A. Back Squat 3-3-3, start at 81% and increase
225x3, 255x3, 275x5(PR)
I decided to do the two extra just to finally do it. 270 had been my five-rep squat number since 2010. Back when I was doing Strength training, I worked up to 275 twice and each time I hurt my back doing the warm-up (225 both times). Since then, I have been reluctant to put more than 265lbs on the bar.
Well, reluctance isn't gonna make me any fucking stronger. Putting more weight on the bar is. Some days it will go up and some days it won't. I need to remember that it's okay to fail. The trying is the thing.
B. Benchmark Girl “Karen”
150 Wall Ball for time
8:15
Tuesday, January 31, 2012
Sunday, January 29, 2012
Alaskan Qualifier
From Alaskan Qualifier:
5 rounds for time:
6 C2B Pull-ups
6 Ring Dips
500m Row
6 Thrusters – 135/95lb
This as actually the Saturday WOD but I did it on the Sunday. Fortunately, I was able to convince Franz to do it with me. The Thrusters were the hardest part.
5 rounds for time:
6 C2B Pull-ups
6 Ring Dips
500m Row
6 Thrusters – 135/95lb
This as actually the Saturday WOD but I did it on the Sunday. Fortunately, I was able to convince Franz to do it with me. The Thrusters were the hardest part.
Friday, January 27, 2012
Lunchtime hypocrisy: Front squats and "Every Rep Counts"
Overheard at the Gym
"You should post that rule."
-Dude from Saskatoon, good-naturedly complaining about the 10-burpees-for-swearing rule after saying "Fuck you, OPT" during the course of the OPT metcon.
"Hey, it's not written anywhere that you're not supposed to pee on the floor, but we don't want you to do that, either."
-Tyler the Hypocrite, who actually inspired the burpee punishment for profanity.
A. Front Squat 3-3-3
*Start at 85% of 1RM and increase
I did 205 and 225, then failed at 250. Well, I got one at 250, so I can claim that as my new one-rep max, I guess. It's five pounds more than my current one-rep PR. See, if I had realized that, I would have gone for only 235 for the three-rep PR, but I convinced myself that my three-rep PR was not properly recorded on the sidebar.
It's alright. It's good to fail sometimes. If you never fail, you're probably not challenging yourself enough. I think I am sometimes guilty of that. I have a fragile ego and CrossFit is one of the ways I am able to convince myself that I am utterly awesome despite, yknow, everything else I do.
B. “Every Reps Counts” 2009 Qualifier WOD
As many rounds in 20 minutes of
10 Wall Ball 20/14lb
10 Box Jumps 20″
10 Deadlift 205/145lb
10 Speed Burpees
My score was 221, which equates to 5 rounds, plus 10 WB, 10 BJ, and 1 deadlift. No matter what, I was gonna get that one fucking deadlift.
Holy shit, though, I thought the deadlifts were awful on this. I am weak. WEAK!
"You should post that rule."
-Dude from Saskatoon, good-naturedly complaining about the 10-burpees-for-swearing rule after saying "Fuck you, OPT" during the course of the OPT metcon.
"Hey, it's not written anywhere that you're not supposed to pee on the floor, but we don't want you to do that, either."
-Tyler the Hypocrite, who actually inspired the burpee punishment for profanity.
A. Front Squat 3-3-3
*Start at 85% of 1RM and increase
I did 205 and 225, then failed at 250. Well, I got one at 250, so I can claim that as my new one-rep max, I guess. It's five pounds more than my current one-rep PR. See, if I had realized that, I would have gone for only 235 for the three-rep PR, but I convinced myself that my three-rep PR was not properly recorded on the sidebar.
It's alright. It's good to fail sometimes. If you never fail, you're probably not challenging yourself enough. I think I am sometimes guilty of that. I have a fragile ego and CrossFit is one of the ways I am able to convince myself that I am utterly awesome despite, yknow, everything else I do.
B. “Every Reps Counts” 2009 Qualifier WOD
As many rounds in 20 minutes of
10 Wall Ball 20/14lb
10 Box Jumps 20″
10 Deadlift 205/145lb
10 Speed Burpees
My score was 221, which equates to 5 rounds, plus 10 WB, 10 BJ, and 1 deadlift. No matter what, I was gonna get that one fucking deadlift.
