Shoulder Press / "Every Rep Counts"

A. Shoulder Press 3-3-3

115-125-130

While there is nothing funny about my mediocre-and-not-improving press numbers, I did find something to laugh about when doing presses.

On the final set of 130, I did the first two reps fairly quickly, then gravity decided to assert itself. I don't know how long that final rep took from the point it left my shoulders until I managed to fully lock it out, but it was longer than five seconds.  

All I could think about as I was trying to get the weight overhead was "Shit, this is just like the 25-second Dave Castro Deadlift." 

(See that epic moment in the history of picking up heavy shit for yourself.  It can be seen throughout this mashup of CrossFit FAILS by Drywall, the thorn in CrossFit HQ's side and the blogger behind the excellent Forging Elite Sarcasm blog and the new, not-just-CrossFit blog Pissing Victory) 

 

B. "Every Rep Counts" 

20-min AMRAP of:

10 Wall Balls

10 Box Jumps

10 Deadlifts (205lbs)

10 Speed Burpees

We did this WOD almost exactly one year ago.  I really wanted to beat my score, 221,  from back then.   

When we started, I started out quick, and had to remind myself not to blow all my energy in the first five minutes.   

I wanted to minimize the breaks I took, especially on the deadlifts.  The deadlifts sucked, by the way, but probably not as much as they for me did last year. 

I did manage to beat my previous results for this WOD, although I won't read too much into it, since the last time we did it, it followed some heavy front squats.  Also, it was a lunch time WOD, which are fun but sometimes it's hard to get as intense for those. 

Final results:

6 rounds complete, plus four WB.  Total = 244. 

Clean and Jerks / Jan Dot Com

A.  Hang Squat Clean x 3  + 1 Jerk

165 - 180(PR) - 185(PR)

I still like these. 

B. Clean and Jerk 1 -1 - 1

195 - 205(fail) - 205(fail)

I successfully power cleaned the 205 both times.  Then for some reason, I couldn't get the jerk.  I think the issue was largely mental, though my shoulders were getting a bit tired.  I wasn't focused enough and I let the bar travel out in front of me more than I should have. 

C. Jan Dot Com

Three rounds for time of:
15 35lbdumbell squat snatch (right arm)
15 sit-ups
15 35lb dumbell squat snatch (left arm)
15 double unders

This WOD doesn't look like a lot on paper.  (Go ahead, print out this web page, go to your printer and look at the WOD.  See, I told you it doesn't look like much.) 

However, the fact that the DB snatches were squat snatches made this tough and took more time.  I had some pretty wonky squat snatches once fatigue set in.  I did manage to do the DUs unbroken, which is good.

I believe my time was 11:29 or thereabouts. 

Push-ups: Ensuring my self-esteem doesn't get out of hand

@TylerMcMurchy : You know what totally suck? Push-ups. No wonder all those hardass drill sergeants use them as punishment in army movies.


A: Push-ups / Double Unders
Do 100 push-ups.  Everytime you have to take a break, do 35 double unders

I saw this as the workout and I almost didn't come because of it.  I was on the fence about going to CFR for a second straight day, and I started to justify my own pussiness this way: "My shoulder is a little sore.  Doing this could injure me."

Then, I decided that I wanted to go to CFR, but I didn't want to do the push-ups.  "I'll just do pull-ups instead."

Then I remembered that I am supposed to have some principles that oppose this sort of  WOD cherry-picking. 

So I just did the WOD, as is.  I sucked at it, as I knew I would.   

Yeah, yeah, I know that's okay.  Not every day can be an epic win.  You're not gonna look like a superstar in every WOD.  Admitting weakness (and working on those weaknesses) is a sign of true strength yada, yada, yada...

In my head, I know that. 

In my gut, I hate seeing my name with results that are significantly worse than almost everyone else's.   

