WORKOUTS
Challenge WOD: Tough Mudder Chipper
Run 3K – alternating between sprints and less intense running. Throw in perhaps 10 sprints of 70-200 meters.
Then, 50 seconds work, 10 seconds rest on each of the following exercises:
- TM push-up (using dumbbells, raise one arm directly to ceiling at top of each rep)
- LH one-arm kettlebell swing (to eye level)
- RH one-arm kettlebell swing (to eye level)
- Jumping alternating lunge
- Dumbbell back row (bend over, back parallel to ground, arms straight down, and pull dumbbells to chest)
- Dumbbell side lunge (dumbbells at sides, step laterally with right leg, completely straightening left leg; bend forward at hips and touch dumbbells to floor by right foot; push off right leg and make the same lateral lunge on your left leg)
- Push-up plus row (using dumbbells, after coming to top of push-up pull one db to chest and then lower; alternate arms on each rep)
- Lunge and twist (holding kettlebell at chest, lunge forward right leg, as your left knee kisses ground twist torso to the right; return to standing; switch legs)
- Dumbbell thrusters
- Decline push-up (feet on a box so body is parallel to floor at top of push-up)
- Mountain climbers
- Chest-to-bar pull-ups
- Superman plank (hold 50 seconds)
- Superman side plank left side (hold 50 seconds)
- Superman side plank right side (hold 50 seconds)
- Explosive dips (on dip station, dip, then explode up, coming off handles at top)
- Goblet squat (holding kettlebell at chest, pause 1 second at bottom)
Crazy, eh? You can download the pdf of the official Tough Mudder workout here. It has more thorough descriptions of each exercise; some of them are still a little unclear, but that’s okay. Keep in mind I’ve renamed some of them above to more closely match what we usually call them in CrossFit, but the workout is the same. We’ll see how it goes!
WOD 2: Gymnastics mash-up
5 RFT:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
10 Sots press, 45 lb
Terrific WOD demo here.
WOD 3: Row, snatch
1000m row
Rest 5 minutes
Every minute on the minute for 12 minutes:
2 Snatch @ 80% 1RM
STRENGTH
This week is all about overloading your motor control muscles and playing with your balance. Have fun!
SWOD 1: Uneven squat cleans, 6×5 – use 65% front squat PR, alternating the heavy side for each set, use a 10-15lb imbalance for anything over 80lbs, 5-10lbs for anything under
SWOD 2: Uneven overhead squat, 6×5 – use 75% overhead squat PR, same as SWOD 1 for the imbalance
SWOD 3: Turkish Get-up, 7×1, as soon as you hit 25lbs, use the junior bar instead of dumbbell, for men, once you hit 45lbs, use the men’s bar
GYMNASTICS
GWOD 1: Pistols
Practice pistol with roll for 5 minutes; alternating each leg
GWOD 2: Flexibility
Hold middle split for 2 minutes
Hold bottom of squat for 2 minutes
Hold pike stretch for 2 minutes
GWOD 3: Iron Cross Progression 2
MOBILITY
MWOD 1: New anterior hip flossing tweaks
MWOD 2: Compression tack and floss the knee
MWOD 3: The bottom-up pull load order, part 2
« Word to the wise: CrossFitting can look like terrorism For the week of December 11 »
[b]Challenge WOD: Tough Mudder Chipper[/b] : Good stuff!! We did our 3K cross country throughout the campus and got good and muddy, mixing in several sprints. A good push. Then we did the chipper out on the grass in the cool air. Got our lungs good and full of winter. This workout is the real deal. I used 25lb dumbbells and a 1.5pd kettlebell. Next time I’m going to try to go a little slower and keep moving throughout, rather than busting out too quick on an exercise and having to take breaks.
ALL about Tough Mudder; a great 21-minute video done by Bloomberg Enterprise. Gives a little insight into the "enterprise" AND a glimpse into some of the obstacles:
https://www.youtube.com/watch?feature=player_embedded&v=-AJQiJQsxVs
I’m back from hiatus; I’ve updated my blog and will dedicate the next three months of (intermittent) posting to all things mud.
http://allthingsfitness-christy.blogspot.com/
About today’s WOD:
[b]Challenge WOD: Tough Mudder Chipper[/b]
More than ANY OTHER COMPONENT of today’s Tough Mudderesque WOD, I found the run most effective. The unsuspected (and apropos) MUD element presented a challenge in the slightest of ways, most notably the uncertainty of footing. I was truly able to break in the new shoes, while getting a feel of what the cold + exertion would do to my body.
As I told Mr. Hilliker today, the Mudder seems to be a well-balanced event, combining both the necessity of STRENGTH and STAMINA. I’m looking forward to much goal-specific training in the days ahead.
Forgot to post my last one…even though I filled it out. 😛 So I have two for today.
SUNDAY:
Wittman
28:something rx’d
TOUGH wod! The first round I realized it was a lot harder than I expected. Rounds 3-5 I just wanted to quit, and round 6 brought a much appreciated second wind!