Holy shit, though, I thought the deadlifts were awful on this. I am weak. WEAK!
Wednesday, January 25, 2012
6 a.m. Bedroom Eyes: Turkish Get-Ups and "Oh My"
Second day in a row getting up in time for the 6am WOD. Partial credit goes to my son, who crawled into my bed at 5:14 to ask if he could go downstairs and watch TV.
A. Turkish Get-Ups 3-2-1-1-1
This is only the second time I have ever done Turkish Get-Ups. I like them, but am not that good with them.
3 x 40lb dumbell
2 x 55lb dumbell
1 x 45lb barbell (harder, because of the balancing
1 x 55lb barbell
I then failed three separate times with the 70lb kettlebell. Very close, though.
B. “Oh My!” 7 rounds for time of
7 Hang Power Clean
7 Front Squats
7 Push Press or Push Jerk
20 Double-Unders
Men 75lb/Women 55lb, Intermediate 65/45, Beginners 3-5 rounds with 45/33
11:25 as rx'd. All the DUs were uninterrupted. Not so much for the weight complex after the second round. I should have taped my right wrist, as I was still feeling that injury from a few weeks back on the cleans.
One of the problems with doing the DUs uninterrupted is that it doesn't give you much time for rest.
C. 1km Row for time
4:07. That's an approximate time. I took a break while rowing and the clock read 3:57 when I was done, but I realized at the end that the timer might have stopped when I was resting.
A. Turkish Get-Ups 3-2-1-1-1
This is only the second time I have ever done Turkish Get-Ups. I like them, but am not that good with them.
3 x 40lb dumbell
2 x 55lb dumbell
1 x 45lb barbell (harder, because of the balancing
1 x 55lb barbell
I then failed three separate times with the 70lb kettlebell. Very close, though.
B. “Oh My!” 7 rounds for time of
7 Hang Power Clean
7 Front Squats
7 Push Press or Push Jerk
20 Double-Unders
Men 75lb/Women 55lb, Intermediate 65/45, Beginners 3-5 rounds with 45/33
11:25 as rx'd. All the DUs were uninterrupted. Not so much for the weight complex after the second round. I should have taped my right wrist, as I was still feeling that injury from a few weeks back on the cleans.
One of the problems with doing the DUs uninterrupted is that it doesn't give you much time for rest.
C. 1km Row for time
4:07. That's an approximate time. I took a break while rowing and the clock read 3:57 when I was done, but I realized at the end that the timer might have stopped when I was resting.
Tuesday, January 24, 2012
6 a.m. Sexayness: Back Squat & On the Clock
Made it to another 6 a.m. WOD despite not getting enough sleep last night. It's the Year of the Dragon, so I guess I'll be "dragon" my ass later.
Hey, I'm fucking tired, that's the best I've got right now, humour-wise.
A. Strength: Back Squat 5-5-5
Even the 135lb warm-up squats felt heavy, so I knew I wasn't getting any PRs this morning.
I went 225-245-255, which is only 15lbs off my five-rep PR.
B. Metcon: With a continuously running clock for 12 minutes, each minute do:
15 Kettlebell Swings (shoulder height) 55/35lb
10 Push-Ups
At end of 12 minutes immediately start 5 minutes of max Double-Unders (or once unable to complete work within the 60 seconds allowed).
I actually didn't think I'd get through the full 12 rounds, but I did finish. I think what worked for me was splitting up the sets of 10 push-ups into five-and-five, and then 5-3-2 in the the later rounds, so I didn't burn out my arms. I did all the swings unbroken.
159 double unders.
* * *
Overheard in the Gym:
"You back squat more before 7 a.m. than most people back squat all day."
Hey, I'm fucking tired, that's the best I've got right now, humour-wise.
A. Strength: Back Squat 5-5-5
Even the 135lb warm-up squats felt heavy, so I knew I wasn't getting any PRs this morning.
I went 225-245-255, which is only 15lbs off my five-rep PR.
B. Metcon: With a continuously running clock for 12 minutes, each minute do:
15 Kettlebell Swings (shoulder height) 55/35lb
10 Push-Ups
At end of 12 minutes immediately start 5 minutes of max Double-Unders (or once unable to complete work within the 60 seconds allowed).
