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Karate:

Met Tim 1/2 hour before class to get in some extra sparring.
Worked on two-on-one attacks, semi free, and niju-shiho with some bunkai.

Crossfit:

Warmup: couch stretch, samson stretch, hip opener.

WOD: Will You Still Love Me When I’m 64?
4 Rounds for Time:

1 Mile Run
16 pull-ups
16 push-ups
16 sit-ups
16 air squats

Completed this in 38 mins, 52 secs. Looked like one of the fastest time of the day. Grueling workout, and the pull-ups were my achilles heel. After the first two rounds, I could no longer do dead hang pull ups. I resorted to… hate to say it… jumping pull ups. Alex caught me doing this and told me I’m getting no benefit from doing them. So, after the workout, in my depleted state, I started working on kipping pullups. It requires a certain amount of finesse. I’m still not sure they are better than dead hang pull ups. Sure, they’ll get your workout done faster, but I need to figure out why they are better than jumping pull-ups. Perhaps it’s more about training the timing of your hips, shoulders, arms and legs for the kip than improving strength for the pull-up? I’ll be sure to ask for Alex’s assistance next week as I work more on this. It will be a focus point for me.

Ultimately, aside from the pull-ups, this workout was made for me. Thanks to Donna who came up with the original idea of 1 mile run, 64 pullups, 1 mile run, 64 pushups, 1 mile run, 64 situps, 1 mile run, 64 air squats. I suggested the modification to break each round of 64 reps into sets of 16. And Happy 64th birthday to her!

Epilogue:

32 burpees, 32 mountain climbers, 32 jumping jacks.

I didn’t run to crossfit today, because I needed to get to work earlier than usual.

Crossfit:

Warmup
10x thru Down Dog to Cobra
Foam (PVC) Roll
Ankle Mobility
10 each 3x thru  ring rows, box jumps, push ups, sit ups, couch stretch, samson stretch

Strength
7×3  Alternate between the two movments
Deck Press and Bent over Row

Deck Press: 95#, 95#, 115#, 115#, 125#, 135#, 145#

MetCon
Three 4 min AMRAP Couplets, one minute rest between

4 Ring Dips and 8 KB Swings (24kg)
4 Ring Push Ups and 8 Hollow Rocks (make sure to hyper extend elbows in with a twist at the top of each ring push up)
4 HSPU and 8 Air Squats (HSPU=hand stand push up)

After:

1 mile run, more PVC rolling, stretching, couch stretch again (left knee is still very tight after running)

A friend sent this video to me, which was pretty inspiring. Check it out, but if you’re short on time, here are the choice quotes from the motivational video:

How Bad Do You Want It (Success)?

CrossFit Games Open 13.5

The open competition states: Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

However, at CFM we just made it a 12 minute WOD. And I had to scale this by using 75 pounds instead of 100. Dolph didn’t want us constantly resting. I did dead-hang pullups until failure than finished each set of 15 with jumping pullups. I completed six sets, and started the seventh with 11 of 15 thrusters.

Note: my wrists were killing me from holding the bar in the clean position with my elbows out before and after the press. Guess that will improve over time.

Lunch:

30 burpees, 30 jumping jacks, 30 mountain climbers
3 minutes of jump rope, playing with double unders again
10 handstand pushups, 30 wall ball squats and 30 slam balls
2 sets of parallette holds.

Track Work with HATRs at Robbinsville HS Track:

Speed work – 800, 400, 200 and 100 meter intervals.

6×800 @ 2:56 (best was 1st one @ 2:48)
4×400 @ 1:20 (best was 1:19)
4×200 @ 0:38
4×100 @ 0:17 (best was last one @ 0:16)

In the end, it was just Brad Colbeck and I. Good job to Brad for sticking it out through his whole workout. I’m glad I stayed as well.

Crossfit:

Warmup
Squat therapy 3 minutes
Couch Stretch
Ankle Mobility
20 air squats
20 walking lunges (hold the lunge for 5 seconds at the bottom and create torque by pushing the knee to the outside)

Strength

Low Bar Back Squat
7×2 (45, 45, 45, 65, 65, 85, 95, 115)

MetCon

4 RFT
400 Meter run
9 Power Cleans  135/95 (I did 135, which was a challenge for me but I got through it. 2 failures, so I had to repeat twice)
12 Box Jumps

Karate:
Flashlight analogy (what’s inside is important; 4 batteries); grip training tool (holding it backwards)
Heian Godan, Bassai Dai, Sochin

Crossfit:
Warmup
800 Meter Run
Couch Stretch
Pass throughs
Burgener Warmup

Strength
Snatch Balance – I worked with an empty bar, then 65#, then 85#. My knees need to be more pliable before I can squat under heavier weights.
spend 30 Minutes working Snatch Balance

MetCon
12 Min EMOM
5 Pullups or ring rows or jumping pull ups
15 DB Unders or 30 regular jump rope
I still don’t have double-unders figured out, so I burned up the remainder of each minute trying to get 15 of them.

Lunchtime:

4 mile run – testing out my shin splints

CrossFit:

Warmup:
15 air squats
15 box jumps
3 mins of jump rope
couch stretch

WOD:
5 Rounds for Time:
400 meter run
12 x atlas stone to shoulder @ 115LB

Unfortunately, I can’t remember my time. Guess I’ll have to do it again 🙂