Decent sleep last night, but only about 5 hours, and it was interrupted. Better than the night before! One block breakfast & coffee, then
Football-style agility drills, followed by 1 round of Push-ups, Sit-ups, Pull-ups, Squats, 12 reps each, then shoulder openers, hip mobility stretches. Then
WOD: Push Jerk and One Mile Run
CrossFit Asheville’s WOD today is: Find your 5 rep max for the Push Jerk and then do a one mile time trial.
5 x 15 kg
5 x 20 kg
5 x 20 kg + 20 lbs
5 x 20 kg + 40 lbs
5 x 20 kg + 50 lbs
5 x 20 kg + 60 lbs
5 x 20 kg + 70 lbs
5 x 20 kg + 75 lbs. 5 rep max: 119 lbs. A “PR” for today, but given my shoulder press PR for 1 rep (120 lbs), probably not the best I could do.
One Mile Time Trial
My time: 6:53.
For a google map of the route, see here.
Dead Hang Pull-Up Challenge Day 7
Rep #1: at the 6:00 am workout, before the official pull-ups (front grip)
Reps #2-3: at the 6:00 am workout, after the Push Jerks, before the run (reverse grip)
Rep #4: at the YMCA, about 7:20 am, on the smith machine, with knees to chest (front grip)
Reps #5-6: at home, about 12:30 pm, 2 consecutive reps (front grip)
Rep #7: at home, about 1:30 pm (front grip)
I had strong nutrition yesterday, followed by a good night’s sleep, of about 7 hours, with plenty of coffee and a 2.5 block breakfast. Then I hooked up with the CrossFit Asheville Crew (Shanna, Corey, Corey H, Evan, Dan, Katie, Tom, and a couple of others) at Carrier Park in West Asheville for a Saturday morning throwdown.
We did agility drills, followed by 2 rounds of Pushups (12), Situps (12), Squats (12 — second round overhead). Then hip mobility stretches, and practice one arm dumbbell power snatches.
The WOD: 10 rounds for time of
14 x one arm DB power snatch (7 reps each / alternating arms) (I used 20#)
30′ Walking Lunges
My time: 17’56”
I powered through this workout and came in first… largely because I used 20# weights; the other guys used 25#, 30#, and even 45#. I did one set of 14 with the 45# when I was done. I can do them, but it would have taken me 40 minutes to do this WOD. I’ll have to think about that for next time.
Today’s WOD at CrossFit Asheville:
Skills: Max Height Box-Jump; I tied my personal record at 37.5″
“Tabata Something Else”
Pull Ups, Push Ups, Sit Ups, Squats
Work 20 seconds, Rest 10 seconds; do 8 intervals each for four different exercises, i.e. 32 total intervals. About 16 minutes (actually 15:50).
I don’t have the exact numbers here, but my total was 263 reps. Pull-Ups were hardest, with my final 5 rounds being only 3 reps each. I was able to get between 6 and 9 pushups per round, 9 and 11 sit ups, and 11-14 squats per round.
Health stuff: only about 4 hours sleep; no breakfast except water and coffee w/ milk. Weight in AM: 189.5.
I did “Angie” on Tuesday morning this week.
“Angie” is the first and most basic of the original “benchmark” workouts (aka “The Girls”) used in CrossFit (see CrossFit Journal Sep. 2003).
“Angie” is composed entirely of callisthenic exercises. It consists of one round of
100 pull ups, followed by
100 sit ups, followed by
100 push ups, followed by
In that order. Do the entire number of reps in each exercise before moving on to the next. Break into sets as necessary to complete. Record total time.
I did this workout using a medium weight rubber band on the pull-ups, and did the other exercises unassisted of course. My total time was 33 min 34 seconds.
My time was relatively slow by “CrossFit” standards.
Besides offering opportunities for training and conditioning, the benchmark workouts are utilized by individual athletes to track progress over time, and as a means for comparing “intensity” between athletes. Intensity is defined as “power output” using the formula power = (work X distance) / time.
The fastest time at our affiliate was coach Corey, who completed “Angie” in just over 14 minutes. (!) Although Corey and I are different in height and weight, and he didn’t use a rubber-band assist on his pull ups, we can still compare our Angie times and get a quick idea of the difference in power output (intensity) between our respective workouts. That’s because the element of time has the greatest effect on the value of “power output,” whereas height and weight affect the work and distance numbers a bit, but not too much. Discounting height and weight difference, his intensity (power output) was close to DOUBLE mine. I also note that he is in his late 20’s, and I am 40, but the formula doesn’t take age into account.