My strategy was not to burn out my arms to the point where I'd be doing push-ups in sets of 5 at the end, meaning I'd have to do a ton of DUs.  And I also didn't want to exhaust myself doing huge sets of DUs, so I split them into sets of 20 and 15.  Unfortunately, this brilliant strategy had me resting a lot while managing to sacrifice both intensity and speed.  It was very non-CrossFitty.  

So here's how it went for me.   
20 PU
35 DU
12 PU
35 DU
8 PU
35 DU
10 PU
35 DU
10 PU
35 DU
10 PU
35 DU
10 PU
35 DU
10 PU
35 DU
10 DU
=100 Push-ups and 280 double unders in 18:00




B Breathing Ladder  

One 55lb KB swing, one breath, two swings, two breaths, etc. all the way to 10 and then back down.   

Took me 7:00 even. 

Press / Deadlift / Kodiak

A.  Shoulder Press - 3-3-3

95-115-120 


B. Deadlift 1x5

Warmed up with 95, 185 and 225. 

Then I lifted 300 for five reps, a PR of five pounds.

This breaks a PR I set earlier this month. 

One of these days, I have got to work toward a one-rep max.  I haven't done that for three years. 


C. "Kodiak"

With increasing the weight, do seven rounds of
3 snatch (touch and go)
6 overhead squat
9 back squat. 

You can't put the bar down in the middle of a round. 

The part I hated the least was the transition from OHS to back squat.  It did not feel great on the arm that's hurting.  I ended up going  into a squat as the weight came down across my shoulders

It was getting late, so I only did six rounds.

75-85-95-105-125  Another five-pound PR, although my previous best on Kodiak dates back to 2009.  

Note to future self reading this:  Tape your wrists when you do this. 

Hang Squat Snatch / "Drowning in Burpees"

Tyler walks into CrossFit Regina on Monday.

"Tyler, aren't you supposed to take a few days off after a competition?"

"Uh, well, I only did about 22 minutes of exercise in Winnipeg.  I think I'll be okay."


A. Hang Squat Snatches 3-3-3

I topped out at 115x3.  It was kind of frustrating, because I feel like I should have done a bit more than that.  I had 125x2 twice, but screwed up the third.  We were supposed to go for a heavy single afterward, but on the second failed attempt, I nearly messed up my thumbs. 


B. Drowning in Burpees

The real WOD was the KB Jerk/Rowing/T2B event from Frostfit.  Having just done that, I didn't want to revisit it, so I did this recent CFR WOD instead. 

500m row
50 burpees
250m row
25 burpees
100m row
10 burpees

My goal was sub-10, and I got this done in 9:50. 

FrostFit 2013

The CFR team: Mike, me, Jenn and Tiff

 

UPDATE: 500+ professional photos of FrostFit can be viewed here.  If you see something you like, why not support this dude and buy one of them?  Maybe this one of AngDesj, which captures her very essence ie. she's lifting something heavy, and her mouth is not closed.

 

 

The short version:

Well, I didn't finish last.   Full event results here.

I finished third last, 27th out of 29 competitors in the Rx division.  And that's not so bad.  I actually did as well, or better than my expectations in each event, so I can't really complain.  I knew going in that I'd be swimming in some deep waters. 

This was a fantastic event to be a part of.  Extremely well run, terrific facility, amazing athletes (even by my jaded CrossFit standards - more on this later) and some ridiculously attractive people. 

Part of me questioned my own sanity for making a 13-hour round trip in an aging vehicle across a barren, frozen Prairie to excercise for a total of about 22 minutes, but I'm already scheming how I can be a part of next year's event without actually driving. 

The long, hugely self-involved version:

(I'm gonna assume you know what the events were.  If you don't, read my previous post )

Event #1 - The Clean Ladder

• Stations are set up with barbells of increasing weight.  You get 45 seconds at each station to clean the barbell.  If you can't, deadlift it as many times as possible within that 45 seconds.

I misunderstood this in my description in the previous post.  I thought we did the tiebreaking deadlifts on weights we successfully cleaned.  Turns out, we do the deadlifts on the weight we failed to clean. 

