"Oklahoma Sectional"

Three rounds for time of:
500m row
10 squat clean to overhead
10 pull-ups

19:14 as rx'd.

Team WOD: "Squat-a-thon"

Nolan dreamed this one up.

Two partners have to each backsquat a total of 5000 lbs. One person squats at a time. Weight has to come off the ground at the start od the set.

At the top of every minute, each have to do four burpees.

I teamed with Darren. We chose to do 50 reps of 100lbs each.

I don't remember his set numbers but mine were 25,19 and 6. We finished in 5:55.

What's Your Goat?

A. AMRAP in 20 minutes of:
250m row
25 push-ups
25 double unders

Push-ups are my goat, thankyouverymuch. I managed six rounds even, and I had to get my last set of double unders uninterrupted in less than 20 seconds do it. Came down to the last second, but I did it and it felt FAN-FUCKING-TASTIC. (I'm not trying to brag and the result isn't a world-beater or anything, but I bitch and moan enough on this blog that I thought I should make a point of noting when I'm pleased about something.)

B. One minute of box jumps, rest one minute, one minute of box jumps.

Got 31 in both minutes. The second minute was better, though, because I did more uninterrupted box jumps in a row.

OPT Chipper

For time:

30 wall ball
80 double unders
30 toes to bar
20 bell swings (70 lb)
50 walking lunges
50 pull-ups
20 burpees

Took me 15:32. I`ve listed the order that I did the exercises. The real order for this WOD has the T2B and bell swings reversed, but there are only two 70 kettlebells at CFR. Blake and Steve got to them before me. I`m not sure if doing it exactly as set out would have made a difference in my time. I suspect it would have slowed me down a bit, if anything.

"Partner Blackjack"

With a partner, do the following. You work at the same time, then switch, each does both exercises.

21 pull-ups, 250m row
21 push-up, 250m row
21 box jumps (24"), 250m row
21 burpulls, 250m row
21 wall balls, 250m row
21 double unders, 125m row

I partnered with James, which was almost unfair to him, and we got done in 15:33 or something.

The burpulls were the hardest part, but I really liked this WOD.

Shoulder press and "Lucky 13"

A. Shoulder press 5-5-5

115-125-135 (2)


B. "Lucky 13"

20-minute AMRAP of
13 push-ups
13 bell swings (55lbs)
13 lunges with kettle bell overhead
13 air squats.

I got 7 rounds + 13 PU + 2 KB swings

TGU and PLU/KBS

A. Turkish Get-Ups 3-2-1 L&R

In the three years coming to CrossFit Regina, I had never done Turkish get-ups before. I only did 45lbs, and tried to get the technique down. Still needs work, but this was kind of fun. (Which means I wasn't working nearly hard enough, I'm sure.)

B. For time: 100 Kettlebell Swings to shoulder height, 7 Pull-ups to start each minute (70 lbs)

God, this sucked.

It just occurred to me that I start a lot of paragraphs on this blog with that phrase, so I should clarify for the three people who occasionally read this.

The WOD itself was simply hellish in a CrossFit sort of way, which is what I pay for. It would be more accurate to say that I sucked. The first minute, I did 35 KB swings.

But then the introduction of pull-ups just fucked everything up. Firstly, I had severely compromised grip from hanging on to the KB. Plus, after I was done the pull-ups, I had way less time to do swings. By the third or fourth round, I actually didn't get done my PLUs on time to do any swings, so I'd have to start a brand new set of pull-ups. That happened at least twice, maybe three times, in the 10:00 it took me to finish this WOD. Full disclosure: I started my 100th swing before the clock hit the top of the minute but may not have completed it.


I would like to add that I was very pleased with myself that I managed to get out of bed this morning in time for a 6am workout. Good to see Harlan, Janimal, Michelle and Tristan there.

