120105 CF Strongman Cert

4-Jan OFF

Sleep 945-6a no alarm
Closed at the gym Thursday evening and didn't get home until after 8p.
45 minute hike

5-Jan

Sleep 8p-5a.  no alarm

strongman cert

Fun day in Johnson City at CrossFit Stacked .  Rob Orlando was not in attendance for the cert, as he was doing a fundraiser back home for the recent school shooting in CT.  I was definitely disappointed to get that email, but his head coach, Tim Burke, and the rest of the staff did a great job.  It was my favorite CrossFit certification.  Here is a bit of what we did...

End of first warm-up
9, 7, 5 AFAP
air squat
burpee

Tire flips: Got a 500lb tire over a few times, but was tough.
First "WOD"
45s AMRAP tire flips (had 265lbs tire w/horrible grip) only ~8 flips
30s AMRAP jumps onto tire ~25 jumps

Stone work
95lbs was the heaviest I did.  Did not attempt the 125lbs.
Second "WOD"
Half tabata stone w/75lbs: 6, 7, 6, 6

Keg work: went from 45lbs to 115lbs that was spitting beer everywhere so I played with the 45lbs once and watched the rest.

Lunch break

2nd half end of warm-up
3RFT
10 push-ups
10 sit-ups
Both felt somewhat slow relative to some of others.  Push-ups got tough to do fast 3rd round.
Yoke walks
Guesstimated distance of 50+ft.
Didn't pay attention to build up weights.  Last three were 300lbs, 310lbs, 330lbs.  300 & 310 were swinging a bit, but found my groove with the 330lbs.  Have more here.  Was a lot of fun.


Farmer's carry
First time not doing this with just DB/KBs.  Really enjoyed.
90lbs, 110lbs, 150lbs, 190lbs, 230lbs, 250lbs, 290lbs.  Had more here.  Felt like heavy wheel-barrel walk to me the way the weights angled.

Logs
Had a 35lbs ghetto-rigged log and 65lbs was the lightest standard.  From there is jumped to 120lbs.  So just played with 35 & 65lbs.  Definitely more awkward.
Final "WOD"
1 minute of work: 30s log from lap to overhead & 30s AMRAP burpees. Did 14 & 14 with 35lbs. Haven't done fast burpees in a long time. I would actually say they were fun! Especially for the one round. :)

Made it home to take dogs to woods for ~20 minute short little hike.

6-Jan

Sleep 9p-6a no alarm.
Body is not acutely sore, but I feel pretty worked today. Mid-back probably most tired & left forearm continues to talk to me since the TGU mania on Tuesday.  I have two 30 min. manual therapy sessions scheduled for this week, as drop-ins haven't been as consistent as they usually are and I definitely feel a difference without the regular MT work.

OFF and go from here