B-Squad: Front Squats, Hang Cleans and Metcon

A. Front Squats 3-3-AMRAP.

I used 205.  On the AMRAP, I got up to 7.



B. Hang Squat Clean - work up to a tough double

I got up to 185.

Christian gave me some solid advice here to help me keep my form in check.   I've only worked out at B-Squad twice, but there seems to be a real focus on watching athletes closely and correcting their form on the lifts. That is a good thing.  



C. Metcon

Four rounds of the following:

• 250m row
• 3 burpees
• 6 push-ups
• 12 mountain climbers (L+R=1) 
• Rest two minutes

My times were:
1:22
1:21
1:21
1:25

Even a small amount of mountain climbers can get old quick.  This was a cleverly designed metcon in that it was short enough (and incorporated enough rest) to hit hard and not stop during the working portion, but it was still challenging.



Overheard at the Gym

"Why is my dad the only one signed up to work out?  Is it because nobody else likes this gym?"
-My son (age 7)

Christian laughed hard at that one, but I still made the kid do 10 burpees and gave him a gentle talking-to at home.  

Basement WOD: MU Prep, AirDyne, 1km Row

Warm-Up

Three sets of:
5 deadhang pull-ups
5 ring dips


WOD

10 minutes of AirDyne:

I did 171 calories and "travelled" 3.40 km. 

That's marginally better than the previous best time I posted so far.  

Instead of having the watt measurement around 185 early on, I did my best to keep it above 200.  I was shooting for at least 225, but that got harder as time went on.  I did dial up the intensity in the last 90 seconds or so, but it was probably not quite as hard as earlier efforts when I expended less energy earlier. 


Bonus Nastiness

1km row. 

3:48. 

Basement "Fun"

10 Deadhang Pull-ups (Consecutive.)
500m row (1:49)
7 Deadhang Pull-ups (I may have done these as chin-ups. Sets of four and three.)
500m row (1:48)
5 Deadhang Pull-ups (Consecutive)
500m row (1:48)
3 Deadhang Pull-ups

Buy-out: 5 minutes on the AirDyne. 

I originally envisioned this as just a 1500m ride.  Then I decided I should go 5 minutes and try to hit 75 calories. 

I hit that, and travelled 1.61km. 

The 500s

After a week of birthday-related inactivity, I ventured downstairs to blow the dust off my rower and AirDyne.

500m row
500m AirDyne
500m row
500m AirDyne
500m row
500m AirDyne.

I didn't time the whole thing, although I probably should have. 

Each row was sub-1:50.  Each ride was sub 1:40. 

Kelly Sprints

Back to CFR. 

For a warm-up, we did some upside down stuff (handstand push-ups, shoulder touches, wall shuffles)

Then, on a whim, I did a couple of muscle-ups.  My first ones in months, bringing my lifetime total to 8.  Good to know I'm still capable of doing them.  They were a bit ugly, and I had to work to get locked out, but felt pretty good overall.   I need to remember: One big swing, look up, then go!


“Kelly Sprints”
4 separate rounds:
300m Row
20 Box Jumps (24″/20″)
20 Wall Ball (20/14lb to 10′/9′ line)

Rest two minutes between rounds.

My rounds were  3:00, 3:15, 3:35, 3:38.

I thought that was pretty lousy, but looking on the whiteboard, it wasn't all that bad.  I felt slow on both the jumps and the wallball, though.

Two-thirds of 10 minutes of Rowing

I saw this WOD in a magazine.  It looked short and not too nutso, and it allowed me to use my lonely, under-used rower for a quick early morning WOD. 


10 minutes of rowing for distance.
Every minute: row 40 seconds, rest 20.

By the end I had rowed 1,934m 

Pull and push

I didn't get to CFR like I wanted to, so I did a quick workout in my basement. 

5 rounds, for time:

300m row
15 push-ups

8:47

More Rowing

Back on the C2.  

I did about 600m as a warm-up.  It wasn't intended as a warm-up, but my daughter (age 3) took a tumble down a couple of stairs, so that interrupted things.  (She was fine, just a little upset about it)

Once that had been dealt with, I decided to do a couple sets of 1000m again with a two-minute rest between.  I also figured out where a stopwatch was on my new phone, so I didn't have to use the clock on the basement's cordless phone like I was some kind of reject. 

