First WOD at CFR in a month and a half, unless you count me overhead-squatting and then breaking the sloshpipe at the farewell party for Robin and Aaron. (I sort of do, but I didn't record it on the blog so...)
A. Snatch Complex: Snatch DL, Snatch Shrug Snatch high Pull, Snatch (bar, +20lbs, 40%,50%)
I did the complex with:
-the bar (twice)
-65lbs
-95lbs
Power Snatch – 70%x3x5
95x5
105x5
105x5
B. "Some Synergy
1. AMRAP in 5 minutes
- wall ball (20/14)
- Pull-ups
one of each, two of each, three of each, etc.
I completed the round of nine each, and did an extra 3 wall balls
Rest 2 minutes
2. For time
DU’s 50-40-30-20-10
Inch worm push ups 10-8-6-4-2
Time cap of 10 minutes
My time was 8:07 (according to Shae. I think I finished in under 8:00. I note this because I am that much of a wanker)
Toward the end of a two-week holiday in Hawaii, I managed to hit one CrossFit, in the hopes of countering all the fast food, beer, chips and mai tais. (No dice; I'm still a fat bastard).
Despite my many personal shortcomings, Kahala CrossFit let me join in on an early morning WOD on Christmas Eve.
We did a verson of the 12 Days of Christmas WOD. This one was considerably harder than the version I've done previously.
Remember, this workout is patterned like the song:
On the first day of Christmas, my true love gave to me: one power clean (in a pear tree, which sounds awkward as hell). On the second day of Christmas, my true love gave to me, two handstand pushups, and a power clean. etc.
So, just like the song, the workout got increasingly more difficult to perform. After not having worked out in nearly a month, this hit me like a ton of bricks. At one point, I laid on my back on the ground during the actual workout.
My spirits were bolstered, however, by the gym's sound system blasting modern versions of classic tunes, like this little ditty:
Thankfully, once we performed the 12 thrusters, we were done (ie. we didn't have to go back down through the movements again.)
I'm not sure of my actual finish time. It may have been in the 37-minute range.
I liked CrossFit Kahala and would recommend it to anyone going to Honolulu. After the WOD, the class was nice enough to pose for a pic with me (which I will post as soon as I can get Blogger to stop sucking so hard). The owner, Shane, is a good guy who knows his stuff and prioritizes proper form over the RAWR WE'RE GONNA WORK YOU OUT TIL YOU MEET PUKEY CUZ WE HARDCORE mentality.
I would love to go back to that gym and not only because it would mean I was in Hawaii instead of freezing my giblets in this goddamn Saskatchewan winter. Seriously, why doesn't everyone just live in Hawaii?
This is basically a workout journal that I use to keep track of my workout results. I started Sissy Hands in 2009, a few months after I started going to CrossFit Regina. I find this is better organized and more convenient (for me, anyway) than a notebook. I'm under no illusion that this blog would be interesting to anyone else, except perhaps for the people I work out with.
These days, I work out when I can at B Squad Fitness , the Regina Boxing Club and OPEX Regina. I regularly do workouts with my buddy Nickin my basement or one of our garages. When motivation strikes, I also exercise on my own as a weird grunting loner.
I'm not an elite athlete or a certified fitness professional. I'm just a dude who learned that exercise had a place in my life, and then became less fat and weak than I was. However, I still binge on crappy food and skip workouts more than I should. Yes, I really do eat 7-11 nachos on a semi-regular basis.
If you came to this blog because you're a spambot, please achieve sentience and then die painfully. At the very least, don't leave a comment on my posts.
