17.2 – Abs! Awaken!

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

This was an interesting workout, but similar to previous years, where you had to put in a bit of work in order to get to the muscle ups. The workout is also pretty short so you’re on the redline for most of the time. I was okay with the lunges (even though they got spicy on the 3rd round), and the dumbbell cleans were also something I could handle. The toes to bars were the movement to focus on as I’m not great at them. My plan was to break them up early so as to not get any no reps (I did get one though – arrgh). Every time I dropped from the bar I felt a spasm across my entire mid section – proof that the toes to bar was doing its magic haha. I got to the muscle ups in a good time, but juust could not get one going. I spend the rest of the workout doing extravagant chest to bar pull ups in an attempt to get that elusive MU. Definitely need to work on pull up strength and gymnastics if I want to get that MU.

Score: 78 reps [Rx’d]

Image result for WORKOUT 17.2

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8 February 2017 – Tumbleweed

Strength

5 x 5 Front Squat
Round 1 – 60 kg
Round 2 – 70 kg
Round 3 – 70 kg
Round 4 – 80 kg
Round 5 – 80 kg
THEN
21 x Back Squats @ 70kg

WOD

9 Min AMRAP “tumbleweed”
Run 200m
20 TTB/ Knees to chest / sit ups / leg raises
1 min KB/dball/ dumbell hold in front of torso.(20kg plate)

Score: 2 rounds + 200m

1 March 2016 – Going HAM(mie)

It’s been a month since my last post, and like clockwork I got injured again. A week before the Open!

This time it was an awkward place in my hamstring, where the hammie joins the glute. I was playing indoor soccer and towards the end of the game, stretched for a loose pass. The left leg extended and my right leg, which was the base, slipped. I ended up in a very painful splits on the field. I felt two pops in the upper part of my hammie. Walking was really sore for the days to follow and I eventually got to physio where a Grade 1 (bordering on Grade 2) tear was diagnosed. It is now week 3 and I am able to jog really slowly, and squat really slowly. Sitting for long periods of time is still sore though.

I have been trying to keep my fitness up with rowing and elliptical sessions (so boring!) and lots of pushups, but this is the first real WOD I’ve been more than 50% involved in.

Warmup:

2 lap run
15 lunge/lunge/squat
15 Push Up/Calf Stretch
15 TTBB
15 Pass Throughs

WOD:

3 x 5 Minute AMRAPS

Round 1

Row 60 cal
Max Knees to Chest

Round 2

Run 400m
40 Box Step Ups
Max Air Squats

Round 3

250 Double Unders
40 Situps
Max Reps KB Swings

Score:

Round 1: 25 Knees to chest
Round 2: 35 Air Squats
Round 3: 0 (got to 35 situps)

27 December 2015 – Brooklyn Abs

Worked out at Virgin Active Greenstone as the box is closed for the holidays. This place has a really nice functional area with a slightly springy floor and a massive calisthenics apparatus. I think I might change my home gym from Balfour Park.

The Ab workout I got from an Instagram post from a dude known as @BrooklynTank.  https://instagram.com/p/_xJNMav914/ It was quite intense. I chose to finish it off with a light little EMOM to get the heart rate going and work the other sections of the abdominals as the toes to bar movement so beautifully does.

Warmup

2km cycle

WOD:

10 rounds

50 bicycle crunches

THEN

2 rounds

2.5 minute plank (only did 1 plank)

THEN 

10 rounds

10 side oblique crunches

THEN

10 minute EMOM

3 Toes To Bar

30 Double Unders

5 November 2015 – Built Tough

Warmup
Sled Push
6 x Sled Push & Pull (unweighted)
4 x Sled Push & Pull (+40kg)
2 x Sled Push & Pull (+60kg)

Strength
Dead Lift
1×8 65% (100kg)
1×6 75% (120kg)
1×4 85% (130kg)
1×4 90% (150kg -DNF)

WOD
30-20-10
Toes to Bar
KB Snatches (24,16)
Deadlifts (80,50)
Level 2- (16,12) (60,40)
Level 1- (12,8), (40,30)

Made the fortunate mistake of going to the 5am class the day after I did Grace(y) x 4 the previous night. Hands were ripped and back was tight, so this WOD went really slowly for me. T2B’s were gingerly done to avoid further rippage, and kettlebell swings were really light as my shoulders were shot. Deadlifts got better, with some great encouragement from the class, but didn’t even finish the Strength portion. A great WOD nonetheless. #MoneyInTheBank

Time: 23:52

IMG_6432

22 October 2015 – Heavy Thrust

Strength
Bench Press
1×10 60% (40kg)
1×8 70% (40kg)
1×6 75% (50kg)
1×4 80% (50kg)

WOD
Complete the following for time:
9 Thrusters (50,35)
9 Pull-ups
400m Run
12 Thrusters
12 Pull-ups
200m Run
15 Thrusters
15 Pull-ups
100m Run
* 15 minute time cap
* 13 minute time cap (intermediate)
* 10 minute time cap (advanced)

Time: 11:56 (Rx)

What a tough workout – WOW.

The thrusters felt good for the first few rounds but it really forced you to focus on technique in the next few rounds especially on the round of 12. My grip suffered in the third round of pull-ups and was reduced to two at a time. The run was okay, got a fairly good pace on each one. Pull-ups were also feeling good, even though the grip was going – I could feel it in the core especially at the top of the pull. 

Cash out was WOW as well. 😵😅

Ca$h Out:

20 Strict Toes-To-Bar
20 Weighted Sit-Ups (10kg med ball)
20 Weighted Russian Twists (10kg med ball)
1 minute L-sit hold (accumulated)

14 October 2015 – Bye Laruchke!

Today is Laruchke’s (our 5am coach) last day – so we all showed up

Partner WOD:
50 Front Squats
25 burpees
400m
50 STOH
25 box jumps
400m
50 back squats
25 pull-ups/muscle up
400m
50 toe 2 bar
25 thrusters
400m
50 box jumps
25 squat snatch/power snatch OHS
400m

 

Time (MC + Jamo): 34:37 (Rx)

9 October 2015 – Eighteen

Warmup
200m run
10 pushups
200m run
10 Air Squats
200m run
10 pushups
200m run
10 Air Squats
200m run

Strength
Work up to Max weight for the complex:
1 Push-jerk
1 Split- jerk

Level 1- Push-press/Push-jerk

Worked up to 70kg and got both the push and the split jerk. Loaded 80kg and got the push jerk, but failed when bringing the weight down, thus not completing the complex.

  
WOD
18 Minute AMRAP
15 Box jumps, (24,20)
12 Shoulder to overhead (50,35)
9 Toes-to-bar
Level 2 (40,25)
Level 1 (30,15)

Score: 4 rounds + 30 reps (15 + 12 + 3) (Rx + Box Step Ups)

Did box step ups as my right calf seized during the warm-up – possibly due to the double unders yesterday, Also learnt that a strong grip goes a long way, especially in the Shoulder To Overhead and the Toes-to-bars. Good technique to remember in the future 🙂 The grip really helps with the weight when you get a bit tired and also gives you a good pivot to swing from when on the bar.