For time: 50 Situps 50 Push-ups 25 Front Squats 25 Back Squats 25 Overhead Squats 25 Front Squats 50 Pull-ups 50 Situps
Rx'd weight for the squats for dudes is 65lbs.
Time was 14:40... unless I miscounted on the sit-ups, in which case I did it in 15:12. But I'm pretty sure it's 14:40. It's more than a two-minute improvement from the last time I did it, and that's probably the first WOD where I've seen tangible benefits from all the strength work I did.
Back in September, it sounds like I was slowed down a bit by the results of the previous day's workout. Today, I was actually wondering if I should even go, as my shoulder is a bit tender. In the end, I decided to go for it rather than gorge myself on the delicious Indian buffet at Spices of Punjab.
The good: Squats. Oh, and I did 15 pull-ups straight to get off to a good start for the set of 50. It was mostly sets of five after that. The not-so-good: Push-ups. But you already knew that.
UPDATE - I had mistakenly thought the name of this WOD was "Gates of Hell 2"
Apparently, they do a lot of weighted squats in Hell. After yesterday's Heavy Fran thrusters, this one was a little tough.
50 sit-ups 50 push-ups 25 front squats 25 back squats 25 overhead squats 25 front squats 50 pull-ups 50 sit-ups
Rx'd weight for the squats is 65lb.
I was doing fine on the sit-ups until the last 10. The push-ups started to suck really early, like after 20 of them.
On all of the squat variations, the most I ever did consecutively was 12, and there were sets of 3 and 4, too.
My sissy hands were a bit raw from yesterday's pull-ups, so after a couple of sets of 10, it was 5s, 4s, and - by the end - 1s.
The last 50 sit-ups sucked HARD. After 10, I was starting to question whether I could do it. I turned to face the clock to give me a bit of motivation. I was hoping to beat 16:30, but I had like 9 left at 16:35. I managed to squeak in under the 17:00 mark, though.
16:57
We were supposed to wait five minutes after the last person was finished, then do a 400m sprint. I got a bit more of a rest than others, but my thighs were still threatening a mutiny when we lined up. Right off the start, Janimal kept a pretty good pace in front of me. That girl is in shape. I found a little bit of energy on the final 200, and managed to push myself pretty hard in the last 100m.
1:24
After this, I wondered what Gates of Hell 1 is like. I found a video on YouTube. If this is true, it looks truly awful. It would also be impossible for me, because I can't deadlift 315 once, let alone three times every other minute. And don't get me started on rope climbs.
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.
