Sectionals WOD #2

Warmup:
500m row
Active stretching

(note: I didn't warm up well enough)

Workout:
CrossFit Sectionals Week 2:
AMRAP in 15 minutes of:
9 deadlifts @ 100 lbs
12 pushups w/ hand lift at bottom
15 box jumps, 20"

I got 8 rounds +0 reps. Almost puked at the end. Puke factor kept me from extra reps, lame.

Warmup:
500m row
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 pushups

Workout:
I really can't remember all of this one anymore, I'm posting this a week late. Whoops.
Backpedal uphill varying from 5mph - 8mph (I think)
Some unstable planks w/ knee-to-elbow

I can't remember what else. Backpedaling uphill is kind of the worst.

Warmup:
500m row

2 rounds of:
3 dead hang pullups
5 kipping pullups
7 floor press @ 35-55 lbs


Workout:
5 rounds of:
Floor press 11X1 x 7 @ 55-85-95-100-95
rest 20 seconds
20 unbroken pullups (I'd get like 7 unbroken, and only finished off the rest of the 20 in the first 3 sets to save myself for the sectionals workout tomorrow in case it has pullups)
rest 3 minutes

Then:
3 rounds, max reps of:
30 seconds situps
10 seconds rest

I got 20-21-20

Warmup:
500m row
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 pushups

Workout:
2x6 leg press jumps
3x1 short - medium - high (from seated) box jump sequence
2x4 single leg leg press jumps per leg
6x1 1-leg short - 2-leg medium - high - super high (from seated) box jump sequence
6 diagonal med ball throws from lunge per leg
w/ 3 lb weights in each hand, 6x1 1-leg short - 2-leg high - medium - super high (from seated) box jump sequence
6 diagonal med ball throws from lunge per leg
4 single leg box jumps per leg (failed at 18" on right leg, lame)

Four Corners pointing drill (kinda like tennis ball drill)
6 per side, legs up seated med ball twist-twist-throw
Rotation strength, 10 per side
Four Corners pointing drill (kinda like tennis ball drill)
6 per side, legs up seated med ball twist-twist-throw
Rotation strength, 10 per side

2 per side, sprint shuttle cutting drill
8 per side, with rope weight handles, squat and explode up to the side
2 per side, sprint shuttle cutting drill
8 per side, with rope weight handles, squat and explode up to the side

Rotational lateral med ball throws against outside wall

Warmup:
500m row

2 rounds of:
10 squats
10 pullups
10 back extensions
10 pushups
10 situps


Workout:
For max reps:
Rounds of :60 / :50 / :40 / :30 / :20 / :10, no rest, of:
kb snatch 12kg (alternating hands, Rx was 16kg but I suck at this motion)
squats
handstand pushups (I went to 1 abmat)

218 total reps

Sectionals WOD #1 - Take 2

10 minutes AMRAP:
30 double unders
15 ground-to-overhead @ 55 lbs <- I did clean and jerk, my feet got REALLY tired from all the jumping.

5 rounds +30 double unders = 255. No pukey. Hooray!

Sprint training. Plus planks. But mostly sprinting.

Warmup:
500m row
Active stretch

3 rounds of:
5 front squat @ 35-85-85
7 dive bomber pushups
9 false grip ring rows


Workout:
3 rounds of:
3 front squat @ 115-135-145
30 seconds row sprint
rest 5 minutes

Then strict chin up - strict ring dip ascending ladder (1-3) x 5; rest 1 minute -- I only did 2 rounds of this, my tricep wasn't feeling it. Especially in the morning, I don't really want to push myself through certain types of pain. It's part of my No More Injuries plan.

CrossFit Games Sectionals WOD #1

CrossFit Games Sectionals WOD #1:

10 minutes, AMRAP:
30 double unders
15 ground-to-overhead any way (I mostly did clean & jerk) @ 55 lbs

5 rounds + 0 reps. Could have done more double unders in the last 13 seconds, but I had to puke. Dumb.

Warmup:
700m row
agility ladder
10 squats
10 split squats each leg
10 good mornings
10 pushups

Workout:
w/ smallest elastic band hooked at back:
10 second intervals of:
12
123
1234
13
4321
24

unhooked, 1-legged, 10 seconds each leg:
12
14
1234

hooked into back:
scissor series red (15 sec)
scissor series blue (15 sec)
scissor series green (10 sec)
V series red (15 sec)
V series blue (15 sec)
V series green (10 sec)

hooked into diagonals:
10 single straight-up jumps
10 step into double straight-up jumps

unhooked:
10 step into double straight-up jumps

hooked into front:
10 second intervals of:
12
123
1234
13
4321
24
scissor series red (15 sec)
scissor series blue (15 sec)
scissor series green (10 sec)
V series red (15 sec)
V series blue (15 sec)
V series green (10 sec)

unhooked:
scissor series red (15 sec)
scissor series blue (15 sec)
scissor series green (10 sec)
V series red (15 sec)
V series blue (15 sec)
V series green (10 sec)
split series (10 sec)

1-legged, 15 seconds per leg
12
123
1234
4321

24 12-inch sprint strides per leg
10 18-inch box jumps from seated position
2x 10 single leg 6-inch jumps per leg
10 24-inch box jumps from seated position
24 18-inch sprint strides per leg
24 24-inch sprint strides per leg

2x 20 med ball throw situps to Dube

Skillz work:
300 double unders:
30-30-40-40-40-40-40-40

Want to make 30 seem easy for the sectionals WOD.

