"Deck of Cards"

We did the traditional version of Deck of Cards for the Saturday group WOD:

-Push-ups (Diamonds)
-Pull-ups (Hearts)
-Situps (Clubs)
-Squats (Spades)

Jokers were burpees, and you double the value of the following card after a joker.

There were enough pull-ups in this WOD to make my sissy hands pissed at me for a bit.

My team, "Canadian Western Sexhibition" finished this in 22:50.

Front Squats and "Christine"

A. Strength = Front Squats heavy single 3-2-1-1-1,
Then 90%x2, 85%x3x3


I did 165x3, 195x2 then singles of 215, 225, 235, and 245(PR)I thought that my previous PR was 225, so I thought I had a 20lb PR there for a little while, then discovered that I actually did 235 for a single in the past. Still, it's always good to get a PR, even if it is *only* 10lbs.

B. Metcon = “Christine” for time
3 rounds of
500m Row,
12 Bodyweight Deadlift (modify to 3/4 or 1/2 bodyweight as needed),
21 Box Jumps – 20”

I used 185 for the deadlifts, though I'm probably around 180. It's what I've used on this in the past.

The deadlifts probably slowed me down the most. I tried not to kill the row so I'd have some energy for the lifts and the jumps.

13:57

About 16 seconds slower than the previous time I've done it as rx'd.

Squat Snatch and "Helen on Water"

A. :00 Oly = 3 position Squat Snatch 65% (High Hang, Mid-thigh, floor) x3
Then Squat Snatch heavy single 1-1-1

Used 85lbs for the first part, then went 115, 135, 145(PR)

I didn't catch the 145 in a full squat. I was maybe about halfway there when I caught the weight. I completed the squat and then stood up. I'm fairly sure that I was closer to a pure squat snatch than I would have been during my previous PR.

B. :30 Metcon = “Helen on water” 3 rounds for time of
500m Row
21 Kettlebell Swings 55/35lb
12 Pull-ups

Took me 12:32. I would have liked to do everything without stopping, but that wasn't happening. Still, it's more than a minute better than the last time I did this (though I wasn't at 100% back then).

"The Chief"

Max rounds in 3 minutes of:
135/95lb Power Cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Start from where you left off.
Repeat for a total of 5 cycles.

I got 21 rounds, plus one power clean. The last time I did this WOD more than two years ago, I got 16 and change, so I'm pretty happy with that.

Bench Press and AMRAP

A. Bench Press 5-5-5

135-145-150.

My previous best on bench was 155, but that was a while ago and I haven't done it since. Hell, even getting 145 up was iffy.

B. 15min AMRAP:
8 Mountain Climbers (each leg is 1 rep)
8 Burpees (speed, not strict)
8 Box Jumps – 24/20″

10 rounds, plus 19 (8 climbers, 8 burpees and 3 box jumps)

By the second round, my legs were really feeling yesterday's squats.

"Gates of Fire 2"

For time:
50 Situps
50 Pushups
25 Front Squats (65/45)
25 Back Squats (65/45)
25 Overhead Squats (65/45)
25 Front Squats (65/45)
50 Pullups
50 Situps

Took me 15:11, which isn't the fastest I've ever done it, but it's close.

***


Overheard at the Gym:

"I feel weird complimenting a girl on her snatch with her dad RIGHT THERE."

"He likes it, too."

Partner WOD

1000m Row
50 Wallball
40Pullups
30 Thrusters (95/65)
20 Toes 2 Bar
10 Sumo Deadlift High Pulls (95/65)
1000m Row

I partnered with Pat. Took us 16:something.

"Nate"

# of rounds in 20 minutes:

2 Muscle-ups
4 Handstand Push-ups
8 Bell Swings – 70/55lb


The CFR website listed the MU sub as four pull-ups and four push-ups, but I am old school and did ring dips instead of push-ups. By round three, I was not liking that decision.

8:38.

Box jumps, power cleans, double unders and 1500m row

A. 5 Rounds, NOT for time
5 Box Jumps 20″
10 Power Cleans 3/4 Bodyweight-Men.
20 Double-Unders

Done. The cleans were the hardest part. I weighed in at 180 so that meant I had to use 135.


B. 1500M Row, for time

5:35.9. That's a little slower than I would have liked. I was shooting for sub-5:30. That was hard.

The Bear and Weighted Pull-ups

I had another 5:40am conversation with myself this morning.

"You're awake. Get the fuck up and go to that 6am workout."
"Bed. Comfy. Warm. Tired."
"Don't give me that shit. You know damn well you can get up."
"I could go at noon."
"You always say you want to go at 6am, yet you hardly ever go. It will be a lovely start to your day."
"I was up past midnight last night."
"That's why scientists invented caffiene. Go. You won't regret it."
"But it's cold out there."
"Okay, now you're just being a pussy. Get the fuck up."


A. “The Bear” 5 rounds of 7 reps
1 rep = 1 each of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Increase weights each round.



75-85-105-115-120(PR)

Christian gave some good advice, which was not to increase our weight too quickly. I've felt for a long time that I could do more than my previous best of 115, but the Bear is really frickin' hard. Today at 6am, I just wanted to beat that mark, but not smash it.


B. Weighted Pull-ups 3-2-1-1-1


15-25-35-45F


***

Overheard at the gym:

"Now my family is me, a Japanese dog, and another dude."
.

"Prison Yard"

Nolan came up with this workout in the shower. I know this because he told me, not because I was there with him or anything.

Moving on...

Part A: 10 minutes of sandbag burpee (pushup) to overhead into 2 walking lunges, repeat. Score is # of meters accumulated.

Part B: Immediately after into 5 minutes of max Wall Balls (20/14lb).


I did four laps around the pull-up station, plus another couple of steps, so we calculated it was about 98m. Then I got 72 wall balls.

Shoulder Press and Bell Swing Annie

A. Strength = Shoulder Press 3-2-1-1-1
115(3) 125(2) 135(1) 140(F) 140(BFFF~!)

B. “Bell Swing Annie”
50-40-30-20-10 reps of
Double-Unders
Kettlebell Swings to overhead – 55lb

13:54 My DUs weren’t on in the first round, but what really slowed me down was the bell swings and too-frequent breaks.

"Angie"

100 pull-ups
100 push-ups
100 sit-ups
100 air squats

Took me 25:55. That's more than three minutes worse than my best ever time, but I'm not going to piss and moan about it. I was just happy to have gotten to CrossFit for 6 a.m.

Afterwards, in the shower, my body decided to have little talk with me:

"Okay, you dumb bastard, listen up. Do you notice that you're having difficulty raising your arms above your head to shampoo? Yeah, well, that's only the start of what I've got in store for you. By this afternoon, you won't be able to walk stairs without whimpering. Payback's a bitch, asshole. You have been feeding me crap for the last couple of weeks, you're still getting over a cold, you skip the gym for a week and you haven't been giving me enough sleep. You stayed up past two fucking a.m. the other night playing Plants Vs. Zombies, for fuck's sake. And then, THEN, you expect me to go to the gym at 6am and do fucking ANGIE? You dumb shit."