Sissy Hands

Lunchtime hypocrisy: Front squats and "Every Rep Counts"

2012-01-27T17:20:00.001-06:00

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!

6 a.m. Bedroom Eyes: Turkish Get-Ups and "Oh My"

2012-01-25T09:20:00.003-06:00

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. 1K 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.

6 a.m. Sexayness: Back Squat & On the Clock

2012-01-24T12:40:00.002-06:00

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."

"Football Gone Bad"

2012-01-22T16:10:00.004-06:00

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.

Muscle-Ups & CLOC #5

2012-01-20T10:16:00.003-06:00

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

CLOC#4, Box Jumps, 1K Row

2012-01-19T17:42:00.001-06:00

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

Tyler gets run over by "Volkswagen"

2012-01-15T09:50:00.000-06:00

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

Shoulder press and "Friday the 13th"

2012-01-13T17:09:00.000-06:00

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

Front Squats and "Deuces"

2012-01-10T23:31:00.003-06:00

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.

Modified Team Painstorm

2012-01-07T15:10:00.002-06:00

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.

Burpees on the Minute

2012-01-03T15:06:00.000-06:00

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).

Sandbag Deck of Cards

2011-12-31T13:28:00.002-06:00

Hearts: sandbag sit-ups
Clubs: push-ups, one hand on a sandbag, alternating with each rep
Spades: overhead lunges
Diamonds: thrusters

Our group finished in 32:something. This was hard.

2010 Sectional #1 and Row Sprints

2011-12-30T13:51:00.003-06:00

A. 2010 Open Sectional #1:
10 minute AMRAP of
30 Double-Unders
15 power snatches – 75/55lb

I did four rounds plus 23 DUs. My double unders were on today. First three rounds I did them unbroken and did 29 in the fourth. That sucked. The snatches kicked the crap out of me.

Rest 10 minutes

B. 3x500m Rowing Sprints, resting 2-5 minutes between each.

This was brutal. 1:43, 1:46 and 1:51.

Dot Com Chipper

2011-12-29T12:54:00.002-06:00

For time:
70 (Speed) Burpees
60 Abmat Situps
50 Kettlebell Swings – 55/35lb, Int 35/25lb
40 Pull-ups
30 Handstand Push-ups

The speed burpees started out quick, but slowed after 30 or so.

The pull-ups were done in bursts of five or so after the inital set of 12.

HSPU were tough. Thirty is a lot.

24:29 rx'd.

"Sasquatch" and "Rhiannon"

2011-12-27T00:33:00.001-06:00

A. "Sasquatch":
21-18-15-12-9-6-3 of 75lb sumo deadlift high pulls and push press.
Took me 8:34 or something, more than 30 seconds slower than my only other recorded time.

B. "Rhiannon"
10 minutes of double unders.

I did 340, which is a PR.

"Boxing Day Sale"

2011-12-26T19:22:00.002-06:00

20 clean and jerks with 155lb
40 wall balls
60 speed burpees
80 walking lunges
100 double unders.

19:29.

“12 Days of Christmas”

2011-12-18T22:38:00.000-06:00

This was the CFR workout for the 10am class on Saturday. I did it solo on Sunday. Apparently they had 20 people doing it at the same time on Saturday, which would have been a total nightmare, space- and equipment-wise.

1 Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KB Swing (55# / 35#)
12 Thrusters (95# / 65#)

This workout is done just like the song….Round 1 = 1 Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.

Finished in 23:23.

Back Squats, Deadlifts, L-sits, Row Strokes

2011-12-16T22:34:00.003-06:00

A. Strength = Back Squats 80%x4x5 (4 reps, 5 sets)
Deadlift 1 set of 5 (+5-10lb from last time 111027)

Used 225 on the squats and 275 on the DL.

B. Skill = Accumulate 30 seconds of L-sit hanging from Pull-up bar

Sets of 15, 10 and 5 seconds, with Christian threatening to tickle me on the first and Nolan trying to make me laugh on the second. Dicks.

C. Metcon = 50 strokes on C2 Rower for distance, damper set at 7
*No more than 5 seconds between strokes

736, which is not that great. I was rushing my strokes too much at the start.

"Jackie"

2011-12-12T20:41:00.002-06:00

1000m row
50 45lb thrusters
30 pull-ups

I didn't do the first part of the day's WOD, a clean and jerk "wave," because my wrist is still bothering me when catching a clean.

8:16. That's 19 seconds faster than my only other recorded time of doing Jackie, one year ago almost to the day. That's a fairly good time. I was trying to stay ahead of D3, but it's not like it was a fair race because he HAD done the clean and jerks before doing this, whereas I was fresh.

For the row, I turned the rower up to 8 and a half, compared to my usual 7ish. I think that helped. I took a couple of quick breaks, but managed to complete the row in around 3:35.

Thrusters - I did the first 15 unbroken, then it was a bunch of smaller sets. Sixes, fours.

Pull-ups - 10 unbroken from the start, then smaller sets. My final set was two.

I felt a bit nauseous afterward. My forearms were tingling. I was unsure how I would be able to drive home.

I guess that means it was a good workout.

Front Squats and "Tabata This"

2011-12-10T09:29:00.001-06:00

A. Strength = Front Squat 80%x3x5 (3 reps, 5 sets)

I used 195. This was surprisingly not fun.

B. Metcon = “Tabata This” (Tabata = 20 seconds on, 10 seconds off)
4 minutes each of Pull-ups, Push-ups, Situps, Squats
4 minutes of Pull-ups before moving on to Push-ups, etc.
Every rep is a point. Add up all your reps for a total score.

My score was 333.

Hangover WOD

2011-12-10T09:27:00.001-06:00

Hangover WOD – share the work equally with a partner:
5 rounds for time of:
20 Deadlifts – 135/95lb (sub for Tire Flips)
2o Kettlebell Swings – 55/35lb, Int 35/25lb
30 Russian Twists – 35/25lb dumbbell
150m Row each

I partnered with Darren. We did this in 18:53.

Team WOD

2011-12-03T00:53:00.001-06:00

111203 – TEAM WOD AND FULL MISSION PROFILE
December 3rd, 2011

Braxton C&J 110 lb @ BW 100 lb
10am Team WOD, a version of a team workout from the 2009 games:

In teams of four, the team completes 100 Wallballs (20lbs/14lbs). Only one athlete can work at a time.

Then, each team member starts at a station and all switch when each has completed the prescribed work:
1st round = Row 300m
30 Box jumps (20/24″)
30 KB swings (35/55)
30 KB Goblet Squats (35/55)
2nd round = Row 150m
15 Box jumps (20/24″)
15 KB swings (35/55)
15 KB Goblet Squats (35/55)

To finish, the team completes 100 pull ups. Again, only one athlete can work at a time.
Teams of five did 125 wall ball and pull ups and added an extra 45/25lb “pet rock” station.

