The “Gym Log” page is simply my personal log. I try to track my training time, as well as my hours in the gym shadowing the coaches, as I strive to increase my proficiency. It’s my attempt to document what I’m doing for fitness, in and out of the box.
Though I track my food (Calories and Macros), I log all that info on My Fitness Pal, and it is not part of this page. At the time of this writing, my target is 2260 calories per day, Carbs 42%, Fat 24% and Protein 34%. I usually do well in meeting my calorie goal within a percentage point or two. Macro’s, not so much. My Fat goal is low, yet there is fat in everything I consume.
If you read through this, you will see that I am still a novice in terms of strength. Though my strength and proficiency are constantly improving, it is a tediously slow process, requiring the utmost patience and humility.
Monday, September 26, 2016
Shadowing Coach Gregg
WOD is listed on the whiteboard in the photo, and below, under Noontime WOD. Class consisted on 3 newbie/novices, and one intermediate.
Coach spent a significant amount of the class with PVC Burgener-style warmup. Newbs struggled with the complexity of movements and the timing of pulls.
So scaling for three was to simply work through the movements with an unloaded training bar.
The intermediate athlete did the full workout with 85# across all movements. Her moves were well executed and her weight was challenging, not to light, not too heavy; a Goldilocks weight.
My Workouts
HAM Plan
- 50-40-30-20-10 Wall Balls
- 50-40-30-20-10 Sit-ups (Rx was GHD)
I finished in 16:50. Was pleased with my performance, as far as grinding through it. I did the first 50 Wall Balls unbroken, ditto for Sit-ups. That round accounted for 1/3 of the reps, so I was pleased. The second round was broken up 20/20. Then I was worn down to doing sets of 10. Had an hour to rest up before noon WOD.
Noontime WOD
For time:
- 135/95 pound Back Squat, 50 reps
- 155/105 pound Power Clean, 40 reps
- 165/115 pound Front Squat, 30 reps
- 175/125 pound Power Snatch, 20 reps
- 185/135 pound Overhead Squat, 10 reps
My time was 17:49 Scaled: I used a 65# Barbell across all movements
Evening Workout: USAW Barbell Club at Reach
Snatch Pull + Snatch + OHS
75%x3, 80%x2, 85%x1
I went with 75, 80 and 85 pounds for Snatch complex
Clean Pull + Clean + 1 Jerk
75%x3, 80%x2, 85%x1
I did 85, 95 and 105 pounds for C&J complex.
I was pleased to perform well with Barbell, with this being the third workout of the day. Tuesday will be a recovery day.
Oh I have a week of updates on paper that I haven’t transcribed.
Wednesday, September 14, 2016
CrossFit One Nation – Coach Erika
Shadow WOD – Partner WOD
Row 5 Minutes for Calories, Push Press 5 minutes – Score is combined total of Cals & Reps
Monday, September 12, 2016
Friday, September 9, 2016
CrossFit One Nation Waltham
Coach Lachlan
Shadowed Lachlan at 0830 WOD
Observations:
My own Workout at 1200 WOD
After writing about my groin injury earlier in the week, Coach Erika offered her opinion that I was not injured from sprinting, but more likely from inadequate warm-up. I respect her opinion, so I followed her advice and I spent about an hour warming up prior to the WOD.
- Cycled a Half Mile on the Assault Bike
- Rowed 250 meters on C2 Erg
- Various leg swings back and forth, and lateral
- Dynamic stretching for adductors (various “groiners”)
- Air Squats
- Good Mornings w empty Barbell
- Back Squats with an empty barbell.
I did about 5 rounds of these movements. That helped relieve a great deal of the pain and discomfort I have had over the past two days.
Wednesday, September 7, 2016
CrossFit One Nation Waltham
Coach Lachlan
Cardiologist:
Semi-annual follow-up: Weight down 12 pounds. Body Fat down 4%. Blood Pressure down 20 points on Systolic and Diastolic. I provided 3 months of daily readings showing trends since April. Good stuff. Happy Doc. Happier patient.
