Tuesday, September 29, 2009
"GI Jane"
This was Sunday's workout at CrossFit Regina, but I did it today, because I'm resting my back after tweaking it during Fight Gone Bad. I need to heal up for Saturday.
100 burpee pull-ups, or "burpulls" for time.
Basically, you drop down, do the push-up part of the burpee, and when you get up for the jump, you jump up to the pull-up bar and do a pull-up. To do it rx'd, you do it to the 8-foot bar, and that's a bit of a leap for me, since I'm only 5'9". I usually take a step back and do a step into a two-footed jump. I have to jump to grab the bar, and then do a kipping pull-up. If I was taller, I could just do a jumping pull-up, which would knock a bit of time off.
It took me 18:25. I think I took like three minutes off the last time I did it, but there's still lots of room for improvement there. The worst part was that I couldn't keep track of my reps, even though I was marking off every set of ten. I may have done a few more than 100, or possibly a few less, though I try to not give myself the benefit of the doubt.
I didn't use any tape, but hands didn't rip, which I'm glad about.
100 burpee pull-ups, or "burpulls" for time.
Basically, you drop down, do the push-up part of the burpee, and when you get up for the jump, you jump up to the pull-up bar and do a pull-up. To do it rx'd, you do it to the 8-foot bar, and that's a bit of a leap for me, since I'm only 5'9". I usually take a step back and do a step into a two-footed jump. I have to jump to grab the bar, and then do a kipping pull-up. If I was taller, I could just do a jumping pull-up, which would knock a bit of time off.
It took me 18:25. I think I took like three minutes off the last time I did it, but there's still lots of room for improvement there. The worst part was that I couldn't keep track of my reps, even though I was marking off every set of ten. I may have done a few more than 100, or possibly a few less, though I try to not give myself the benefit of the doubt.
I didn't use any tape, but hands didn't rip, which I'm glad about.
Saturday, September 26, 2009
Fight Gone Bad: Well, THAT'S a bit of a surprise
318. Previous best was 291. A year ago, I did 256 on Sept. 27.
That score is a bit of a because we had some people over last night and there were Jell-o shooters (I lost count) and cheese fondue. I wasn't super hungover today, but I did feel a bit off.
I also did the workout solo. Everyone else who showed up to do it all went in the first round. Some of their scores may have suffered a bit because of the gym's configuration and some confusion about which station to hit next.
When it was my turn, I made sure the barbell and boxjump were nice and close to the rower and wallball to make sure the transitions were quick, since I didn't have to worry about getting in anyone else's way. That helped a bit, but it was the steady encouragement from Christine, Julie and Leya that really drove this score. I'm pretty happy with it.
That score is a bit of a because we had some people over last night and there were Jell-o shooters (I lost count) and cheese fondue. I wasn't super hungover today, but I did feel a bit off.
I also did the workout solo. Everyone else who showed up to do it all went in the first round. Some of their scores may have suffered a bit because of the gym's configuration and some confusion about which station to hit next.
When it was my turn, I made sure the barbell and boxjump were nice and close to the rower and wallball to make sure the transitions were quick, since I didn't have to worry about getting in anyone else's way. That helped a bit, but it was the steady encouragement from Christine, Julie and Leya that really drove this score. I'm pretty happy with it.
Friday, September 25, 2009
"Friday With No Two Pizzas" and Vaseline on my ass
The name of the WOD comes from a quote from an episode of "Friends," which is Robin's favourite show. You can see the full quote on the second comment here.
For time, four rounds of:
400m run
50 sit-ups
50 sumo deadlift high pulls (45lbs)
That's a lot of sit-ups. And the problem with me and sit-ups is that once I do a certain amount, I get a blister on my inside right buttock, just outside the crack, at the point where the tailbone makes contact with the floor, causing friction. The technical CrossFit term for this is "Monkey Butt."
200 sit-ups would normally mean a few days of really uncomfortable sitting, along with occasional urges to throw my feces at people who anger me.
However, for the first time, I used a trick that Simon passed on a while back. He said the trick was to reduce the friction between your ass and the floor using Vaseline or something like that. It worked pretty well, I gotta say. No Monkey Butt.
As for the workout, it was tough. After the first round, I knew it was going to suck bad, as my running, sit-ups, and SDHPs all slowed down considerably. I had the Janimal on my tail the whole time.
25:56. We didn't have time to do the "Three Minute Fran" that was also on the books. Oh well.
