31 Heros WOD

For the past couple of days, I was working out at 6am and then gone from 8-8. So not much time to do anything really.

Anyway, today, I had the privilege to partake in the 31 Heros WOD at CFS! The wod was:

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). We will carry bumper plates, medicine balls, or slam balls. Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is your total # of reps.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.                                                                            This was made to give a small taste of the huge sacrifice those heros made. And believe me, the experience was like no other.

First off, thrusters are just bad, so bad. As prescribed was 155 lbs……. no, I did not do as prescribed. Instead I did 75lb which sounded just right. I don’t even think I could get one 155lb thruster in. However, after those demonic things were finished were done, it was rope climb time! I was excited to see just how well the nano 3.0s did against the rope, since I know that was an improvement from the nano 2.0s. It was pretty good, I found the long Hylete socks I had on, a must for that. So after the six rope climbs came 11 box jumps at 30′. No big deal at all. I jumped many 30′ boxes in my time and nothing was going to change, right? Well, kind of. After a couple of rounds done and about 20 minutes in, I am absolutely killed and am hanging on with the box jump “breaks”. Everything else was so difficult that the box jumps were almost a relief. As this was progressing I wasn’t thinking anymore and Bam! I failed a rep and busted both of my shins at once. I have not ever failed an attempt this badly before. As it happened, I was in so much pain that I had to stop for about 3 minutes before I worked up the strength to continue. I had to switch to a 20′ box afterwards.

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After the Wod, Coach Jeff knew what happened and proceeded to help me. I had not pulled my sock off before to see it. After I did, I saw a hurt shin. ‘Sigh’ maybe I should wear shin guards. On the bright side, more of my favorite Oakley socks came in! Whoo Hoo!

Ugh, hurt so bad.

Ugh, hurt so bad.

 

Won't stop me from tomorrow's WOD!

Won’t stop me from tomorrow’s WOD!

 

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Ooo , a lot of handstands

Today I had a full day of 8-8 band rehearsal,( like the rest of the week :/ ), so I decided to get my wod in at 6 am.

I do like 6am workouts, somehow; I looked forward to This one though:

Skill
L-sits Handstand walking Spend up to 15 minutes working on both L-sits and handstand walking.
Strength/Conditioning
19-min total
4 Tabatas; rest 1 minute between 4-minute rounds
Tabata A: handstand or headstand hold
Tabata B: DB burpees
Tabata C: L-sits
Tabata D: twisting burpees

Scoring = total number of reps.

For the past couple of weeks I have been practicing handstand walking for distance. And today I could finally show off a bit ,something I was really proud of. After the skill , the Tabata came and went. I am happy to say I completed all 8 sets of the handstand holds unbroken.:) I really enjoy doing it and working on them in particular. The rest of the wod went well( better than yesterday, that’s for sure). I finished with a a score of 289. Pretty happy.

Me practicing walking

Me practicing walking

After the wod, it was a mad dash to get to rehearsal. I made it, don’t worry. But during the dinner break at home, I came across a package. It was some Steves Original Paleo goods. My god, thank The Lord. This stuff is so good it isn’t even funny. There was some paleo krunch, bars and sauces. I’m really exciting to try the ketchup because I loved ketchup pre-paleo. I know it won’t disappoint!
Well it is pretty late, gotta get proper rest, especially if I am doing the same day again tomorrow!

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It’s Good to be Back at my Second Home

Today was the infamous ‘Return WOD’. I don’t know if this is a thing , but today was my first WOD since Sunday the 21st of July. Being it over a week since I had worked out, it’s safe to say, I got killed today. They say that it takes so long to get it, then so little to lose it. And that is so true.
The WOD at CFS for Monday, the 29th was:
Strength
Bench press
30 unbroken reps @ 45% of 1RM
20 unbroken reps @ 50%
10 unbroken reps @ 55%

Conditioning
AFAP
5-10-15-10-5 OHS (65% of 1RM)
10/leg DB or KB reverse lunges

I didn’t particularly care for this workout, but thought it would be a good one to break back into. The bench press went well, struggled a bit more than normal, but drive through it well. Then, the AFAP… Going into this, I thought it was going to be simple and actually kind of easy. … It wasn’t. I found myself looking toward to the OHS only because they were fun to perform. The reverse lunges were hell. I really really dreaded them. I ended up finished dead last with a time of 17:42. Absolutely terrible, enough so that I didn’t even get to partake in the weighted plank hold surprise at the end , since I was still finishing . Ugh, I tried not to beat myself up too much on this, because I was still coming back and needed to adjust back, so tomorrow morning’s 6 am WOD better watch out!

