Cleans / 4x400

A. Hang Power Cleans, then Power Cleans

Hang power cleans 2-2-2-2 
I did 95-155-175-185

Power cleans 2-2-1-1
195-205-215-225 (tied a PR)

B. 4x400

The WOD called for two minutes each at four stations (squats, rowing, pull-ups and push-ups), separated by a minute break.  My shoulder was acting up so I decided to just run a 400m at the start of each three-minute cycle, resting for the remaining time. 

These are approximate times:

1:52
1:40
1:42
1:45.

Not great, but I'm fine with it for numerous reasons. 

• First time running in months. 
• First time running in the Innov-8s, and my calves are feeling it right now, let me tells ya. 
• Running in a muddy alley. 
• The 200m turnaround point is gone, so I estimated where it used to be. 

Oh and I had to dodge or hurdle a dead, smashed up seagull two times each run.  There was only one dead bird, but I passed it twice because our route is a round trip.  I wonder if Usain Bolt ever had to deal with this sort of thing?

Regional Workout #2 – Row/Pistols/Hang Cleans

Row 2 km
50 Pistols (I did these assisted)
30 Hang Cleans (I used intermediate weight of 135 lbs. rx'd is 225.)

16:30

This was surprisingly nasty. I was pretty spent by the end of it. Before the workout, I had entertained notions of maybe using 175 or 185 for the cleans. Good thing I didn't, because I'd still be there, trying to finish this fucking workout.

Took me less than 8:00 for the row, but holy crap do I hate rowing that much.

Pistols... ugh.

The cleans I did in sets of 6-4-5-5-3-2-5, I think. Harder than I thought. I wanted to avoid putting the bar down unless I had to. Later on, I really had to.


Overheard at the Gym

(Looking for a distraction during the 2k row)
Tyler: "C'mon, Harlan. Tell us a story. I mean, I can only look at Jarrett's sweet, sweet ass for so long."

.

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

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. 1km 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.

BCBD #1,2,3

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

Hang Power Cleans/”Spirit of ’76″

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?

Sunday with Shae

This WOD has a name, but I forget what it was. They should call it "Pretty Fucking Unpleasant."

2-4-6-8-10-8-6-4-2 reps of

hang power cleans (135lbs)
push press (135lbs)
super burpees (like a regular strict burpee with two push-ups)

Finish with a 1km run.

Took me 26:21.

"Another Chipper"

For time:

1500m row
50 power cleans (65lbs)
25 ring dips
50 wall ball
25 GHD sit-ups
The rowing and wall balls were the toughest part of this one. I was sort of dreading the dips, but they went okay. I would have liked to string together more cleans in a row, but I was also trying to keep my form good.

Time was 17:02. The last time I did this was back in January, and it took me 20:05 with assisted ring dips.

As I mentioned, I couldn't string together too many wall balls in a row. Harlan was training today and at one point he said, "C'mon, you said yourself [on your blog] you're taking too many breaks."

Well, that'a a good point, actually. Still, there's nothing like someone throwing your own words back in your face at 6:30 in the morning.

If any other trainers or CrossFitters are looking to motivate me mid-workout by reiterating something I've said on either blog, here are some approved suggestions (by putting them here, they have technically been on the blog):

"Tyler, you are both witty and handsome."

"I had heard you were Saskatchewan's sexiest blogger, but I never believed it until now."

"I never realized someone could wear Lululemon gear and still be so uber-manly."

"All those people who finished this quicker than you were probably cheating."

"You are so awesome."

"Tiger"

Second workout in 12 hours. I'm not sure if that's a good idea or not.

"Tiger"
Using a 75lb barbell, AMRAP in 20 minutes:

5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats

The killer part of this is that you can't put the bar down once you start the sequence until you're done your last back squat, otherwise the round won't count.

14 rounds, plus 5 deadlifts and 1 hang power clean.