Karate:
Japanese sandal straps are like seatbelts
Crossfit:
total tim = 11:37 for:
50 toes to bar
40 24″ box jumps
30 burpees with side to side jumping over barbell
20 sumo deadlift high pull 85#
10 overhead barbell squats 85#
Great Workout!
10 Mile Run at Mercer County Park with Gary (Francis joined in shortly after the tennis courts)
I focused on the POSE running method during this run. The pace was about 8:10 to 8:20. My shin splints (right leg) bothered me a lot the first two miles, then less the remainder of the run. After the run, my left knee was very tight again, and my right shin has been in pain all day. I’ve been icing the shin, and using the couch stretch to help my knee.
80 push-ups, 80 sit-ups, 80 second side-plank on each side.
Karate
1 hour of sparring training with Tim.
Followed up with Heian Godan, Heian SanDan, Jion, and Enpi kata.
CrossFit
Warm-up:
400m row
3 rounds of 15 of each: push-ups, sit-ups, ring-rows
Calve smash on barbell
Couch stretch, walking lunges into samson stretch
WOD:
5 rounds for time:
15 box jumps
15 renegades with 25# DB (plank position with legs spread, pull DBs to breastbone, alternate arms 30 times total)
15 Russian kettlebell swings 24kg (all hips, no arm pull)
15 DB overhead press with 25# DB (lock out arms overhead, elbow creases to ears)
Epilogue:
Atlas Stone to shoulder: 95# x 15, 115# x 15
Run
4 miles to CrossFit
CrossFit
Warmup
400 meter run (I had already “warmed up” with the 4 mi run)
15 of each: box jump, push up, sit up, ring row
Ankle Mobility
Couch Stretch
Skill work—get your GOAT for 20 minutes
I worked on my hang clean technique here. Perhaps a mistake in retrospect, since the WOD involved 45 hang cleans 🙂 Eh, I’m stronger for it.
WOD
“DT“. 5 rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Currently, my hang power clean PR is 145, so I scaled this workout to 115. That made the deadlifts easy, but the HPCs were challenging for me. After the third set, I dropped the weight to 95 pounds.
Run
4 mile run back home from CrossFit. Pace was almost a full minute slower per mile, because I was pretty run down from the WOD, and the week in general, I think.
79 push-ups, 79 sit-ups, 79 second side-plank on each side.
Karate:
Theme: the world is slanted, but not in your minds eye. Sign-in on crooked clipboard, or straight clipboard.
Kanku-Dai, Heian Godan, Tekki Shodan, 1-step sparring
Crossfit:
Warmup
Couch Stretch
WOD – 12 MIN AMRAP
XFit open workout was posted, but Alex suggested instead of doing 150 wall balls, we do 150 ball slams instead. I used the 30# ball, and broke the 150 into sets of 25 with 3-second rests inbetween.
2 pullups, 2 deep ring row presses x 4 sets
We went a bit longer than 12 mins, in order to get a couple extra practice sets in on pull-ups, since neither Vito nor I can do muscle ups, or chest pull-ups.
Epilogue:
Worked on pull-up technique. Practice hollow-holds with arms at your sides, not overhead… at least not until you can hold a hollow-hold for 3 minutes. Hollow hold: small of back should be on the floor, abs engaged, feet up off the floor, head should be neutral. Next, practice superman holds.
On the bar, practice transitioning from a dead hang to active shoulders. When in active shoulders, have a partner pull your legs down.
Now, repeat the hollow hold and superman transitions while on the bar. Your shoulders should be moving forward and backward, NOT your hips. And you should manage enough control that if you stop in one of those positions, you should not be swinging. I need to work on this, will do so for the next week and see if I have made improvements.
Lunch:
78 push-ups, 78 sit-ups, 78 second side-plank on each side. Hamstring and calve stretching, couch stretch.
Karate: After each basic, we did a heian kata three or four times. Free sparring, but one opponent could only use their hands, and the other could only use their feet.