Team “The Reluctant Heroes”
Tyler, Steve, Joel, Nathan and Cary 20:38

"Deck of Cards"

2011-11-26T22:31:00.000-06:00

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"

2011-11-25T09:58:00.004-06:00

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"

2011-11-21T20:44:00.001-06:00

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"

2011-11-19T09:10:00.001-06:00

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

2011-11-18T13:28:00.004-06:00

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"

2011-11-17T12:47:00.002-06:00

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

2011-11-12T22:55:00.002-06:00

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"

2011-11-11T21:32:00.001-06:00

# 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

2011-11-10T21:25:00.003-06:00

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

2011-11-08T07:07:00.003-06:00

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"

2011-11-06T09:09:00.005-06:00

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

2011-11-04T15:01:00.002-06:00

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"

2011-11-03T06:52:00.000-06:00

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."

Deadlifts and "Magic 50"

2011-10-27T13:38:00.000-06:00

A. 1x5 Deadlifts
275lbs

B. "Magic 50"
Five rounds of:
One armed 35lb DB snatches (five each arm)
One-armed 35lb DB swings (five each arm)
Strict burpees.

Tooke me 8:38

Note:
The WOD called for a 35lb DB unless we had done this before in less than 15 minutes. I hadn't done this before. Next time, I will use a 40lb DB.

Hang Power Snatch, KBS/PU/DU

2011-10-24T15:08:00.003-06:00

A. Hang Power Snatch 3-2-1-1-1

115x3
125x2
135x1
145x1
150x1 (PR~!)

I finally snatched more than 145lbs. It was a bit of a press-out, but whatever. It's also ABOUT FUCKING TIME, as I first did 145 in June of LAST FUCKING YEAR.

Look, I know it's not a huge deal for an adult male to snatch this much, and it's still a good 25lbs beneath my bodyweight(okay, 30), but this felt like getting a monkey off my back.

I think there were two reasons I was able to do 150 today when I had failed previously. One is the new way CFR is programming these strength days. The 3-2-1-1-1 rep scheme warms you up without burning you out. Also, my mindset was pretty good, partially because I was happy about my rack jerk PR on Friday. I was in a good mood at the gym, having fun but still focused.

B. 12 minutes with a continuously running clock, each minute starts with 15 KB Swings to shoulder height 55/35lb, 10 Push-ups
Immediately after 12 minutes start 5 minutes of max Double-Unders (“Half Rhiannon”)
If unable to complete a round within 60 seconds go immediately to Double-Unders upon missing the round

I got done 10 full rounds, barely. My push-ups continue to suck, thanks for asking.

I then did a single bell swing so I could wait until the end of that minute to start my double unders. I never claimed to be a proud man.

172 DUs

Rack Jerks and Dot Com WOD

2011-10-21T19:50:00.000-06:00

Rack jerks 3-2-1-1-1
175-185-195-205-215(PR)

Not for time:
Five rounds of
7 squat cleans (155lb)
14 bell swings (55lb)

Rowing Sprints

2011-10-18T20:23:00.000-06:00

5 x 500m Rowing Sprints
Rest approximately 2-5 minutes between rows

My times were

1:37.7 (PR)
141.6
1:47.5
1:50.3
1:49.0
There's no other way to say it: This fucked me up.

I actually PR'd my first row by a second, I think. The fastest 500m row time I have on record for myself was 1:38.8 back in May of last year. While my top time was slower, my average time was faster because I didn't have nearly the drop off.

I actually thought I might puke after the third row, and was considering stopping. Then, when my stomach settled down, I figured I might as well finish the WOD. Still, when I left the gym and drove home, I was in sort of a haze. I even forgot my backpack.

Rowing sprints... yuck.

Push press and "Jet Lag"

2011-10-14T10:49:00.002-06:00

A. Push Press 3-2-1-1-1
155-175-185-195F-195F

B. “Jet Lag”
AMRAP in 20 minutes:
5 Box Jumps – 24/20″
10 Wall Ball – 20/14lb
15 Bell Swings – 55/35lb

10 rounds plus five box jumps.

Weighted Deck of Cards

2011-10-01T11:03:00.002-06:00

Group WOD, with Kim Fe, Cheryl and Jason in my group.

Using a 35lb KB

Hearts - Goblet squats
Diamonds - Bell Swings
Spades - Overhead Lunges
Clubs - Weighted Sit-ups

Jokers were 15 burpees

Took our group 26:14

CrossFit Football Fran

2011-09-30T19:29:00.002-06:00

CrossFit Football Fran:
12-9-6 reps of
Heavy Thrusters – 155/105lb
Pull-ups

My thrusters were more like front squats *pause* jerk. But Aaron said it counted, so I will take that rx'd star.

10:00 exactly.

Front Squats and Cardio Blitz

2011-09-28T14:07:00.003-06:00

A. Front Squats 3-2-1-1-1

195-205-225-235(PR)-240(F)

I need to squat more often. Why don't I squat more often?

B. “Cardio Blitz”
Dot Com from 110916
5 rounds for time of:
35 Double-Unders (sub 5x single skips)
200m Run (to 2nd power box with orange tape and back)

10:01 as rx'd.

I thought I could get in under 10 minutes, and pushed myself as hard as I could on the second half of the run (including yelling "Get there! GET THERE!!!" at myself like a fucking crazy person) but I missed it by thatmuch.

Squat Snatch and Dot Com WOD

2011-09-26T13:50:00.005-06:00

A. Squat Snatch 3-2-1-1-1

"Keep your friends close and your barbells closer."
-Sage advice for Olympic lifting and life in general.

95-115-135(F)-135-145
The weight went up fine on the failed rep, but I threw it too far back and lost my balance.

On the last two successful reps, it wasn't a true squat snatch, as I didn't catch the weights in a squat, but I did go down into a squat and stand up with them.

B. Today’s Dot Com
AMRAP in 15 minutes of:
10 Wall Ball – 20/14lb
10 Toes to Bar (sub straight leg raises)
10 Box Jumps – 24/20″

8 rounds, even. It wasn't until I was into my second round that I realized it was a 15 minute AMRAP. I had thought it was 10. Not that it made a difference to my game-planning or anything.

Oh, and I've realized that I hate Toes to Bar a bit less than I hate Knees to Elbows. But only slightly.

Partner Jonesworthy

2011-09-24T08:27:00.002-06:00

In teams of two:
Run 200 m
Squats 80/64/50/32/16/8
DB Swings 40/32/26/16/8/4
Pull-ups 20/16/12/8/4/2
Run 200 m

I partnered with Rankin. We employed a strategy of dividing up the reps into small, quick sets and switching off back and forth. For example, the first round was alternating sets of 10 squats. In pro wrestling, it's like if a tag team makes quick tags.

