2km Row

 7:37.0

Um, that's it.

I did this in my basement as my father-in-law helped a friend of his with  tax returns about eight feet away from me.  The only reason I mention this is that it might have impacted my performance, since I refrained from my usual ridiculous agonized grunting.  I also left my shirt on. 

Maybe I'll move the rower out to the garage when the weather gets nicer and we clean out all the mouse poop. 

I followed this epic workout up by eating two and a half pieces of a DQ Skor Treatza Pizza.  It was my Wife's birthday and I don't need much of a reason to revert to my fatass ways. 

Partial Flight Simulator

Today was my first WOD of 2012 at CrossFit Creekside, the completely unauthorized and woefully under-equipped rogue affiliate that primarily serves as my garage.

I didn't have a lot of time at 6am this morning, so picked a WOD I saw on the CrossFit Moose Jaw site called "Partial Flight Simulator."

Double Unders:
5-10-15-20-25-30-25-20-15-10-5

You have to pause between sets, and all sets must be unbroken before moving on.

It took me about 8:30

This was harder than I thought it would be. Plus, I had some clearance/interference issues with the rigging for my garage door, so that messed up a couple of my sets. Yes, I could have done this on my back patio or the sidewalk in front of my house, but I didn't think my neighbours should be subjected to my swearing, sweaty, dishevelled body so early in the morning. ("Swearing?" Yes. I usually whip myself pretty good at least a couple of times during DUs and there is no burpee penalty for swearing at CrossFit Creekside. In fact, swearing is encouraged.

The full "Flight Simulator" WOD has to go up to sets of 50, by increments of 5. I'm assuming they have to be unbroken. Knowing how brutal I felt by the first set of 25, I am confident I can say that there is no way on Earth I could do that.

I'm pretty good at DUs, but you'd have to be a certified fucking CrossFit Ninja or a world champion skipping master to do that kind of WOD rx'd.

.

Double Unders in sets of 10

In order to somewhat attone for yesterday's gluttony at the KFC buffet in Weyburn, I grabbed my skipping rope and headed into CrossFit Creekside (the totally unauthorized and woefully under-equipped rogue affiliate that doubles as my garage) last night for a quick sweat.

My idea was to do 200 double unders. I have misplaced my stopwatch, so I wasn't going to worry too much about the time it took (another blatant flaunting of a core tenet of Crossfit; geez, no wonder this place is a "rogue affiliate"). Then, when I got started, I decided that I would only count sets of ten, sort of similar to the "Fran will not be broken" WOD from a few days ago.

All was well and good, until I hit 40, and then I couldn't put together more than seven DUs in a row. I couldn't figure it out. It may have been the fact that I wasn't using my new speed rope, or some kind of a mental block or something else. But it took me several minutes and numerous attempts before I could get another set of 10.

Eventually I got my act together and managed to string together some sets of 10 and 20.

The effort expended probably wasn't enough to completely undo the damage I did to my body in Weyburn, but hopefully it mitigated it somewhat.

DUs/PLUs

I was getting sick of being so inactive while waiting for my back to feel better, so I went out to CrossFit Creekside (my garage) to do a little workout while my kid had a nap.

For time, four rounds of:

50 double unders
15 pull-ups.

Took about 11:30.

I did manage to get 45 DUs in a row for my first set. I had originally written here that I thought that was a new record, but the sidebar tells me that I did 50 in a row in December.

Ring Dips/Box Jumps/Double Unders

I would have liked to do the benchmark "Helen" again at CrossFit Regina last night. There were a lot of people were getting PRs after a month of Paleo dieting, including Tracey, who shaved two minutes off her time from a month ago. But with the games on Saturday coming up, I didn't want the bell swings in Helen to re-aggravate my back, which is still bothering me a bit from the sumo deadlift high pulls on Saturday. Though, part of me wonders if sitting in an office chair is doing more damage than anything else.

Instead of Helen, I rolled out to CrossFit Creekside to do a made-up workout.

For time, five rounds of:

7 Ring Dips
15 Box Jumps (24" box)
25 Double Unders

I chose dips because it's something I need to work on, and to go Level 1 at this weekend's games I'm going to need to work on them. Plus, I bought the rings, I better use them.

With the way that Robin has been including double unders as a "Games Bonus" following workouts lately, it doesn't take a genius to suspect that DUs are going to be part of one of the workouts. Unfortunately, I have let my DU skills slide. I used to include them as part of my warm-up, but have slacked off. I figured 25 is a good reasonable number, but hard enough to get to if you're already fatigued from box jumps.

My time was 13:50. This is another one of those cases where I think doing the workout solo resulted in me not pushing myself as hard as I would if I was trying to keep up with (or ahead of) someone.

"B-1"

Three rounds of:
400m
21 bell swings (55lb)
15 knees-to-elbows
9 ring dips

I went out to the completely unauthorized and woefully underequipped rogue affiliate CrossFit Creekside (aka my garage) for this one, as we had plans in the evening. I don't have a kettlebell, so I put 55lbs on a dumbbell. For the 400m runs, I just ran around the block, and from what I remember when I measured it via Google pedometer (that word always makes me thing of a machine that can detect pedophiles) think it's closer to 450m. Also, as discussed, my pull-up bar, "Harley," has a slightly wider diameter than the bars at Crossfit, which made maintaining the grip on the K2Es a little harder.

Working out by myself, I find there's definitely a different vibe than being in a gym full of people. I try not to get too competitive, but for me it is helpful motivation to try to catch up to (or at least not fall too far behind) someone, or to try to stay ahead. It sure reduces the amount of time I spend on breathers and pushes me to push forward when my body is just begging for a few more seconds of rest.

This was the first workout I ever did with unassisted ring dips, though by the end, there were a few on which I probably didn't get enough extension to pass muster. That's one area I still need to keep working on.

Time was 19:56.