Observation: No Shadow today, I had a scheduling conflict. However during the 1200 class, I was pleased that my observations from Friday, September 2, were corroborated.
The skills session of this class focused on breaking down the elements of rowing, similar to the breakdown as illustrated in the C2 Video.
So all the issues I noted in Friday’s class were addressed today, and there was much improvement. I had an opportunity to discuss this with Lachlan after class.
1200 WOD
3 Rounds for Time
500 meter row
21 Kettlebell Swings
12 Ring Dips
I paced all rowing at about 2:00 per 500m split, give or take 5 seconds. Kept SPM at about 25.
For Kettlebell Swings, I kept weight at 35 pounds, since we were instructed to go for a weight that would allow us to go unbroken if possible.
For Ring Rows, I used red band for assistance, and I reduced reps to 10. The pulls with rowing, KBS, and wet hands made ring rows on metal rings difficult. They were very slippery, even with the use of chalk.
This was a nice WOD, I think I finished in 14:35. I recorded the score on the whiteboard, but not in my notes or camera. It was constant movement, varied and a decent workout that left me feeling strong, but not trashed.
Warm-up
Since I have been suffering from a bit of tenderness in my adductors, I spent a half hour riding a few easy miles on the assault bike, rowing and performing lateral leg swings. This made a big difference in my comfort today, though there was little squatting other than my initial addressing of the kettlebell with each round.
Tuesday, September 6, 2016
CrossFit One Nation Waltham
Coach Lachlan
1000 WOD (copied and pasted the following text from my blog post of September 7, 2016)
Today I went to the gym early and did a quick workout with the coaches, a couple hours prior to the noon WOD. The workout was a descending progression of Thrusters and Sumo Deadlift High Pulls. The reps were high, so the weight was light.
I warmed up with some light rowing, some PVC stretches and some air squats. Hmmm, those are usually easy, but not today.
The first thruster sent me into orbit. The pain was like a red hot ice pick being stuck into my groin. Painful on the left, more painful on the right. Jill and Lachlan finished and I still had an entire round to go. 36 Thrusters and 45 SDHP later I knew that the curse of Track Sprint had come back for my soul.
1200 WOD
After the 1000 workout I did a half-hour of dynamic stretching in an attempt to loosen up, but to no avail. When the noon WOD started, we began with “Squat Therapy”, and I was on the verge of tears every time I came up out of the squat. If I cannot squat my body weight without pain, there was no way I was going to do Back Squats today.
I feel fine, until I squat. Deadlifts were fine, rope jumping was fine. I was able to perform Single Unders without discomfort, though I’d like to get back to the point where I can do 45 unbroken. Then perhaps there will be hope for working on DUs.
For Deadlifts, I was OK, though I was expecting issues. But pulling from the floor was much easier than Pushing from the floor in a squat. In fact I was able to add 30 pound more to the bar for a PR of 255#. I’d love to hit 300 by year end.
Friday, September 2, 2016
CrossFit One Nation Waltham 0830
Shadow Coach Lachlan McConigle
WOD was “Vertically Challenged”, a descending couplet of Rowing and WallBalls. Fortunately, it was a partner WOD.
The 0830 class was seven people, so there were three teams and a single. All athletes were women in this class.
Observations – Wall Balls
The biggest issue I observed was that as the WOD ground on, there were several athletes who were marginal in breaking parallel in their squats. A couple were good for almost every rep. The release was good for all of them. They all came out of the hole, and reached full extension before releasing the ball.
Observation – Rowing
The rowing was fair for most athletes, poor for some. Too many rushed the catch, never relaxing on the return. High Stroke Rates, (35-39 spm) with little yield on the distance. Very inefficient. One athlete was good, with a rate of about 25 spm, a strong pull, a relaxed return, good breathing, etc.
