Tag Archives: Squats

“Alex”

About 6 hours sleep. 1 block breakfast. 6:00 am CFA workout.

Warm Up

Agility drills; shoulder dislocates; Sampsons; hip-mobility; calf and hamstring stretching; push-ups (15); squats (15); knees-to-elbows (15); pull-ups (medium band assisted, 15).

WOD: Alex

The CFA WOD is “Alex”, in honor of one of our members who is leaving, after today, for the Marines.

3 rounds of:
400m run for time
Max ring dips in 400m run time
Power Cleans using ring dip reps for time (M-115lbs/W-75lbs)
3 minutes rest b/w rounds
Post slowest run time, total ring dips, slowest power clean time.

I used two small rubber bands to assist on the ring dips and a 40 kg set-up on the cleans.

Results:
Round One: 1:17, 21, 4:41 finish (i.e. cleans in 2:07)
Round Two: 1:25, 16, 4:45 finish (i.e. cleans in 1:55)
Round Three: 1:28, 10, 3:30 finish (clean time unknown; the dips interval was cut short by accident)

A fun, kinda sweaty workout. My power cleans felt good. Naturally, I could have gone heavier, but I want to keep babying my back. Which is actually feeling fine today, a week later. Whew!

Two more workouts with CrossFit Asheville before we depart for the summer. I’m going to miss everybody.

Leave a comment

Filed under CrossFit Asheville WODS, Workouts

“The Flash”

Slept in a bit, cause I could… Lena didn’t wake until after 7:00. Even with her two wakings between 12 and 1 I managed to get at least 6 hours of sleep. Cleaning around the house, breakfast was lots of coffee and “1.5” block of food (but actually 1.5p/5f/1.5c). Note to self: that much extra fat wasn’t a great idea even a full hour before the am workout. Made it to the 9:00 am CFA workout.

Agility Warm Up

Then the standards (ADs, SD, SS, HM, stretching). Push-Up (15), Squats (10), Knees to Elbows (K2Es) (12), Pull-Ups, medium band (10).

Strength

Worked on 5 rep max for Shoulder Press.

Results: 10×45#, 5×75#, 5×95#, 5×105# (PR), 5×95#, 5×95#, 5×95#

WOD: The Flash

The CrossFit Asheville WOD was:
Complete max rounds in 15 minutes of the following:
100 single jump ropes or 25 double unders
100 feet suicide drill with turn points every 20 feet
5 handstand push-ups
10 heavy kettlebell swings
12 front squats holding medicine ball

Used 44 lb Kettlebell; did band-assisted HSPUs; 12 lb medicine ball.

Results: 3 rounds & 1 suicide set.

In the heat and humidity, I got a good sweat going.

Strength Gains

I have three data points on this blog for shoulder work.

  1. Today
  2. June 6th
  3. April 30th

On April 30th and June 6th I established a 1 rep max SP of 120#. I don’t have any data on a 3 rep or 5 rep max for shoulder press. So I am glad I decided to do the 5 rep max today. By the end, doing three work sets at 95 lbs, I felt strong. In fact, when these work sets of 5 reps of shoulder press are compared with the work I did on the Push Press and the Push Jerk on 6/6, I am a little embarrassed! Obviously I am even stronger than I thought. I think that these work sets and my 105# five rep PR points the way to increasing the 120# PR in the 1 rep.

Injury Check in; Yoga/Stretching

Back is feeling on the mend. I could feel the twinges during the WOD but no big deal. I noticed that on June 6th I was complaining of left shoulder pain. Nothing remains of that, which, in retrospect, seems not to have even been an injury.

I did a fair amount of Yoga stretching last night. In fact I even got my internal heat going a little bit. It felt good and I plan to do some more tonight. I am going to focus on combining about 5 cycles of a warrior and standing pose sequence with some seated and twisting poses.

Leave a comment

Filed under CrossFit Asheville WODS

“Mini Fran.” PUC Postponed.

Lousy sleep, only from 1:00 am to 6:30 am. I went to bed before 11:00 pm, but couldn’t fall asleep. Thinking about so many things. But I felt ok in the morning and I jetted off to the 7:00 am workout at CFA. No coffee. No breakfast. Only about 8 oz. of water. So I knew I was asking for trouble. But it was alright.

When I got there I saw that the workout was “Fran.” Ouch. And bad timing for me. My first experience with “Fran” was when I was a CrossFit Newbie (see Feb. 16, 2009), and today, as luck would have it, I encountered her again when I was recovering from an acute back injury.

Never mind, I decided to do a mini-Fran, and let’s just say this: “it is what it is.”

Warm Up

Agility drills (footwork, arms, crawling, etc.), Shoulder Dislocates, Sampson, Hip Mobility, Hamstrings and Calf stretches, Squats (10), Push-Ups (15), Knees to Elbows (12), Pull-Ups (medium band assist, 10).

I was happy and surprised at how easily I knocked out the K2Es. I did 12 in a row with just a tiny little kip to get me up. Knees touched the elbows every time.