Once I figured that out, it made the decision to go for a PR of 225 a lot easier.  And, actually, I PR'd this in the warm-up room, so I knew I could do it.  But you only had 45 seconds to get set, take a breath and lift. 

Competition time.  Because the order of the athletes was organized alphabetically by first name, I was in the last heat all day, ahead of only one guy: Tyson.  Did I mention that Tyson, from CrossFit 204, is a two-time FrostFit Champion?  It took some pressure off, because I knew no one was looking at me when we were out there at the same time. 

I nailed 185 easy, and 205 no problem.  I stepped up to the 225, confident as hell.  I had already nailed this, easily, in the warm-up room.  My judge, Ulu, alerted the announcer that a PR was coming up. 

I pulled it... and failed.

The fuck? 

I mean, it wasn't even close.  I don't think the bar made it higher than my belly button, and I wasn't fucking around with a squat clean.

Tried again.  Failed again.

Panic.  I've only got 45 seconds total here, how much time is gone?  Only 15 seconds?  Wow.  So, do I start deadlifts?  If I try again and fail again, I'm guaranteed the shittiest possible outcome in this event.  There aren't many guys I'm outlifting to begin with.

I decided to try again.  I can do it.  I know I can.  I just did it like 20 minutes before. 

Last shot. 

I get it.  It went up ugly, but it still went up.  I'm so happy right now I want to kiss Ulu, and he isn't even my type. 

He tries telling the PA announcer that I just got a PR, but the announcer thinks he meant the next weight, 235, will be a PR. 

I slap Ulu on the chest and tell him, "That's okay, because I AM gonna get a 235lb PR!"

Uh, yeah... not so much. 

I fail it once, and start deadlifts.  Turns out, doing as many 235lb DLs as you can in 40 seconds is pretty awful.  I think I do 11, take a break and nail 3 more before the time elapses and I'm done.  I wanted 15, but settled for one less than that. 

Results 225lb clean (PR) and 14 deadlifts at 235lbs

@TylerMcMurchy

@chunstroet peptalk: "Failed twice? You're not a quitter. At least you didn't settle like your wife did when picking a husband." #FrostFit

As it turns out, that was good for 27th place in the event.  The only other guy who failed at 235 ended up doing 13 deadlifts, so I barely beat him.  It was actually the perfect result for me, as I didn't have a single wasted DL. 

 Event #2  Couplet Ladder

• This contained three 3-minute events which were scored separately.  Do one of each movement.  Then two, then three, etc.

2a - Snatch / Muscle-up

As discussed in the previous post, I knew how the first 3 minutes were gonna go.  I would get the first snatch then not get a muscle-up.  And that's how it went.  Since lots of other people did get their very first MU during this event, I did half-heartedly attempt a MU, mostly to show people who might think they could cheer me to one how futile that would be. 

You see that?  Ain't no way I'm getting my first MU here today, mofos. 

I chilled out for 2:30 then moved on. 

2b - Handstand Pushup / Chest-To-Bar Pull-up

Alright, it's go time.  I attack this station with everything I have.  I'm fresh, meanwhile all these other poor fuckers who have muscle-ups have actually just spent the previous three minutes doing CrossFit.  It's like in tag team wrestling when you tag in a fresh partner.  ``Good Gawd Almighty! Tyler McMurchy gets the tag and is a house of fire! He`s stomping a mudhole in this event and walkin`it dry!``

Ulu doesn't have to judge anymore because I was in the last heat.  He's still cheering me on, which was nice.  He and my new judge at this station both seem surprised I can do these well.  Yeah.  Short arms mean I've got less distance to travel before they`re fully locked out.  Fat legs help me generate momentum on the kip. 

I get through the round of threes.  I may have failed on one HSPU because my feet came off the wall before lockout. The round of four is a struggle.  I fail at least one more time.  I divide the HSPUs and C2Bs into twos.  I`m resting upside down, standing only on my head, shaking out my arms.  I fight through the fives, Ulu yelling encouragement, then start the round of sixes with less than 30 seconds left.  

