Tag Archives: crossfit

11012019 – CrossFit

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This is the 4th week of the CrossFit Open so 20.4 was on tap today. Simply put, this workout was box jumps/stepups and clean and jerks. Within a 20 minute time cap. I went for the CrossFit scaled version of the workout which is:

For time:
30 box jumps, 24 in.
15 clean and jerks, 65 lb.
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
10 clean and jerks, 115 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 155 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 185 lb.

For some reason CrossFit gave everyone the option of either doing box jumps or step ups. Obviously, box jumps are faster but more exhausting. I knew I could clean and jerk 95lbs, but wasn’t sure much after that.

I finished the first round in just over 3 minutes which was a good pace. The 30 step ups felt annoying – it felt like a lot of time on the box. The 95lb C&J weren’t too bad either I think I finished that round in about 6 minutes. The 115 were starting to feel heavy and I was making sure to split jerk each one. I split up the reps more and was definitely dropping the bar with each rep. I couldn’t believe when we were putting the 45lb plates on for 135lb clean and jerks. I had about 2:30 left on the clock and definitely did one rep at a time. Nate was encouraging me to keep moving while the clock was winding down. I managed to get 5 reps in at that weight. I ended up with 165 reps and blew through my clean and jerk 1RM!! So that was pretty awesome. Nate said I was still making 135 look easy so there is more out there!

Part of me is tempted to retest this, but I probably won’t.

10252019 – CrossFit

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Today was the third workout in the CrossFit Open 20.3. This is actually a repeat of 18.4, repeats happen every year, but this is the first time I’ve actually repeated a workout that I had done in a previous Open. Here is what happened last time. I have a higher 1 rep max but actually did 2 reps less this time around. Friday Night Lights is a powerful motivator. I might have been able to move a little bit faster, but can’t imagine getting 2 more reps.

I finished in our gym’s modified scaled division again. Same exact weight scheme and everything. All in a 9 minute time cap. I finished 92 reps – 185lbs for the first sets 21-15-9 (deadlift and hand release pushups). Which was 2 reps at 255lbs Deadlift. No need to worry about the shoulder taps or anything else!

10232016 – CrossFit

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The lifting was you go, I go 1 rep power cleans to a heavy single in a 10 minute time box. Dan and I started at 45 and worked up to 135. I could maybe have gone a few more pounds with more time. We started with 5 lb jumps, then 2.5 as we got higher up in weight.

The MetCon was 9-11-13-15 burbees and dumbbell snatches with 35# snatches. I finished in 7:16. It was tough to ascend. The burbees were rough!

10182019 – CrossFit

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Today was 20.2… a slow long grinder. 20 minutes with three movements – 4 dumbbell thrusters, 6 toes to bars, and 24 double unders. The score sheet thought 30 rounds was do-able. Solcana’s scaled version was a little heavier than the official so I ended up using 25# dumbbells, did hanging knee raises, and single unders. I appreciated that there wasn’t a penalty for single unders (usually the number gets doubled).

I ended up with 24 total rounds of this work in 20 minutes. I went out a little fast, but settled into a pace, the work felt quite repetitive but it was nice that everything was so short so you weren’t really getting bogged down finishing any one movement. The key in mind was to just keep moving and to not go too hard out of the gate. I was quite happy with my effort and was beat at the end!

I came home and rested for a little bit. Today was my “onboarding” session at LifeTime Fitness. We joined so that I could have a place to swim and also so we could have a place with childcare for the kids. Plus we get a sweet discount through work! The trainer I met with was cool and was asking a lot of questions about how 20.2 went, he was doing it later. LifeTime has a sweet area setup for HITT work similar to a CrossFit gym. He offered some nutrition advice and we did an InBody analysis. Basically this is a body composition analysis. My current weight is 202, 96lbs of skeletal muscle mass and 16.4% body fat. We talked about ways to increase muscle mass and decrease the body fat.

After our session I had some time to kill so I did an easy 5 miles on a bike and then rolled out my back and legs. It felt pretty good. Then the kids and I played in the pool for awhile. This particular gym only had a lap pool so we just played around in a lane.

10152019 – CrossFit

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For some reason I mis-read the board and thought we had several metcons. I was glad that we didn’t! We did some stretching before a warm-up that loosened up our shoulders. The weightlifting today was strict shoulder press.

We were working up to a Heavy set of 6 strict press. The plan was to get 4 or 5 rounds in before hitting that number. I ended up with 75#’s. I tried to get 80, but wasn’t able to move it off my shoulders. That was a lot of accumulated work, so I was happy with that. That is also not too far off my strict press PR so that was great!

The MetCon was 5 rounds for time of

12 deadlift

12 pullups

I went for 135# deadlift which had me doing jumping pullups. I was happy with that modification. There was a 12 minute time cap on the work. I finished the work in 7:01. That felt fast, but the jumping pullups were quick. 135 was a challenging weight, but obviously not too hard.

I had thought we were accumulating pullups in a 12 minute time box, so I was quite happy that wasn’t the case!!