For time, four rounds of:
400m run
50 sit-ups
50 sumo deadlift high pulls (45lbs)
That's a lot of sit-ups. And the problem with me and sit-ups is that once I do a certain amount, I get a blister on my inside right buttock, just outside the crack, at the point where the tailbone makes contact with the floor, causing friction. The technical CrossFit term for this is "Monkey Butt."
200 sit-ups would normally mean a few days of really uncomfortable sitting, along with occasional urges to throw my feces at people who anger me.
However, for the first time, I used a trick that Simon passed on a while back. He said the trick was to reduce the friction between your ass and the floor using Vaseline or something like that. It worked pretty well, I gotta say. No Monkey Butt.
As for the workout, it was tough. After the first round, I knew it was going to suck bad, as my running, sit-ups, and SDHPs all slowed down considerably. I had the Janimal on my tail the whole time.
25:56. We didn't have time to do the "Three Minute Fran" that was also on the books. Oh well.
Wednesday, September 23, 2009
"Elizabeth"
For time:
21-15-9
135lb cleans
Ring dips
Sometimes, you gotta get humbled by the CrossFit gods. This WOD combines two of my weaknesses into one neat little package. But I guess you can't get better if you don't try, right?
It took me 22:11.
I definitely wasted too much time between reps, especially on the cleans. I'd do one, ditch it, and have to re-psych myself up for the next one. I'm still a little freaked out by the 135lbs. Going in, I knew it was going to take me a long time, but I could have increased my intensity level. I'd like to try this again in a month or so.
This is one of those times I wish I hadn't looked on YouTube for an example video, because I see a bunch of dudes with 5- and 7-minute times.
Afterward, we had to do 6 x 15 Double Unders. The 15s had to be unbroken, or you start that set again. I managed to do them all unbroken. For people who did that, they then have to do a bonus set of max DUs. After a couple of "warm-ups" of 2 and 3, I managed 16.
Overheard at the Gym...
Tyler, the last one to finish his workout, is the last one packing up to leave.
Franz: "Alright, get out of the gym. I want to get home. I've got a beautiful woman sleeping in my bed."
Tyler: "Don't you live with your aunt?"
Tuesday, September 22, 2009
25 Ring Dips... and then another 25
On days I don't go to CFR I am going to work on my ring dips.
Tonight, I started slowly, with 25 for time. It took me 5:30, which is fucking terrible.
I walked the dogs (not for time), then gave it another shot. On the second go-round, it took me 6:35.
I just checked the CrossFit Regina website and tomorrow's WOD is "Elizabeth" (21-15-9 ring dips and 135lb squat cleans) which is gonna suck.
Tonight, I started slowly, with 25 for time. It took me 5:30, which is fucking terrible.
I walked the dogs (not for time), then gave it another shot. On the second go-round, it took me 6:35.
I just checked the CrossFit Regina website and tomorrow's WOD is "Elizabeth" (21-15-9 ring dips and 135lb squat cleans) which is gonna suck.
Monday, September 21, 2009
Have CrossFit, will travel
The guys at CrossFit Las Vegas have posted a link to a PDF document that has all kinds of exercises you can do without equipment. Here's the link.
Overhead squats, Tabata mash-up, falling on my ass
Today, we started off with OHS, in 3-3-3-3-3.
After Saturday, I wasn't sure that I could do much more OHS than the 115lb we were prescribed. The good part was that we could take it from the rack and not have to snatch it to get it above our heads.
I did 135lbs, and probably could have gone a little heavier, maybe five or 10 pounds more, but we were already running late. At least I know for next time.
Then it was time for the Tabata mash-up, alternating with 20-inch box jumps and push-ups.
As I was doing a couple of box jumps to warm up, I managed to kick the box out from underneath me on the jump-off and land on my ass and elbow. The landing didn't feel great, but the only thing that was really hurt was my pride. The box in question is the one at CFR that has a base that isn't much wider than the top.
I switched to a 24-inch box for the Tabata. Ended up with 72 jumps and 68 push-ups, for a total of 140.
After Saturday, I wasn't sure that I could do much more OHS than the 115lb we were prescribed. The good part was that we could take it from the rack and not have to snatch it to get it above our heads.
I did 135lbs, and probably could have gone a little heavier, maybe five or 10 pounds more, but we were already running late. At least I know for next time.
Then it was time for the Tabata mash-up, alternating with 20-inch box jumps and push-ups.
