The Return of 30WOD (And my nemesis the free handstand)

As is customary this time of year I am starting to get the feeling that I should be doing more HIIT and a little less static BB type work. The cure for this feeling last time was 30WOD where I did the Crossfit Ark WOD every day for 30 days. It was such a blur that I can’t even remember how it was, but I will bet it was at the very least a good break from whatever I was doing. It was August of last year when this took hold, but this morning in the car as we were driving to work I was thinking how nice it would be to finish off my cut early and get down to the sub 240’s before June and spend summer at my correct weight. With the way my diet is now and the way my body is feeling I think this is a perfect solution. The question I am sure you are asking is why? What is the driving force for this? Well, I seem to have 2 kinds of workout methodologies at work here. The HIIT method with high tempo heart pounding lighter weights is great for summer especially since I can be outside and have lots of space to work out, whereas the more static Body Building approach with heavy weights, shorter rep counts and isolated bodyparts is better for the winter when I have less room and can pack on a little weight to help with the heavier lifts. The problem is that I can never seem to get these two to play well together. In that vein, then, it’s time for 30WOD2. As a comparison I will show you my last 5 workouts and the last 5 workouts from Crossfit Ark and you will notice immediately what looks to be more fun… I’m not saying what I do on a regular basis is boring, but there is a limit to what you can do when you are framing within that lifting type. Plus last time I never really claimed victory over the free handstand…. That’s all I have to say about that.

So I have a dilemma to face. Do I finish my 26 day Body Beast snip that I was doing or switch straight into 30WOD2 today…

Simon Vs Crossfit

1. Squats, seated extensions, short range hamstring curls
2. T25 Alpha Total Body Circuit
3. Barbell inverted rows and chinups – 175 reps
4. Arms - Barbell curls with db finish. CLose grip bench with free dip finish – 180 reps
5. Shoulders with KB – Clean and press, upright row, front raise – 130 reps

1. Shoulder Press (2-2-2-2-2)
Perform 2 shoulder press every 3 min for 5 sets
score heaviest set

Metcon (Time)
21-15-9
Power Snatch @ 115#/75#
Pull-ups

2. For Time
800m run
100 Air Squats
100 Burpees
100 Walking Lunges
800m run
30 min time cap

3. Skill
Spend time 10 minutes accumulating time in a hanging L-sit on the rope.

Metcon
15 min AMRAP
2 Rope Climbs
3 Power Cleans @ 165#/115#
30 Sit-ups

4. Metcon (AMRAP – Reps)
20 Alternating Tabata Rounds of each:
Calorie Row
Wallball @ 20#/14#
Calorie Row

5. Mobility and Recovery
10 min Hamstring/Glute Stretching

Metcon (Time)
3 RFT
10 Deadlifts @ 275#/190#
20 Pull-Ups
20 min cap