I get one or two.  I don`t know. 

Okay.  Here comes the suck. 

2c - 155lb Thrusters / 30" Box Jumps

I've done three minutes of work, and I'm tired.  Now I've gotta see if I can do a 155lb thruster.  I'm pretty sure I can.  Well... kinda sure.

I fail my first attempt.  Are you KIDDING me?  

Let's try that again.  I get it up.  It was not easy.  The box jump is a nice break. 

Two more thrusters.  I string them together.  Not sure if that's a good idea.  Box jumps.  I notice one of the official photographers taking pictures, so I do a little bow a top the box after the second. 

Quick break.  I only need a couple minutes rest or so.  Oh, shit, there's less two minutes left. 

Back to the thrusters.  These will be one at a time, thankyouverymuch.  I squat clean the bar so I can go right to the thruster.  It's not fun.   In between reps, I tell the bar how much I hate it.  I'm only a few feet away from some spectators, so I'm pretty sure a few of them heard me do it and are laughing at me.

I get through the thrusters.  Three box jumps. 

Yay, time for more thrusters.  Only 30 seconds left. 

I get one up and fail on my second attempt.  There's no time to try again.  I'm done. 

2a - One measly snatch.

2b - Five complete rounds plus one or two HSPU.  So 16 HSPU and 15 C2Bs . 

2c - 7 thrusters, 6 box jumps.  Well, sure, when you put it like THAT it doesn't sound like very much. 

@TylerMcMurchy

Okay, #FrostFit event 2 lived up to its horrible billing. BTW what's the number for 911 in Manitoba?

Event #3  KB Jerk  and Row/T2B

@TylerMcMurchy

#FrostFit. I just practiced a few 55lb kettlebell jerks in advance of Event #3. Observation: I am screwed.

• Five minutes of KB jerks.  Do max on one arm, then the other.  Your score is the lowest of the two totals. You can only put down the KB once, to switch arms, and you can only hold on with one arm.  
• Then another 5:00 period.  Row 1000m, then do as many toes-to-bar as possible in the remaining time.  These are scored separately as well, but the T2B are weighted for more.   

I seriously thought I was not going to break double digits on this one.  Once I got going with my left arm, I felt a little better.  I knew I was gonna hit 10 and was hoping I'd get to 20.  After around 14, every single one was a fight.  I got no-rep calls, which suck because you're putting out the same effort, or more if your technique sucks like mine did, and you get nothing but frustration. 

I wanted 20 so bad.  On my 18th one, I lost control and I had to drop it.  So that was my max possible score, if I could match it with my right arm, injured shoulder and all. 

I let the KB sit on the floor for probably close to a minute.  When I picked it up, the 18 came pretty easy. 

Minute rest, then time to row. 

I was rowing right beside Tyson, who, by the way, had easily finished in first in the first two events.

By the way, the row was the only event all day that Tyson did not finish first in.  He took second.  It's probably my fault, somehow.  Perhaps my unique strain of mediocrity is contagious. 

I think I might have started out a bit fast.  I slowed down after a minute or so of that nonsense.  Took a breather around 500m, which riled up the crowd.  These are CrossFitters.  They don't stop during a little 1000m row. 

You people don't understand.  This shit is hard for me.  Fine, fuck, I'll row some more. 

At my judge's suggestion, I turned the damper down a bit and that allowed me to get through the rest of the way.  I honestly don't know how fast I finished it, probably between 3:40 and 3:50, but by the time I got to the bar, I only had about a minute.   No jumping to an eight-foot bar for me.  I slide a box over to step up. 

I'm only gonna need it one more time, anyway. 

I hate toes to bar and I resent people that can string them together bang-bang-bang.  Mostly because I am not one of those people.  If I was, I'd probably get t-shirts made and start a social club or something. Organize pub crawls, that sort of thing. 