As I was doing a couple of box jumps to warm up, I managed to kick the box out from underneath me on the jump-off and land on my ass and elbow. The landing didn't feel great, but the only thing that was really hurt was my pride. The box in question is the one at CFR that has a base that isn't much wider than the top.
I switched to a 24-inch box for the Tabata. Ended up with 72 jumps and 68 push-ups, for a total of 140.
Saturday, September 19, 2009
Gearing up for the Games
Today, participants in the upcoming Saskatchewan CrossFit Games (co-organized by the Regina and Saskatoon affiliates) were invited to do two workouts, one at 9am and the other at noon, in order to begin to get used to what it's going to be like in a couple of weeks.
9am
Three rounds of:
12 x 115 lb overhead squats
12 x 24" box jumps
12 x chest-to-bar pull-ups
We were given a 15 minute time limit to do this, and each competitor was assigned someone to count our reps and make sure our form was perfect. I was lucky to have Ferrah do mine. She provided just the right amount of steady encouragement throughout.
The worst part of this was the overhead squats. Actually, getting the 115 lbs overhead with a snatch was very tough, so it actually probably helped my time in a way, because it made me more reluctant to drop it. The first set of 12, I was able to do all of the squats uninterrupted. Getting low enough without losing my balance was a big challenge. I did end up falling on my ass during the second set. Always fun.
Somehow, I managed to finish with a time of 8:18, which was the best time of the day. I attribute it mostly to Brad Flood being next to me. I was finishing my squats a bit faster than him, but then we'd move to box jumps and he was popping up and down like it was completely effortless. (Note to self: Do more box jumps) It was everything I could do to just try to stay ahead of him.
12pm
At 9am, all we knew about the noon workout was that it would involve a salt bag. I joked, "Hey, after the 115 lb overhead squats, a 45 lb salt bag will feel light."
I should have known better.
With two saltbags in an oversized army surplus duffel bag:
400m run (yep, carrying the 90 lb bag anyway you like, without using the straps).
30 clean and jerks with the bag. ("Grace")
Climb the rope and ring the bell (thankfully, not carrying the two salt bags with you.)
I was placed in the second heat, which means I had to count for one of the competitors, James, who's an absolute animal and one of CFR's most elite athletes. That's when it hit home just how frickin' hard this workout was going to be. James's weighted 400m run was faster than a lot of people's regular 400m time, but he looked like he was going through Hell on the C&Js. He finished in just over 10 minutes, which was pretty incredible. Here's a video of BrianB doing C&Js with the bag. BrianB is in awesome shape, so watching this should tell you how tough this workout was.
After ripping up my hand on a rope dismount a few weeks back, I wasn't thrilled about the idea of a rope climb. But after seeing how the other competitors did in the first heat, I figured that I probably wouldn't finish the 30 C&Js before the 13 minute time limit, so it wouldn't be an issue.
When it was my turn, I had a pretty good time on the 400m, but it was very tough to get any kind of speed on the C&Js. I was taking way too long between the reps, but James was very good at keeping me going, making me aware of the time and giving me advice on the best way to keep the bag jerkable. He said my form got better and faster as I got toward the end. Part of that was just me wanting to get done so I wouldn't have to do it anymore.
I finally got done the 30 C&Js at around 11:00, so it was time to climb the rope. I took a quick drink, chalked my hands, and got on the rope. If I was fresher, I would have tried it no-hands, but today I needed my feet, too. Although I'm not sure how much spreading my knees out bowlegged and pinching the rope between my feet really helped. When I finally got to the top, it took a fair amount of willpower to get one hand off the rope to ring the bell at 11:50. This time, I climbed down and emerged free of any hand trauma.
9am
Three rounds of:
12 x 115 lb overhead squats
12 x 24" box jumps
12 x chest-to-bar pull-ups
We were given a 15 minute time limit to do this, and each competitor was assigned someone to count our reps and make sure our form was perfect. I was lucky to have Ferrah do mine. She provided just the right amount of steady encouragement throughout.
The worst part of this was the overhead squats. Actually, getting the 115 lbs overhead with a snatch was very tough, so it actually probably helped my time in a way, because it made me more reluctant to drop it. The first set of 12, I was able to do all of the squats uninterrupted. Getting low enough without losing my balance was a big challenge. I did end up falling on my ass during the second set. Always fun.