MONDAY:
WOD from OKC
30-20-10
WB shots
KBS
Walking lunge with KB
7:18 12#/1 pood
Nice little WOD, but I kinda forgot the KB for the lunges…oops. ^_^
[b]Front squat 3-3-3+[/b] : 125-145-165(10)
[b]MWOD1[/b] : Not sure I got a whole lot out of that. Maybe I wasn’t doing it right.
[b]GWOD1[/b] (pistols) : I worked with my pistol harness for a little while then graduated to just doing it on a couple of plates. It worked! I was able to do unassisted pistols on, basically, a 6" "box."
[b]GWOD2[/b] (flexibility) : One thing cool: Sitting at the bottom of the squat for 2 minutes was cake after all our 10 minute squat tests!
Christy–I loved that video you posted on the Tough Mudder!
Wow–made me wonder if I really want to do this. The Chernobyl Jacuzzi "mother of all ice cream headaches" does not look fun.
But it made me appreciate the camaraderie aspect of it a lot more.
Should be fun! Hopefully we all survive!
[b]WARMUP[/b]
30…
KBS, 1 pood
1-arm KBS, 1/2 pood (15 each arm)
GHD situps
back extensions
split lunges
[b]WOD:[/b]
rx for PAIN
note: The 800m run-portions of this WOD were done in 28-degree, sleeting conditions. Had it not been for Riley, I may have felt utterly defeated.
[b]Five 6-minute rounds with no rest in-between.[/b]
At the start of each interval, run 800 meters. Then, in the remaining time, complete as many rounds as possible of:
3 Push Press, 75lb
6 Pull-ups
9 Box Jumps
In each round, continue from where you left off in the AMRAP portion.
I feel the cold runs are good conditioning for my lungs. I know that I won’t lack for cold weather in the next few months of training. I could have gone heavier on the push press. If I do this one again, I will press 95lb. (Ah yes, visions of the Chernobyl Jacuzzi and the Mud Mile keep me pushing a little harder these days. Survival of the FIT–in body, maybe…in mind, DEFINITELY.)
[b]MWOD3[/b] (bottom-up) : Fascinating! Very helpful. I tried working on it with:
[b]Snatch 3-3-3-1-1-1[/b] : 80-95-110-125(f)-125(f)-115(PR). I clearly have a lot of work to do to get this movement down. I am so slow getting under the bar.
[b]WOD3[/b] (row, snatch) : Row – 3:35. Snatches: I kept changing the weight as I came to grips with my own limitations and then gained a little more confidence: 110(4), 105(5), 95(8), 100(7). I did find myself getting more comfortable with the bottom-up set-up. It took some doing but I began to see how the "start where you finish" idea really is helpful.
NO Mudder left behind…THIS is what it’s all about.
http://youtu.be/8frxQQBTZ9M
Wod 3: Row, Snatch
Row: 4 minutes
Snatch: 45 lbs
Still on the first week of Wendler on the front squats:
5-5-5[+1]
115-135-155
I’m taking it easy on Crossfit for the next little while–I’m worried about over-training. I’m not eating and sleeping enough to support the 5-on-2-off that I’ve been doing for the past 3 months and I’m starting to see it take a toll on my body.
WOD from OKC
30-20-10
WB shots
KBS
Walking lunge with KB
11:10 8#/1 pood
Back Squat 3-3-3-3-3
135-145-155-165-175
In between squat sets, I did some Mudder exercises. I had little no no rest during my WOD:
30 goblet squats, with 1.5 pood
30 KB swing, 1 pood
15 one-arm KB swing/arm, 1 pood
30 pullups
30 decline pushups, 20" box
30 push press, 45# bar
1:00 front plank
1:00 side planks, 1/side
There’s wisdom in your words, James. One can never underestimate REST in their training. I’ve learned that in the past year, more than any of my six years Crossfitting.
WOD 3 Row Snatch
5 min row. 75lbs snatch
[b]WARMUP[/b]
row 500m
30 GHD situps
30 back extensions
10 dips
[b]WOD[/b]
"Wood"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
65 pound Sumo-deadlift high-pull, 10 reps
65 pound Thruster, 10 reps
Rest 1 minute
4:13
4:15
4:19
4:48
4:15
TOTAL TIME 21:50
Hot legs:
60 wb shots
40 kb swings (1 Pood)
20 walking lunges with kb
*4 Minutes
GWOD 2: Flexibility
Only 6 minutes of these stretches went a long way to relieving the tightness in my hips. I felt much better after I did them.
Ran a 10K [approximately, it was just under seven miles]. I applied the things from that K-Starr video on running form and I didn’t have any pain in my shoulders and lumbar, which has never happened on a long run before. I think that helped me realize that I’m capable of running longer distances, I’ve just been limited by my poor form. I didn’t get winded at all; I felt really good after I was done. Planning on doing that again soon…
for the Mudders, from Tough Mudder:
"Big Mudder knows it’s cold and dark outside.Quit whining. Start training." 🙂
Happy training!
Did a personal workout, 5000 m row, 21:30
On Wednesday night I did GWOD 2 Flexibility. I am determined to stretch every day until I can do a full middle split.
Friday afternoon I did WOD 3 Row, snatch. It took me 5:12 for the rowing and I used 35 lbs. for the snatches.
WOD 3 Row, snatch:
6 min. for the row and I used 35lbs for the snatches.