That allowed us to maintain a fast pace and get done quickly. Took us 12:01.

From the Vault... of pain and misery

2011-09-22T15:21:00.002-06:00

I think this WOD hadn't been done at CrossFit since 2007, so that's why they labelled it...
‘From The Vault’
3 Rounds for Time
30 Box Jumps - 20"
30 Pushups
30 Bell Swings – 35/25lb
30 Pullups
30 Wallball – 20/15(14)lb

First round flew by... 5:44 or something like that. Then shit slowed WAAAAAY down for me, even though I was trying to pace myself but still move through stuff quickly. That plan kinda went out the window and I switched into "Let's just get through this mode." I would have liked to get through my pull-ups quicker, but my right shoulder has a little something going on with it.

It took me 30:38 to get through this. That's not a bad time, but I know I could do better.

I worked out alongside Jacob, whose goal in life is to beat Jarrett. He was a maniac, overtaking me early in the second round and never looking back. He was done his final set of pull-ups at 22:15 or something. Jarrett's time from earlier in the day was, I think, 25:00 (which is pretty fucking great). Jacob had a very good shot at beating him, as 30 wall balls in two minutes is very possible. But I think Jacob forgot about the wall balls and sprinted through the pull-ups in an effort to smash Jarrett's time. When he was reminded about the wallballs, his heart rate was skyrocketing and he couldn't do the wall balls right away.

He still finished in just over 26:00, so that's a great time, and he is one dedicated guy.

Power Snatch and Burpees/K2E

2011-09-19T13:37:00.002-06:00

A. Power Snatch 3-2-1-1-1

115-125-145-145-150(F)
Got some extra instruction from Aaron trying to correct my many snatch deficiencies.

Incidentally, if you were to write a book chronicling my high school years, "Snatch Deficiencies" would be a good title.

B. For time, Reps 10 -> 1 of:
- Speed Burpees
- Knees to Elbows

Took me 8:11

My knees were hitting my triceps (not high enough to count as contacting elbows) enough that Aaron wouldn't give me the rx'd star, which is completely fair. I'm not too bitter.

Knees to elbows are not fun when you've got Sissy Hands.

Lunge/Run/Row

2011-09-18T20:34:00.001-06:00

For time:
200 Walking Lunges
400m Run
800m Row

Took me 11:43. Starting the run after the 200 lunges was a unique feeling.

Press/Deadlift/Power Cleans

2011-09-16T13:28:00.006-06:00

A. Shoulder Press 5-5-5.

115(f)-115-125
On the last set, I lost my balance a bit on the last rep and took a step forward, so in competition, it wouldn't count.

B. DeadLift 1×5, +5-10lb from 110826 or start at 75% recent max

265

C. Power Cleans x2 on the minute, 80% max for 12 minutes

175. Pinched my neck fat a couple of times when landing. My footwork is still bad, but not hideously bad.

Nazis hate CrossFit. You're not a Nazi, are you?

2011-09-15T10:09:00.000-06:00

Back Squats and Sled Drag suicides

2011-09-14T20:31:00.000-06:00

A. Back Squats 3-3-3

225-255-275F

Only got one rep at 275. I hadn't done squats for a while. Perhaps I should do something about that.

B. Sled Drag Suicides (20M, 40M, 60M)x3 - Men-95lb
(to 10m line and back, to 20m line and back, to 30m line and back)
Recover as needed.

:55, :55, :56

Lexi's tip about holding the ropes lower and turning around closer to the line might have shaved a couple of seconds off my earlier times, if I had done it. I'll keep that in mind for next time.

Hang Power Snatch and Rhiannon

2011-09-12T13:39:00.002-06:00

A. Hang Power Snatch 3-2-1-1-1 I didn't follow the pattern exactly, because I am sore from Saturday and Robin advised against it.

95(3) 115(2) 135(1)

Robin, watching my awkward-as-hell hang power snatch: "We're going to have to fix your feet before you go any heavier."

B. Rhiannon - Number of double unders in 10 minutes.

319 (PR) That's a strong improvement over my previous best of 274, but I feel I should have broken 300 long ago.

Bridge City Beat Down

2011-09-11T09:02:00.004-06:00

Quick and dirty results:

I finished in 10th place out of 20 competitors in the Brutes division (Division 2 and 3). Hard to believe that two years ago I finshed 8th out of 17 in Division 1. I may be a bit less fit than I was then, but really it's because the level of competition and the difficulty of the workouts has gone up considerably.

Detailed results:

Event 1: Clean complex (Deadlift, Hang clean, Jerk)

Somewhere, Aaron Maier is weeping at my shitty form

195lbs. This is what I did in practice earlier in the week. It didn't go up easy, so I decided to stop there, rest an extra minute before the row, rather than go for 205. That put me in a three way tie for fifth place.

Event 2: 90 second row sprint

Brutal. 446mgood for second last place in the event., I was clowning a bit at the start, smiling for the cameras. I don't know if that cost me any distance, but it was probably not a smart move. I didn't want to kill myself at the start and lose steam at the end, though.

Event 3: 200m Prowler push.

The only time I was able to keep up with the other guys in my heat.

53 seconds. Not sure how I compared to other guys in the division, but it was probably 12th or 13th. I was dead last in my heat, so I got the pity cheers. Y'know, the ones where you can practically hear the people saying "Aw, look, he's trying so hard."

Event 4: "On the Minute"

25 power cleans (75lbs)
12 ring pull-ups
12 fatbar deadlifts (185lbs)
11 parallette jumpthroughs - I'm not sure if my form was bad and I got some no-rep calls. It was loud and I couldn't hear my judge well.
13 wall jump-overs - That was fun. Felt like I was going pretty good.

Total: 73 which was 13th best in my division.

After four events I was down in 16th place in the overall standings, which was pretty humbling.

Event 5: Run, Thrusters, Ring Rows

8:05.4 That was good for fourth place in the event. I did my thrusters and ring rows unbroken in the first set of 15 and the last set of 9, but took a break on the middle set of 12. On one of the runs (the last, I think) my mouth all of a sudden became RIDICULOUSLY dry, but Ryan Baht (husband to Alana, one of the other CFR competitors) appeared alongside the track and handed me some water on the run back to the thruster station. At that point, it was like an angel had dropped down from heaven.

There was a guy from CrossFit Brio who passed me in the second round and we were neck and neck on the last set of thrusters.

That's right, Captain Shirtless. Look right the fuck at me when doing your thrusters.

He was getting some grief on his form from his judge and head judge Chad. I was too busy doing my own thrusters to notice whether his form was actually bad (although when I commiserated with him after the event, he said something about not having been told you gotta put your head through your arms) but either way I felt bad for him. If I had two people telling me my form was wrong on my last set of a grueling day of workouts, it would have been really disruptive. He and I finished our thrusters around the same time and headed into the gym for the ring rows. I managed to get my ring rows done first and had a two-burpee lead on him at the end. I did not want to get passed on the burpees, so it kept me going as fast as I could. He ended up a second and a half behind me.

