In Rod We Trust

Second 6 a.m. workout in a row.   'Cuz I'm hardcore like that, yo.

Honestly, it's just convincing myself to roll out of bed when the alarm goes off at 5:30.  Today I hit snooze twice, which took me to 5:40, but I managed to get up.   I like myself so much better when I make it to the 6 a.m. class.   Until I start falling asleep at my desk at 11 a.m.

 

A. For Time: “Run and Swing”

3 Rounds of 400M Run, 21 Heavy Kettlebell Swings 70/55. 

Damn, that 70lb KB isn't getting any lighter.  I broke up my 21 into sets of 14 and 7 for the first two rounds and 13 and 8 in the last two.  I probably spent too much time resting between the swings, especially in the first two rounds.

Finished in 9:41.

B. 5 forward rolls, Hollow Rock to Superman rolls x10, 5 forward rolls

Done.  Awkwardly

C. Challenge: can you navigate the new pull-up bar entirely by hand?

No.  No, I cannot.   Got about a quarter of the way around and my grip started to hurt.  See the name of this blog for an explanation. 

D. Mobility: Up Dog, Down Dog, Plow, Camel.

Rotate 2-3x through these poses spending at least 30 seconds in each.

This was probably the most yoga I've ever done in one sitting.  I should do more of it, and then maybe I wouldn't have the flexibility of an inanimate carbon rod. 

 

Overheard at the Gym  

 "What's Up Dog?"   Yoga humour.  Really, people only laughed because they were up at 6 a.m. 

"Nothing good happens in a back alley"

2 rounds for time:

10 Thrusters (115lb)
shuttle run (20m, back, 30m, back)

15 Push Press (115lb)
shuttle run (20m, back, 30m, back)

20 Kettle Bell Swings to Shoulder Height 70lbs
shuttle run (20m, back, 30m, back)

25 burpees
shuttle run (20m, back, 30m, back)

The Rx'd version of this calls for dumbbell thrusters, using 55s.  We had a shortage of those so I volunteered to do a barbell version with a slightly heavier weight.  Even though the weight was heavier, not having to do this with dumbbells means this was an easier version.  Not that it was actually easy, mind you. 

15:26. 



Overheard at the Gym

The Boy accompanied me to the gym, and did the workout in the back alley with the rest of us.  He followed the pace set by Shae, rather than his old man, who was considerably slower.

My son is a very inquisitive little boy. You don't so much have conversations with him as you get interrogated by him.  He just constantly asks questions.  While I love my son as much as one human being can love another, this habit can be somewhat maddening.   I've developed a few coping mechanisms (don't worry, bleeding hearts, none of them involve electroshock training) but have somewhat gotten used to it.

For people who aren't around my kid very much or aren't forced by the laws of nature to love him, his habit might be considered either mildly amusing or insanely annoying. 

Leya, God bless her, seemed to fall in the former camp, and she temporarily immortalized a few of the Boy's questions on the CFR whiteboard.

(To me) "Is she stronger than you?" "Yes, she is."

"Why am I so sweaty?"

(To me) "He's better than you!" He ould've been referring to Lance, Shae, Justin or just about any dude who was there on Sunday, really.  I think he meant "better at CrossFit," but could have been referring to my moral fiber, my contributions to society, or my potential usefulness in the event of a zombie apocalypse.

(To Leya) "Were you born here?" "Yes." "Do you live here?" "Sometimes it feels like it." "Where do you sleep?" "I pull those crash mats up over the bathroom and sleep up there."

"Volke Gone Bad" (Alternative title: "Reset, Enter, Enter")

CrossFit Regina was closed on Saturday so Steve hosted a Fight Gone Bad-esque WOD in his garage. 

Three five minute rounds, one minute at each station during the round.  Resting two minutes after the first round and three after the second .

• Battle Ropes (L+R=1)
• Squat Thrusters (go into a push-up position, bring your knees to your chest and your feet under your ass, kick them back out and repeat until you regret being born)
• AirDyne for calories - There's a reason Nolan calls this "The Devil's bicycle."
• Wall Balls
• Kettlebell High Pulls

My score was 399.  Of all the dudes present (Steve, Shae, Nathan, Drew) it was the worst result, which is unsurprising given those guys are a bunch of animals.   Since it was the first time I ever did this WOD, at least I can say I PR'd it. 


Overheard at the Gym Garage;

"When a new person gets on the AirDyne, it's 'Reset.' 'Enter.' 'Enter.'"

"You've also just described my lovemaking technique."

HSPU Clusters / Pull-ups and Wallballs

A. Handstand PushUp Clusters:
3 on the minute for 10 minutes (uber with hands on 25lb plates)

I did it, uber-style. 


