August 24, 2014

WOD #N.010: Squats, pull-ups, push-ups

WOD from Reebok Crossfit Louvre, Paris

For time:
50 squats
50 pull-ups, strict (red-band assisted)
50 push-ups
50 squats

BUY-IN:  60 single-unders, 30 double-unders while partner holds downward dog position

Then,

10-9-8-7-6-5-4-3-2-1 of
deadlifts 165#
burpees
Time of 8:31

WOD:  14:49, with last 8 push-ups on knees
pull-ups done in sets of 5-8, with first set of 10

CASH-OUT:  lots of stretching!

They should have called this Double-WOD day.  The first “warm-up” was actually quite taxing.  Next time, I could increase the weight to 185# without having to break up the sets (the idea was to do each set unbroken).  Also, I was sharing the bar with a partner, so there was a little rest time built in as the partner finished the burpees (always taking longer than the DLs).  Next time, do the “warm-up” in under 8 minutes and the WOD in under 14 with all real push-ups.  The strict pull-ups are still difficult to string together for a WOD with that many reps.

August 20, 2014

WOD #N.009: Up and Down Chipper

WOD at Reebok CF Louvre, Paris

For time:
50 Double-unders
40 Wall Balls 20#
30 Pull ups
200m run
10 Wall Climbs progressions
5 MU progressions (5 chest-to-bar pull-up, 5 ring dips)
10 Wall Climbs progressions
200m run
30 pull ups
40 Wall Balls 20#
50 DU

BUY-IN:  2 x 30 seconds kipping and squat hold
tabata of burpee + squat (3 reps every interval)

WOD: 201 reps at cap of 25:00 (16 WB and 50 DUs left to do)

CASH-OUT:  15 burpees and 400m run

This WOD pushed the limits.  Wall climbs are still not to vertical yet, but I’m working on the strength to get up there for every rep.  Next time, the goal is to finish under the 25 minute time cap.

August 16, 2014

WOD #N.008: Run and Carry

WOD at Reebok CF Louvre, Paris

3 rounds for time:
100 yards sprint
100 yard 70# duffel bag carry

BUY-IN:  mobility and 800m run

WOD:  4:50

CASH-OUT:  5 minutes of one burpee and one squat, alternating with partner

Had to bring the duffel bag over there and ti gave me a nice preview of what was to come.  Looking to doing it faster next time and weighing the bags before running with them. 

August 14, 2014

WOD # N.007: Box Jumps, T2B, KB Swings

WOD at Reebok CF Louvre, Paris

10 rounds for time:
10 box jumps
10 kipping T2B progressions
10 KB swings 1 pood

BUY-IN:  mobility and all movements for WOD

WOD: 21:10
T2B progressions broken 8-2, 7-3 for 5th, 6th rounds and then 5-5 for the rest.
everything else unbroken

CASH-OUT:  3 minutes of burpees with partner 5 on then switch (50 total)

I managed to rip out some more skin off my right hand doing the T2B on this WOD, although I did work on the kipping.  I can get one or two before getting tired and not getting one on the up-swing.  I worked on swinging as high as possible while holding on to the bar for the progressions.  I hope to be able to string a few together the next time, kinda like DUs.

August 8, 2014

WOD # N.006: 50 Body Blasters

WOD at Crossfit Antipolis, South of France

WOD, for time:
50 body blasters (burpee, pull-up, knees-to-elbows)

BUY-IN:  3x 10sec plank, 10 sec hollow rock hold, 5 wall climbs, 10 squat jumps
20 min work on handstand push-ups progressions

WOD:  12:48, with a pace of about 10 every 2.5 min

CASH-OUT:  foam roller stretch

This WOD was very intense and tough on the hands.  I have a souvenir from Antibes now with two blisters in the PALM of each hand.  No chalk available.  The trainer, Thomas, gave me some nice tips to help stretch out the shoulders so that I can have the body straight when putting my hands up.  I need to work on this before attempting to do a handstand as my lumbar curve is too accentuated.  When I tuck in the abs and straighten the lower back, the arms come up about a foot away out front (when looking from above).  Foamroller exercises with a 45# bar will help stretch that out.  That and using the wall for squats.  Baby steps, baby steps.  

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