Usain Bolt, you have nothing to worry about

The WOD at CrossFit Regina called for Power Cleans 3-2-1-1-1 and a metcon involving box jumps, bell swings and 400m runs. 

I did the power cleans, sort of, but was wary of doing box jumps or bell swings, as both have aggravated my injury previously.

Power cleans:
3x165
2x175
1x195
1x205 (FAIL, TWICE, seriously, like what the fuck?!)


After that, instead of doing the metcon, I did a WOD from a little while back, 8x100m sprints. 

I timed myself using a stop watch, and here are my times:

16.89 seconds
15.74
15.92
16.02
16.00
15.89
16.10
16.64

Back at it: Power Snatch and Running

I think the leg injury is mostly behind me now.  Standing up at my desk at work seemed to accelerate the healing, even if I couldn't go to CrossFit for two weeks due to getting snipped.

I'm not lazy.  I'm just not taking any goddamn chances. 

I wasn't completely inactive during this time, though.  Just this past week, the Boy learned to ride his bike without training wheels, so there was some light jogging beside him, mostly to make sure he didn't crash into a car or a tree while he was bragging about how awesome he was doing.

But, my leg and my junk have now healed to the point where I can go back to CrossFit Regina and give "not taking it easy" a shot. 

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


95 x 3, 115 x 2, 125 x 1, 135 x 1, 145 x 1(FAIL), 145 x 1

I could feel a bit of tightness in my leg, but I don't think it really hampered anything. 


B. For times:

Run 800m, 400m, 200m, 100m

800m - 3:25
400m - 1:34
200m - 0:45
100m - 0:19

Running felt good.  I didn't think about my leg at all while I was doing it. 

It was pretty dark in the alley, so I wasn't sure about footing and may have been a bit more tentative because of it.  I don't think it made much of a difference in the times. 

I didn't set any PRs, but it feels pretty good to be back. 

Clean & Jerk / Run & Burp



Warming up with the Boy



A. Clean + Jerk 3-2-1-1-1

3×145, 2×165, 1×185, 1×205, 1×220 (PR)




B. Run + Burpee

Every 2 min for 5 rounds complete:

100m sprint

5 speed burpees

Record each round time. Use a continuous clock and start every 2nd min.


30s, 30s, 29s, 28s, 30s
        Photo courtesy of Drew Fossum.

"Throw 'n Run"

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

Here's what a hang power snatch looks like. I'm pretty sure mine aren't anywhere close to this explosive.

95(3), 115(3), 135(3). Pressed it out on the third rep of the 135.

145(1), 150(F), 150(F). Wish I would have got that one.

B. Metcon – “Throw ‘n Run” for time:
25 Wall Ball – 20/14lb
Run to start of grass and back (100m)
20 Wall Ball – 20/14lb
Run to 2nd power box and back (200m)
15 Wall Ball – 20/14lb
Run to 3rd power box and back (400m)

I wanted to get sub-6:00. I did it in 5:25. It was good having Blair, Franz, John and Danny doing this at the same time, because I think it pushed everyone harder. I was out front until the last set of wall balls. I got back to the wall first, but Blair was right behind, and had the wind to pick his ball up immediately, while I lollygagged a bit. He opened up some distance between us on the run, and finished at 4:58, which is a pretty great time.

C. Skill = 3 sets of 15 Box Jumps unbroken – 20″

Did it. I may have done 16 on one or both of my first two sets. Hey, they don't call it CountFit.