Warmup included straight leg deadlifts w/kb, and I chose too heavy and my hamstrings sort of went apeshit on me. Crap.

Snatch: 12 minutes - build to a heavy single - 55-85

Then 4 rounds of:
Deadlift 3-3-3-3 @ 11X1 tempo @ 85-115-115-115, rest 30 seconds (focus on speed up)
Max double unders in 30 seconds, rest 90 seconds

Sprints today were mostly 8 seconds. Got up to 14.5 mph, which still isn't fast enough for me to feel like I'm really opening it up. I might actually ask the trainer to make it harder....I might also regret that.

Warmup:
Some jumprope, then 2 rounds of:
60 second plank
3 dips (I did negatives, early morning dips seemed silly as a warmup)
6 jumping lunges
9 ring rows

Workout:
4 rounds of:
200m row
15 pullups
10 burpees
rest/walk 5 minutes

2:22
3:00
2:55
2:34

Figured out how to get my pullups more efficient in the last round. Pullups were DEFINITELY the limiting factor here.

~200m row, then decided I needed another day recovery.

1st round of CrossFit Games Sectionals is this week! Get. Excited.

SEAL FIT

Good god.

3 hours of constant work. Bootcamp.

Including, but not limited to:
Something like 300-400 pushups
1 mile run for time (+Pukey!)
Team shuttle runs while carrying a tree trunk
Team shuttle runs while rolling a really heavy tire
~200m run carrying a 20lb med ball
3x400m team run while carrying a tree trunk
Mountain climbers, burpees, 8-count burpees, situps, planks, flutterkicks, leg raises
Flipping over the really heavy tire w/ a partner
7 rounds of Cindy

My shoulders are bruised. Also, I apparently have muscles on my ribs, because those hurt too.

Workout:
4 rounds of:
2 minute row @ 90% effort; rest 6 minutes
33-31-31-32 calories

Warmup:
1/2 mile run
Agility ladder
10 squats
10 split squats per leg
10 good mornings
10 knees pushups (triceps still dead from Monday, yikes)

Workout:
Green elastic band, attached behind:

10 second intervals:
12
123
1234
13
4321
24

15 second intervals -- Scissor series: Red, Blue
10 seconds -- Scissor series green

15 second intervals -- V series: Red, Blue
10 seconds -- V series green


Green elastic band, attached in front:

10 second intervals:
12
123
1234
13
4321
24

15 second intervals -- Scissor series: Red, Blue
10 seconds -- Scissor series green

15 second intervals -- V series: Red, Blue
10 seconds -- V series green


No band:
1 foot, 10 seconds per leg:
12
123
1234
13
4321
24

15 second intervals -- Scissor series: Red, Blue
10 seconds -- Scissor series green

15 second intervals -- V series: Red, Blue
10 seconds -- V series green


High, Med, Low, Super Low, Stair step heights of 14 sprint strides per leg
Low, Med heights of 10 box jumps each
20 leg press on machine
Med, Low step height, 12 sprint strides per leg
40 med ball taps, feet off floor
2 sets of 10 calf raises per leg, weighted, on machine
40 situps
40 med ball taps, feet off floor

Doubled up today w/ an Acceleration Sprint workout. Hard.

Warmup:
800m row
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 pushups

Workout:
1 min. run, slowish, flattish
a bunch of 12 seconds sprint, 8 seconds hold onto the bar, steep and 9mph-ish, jumping leg press machine in between
a bunch of 8 seconds sprint, 12 seconds hold, steep and faster, planks in between
a bunch of more sprinting. 8 seconds?
a bunch of more sprinting, 4 seconds
last sprint was I think 8 seconds, 13mph, flattish
then more planky things

Hard.

For total reps:
4 rounds of:
1 min. double unders
1 min. wall balls (14lb)
1 minute walking lunges
3 min. rest

90/11/43 in the first round, that's the only one I remember

144-135-130-123 = 532 reps

for time:
800m row
50 push press @85lb
50 kb swings (16kg)
50 box jumps (24")

I got through the 27th kb swing and strained my left forearm as I was setting the kb down to rest. Stopped there. Boo.

I averaged around 2:05 on the row though, that wasn't bad. I was probably on pace for finishing in 15:00-ish.