Fight Gone Bad ish

Workout:
EMOM for 17 minutes: 3 rounds
1 Minute Front Squats (55 lbs)
1 Minute Sumo Deadlift High Pulls (55 lbs)
1 Minute Ring rows
1 Minute Push Press (55 lbs)
1 Minute Burpees
1 Minute Rest

Score: 350 Reps

This style of workout is the most painful for me. It’s all lightweight so everything is unbroken (besides the ring rows) and its a total cardo blast which I secretly love but I hit redline every time, which is what this workout is intended to do.

My strategy was to work for 45 seconds and give myself 15 seconds rest/transitions on each movement besides the burpees.

Here’s the breakdown: Front squats, no problem keep them slow and steady. Same with SDLHP’s it’s a lot of hinging but I know I can push through. Minute 3 is what killed me every round, ring row I ended up breaking each round in sets of 5’s 4’s and 3’s it wasn’t pretty.

I was able to gain some ground on the Push-presses. This is a much easier movement and a lower range of motion which I tried to use as my advantage. Last but not least burpees. The name of the game just kept moving. I know after this movement I would have a minute rest so I could push through.

This style workout as me on my back every time, which is the intent. Tomorrow REST DAY!

Upper and Lower Body

For Time:

A) 200 Meter Run, 2 Front Squats (115 lbs)
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squat

Rest 3 minutes then………

B) 200 Meter Run, 10 Front Squats (95 lbs)
200 Meter Run, 8 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 2 Front Squats

C) 10 minutes of Handstand walking practice

Score: Part A) 7:38, Part B) 6:40 C) 15 foot walk

This workout was all legs and lungs. The barbell reps were low (30 per round) and I was able to go unbroken all the way through. I will say my transitions onto the barbell was not fast especially on the bigger sets of 8’s and 10’s. The squats were not heavy at first but with the combination of running up Hill and squatting with load, my legs definitely felt like jelly when I was done.  

This is a fast sprint so every second count on this workout. Its been a while since I have done a sprit like this and it felt good to get a quick hard workout in this morning.

During my cool down I had an extra 10 minutes so I decided to work a different muscle group by doing Handstand walking. I Felt a little off today but its great to be inverted and keep practicing this skill.

Much Needed Time Off

After my slight case of rabo, I decided to take it easy and rest my body for a little over a week. Besides walking and a little core work I let my body recover until now.

For my first workout back felt slow and long, and it was. All three movements are low skill and intend to get my body moving.

4 Rounds for time:
12 Box jumps (24/20 in)
21 Front squats (125/85 lbs)
500 meter run

Time: 16:30

The most humbling part about this workout was how weak and slow my body still felt. I was no longer sore and my body felt rested, however, I didn’t have the ability to push or pick up the pace like I would normally have tried to do. This was eye opening and also means I might need to give myself a little more time to recover.

2019 Open Prep

The CrossFit Open begins this week. I was on the fence about whether I wanted to participate in the Open this year, for many reason. Time, commitment, and the main reason: fear of failure. In past years I had trained 90% at the gym and 10% at home. Now with 3 kids its the opposite: 90% at home and 10% (if I’m being generous) at the gym.

I decided to do the Open for the very reason I’ve done it every other year: to test my fitness against hundreds of thousands of others, and to see how my first year of at home training and programming has worked.

Time for one of my last home workouts before the first workout of the Open:

For Time:
75 Wall Balls (15 lb ball, 9 ft target)
35 Burpees

Then, 6-9-12-15
Chest to rings Pull-ups
Handstand Push-up
Kettlebell Front Squats (1 pood)

Score: 17:44

Sprint to the Finish

This mornings workout was a fun one. Three quick sprints with descending reps and weighs. I suggest doing a round of 6 reps of each movement before jumping into the workout so it’s not a total shock to the body.

Lungs and lower body caught up with me. Squatting every other movement hurt, with a combination of the body weight movement made this workout intense, quickly. Definitely a workout I would like to retest in the evening instead of 6am. Overall glad I was able to get the workout in before the family woke up.

For time: 
12-9-6
Double-Unders (90-60-30)
Front Squats (95lbs)
12-9-6
Toes-to-rings
Hang Squat cleans (85lbs)
12-9-6
Bar facing burpees
Thrusters (65lbs)

Score 15:01