1. 1000m: 3:40   Not a PR, but a pretty good pace.  I think I started off a little slow. 
2. 1000m: 3:44   By the end, I was going hard, grunting, and looking for all intents and purposes like a total spaz.  I may have freaked out my in-laws (who live in my basement).

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. 

Daddy's new toy

We got a C2 rower for the basement. 

It's actually mostly for my wife, Tracey.  Due to some insanely flat feet, she can't run without getting shin splints.  Back when she went to CrossFit, she usually substituted rowing for running, except when she was goaded by a well-intentioned but misguided coach (who no longer works there).

Right now, she doesn't feel like she could commit the time to a gym membership, but she wanted something effective she could do at home without a huge time commitment.  So we decided to buy one of these bad boys as a birthday present for each other (our birthdays are pretty close). 

I figure even if Tracey loses interest (she's a self-professed "dabbler"), it's something I can use, even if it's once or twice a week.  It shouldn't gather dust.  Heck, even the Boy hops on the rower when we go to CFR, and sometimes I make him do burpees if he is being a little hyperactive.  Every so often, I'll probably make him row a few hundred metres before he plays Wii. 

Last night, I rowed my first 2km on it.  It took me 7:44.6 

There's definitely some room for improvement there.  My first 500m took longer than 2:00, because I paused to turn off the space heater that was right next to me (plan better next time, dumbass) and I thought I'd just take it easy on account of my legs not working so good from 13.3. 

By the end, though, I was going pretty hard, as I wanted to finish well under 8:00.  As normally happens when I row hard, I make some sounds that would be considered a bit bizarre by non-CrossFitters... and also CrossFitters who are non-weirdos. 

Did I mention my in-laws live in my basement? 

Front Squats, "A Dozen Minutes"

A. Front Squat 1-1-1, heavy single

225, 245, 260F, 260F

This isn't the first time I've failed miserably trying to break my PR of 255.  I've gotta stop thinking that 255 was easy and I should just go up from there.  From this point on, I'm gonna pretend that 245 is my PR. 

B. “A Dozen Minutes”

 

 

AMRAP in 4 mins – wall ball 20/14lb

1 minute rest

AMRAP in 4 mins – row (for calories)

1 minute rest

AMRAP in 4mins – double unders

 

Did fairly well on the WB (77) and the row (64) and then underperformed with my new speed rope on the double-unders  (125) for a mediocre score of 266

"20-plus minutes of Tyler hating life"*

We did a group warm-up that was a nice change of pace from my usual wandering around doing random squats and a few sit-ups and pull-ups when the mood strikes.  It was stuff like inchworms, shuffles, bear crawls, butt-kicks, high knees, walking lunges+stretch, etc.

Then it was time for a metcon CFR entitled “Did someone say Cardio?” but that I more accurately described as "20-plus minutes of Tyler hating life."  

This was nasty. 

Five rounds
60seconds at one station, 30 seconds of rest in between
-Burpee suicides
-Row for calories
-Double Unders

I ended up with 324 which was on the low side compared to others I usually match up well with. 

As I said on the CFR site, I did not gameplan this one for maximum scoring at all.  I went balls-out on the burpee suicides and the rowing, so I had very little left in the tank for double-unders, which is where the highest scoring potential was. 

The most DUs I got in any minute was 40

Also, I didn't pace myself very well for a five-round WOD.

Still, at the end of it all, I just wanted to lie in a puddle of my own sweat.  I guess that means it was a good workout. 


*Alternate title for this blog post:

"High scores aren't everything," says the guy with the low score


.

Back Squats and Rowing Sprints

A. Back Squats 1-1-1
 
The lift of the day was actually snatches.  I'm trying to rest my right arm, which seems to be helping sweet fuck all; I'm running out of options that don't involve me seeing a doctor, a physiotherapist or a teary-eyed farmer with a shotgun who wants to "do right by ol' Tyler."

Anyway, I did squats instead.  In between, I goofed around a lot.


285-295-310 (PR)



B. Rowing Sprints

500m x 5.  Rest two-four minutes between.  Or more.  This shit is hard, yo.


