"Partner Wilmot"

The scoring on this is ridiculous

Buy-In: Partner Max Double-Unders for 4 minutes. I only did 118

6 rounds with partner of
50 Squats
25 Ring Dips (sub is 2x Push-ups). 13:32 with Nathan and I splitting the work evenly.

Buy-Out: Partner Heavy Bell Swings (shoulder height) for 4 minutes

"Spirit Away"

I usually do this around my birthday, but it came a little late this year.

It's a rough one. There may be CrossFitters who can blast their way through this, but I am not one of them.

Five rounds of:

15 overhead squats 115 lb
25 burpees
20 weighted sit-ups 30 lb
10 power snatch 115 lb

My shoulders were finally feeling better, do idecided to do this as rx'd, though I did have second thoughts after a few practice snatches and OHS. But I figured iwould just go for it and see what happened.

Took me 46:33, which is almost four minutes better than last year.

That's a pretty good birthday present, even if it is two months late.

Push Press / Rowing Sprints

I was still far from 100 per cent with my arms and shoulders when I went to CFR on Tuesday. I couldn't fully extend my arms above my head without pain. Hanging from the pull-up bar hurt so bad I thought I might lose control of my bodily functions (I didn't).

After some stretching, I was able to do the day's push press workout, and I actually don't think I would have lifted more than I did even if I was injury free. It was weird, I could do kipping handstand push-ups in quick succession, but I couldn't do more than one kipping pull-up and no deadhang pull-ups whatsoever.


Push Press 2-2-2-2-2

115-135-145-155-165

***

The second part of the WOD was an AMRAP involving wall balls, box jumps and bell swings. Given that bell swings were part of the Saturday WOD that fucked up my shoulders and arms in the first place, and wall balls involve extending my arms above my head, I thought it best to do something else. Plus, that fucker looked HARD.

I settled on rowing sprints, 4 x 500m. Not nearly as strenuous as the AMRAP, but still good for a sweat. I waited around two minutes in between.

1:54, 1:48, 1:48, 1:49

I think these times were a bit slower than I'd normally expect of myself. That could be due to the injury, or perhaps a lack of motivation.

Regional Team WOD #4

Team WOD #4 from the upcoming 2011 CrossFit Regionals:

For time:
250 Pull-ups
250 Kettlebell swings (53lb / 35 lb)
250 Double-unders
250 Overhead squats (95lb / 65lb)

Teams of 4 (2 men, 2 women). Team will complete this as a chipper, with one athlete working at a time. A team must complete all of the Pull-ups at the rig, then complete all of the Kettlebell swings, then all of the Double-unders, then all of the Overhead squats. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.

I teamed with Gerald, Raichel, Mandy and a new guy named Jason. I did a lot of pull-ups, not too many DUs, and my share of bell swings and OHS.

I think we were around 35 minutes or something, but what is really important is that I'm actually writing this on Tuesday and my arms and shoulders still hurt.

“Colt 45″

Buy in = 600 m run with 45lb, sharing the load back and forth during the run:
Then the 6 chambers each person does
45 Wall Balls – 20/14lb to 10′
45 Abmat Situps
45 Double-Unders
45 Dumbell Thrusters – 2 x 45/35
45 Box Jumps – 24″
45 back squats – 115/85
Buy out = 45m of 45lb overhead walking lunges


"Fuckin' Nolan and his fuckin' made-up workouts."
-Me, as I finished the first half of the buy-in run.

I partnered with Nathan. This started to get bad at the dumbell thrusters and everything after that was just awful.

Because of my infected big toe, I subbed walking overhead squats for the lunges.

Our time was something like 33:40, and it's because I slowed us down on the thrusters, back squats and the lunges.

Rack jerks / Weighted PLUs / Sled drags

A. Rack jerks 3-3-3-1-1-1

135-155-175-195-205-215(FAIL)

B. Weighted pull-ups 3-3-3

Set 1: 20lbs in the vest and ten on the belt.

Set 2: Two PLU with the Boy (45lbs) on my back.

Set 3: Failed with 20lbs in the vest and 20 on the belt.

C. Three minutes of 180lb Sled drag to the new building and back.

This was awful. I did one and a half, which meant I had to drag the sled back from the farthest part when the time was up

"Gwen"

Unbroken reps of "Gwen"
A. “Gwen” 15-12-9 reps
Clean & Jerk
Choose weight and use same weight for each round. Rest as needed between rounds as reps are unbroken, touch and go only on floor
Score for load not time

I did 125lbs.
That was plenty heavy for me for the first 15 reps, the next two sets got progressively less-awful, and it felt positively glorious when it was all over. I’d probably try 5lbs heavier next time.

B. Max Deadhang Pull-ups

10 DHPLU, which is more than I was able to do fresh a couple of weeks ago. I guess C&Js were a good warm-up.


C. 1Km row

3:39. Not a super quick time, but my forearms were pretty mad at me by this point.


Hey, here's a video of people doing this at CF Albany, with varying levels of skill.

Throwdown #2

For time:
750m Row
21 Deadlifts – 225/155lb
Ring Pushups (men 30 / women 30)
15 Deadlifts – 225/155lb
Ring Pushups (25 men / 20 women)
9 Deadlifts – 225/155lb
Ring Pushups (20 men / 10 women)
750m Row

Took me 19:09 as rx`d. Some guys can hammer off the deadlifts like nothing, but I`m not one of them.

I don`t like DL for time and 225lbs, while small potatoes for a lot of dudes, is a lot of weight for me. On the bright side, my form must have been pretty good, because my back isn`t killing me.

Ring push-ups are like regular push-ups, only I`m slightly more awful at them.

Sunday with Shae

This WOD has a name, but I forget what it was. They should call it "Pretty Fucking Unpleasant."

2-4-6-8-10-8-6-4-2 reps of

hang power cleans (135lbs)
push press (135lbs)
super burpees (like a regular strict burpee with two push-ups)

Finish with a 1km run.

Took me 26:21.