be a day of “active rest.”

When I got there, I was happy to learn that the coaches were cool with my plan. Which rapidly evolved to include a couple of 500 meter rows for time on the C2 rowing ergometer.

Warm-Up

Judo/MMA warm-up: shoulder rotations, 360/45 lunges, forward roll w/ bear crawl. Shoulder dislocates. Squats, Hindu Pushups, Shotguns, Supermans (10 reps each… taking it easy).

Active Rest: Two 500 Meter Rows

I stood around a bit, then hopped on the rower. I did 500 meters for time. Waited about 15 minutes, and then did it again. That was the extent of my workout.

Results: 1:38; 139.3.

Postponed: Pull-Up Challenge Day 21

I have decided to postpone today’s pull-ups until tomorrow. And I may even put them off until Friday (and then do 43). My body is feeling kind of wrecked, sore and extremely tired. I think I need to take care of myself more than I need to push through this self-motivated Pull-Up challenge. I will continue with it! Just not today.

Leave a comment

Filed under Rest Day, Workouts

“Healthy Chief.” PUC Day 19.

Decent sleep, but only about 6 hours. 1 block breakfast and coffee. Feeling pretty good. AM weigh in: 183.5. Headed to 6:00 am CrossFit Asheville Workout.

Warm Up

Judo/Martial Arts Warm Ups. Hip Mobility / Sampsons. Then: 1 round of 15 reps of: Hindu Pushups, Supermans, Shotguns, Squats.

Strength Work: Deadlift

Find 3-rep max of “Healthlift” (aka, deadlift).

Results: 5 x 135
3 x 185
3 x 225
3 x 255
3 x 275 (PR for 3?)

WOD: “Chief”

WOD: 3 separate rounds of:
3 minute AMRAP of 3 power cleans (135 Rx’d), 6 push ups, 9 squats.
Each round followed by a 1 minute rest. (Total workout time: 11 minutes).

I used 105# for the Power Cleans. Results:
3 rounds & 3 cleans & 3 pushups
4 rounds
3 rounds & 3 cleans & 5 pushups.

Freaking awesome workout. I was drenched in sweat and collapsed on the floor afterward.

Pull-Up Challenge Day 19

I completed all my reps between 6:45 and 7:45 pm, in six sets, spaced every 10 minutes or so:
Reps #1-4: Set of 4. Failed on 5th. Reverse grip.
Reps #5-7: Set of 3. Failed on 4th. Front grip.
Reps #8-10: Reverse grip.
Reps #11-13: Front grip.
Reps #14-16: Reverse grip.
Reps #17-19: Front grip. Nearly failed on 3rd rep.

Leave a comment

Filed under CrossFit Asheville WODS, Workouts