After a day of my performances ranging from decent-but-not-great to pretty bad, I'm very happy with how I did in the final event. Before the later heats ran, I wasn't sure how my time would hold up against the other competitors' times, but it turned out that it held up okay. The top three guys in the division all were significantly (30-60 seconds) faster, so fourth was plenty good enough for me.

After I was finished, I was just super happy to be done. It was nice to be done early, so I could cheer on the CrossFit Regina athletes in the later heats, eat some beef jerky, and socialize with other CrossFitters. It was another fun year in Saskatoon.

BCBD #1,2,3

2011-09-06T20:37:00.000-06:00

Sled Drags with Dowels
A. 5 minutes to find max of
Deadlift+Hang Clean+Jerk (1+1+1)

I got up to 195.

5 minute total time but no time limit for the set.
rest 60 seconds, then

B. Row 90 seconds for max distance

I got 453m, which is a bit better than when I did this yesterday. (I was less exhausted.)

Rest 10-15 minutes, then

C. Sled Drag with Dowel for time
100M + return
M-75lb, W-55lb

Took me 1:33

"The Dog Sled"

2011-09-05T19:39:00.003-06:00

“The Dog Sled”
3 rounds:
30 Double-Unders
10 Overhead Squats – 135/95lb

2 min rest

3 rounds
10 Handstand Push-ups (BCBD standards)
100m sled push with dowel – 115/75lb

Finisher for BCBD folks:
3×10 Chest-to-bar Pull-ups or 90 second Row (pick your pain)

37:02 as rx'd

That is a lot of OHS and HSPU. I did the row at the end. Got 426 m.

Modified "31 Heroes"

2011-09-03T12:09:00.002-06:00

AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (115lb)
25 Pull-ups
11 Box Jumps (24″)

While one partner is working, the other is doing a 400m run with a 45lb sandbag.

My partner Felipe and I did 6 rounds, plus 11 plus 11. Total of 159 reps. I think I also did at least four sandbag runs, maybe five.

Push Press and Dot Com 3

2011-09-02T12:03:00.001-06:00

A. Push Press 3-3-3

135-155-175(F)

Couldn't even get one of the 175, when I managed three of them the last time we did this in July. Obviously, I'm not pleased, but I probably should have warmed up better and got my head straight if I wanted to take a good run at a new personal best. I'll do better next time.

B. Dot Com 3 from 110828
5 rounds of:
3 Cleans
20 Push-up Burpees
*NOT for time, go as heavy as you can on the cleans

I did 165 for the first round and 175 for the other four.

C. Surprise Finisher 400m run with a 45lb sandbag.

2:09. Not blazing fast, but not bad.

Overhead Squats and DL/T2B: That'll teach me to open my big mouth

2011-08-31T17:43:00.001-06:00

Yesterday, I ranted a bit about cherrypicking WODs, and not skipping the gym if you see one you don't like.

It's like the CrossFit gods (or Robin and Aaron) read what I wrote and wanted to test my resolve by including a WOD that is tailor-made for me to ditch.

Hey, what if it included both deadlifts for time AND toes to bar?

A. Overhead Squats 3-3-3

135-155-175(PR)

Barely got the third rep on the 175 and strained my right shoulder a bit in trying to hang on. Nothing serious.

B. Dot Com 2
5 rounds for time:
15 Deadlifts – 185/135lb
15 Toes to Bar

19:58 Just barely got in sub-20. That's about three minutes slower than I would have liked.

I took WAY too many breaks on this, but I found it really tough. Fortunately, I did not tear my sissy hands, though there might be a couple of new blisters in development. Whatever, callouses are manly and sexy.

C. SASKATOON COMPETITORS' BONUS - A 400m run with a medicine ball. Not timed.
I did it, but it was mostly a walk with a few half-hearted jogging spurts. The rain, my sweat and the leftover chalk got things nice and pasty, and the ball was hard to carry.

In a vaguely related matter, the squiggly veins on either side of my forehead are especially pronounced these days after a workout. I realize it's probably nothing, but part of me wonders if I should be concerned. If it gets any more noticeable, I'll be looking like the dude from the Green Lantern movie.

3 x 1km runs: Tyler demonstrates self-awareness

2011-08-30T18:32:00.004-06:00

Okay, I'm gonna get really preachy. Possibly even hypocritical

I'm not a big fan of picking and choosing WODs. I believe it's sort of against the CrossFit philosophy to skip the Workout of the Day chosen by the coaches in favour of a previous day's workout unless you have a valid reason. (Worse yet are the people who choose to NOT GO TO THE GYM AT ALL because they don't like the WOD. Please don't do that. It's way better to trade WODs than not go at all.)

Valid reasons for trading WODS include, but are not limited to:
-an injury you are working around
-the WOD will negatively affect your ability to participate in an upcoming athletic event (ie. if you've got a Frisbee tournament Sunday, you may not want to do 800m sprints or boatloads of squats on Saturday and burn out your legs so you can't run.)
-you REALLY want to do the previous day's WOD because it's a benchmark like Fran against which you've been wanting to measure yourself.

Non-valid reasons include, but are not limited to:
-It's a WOD that you don't particularly like.
-It contains a skill or exercise that is a goat (all the more reason to fucking do it)

Here's where I get a bit hypocritical. I've broken these rules in the past, though not often, and me writing this could be considered my pledge to not do so again.

I bring this up because I was considering trading WODs today. When I saw that the WOD today at CrossFit Regina was a 5km run, I started planning to do yesterday's insane metcon, figuring the squat cleans were out of the question because it would take too long, given that I was working out on my lunch hour.

My thinking was that I need to get my still-substandard cardio up back up to snuff, and it's the shorter, intense WODs that would better prepare me for Saskatoon.

Fortunately, Robin had a plan in place for the folks competing in Saskatoon. CrossFit Regina is particularly good at adapting the WOD schedule for upcoming events.

Our special WOD was:

3 x 1km runs, resting five minutes in between.

Also, three sets of 10 ring dips, unbroken. (Synergy is hinting that rings are going to play a significant part in the Bridge City Beat Down WODs.)

Now, for some reason when I do runs like this, my first two times seem to be the same and my third time is a bit slower. The same thing happened the last time we did 800m sprints.

Run #1: 4:30
I actually thought to myself, "I bet I run the same time on Run #2."

Sure enough...

Run #2: 4:30

Robin noted: "That's consistent. Try for the same time on your third."

I replied: "Nope. I will be slower by 14 seconds, even though it will feel like I'm running harder."

Run #3: 4:44
I am Nostra-F'N-damus.