I actually didn't think I'd get through the full 12 rounds, but I did finish. I think what worked for me was splitting up the sets of 10 push-ups into five-and-five, and then 5-3-2 in the the later rounds, so I didn't burn out my arms. I did all the swings unbroken.
159 double unders.
* * *
Overheard in the Gym:
"You back squat more before 7 a.m. than most people back squat all day."
Sunday, January 22, 2012
"Football Gone Bad"
This is a version of Fight Gone Bad adapted by CrossFit Football and selected by Nolan for the Sunday WOD. It was fitting, given that the AFC and NFC championship games were played today.
3 x 5 Minute Rounds (one minute at each station) for time:
1. DB Thrusters (2x45/25lbs)
2. Box Jumps (20″)
3. Push-ups
4. Double Unders
5. Calorie Row
Rest one minute between rounds.
I got 372, as counted by D3. Looking at the earlier scores, I was hoping to beat 300 but this WOD is filled with stuff I am not great at.
However, double unders were the great equalizer. Someone who is good at double unders is going to do well on this. If you're reasonably competent at DUs, you can do a lot more of them in a minute than DB thrusters or rowing for calories. You could choose which station to start at, so I started with DUs in order to be as fresh as possible for each of the three rounds. I ended up doing 188 total DUs, which is almost half of my total score. Frankly, I'm amazed that it wasn't a greater proportion, considering how hard everything else was for me.
3 x 5 Minute Rounds (one minute at each station) for time:
1. DB Thrusters (2x45/25lbs)
2. Box Jumps (20″)
3. Push-ups
4. Double Unders
5. Calorie Row
Rest one minute between rounds.
I got 372, as counted by D3. Looking at the earlier scores, I was hoping to beat 300 but this WOD is filled with stuff I am not great at.
However, double unders were the great equalizer. Someone who is good at double unders is going to do well on this. If you're reasonably competent at DUs, you can do a lot more of them in a minute than DB thrusters or rowing for calories. You could choose which station to start at, so I started with DUs in order to be as fresh as possible for each of the three rounds. I ended up doing 188 total DUs, which is almost half of my total score. Frankly, I'm amazed that it wasn't a greater proportion, considering how hard everything else was for me.
Friday, January 20, 2012
Muscle-Ups & CLOC #5
A. Skill: Muscle-up + 2 second L-sit x10 reps (not for time)
If you can’t do MU, do transition + 2 second L-sit x 15 reps
Yup. Still can't do a muscle-up.
B. CF Ladies of Canada #5
As many rounds as possible in 10 minutes of
10 Deadlift – 165/115lb (Maintain good form)
15 Anchored Situps – shoulders all the way back, touch front of DBs
5 Pull-ups (use bands as needed)
I counted 6 rounds plus 10 DL and 3 sit-ups. Jacob thinks I got one more round than that. Then again, he's a relentless optimist.
BONUS
I convinced Jacob to join me in doing the Competition Team EXTRA, which was...
Three minutes of sandbag shouldering (90lbs). Basically, fill a duffel bag with two 45lb sandbags, and transfer it from shoulder to shoulder, pressing it out each time.
I got 24 reps in three minutes, but I was only in "75% serious / 25% fucking around" mode.
C. Mobility = share your favorite with the group
If you can’t do MU, do transition + 2 second L-sit x 15 reps
Yup. Still can't do a muscle-up.
B. CF Ladies of Canada #5
As many rounds as possible in 10 minutes of
10 Deadlift – 165/115lb (Maintain good form)
15 Anchored Situps – shoulders all the way back, touch front of DBs
5 Pull-ups (use bands as needed)
I counted 6 rounds plus 10 DL and 3 sit-ups. Jacob thinks I got one more round than that. Then again, he's a relentless optimist.
BONUS
I convinced Jacob to join me in doing the Competition Team EXTRA, which was...
Three minutes of sandbag shouldering (90lbs). Basically, fill a duffel bag with two 45lb sandbags, and transfer it from shoulder to shoulder, pressing it out each time.
I got 24 reps in three minutes, but I was only in "75% serious / 25% fucking around" mode.
C. Mobility = share your favorite with the group
Thursday, January 19, 2012
CLOC#4, Box Jumps, 1K Row
I finally got up for a 6am WOD and it was a doozy. I feel fantastic.
