Kim Fe's Dirty Dozen

That title sounds dirtier than I meant it to. 

Kim Fe loves chippers.  So she was coaching today and got to make up her own:

500m row buy-in
25 walking lunges
25 pull-ups
25 double unders
25 box jumps
25 ring dips
25 knees-to-elbows
25 bell swings
25 abmat sit-ups
25 dumbbell hang squat cleans (2x35)
25 push-ups
25 back extensions
25 wall balls
500m row

I found this pretty hard.  It took me 26:15.  I had way too many longer-than-necessary breaks, especially on the K2E.  Those were tough on the still-not-all-better leg, but once I concentrated on rocking back and looking up at the ceiling, they became manageable from a "my body is capable of doing these" standpoint.  However fatigue kicked in bigtime so it was more like "I don't want to do any more exercise, ever" situation.


The Boy has learned how to ride a bike with no training wheels, so we went for a long bike ride (for him) afterward.   

Later, I watched the CrossFit Games on TSN2 and gave thanks for the fact that I'm not an elite athlete.

I may kind of suck at CrossFit, but I rock (at) paper scissors

A. Rock Paper Scissors Warm-Up

Pick a partner, play rock paper scissors, and the loser of each hand has to do a small amount of exercise

• 5 burpees
• 10 jumping jacks
• 20 mountain climbers
• plus some other shit I can't remember. 

I paired up with Kim Fe, who warned me that she is awesome at RPS.    Then I proceeded to KICK HER ASS.    Well, actually, we tied for the first 5 (or maybe 7... whatever it was, it was amazing) rounds, so we both had to do it.    Kim: "What's disturbing to me is how much my brain works like Tyler's."   Then in the next six rounds, I won 4, she won 1 and we tied once.   And I SUCK at RPS.  

Best warm-up ever. 

B. KB Snatch Ladder 55/35

10-1 10L,10R,9L,9R……..1L,1R

Not for time.  This was tough.  I haven't mastered the KB snatch so that the KB doesn't whip around and smash the back of my forearm.  By the end, I just snatched it so the bell would stay upside down.   Obviously, this resulted in a couple situations that could have resulted in brain trauma.  But, hey, my wrists feel fantastic!


C. Circuit Mania

Three rounds, one minute at each station

(45 seconds of work, 15 seconds of rest)

1- Med Ball Cleans
2- Sledge Hammers
3- Rope Battle
4- Atomic Push ups  (Do a strict pushup, bring your feet up to your hands like you're doing a burpee, then kick them back out; don't actually stand up, jump or clap)
5- Sandbag transfer /45
6- Ring Support Holds


Points-wise, the big money here was in the rope battle.  I scored 146 in my best round (I think... there was a lot of counting here).  Sandbag transfer, on the other hand, I scored a 5. 

Keenan wasn't concerned about the scoring, but if you were to do this for a competition, you'd want to weight it.  Maybe make each sandbag transfer worth 5 points, and divide the rope battle points by 5.

Assuming I didn't screw up on the counting of the rope battle rounds (that's a big assumption) my total score was 671.  

I liked this WOD in that it incorporated a lot of things that we don't do all the time at CFR.

 

Team Okotoks

In teams of 4 (2 men and 2 women):
600m run by both males in tandem
25 OHS 65# by both females, each (men rest)
25 OHS 95# by both males, each (females rest)
80 burpees in 8 sets of 10, each athlete does sets of 10 in order i.e. 1,2,3,4,1,2,3,4
25 SDLHP 65# by both females, each (men rest)
25 SDLHP 95# by both males, each (females rest)
600m run by both females in tandem

I teamed with Darren, Kim Fe, and Kat for this one, and it took us 18-something.

Everything felt good, probably because there was lots of rest. I felt like I had a pretty good pace on the 600m run. I did the 25 OHS unbroken. I actually should have done them in smaller sets to make it easier on Darren, who is nursing an ankle injury.

Burpees are burpees. I can do sets of 10 pretty quickly. The sumo deadlift high pulls felt better than they usually do. I think I was getting a better shrug than I ever have before.