Last time I did 3 x 1km runs, my times were 4:14, 4:14 and 4:16.

So that's a noticeable decline. I was running straight into a strong wind during one of the longer stretches, but I don't think that is the sole or even primary reason for the decline. I could have pushed myself harder today, because I seem to recall running like zombies were chasing me back in June. That day, if I remember correctly, was a nice, cool day with a spitting rain. Today was hot, dry and windy so that may have been a bit of a factor.

But the truth is, despite the fact that I'm probably 10 lbs lighter than I was in early June, I'm simply not as fit as I've been in the past.

One thing I didn't do, which I should have, was refer before the WOD to the last time I did 3 x 1km runs, because it might have given me something to shoot for. Then again, when you're out there running, you don't have a really good concept of time and carrying a stopwatch is not something I would do.

Oh yeah, the ring dips. I had done one set of 10 unbroken ring dips before the runs and I did the other two afterward. Actually, I was a bit surprised I was able to do it. Ring dips are gonna need a little work before Sept. 10.

Frisbee playoffs

2011-08-28T09:13:00.000-06:00

In short, our team lost both games and were bounced mercifully from the playoffs. We had 9 people show up, but still no subs for girls, so our ladies were run pretty ragged.

Neither game went to the full 13 points. Both ended as a result of the time cap. We lost the first one by three points to Ramrod. We lost to Discs of Glory (the team we beat in the finals last year) by one point.

I've told the team that I think this season was my last.

After the game, we went to the Brewsters deck and drank beer. I took advantage of the Sunday brunch buffet and absolutely stuffed myself. I did not feel very good about myself afterward.

"Kettle Balls"

2011-08-26T09:08:00.000-06:00

A. Push Press
5-5-5 (start at about 75% of max overhead, push press or jerk)

135-155-165

B. Deadlift
1×5

It had been forever since I deadlifted. I only did 225. The official reason is that I didn't want to go heavy and hurt my back before Sunday's Frisbee playoffs. The unofficial reason is that I'm a giant pussy.

C. ‘Kettle Balls’

50 Wallballs
15 Kettlebell Swings
35 Wallballs
30 Kettlebell Swings
20 Wallballs
45 Kettlebell Swings

Took me 15:02. It was not fun and I took too many breaks.

"Intestinal Explosion"

2011-08-25T09:44:00.000-06:00

50 reps of:
Sit-ups
Double unders
Sit-ups
Walking lunges
Sit-ups
Speed burpees
Sit-ups

Took me 16:06. I was, once again, the slowest one in the group by far, which was sort of humbling. I also lost count of my reps a couple of times. Oh, and I suck at sit-ups.

On the bright side, I did my DUs unbroken, and I managed to avoid getting monkey butt.

Sandbag Thrusters and Burpee Pull-ups

2011-08-23T15:52:00.000-06:00

20-15-10

45lb sandbag thrusters
Burpee pull-ups

I thought I would do a little better on this, but my cardio is still totally shot. Took me 11:28.

Flame War vs Fever

2011-08-22T15:38:00.000-06:00

PAnother shorthanded game. Like last week, my cardio was not where it should be. A single hard sprint downfield would leave me gasping for air render me useless for at least a minute afterward. I hope it's a temporary result of my recent bout with the flu and not something else. I'm gonna need to be better on Sunday for playoffs.

Against Fever, I mostly played in the middle for our zone defence, not in the cup. When I did play in the cup, I wasn't good.

Considering we only had six players, it was a surpisingly competitive game. We pulled to within two points in the second half until Fever ran away with it. It was much more fun than last week, though.

Final score: Fever 13 Flame War 8

Twisted Bentley

2011-08-19T14:58:00.000-06:00

With a partner spitting the work, ten rounds of:

100m sprint
10 pull-ups
100m sprint
10 speed burpees

That works out to five rounds each. You don't get to rest while your parnter works, though. Ineach round, there was a different exercise to do:
Double unders
Sit-ups
Box jumps
Air squats
Row for calories

Gerald and I got 569 reps in 27:39

Flame War vs 175g

2011-08-17T14:50:00.000-06:00

This was one of the most unpleasant Frisbee games I have ever played. Our team only had 6 people show up, and we played a good young team who ran us ragged. We kept up with them for a few points, then they stared to light us up.

My cardio was completely shot halfway through the first half. I was pretty much useless out there.

Partner Painstorm

2011-08-13T10:21:00.000-06:00

With a partner, 5 rounds of:
Row 300m (both partners do this, switching off)
100 feet walking lunges with 75lbs across our backs (split the work)
Run 400m (everyone runs!)
100 feet traveling burpees (split the work, alternate jumps, start from where your partner lands)

I partnered with Jared and Darren, with me working the same time as Jared.

Maybe it's because I didn't eat more than a spoonful of Nutella beforehand, or maybe it's just a tough-ass WOD, but this FUCKING KILLED ME.

The transitions from the lunges to the 400m run were the worst. I stopped running for a moment at one point during the third round.

It took us 38:03. The individual version of this Painstorm involved 500m rows, half-bodyweight lunges (for me, that would have been 90lbs) and, obviously, no splitting the lunges or travelling burpees. That sounds inhuman.

Front Squats and a Chipper

2011-08-10T11:55:00.004-06:00

So I sort of gave up setting my alarm for 6, but I thought I might naturally wake up in time to go to CFR this morning because I got into bed fairly early. Problem was, my darling wife had an iced coffee right before bed and wasn't sleepy. So I didn't get to sleep until well after midnight.

Then, at some point in the early morning hours, the Boy (age 4) crawls into bed beside me with a stuffed up nose and proceeds to loudly snore RIGHT IN MY EAR. I woke up around 5:50, and had a brief internal chat with myself about whether to get up to go to the gym.

"C'mon, you will feel better after working out."

"One more hour of sleep would be awesome."

"Like you're going to get any sleep with that chainsaw in your ear."

"But I'm tired."

"You're being a pussy."

"I'm okay with being a pussy."

"The Bridge City Beatdown is less than a month away. You should probably do a few workouts before then, you flabby, bereft-of-disciplinefuck."

"But it's so warm under the blanket."

"Hey, you never regret working out. You ALWAYS regret missing a workout."

"Grrrr. Fine. Okay. I'll do it."

A. Strength = Front Squats 5-5-5

155-185-205(2) Couldn't match my previous best. But Christian said, "Nobody should be setting PRs at 6 in the morning.

B. Metcon = Dot Com Chipper from 110322
For time:
70 (Speed) Burpees
60 Situps
50 Kettlebell Swings – 55/35lb
40 Pull-ups
30 Handstand Push-ups

25:29

This was a pretty tough chipper.

***

Never stop dreaming.

***

"Dear CrossFitter: Be kinder to yourself."

