WOD: AMRAP (As Many Reps as Possible)
I think it was called “The Rockaway,” but I forgot to write it down!
- 5 minutes Handstand Push-Ups: I scaled to doing slow and controlled, full-range handstand push-up negatives, and one long hold in a handstand for the last 45seconds.
- 4 minutes Air Squats
- 3 minutes Push-Ups: this is SO IMPORTANT for everyone to watch a video on proper push-up form. I almost never see people go all the way chest-to-deck. I will do a full write up on this at some point.
- 2 minutes Kettlebell Swings: first time doing KB swings full-range since tweaking my back a month or so back!
- 1 minute Pull-Ups
Looks easy enough, right? WROOOOONG. Man, by the end of the first 5 minutes my shoulders were completely SHOT from the HSPUs. The air squats were a welcome “active rest” period, the push-ups were completely awful due to the HSPUs previously, the KB swings were great and I felt very strong using my hips as the driving force, and the pull-ups just about killed me. For the HSPUs, as I previously stated, I went to negatives and a hold. HSPUs: 25 + one 45 second handstand hold, air squats: 105, push-ups: 15 strict + 35 knees when form failed, for total of 50, kettlebell swings with 12kg/24lb: 48, pull-ups: a good ol’ whoppin’ 6, but they were unassisted.
So, how do you run a total for this? I guess adding everything without the hold, my total was 234. It was a quick, 15min workout that completely rocked my shoulders and quads. Pretty great! Tomorrow is Crossfit Carteret’s open house, and I’m hoping I’ll be participating in some of the demo-WODs that they’ll be doing throughout the early afternoon. I love working out with them so much! Sad to leave on Sunday!!
12 min EMOTM Max Effort L-Sit on Rings: At the beginning of each minute, get up into an L-Sit or Ring Support with tucked knees, and hold as long as possible. Rest until the next minute begins, and repeat. I moved from L-Sit to Tucked Ring Support to Ring Support pretty quickly. Shoulders were completely gassed. Held at least 10 second every round, until the last two where I was up and down a few times to total about 15 seconds.
30 Minute AMRAP (As Many Rounds/Reps As Possible in 30 minutes): 289, Rx’d
One partner runs 400m while the other partner completes as many medicine ball cleans as possible in that time. Once the 400m run is completed, partners switch. Continue for 30 minutes. Your score is the total amount of medicine ball cleans completed.
This was freaking BRUTAL. The L-Sits were painful at best, and running in the hot humid weather was awful. My partner was another female out-of-towner who was a beast, and really helped our score. She steadily averaged about 5-8 more medicine ball cleans per round than I did, which could have been because of how awful the running was for me. I learned today that I’m not very good at running on uneven terrain. That will make for a fun Tough Mudder this September! Not…eh. I ended up running a total of 2 miles (~3200m). Whew! I’m fairly happy with my performance. If I had scaled the weight on the cleans a little I would have felt better and accomplished more, but I’m glad I pushed through, in the end.
In other news: I’m doing some reading and unfortunately I think my “extremely sore weird area of my inner legs/calves” might end up being shin splints. I really hope that’s not the case, because I don’t want to rest/ice/do burpees instead of run or doubleunders while they heal. Ugh. When I get back into Northern Virginia I’m going to pop into the box I go to in Arlington and ask my favorite trainer what she suggests. I really hope it’s just sore muscles in a spot I’ve never worked before. Fingers crossed!
Clean and Jerk, focusing on split jerk-work up to three heavy sets of three (you’ll see me write this as 3-3-3, eventually): 50-60-70lbs
Clean (just the first part of the C&J, seen above)
5 cleans EMOTM for 5 Min (EMOTM: “Every Minute On The Minute”): 65lbs
3 EMOTM for 5 Min: 70lbs
1 EMOTM for 5 Min: 75lbs; tried 80 but failed and backed down. Didn’t have it in me.
WOD for Time: 18:57
Pretty stoked on this entire workout. This was the first time in a while that I clean&jerked, and one of the first times going heavy enough that I felt the need to really split jerk. Split jerking allows you to get under the weight faster, turning the lift more about the “pop” you get from your legs, and less about arm strength. The split jerk is completed when both legs are brought back to neutral, underneath you.
The cleans for the EMOTM part were more challenging than expected. I really gassed myself on the c&j’s, and I’m sad I wasn’t able to get 80lbs up. Next time! The third 75lb clean of the 5 minute set went up a little wonky. I kept the bar too close, smashed it up into my chest which killed my elbow momentum, and the bar landed smack on my sternum. I was able to pop it up into the normal position on my shoulders, but damn it hurt. I have a nice shiner from it today
The WOD was so great. I was able to push myself to only rest once in the middle of each set of burpees, and not at all in the 9-rep round. The pullups were…pullups. My grip started failing on the second 15-rep round, and I had to take it down to sets of 3-5 instead of 7-8 like I had done for the previous rounds. I could have probably done this with only one thin band, but it would have taken me much longer. I think I scaled appropriately in order to get a good speed going while still feeling challenged. Rocked out the last 21 burpees, feeling that “LAST SET! EVERYTHING YOU GOT! GO GO GO!!” rush, and felt awesome for getting sub-19 minutes. Another awesome experience with Crossfit Carteret!
Before I write anything else, I just wanted to say how much I absolutely love working out with the people of Crossfit Carteret. I have never felt more welcomed by a group of people. Ever since finding out about this box (other word for gym, since most Crossfit “gyms” are pretty much just four walls and a roof, warehouse style) I’ve had much more motivation to come down to the beach and stay for as long as possible.
It’s hard going on vacation, especially beach vacations. You eat differently, more frequently, and tend to do a lot of lying around. I could go on and on about how to make it work and come out ahead after being on vacation, but when it comes down to it, you are the only person who can make it happen; it’s as easy as doing the same things that you do while you’re at home. If you would like to hear some tips, let me know in the comments! Keep reading to hear about my first experience at Crossfit Carteret.
The owners, Todd, in the center in red, and Rhonda, to the left in white. Also shown: my gnarly tears from the heavy deadlift WOD that day.