Basic C2 Rowing Technique Video
I also like Angela Hart’s C2 Rowing videos on CrossFit You Tube.
My Vertically Challenged WOD at 1200
My partner and I strategized how to approach the workout. We’d break up rowing into four 250m rows for first series, then four 200m, then two 300m, two 200m and for the last series, just let whoever is on the rower push through.
For Wall Balls, the plan was to simply do 10 tosses and rotate. I used a 14# ball and a 9 foot target.
For my side of the workout, I simply assumed a comfortable pace, about 85% of max, and just kept working. This approach served me well. I was able to keep moving throughout the entire workout, without digging myself into a hole. This was also my second WOD within an hour, and my ninth workout of the week. So I was very pleased with my performance.
HAM Plan at 1000
I was invited to join Jill and Lachlan in their daily HAM plan workout. I will admit, I scaled back a since I knew I had already overdone myself for the week, and I had another WOD to do at noon.
So I opted to perform the cleans, with about 90 seconds rest between sets. I did NOT do the Burpee portion of the workout. And I did NOT do the 5x800m running.
My barbell was 95# which was the L1 weight for males. I was thrilled to pull it off, since I had just done max lifts at Barbell Club last evening.
Thursday, September 1, 2016
Harvard Track – Sprints
I decided to perform last Thursday’s CrossFir One Nation sprint workout – scaled of course.
Readers Digest Version – 12 Rounds 100m Sprints, barefoot, on grass, with about 60 seconds rest between rounds.
Read the blogpost for more detail.
CrossFit Reach, Acton – USAW Barbell Club
Work to a Heavy Power Snatch – I was able to get 95#, failed at 105#
Work to a Heavy Power Clean – I was able to get to 135# which was a PR
Worked on Tall Jerk drills for footwork
Wednesday, August 31, 2016
CrossFit One Nation Waltham
Shadow Coach Erika Snyder
Observations:
Focused my attention on individual athletes form and strength, determined by observation who should be lifting (Push Press) for Reps, vs going Heavy.
Generally, the newbies were going for reps, 5×3. The move experienced athletes were capable of increasing their weight throughout the workout.
My Workouts:
1030 HAM Plan with Erika, Lachlan and Jill.
21-18-15-12-9-6-3
Wall Ball 14#
Snatch 35# (scaled women’s weight, yeah, I be tired)
10-9-8-7-6-5-4
Push-ups
I finished in 22:45. Now I have an hour to rest before I do the 1200 WOD
1200 WOD Push Press
PR 105#, then PR 110#
(OK, I checked my old logs. I hit 125 two years ago, when I was doing CrossFit 5 days a week, and when form was of secondary importance to me. Since I have completed Rebooted CrossFit this summer, this is a gain and I’ll take it..
Monday, August 29, 2016
CrossFit Reach – Barbell Club
Coach Dan Dumont
Work to Heavy Single on Snatch – worked up to 95#, failed at 100#
Work to a Heavy Single on Clean and Jerk – worked up to 110#, failed at 115#
Monday, August 29, 2016
CrossFit One Nation Waltham
Shadow Coaching Lachlan McConigle
Two months ago I dreaded Mondays. But now I love them. I wake up ready to hit the ground running.
In the morning I shadow whoever the coach is doing the 0830 WOD. Sometimes I do a workout with the coaches (HAM Plan). Then at 1200 I do the WOD with the class. Then at 1900 I do Olympic lifting at Barbell Club.
I leave the house at 0700, get home at 1600 to prepare dinner. Then leave for Barbell Club at 1800. I finally get home about 2030.
I love Mondays!
Today the WOD is “CinDT”
5 rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
Then, 1 round of “DT”:
12 Deadlifts, 155/105
9 Hang Power Cleans, 155/105
6 Shoulder to Overhead, 155/105
Then:
4 Rounds of “Cindy”
1 Round of “DT”
3 Rounds of “Cindy”
1 Round of “DT”
2 Rounds of “Cindy” (<— this is where my WOD ended at 473 reps, at 80%)
1 Round of “DT”
1 Round of “Cindy”
1 Round of “DT”
Observations 0830:
I was charged with observing each athlete’s form through all the movements within the workout. Obviously things deteriorated as fatigue set in.
