Category: Wall Climbs

Wall Climbs.

WOD

Part I. Barbell Gymnastics:

Snatch

5 x 1

*Rest 30-60 seconds between lifts.

Completed: at 65lbs., 75lbs., 85lbs.. Then back to 65lbs. and focused on form.

Part II. Conditioning:

4 Rounds:

2 minutes Max Effort Row for Calories

Rest 1 Minute

1 Minute Max Wall Climbs

Rest 1 Minute

Completed: with an avg. of 32 calories burned per round on the rower. I’m almost able to walk back up to the wall on my hands into a completed handstand pushup. This is great news! At this point I should be able to kick up to a handstand pushup, but have yet to try. Will begin to focus on this.

Imagine

“A change of feeling is a change of destiny.” – Neville Goddard

There’s a lot of talk about Goal Setting recently. A lot of talk. At this point I’m not sure which came first, the deep nagging need I’ve had in the past few months to write down my Goals being very, very specific, or the Crossfit Goal Setting Seminar this weekend with CF Legend, Greg Amundson.

Oprah once said, ‘When you’re on the right path, the universe rises up to meet you.’ I believe it. I didn’t know about the course until days before, and debated whether or not to go. But, so glad I did. Aside from Greg’s dynamic, passionate, powerful presence, this was a day of forced soul searching on a Saturday. It was much needed. If you’re like me and work 9 to 5 during the week, most Saturdays are usually filled with errands and get togethers and other non-goal oriented items. Good or bad, however you view it, these items can be just that, time takers, gap fillers, while perhaps fun and entertaining, nothing that will ultimately get you towards your Goal. That is, if you actually know your Goal. Can articulate it. Which I do not, not specifically. Not down to the wire of execution. And therein lies the problem; you must be able to speak to your Goal in absolute detail, to each exact step you will take to reach it, to the point where you can taste it, smell it, feel it, as if it is happening right now.

“If you would like to accomplish something, you must first expect it of yourself…. Everything that you can experience with your senses was once in someone’s imagination.” – Dr. Wayne Dyer.

“Live and feel as if your future dreams are a present fact.”

Now to only put into writing, those future dreams.

Tonight’s warm up bears mentioning, because it felt just as hard as the WOD. Thought my arms were about to give out. But, then working the arms, upper body strength, is a part of my goal. So, it’s good to work these things.

Warm-Up:

3 Rounds:

15 Wallballs

10 Burpees

5 Wall Climbs

 Completed: Wall Balls at 14lbs. 2 Rounds before it was time to begin the WOD.

WOD:

I. 4 Rounds For Total Time:

10 Unbroken Fronts Squats at 70% 1RM

Run 400m

*Rest after each round as long as it took to complete the previous round

Completed: in 19:49. Avg. 3 minutes per round. Front Squat at 85lbs. Felt like a good weight, I was working almost to failure by reps 9 and 10. My laps actually grew faster in rounds 3 and finally 4.

II. 3 Attempts

Max Toes-to-Bar

I’m in!

“You’re off to Great Places!
Today is your day!
Your mountain is waiting,
So… get on your way!”
― Dr. Seuss

I can’t stop signing up for stuff. Somebody help me. Run a 5K? I’m in. Join the ACF Endurance Group? I’m in. Sign up for the POSE Workshop on running form, I’m in! Run a half marathon? I’m in. Do something you said you’d never do like start posting and updating on Facebook. I’m in! Meet up at 8am on a Saturday for a running group? Err… alright. Alright. Fine. I’m in.

CF is taking over. One ‘I’m in!’ at a time. It’s a beautiful thing. I’d make an excellent foot soldier.

Warm-Up:

Practice for 15 minutes:

10 Hollow Rocks

6 Pistols (Each Leg)

3 Strict Pullups

1 Handstand Walk Attempt

*Focus is on quality and control, NOT for rounds completed.

WOD:

I. For Time:

15 Wall Climbs

30 Ring Pushups

45 Toes-to-Bar

*15 Minute Time Cap

Completed: in 9:33. Wall climbs are tough, and I can get maybe a foot or two from the wall. Further and further as the reps continue. Toes-to-bar scaled to knees to hips. Or thereabouts.

