Archive for the ‘Mobility WOD’ Category

Gut check! Wow, that 10 minute sprint was brutal. Annie and Lindsey are amazing creatures!

To get prepped and ready for the WOD, I watched the Mobility WOD video for 13.2 where they provided great tips. I worked out a few tips of my own, but my biggest concern was being able to stay moving. I didn’t have a chance to check the scoreboard before my attempt, so I didn’t really have a number in mind. I estimated that I would get 210, but a 240 was the number I decided on as a target.

During my warmup, I rolled my hammies out with a 6 inch diameter pvc pipe. I placed a 45# bumper plate on my lap and rolled for a while. I then asked Stephen to stand on the plate while a rolled out for a few more minutes. 200+ pounds of weight on the hamstrings really helped with the preparation. This will be something I will be doing on a frequent basis.

Between the deadlifts and the box jumps, the metabolic engine was running on full blast. I was able to motor through without a break with the exception of a quick drink so that my tongue could move freely in my mouth (it was stuck). I ended up a bit short of my 8 round goal and scored only a 232. I am certain that I can top that next time. My current score puts me in about 8th place in the region overall (once validated), but there are lots of people that haven’t submitted yet.

I had no wrist pain and no coughing outbreaks during the WOD, but my back and hamstrings were on fire. I am taking a rest day today and I haven’t decided about Saturday yet, so I am trying to save my wrist for the competition.

Other scores from our box (from memory) Katie got a 301, Brandon scored 265, Andy 230, Michelle 231, and Annie finished with 277 .

I am going to the doctor today for a lipid profile. I hope that my fitness level, my diet, and my supplementation help return some fantastic numbers. I will be reporting them once they are available.

Personal Stats

WOD – (Thur) 13.2

Diet – 90/10

Sleep – 6.5 solid hours

Rowing – 2000m warmup 7:49 & 2000m warm down 8:40

CrossFit Rowing WOD

Rest day

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): Repeat 1600m, recover 3:00

Concept 2 WOD

Row twenty 20 second all-out bursts with 40 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.

Interesting Links

13.2 Prep and Strategy – Mobility WOD

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It is time to start the week, so do it right with a rowing WOD.

CrossFit Rowing WOD

“Spicy Steady State”
2 x 20min w/ 4min Rest
Complete Each 20min as Follows:

4min @ 24, Steady
1min @ 28, Full Pressure
4min @ 24, Steady
1min @ 30, Full Pressure
4min @ 24, Steady
1min @ 32, Full Pressure
4min @ 24, Steady
1min @ 34, Full Pressure

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 3 x (200m, 400m, 600m) Rest 1:1 work/rest ratio

Concept 2 WOD

Pre-set a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity, with light rowing between pieces.

Interesting Links

What your bent elbows really mean. – Mobility WOD

Saturdays should not be rainy days. Just sayin….

CrossFit Rowing WOD

1k Row 10 Lateral Burpees (over the erg)
800m Row 10 Lateral Burpees
600m Row 10 Lateral Burpees
400m Row 10 Lateral Burpees
200m Row

CrossFit Endurance – Tues/Thurs/Sun

Row (SUN): 10k TT

Concept 2 WOD

Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

Interesting Links

I am doing this today! – Mobility WOD

Sorry about yesterday. I had an emergency at work that took all of my available time. Next week I will try a different plan to should give me more consistent results.

My youngest has a 9am soccer game. Yay. :/

CrossFit Rowing WOD

Peak Power Test then 2k Row
Peak Power = :30 hard work 2:00 rest. Make 3 or 4 attempts.

CrossFit Endurance – Tues/Thurs/Sun

Row (SUN): 5k TT

Concept 2 WOD

Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3.

Interesting Links

Better shoulder extension = better bench and dips – MobilityWOD

A few weeks ago, I read the article linked below. As a guy with a bad knee that will need to be replaced in the future, I was intrigued. I went right out and bought a thin compression sleeve that I could wear all the time. In the three weeks since, I have had minimal knee pain. Even the excruciating pain from standing after sitting for extended periods has lessened. I have been wearing the sleeve 90% of the time taking it off for short periods of time and occasionally over night. Give it a try on your sore joints.

CrossFit Rowing WOD

2 x 20min Varying Pressure
1st 20min
5min @ 14 s/m
5min @ 16 s/m
5min @ 18 s/m
5min @ 20 s/m

2nd 20min
4min @ 14 s/m, 1min @ 20 s/m
4min @ 16 s/m, 1min @ 22 s/m
4min @ 18 s/m, 1min @ 24 s/m
4min @ 20 s/m, 1min @ Open Rating

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Concept 2 WOD

Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 20 minutes.

Interesting Links

Compression instead of ice for swelling? – Mobility WOD

Great WOD last night. AMRAP 10 – 3 cleans 135#, 6 pushups, 9 squats. I got 15 rounds plus 4 squats. Then I hit the Endurance WOD and averaged about 51 seconds for each effort.

Today’s link is another great Mobility WOD. I don’t have internal rotation problems in my shoulders, but I know plenty of folks that do. I will probably add this to my routine maintenance to prevent any future problems. Check it out.

CrossFit Rowing WOD

“C2 Jump Street”
500m Row 10 Box Jumps
400m Row 20 Box Jumps
300m Row 30 Box Jumps
200m Row 40 Box Jumps
100m Row 50 Box Jumps

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 8 x 250m, rest 1:00, hold splits within 2-3 seconds

Concept 2 WOD

12 x 250m / 250m easy
Row 12 hard 250 meter pieces. Row for 250 meters at light pressure between each piece.

Interesting Links

Is your shoulder missing internal rotation? Fix it! – Mobility WOD

Mobility WOD presents a couple of case studies for a new company called WellnessFX. Their goal is to provide you enough information about your body by analyzing over 75 values from your blood then consulting with you about your results and creating a personalized plan for you. Read more about it. My interest is piqued for sure. They are not in our area yet, but they have a link you can click to encourage them to come.

CrossFit Rowing WOD

1mile Run
1,500m Row
Max Handstand Hold

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 8 x 20:10 utilize high damper setting (Tabata)

Concept 2 WOD

3 x 3 min / 2 min easy

Row three 3 minute pieces. Row for two minutes at light pressure between each piece.

Interesting Links

Bacon or Bagel for breakfast…you decide – Visual.ly

Measuring lifestyle and performance – Mobility WOD