Tag Archives: Parallette Pass Through

Back to Survival Mode

I’m not really feeling any affects from last night’s garage session. Quads getting a little sore from the back squats, but nothing close to major DOMS. It was my first WOD back at Survival Fitness for the 4pm class today.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 4 Rounds:
    • 15s Jumping Jacks
    • 15s Air Squats
    • 15s Mountain Climbers
    • 15s Squat Jumps
  • 4 Rounds:
    • 15s Plank
    • 15s Supermans
    • 15s Side Plank (L)
    • 15s Side Plank (R)

Back to the predictable warm-ups. :-)

OLY

2 Power Snatches every 15s for 4 minutes.

I used 95# and tried to get full hip extension, but didn’t have much success with it. It was tough due to not having much rest time at all, but I got through just fine with that weight.

WOD

7:00 AMRAP
3-6-9-12-15…

  • Thrusters (95#)
  • C2B Pull-ups

He was going for Open Workout 12.5 but messed up on the Rx weights, which should have been 100# for men. I thought about upping the weight, but stuck with the 95# as it was on the board. My best score for 12.5 was 66 reps back in August and I got 82 today. Using the lighter weight helps some but that’s a pretty big improvement. I’m pretty stoked about that since I hate thrusters and my C2B are usually not very good.

Finisher

5 Rounds

  • 30s Handstand (against wall)
  • 30s Rest

I tried to use as little pressure on the wall with my feet as I could, even taking them off the wall in the first couple of rounds. I also tried to really push up off the ground and keep everything really tight to help with actual handstands and handstand walks in the future.

I got home, took a short rest and then did some stuff out in the garage.

Strength

5 Rounds

  • 5 Incline Bench Press
  • 10 Parallette Pass Throughs
  • 90s Rest

I warmed up with a quick set of 5 with the empty 45# bar and then used 115# for all 5 sets on the incline bench. I did do 10 reps on my last set instead of 10. All of the pass throughs were done unbroken.

Conditioning

10 Rounds

  • 30s Row
  • 30s Rest

Was able to keep consistent efforts, except the first one was a little weak, but I made up for it in the last interval.

4-1-2013-row1

4-1-2013-row2

Solid day of training.

44 Minute Competition WOD

Yesterday I rested, but went for a 2 mile recovery walk.

Was up bright and early for event #3 of the Industrial Athlete Championship Series. A bunch of us from CrossFit Full Strength met at the gym at 6:15am and headed out to Mesa.

iacs-event3-full-strength-before

There were 4 events, but it was really just one big workout with short rest/transition periods. It was scored as one total event with total reps for everything combined as your score.

WOD #1

8:00 broken into 4 rounds of 2:00 Fire Hose Drag/Pull and Calorie Row

You will start next to your rower with the fire hose piled next to you. On GO you will grab the hose and run it approx 100 feet. Once you cross the marked line you will turn and pull the remainder of the hose fully across the line. Once the entire hose is across the line you will run back to the start area to your rower machine and row for calories for the remainder of the 2 min. This cycle will repeat 4 times without rest for a total of 8 minutes.

They kind of screwed things up here and allowed you to carry the entire hose if you wanted. That was obviously much easier and after a few Rx heats everyone was doing it. I paced myself and didn’t go all out on the rower with 3 more events to go. Got 105 calories. Looking back and because of how the overall scoring worked, I wish I would have pushed harder.

iacs-event3-rowing

* 4:00 rest

WOD #2

8:00 to complete 100 Wall Balls and max Pull-ups.

There will be medicine balls at the bottom of your squat that you must touch and a target set at 10 feet which you must hit with the ball. All athletes over 6′ tall may use a 25# plate under their touch ball to make a more consistent depth for all athletes.

I was worried about this one the most, but I actually did the best here. I went 40-20-10-10-10-10 on my wall balls and was done in around 4 minutes. Then I got 57 pull-ups, but they were pretty slow going. I never did more than 6 in-a-row and was down to doing 2 or 3 at a time at the end. Adam from our gym knocked out 20+ in his first jump up on the bar. If I could do that I would have smoked this WOD.

* 4:00 rest

WOD #3

8:00 broken into three 2:00 max rep cycles with 1 min rest/recovery.

HR Burpee with lateral jump over parallette bars. You may space your 2 parallette bars according to your desired distance preference. You will begin to the right side of the first bar. On GO you will drop to a HR burpee, recover, and laterally jump with both feet (no stepping) over a single parallette bar. Then you will repeat the process, jump over the second bar, and then hand release burpee again for a total of 3 burpees per pass over the 2 bars. So it’s basically burpee, jump, burpee, jump, burpee – that would be one pass earning 2 points then repeat coming back the other direction as many times as possible. You earn a point each time you jump the parallette bar.

* 1:00 rest

Sit-ups from the ground. There will be no supports, ab mats, or feet holding. The movement standard is touch the ground behind your head while laying on the ground then sit up and touch the ground directly in front of your feet. pressed together if desired.

* 1:00 rest

Parallette bars pass throughs. In this exercise you will earn one point each time your feet extend and heel strike the ground in front of your body. The movement standard is to touch the ground in front with knees in full extension and heels on ground then behind with knees fully extended while striking the toes to the ground. You will be holding your own weight up on the parallette bars and are NOT permitted to touch the ground underneath your body or walk through in any form.

I got 26 burpees, 64 sit-ups, and 25 pass throughs. When the guy announced we were only 30 secounds through burpees I couldn’t believe it because I was already dead. I tried to keep a steady pace and just keep moving on them. They were by far the worst. I smoked through the sit-ups and struggled my way through the pass throughs.

* 4:00 rest

WOD #4

8:00 Keg carry with short Wall Clears

In this event you will carry a keg filled at 100# (Men’s RX), 75# (Women’s RX, Men’s Scaled, and Men’s Masters) and 50# (Women’s Scaled and Women’s Masters) to a wall approx 25m away. You will then leave the keg and run back to the start line, touch line, and run back to the keg. You will then lift the keg over the wall, jump the wall, and continue to carry the keg to the next wall where you will again set down the keg, run back to the first wall, jump wall, run back to start line, touch line, run forward to wall, jump wall, return to keg, clear keg over 2nd wall, jump wall, and carry keg to turn around line approx 25m. Keep repeating the process for total distance covered.

This final WOD was kind of a joke because of the scoring. You got a rep/point for each time you threw the keg over a wall. At the end, the spread in the men’s Rx divisions was 8 to 14 reps. That was a shit ton of work for so few reps, compared to all of the other WODs where I got over 100 reps in each. I ended up with 12 points here.

I’ve been worried about my cardio the last couple of weeks and this was a good test. I’m really happy with the outcome. I got 389 points and finished in 8th place out of 43 men in the Rx division. There were some beasts here and I held my own.

iacs-event3-full-strength-after