Somehow, I managed to finish with a time of 8:18, which was the best time of the day. I attribute it mostly to Brad Flood being next to me. I was finishing my squats a bit faster than him, but then we'd move to box jumps and he was popping up and down like it was completely effortless. (Note to self: Do more box jumps) It was everything I could do to just try to stay ahead of him.
12pm
At 9am, all we knew about the noon workout was that it would involve a salt bag. I joked, "Hey, after the 115 lb overhead squats, a 45 lb salt bag will feel light."
I should have known better.
With two saltbags in an oversized army surplus duffel bag:
400m run (yep, carrying the 90 lb bag anyway you like, without using the straps).
30 clean and jerks with the bag. ("Grace")
Climb the rope and ring the bell (thankfully, not carrying the two salt bags with you.)
I was placed in the second heat, which means I had to count for one of the competitors, James, who's an absolute animal and one of CFR's most elite athletes. That's when it hit home just how frickin' hard this workout was going to be. James's weighted 400m run was faster than a lot of people's regular 400m time, but he looked like he was going through Hell on the C&Js. He finished in just over 10 minutes, which was pretty incredible. Here's a video of BrianB doing C&Js with the bag. BrianB is in awesome shape, so watching this should tell you how tough this workout was.
After ripping up my hand on a rope dismount a few weeks back, I wasn't thrilled about the idea of a rope climb. But after seeing how the other competitors did in the first heat, I figured that I probably wouldn't finish the 30 C&Js before the 13 minute time limit, so it wouldn't be an issue.
When it was my turn, I had a pretty good time on the 400m, but it was very tough to get any kind of speed on the C&Js. I was taking way too long between the reps, but James was very good at keeping me going, making me aware of the time and giving me advice on the best way to keep the bag jerkable. He said my form got better and faster as I got toward the end. Part of that was just me wanting to get done so I wouldn't have to do it anymore.
I finally got done the 30 C&Js at around 11:00, so it was time to climb the rope. I took a quick drink, chalked my hands, and got on the rope. If I was fresher, I would have tried it no-hands, but today I needed my feet, too. Although I'm not sure how much spreading my knees out bowlegged and pinching the rope between my feet really helped. When I finally got to the top, it took a fair amount of willpower to get one hand off the rope to ring the bell at 11:50. This time, I climbed down and emerged free of any hand trauma.
New Pull-up Benchmark
Last night, a bit before bedtime, I was out in my garage to grab some Milkbones for our dogs Yoda and Chewie. I glanced over at my rings and then my pull-up bar and felt a twinge of guilt for neglecting them lately.
My upper arms were still a bit sore to do any ring dips, so I hopped on the pull-up bar and started doing some pull-ups cold. I managed to hold on long enough to do 25, which is a new personal best for me (previous was 23 at CrossFit Regina) and beat by five my previous best of 20 in the garage.
The best part is that I know it's possible for me to do even more. My hands didn't hurt at all, and I might have done more with a better warm-up.
My upper arms were still a bit sore to do any ring dips, so I hopped on the pull-up bar and started doing some pull-ups cold. I managed to hold on long enough to do 25, which is a new personal best for me (previous was 23 at CrossFit Regina) and beat by five my previous best of 20 in the garage.
The best part is that I know it's possible for me to do even more. My hands didn't hurt at all, and I might have done more with a better warm-up.
Friday, September 18, 2009
"Hands Off Helen"
I've been having these weird pains, first from my right arm and then from my left, mostly in the biceps and triceps. So I've rested since Tuesday, and did a workout that didn't involve arms today.
"Hands Off Helen"
For time, three rounds of:
400m run
21 GHD sit-ups
12 24" box jumps
My time was 11:46.
I used to do GHDs as part of my warm-up, until I did a stupid, self-designed workout that involved 150 of them and fucked up my back for a couple of months. I need to re-introduce them into my routine, because they were way harder than they should have been here. My box jumps sucked, too.
"Hands Off Helen"
For time, three rounds of:
400m run
21 GHD sit-ups
12 24" box jumps
My time was 11:46.
I used to do GHDs as part of my warm-up, until I did a stupid, self-designed workout that involved 150 of them and fucked up my back for a couple of months. I need to re-introduce them into my routine, because they were way harder than they should have been here. My box jumps sucked, too.
Tuesday, September 15, 2009
"Hip Hip Hooray"
Four rounds of:
30 overhead lunges w/ 45lb bar
15 burpees
15 weighted sit-ups w/ 45lb dumbbell
15:21.