Several negative things I observed were:
- Not Squatting below parallel
- Chest not to floor doing Push-ups
- Cleans – slow elbows or no elbows
- Deadlifts – Tendency to keep head down and round back with some athletes
- Bar to Overhead – several athletes need to trust the Push Jerk. Too much focus on muscling the bar overhead, rather than diving beneath the bar. Another Push Jerk issue was launching off the ground from the toes, resulting in lack of stability under the bar, and a tendency to jump back a few inches, sometimes causing the bar to be out front of center.
On a positive note, I observed:
Several people were amazing with strict pull-ups, others with kipping pull-ups, other with simple persistence to achieve every single rep.
I observed two young athletes who rocked with strength and form on Deadlifts, Cleans and Push Jerk. As fatigue set in, they slowed down, but form remained spot on.
All athletes pushed throughout the full 30 minutes. They were all satisfied that they had given it all they had. I really enjoyed the positive attitude, especially in light of how long and grueling todays’ WOD was.
My own performance at 12:00
Having witnessed this workout at 0830, I kind of knew what to expect. Though observing isn’t doing. Now it was my time to embrace the suck. And embrace it I did.
Over the course of this summer, I have learned to simply look at the “lift of the moment”. It doesn’t matter whether I am on Rep No. 1 or Rep No. 500, it is just one more rep, followed by one more rep. Rinse and Repeat.
This has made a world of difference when you know you have 30 minutes of work to do. I no longer look 30 minutes out. I am no longer looking to “get through” the workout. I now do the workout, in the Now. I mentioned this to a friend recently and she said, “You are being Mindful!” I suppose so.
Scaling – I didn’t scale the rep scheme. I took on the whole enchilada. I did scale pull-ups. In the past, I have done a lot of ring rows, today, I opted for jumping pull-ups. The programming I have experienced this summer has done a great deal to strengthen my shoulders. Though I could have scaled more and possibly have finished the entire rep scheme, I took the opportunity to make a bit more work for myself, making this WOD somewhat of a Skills Workout for the Pull-up portion.
I hit the 30 minute time cap a couple reps into the second round of Cindy, in the second to the last round: 473 reps. I was thrilled with my pace. I worked hard, very much aware of the volume of work, and the long time domain required for this workout. If I had to rate my output, I would guess about 85-90% for 30 minutes. Had I gone harder/faster I would have been gassed early and not have progressed as far into the rep volume. I am thrilled with today’s performance.
Friday, August 26, 2016
CrossFit One Nation Waltham
Shadow Coach Gregg Martino
Warm Up:
Dynamics & Running Prep
Skill:
Toes-to-bar
WOD:
Run 400 meters
40 AbMat Sit-ups
20 Burpees
Run 400 meters
40 Toes-to-bar
15 Burpees
Run 400 meters
40 GHD Sit-ups
10 Burpees
Observations
All Body Weight today. Nothing is complex.
Sit-up Variations – Gregg reviewed options for Sit-ups. GHD, Legs Straight, or Knees up, or Butterfly Knees. Athlete can pick his/her poison for sit-up choice.
Hang Variations – Rx is Toes-to-Bar. Began with hanging from bar, moving, shifting weight, twisting, etc. purpose is to simply loosen shoulders and back.
Tom demonstrated proper form for T2B with kipping motion, superman, hollow-rock, Control from shoulders. Push – Pull – Toe Kick
Burpee – simply get down on floor to chest, get up off floor and reach overhead. Fast or Slow, just keep doing it. Rinse & Reperat.
Follow-up stretch glutes, shoulders, etc.
Next week Coaches Gregg and Erika have mentioned ratcheting up the shadowing exercise to include me looking for specific cues they want me to be on the lookout for.