Here's how I do toes to bar:  I do one, swing back, do another one, awkwardly lose any rhythm, and shit gets worse from there. 

I figured I'd get 12-15.  I did 9 (I think) before having drop off.  I waited until 20 seconds left and hopped back on.  I did 5 more for a total of 14.  

Jerks - 18.  Good for absolute last place in the division in this event. 

Row - Finished in a tie (with Harvey Woo) for 11th in the event. 

T2B - 14.  A three-way tie for 17th place in the event. 

And, just like that, my day is done.  And I'm so happy.

Events #4 and #5 (Tyler is a spectator) 

For the top 16 in each division, they had to do Event #4, a last-man-standing, on-the-minute ladder.  Starting with 10, increasing one per minute until there is one person left. 

Oh, these weren't just regular burpees, either.  Here's how they wanted you to do them: jump off a plate, backwards behind a line, hand release, touch the plate, jump back on the plate. 

Video demo here.

Anyway, I watched it and this got ugly fast. 

@TylerMcMurchy

Good Lord, #FrostFit Event #4 (a last-man-standing burpee ladder for top 16 only) has me glad I finished in the bottom 3.

Event #5, for only the top four men and women in the RX division was some of the craziest shit I've ever seen.  Start with a 25 foot (or so) handstand walk.  Two sled drags of 185lbs (for the men).  30 front squats.  Two more sled drags.  Finish it with another handstand walk. 

Oh, did I mention there was a 10-minute time cap?  If I had to do it, after already competing in four events, I'd still be there. 

TylerMcMurchy

#FrostFit Event5 for the top 4 men and women involves handstand walks, sled drags and 30 GODDAMN FRONT SQUATS. This'd literally kill me.

There was some CRAZY drama in the women's event.  The lead bounced around, because one girl was wicked at the handstand walk, another killed the sled drag, and a third was awesome at front squats. 

The entire gym was LOSING THEIR SHIT in the final part, as one girl who was better at handstand walks desperately tried to make up a huge lead.  I don't know any of these girls, but I was cheering myself stupid at their incredible heart.  The atmosphere was just tremendous.

In the men's event, the lead was never in doubt.  Tyson walked on his hands like it was nothing. Pulled the 185lb sled so quickly the front end repeatedly jumped off the ground.   He looked like he was reading a phone book as he hammered out front squats.   He finished this thing in just under 5:00

Basically, this guy isn't human.  My theory is that he was sent by Skynet from a post-apocalyptic future in order to kill the leader of the human resistance.  If I'm found dead in the next few days, you'll know I was right. 

But the crazy shit came down to the battle for third place.  Jason from Synergy and Justin from Undefeated CrossFit.  Going into the final handstand walk, Jason had a half-gym-length lead.  But Justin had better handstand walks and was making up ground fast. 

It came down to a photo finish.  I had a good view and I'm certain Jason beat him by a fraction of a second, but they ruled it a tie.  After the effort Justin put in to catch Jason, I can't really fault the officials for calling it a tie.  It was a fraction of a second difference.  There really were no losers in this one.

Seriously, I wasn't really pulling for anyone, and that was almost as thrilling as the time I saw the Riders win a home playoff game with a come-from-behind, last second touchdown.   I have a few favourite memories associated with CrossFit, and this is one more. 

I really had a great experience at FrostFit. It was good to spend some time getting to know the other CFR athletes Mike, Tiff, and Jenn, plus the others who made the trip, Drew, Daniel and Coach Keenan.   Keenan drove up by himself just to support us, which I think is cool as hell. 

It was also awesome to see and hang out with the former CFR coaches who now comprise the "B-Squad": Nolan, AngDesj, Mandy and Christian.  Noles and AngDesj were competing (he took fifth and she took seventh in their respective Rx divisions), and seeing them reminded me of how much I miss seeing them all the time at CFR.  Nolan says he's gonna organize a back alley competition of some kind this year.  Of course, he also said he was running for mayor of Regina in the last election.