After, we were supposed to do 3 rounds of 3 reps of our 80% max clean and jerk. I'm not sure what my max is, but I did do a 165lb hang clean once, so I thought 135 would be okay. I did a couple rounds of 115 and a couple of 135. I didn't want to push it anymore than that, as I barely got the last one at 135.
My right arm is still bothering me a fair bit from Saturday's Painstorm. I may have to sit out Thursday if I'm going to do the infamous "My Pet Rock" Painstorm on Saturday.
30 overhead lunges w/ 45lb bar
15 burpees
15 weighted sit-ups w/ 45lb dumbbell
15:21.
After, we were supposed to do 3 rounds of 3 reps of our 80% max clean and jerk. I'm not sure what my max is, but I did do a 165lb hang clean once, so I thought 135 would be okay. I did a couple rounds of 115 and a couple of 135. I didn't want to push it anymore than that, as I barely got the last one at 135.
My right arm is still bothering me a fair bit from Saturday's Painstorm. I may have to sit out Thursday if I'm going to do the infamous "My Pet Rock" Painstorm on Saturday.
Sunday, September 13, 2009
36 Hours Later
It's been a day and a half since I finished the Olympic Bar Mile and I am still sore pretty much everywhere. Rest day tomorrow, I think.
Saturday, September 12, 2009
Painstorm: Olympic Bar Mile
This was requested by Pam, who wanted to do a Painstorm for her birthday. Crossfitters come up with crazy ideas like that.
It consists of:
Run 400m
Using a 45lb bar:
50 back squats
50 front squats
50 overhead squats
Run 400m. God, this sucked after all those squats. I actually had to rest after 200m.
Using a 45lb bar:
50 shoulder presses
50 push presses
50 push jerks
Run 400m. Took another rest at the 200m turnaround.
Using a 45lb bar:
50 hang cleans
50 hang snatches
Run 400m
My time was 30:33
I sprinted as fast as I could on the final 200m run, mostly in a desparate attempt to stay in front of D3 (he tends to pass me right at the end of workouts). I stuck my head in the gym to yell "Time!" then immediately ducked back out so I could vomit behind a dumpster.
I didn't actually throw up, but that was only because my stomach was empty. I did spend a few moments dry heaving, trying to do so quietly, to not disturb Leya, who was doing her reps a few steps away in the alley.
I guess my first meeting with imaginary CrossFit mascot Pukey the Clown will have to wait.
BrianB set a new gym record at just over 28 min. That dude is an animal. Christian and Chris T. were both under 29 min as well.
It consists of:
Run 400m
Using a 45lb bar:
50 back squats
50 front squats
50 overhead squats
Run 400m. God, this sucked after all those squats. I actually had to rest after 200m.
Using a 45lb bar:
50 shoulder presses
50 push presses
50 push jerks
Run 400m. Took another rest at the 200m turnaround.
Using a 45lb bar:
50 hang cleans
50 hang snatches
Run 400m
My time was 30:33
I sprinted as fast as I could on the final 200m run, mostly in a desparate attempt to stay in front of D3 (he tends to pass me right at the end of workouts). I stuck my head in the gym to yell "Time!" then immediately ducked back out so I could vomit behind a dumpster.
I didn't actually throw up, but that was only because my stomach was empty. I did spend a few moments dry heaving, trying to do so quietly, to not disturb Leya, who was doing her reps a few steps away in the alley.
I guess my first meeting with imaginary CrossFit mascot Pukey the Clown will have to wait.
BrianB set a new gym record at just over 28 min. That dude is an animal. Christian and Chris T. were both under 29 min as well.
Friday, September 11, 2009
Back Squats and half-"Cindy"
5-5-5 80 per cent max back squats.
I did 175. Probably could have gone 10 or 20 heavier. Then again, I didn't, so maybe I should just shut the fuck up and stop talking big.
Then 10 minutes of "Cindy":
5 pull-ups
10 push-ups
15 squats.
I did 9 rounds plus 5 PLU, 10 PU and 8 SQ. Push-ups slowed me down bad, and my hands were a little raw from Wednesday, so I wasn't eager to get back on the bar for pull-ups. That could have cost me the full ten rounds I was aiming for. Or maybe I just suck.
I did 175. Probably could have gone 10 or 20 heavier. Then again, I didn't, so maybe I should just shut the fuck up and stop talking big.
Then 10 minutes of "Cindy":
5 pull-ups
10 push-ups
15 squats.