Something to think about. Hell, we don't need to take this so seriously that it makes us SAD when we don't meet our lofty expectations of ourselves.

.

Flame War vs. Discs of Glory

2011-08-08T20:48:00.001-06:00

I really should've started including results from my Frisbee games here a long time ago. The season is almost over, but better late than never.

We played DOG last night and our team played iron man because we had JUST enough players. I thought it was going to be worse than it was, because my legs were useless from Saturday's WOD for most of the day Monday, but I was running around perfectly fine. In fact, after two and a half weeks of sickness, and feeling like utter crap all day Monday at work, I noticed that I felt AWESOME when I was playing. I guess I need to be hitting the gym more.

It was a very competitive game. At one point, we were down 7-3, and we came back to take the lead in the second half. What started helping is when we started keying in on their team's best player, Bamford. Instead of playing our standard zone defence, I shadowed him like we did last year when we beat them in the playoffs. That stymied their defence a bit. There were a couple of times I got lazy/tired/, though, and Bamford made us pay.

The beginning of the end came when -- with the scored tied 10-10 and very little time left on the clock -- Mike and one of the DOGs collided. Mike's head slammed into the dude's shoulder and he suffered what would later be diagnosed as a concussion. Mike resumed playing when he probably shouldn't have and they scored the winning point. I'm not saying that if he hadn't have been concussed that they wouldn't have scored, because I don't think Mike fell down on defence.

Anyway, it was a great night for Frisbee and a fun, competitive game. You could consider it a moral victory for us, I guess, given the fact that we are an old, short-handed team, but I always say that part of rec sports is showing up.

***

And now for something completely different, because I don't have my other blog anymore.

Courtesy of Aaron...

“Team Connection”

2011-08-06T11:52:00.000-06:00

In teams of 4:

200m Run with 45lb Sandbags – 2 members

100 Overhead Squats 95/65 lbs – 25 reps each, 2 working at a time

200m Run with 45lb Sandbags – The other 2 members

100 Pull ups – 25 reps each, 2 working at a time

100 m Partner Carry – 2 members, 1 there, 1 back

100 Thrusters 95 lbs/65 lbs – 25 reps each, 2 working at a time

100 m Partner Carry – The other 2 members, 1 there, 1 back

100 Bell Swings 55/35lb – 25 reps each, 2 working at a time

200 Jumping Lunges as a team 10 at a time, 2 working at a time

400 m Run all together as a team

My team, the Queen City sEXies (Jarrett, Sarah and Alannah), finished this in 20:33. I'm writing this two days later and my legs are still making me pay for every step. Frisbee tonight is going to be fun. And by "fun" I mean "a complete fucking debacle."

“Team Murphie”

2011-07-23T15:18:00.000-06:00

In teams of 4:
1 mile run w/ball
200 Pull-ups
300 Push-ups
400 Squats
Repeat 1 mile run w/ball

Coaches notes: For each 1 mile run, your team has to carry two medicine balls, alternating as you all run together; for the calisthenic work, accumulate the numbers with 2 working at a time; Finish all 200 pull-ups before moving on to push-ups, etc.

I teamed with Giles, Raichel, and a new girl Blair. We did this in 39:33

Rack jerks and 2K row/DUs

2011-07-22T10:18:00.000-06:00

A. Rack jerks 2-2-2-1-1-1

155-175-195-205-215(F)-215(F)

B. Ten minutes on the clock. Row 2000m. With the time remaining, do as many double unders as possible.

I finished the row in about 7:45 and got 89 DUs before time ran out.

800m x 3

2011-07-21T13:39:00.003-06:00

3x800M Repeats

Run 1: 3:18

Afterward, Tyler thinks, "Hey considering I've been completely inactive for a week, that felt pretty good. But 3:18 isn't great. I think I can do better than that. I'll push it a bit more on the second one."

During Run 2...

"Okay, I've done 400m. Shit, is that it? I'm gettng tired. Maybe I started too quick. Whatever... keep going, fatboy."

(Later)
"Last 100m, let's pick up the pace. Thank God this is almost over."

Robin: "3:18!"

Me: *gasping* "FRICK!"

Run 3:

"Okay, this is ridiculous, it's only been 200m and I'm feeling it already. Come ON, Tyler, I need to beat 3:18 on this last one."

(Later)

"Final stretch, about 150m left. Let's go. I've kept a good pace, big strides throughout. This has gotta be quicker than the first two. Time to really sprint to the finish and really smash that 3:18 mark. I'll probably be under 3:10. Fuck, I am awesome. Robin and Julie are gonna be SO impressed."
(I run to the end as fast as I can...)

Robin: "3:27!"

Me: "Aaaaaagh!"

Push Press and Tuck Jumps/Sit-ups

2011-07-15T22:01:00.000-06:00

A. Push press 3-3-3

135-165-175(PR)

B. 10 rounds of 15 tuck jumps and 15 abmat sit-ups

12:09 as rx'd.

Overhead squats and DU/Row

2011-07-14T08:47:00.001-06:00

A. Strength = Overhead Squats 5-5-5

125-145-165(PR)
B. “Double-Under Row”
- 500m Row
- 50 Double Unders
- 250m Row
- 25 Double Unders
- 100m Row
- 10 Double Unders

6:00 on the nose. Stupid shoelaces coming untied.

Partner WOD: "Nolan and Shae Conspire"

2011-07-09T08:35:00.002-06:00

This was one of those deals where you and a partner trade off doing reps of something that counts, but the other partner is doing a set amount of work.

I can't remember everything we did, but there were four different four-minute segments, with two minutes of resting in between.

(Items with the asterisk were the ones counted for reps)

Running 400m
Wallballs*

3-6-9 reps of squats, burpees, mountain climbers
55lb KB thrusters*

Running 200m
Boxjumps*

Something else.

Push Press and Dead Hang Helen

2011-07-08T08:31:00.001-06:00

A. Push Press 5-5-5 (start at 75% and increase)

135-145-155

B. “Dead Hang Helen” for time
3 rounds of
400M Run
21 Kettlebell Swings 55/35lb
12 Dead Hang Pull-ups (use band if needed)

I used a chin-up grip. Otherwise, I'd still be doing this. 15:31

C. Push-Up Ladder
2-4-6-8-10-8-6-4-2 reps, unbroken, must stand up between rounds

Done, along with four other members of the "Pentagon of Sexy."

Pistols, Run/MU

2011-07-06T08:29:00.000-06:00

A. 10 minutes of Leg Pistol practice
Igot to CFR late, so I did this after the other two parts. I can do pistols with my left leg, but not quite with my right.

B. 5 Rounds for time
400M run
5 Muscle-ups

I subbed transitions from my knees for the MUs. Time was 18:08.

C. 800M run with Sandbag of choice

This sucked SO HARD. 6:30-something.