HAM Plan with Coaches
Did HAM Plan with Erika and Jill at 10:30. L1 was 12-9-6 Squat Clean and Chest to Bar Pull-ups. This old man scaled to 85# (i’m hurting from Heavy Cleans and Snatches from Reach Barbell Club last night). I started at 95#, after observing my lifts and my premature elbow bend, Erika suggested dropping to 85#. She was right.
For Pull-ups, I went Chin-over-Bar with band. I am continuing to gain strength in my shoulders and I am still targeting a strict unassisted pull-up by year end.
I’m typing this up at 1120, with 40 minutes until the 1200 WOD. At this time, I do not believe I will be sufficiently recovered to do the WOD. I may work offline with a few elements, such as sit-ups. But hanging off the bar is NOT an option. My elbows are throbbing from cleans and pull-ups.
Thursday, August 25, 2016
CrossFit Reach – Barbell Club
Coach Dan Dumont
A. 15 min to a heavy Power Snatch double – worked up to 95#. Failed at 100#.
B. 15 min to a heavy Power Clean double – worked up to 110#
C. Tall Jerk – 5×3 @ 40% of Max Jerk – worked up to 75#, then realized 40%, dropped to 65, which is closer to 50%.
Note: Never performed Tall Jerk drills before. They were great for developing fast footwork, and solid planting/stance in the split.
Wednesday, August 24, 2016
CrossFit One Nation Waltham
Shadow Coach Erika??
WOD: 5 sets of the complex:
- 2 Power Cleans
- 2 Lunges on the right leg
- 2 Lunges on the left leg
- 5 x (2 + 2 + 2)
After Bash is 100m Lunges
Observations:
The 0830 class consisted of four women who are all newbies, who have only been doing CrossFit for about two months. Since the class was small, and the level of proficiency was similar, Erika was afforded the flexibility to scale the workout accordingly.
Focus shifted from weight training to skill training as all athletes needed to gain confort with barbell movement. So rather than going heavier through a progression of 5 reps, Erika opted to go for lighter weights at 10 reps, to help train the ladies in the movements.
One athlete is severely limited in mobility and flexibility, with a strong fear of falling. So PVC or empty handed lunges were the order of the day.
I observed the two better athletes struggling to gain full hip extension on the clean, so Erika used a tactile cue, reaching her hand over the athlete’s head, and encouraging her to extend high enough so she’s hit Erika’s hand with the top of her head.
I also observed lunges that were not long enough to get front leg vertical, reducing the leverage to get back upright from the lunge position.
I also observed a narrow stance, which created an unstable platform.
Observations
Noon WOD – Coach Lachlan
1200 class consisted of 11 Athletes, or varied skill levels, seven women and four men. two more experienced females shared a barbell and progressed in weight very well. Cleans were very good, and most of the lunges were executed well, though they faded in quality as weight progressed and fatigue set in.
A couple female newbies struggled with the newness of the movements, but were able to maintain control, even in the lunges, with good steps, high elbows and chests.
Several other females were unable to perform lunges with anything but the lightest of weight. Simple a lack of experience and proficiency.
There were four men in the class, and all of them seemed inclined to go heavy. One in particular was clearly determined to lift heavier than he is capable of doing properly or safely.
Takeaway – just cuz you were capable of cleaning the barbell, doesn’t guarantee that your core strength and leg strength will support that same weight and volume in lunges.
HAM with 3 Coaches
I was invited to join several of the coaches doing The HAM Plan at 11:15. I opted to do this heavier workout instead of the daily WOD.
If there had ben sufficient time between workouts, I may have done the WOD too.
But finishing with only twenty minutes before the noon class would have kicked off, would have next me with no time to recover, before starting class WOD.