I did 9 rounds plus 5 PLU, 10 PU and 8 SQ. Push-ups slowed me down bad, and my hands were a little raw from Wednesday, so I wasn't eager to get back on the bar for pull-ups. That could have cost me the full ten rounds I was aiming for. Or maybe I just suck.
Thursday, September 10, 2009
Yeah... well, let's see them do burpees
Every day YouTube recommends a bunch of great stuff for me. It either has to do with CrossFit, UFC, large predatory animals eating even larger prey, pro wrestling, the movie "Anchorman," or "The Office."
What can I say, YouTube gets me.
Here's something that was recommended for me today. I gotta say, it pisses me off a little the way these guys make this look so easy.
What can I say, YouTube gets me.
Here's something that was recommended for me today. I gotta say, it pisses me off a little the way these guys make this look so easy.
Wednesday, September 9, 2009
"Barbara"
For time, five rounds of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest three minutes in between rounds.
Total time, including the 12:00 in breaks was 38:44. My round times were:
4:23
5:14
5:39
6:04
5:24
_____
26:44 total work time.
The problem with this one is the math. If you think about the total number of reps you have to do, it's pretty daunting. Of course, since looking on the CrossFit Regina website last night, it's pretty much all I could think about.
During the workout, my pull-ups were fairly bad and my push-ups were atrocious. By the third round, sit-ups were like torture.
AngDesj was chasing me the entire time, and she kept letting me know about it. The last round, despite my head start, she made up a lot of time on the pull-ups and then passed me on the push-ups. But she's got an issue with sit-ups, so I thought I could catch her.
It was weird, something came over me during the sit-ups. It wasn't really a second wind, but more like I was suddenly filled with an inner peace that relaxed me and let me just do the work without feeling a lot of pain from my abs. I just closed my eyes, went to work, and was able to do 25 straight, and finish the rest pretty quickly. I also did better on the squats in the final round than any other round, doing 30 straight, quick breather, then two sets of 10.
Afterward, I felt like death. I was semi-concerned that I was going to pass out on the drive home.
Michele and BrianB kicked ass on this one.
I found a video of a "Babara" workout on YouTube. I particularly enjoyed how the dude in the muscle shirt isn't doing full pull-ups. Full extension on the arms, fucker!
Oh, are they anchoring their feet for the sit-ups? Yes they are. Are they sitting all the way up? No they are not. Someone needs to yank this gym's affiliation.
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest three minutes in between rounds.
Total time, including the 12:00 in breaks was 38:44. My round times were:
4:23
5:14
5:39
6:04
5:24
_____
26:44 total work time.
The problem with this one is the math. If you think about the total number of reps you have to do, it's pretty daunting. Of course, since looking on the CrossFit Regina website last night, it's pretty much all I could think about.
During the workout, my pull-ups were fairly bad and my push-ups were atrocious. By the third round, sit-ups were like torture.
AngDesj was chasing me the entire time, and she kept letting me know about it. The last round, despite my head start, she made up a lot of time on the pull-ups and then passed me on the push-ups. But she's got an issue with sit-ups, so I thought I could catch her.
It was weird, something came over me during the sit-ups. It wasn't really a second wind, but more like I was suddenly filled with an inner peace that relaxed me and let me just do the work without feeling a lot of pain from my abs. I just closed my eyes, went to work, and was able to do 25 straight, and finish the rest pretty quickly. I also did better on the squats in the final round than any other round, doing 30 straight, quick breather, then two sets of 10.
Afterward, I felt like death. I was semi-concerned that I was going to pass out on the drive home.
Michele and BrianB kicked ass on this one.
I found a video of a "Babara" workout on YouTube. I particularly enjoyed how the dude in the muscle shirt isn't doing full pull-ups. Full extension on the arms, fucker!
Oh, are they anchoring their feet for the sit-ups? Yes they are. Are they sitting all the way up? No they are not. Someone needs to yank this gym's affiliation.
Tuesday, September 8, 2009
"B-1"
Three rounds of:
400m
21 bell swings (55lb)
15 knees-to-elbows
9 ring dips
I went out to the completely unauthorized and woefully underequipped rogue affiliate CrossFit Creekside (aka my garage) for this one, as we had plans in the evening. I don't have a kettlebell, so I put 55lbs on a dumbbell. For the 400m runs, I just ran around the block, and from what I remember when I measured it via Google pedometer (that word always makes me thing of a machine that can detect pedophiles) think it's closer to 450m. Also, as discussed, my pull-up bar, "Harley," has a slightly wider diameter than the bars at Crossfit, which made maintaining the grip on the K2Es a little harder.
