VolkeFit Harbour Village Throwdown!

Smile and the whole world smiles with you. Squat, and you squat alone.

Steve hosted another CrossFit get-together in his garage on Saturday.  (Oh shit, I hope by me calling it that, I'm not getting him in trouble with CrossFit HQ.  Gotta protect the brand, y'know.)

There were 11 people taking part, I think.  We split up into teams, and I ended up on a stacked team consisting of Matt, Leya, Shae, and Uncles.  It was kind of like being a journeyman left-winger for the Moose Jaw Warriors who somehow ends up playing on the mid-80s Edmonton Oilers dynasty team.

I didn't record results, so I'll just talk about what we did. 

WOD #1

Teams of three, conga line.  Two rounds of: 

10 burpees

15 squats

200m-ish run 

(Joel, Leya and me)

This was fine.  I like doing all of this stuff.  This was the first time I ran outside in my new, minimalist Innov-8s, so I may have gone a little slower as I was more conscious of where I was stepping. 

Or maybe I was just running that slow because I haven't actually run anywhere in five months. 

WOD #2 

Teams of three, one person working at a time 

-Three minutes of OHS for max reps (95lbs)

-Two minutes of hand-release push-ups 

(Matt, Shae and me)

I think I mostly held my own on the OHS, doing a couple sets of 15.  Let's not talk about how I did on the push-ups, mmkay?


WOD #3
7-minute AMRAP:
Teams of three, one person at each station:
-Sit-ups
-20 power cleans (135 and 95lbs)
-handstand hold

(Matt, Leya and Uncles)

Score was the max sit-ups.  You switch whenever one teammate has completed the 20 cleans. And -- here's the nasty part, which I'm proud to say was my idea -- you can only work when the one teammate is in the handstand hold 

I sat this one out... which made it way more entertaining. 



If your face doesn't look like this when you CrossFit, you're doing it wrong



WOD #4

5-minute AMRAP (I think... I could have the time wrong)

Teams of three - Each person at a station, rotate when everyone's done.



Keep in mind, the camera adds a good 50-60 lbs



-20 overhead lunges - 45lbs 

-20 front squats - 135lbs

-20 kettlebell snatches - 55lbs

The front squats were a special kind of awful, especially when you (meaning me) are the last person to finish at your  station in a garage full of hyper-fit people and your team is waiting for you to hurry the fuck up, fatass so they can get back to exercising. 

WOD #5

Everyone does this, going through one at a time. 

One minute at each station:

-Wall ball

-Box jumps (20")

-Pull-ups

-Battle ropes

Battle ropes are one of those things that look not so bad, but then you do them and you are just praying for the sweet release of death. 

***

Driving with Arnold:

I saw this on Fuck Yeah CrossFit and I liked it so I stole it and put it here. 

 

Lost my nerve on Back Squats, found my mojo on "Jackie Lite"

A. Back Squats 3-3-3


I came into the gym thinking I'd try to break my three-rep record of 290, but for whatever reason, as I progressed through the lifts, I decided to stop at 275.   It seemed pretty heavy to me. 


B. “Jackie Lite”

For time:
1000m Row
50 Push Press 65
30 Pullups

Looking at the times earlier in the day, I was a little unsure about what kind of time I should expect to get.  Many of the times ranged between 9:00 and 10:00, with a few in the , but I thought I could break 9:00 if I finished the row in under 4:00, the push press in 3:00 and the pull-ups in 2:00. 

My goal with the rower was to maintain a good pace but not go so hard that it would wreck me for the rest of the WOD.   I managed to strike a good balance there. I was off the rower and started the push press by 3:50 or so. 

As it turned out, the push-press went a lot quicker than I expected.  I did them in sets of 25, 14 and 11, and it took a little over a minute to finish it.  I like doing relatively light push-presses.  I've got a pretty good rapid-fire technique down pat, plus my short arms give me an advantage because the bar has to travel less distances. 

Just don't ask me to get anything off a tall shelf for you.  #Midgetpower

I think I took right around two minutes to do the pull-ups. 

Final time was 7:07, which was briefly good for top EFS* score in the gym until Uncles and Chase beat it in the last session of the day.   Fuckers.  Where do they get off, being all strong and fast and in shape?

*EFS: "Except for Shae."  Shae's time on this was something ridiculous like 5:55.   

Partner Manion

Partner “Manion”

Seven rounds for time of:
Run 400 meters together
15 back squats each, working one at a time, 135lb

31:23

I started out with Steve (Team "WOD This Way" reunited) but he pulled out in round 3 due to injury. I finished up with Nathan and Uncles, working the same time as Nathan.

I felt this one for the next couple of days.

.