1) Tim (hands), me (feet)
2) me (hands), Ron (feet)
3) Tim (feet), Ron (hands), me (kata)
4) Tim (feet), me (hands)
Crossfit: (only three of us at the 7am class)
Warmup
800 meter run
20 Each: Frog Situps, Walking Lunges into Samson stretch, PVC Push Press
(I did extra sit-ups, 77 total)
Strength
Push Jerk
7×2: 45, 75, 95, 115, 135, 155, 165 (failed attempt), 155
MetCon
4 Rounds:
400 meter run
3 Rope Climbs
7 OHS, 95/65
9 T2B
I had to scale the rope climbs and do ring-rows instead. My arms were completely spent from earlier in the week, and from the push jerks. I did three rope climbs total, out of 12: 2 the first round, and 1 the last round. For each rope climb I didn’t complete, I did four ring-rows.
I also scaled the OHS weight to 85. In retrospect I think I could have done 95. No issues with the 400m run or with the toes to bar. Finished in 19+ mins. I wasted a lot of time trying to get up the rope in the first round, and in the last round. I need to work on rope-climbing technique.
Epilogue
77 push-ups
Extra stretching, couch stretch, straddle.
Lunchtime:
Cardio kickboxing
Two 77 second side planks.
Lunchtime:
Worked on push-jerks with the 110LB barbell.
Routine: 6 push jerks, 25 sit-ups, 25 push-ups, for five rounds.
Two side planks, 76 seconds each.
Crossfit:
Warmup
10 Box Jumps
10 Walking Lunges, push into Samson Stretch at the bottom of each step
Couch Stretch
Ankle Mobility with band
Strength
Zercher Squat (worked with Andy, who did crossfit in Afghanistan and recently joined CFM)
7×3: 45, 75, 95, 115, 135, 145, 165
MetCon
5 Min AMRAP – I think I completed 8
3 Heavy Hang Cleans (95#)
5 Pushups
5 min
Jump Rope, work on Double Unders
5 Min AMRAP – I think I completed 7
3 Heavy Deadlifts (185#)
5 Slam Ball (30#)
Lunchtime:
76 second planks, each side
Circuit: 4 rounds of the following:
5 push press @110 LBS
25 sit ups
25 pushups
2 sets of couch stretches each leg
Crossfit:
Warmup
Burgener
Pass throughs
OHS, pvc
Couch stretch
Strength
Snatch Balance
30 Minutes
Ed and I worked together on this, focusing on form the entire time. We kept the weight very low, at 65 lbs.
MetCon
12 minute AMRAP
3 dead hang pullups
5 KB Swings (used 24kg)
7 Lateral jumps (used the taller set of parallets)
I managed to finish 14 rounds, and bit into the 15th round: completed the pullups, but only got through one kettlebell swing.
Post-workout:
Couch Stretch, squat therapy against the pole
Lunchtime:
– two sets of 30 second couch stretches
– full straddle stretches and child pose stretches
Circuit: 6 rounds of deadlift, 25 situps, 25 pushups
135# x 10
155# x 10
185# x 8
205# x 6
205# x 6
205# x 6
75 second side planks, each side.
Warm-up run before karate.
Karate at 7am: stretching, basics, then 1-step and semi-free sparring. During basics, we did lots of kicks, which was sure to effect my race performance today 🙂
During the sparring, we tried to defend using various kata techniques instead of the typical rising block or fore-arm blocks and counters. I used some foot retraction and opposite leg kicks, trying to land the kick before the attacker lands their strike. We also practiced submission moves.
Unsa kata: when dropping to the floor, bend the right leg underneath in order to reach forward with the subsequent kick. I’ve been keeping the leg straight, which doesn’t allow a far-reaching kick. Then, when switching from the right hip to the left, the switch must be more dynamic. I’ve been doing this too slow.
9am: Bordentown St. Patrick’s Day 5k
The first mile was 6:05, but my legs got heavy (probably from all the kicks at karate this morning), and the other miles were closer to 6:30. Finish time was 19:56 according to my Garmin. I placed 11th overall, 1st place in the 30-39 age group. I’ll probably do a separate blog post with more details about this race.
Late morning workout:
73 pushups, 73 situps, 73 second side plank on each side, 15 pull ups.