B. "Nameless Fun"
3 rounds for time:
5 Deadhang Pull-ups
6 Kipping Pull-ups
20 Wallball 20lb

4:21



Overheard at the Gym
"Were you... making fun of someone?"
-Matt, commenting on my somewhat... enthusiastic burpee technique




.

No Foolin'

For time:

21-15-9 of:

Snatch (75lb)

Pull-ups

Then 21-15-9 of:

Power cleans (75lbs)

Fucking toes-to-bar

THEN 21-15-9 of:

Push press (75lbs)

Box jumps (24")

This was going alright... then the first segment was done and my forearms caught on to the fact that I was in the process of doing something really terrible to them.  They started actively resisting on the T2B and even on the power cleans.  At that point, it was just a matter of chipping away at the middle segment like Tim Robbins digging an escape tunnel out of RapenSuck Penitentiary in The Shawshank Redemption. 

On the final segment, I went through the push press pretty fast but the box jumps were about as inspiring as you'd expect. (i.e. not very)

Final time: 21:15

Overheard at the Gym

"I'm doing that Whole Life Challenge."

"How is it?"

"It sucks."

"For something called 'Whole Life Challenge,' it sure seems like you're missing out on a lot of things."

Max Clean and Jerk / Angie to the Max

A. Max Clean & Jerk 3-2-1-1-1

 

135x3, 155x2, 185x1, 205x1, 210x1(PR)

 

 

B. “Angie to the Max”

 

2 rounds of 2 minutes AMRAP each of:

• Pullups
• Pushups (not exactly modified, but, as Leya pointed out, they were substandard and shitty ... though I don't really blame her*)
• Situps 
• Squats

I really need to pay better attention.  I thought this was two minutes of Tabata for each of these exercises and didn't realize that it wasn't until I looked up at the clock. 

Then when I fiinished the squats on the first round, I thought I was done.  I sat down and started adding up my results, glad it was over.  Then I realized everyone else was back doing pull-ups. 

Knowing I had to do another eight minutes of this was a very unpleasant wake-up call.

 

Total reps, if I did the math right, was 363. 

Overheard at the Gym:

"My God, Leya, your shins! You should wear socks.  Not to protect your shins.  To protect me from having to see your shins."
-Me.

.

"Pheezy" ain't easy

“Pheezy”

Three rounds for time of:
5 Front squats – 165/115lb
18 Pull-ups
5 Deadlifts – 225/155lb
18 Toes-to-bar
5 Push jerks – 165/115lb
18 Hand-release push-ups

19:24 rx'd.

Have I mentioned lately how much I love toes-to-bar? I haven't?

There's a reason.

Hearing D3 pound out the deadlifts like they were nothing was somewhat demoralizing. He's more animal than man!




Overheard at the Gym

Christian: "Are you updating the Nobody-Gives-a-Shit Blog?" .

Open Workout 12.2 - SNATCHTASTIC!

Spotted on Twitter
"Orthopedic surgeons coast to coast all have the weirdest boner right now & don't know why."
- @WildGorillaMan


Overheard at the Gym
"You've seen my snatch."


Open Workout 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min. Athletes use one bar, must change plates as the clock is ticking.

Since I'm a non-committal wuss and didn't sign up for the Open, I didn't do 12.1, but CrossFit Regina made 12.2 today's WOD, so I got a chance to do it this morning.

I'm not particularly strong when it comes to power snatch and 135lb is on the heavy side. I've done "Isabel" (30x135lb power snatches for time), but it took me 8:16 (and that's before doing 30 snatches at 75. So, I figured I'd probably have a tough time getting past the second round. Plus, I've never snatched more than 160, so even if I did reach the third round, I likely wouldn't get one rep.

There were only three people at the morning WOD this morning. Kent and the Janimal did the first heat, with Coach Harlan and me counting reps. Then I went solo.

The first 30 with 75lbs took me less than two minutes, but then I was winded while trying to take off the 15lb plates and put on 45s. That was hard. Actually, catching my breath during this whole WOD was harder than you'd think, considering I was only doing maybe 4-6 snatches per minute during the second round.

The 135lb snatches were tough from the get-go. I tried to concentrate on keeping my chest up and dropping under the bar as best I could, but I still had to press out the weight on most reps.

I was also trying to keep my form decent as a way of self-preservation. As GorillaMan's quote indicates, this WOD would be a good way to fuck up your back if you're not careful. In that respect, it's a benefit that I: a) am not in the competition and b) did this at 6am. I didn't go crazy and sacrifice form in trying to achieve a particular score or beat someone.

On the bright side, I'm pretty sure my pace was a bit better than the last time I did "Isabel". I also had far fewer failed attempts (only two this morning, if I'm remembering right).

Total reps: 57 (30x75lb, 27x135lb)

Lunchtime peptalk: Weighted planks and "Pull Yourself Together"

My legs are pretty sore today, a nice little reminder of yesterday's tryst with "Karen."