II. 3 Attempts:

Max Hold in FLR

Rest 30 Seconds Between Attempts

Completed: longest hold in the first round 1:03.

II. Stretching and Flexibility:

Hold Side Split for 5 Minutes

Hold Middle Split for 5 Minutes

I’m in!

“You’re off to Great Places!
Today is your day!
Your mountain is waiting,
So… get on your way!”
― Dr. Seuss

I can’t stop signing up for stuff. Somebody help me. Run a 5K? I’m in. Join the ACF Endurance Group? I’m in. Sign up for the POSE Workshop on running form, I’m in! Run a half marathon? I’m in. Do something you said you’d never do like start posting and updating on Facebook. I’m in! Meet up at 8am on a Saturday for a running group? Err… alright. Alright. Fine. I’m in.

CF is taking over. One ‘I’m in!’ at a time. It’s a beautiful thing. I’d make an excellent foot soldier.

Warm-Up:

Practice for 15 minutes:

10 Hollow Rocks

6 Pistols (Each Leg)

3 Strict Pullups

1 Handstand Walk Attempt

*Focus is on quality and control, NOT for rounds completed.

WOD:

I. For Time:

15 Wall Climbs

30 Ring Pushups

45 Toes-to-Bar

*15 Minute Time Cap

Completed: in 9:33. Wall climbs are tough, and I can get maybe a foot or two from the wall. Further and further as the reps continue. Toes-to-bar scaled to knees to hips. Or thereabouts.

II. 3 Attempts:

Max Hold in FLR

Rest 30 Seconds Between Attempts

Completed: longest hold in the first round 1:03.

II. Stretching and Flexibility:

Hold Side Split for 5 Minutes

Hold Middle Split for 5 Minutes

Being proactive

“Let yourself be drawn by the stronger pull of that which you truly love.” ― Rumi

So, finally decided to have my shoulder checked. Might as well. Even though I already had a pretty good feeling what the outcome would be. Overuse after 40+ years of left-sided neglect. But, always better to be proactive.

To quote the Orthopedic Doctor’s technical description of what’s going on; ‘Basically, you’ve pissed off your left shoulder.’ When I explained I was doing Crossfit, he nodded in silent understanding. Then, after a series of simple tests with each arm, right, then left, pulling and pushing and demonstrating resistance, he said, ‘Wow, you’re really strong.’ To which I said, ‘Can’t touch this!’ And then jumped off the table, breaking out into a rendition of MC Hammer circa 1990, right there in the examining room.

No. Not really.

But he did say I was really strong. And it feels really good to have an Orthopedic Doc say you’re really strong. Especially since I’ve been bemoaning my lack thereof, of said strength. So, its all good.

MRI next week. Just to be sure. But, all in all, I feel good. Was nice to get back to the Triple Wide tonight.

Warm-Up:

Russian Gymnastics Warm-Up – Day 2

WOD:

I. Work up to a tough single Snatch

Completed: worked up to 65lbs. Focused mostly on form. Bit of a struggle with the straight jerk over head. As Kevin nicely pointed out, that bar has a long way to go, from dead-lift to snatch over head. He’s right. I don’t mind though. There’s no where else I’d rather be.

II. 5 Sets:

20 Double-Unders

Rest 20 Seconds

5 Wall Climbs

Rest 20 Seconds

Completed: 9:03 minutes. Scaled of course, since I can’t do double-unders yet, errr… or, wall climbs. Yeah. But, that’s the beauty of CF, there’s a place for everyone.

III. 4 Rounds:

5 Turkish Get-Ups (Right Arm)

5 Burpees

5 Turkish Get-Ups (Left Arm)

5  Burpees

Completed: sort of. Not really. Turkish Get-Ups are complicated. I focused on form, and that’s about it. Then proceeded to the double-wide and decided to finally row 2k for my final benchmark in the 90DC. Even though we’re halfway through. Completed the 2k in 9:27.