Strength and Skill

Rx’d was work on Kipping Pull-Ups or Muscle Ups. I worked a bit on the Kipping Pull Up. Nothing major. I just took it easy.

WOD: “Mini-Fran”

For me, Mini-Fran today was:
15, 12, 9 of Thrusters (65 lbs), and Pull-Ups (medium band assist)
for time.

Results: 6:54.

This felt ok. I felt a little wimpy for not going all-out, especially knowing that both Tom and Rustan had pushed themselves as hard as they could go during the 6:00 am workout, using no resistance bands, and prescribed weights.

My back is recovering and I did not aggravate it further with the thrusters or the pull-ups. That was the goal. I also got the metabolic rush which told me at least that I was not sandbagging it through my Mini-Fran, even if she was light on the weight, easy on the pull-ups, and smaller on the reps.

It’s hard to compare this case of “Fran” with the previous one in February. I did 9 fewer reps, and I did 10 fewer pounds, but I used less resistance on the pull-ups. And I personally weigh a lot less; I weighed in at 179.5 yesterday, and I weighed in at 211 on Feb 15th. But the fact is that I did this one almost 9 minutes faster than the last one. I am clearly stronger, faster, and more capable of putting out the power now. But the results are not comparable, strictly speaking.

Pull-Up Challenge Postponed

It’s my challenge, so I make the rules. I know I have been poking through the end of this first third of the challenge, having stretched one week’s worth out into about 3 weeks worth of time so far. But until I am sure that my back is going to recover without getting further tweaked, I am going to hold off on the extra pull-up training.

Leave a comment

Filed under Workouts

“Nasty Gals.” PUC Day 31. Unassisted Pull Ups in WOD!

I tried and I tried to sleep last night, but sleep took hours coming. I went to the 6:00 am workout with only 4 hours of sleep under my belt. Inexplicably, today Lena woke up at 5:00 am, BEFORE I got out of bed. Sleep problems at home. 2 block breakfast (salmon and banana and coffee) and off to CrossFit Asheville.

Warm Up

Martial Arts Warm-Up routines (running, shadow boxing, footwork). Shoulder dislocates, sampsons, hip mobility, calf and hamstring stretching, etc. Then Windshield Wipers (8), Chest to Bar Pull Ups (10, dead hang), Walking Lunges (20, 10 for each leg), and Ring Dips (medium band assisted, 15).

Skill/Strength Work

Max Height Box Jump

Results:
39.25″ — a new PR!

WOD: “Nasty Gals”

Compare the CrossFit named workout “Nasty Girls”, which was yesterday’s Main Site WOD.

3 rounds for time of:
50 squats
7 chest-to-bar pullups
10 hang power cleans (M-115lbs, W-75lbs)

For me, a difficult workout. But it still marked some milestones. A heavy weight, and … drumroll please, unassisted pull-ups.

Total Time: 11:54.
100 lbs. on the Hang Power Cleans (first 2 reps at 110 lbs.)

MY FIRST EVER WOD WITH UNASSISTED (KIPPING) PULL-UPS!

Stretching/Skill

After the workout, I was feeling the stress in my forearms and joints. I did some mild stretching. I also worked on kicking up into a freestanding handstand. I am almost there!

Pull-Up Challenge Day 31

It’s a bit cheeky, but today I am going to call it good. I’ve done all my 31 pull ups. I did happen to do 10 dead hang pull ups during the warm-up. And then I did 21 unassisted pull-ups during the workout. Even though these weren’t all DEAD HANG pull-ups, they were full-range kipping pull ups performed at high intensity. They deserve to count and my body needs them to.

Leave a comment

Filed under CrossFit Asheville WODS, Workouts

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

Run and Squat. Parkour practice. PUC Day 17, Part II & Day 18.

Woke up super early. Jet lag. Got to work on the Pull-Up Challenge right away. Then went to the 9:00 am workout.

Pull-Up Challenge Day 17, Part II

As I noted yesterday, I wasn’t able to finish my reps in the Pull-Up Challenge, Day 17. So I left 8 reps for today. I did these 8 reps quickly this morning, all before 7:00 am.

Workout

Warm-Up: Agility drills and 2 rounds of Pull-Ups, Knees to Elbows, Push-Ups, and Squats.

Skills: Pose Running Techniques.

WOD: 4 rounds for time:
Run 400 Meters.
50 Squats.

Results: I was feeling strong. I chased down coach Randy as best as I could, powering through the squats, and finished second, two seconds behind him. Time: 13:12.

Parkour training

After the workout, we went up behind CFAHQ and practiced some parkour techniques, leaping over walls, etc. Very fun.

Pull-Up Challenge Day 18

I began my 18 reps for today (caught up, finally), during the warm-up. And I continued throughout the day. I’m still a little too frazzled to get back into the habit of recording each set and the time. Monday: I promise to do so. The reps were really spread out through the whole day, from 9:00 am to 10:30 pm.

Leave a comment

Filed under CrossFit Asheville WODS, Workouts