I had to do banded pull-ups because my shoulder could not take real ones. I finished in 10:10. This was only 15 seconds slower than the last time I did it Rx (before shoulder injury). I am still happy with the work I put in. Getting stringer every week.
We finished 1 round plus 30 more C&J and 75 more wall balls. Wall balls were the time suck here. Probably should have done sets of 5 the first round rather than sets of 10. We did not have much left in the tank for round 2.
Run 10m x (minutes) Run 10m the 1st minute (and do some stretching/mobility for the rest of the minute) Run 10m twice the 2nd minute Run 10m three times the 3rd minute Continue this pattern up to the 10th minute
Worked up to 295#. Need to focus on keeping my back flat as the weight gets heavy.
Bergeron Beep Test EMOTM
7 thrusters 7 pull-ups 7 burpees
When you can't complete a round, you're done. I did 65# thrusters, ring-rows, and burpees and still could only finish 2+ rounds.
Partner Bergeron Beep Test Same as above, but alternate minutes with a partner (rest) and do 7 rounds no matter what happens. I did way better with the rest built in.
Plank hold practice Held for 1:16. Need to work that number up over the next 3 weeks to be prepared for competition on the 31st.
We did an interesting 5 minute warmup with an eye toward improving double unders. 1 minute of singles, 1 minute of singles with varying single leg techniques (left/right, high knees, running, etc), 1 minute switching up 2-foot positions (side to side, back and forth), then 2 minutes of double under work.
Today's workouts at CrossFit Boston hit all my weaknesses. We were supposed to hit muscle ups, bar muscle ups, and pistols. My shoulder is not ready for either kind of MU, and my knees can't tolerate pistols. I subbed a lot.
Ring rows, push-ups, transition practice
Worked up to 205#.
Clean pull using the weight above (205#)
5 second descent for each rep (like a slow reverse deadlift)
10 Ring rows 10 Dips 5 back leg raised single leg lunges (+30#) 15 KBS (34#)
I finished 2 full rounds plus 10 more ring rows.
I did practice a little bit of kipping practice just to see how my shoulder would like it. Not terrible, but not strong, either.
We had a drop in, too. This is April and she was amazing!
The warm-up at CrossFit Boston was fun and different today. The call it "rowling." On a rower, pull for 100m, but the trick is to get the rower to be dead stopped at 100m - no extra spinout after that. Depending on your pace, you may need to stop pulling at 78m, or 85m, etc. The number of meters above or below 100 becomes your score.
We "rowled" several frames and each frame's score was translated into a number of reps of another movement. So first frame, I rowled a 2 so I have to do 2 toes-to-bar. Later I rowled a 5 for the round of cleans and pull-ups. I got to "strikes" - rowling exactly 100m.
Worked up to 145# today. I jumped to 170# after that because we were running out of time. Missed that lift. Another day.
60 cal row 50 toes-to-bar 40 wall balls 30 cleans 20 MU
I got to the cleans and finished 13 of them before time ran out (14:00)
I went over to CrossFit Boston today for an assessment appointment. Their on-ramp procedure start with a 1-on-1 meeting with a coach to gauge your fitness, mobility, strength and general preparedness for joining regular classes. This included things like a 500m row, OH squats, reviewing Oly lifts, pull-ups, push-ups, sit-ups, and an air squat tabata.
I felt like I did relatively well. I got the go ahead to start regular classes immediately. I am looking forward to this new chapter starting at noon tomorrow.
Dropped in at CrossFit Kendall Square. This box is inside the Cambridge Athletic Club and is a reclaimed racquetball court. The current class maximum is 7 athletes. They are adding some space very soon which will allow up to 12 athletes per class.
odd: 1 clean pull + 1 power clean + 1 hang clean even: 10 burpees
Burpees suck. Did you know that?
5 DB squat cleans 7 box jumps 10 alternating DB snatches 11 AbMat situps
I finished 3 rounds and got to the situps in the 4th round.
On the walk back to the office, I stopped in to see what food options were available at the Galleria Mall. Deep Joy!
Spent Saturday and Sunday morning teaching Foundations at CrossFit 2A. The more I do it, the more I really hope to spend more time on it. I am also thinking about which certification(s) I should pursue next. Mobility, Gymnastics, and Kids are good candidates right now.
I contacted CrossFit Boston a while ago. They are in the process of moving, and I think that has impacted their responsiveness. I got an email from the owner saying, "send me your number and we'll schedule an assessment." I did, but it has been many days with no response. I sent another email and sent their own "contact us" form.
I am stressing about this because, starting tomorrow, I officially have no box to WOD at lunchtime. I may try to drop in, tomorrow, but I really want to get things started the right way and get going.
The whole family went to NJ for the holidays. Between Anniversary (22nd), trip to NYC (23rd), and Christmas Eve church and party (24th), Katie and I managed to get over to CrossFit Mount Laurel a couple times. Turns out it was a good week to go. To end the year, they were focusing on 1RM lifts and moderate metcons.
The 22nd was 1RM clean & jerks. My old mark was 195#. Working with a partner, I got up to 200# and missed the jerk on 205# twice.
The 23rd was snatches. I hit 155# without a problem, but I couldn't get under anything heavier. I think this is mostly mental and a result of worrying about my weak left shoulder.
It was great to get back to Mount Laurel and visit with coach Lauren (and coach Tommy for a bit). I last saw Lauren at my CrossFit Weightlifting certification. We stayed in touch so that we could coordinate schedules and get a workout in together.
Today was the end of this phase of my evolution. I am going on vacation for the rest of the year (and dropping in on boxes all over creation), then I start working in Cambridge on January 5.
Many people have offered the opinion that change is good. I am apprehensive, but trying to look at the coming months as a chance to change things up, get out of my comfort zone, and still work toward my long term goals.
I was hoping to get a good crowd to do today's WOD with, but it turned out to be me and Ashley and Kim - all from Kayak. My thoughts went back to the first days at 2A when it would be me and Nicole and anywhere from 0 to 3 other people. This time, I was was pleasantly surprised when some members stopped in to say hello and goodbye. thanks Bob, Tia, Jake and Chuck - it meant a lot. Thanks also to the several people who were at the 9:30am class and left messages for me with Nicole.
The last workout was:
5, 5, 3, 3, 1
Hang Squat Snatch
My sequence was 75#, 95#, 105#, 115#, 125#.
Max bench press Max Pull-ups
I babied my shoulder by trying to start at 95#. I got 30 reps at that weight - had to go up. Went to 115# and got 18, 15, 12, 12 reps for the rest of the workout.
Thanks for everything Nicole, it has been a great 2.5 years. Now on to the next evolution.