If he does organize something, though,  I'm definitely gonna take part. 

After all, the bottom five wouldn't be the same without me. 

Bonus Section: Assorted #FrostFit Tweets

@TylerMcMurchy

It's #FrostFit day! It's kinda like Christmas, only instead of presents, you might get rhabdo!

@TylerMcMurchy

Barbell cleans. Chilly gym. Coach Keenan: "Don't catch your nipple on the bar." Me: "I'm more worried about my floppy man-tit behind it."

@TylerMcMurchy

Overheard at #FrostFit - "How're you feeling?" "Dude, I never puked so hard in my life." "Nice. I wish I had that kind of passion."

‏@TylerMcMurchy

Overheard @ #FrostFit - @thegingernurse: "I didn't warm up enough." @chunstroet: "Still, not your WORST decision." (Points to @dbfossum)

 @TylerMcMurchy

@chunstroet is there to coach the B-Squad & eat celery. And he's all out of celery. http://yfrog.com/h3rm3gglj

@TylerMcMurchy

Overheard at #FrostFit: "Do you have a camo water bottle?" "I don't. I do have camel toe." Guess who? (Hint: it was @HMS550)

FrostFit 2013 WODs posted: I'm f--ked

CrossFit Winnipeg has posted the first three events for FrostFit.

As I noted on Twitter, "I'm extremely confident I can bring home a 'Participant' ribbon." 

In other words... I'm fucked. Just totally, utterly fucked.  

It should be a good time, though.  I have yet to regret participating in a CrossFit competition. 

This, despite the fact that I am increasingly less competitive, due to the ever-increasing number of superstar ninja firebreathing CrossFitters that seem to be showing up to these things.  The events themselves are getting tougher, too.  Whereas I once scored middle-of-the-pack in a competition in Saskatoon, nowadays I am usually bringing up the rear, even in less competitive divisions. 

But that's cool.  Not everyone can get on the podium.  I think it's an accomplishment just to sign up and show up, take my beating and come back for more.



So, here's what I'll be doing this weekend. 


Event #1 - Clean Ladder
Athletes will have 45 seconds in which to successfully clean the barbell. The athlete must remain at his station for the duration of the 45 second period. The athlete may attempt the clean more than once. If the athlete does not complete the clean, they are finished the event at the end of that 45 second period. However, an athlete may contribute to their score by deadlifting the barbell for the remaining duration of their time at that station. The number of reps of deadlift completed will be used to rank athletes who successfully clean the same weight. After 45 seconds has passed, athletes who have successfully cleaned the bar will move on to the next bar at an incrementally higher weight. Athletes who have not successfully cleaned the bar are finished the event after that interval. If a competitor successfully reaches the tenth and final barbell, they may load it to whatever weight they wish.

THE BARBELLS

Men’s RX: 185, 205, 225, 235, 245, 255, 265, 275, 285, 290 + bonus plates

My thoughts:
This is tricky.  Do I go for a 225 clean, when I don't think I've ever beat 210?  (I've done three reps at 205, so theoretically, there should be some room there) Or do I settle for the 205 and deadlift like a mofo, which will probably kill me for the next round?   I'm one of the last competitors in this heat (we were alphabetized by first name, yay!) so I might see what others have done and strategize from there. 


Event #2 - Couplet Ladder

This workout is comprised of three stations, each with a couplet of two movements. Athletes will alternate between the two movements in a ladder rep scheme, starting with one rep of each, followed by two reps of each, followed by three reps of each, and so on until time expires. Each set of one movement must be completed before moving onto the next movement, as shown below.

Example:
1 rep Movement A1
1 rep Movement A2
2 reps Movement A1
2 reps Movement A2
3 reps Movement A1
3 reps Movement A2
… and so on.