The WOD was:
- 50 Backsquats
- 40 Power Cleans
- 30 Front Squats
- 20 Power Snatches
- 10 Overhead Squats
I did backsquats unbroken. Cleans were 20+20. Front Squats were 3×10. Power Snatches were 4×5. OHS were 5×2. Coach Erika suggested prior to starting that we should target being done in 20 minutes.
I did the WOD in 19:32
Monday, August 22, 2016
CrossFit One Nation Waltham
Shadow Coach Gregg
WOD:
5 rounds for reps of:
1 minute of 75-lb. muscle snatches
1 minute of 75-lb. front squats
1 minute of burpees, jumping over the barbell
Rest 2 minutes
Post total reps completed to comments.
Coaching Observations:
Few, if any, should be doing Rx. Most will likely go with empty barbell.
Gregg’s warm-up (Coach’s Choice) was jogging, skipping, side shuffles, keroke shuffle, etc – purpose, just to warm-up and get heart rate up a little.
Skills: Snatch – breakdown the elements of the muscle snatch, shin to mid-thigh, thigh to overhead, etc. Focus on pull, elbows, turnover and push out.
Skills: Front Squat – proper front rack, elbows high, big chest, butt back, heels down, knees out, full depth below parallel.
Stimulus is to go fast and keep moving. If can’t go fast, go moderately fast, but keep moving.
0830 class had six people, five were newbies, one was Rx. Everyone suffered, but newbs lacked experience so form faltered creating leaks in efficiency. Some failed to breathe with movement, and found themselves gasping for air.
Novices failed to keep elbows high, so chest collapsed, creating forward momentum, and further breathing difficulty.
Other issues observed were tendency to round back as fatigue set in, and knees were collapsing in. I believe athlete’s speed should not outrun proficiency of form in movements, to prevent injury.
My WOD at noon: Coach Lachlan
warmed up with 500m Row, empty barbell good mornings, front squats, back squats, air squats and 250 Single Unders.
Lachlan’s warm-up (Coach’s Choice) was 4 rounds: 10 squats with extended bumper plate, 10 Good Mornings with 45# barbell, 1 full-length Bear Crawl.
The WOD was brutal, first two rounds were OK, then the wheels fell off for next three rounds. Clearly the Law of Diminishing Returns was in effect.
- Round 1: 45
- Round 2: 43
- Round 3: 36
- Round 4: 34
- Round 5: 36
- Total – 204 I was thrilled to break 200
Friday, August 19, 2016
CrossFit One Nation Waltham
Shadow Coach Gregg
WOD: For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Observations:
My Workout: Total time was 21:45 (I finished first four movements in 10:23, I figured Iwas rocking this WOD, then it took 11:22 to do 70 burpees).
Thursday, August 18, 2016
CrossFit Reach Barbell Club
Coach Dan Dumont
Power Snatch 5×3 @85#
Power Cleans 5×3 @95#
Jerk Footwork Drill from rack @65#
Wednesday, August 17, 2016
CrossFit One Nation Waltham
Shadowed Erika at 0830
WOD:
Push Press
6-6-6-6-6
Post WOD was HSPU
Observations:
insert notes
Worked on Goats @1030: Rope Climb – was able to do first Rope climb, then four more. PR!
WOD at 1200
I was able to do 5 sets of six Push Presses at 65#
For HSPU, I did EMOM 10 for Wall Walks, holding for 20 seconds
Noticing gaining upper body strength I’ve never had, with so much emphasis on shoulder work in August
Monday, August 15, 2016
CrossFit Reach Barbell Club Acton
Coach Dan Dumont
Tonight’s programming – 6 Rounds, increasing weight:
Snatch 45 / 65 / 75 / 85 failed / 85 failed / 85
C&J 65 / 75 / 85 / 95 / 105 / 115
Note: third workout of the day, probably not the smartest thing I’ve ever done.
Monday, August 15, 2016
CrossFit One Nation Waltham
Shadowed Gregg at 0830
I met briefly with Gregg a half hour before class to discuss how he wanted me shadow. I didn’t know if he wanted me on the floor, near him, among the athletes, or off on the side, simply observing from afar.