Working out by myself, I find there's definitely a different vibe than being in a gym full of people. I try not to get too competitive, but for me it is helpful motivation to try to catch up to (or at least not fall too far behind) someone, or to try to stay ahead. It sure reduces the amount of time I spend on breathers and pushes me to push forward when my body is just begging for a few more seconds of rest.
This was the first workout I ever did with unassisted ring dips, though by the end, there were a few on which I probably didn't get enough extension to pass muster. That's one area I still need to keep working on.
Time was 19:56.
400m
21 bell swings (55lb)
15 knees-to-elbows
9 ring dips
I went out to the completely unauthorized and woefully underequipped rogue affiliate CrossFit Creekside (aka my garage) for this one, as we had plans in the evening. I don't have a kettlebell, so I put 55lbs on a dumbbell. For the 400m runs, I just ran around the block, and from what I remember when I measured it via Google pedometer (that word always makes me thing of a machine that can detect pedophiles) think it's closer to 450m. Also, as discussed, my pull-up bar, "Harley," has a slightly wider diameter than the bars at Crossfit, which made maintaining the grip on the K2Es a little harder.
Working out by myself, I find there's definitely a different vibe than being in a gym full of people. I try not to get too competitive, but for me it is helpful motivation to try to catch up to (or at least not fall too far behind) someone, or to try to stay ahead. It sure reduces the amount of time I spend on breathers and pushes me to push forward when my body is just begging for a few more seconds of rest.
This was the first workout I ever did with unassisted ring dips, though by the end, there were a few on which I probably didn't get enough extension to pass muster. That's one area I still need to keep working on.
Time was 19:56.
Sunday, September 6, 2009
"Griff"
Run 800m, 400m backwards, 800m, then 400m backwards.
This was a lot worse than it sounds. Of course, the massive four-plate brunch I had at Alredo's didn't help matters. I got a stitch in my side on the first 200m and it didn't let up. Running backwards really sucks.
12:57.
This was a lot worse than it sounds. Of course, the massive four-plate brunch I had at Alredo's didn't help matters. I got a stitch in my side on the first 200m and it didn't let up. Running backwards really sucks.
12:57.
Thursday, September 3, 2009
"Gates of Fire 2"
UPDATE - I had mistakenly thought the name of this WOD was "Gates of Hell 2"
Apparently, they do a lot of weighted squats in Hell. After yesterday's Heavy Fran thrusters, this one was a little tough.
50 sit-ups
50 push-ups
25 front squats
25 back squats
25 overhead squats
25 front squats
50 pull-ups
50 sit-ups
Rx'd weight for the squats is 65lb.
I was doing fine on the sit-ups until the last 10. The push-ups started to suck really early, like after 20 of them.
On all of the squat variations, the most I ever did consecutively was 12, and there were sets of 3 and 4, too.
My sissy hands were a bit raw from yesterday's pull-ups, so after a couple of sets of 10, it was 5s, 4s, and - by the end - 1s.
The last 50 sit-ups sucked HARD. After 10, I was starting to question whether I could do it. I turned to face the clock to give me a bit of motivation. I was hoping to beat 16:30, but I had like 9 left at 16:35. I managed to squeak in under the 17:00 mark, though.
16:57
We were supposed to wait five minutes after the last person was finished, then do a 400m sprint. I got a bit more of a rest than others, but my thighs were still threatening a mutiny when we lined up. Right off the start, Janimal kept a pretty good pace in front of me. That girl is in shape. I found a little bit of energy on the final 200, and managed to push myself pretty hard in the last 100m.
1:24
After this, I wondered what Gates of Hell 1 is like. I found a video on YouTube. If this is true, it looks truly awful. It would also be impossible for me, because I can't deadlift 315 once, let alone three times every other minute. And don't get me started on rope climbs.
Apparently, they do a lot of weighted squats in Hell. After yesterday's Heavy Fran thrusters, this one was a little tough.
50 sit-ups
50 push-ups
25 front squats
25 back squats
25 overhead squats
25 front squats
50 pull-ups
50 sit-ups
Rx'd weight for the squats is 65lb.
I was doing fine on the sit-ups until the last 10. The push-ups started to suck really early, like after 20 of them.
