The box was closed Easter Sunday. Jeff & I worked on skills, and a good time was had by all.
I practiced handstand walking progressions, beginning with hip taps and then kick offs. I have until the middle of next month to learn how to walk on my hands. Dammit.
I also practiced strict, weighted muscle ups and worked up to 20#.
And then I got out my new HumanX jump rope.
SUN MARCH 27, 2016 | DOUBLE UNDER LADDER
This is based on “Flight Simulator.”
Unbroken Double Users
Must be sets of unbroken reps. You must rest between sets. You may not complete single unders between sets. If you miss a rep during any set you must begin again.
I successfully completed once — but forgot to start clock! I completed again in a time of 5:13. I did indeed rest between sets, ensuring that I had caught my breath. What a mind f@ck this workout is, as it’s hard to not think about not missing a rep.
MON MARCH 28, 2016 | WE NOW RETURN TO OUR ORIGINALLY SCHEDULED PROGRAM
9 Deadlifts, 275#
6 Burpee Bar Muscle-ups
To learn more about Barraza click here
I attended the 6 am session led by Coach Nick. He began with a very good review of bar muscle ups. I’m pleased to say that bar muscle ups are beginning to become as easy for me to complete as ring muscle ups. Yay!
My one and only goal was to successfully complete each and every burpee bar muscle up. As I’m trying to stay focused and positive I didn’t say “My goal was to not fail any rep.” I knew that I’d have to pace myself if I were to achieve this goal. And that’s what I did.
Running is both easy and fun.
Doza and Darron had claimed both of the Olympic bars. Dammit. I used a conventional barbell for deadlifts and I could tell a dramatic difference in that my hands hurt whilst completing deadlifts. I wore my weightlifting belt for all rounds except the very last single. Time spent putting on the belt was, well, time well spent. Deadlifts and 275# are heavy. I dropped each rep from the top but didn’t pause between reps for any length of time during any of the rounds.
The first round of burpee bar muscle ups was the most difficult, probably because I wasn’t yet warmed up enough. My routine was to chalk hands, complete burpee, stand up and look at bar to ensure that I placed hands the proper width apart, complete back extension, hollow body, pop my hips, and get over the bar. It worked! It was during the second round that Coach Nick reminded to keep my body tight. It appears that I was going all Catholic School, i.e., legs widely spread.
Whilst the burpee muscle ups and heavy deadlifts were challenging, this certainly wasn’t the most difficult hero WOD that I’ve completed.
I had completed four rounds and run 200m when I entered the box to hear Coach Nick yell, “Seven seconds remaining!” Without putting on my weightlifting belt I completed one final rep.
Score = 4 rounds + 2 reps
25 burpee bar muscle ups
TUE MARCH 29, 2016 | ONE HUNDRED EIGHTY
Work 3:00; rest 1:30
A. Row for calories
B. Deadlifts @ 55% of 1RM (220#)
C. Cleans @ 55% of 1RM (100#)
D. Press @ 55% of 1RM (80#)
E. Strict pull-ups
F. Strict toes to bar
Enter calories for reps.
There are many members who are on vacation this week. As only Kelli attended the 7 am session, I joined her for the workout. And it was good.
I always enjoy working out with Kelli, as she is a fierce competitor and pushes me to work harder than I might normally do.
This was indeed an overall body workout — just as I intended!
I rowed 50 calories and completed 43 deadlifts, 23 cleans, 38 presses, 24 strict pull-ups, and 31 strict toes to bar for a total of 209 reps. Toes to bar at the end of the workout was somewhat torturous.
I completed quite a few rounds of deadlifts in unbroken reps of 5 for no other reason than to practice doing so. I did complete the last few reps as singles. While not a high volume of deadlifts, reps felt good.
I’m not a fan of cleans. I had completed 13 by the halfway mark but certainly didn’t complete the same number of reps the next 1:30.
I began by completing 10 unbroken press. By the time the 3-minute round was complete I was only completing 3 at a time.
I began by completing about 6 or 7 unbroken pull-ups but once again was only completing 1 rep at a time.
I began with 10 strict toes to bar and I completed no fewer than 2 reps at a time.
CrossFit Games Open Update
I was disappointed with my performance in all but the last workout of the open. I know that I could’ve done better. I also know that it’s stupid to do any workout more than once during the competition.
My goal was to finish in the top 10% of my age group.
I rank 233 of 5,300 male masters 50-54 worldwide and 23 of 493 in the Mid Atlantic region,placing me in the top 3%.
I currently rank 1804 of about 27,000, placing me in the top 7% of all male athletes.
Uhm, I’m somewhat pleased with my performance.