Hang Power Cleans/”Spirit of ’76″

2011-07-05T13:38:00.005-06:00

A. Strength = Hang Power Clean 3-3-3-1-1-1

135-165-175-185-205(F)-205

The worst part is the catching the weight between reps on the 3s. According to my sidebar, I hadn't done these for nearly two years.

B. Metcon = “Spirit of ’76″
2 Clean & Jerk at start of each minute for 15 minutes (any form of clean, any form of jerk) using 167lbs.

Done, as rx'd.

I tried to start the first rep of each minute as close to the top of the minute as possible, and start the second one about 15 seconds in. That gave me time to do the first, ditch the bar, get breathing under control, set up, and start the second one. Then I would have 30+ seconds to rest.

On my final jerk, I did brush the bar against my nose on the way up, because I am a dumbassed, big-nosed tool. Another centimetre closer to my face and it would have really hurt and probably cost me the rep.

Hey, now that I only have one blog to worry about, maybe I should make this one marginally less boring. Here's a video of how to do a hang power clean. I find the sound she makes when she lands her jump very erotic, don't you?

Super Happy Fun Ball

2011-07-02T14:16:00.000-06:00

We played.

Jason and I won the first game thanks to my experience and strategy and his ability to hurl a ball into the next area code.

Second game was ruled a draw after the other team admitted to being a bunch of stinkin' cheaters.

"Badger" but with push-ups

2011-07-01T14:03:00.000-06:00

My modified version was three rounds, for time, of:

30 95lb squat cleans
30 push-ups
800m run

My time was a less-than stellar 35:35, though I was distracted throughout by the Boy who really pulled out all the WOD-busting stops, including an epic nosebleed.

Shoulder presses, then sled drags/rope climbs

2011-06-30T18:56:00.002-06:00

A. Strength = Shoulder Press 3-3-3

115-125-135(2)

B. Sled Drag / Rope Climb from 110412
Sled Drag to 1st power box and back, 5 sets not for time
Add weight each set and end with a Rope Climb (5 total)

120-145-170-195-205 were the weights I used for the drags, and I completed the rope climbs.

"Nicole, but with push-ups"

2011-06-28T18:53:00.000-06:00

Benchmark Girl “Nicole”
AMRAP in 20 minutes of:
400m Run
Max Pull-ups

I subbed push-ups for pull-ups. Got seven rounds, 98 PUs, and an extra 100m.

Carry Run Press

2011-06-25T08:43:00.000-06:00

“Carry Run Press”
3 rounds for time:
400 m Run carrying 45lb Sandbag
400 m Run
10 Clean & Press with bag

Did three rounds in 15:46, rested about a minute, then saw that Christian was going to do five, so I did another two, though I was taking it a bit easier (because I didn't have much left). Finished at 29:32.

Sandbag loading/Turkish Get-Ups

2011-06-23T11:19:00.002-06:00

Two things I don't have a lot of experience with today. It showed.

A. Sandbag Loading
Max reps in 2 minutes x 3, rest as needed between sets
Men use 3/4 body weight

Set racks at 6 holes for men, 4 holes for women
CrossFit Regina site warned: "This will be tougher than it looks."

Yeah. I've never done sandbag loading.

First set: 3

Second set: 4 and that included me wasting about 20 seconds on a blown attempt.

Third set: 2. Fuuuuuuck. Basically, on the third attempt in the set, I couldn't get it high enough to get it over the bar and blew a bunch of energy trying rather than re-setting. Curse my slightly-below-average height and short arms that made it hard to bearhug the bag.

B. TGU + 2 Snatch + 3 Overhead Squat
Alternate sides, max reps in 7 minutes
Select KB, not too heavy. Snatches do not need to touch floor between each rep.

I used 35lbs and got through this sequence 9 times. It's good to have a bit more experience doing TGUs and it was really great to get in for a 6am WOD.

"Isabel" and Sled Drags

2011-06-21T09:27:00.005-06:00

A. "Isabel" 30 power snatches with 135lbs

It was my first time doing it as rx'd. I had done it using 115lbs in 5 minutes plus change, and I vowed that the next time I did it, I would do it rx'd, even if it took me a lot more time. I figured 10:00 was a reasonable time to shoot for. It's only three reps per minute.

I will admit I had some doubts when I first tried the 135lbs. "Fuck, this is harder than I remembered."

I struggled with technique for a good part of this WOD, mostly pressing out my snatches from forehead level rather than doing it right. I missed on a few attempts as early as rep #6 but I kept plugging away. It wasn't until rep #24 that I realized I should have been dropping under the bar more the WHOLE TIME. (Note to self: Tyler, when you are reviewing this post the next time you go to do Isabel, remember to drop under the fucking bar so you won't have to press out on every rep.)

8:16 as rx'd.

B. Three minutes of 180lb sled drags for distance.

Sled drags are no one's idea of fun.

164m.

"Sweat Shop Special"

2011-06-19T19:16:00.001-06:00

This was the CFR WOD from Monday, but I chose it because it didn't have any pull-up requirements or anything requiring me to hang from the bar.

5 rounds for time of:
20 Calorie Row
10 Push-ups
20 Overhead Lunges – 45/25lb plate
10 Push Press – 95/65lb

17:25 rx'd

“Operation: Worst Case Scenario“

2011-06-18T11:35:00.003-06:00

Situation:
A fire broke out last night at a industrial facility containing hazardous material. Firefighters and emergency workers worked throughout the night to contain the blaze, and have called for reinforcement and replacement manpower. Upon arriving at the scene, the Incident Commander notified your team that while working on the fire, an emergency worker was injured and trapped in a remote area of the building. Your team’s task is to locate the injured worker and carry him out.

Objective:
Quickly equip yourself and conduct search for injured emergency worker. Provide medical aid at the scene and safely move the worker out of the building.

You have 20 Minutes to complete this task.

Locate Injured Worker -

5 Rounds of:

Run 60m (Around 1st power box and back)
10 Step Ups (5 on right / 5 on left) -24″
10 45lb Sand Bag Overhead Strict Press
Carry Injured Worker to Safety -

5 Rounds of:

Run 60m with Sand Bag
5 Box Step Ups with Sand Bag on each shoulder (5 on right / 5 on left) -24″
10 Sand Bag Overhead Push Press

Really the only thing that made this a team WOD was the fact that we were grouped with other people and we couldn't start our second part of the WOD until everyone on our team finished the first. The women did the same weight and height as the men on this one.

I think this took me around 17:30 or something, with an approximate 2 minute break in the middle.

400m runs / squat cleans / Burpees over bar

2011-06-16T14:30:00.000-06:00

Three rounds of:

400m run
5 x 135lb squat cleans
15 x burpees over bar.