On all of the squat variations, the most I ever did consecutively was 12, and there were sets of 3 and 4, too.
My sissy hands were a bit raw from yesterday's pull-ups, so after a couple of sets of 10, it was 5s, 4s, and - by the end - 1s.
The last 50 sit-ups sucked HARD. After 10, I was starting to question whether I could do it. I turned to face the clock to give me a bit of motivation. I was hoping to beat 16:30, but I had like 9 left at 16:35. I managed to squeak in under the 17:00 mark, though.
16:57
We were supposed to wait five minutes after the last person was finished, then do a 400m sprint. I got a bit more of a rest than others, but my thighs were still threatening a mutiny when we lined up. Right off the start, Janimal kept a pretty good pace in front of me. That girl is in shape. I found a little bit of energy on the final 200, and managed to push myself pretty hard in the last 100m.
1:24
After this, I wondered what Gates of Hell 1 is like. I found a video on YouTube. If this is true, it looks truly awful. It would also be impossible for me, because I can't deadlift 315 once, let alone three times every other minute. And don't get me started on rope climbs.
Wednesday, September 2, 2009
Fran puts on 40lbs, becomes a real bitch
"Fran" is one of the most signature of CrossFit workouts. More CrossFitters know their Fran time than know their Mom's birthday.
"Fran" is:
21-15-9 reps
95lb thrusters
Pull-ups
The workout today was "Heavy Fran."
Heavy Fran is the same number of reps but with 135lb thrusters. 135lbs is a lot of weight for me. To put it into perspective, I just HATED doing salt bag thrusters during the Wall Ball Challenge, and this is with three times the weight.
I could have scaled it back, but I didn't want to do just regular Fran today, because the next time I do it, I want to significantly improve upon my current score, and I didn't feel like today was the day to do that. I could have gone with 115, but then I'd spend the rest of the day wondering if I should have just sucked it up and gone for the full 135. I figured with this, I would just slug my way through it and accept whatever the time ended up being.
I had gotten there late, and should have probably done a better warm-up, but I just wanted to get on with it.
The first set of 21 thrusters was awful. I think I did 6 straight off the bat, but from then on it was 4s and 3s. It's pretty bad when you start thinking of pull-ups as a break, but that's what they were. Pull-up sets were 11-10.
The second set of 15 wasn't much better. It's fewer, but at this point, I was already feeling it. I think the sets went 3-4-3-2-3. Pull-ups were 10 and 5.
Third set, 1-3-2-3. The last three was basically just me wanting so bad to be done, I didn't want to put the bar down. Pull-ups were 6-1-1-1.
Time was 13:55, which is probably at least twice what my regular Fran time would be if I did it today.
Fuck.
When I was done, I curled up in the fetal position for a few minutes, then I felt like I wanted to yak, so I went outside. I hadn't eaten breakfast, so nothing came up.
"Fran" is:
21-15-9 reps
95lb thrusters
Pull-ups
The workout today was "Heavy Fran."
Heavy Fran is the same number of reps but with 135lb thrusters. 135lbs is a lot of weight for me. To put it into perspective, I just HATED doing salt bag thrusters during the Wall Ball Challenge, and this is with three times the weight.
I could have scaled it back, but I didn't want to do just regular Fran today, because the next time I do it, I want to significantly improve upon my current score, and I didn't feel like today was the day to do that. I could have gone with 115, but then I'd spend the rest of the day wondering if I should have just sucked it up and gone for the full 135. I figured with this, I would just slug my way through it and accept whatever the time ended up being.
I had gotten there late, and should have probably done a better warm-up, but I just wanted to get on with it.
The first set of 21 thrusters was awful. I think I did 6 straight off the bat, but from then on it was 4s and 3s. It's pretty bad when you start thinking of pull-ups as a break, but that's what they were. Pull-up sets were 11-10.
The second set of 15 wasn't much better. It's fewer, but at this point, I was already feeling it. I think the sets went 3-4-3-2-3. Pull-ups were 10 and 5.
Third set, 1-3-2-3. The last three was basically just me wanting so bad to be done, I didn't want to put the bar down. Pull-ups were 6-1-1-1.
Time was 13:55, which is probably at least twice what my regular Fran time would be if I did it today.
Fuck.
When I was done, I curled up in the fetal position for a few minutes, then I felt like I wanted to yak, so I went outside. I hadn't eaten breakfast, so nothing came up.
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