Athletes will have three minutes to work at each station, with a 30 second rest between stations. Each athlete will be required to bring their score sheet from one station to the next, providing it to the judge at each station. The judge will score their performance and ask that the athlete initial beside the score given, acknowledging that they accept the judge’s count.


THE MOVEMENTS
Men’s RX:
Couplet 1
A1: Snatch @ 135#
A2: Muscle-ups

Couplet 2
B1: Handstand Pushups (to 1 abmat between 45# plates)
B2: Chest-to-Bar Pullups

Couplet 3
C1: Thrusters @ 155#
C2: Box Jumps @ 30”

Each station will be scored as its own event. Therefore, this workout comprises 3 separate scored and ranked events. An athlete’s score in each event is the total reps performed within the time limit.



My thoughts:
Yeah, muscle-ups. So after I do my 135lb snatch, I'm gonna have a nice little rest before I move on to the next couplet.  Part of me thinks it would be glorious to somehow get my first ever MU in that environment.  The SMART part of me realizes I would fuck up my right shoulder even worse, which would probably not be helpful for someone who wants to do HSPUs, pull-ups, thrusters and (Event #3 spoiler alert) KB jerks in his immediate future. 

I'm gonna have to go hard on the second couplet, because if there's anywhere I might have an edge over some of the other competitors, it's my kipping HSPUs. 

They're gonna be strict on the thrusters, ensuring it's one continuous movement.  That will limit my output in Couplet 3 especially if I've worked hard on Couplet 2.

How they score and weight these events will be interesting.  Since they're being scored as its own event, will each of the three couplets within Event 2 count for as much as the first event? 



Event #3 "Keep Calm and Kettlebell Jerk On"

2 separately scored events, each 5 minutes in duration, with a 1 minute rest in between events.

The first event will be a 5 minute Single-Arm Kettlebell Jerk Test in which athletes will attempt to complete as many Jerks as possible with each arm. After the KB Jerk test, there will be a 1 minute rest,

For the second event, athletes will have 5 minutes to Row 1000m(Men)/800m(Women), and then complete as many Toes-to-Bar as possible in the remaining time.

For Jerk Test, athletes will be allowed one arm change for the duration of the 5 minute time limit, during which they will attempt to complete as many Jerks as possible with each arm. That is to say each athlete gets one set per arm to completed within the 5 minute time cap. The weight cannot be put down nor rested on the top of the shoulder, thigh, knee, or foot during the duration of the event, but the weight may contact the shoulder first as the competitor brings it back into the rack position. At no time can the athlete rest with both hands touching the kettlebell. The athlete’s score for this event is the lower of the two rep counts. Therefore if an athlete completes 30 reps with the right arm, and then only 25 reps with the left, their score will be 25. Pay careful attention to the movement standards, which are described below.

Men’s RX: 24 kg (Green competition kettlebell)

My thoughts:
KB jerks:    I actually just now realized it was jerks and not snatches, so I'm not sure how this is gonna go.   I will have to see how others handle their rests on this. 

Rowing and T2B: Meh. I'm so-so at rowing and below-average at toes-to-bar. 
   
There will be details on Events 4 and 5 released later.  I suspect those will be tiebreaker events that might be for the people who are higher in the rankings.  If not, I'll do them. If I don't have to do them, I'll join Drew and his spiked Gatorade in the stands as a spectator for the rest of the day. 

Push Press, FrostFit 2012 WOD

A. Push Press 3-2-1-1-1

165x3, 175x2, 185,195, 205F, 200 (PR)


B. "FrostFit 2012 Mix & Match”      

Part 1. AMRAP in 3 mins:                
75 single skips                
50 double unders                
25 crossovers     

Rest 1 minute    

Part 2. AMRAP in 5 mins:                
Barbell thrusters for max lbs lifted      
*choose weight (men: 155/115/95/75)       
*every time bar is put down, do 5 over-the bar burpees 

Skipping: I just barely completed one round.  
Thrusters: I chose 75 and did, I think, 49 reps: 3,675lbs 

(Hang) Squat Clean and Jerk / "Dec Dot Com"

A. Hang Squat Clean +1 Jerk 3-3-3
155-170(PR)-175(PR)

The last time I did this, I went up to 165. 