A. Skill = 3 x 30 second weighted plank hold
Have a partner put a plate on your back once you get into the plank position and hold for 30 seconds

I did 35-45-55 and that was plenty heavy. Afterward I checked the whiteboard to find out it was a middle-of-the-road weight for the guys who had already done it.

Then, Crystal chimes in with this bit of inspirational feel-good talk:

“You’re at the top end of the women’s results, Tyler.”
-Crystal


B. “Pull Yourself Together”
3 Rounds for Time
600m Row
25 Pullups

12:58

My goal was sub-15, so I'm good with this.

The Bear and Weighted Pull-ups

I had another 5:40am conversation with myself this morning.

"You're awake. Get the fuck up and go to that 6am workout."
"Bed. Comfy. Warm. Tired."
"Don't give me that shit. You know damn well you can get up."
"I could go at noon."
"You always say you want to go at 6am, yet you hardly ever go. It will be a lovely start to your day."
"I was up past midnight last night."
"That's why scientists invented caffiene. Go. You won't regret it."
"But it's cold out there."
"Okay, now you're just being a pussy. Get the fuck up."


A. “The Bear” 5 rounds of 7 reps
1 rep = 1 each of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Increase weights each round.



75-85-105-115-120(PR)

Christian gave some good advice, which was not to increase our weight too quickly. I've felt for a long time that I could do more than my previous best of 115, but the Bear is really frickin' hard. Today at 6am, I just wanted to beat that mark, but not smash it.


B. Weighted Pull-ups 3-2-1-1-1


15-25-35-45F


***

Overheard at the gym:

"Now my family is me, a Japanese dog, and another dude."
.

Strength - Workout B

Back squats - Three sets of 5 x 225 lbs

Bench press - Three sets of 5 x 150 lbs (PR!)

Came very close to failing, but didn't.

Deadlift - One set of 1 x 245 lbs


Overheard at the Gym:

RHM: "Suck it, haters."

Strength - Workout B

Given what I said in yesterday's post, I decided that I was going to do some Strength work today, no matter how "fun" the WOD looked.

Aw, damn, it's Filthy Fifty. I haven't done that for a year, and my 33-plus-minute time from back then is just begging to be improved upon. Oh well, a promise is a promise.

Back squats - Three sets of 5 x 215 lbs

I continue to be amazed at how heavy this feels, when I was at one point squatting 265 for fives. It goes up, but... damn.


Bench press - Three sets of 5 x 145 lbs

Heavy. Reaching the upper limits of my capability there. I wonder if I should still be going up by five lbs each time, or change it to 2.5 lbs? Maybe I'll wait until I actually fail.


Power cleans - Five sets of 3 x 155 lbs.

Still pretty good. The hook grip hurts.


I did five snatches of 135 lbs for fun afterward.

Tomorrow's workout may involve back squats and running. Maybe I can do Filthy Fifty then.


Overheard at the Gym:
(Discussing what the hook grip has in common with a condom)
Christian: "You know you should use it, but it just doesn't feel right."

Power Cindy

AMRAP in 15 min:

1 power clean (135lbs)
1 round of Cindy

Each round, you add another power clean. (Round 2, do two PC then a round of Cindy, Round 3, do three PC and a round of Cindy, etc.)


I got nine rounds even.


Overheard at the Gym:

Ang(3&4)Desj: "My favourite is a skin sandwich dipped in gravy. And I'm not even talking about KFC."

Overheard at the Gym

"That's enough Vagisil talk. It's making me itchy."
-a trainer we'll call "Sparrow" in order to protect her anonymity.

Overheard at the Gym

Christian: "Just so you know, I can't do muscle-ups with an erection, so you're gonna have to put your shirt back on."

"Elizabeth"

For time:

21-15-9
135lb cleans
Ring dips

Sometimes, you gotta get humbled by the CrossFit gods. This WOD combines two of my weaknesses into one neat little package. But I guess you can't get better if you don't try, right?

It took me 22:11.

I definitely wasted too much time between reps, especially on the cleans. I'd do one, ditch it, and have to re-psych myself up for the next one. I'm still a little freaked out by the 135lbs. Going in, I knew it was going to take me a long time, but I could have increased my intensity level. I'd like to try this again in a month or so.

This is one of those times I wish I hadn't looked on YouTube for an example video, because I see a bunch of dudes with 5- and 7-minute times.

Afterward, we had to do 6 x 15 Double Unders. The 15s had to be unbroken, or you start that set again. I managed to do them all unbroken. For people who did that, they then have to do a bonus set of max DUs. After a couple of "warm-ups" of 2 and 3, I managed 16.

Overheard at the Gym...
Tyler, the last one to finish his workout, is the last one packing up to leave.

Franz: "Alright, get out of the gym. I want to get home. I've got a beautiful woman sleeping in my bed."

Tyler: "Don't you live with your aunt?"