To see me write about stuff other than burpees and pull-ups, you'll have to follow me on Twitter
Annie: 8:04, (Feb. 24, 2012) Previous was 8:53 Angie: 22:25 (Nov. 18, 2009) Barbara: 3:39, 5:20, 5:54, 5:32, 5:28 = Total work time of 25:45 (Dec. 22, 2009). Previous was 26:44 total work time on Sept. 9, 2009 Christine: 13:40 w/185lbs (Aug 1, 2012) Cindy: 17 rounds plus 5 PLU + 10 PU + 4 SQ (Nov. 30, 2009) Diane: 10:47, with 185lb DLs and kipping HSPU (August 24, 2009) Elizabeth: 12:49 (August 4, 2010) Fran: 4:50 (Sept. 14, 2012) Previous 5:03 (Sept. 10, 2010) GI Jane: 18:25 (Sept. 29, 2009) Helen: 9:24 (Sept. 27, 2010). Previous: 9:42 (Aug. 31, 2009) Isabel: 6:45 (Aug 22, 2012) Previous: 8:16 Jackie: 8:16 (Dec. 12, 2011) Previous: 8:35 Karen: 8:15 (October 22, 2010. ) Previous: 9:55, (June 17, 2009) Kelly Overboard: 33:17 (Dec. 2009) Nancy: 15:47 (Nov. 11, 2009) Rhiannon: 420 (Dec. 30, 2014) Tabata This PLU, PU, SU, SQ: 333 (Dec 10, 2011) Petranek Fitness Test: 4:16(July 22, 2013) Previous 4:23 Filthy 50: 31:33 (July 2, 2012) Previous: 33:14 Fight Gone Bad: 318 (Sept 26, 2009) Previous: 291 (July 18, 2009), 256 (Sept 27, 2008) Bear: 130 lbs. (May 16, 2012) Tiger: 14 rounds + 5 DL + 1 HPC (Oct 20) 400m run: 1:17 (Nov 16, 2009) 800m run: At CrossFit Regina 2:57 (Nov 6, 2009), On puddle-spotted Usher track 2:55 (May 26, 2012) 1km run: 4:01 (Sept. 3 2010) Previous: 4:17 (May 15, 2010 - post-workout) 5km run: 24:55 500m row 137.7 (Oct. 18, 2011) 1km row: 3:30. 2 (Nov. 16, 2010) 100 calorie row for time: 5:34 (Oct. 10, 2015) Consecutive Kipping Pull-ups: 33 (May 4, 2010) Consecutive Deadhang Pull-ups: 16 (Nov. 9, 2013) Consecutive Double Unders: 98(Nov. 5, 2014) CrossFit Total: 705 (Dec. 7, 2009) Bench Press: 190x1 (April 7, 2015) 165 x 3 (Aug. 17, 2012) 155 x 5 (July 12, 2010) Deadlift: 315lbs x 1 (Dec. 7, 2009) 295x5 (Jan. 8, 2013) PowerClean and Jerk: 215lbs (July, 8, 2013) Squat Clean and Jerk: 205lbs (Jan 14, 2013) Power Clean 225 x 1 (Jan. 19, 2013) 205 x 3 (Sept 10, 2012) Hang Power Clean: 175x3, 205x1 (July 5, 2011) Squat Cleans: 185lbs x 3, 205lbs x 1 (June 11, 2012) Power Snatch: 165 (May 26, 2012) Hang Power Snatch: 135lbs x 3, 155lbs x 1 (Oct. 24, 2011) Squat Snatches: 135lbs x 3 (April 23, 2012) 150lbs x 1 (April 23, 2012) Back Squats: 280 x 5 (June 20, 2012), 290 x 3 (March 14, 2012) 300 x 2 (March 6, 2012) 310 x 1 (Oct. 25, 2012) Front Squats: 225 x 5 (Jan 10, 2012) 225 x 3 (May 11, 2011), 255 x 1 (Sept. 12, 2012) Overhead Squats: 165lbs x5 (July 13, 2011) 180lbs x 3 (Feb. 3, 2012), 190lbs x 1 (May 14, 2012) Push Press 190 x 3 (Jan. 8, 2013) 200 x 1 (Jan 16, 2013) Rack Jerks 195 x 2, 215 x 1 (Oct, 2011) Shoulder Press: 135lbs x 1(Nov 4, 2011), 130 x 5 (May 10, 2010) Weighted Pull-ups 55lbs x 2 Total Muscle-Ups (Lifetime): 32 (Most recently: 2 on April 23, 2015.) 30 Muscle-Ups, Vol. 2 Start Date:April 23, 2015
World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc hard and fast. Five or six days a week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.