Gregg wanted me in the middle of everything. Move around, observe, take notes on what I observe, or of any things I have questions about. Only stipulation is that I do no coaching. Then we would take a few minutes to debrief after the workout. I’ll share my observations and key takeaways, and ask any questions.
WOD:
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 Push-ups
Observations:
Five members attended class. Gregg led with introductions, including me as shadow.
Skills work on Deadlift. Began with class poking Quads and Hamstrings to learn to know when Hammies are loaded properly for DLs.
Then:
- Knees Vertical
- Hips Up
- Chest Up
- Butt Back
- Back Straight
My questions included, “How does a coach properly set the pace of the class, considering warm-up, skills, WOD, cool-down, etc?” Answer: Work backwards. You know an estimated time for WOD, you know Intro will take a few minutes, you know cool-down may be optional for some, that leaves you with x minutes for Skills training.
Question: “Why did you have Athlete A change her barbell mid-WOD?” Answer: She was fatigued and not standing to full hip extension. So I forced her to take a lighter barbell, to ensure she got proper form and Range of Motion. Coach must know and observe when to cap the weights for athletes.
Question: “How do you determine an athlete’s working weight for a WOD?” Answer: That is one reason we do Skills Work. One is to demonstrate proper form, the other is to determine an athlete’s limitations, in regards to form, strength, range of motion, etc.
Question: “Athlete B was scaling doing Dumbbell Push Presses with 25#. You stopped her and had her do Strict Press with 20#. From a strength perspective, is there any advantage of a lighter weight Strict Press, over a heavier weight Push Press?” Answer: Since the scaling was to determine a substitute for Push-Ups when the athlete had an injured right shoulder, how much hip activation is required for a Push-up? None. Therefore, a Push Press does not afford the same intended stimulus that a Strict Press does. In fact, a better substitution would have been a Dumbell Push Press, to mimic the forward force, rather than upward force.
Class wrapped up with Kudos, times on the board and clean-up.
HAM Plan WOD with Coaches Erika, Lachlan, Sam & JC
AMRAP 20 minutes
- 12 Pull-ups
- 12 Box Jumps
- 12 KBS
Results: Of course I scaled Ring Rows, 20 inch box jumps, 35# KB. I completed 6 Rounds +19 Reps. I had 75 minutes to recover before I did the noontime WOD with the class.
Noontime WOD
Friday, August 12, 2016
CrossFit One Nation Waltham
Coach Erika
WOD: “The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
My Results/Observations:
Scaled Push-ups on 6 inch Box to 5 Reps
65 # Thrusters
Knees to Elbows were Knees-up, KipBack – strung all 7
Deadlifts were only 65 or 75
35# KBS
Pull-ups were strict Rings Rows
Finished at 36:17 and I am toast. I wanted to quit after four rounds, when I thought I had done five.
Wednesday, August 10, 2016
CrossFit One Nation
Coach Lochlan
Rowed 2Km – slow pace for warm-up – 8:49 2:12.2 average 500m Split
kept strokes about 20 per minute
Target by Year-end Sub 8:00
WOD: Fast & Heavy (for time)
Dumbell “Thruster” 21 reps
Run 1/4 mile (400m)
Dumbell “Thruster” 18 reps
Run 1/4 mile (400 m)
Dumbell “Thruster” 15 reps
Run 1/4 mile (400 m)
Results/Observations:
Used 26 pound kettlebells, ran 200m
First 21 thrusters went unbroken
Second set was 10/8
Third set was 8/5/2
I came in from my last run at 9:59.
Then after a brief rest, did 400m farmer carry with same weight. My arms were on fire when I was done. Follow-up up with after bash of 10 PVC pass throughs, lying facedown, and then pronated wrists. did it three times.
I feel fine now that the forearms are done throbbing. Running still leaves me trashed, will require a purposeful approach to overcoming.
Coffee Tour du Jour 