Some good news is that Crossfit Surmount had just got some Progenex! I was really trying to get some and try it out, just to what the hype was about. I didn’t buy any yet, but I am really trying it. Unfortunately, it rather frowned upon by my parents, so I will need to get it for myself. Hey,more for me! Right?

Anyway, I have been testing my new rx jump rope at home, and am really liking it. It seems to work well and the thickness is definately key(I have elite).

Also, I thought in every Monday’s post,I would include a link of a song I either like or just discovered. Just so you guys can get to know me a bit better.
This week I chose ‘Cinema’ by Benny Benassi
I don’t typically listen to this type of music, but I really enjoy this song.
http://m.youtube.com/watch?v=u-KqDVNowKU

Jackie

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Today I tackled the benchmark WOD Jackie. It was um, well, an experience. Anything with thrusters lead me to straight up sadness. I hate thrusters. However, I do enjoy rowing and pull-ups , plus thrusters were only a mere 45 pounds. Or so I though.
Bottom line– thrusters always suck!
On a lighter and happier note, I achieved a new overhead squat pr of a 135lb! A 10lb increase. That stoked me for the upcoming Jackie I was to face later on that hour. With only 4 rowers at CFS, we had to to this in waves. I was in the second wave and knew a 1000m row is pretty far and I should be able to be ok in it. Well, to my surprise , I was! I managed to finish first off the rower and felt decently OK. Feeling satisfied, I walk over to the barbell….” Yeah , this isn’t gonna happen” ran through my head. I chalk up just for an extra second of rest and then I tackle the 50 thrusters in full throttle. I knocked out 15 in one onslaught, but then the effects came at me full fledged. I couldn’t do anything for about 1 minute. After gaining enough strength to carry on sets of 5 , I make it to the pull up rig. These 30 pull-up went… as expected. I did ok, small sets of continuous reps and I would finish soon. I managed a time of 14:49. For the first time doing, I was ok with that; but I know what I need to work on. Thrusters
Walking out feeling like a Mach truck ran me over , I was excited to carry on with the rest of this fine Friday evening.
Promptly, the family heads to Red Robin. Being a relatively Paleo friendly restaurant (at least for what we can find around here) it seemed to be the clear choice. I order up the usual, I like to call it “the Tom Special” . With the requests, I order a guacamole, bacon burger with a chicken Breast, wrapped in lettuce, with sweet potato fries. Yup,mm hmm. I downed in it about two minutes, tops. Quite a satisfying meal, post Jackie.
To even further the adventure, my dad,brother and I go watch the most sci-fi, action packed blockbuster of the Summer, Pacific Rim. Talk about robots, alien creatures, and non-stop fighting and we have a winner. I really didn’t know what to expect because I didn’t have prior knowledge on the movie, but it was nothing short of what I heard. I was sold after the first 5 minutes. I can’t say I watch sci-fi’s more then the next guy, but this one was just purely fun and entertaining.
It is rather late from the theater, and writing this blog seems like a good idea , perhaps rest.

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My blog and what to expect

My goal for this blog is to express myself and my life’s happenings. I’ll be posting (hopefully) daily, talking about my day and the WODs I do.This is a heavy CrossFit based Blog paired with other things. Also, I want to share my life with you guys, the readers. I will be sharing some inspirational quotes, music and some paleo food and guides. I just want to have a fun, information and inspiration filled blog with readers who enjoy me for what  write. I hope to read about you in the future.

I invite you to find out more about me on my “About Me” page.