13:11 rx'd

"The Gauntlet"

2011-06-11T01:18:00.000-06:00

10am TEAM VERSION
Row 20 Calories
30 Burpees
30 DB Ground to overhead (2×45/35lb)
30 Toes to Bar
100 foot Overhead walking lunge (45/25lb plate)
50 foot sprint
*Stagger start on Rower, move on only when person ahead of you moves on to next station.

I teamed with Kelly, Cheryl, and Raichel. I had to sub GHD sit-ups for the toes-to-bar.

Our team time was 25:13 or something. Sine I led off, my personal time was something like 13:30.

"Surprisingly Brutal"

2011-06-05T15:42:00.001-06:00

That isn't the official name, but it's how Nolan described it.

Three rounds for time of:

20 wall balls
15 hang power snatch (75lbs)
10 ring dips
400m run

Took me 14:42

3 x 1km run

2011-06-02T15:24:00.000-06:00

We were supposed to rest at least as long as the time it took us to run. I rested a bit more than that, as my start times were 10 minutes apart.

4:14, 4:14, 4:16

Part B was sets of deadhang pull-ups. For some reason, I couldn't do more than one in a row. So I didn't.

"Partner Wilmot"

2011-05-28T21:31:00.002-06:00

The scoring on this is ridiculous

Buy-In: Partner Max Double-Unders for 4 minutes. I only did 118

6 rounds with partner of
50 Squats
25 Ring Dips (sub is 2x Push-ups). 13:32 with Nathan and I splitting the work evenly.

Buy-Out: Partner Heavy Bell Swings (shoulder height) for 4 minutes

"Spirit Away"

2011-05-26T19:13:00.000-06:00

I usually do this around my birthday, but it came a little late this year.

It's a rough one. There may be CrossFitters who can blast their way through this, but I am not one of them.

Five rounds of:

15 overhead squats 115 lb
25 burpees
20 weighted sit-ups 30 lb
10 power snatch 115 lb

My shoulders were finally feeling better, do idecided to do this as rx'd, though I did have second thoughts after a few practice snatches and OHS. But I figured iwould just go for it and see what happened.

Took me 46:33, which is almost four minutes better than last year.

That's a pretty good birthday present, even if it is two months late.

Push Press / Rowing Sprints

2011-05-24T21:53:00.002-06:00

I was still far from 100 per cent with my arms and shoulders when I went to CFR on Tuesday. I couldn't fully extend my arms above my head without pain. Hanging from the pull-up bar hurt so bad I thought I might lose control of my bodily functions (I didn't).

After some stretching, I was able to do the day's push press workout, and I actually don't think I would have lifted more than I did even if I was injury free. It was weird, I could do kipping handstand push-ups in quick succession, but I couldn't do more than one kipping pull-up and no deadhang pull-ups whatsoever.

Push Press 2-2-2-2-2

115-135-145-155-165

***

The second part of the WOD was an AMRAP involving wall balls, box jumps and bell swings. Given that bell swings were part of the Saturday WOD that fucked up my shoulders and arms in the first place, and wall balls involve extending my arms above my head, I thought it best to do something else. Plus, that fucker looked HARD.

I settled on rowing sprints, 4 x 500m. Not nearly as strenuous as the AMRAP, but still good for a sweat. I waited around two minutes in between.

1:54, 1:48, 1:48, 1:49

I think these times were a bit slower than I'd normally expect of myself. That could be due to the injury, or perhaps a lack of motivation.

Regional Team WOD #4

2011-05-21T10:37:00.002-06:00

Team WOD #4 from the upcoming 2011 CrossFit Regionals:

For time:
250 Pull-ups
250 Kettlebell swings (53lb / 35 lb)
250 Double-unders
250 Overhead squats (95lb / 65lb)

Teams of 4 (2 men, 2 women). Team will complete this as a chipper, with one athlete working at a time. A team must complete all of the Pull-ups at the rig, then complete all of the Kettlebell swings, then all of the Double-unders, then all of the Overhead squats. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.

I teamed with Gerald, Raichel, Mandy and a new guy named Jason. I did a lot of pull-ups, not too many DUs, and my share of bell swings and OHS.

I think we were around 35 minutes or something, but what is really important is that I'm actually writing this on Tuesday and my arms and shoulders still hurt.

“Colt 45″

2011-05-14T09:47:00.000-06:00

Buy in = 600 m run with 45lb, sharing the load back and forth during the run:
Then the 6 chambers each person does
45 Wall Balls – 20/14lb to 10′
45 Abmat Situps
45 Double-Unders
45 Dumbell Thrusters – 2 x 45/35
45 Box Jumps – 24″
45 back squats – 115/85
Buy out = 45m of 45lb overhead walking lunges

"Fuckin' Nolan and his fuckin' made-up workouts."
-Me, as I finished the first half of the buy-in run.

I partnered with Nathan. This started to get bad at the dumbell thrusters and everything after that was just awful.

Because of my infected big toe, I subbed walking overhead squats for the lunges.

Our time was something like 33:40, and it's because I slowed us down on the thrusters, back squats and the lunges.

Rack jerks / Weighted PLUs / Sled drags

2011-05-13T12:10:00.001-06:00

A. Rack jerks 3-3-3-1-1-1

135-155-175-195-205-215(FAIL)

B. Weighted pull-ups 3-3-3

Set 1: 20lbs in the vest and ten on the belt.

Set 2: Two PLU with the Boy (45lbs) on my back.

Set 3: Failed with 20lbs in the vest and 20 on the belt.

C. Three minutes of 180lb Sled drag to the new building and back.

This was awful. I did one and a half, which meant I had to drag the sled back from the farthest part when the time was up

Front Squats (3s), Tabata, "Rhiannon"

2011-05-11T20:57:00.000-06:00

A. Front squats 3-3-3

I did 185-205-225 (PR)

B. Tabata (Box jumps and push-ups)

112 box jumps and 85 push-ups for a score of 197. Not my best.

C. Rhiannon. Ten minutes of max double unders.

258. I always think I am gonna do better on this than I do. Ah, well, doing it right after Tabata is as good a reason as any for a sub-par showing.

"Gwen"

2011-05-11T08:51:00.003-06:00

Unbroken reps of "Gwen"
A. “Gwen” 15-12-9 reps
Clean & Jerk
Choose weight and use same weight for each round. Rest as needed between rounds as reps are unbroken, touch and go only on floor
Score for load not time

I did 125lbs.
That was plenty heavy for me for the first 15 reps, the next two sets got progressively less-awful, and it felt positively glorious when it was all over. I’d probably try 5lbs heavier next time.

B. Max Deadhang Pull-ups

10 DHPLU, which is more than I was able to do fresh a couple of weeks ago. I guess C&Js were a good warm-up.

C. 1K row

3:39. Not a super quick time, but my forearms were pretty mad at me by this point.

Hey, here's a video of people doing this at CF Albany, with varying levels of skill.