VolkeFit: "All sorts of suck"

I hit Steve's garage to see what the mad scientist of home-exercising had cooked up. 

Not for time... just for pain:  


50 cal on the AirDyne 

Then three rounds, increasing weight, of:
3 squat cleans
20 weighted lunges per leg (We used 95, 115, and 125)

50 cal on the AirDyne

3x250m sandbag runs

Buy-out: 15 deadhang pull-ups, in as few sets as possible.  I did them in sets of 10 and 5.


Thoughts:

-God, that AirDyne is an awful/amazing thing.  Three minutes or so was a nice little sprint. The fact that Steve does 15 minutes on it regularly astounds me.

-My first time doing weighted lunges with a weighted barbell.  Almost fell over a couple of times, and really had to concentrate to get through the last reps. 

Sandbag Shitstorm / MUs #2 and #3

The programming at CrossFit Regina called for a strength segment and metcon, as per usual.

I was looking forward to doing back squats for the first time in a while, but got hung up at home so completely missed that part.

I did get there in time for the metcon, though. 

 

A. "Sandbag Shitstorm"*

*not the official name... but it's an awesome name and if you think otherwise, I will fight you. 

10min AMRAP:


30 Sand bag walking lunges 45/20
30 sand bag shouldering (15 each) +5 squats with bag on left shoulder, 5 squat with bag on right shoulder
100 sand bag carry

I got 2 rounds, plus 30 lunges plus 15, uh, shoulderings and 4 squats.

I guess that's okay.  But I think I was without inspiration due to a lack of appropriate WOD music.

Given the sandbaggy nature of this WOD, they should have played "Darube" by Sandstorm on a constant loop. (Please enjoy this timeless techno classic, accompanied by visuals of legendary MMA fighter Wanderlei Silva mauling people by punching, kneeing, and stomping.  Oh so much stomping)

Really, this song should be the soundtrack for all of our lives.  It would make us all a minimum142% better. 

 

B. Muscle-Up practice

So I figured that I'd do the backsquats with the 7pm crowd, after doing the metcon at 6:30.  When I mentioned this to Aaron, he replied, "Your backsquats will be severely compromised by the metcon."
While I am the #VoiceOfReason for my Neanderthal buddies on our upcoming UFC roadtrip to Winnipeg (a group which includes Aaron), I have to admit that he was right.   It's reassuring to know I have someone who can step in as a #SubstituteVoiceOfReason should I get stabbed by a Winnipeg ne'er-do-well or throttled by Harlan. 

Instead of doing backsquats, I thought I'd work on muscle-ups, since I hadn't been able to get a second one since the day I finally knocked the MU monkey off my back. 

I got some tips from Ann-Marie and Leya.  After a few frustrating attempts and walking away, I did a few jumping MU's and then came back to the rings with no one around. 

Nailed it.  I was so happy, I just stayed up there and waited until Leya noticed from across the gym, since it seems like the only time I can do these fucking things is when she's present. 

I then made a less than graceful dismount that ended up with me falling down on my ass. 

A few minutes later, I decided I wanted to try for a second one.  I got it, though it was a bit more of a struggle to push myself up.  No one-legged eggbeater move though. 

So, in the course one evening, I managed to increase my lifetime total for MUs by 200%. 

What the hell is a deck squat?

A. Sandbag 800M 65lb

Running with a 65lb sandbag gets old real quick.  I suppose it's a good example of a functional exercise (carrying something awkward and sort of heavy over a medium distance as quickly as you can), but that's not the F-word that was going through my mind as I was doing this.

5:04


B.  Unnamed metcon

6 rounds for time of

10 One Arm Kettlebell Swings (to shoulder height, 5L+5R)

10 Deck Pistols (5L+5R) (sub 10 Deck Squats)
What's a deck pistol, you ask?  This:


Seeing as I can't do regular pistols, I had to sub this for deck squats.  It's the same thing, with two feet.  NOTE TO FUTURE SELF READING THIS FOR TIPS: I found it was easier for me once I took off my shoes.    I also rolled as far back onto my shoulders as I could and helped push myself back up with my hands, sort of like I was kipping up. Y'know, without the athleticism. 



I used a 55lb kettlebell and got done this in 6:53 


C. Sandbag 800M 65lb

The second one was far worse than the first.  I took multiple walking breaks.

5:34


Today was the first time The Boy came to a 6 a.m. workout with me.  He had fallen asleep way early last night and was up at 4:45 this morning.  Because he's a busy kid* and I didn't want him waking the entire house, I thought I would bring him along.

*"Busy kid" being a politically correct term for "refusing to ever just calm the fuck dow and let other people get some sleepn." 

As I noted on the Crossfit Regina blog:  The only thing less fun than a second 800m run carrying a 65lb sandbag at 6am in the morning is doing all of that while your 5-year-old yells “You’re supposed to run faster, Dad! That guy (Dana) is beating you!”

Mauled by "The Bear"

A. “The Bear”:
5 rounds of 7 reps of the barbell complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press

Once through the barbell sequence = 1 rep, 7 reps per round. Add weight for the next round. Touch and go on the ground only once you start but you can find spots of rest where you can during the sequence.

My previous best for "The Bear" was 120, but I've felt for a long time I could do a bit more than that.  However, by the fifth set, I'm usually destroyed.  My plan was to go heavy in my third and fourth sets.

I did 95, 115, 125(PR), 130(PR), and finished with 95.  That final set of 95 was pretty damn hard.  I had mentally checked out by then, after getting a 10lb PR. 


B. 400m Run with Sandbag – 45/20lb 2 minute rest, Repeat

After killing myself on the Bear, this was awful, even if the rest between was longer than two minutes. 

1:55 and 1:57

.

“Team Connection”

In teams of 4:

200m Run with 45lb Sandbags – 2 members

100 Overhead Squats 95/65 lbs – 25 reps each, 2 working at a time

200m Run with 45lb Sandbags – The other 2 members

100 Pull ups – 25 reps each, 2 working at a time

100 m Partner Carry – 2 members, 1 there, 1 back

100 Thrusters 95 lbs/65 lbs – 25 reps each, 2 working at a time

100 m Partner Carry – The other 2 members, 1 there, 1 back

100 Bell Swings 55/35lb – 25 reps each, 2 working at a time

200 Jumping Lunges as a team 10 at a time, 2 working at a time

400 m Run all together as a team


My team, the Queen City sEXies (Jarrett, Sarah and Alannah), finished this in 20:33. I'm writing this two days later and my legs are still making me pay for every step. Frisbee tonight is going to be fun. And by "fun" I mean "a complete fucking debacle."