A. CF Ladies of Canada #4
2 rounds of 2 minutes each of
Double-Unders
Hand Release Push-ups (touch hands behind head)
Air Squats
*Total 12 minutes, add up total reps for score
343 total. Couldn’t get going on the DUs at first and ended up whipping myself something awful. This was my first time doing the hand-release push-ups (with he new CF standard of putting the hands behind the head in between) and holy cow is that hard. Bright side: no more quasi-acceptable push-ups inflating my scores. Squats are squats.
B. Skill = 3 sets of 25 unbroken 20″ Box Jumps (not timed)
First two sets were unbroken, but glacially slow. Third set I broke up the last five.
C. 1K Row for time
3:40.5
A. CF Ladies of Canada #4
2 rounds of 2 minutes each of
Double-Unders
Hand Release Push-ups (touch hands behind head)
Air Squats
*Total 12 minutes, add up total reps for score
343 total. Couldn’t get going on the DUs at first and ended up whipping myself something awful. This was my first time doing the hand-release push-ups (with he new CF standard of putting the hands behind the head in between) and holy cow is that hard. Bright side: no more quasi-acceptable push-ups inflating my scores. Squats are squats.
B. Skill = 3 sets of 25 unbroken 20″ Box Jumps (not timed)
First two sets were unbroken, but glacially slow. Third set I broke up the last five.
C. 1K Row for time
3:40.5
Sunday, January 15, 2012
Tyler gets run over by "Volkswagen"
A. “Volkswagen”
21-15-9
- Bench press (Intermediate weight of 135lb)
- Pullups
The rx'd version of this calls for bodyweight bench press. Well, I can't bench my bodyweight, and I certainly can't do it 45 fucking times. I actually should have swallowed my pride and gone with the beginner's weight of 95lbs, rather than the 135lb weight I used, because the goal of this is to do it fairly fast.
Then again, I generally feel it's best to go as heavy as you can and take a bit longer than blaze through with an easier weight.
This took me 12:51.
Most other people were getting this in the 5-8 minute range, so this shows how deficient I am in the bench press. (I say this, yet I probably won't do much to correct the situation. That's me in a nutshell.)
You hit a wall on the bench for this one really quick. I wasn't even midway through the 15 round when I was doing singles.
B. 30-20-10 of
Wall Ball (20lb) and Bell Swings (55lb).
I did this one on my own, it wasn't part of the day's official curriculum. It was one of several WODs from the CrossFit Ladies of Canada challenge, but I did the men's weights.
After Volkswagen, my shoulders were starting to mutiny. Actually holding the medicine ball was a challenge. Throwing it repeatedly in the air was decidedly unpleasant.
It took me 7:01
21-15-9
- Bench press (Intermediate weight of 135lb)
- Pullups
The rx'd version of this calls for bodyweight bench press. Well, I can't bench my bodyweight, and I certainly can't do it 45 fucking times. I actually should have swallowed my pride and gone with the beginner's weight of 95lbs, rather than the 135lb weight I used, because the goal of this is to do it fairly fast.
Then again, I generally feel it's best to go as heavy as you can and take a bit longer than blaze through with an easier weight.
This took me 12:51.
Most other people were getting this in the 5-8 minute range, so this shows how deficient I am in the bench press. (I say this, yet I probably won't do much to correct the situation. That's me in a nutshell.)
You hit a wall on the bench for this one really quick. I wasn't even midway through the 15 round when I was doing singles.
B. 30-20-10 of
Wall Ball (20lb) and Bell Swings (55lb).
I did this one on my own, it wasn't part of the day's official curriculum. It was one of several WODs from the CrossFit Ladies of Canada challenge, but I did the men's weights.
After Volkswagen, my shoulders were starting to mutiny. Actually holding the medicine ball was a challenge. Throwing it repeatedly in the air was decidedly unpleasant.
It took me 7:01
Friday, January 13, 2012
Shoulder press and "Friday the 13th"
A. Shoulder Press 3-3-3
115-125-135F (2)
B. "Friday the 13th"
10 clean and jerks (155lb)
20 wall balls
30 speed burpees
40 lunges
50 double unders
7:11
115-125-135F (2)
B. "Friday the 13th"
10 clean and jerks (155lb)
20 wall balls
30 speed burpees
40 lunges
50 double unders
7:11
Tuesday, January 10, 2012
Front Squats and "Deuces"
A. Strength
Front Squat (start at 70% of 1 Rep Max)
5-5-5
I started at 175, which is slightly more than 70% of my one-rep max of 245.