1:40, 1:41, 1:42, 1:49, 1:52


By the last one, I was just coasting.  I didn't set any PRs on this one, but it may have been my fastest-ever average over five sprints, because I didn't have the massive drop-off until later.  I'm not going to do the math to figure out.  Fuck math.

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."

.

Early morning Ginger Power

A. 15(to 20) minutes to Back Squat Double (~3 attempts) then 85%x3x2

Doubles: 255, 275, 285, 300(PR)
85%: 255x3x2

I'm not gonna lie, I'm pretty happy with the 300lb PR. I should have tried 300x1 long ago before, didn't have any confidence I could do it until I managed to do 275x5 about a month ago.

Christian attributed this to "Ginger Power first thing in the morning."

He likes referring to me as a ginger because he thinks it bothers me. I'm not a ginger but -- just to be clear -- it doesn't bother me that he calls me a ginger. Gingers are awesome, whether or not they have souls. It bothers me that he thinks it bothers me, if that makes any sense. I guess I just don't like seeing him derive joy from anything.



B. 4x600M Row, 2-5 minute recoveries

Yeah, this was not fun. 2:05, 2:05, 2:12, 2:24

Me: "I took a nice little rest on the last one. I regret nothing."

Ryan: "Just enjoying a ride down the river."

Me: "Look, there's a deer!"

C. Unbroken Pull-ups M=3x(5 Dead Hang+10 Kipping)

Time was running short and my arms were burnt out so I did one set and not as rx'd. Did the 5 deadhangs plus 2 kipping. Took a nice rest and did the remaining 8 kipping.

6 a.m. Waxing & Tanning: OHS and Row/DU

I showed up at CFR at 6 a.m. after approximately three hours sleep. I should be paying for that later today.

A. Overhead Squat 3-3-3

155-165-180(PR)

My previous best for 3s was 175. The 180 felt really good, actually easier than the 155, likely because I didn't warm up very much. I probably could have done a bit more.

B. 12 minute Time Cap:
2km Row (one score)
Max Double Unders in the remaining time (one score)

Row: 7:42
DUs: 141

I figured I would do a nice leisurely row, and I didn't burn myself out here, but I actually kept up a pretty good pace. the thing that really helped was the fact that we got Aaron to talk about random CrossFit-related things. It was like he was the Piano Man, but instead of playing songs on request, he'd talk about CrossFit stuff.

Questions I shouted out:
"Most common mistakes people make with overhead squats?"

"Tips on how can someone maximize their Fran time (if they were to do it right now)?"

"I'm about to pose for a calendar, do you have any advice you can share?"

For the last one, his tips involved tanning and waxing. I can't say I disagree with either of them.

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.

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.

"Football Gone Bad"

This is a version of Fight Gone Bad adapted by CrossFit Football and selected by Nolan for the Sunday WOD. It was fitting, given that the AFC and NFC championship games were played today.

3 x 5 Minute Rounds (one minute at each station) for time:

1. DB Thrusters (2x45/25lbs)
2. Box Jumps (20″)
3. Push-ups
4. Double Unders
5. Calorie Row

Rest one minute between rounds.



I got 372, as counted by D3. Looking at the earlier scores, I was hoping to beat 300 but this WOD is filled with stuff I am not great at.

However, double unders were the great equalizer. Someone who is good at double unders is going to do well on this. If you're reasonably competent at DUs, you can do a lot more of them in a minute than DB thrusters or rowing for calories. You could choose which station to start at, so I started with DUs in order to be as fresh as possible for each of the three rounds. I ended up doing 188 total DUs, which is almost half of my total score. Frankly, I'm amazed that it wasn't a greater proportion, considering how hard everything else was for me.

Back Squats, Deadlifts, L-sits, Row Strokes

A. Strength = Back Squats 80%x4x5 (4 reps, 5 sets)
Deadlift 1 set of 5 (+5-10lb from last time 111027)


Used 225 on the squats and 275 on the DL.

B. Skill = Accumulate 30 seconds of L-sit hanging from Pull-up bar

Sets of 15, 10 and 5 seconds, with Christian threatening to tickle me on the first and Nolan trying to make me laugh on the second. Dicks.

C. Metcon = 50 strokes on C2 Rower for distance, damper set at 7
*No more than 5 seconds between strokes

736, which is not that great. I was rushing my strokes too much at the start.