B. Clean & Jerk 1-1-1

175-195-205(PR)

This is a record for a squat clean and jerk for me.  My PR for the power clean and jerk is 210.  My confidence in the squat cleans has grown. 


C. “Dec Dot Com”
3 rounds for time:
250m Row
14 DB Push Press (7 each arm, 55lb)
14 Ring Rows

5:59

Sweet Tooth

Partner workout.  Nathan and I reprised "Nat-Ty By Nature."

Picture a running clock, with five consecutive 5-minute periods.

A. First five minutes: While I did 11 burpees, 11 pull-ups and 11 burpulls (we could do it at whatever pace we wanted), Nathan did a 5-min AMRAP of:
(95lb barbell)
3 hang power cleans
4 push press
5 thrusters   
He did 6 rounds.

Second five minutes: We switched places.  I did the barbell complex AMRAP (which got bad surprisingly quick, like halfway through the second round) and Nathan did the 11-11-11. 
I did 5 rounds.


B. Third five minutes: I did the 11-11-11, and Nathan did a 5-min AMRAP of:
5 box jumps (20")
1 clean and jerk in the first round, 2 in the second round, 3 in the third, etc
He did 6 rounds.

Fourth five minutes: We switched. 
I did 6 rounds.



C. Final five minutes: Medicine ball situps, passing the ball back and fourth. 

We combined for 131. 

Push Press / Deadlift / "6 Minutes"

A. Push Press 3-3-3-3

155-165-175-190 (PR)


B. Deadlift 1x5

Warmed up with 135 and 225, then did 295x5


C. "Six Minutes"
1 minute of pull-ups
4 minutes of burpee box-jumps (24'')
1 minute of pull-ups

I counted 82 reps.  I would say that total is plus or minus 3 reps.  More likely minus. 

Partner Loredo / Girl-weight KB snatches

A. Partner Loredo

6 rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
500m Row

I teamed up with Nathan  (Team "Nat-Ty By Nature") and we finished this fucker in 19:20. 

We split up the sets into quick shots of 6 reps each, and divided the rowing into 250m stretches,  Because the second person to finish rowing didn't get as much recovery time as the first (it doesn't take a minute to do 6 squats, obviously), we had the person who got more rest do 20 squats of the follwing set. 


B. Max KB Snatches in 5 minutes

I did 92, but only with 35lbs.  I didn't even realize that was the weight that Nathan picked out for us.  His excuse was that was what Steve and Giles were using.  Once he realized they were using the prescribed 55lbs, that's what he did, so I look like a sissy.    Of course, I could have done another five minutes with the proper weight, but that didn't seem very appealing. 

Back Squats / Metcon

A. Back Squat 5-5-5


Ended with 265x5.  Not a PR, but good enough for today. 


B. 60:30 (60 seconds work, 30 seconds rest)

Double-unders
Rowing
Mountain climbers with twist
5 yards of shuffle/Carioca combo

4 rounds, no results recorded. 

Double unders were a challenge.  I whipped my love handle something fierce in the first round and spent most of that minute whining about it.  That shit hurts. 

NE Regional #1

First time at CrossFit in three weeks. 

A. 0:00-0:10 Dynamic warm-up


The Boy joined in, doing inchworms, buttkicks, shuffles.  He cheated a lot. 

B. 0:10-0:20 Kettlebell Snatch practice, using various weights

I went up to 55lbs, doing reps of 5 on each arm and managed to avoid smashing the back of my wrist too much. 


C. 0:20-0:50 Metcon = 2010 Northeast Regional Event 1

21-15- and 9 reps, for time of:

Overhead squats – 115  (RX'd weight was 135lb)
Pull-ups
I did this in 9:20.