Set 1: 175lb
Set 2: 205(old PR, according to my shoddy recordkeeping anyway)
Set 3: 225 (new PR)
I was actually a bit nervous on the 225, which is my PR for 3's, and almost psyched myself out. But it went up.
B. Metcon
“Deuces” - For Time
- 2 minutes of Lunges
- 2 minutes of Toes 2 Bar
- 2 minutes of Situps
- 2 minutes of Burpees
- 2 minutes of Squats
Coaches Note: Continuous clock with no clock stoppage between exercise transitions. Add up all reps from each exercise for total score.
I scored 257.
I think I got:
78 lunges,
29 T2B
63 sit-ups
27 burpees
60 squats
Those numbers might not be my exact scores, but it does add up to 257.
Front Squat (start at 70% of 1 Rep Max)
5-5-5
I started at 175, which is slightly more than 70% of my one-rep max of 245.
Set 1: 175lb
Set 2: 205(old PR, according to my shoddy recordkeeping anyway)
Set 3: 225 (new PR)
I was actually a bit nervous on the 225, which is my PR for 3's, and almost psyched myself out. But it went up.
B. Metcon
“Deuces” - For Time
- 2 minutes of Lunges
- 2 minutes of Toes 2 Bar
- 2 minutes of Situps
- 2 minutes of Burpees
- 2 minutes of Squats
Coaches Note: Continuous clock with no clock stoppage between exercise transitions. Add up all reps from each exercise for total score.
I scored 257.
I think I got:
78 lunges,
29 T2B
63 sit-ups
27 burpees
60 squats
Those numbers might not be my exact scores, but it does add up to 257.
Saturday, January 7, 2012
Modified Team Painstorm
In teams of 5, visit the following stations for a 30min AMRAP …
- Rowing
- 7 Burpees
- 7 Thrusters (95lbs)
- 7 Pullups
- Rest Station
Total Score was total distance rowed after the 30 minutes. Team members can’t start at their station until the rower is strapped in and started rowing. The rower is done when everyone on the team has completed their 7 reps at their respective station. Whoever was at burpees station tended to be the last guy done.
My team, the Swedish Meatballs, consisted of Nathan, Joel, Cary and Barclay.
This was a pretty tough one, despite the rest. The transitions were fast and the work required at each station was small enough that we were going hard the entire time.
My team ended up with 5,479 metres, I think.
- Rowing
- 7 Burpees
- 7 Thrusters (95lbs)
- 7 Pullups
- Rest Station
Total Score was total distance rowed after the 30 minutes. Team members can’t start at their station until the rower is strapped in and started rowing. The rower is done when everyone on the team has completed their 7 reps at their respective station. Whoever was at burpees station tended to be the last guy done.
My team, the Swedish Meatballs, consisted of Nathan, Joel, Cary and Barclay.
This was a pretty tough one, despite the rest. The transitions were fast and the work required at each station was small enough that we were going hard the entire time.
My team ended up with 5,479 metres, I think.
Tuesday, January 3, 2012
Burpees on the Minute
A. Burpees on the Minute:
2 in the 1st minute, 4 in the 2nd, 6 in the 3rd, etc until unable to complete within 60 seconds
I completed 2,4,6,8,10,12,14 and 16. The next minute, I got 15. That's 87 total, in nine minutes, including a lot of standing around for the first five minutes.
B. Gymnastic Work:
10 Wall Span Shuffles (fucking hard), 8 Shoulder Touches (fucking scary), 6 Inverted Toe Touches (fucking impossible).
2 in the 1st minute, 4 in the 2nd, 6 in the 3rd, etc until unable to complete within 60 seconds
I completed 2,4,6,8,10,12,14 and 16. The next minute, I got 15. That's 87 total, in nine minutes, including a lot of standing around for the first five minutes.
B. Gymnastic Work:
10 Wall Span Shuffles (fucking hard), 8 Shoulder Touches (fucking scary), 6 Inverted Toe Touches (fucking impossible).
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