Basement: Ropeless rope climbs, Rowing

Three rounds for time

2 ropeless rope climbs (2x 5 pull-ups and 5 ring dips)
500m row.

Doing the pull-ups as deadhangs went out the window by round 2.  Turns out rowing and pull-ups don't mix all that well. 

11:21

Basement: 10 minutes of AirDyne

171 calories.

B-Squad: Frog in a Blender

250m row
100 DU
75 Air Squats
50 Push Press (95lb)
25 Pull-ups
50 Push-ups
75 Lunges
100 Sit-ups
250m row

I was cruising right along... and then the push-ups happened.  Everything sucked hard after that. 

26:47

VolkeFit: Squats, More Squats, and Wall Balls/Bell Swings

A. Single Squat Max

I got up to 305lbs.


B. AMRAP of 80% Max

I used 245, and did 7 reps. 


C. For time:
20 bell swings (70lbs, overhead)
10 wall balls
10 bell swings
20 wall balls

2:34

CFR: "Jorge"

Jorge
30-24-18-12-6 sit-ups*
15-12-9-6-3 squat cleans (155 lb)

*According to CFHQ, this is rx'd if you do GHD sit-ups.  CrossFit Regina gives you a star if you do regular sit-ups and calls it ubered if you do GHDs.  I did regular sit-ups so I could compare my time today with my previous time.   Plus there are only 2 GHDs and there were 3 people already using them.  But mostly, I just figured I'd mess up my back. 

During the warm-up, 155 lb squat cleans seemed heavier than I remembered.  Maybe it's the shiny new Rogue bar, I thought.  I actually checked to make sure the bar was only 45 lb.   It was.  I'm just weak. 

I tried to limit my breaks on the squat cleans this time around.   I had a steady, unspectacular pace and finished at 13:17, which is more than a minute and a half quicker than the previous time doing this one. 

VolkeFit: Squat, Clean, Dip, Bike

A. Back Squats

Using 185lbs, do two squats every 30 seconds until you've done 20. 

Done.


B. Power Cleans and Ring Dips

Using 135lbs, four rounds of:
5 power cleans
5 ring dips,

Rest around 90 sec between .

Done


C. Bike

Max effort on the AirAssault bike for 75 seconds.

75 seconds is a lot longer than you'd think. 33 calories.

B-Squad: Barbara Lite

Four rounds:
10 pull-ups
20 push-ups
30 sit-ups
40 squats

Rest three minutes between.


2:09
2:16
2:47
3:02

VolkeFit: A Double Shot of Steve

My wife said she was too tired to go to Steve's again, so asked me to take her spot.  She ended up staying home and dealing with our children, so I'm not sure it actually worked out for her.   Worked out great for me, though.


A. Every 2 Minutes for 30 minutes

Using 135lb barbell, every 2 minutes:
3 deadlift
3 power cleans
3 push press

The complex took between 23 and 30 seconds most of the way, so it allowed me to rest for the rest of each 2-minute round.



B. Don't Stop Skipping


300 DU
Everytime you stop, do 3 burpees and 1 handstand push-up.

Not for time, so I made sure to catch my breath in between rounds.

Here's how this went:

98 DUs (PR!)
3+1
55 DUs
3+1
6 DUs (DAMMIT)
3+1
60 DUs
3+1
81 DUs.

VolkeFit: "Not in the Mood"

After subsisting mainly on Halloween candy all weekend and then staying up way late Sunday night to catch up on PVR'd episodes of "The Walking Dead," I was dog-tired at work all day Monday.  Still, I managed to avoid eating any candy all day.  (A Diet Coke and a half coffee/hot chocolate doesn't count, right?)

Tracey was tired, too, so much so that she asked me to trade our respective nights with Steve so she could stay home and rest.   Since I didn't get in my planned Basement WOD on Sunday, I was happy to do it, even though I did contemplate just sleeping in my car in the driveway.  


Workout

5km on Air Assault bike

2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)

30 DB clean and jerks (using 2x25lb)

2 rounds of Cindy

5km on the bike.

The first 5km took me 8:00 exactly.  The last one 8:20.   Maybe another 5-6 minutes of stuff in the middle.