So today was a long day. It started with teaching 6am class then 9 & 11:30 before heading to school and battling to write something. Sleep deprived and ornery I mentored coaches during the evening classes. It was a makeup day an a good opportunity for people to coach a class they had been a part of or been am assistant coach of. Then I knew I had to workout. So I picked a CrossFit workout called Jonesworthy! 80 squats, 40 kettlebell swings with 1.5 pood, 20 pullups, 64 squats, 32 kb swings, 16 pullups, 50 squats, 25 kb swings, 12 pullups, 32 squats, 16 kb swings, 8 pullups, 16 squats, 8 kb swings, 4 pullups, 8 squats, 4 kb swings, 2 pullups. My time was 20:25. I was happy to get through it especially for my sleep deprived state. I’m having a struggle pushing through the pain at the moment, but I kept going tonight. Happy to be on the path back. The hardest part was that t came after all the muscleups from the hero workout called Ryan.
Getting ready to do POP HIIT 8: I knew you were trouble. We’re doing a pyramid. Grab a dumbbell or a kettle bell. Do 1 KB swing followed by 1 burpee, then 2 KB swings followed by 2 burpees…all the way until you reach 15-15! Great! Now go back down the pyramid 14-14…13-13…all the way until you get back to 1-1. This is a fat burning INFERNO!!!! Let me know in the comments how long it takes you to complete the workout. Most people take around 40 minutes. It’s a complete total body shocker. #newbodymakeover
Worked on form for this WOD. Got all the muscle ups and found that the wooden thin rings are my BFFs. Also need to start practicing hspu without 1 ab mat under my head and with the kb swings I just went chest high vs above head with the 24kg bell.
I’m not sure what size kettlebells you have at the stadium, but standard weight for men is 53lbs. I’m guessing you have one close to that. If it is lighter, that is fine especially since you haven’t been doing them much. We do our dips on rings, but i’’m guessing you have a dip station of some sort. Just let me know what you have, and if you have any questions. Keep this workout fast and intense. Time should be somewhere around 5 minutes. Post your time and questions.
18:35 ½ Rx, I got all but the 21’s Unbroken on DUs. Used the 2 Pood KB for the swings. Seriously that fucker is huge… but not terrible. A while ago I started treating KB swings the same way as Cleans, a whole lot of hip, and a vertical(ish) pull. Seems to make a difference when you’re swinging almost ½ your bodyweight around! It also seems to be pretty efficient rather than swinging the KB in this huge arc out in front of me. Not sure if it’s the way they’re intended to be done, but the coach says they look good.
Now it’s time to make more sweet potato hash.
Sausage is just like bacon on the paleo diet right?
My body feels pretty beat up right now. Done a lot of cleans, thrusters, and jerks lately, and so my shins are kind of scraped up and my collarbone is a little bit swollen and I’m just all sorts of sore and thrashed.
A: Warm up, 10 minutes rowing
30 seconds on
30 seconds off
Probably went a little harder than I should have, considering the following metcon. I think I averaged under 1:42/500m for the entire 10 minutes.
B: Modified OPT tester: 3 rounds of
25 KB swings (70#)
4 minutes rest
Goal is sub-3:00 per round
2:27 / 3:00 / 3:21 Rx – Well that was not so fun. I think the goal for the actual OPT tester (which does not have those nice 4 minutes breaks in between rounds) is to do all three rounds in under 10 minutes. Which is plainly not possible for me, right now. The KBs are heavy, though I think I need to allow the KB to swing back between my legs a little further and get some more hip drive. I think for the majority of this workout, I was just slowing it down with my arms and trying to cycle into the next swing as soon as possible. Certainly didn’t do my shoulders any favors by doing that. The burpees sucked, of course, but when don’t they? At the end of it all, I averaged just under 3:00 per round, which was good, I guess. Definitely fried my shoulders.
C: Close grip bench press
3x5 // 145# – Still on this bench press cycle. It’s getting hard, especially with a close grip. We’ll see how this continues.
D: DB bench press
4x12 // 45# – Surprised myself by actually doing all these reps. Didn’t think that was going to happen. The last 2-3 reps of each set were definitely grinds, of course, but I anticipated only doing 4x8.
E: 50 Abmat situps
A: Thruster, heavy 5RM
155# – Capped it there. Didn’t want to really go that much heavier, because…
B: 20 minutes, EMOM
3 power cleans
3 front squats
3 push jerks
135# – Instead of 180 total reps (9 per minute), I was aiming for 7 reps per minute: 2 power cleans, 1 squat clean (counting as a combo clean+front squat), 1 front squat, 1 thruster (counting as a combo front squat+push jerk), 2 push jerks. Still, I ended up only hitting 134 reps out of a possible total of 140. There were three rounds where I did a thruster and then bailed on the bar instead of receiving it and setting up for a couple more jerks. It was pretty awful, and now my right collarbone is super angry.
C: 35 Abmat situps
My back did some weird things, especially on some of the later jerks, and it started stiffening up on my while I was recovering. Decided to hit some more situps to help work that out. Maybe.