Met-Con: 1000m Row, Pullups, Thrusters


I fell off the wagon and have been quite the slug since last Thursday’s workout.  Not only that, I’ve indulged in a few Canadian brewskis and a pint of high fat ice cream, and consumed pizza during a business meeting, things that normally aren’t on my list.  To jolt my body back into reality, I pulled up a workout I’d done before to see if I’d made any progress since I last did it.

Warmup:

500m Row
10 Air Squats
5 Squat Thrusters 45# (Front Squats plus Push Presses)
10 Ring Rows

Workout:

A CrossFit met-con called “Jackie” for time.

1000m Row
30 Pullups (Green Band)
50 Thrusters #45

Time: 11:10 (1:14 faster than last time)

This workout looks simple on paper, but so totally kicked my ass.  I had to break the thrusters up into groups of 10 to get through them.  Even a couple of hours later still a tad shaky.  Serves me right for falling off the wagon and self-indulging for the past few days.

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Met-Con Day: Rowing, Power Cleans, Thrusters


Warmup:

500m Row

Hang Power Cleans, 5 reps (weight check)

Thrusters*, 5 reps (weight check)

Workout:

Three rounds for time:
Row 250 meters
75# Hang Power clean, 9 reps
55# Thruster*, 6 reps

Time: 8:34

*Thruster is a combination Front Squat with a Push Press

Kept the weight light to keep the workout as anaerobic as possible.  Maybe next time I’ll try the Thrusters with the same weight as the Power Cleans, although I have a few barbells, so it’s not that big a deal.

Thrusters and Pullups


Tonight was pretty cool.  Ken came over to sample some of the CrossFit style workouts.  I showed him some of the basics on squats and deadlifts before we went over some scaling for the Fran workout (thrusters and pullups in 21, 15, and 9 reps per set).  We decided that getting a good steep angle on some ring rows would be a good start for the pullup motion.  Also, so that Penny and I could focus on Ken’s squat form, we had him use dumbbells for the thruster press portion.  This way we could concentrate on his heels and knees to keep him as safe as possible in the movement.

Ken did a nice job and completed his workout in 4:55.  He put out a great effort and I think he’ll feel it tomorrow!

Penny scaled hers to 25# Thrusters and black band pullups.  She cranked out a great time of 7:56  , which was about 1:30 better than her last time, especially when you consider she was doing band pullups vs jumping pullups.

My shoulders felt better today, so I opted to try this with the barbell instead of dumbells (that would have allowed my shoulders to operate independantly).  I did my barbell weight to 50# vs the 45# I’d done previously.  I didn’t want to increase too much to allow me to try full pullups (as opposed to the jumping pullups I did the last time).  After about 5 pullups, my shoulders wanted none of that, so I quickly threw up the blue band on the bar and started cranking out the rest of the pullups, keeping the intensity as high as possible.  I finished mine in 8:33, which is about 2 minutes faster than my last effort where I did jumping pullups and 45# barbell.

We look forward to working out with Ken again, and Kristin seems interested too.  Ken’s a monster, so he will be nicely built for some of the heavier stuff we get to do.

Afterwards, we treated ourselves to a nice meal at the Viva Tequila mexican restaurant, where we got to hear about their recent trip to Ireland.  Sounds like it was a great one!

Fight Gone Bad (Thrusters, SDLHP, Box Jump, Push Press, Row)


Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  (This simulates a “three 5-minute-round” MMA fight.)
The stations are:

Thrusters two 15# DB’s
SDLHP (Sumo Deadlift High Pull) 60#
Box Jump 10″
Push Press 50#
Row (calories)

Count and total reps/calories from each station and round.

Round 1 (28, 15, 20, 17, 9) Total 89

Round 2 (19, 11, 18, 12, 11) Total 71

Round 3 (17, 12, 21, 15, 15) Total 80

Total 240

1000m Row, Squat Thrusters, Pullups


Warmup
2 Rounds:
250m row
10 Hip-Back Extension
10 GHD Situps
10 OHS
Kipping swings on the pullup bar
10 Pushups
Shoulder Stretch with PVC pipe

Skills
Burgener Warmup : 5-step snatch progression (from Shrugs to Snatch catch in a Squat)

WOD
Today’s workout is “Jackie“. She is a Met-Con (Metabolic Conditioning) workout, designed to work the muscles through aerobic & anaerobic (All 3 energy pathways) for elapsed time, combining strength movements and endurance activities for intensity.

1000m Row
50 Squat Thrusters 45#
30 Pullups (green band)

Time: 12:24