PCFC#2 and Rhiannon

A. Prairie CF Challenge workout #2 “3×3″:
3 minutes of Rowing (score = distance in meters / 10)
3 minutes of KB Clean & Jerk – 55lb
3 minutes of Wall Ball – 20lb to 10 foot line,

I rowed a bit over 800m, did 25 (I think) KB C & Js and 51 wall balls. I did more wall balls than I did in the competition, but I also didn't have a Nazi disallowing a bunch of my throws because I didn't get low enough on the squat (which was utter bullshit, by the way.)

Total score was 159.1 Meh.


B. “Rhiannon”
Max Double-Unders in 10 minutes

If I've done Rhiannon before, I didn't have a record of it.

My result was 274. When we started, I was still winded from the first WOD, and had problems stringing DUs together, so I'd like to think I'm capable of more.

I know I've done 200 DUs for time and I think I did that in 6 minutes or something.

"Shamestorm" - Burpees and Thrusters

Five 2 minute rounds with 2 minutes rest between rounds. In each round, at the top of each minute do 5 burpees. Then in the remaining time, accumulate as many thruster reps as possible. So 5 burpees to start, then thrusters for the rest of the first minute, 5 burpees then thrusters for the rest of the 2nd minute, then rest.

The thruster weight on the CFR website was 105 lbs, but the rx'd weight was 135 lbs. The upside of this was the fact that the heavier weight meant I would end up doing fewer thrusters.

Very few, as it turns out.

For the five rounds, I got 9, 9, 7, 6, and 6, respectively.

2k row

I went to the NW YMCA tonight. My dad is a member and we thought the Boy could play on their play structure and I could sneak in a workout. The CFR WOD was 1000m row, followed by 1000 single skips.
The Y did have C2 rowers but no place I could skip, so I rowed 2000m instead. It was less work, to be sure and the displays on the rowers didn't have a timer that I could find and there were no nearby clocks, so (they showed calories burned instead) so I'm not sure how fast I was, but I worked up a pretty good sweat by the end.

Three rounds of "Kelly Overboard"

Three rounds of:
500m row
30 x 24" box jumps
30 wall balls

Time was 18:20. I was a bit frustrated at my need to take so many rests and the fact that it cost me a sub-18 time. In hindsight, I was being a bit of a baby about it.

Insanely heavy kettlebell swings

Okay, that wasn't the name of the WOD, but it might as well have been.

In honour of Super Bowl Sunday, we could choose from two WODs, depending on whether we were cheering for the Packers or the Steelers.

I chose the Packers, but probably should have looked at the WOD first.

30 KB swings in one minute (70 lbs !!!!)
Rest one minute
30 KB swings in one minute (70 lbs !!!!)
Rest one minute
30 KB swings in one minute (70 lbs !!!!)
Rest one minute
30 KB swings in one minute (70 lbs !!!!)
Rest one minute
30 KB swings in one minute (70 lbs !!!!)

That 70lb KB has always scared the shit out of me, ever since I had to use one in the first Saskatoon competition.



Originally, the Sunday WOD was supposed to be for every round you didn't get the 30 swings in, you do a 1000m row, whether you get 4 swings or 29. So, you're looking at the possibility of a 5k row afterwards. Then Harlan pipes up and says it should be a 1k row for every single swing you're short, which is obviously crazy. Coach Lexi apparently fell under the spell of Harlan's magnificent beard and endless German charisma and changed the workout, I ignored that.

Here's what I think I got:

30
21
14
15
13

By Harlan's calculations, I would have had to row 57,000 metres. He would have had to row something like 29,000m.

Instead, I did a 4000m row, split up into leisurely 1k rows. Two of which were done with the Boy (age three and a half) on my lap, so I didn't exactly meet the CrossFit standard of a short, intense workout. But at least he had fun.

Magnificent 7s

Seven rounds of
7 clean high pulls (75lb)
7 front squats
7.Push press/jerks
20 double unders

Took me 14:05, which was relatively slow. My cardio just wasn't there.

"Cindy"

AMRAP in 20 minutes:

5 pull-ups
10 push-ups
15 air squats

14 rounds plus 5 PLU plus 1 PU