"Kettle Balls"

A. Push Press
5-5-5 (start at about 75% of max overhead, push press or jerk)

135-155-165

B. Deadlift
1×5

It had been forever since I deadlifted. I only did 225. The official reason is that I didn't want to go heavy and hurt my back before Sunday's Frisbee playoffs. The unofficial reason is that I'm a giant pussy.

C. ‘Kettle Balls’

50 Wallballs
15 Kettlebell Swings
35 Wallballs
30 Kettlebell Swings
20 Wallballs
45 Kettlebell Swings

Took me 15:02. It was not fun and I took too many breaks.

"Intestinal Explosion"

50 reps of:
Sit-ups
Double unders
Sit-ups
Walking lunges
Sit-ups
Speed burpees
Sit-ups

Took me 16:06. I was, once again, the slowest one in the group by far, which was sort of humbling. I also lost count of my reps a couple of times. Oh, and I suck at sit-ups.

On the bright side, I did my DUs unbroken, and I managed to avoid getting monkey butt.

Sandbag Thrusters and Burpee Pull-ups

20-15-10

45lb sandbag thrusters
Burpee pull-ups

I thought I would do a little better on this, but my cardio is still totally shot. Took me 11:28.

Flame War vs Fever

PAnother shorthanded game. Like last week, my cardio was not where it should be. A single hard sprint downfield would leave me gasping for air render me useless for at least a minute afterward. I hope it's a temporary result of my recent bout with the flu and not something else. I'm gonna need to be better on Sunday for playoffs.

Against Fever, I mostly played in the middle for our zone defence, not in the cup. When I did play in the cup, I wasn't good.

Considering we only had six players, it was a surpisingly competitive game. We pulled to within two points in the second half until Fever ran away with it. It was much more fun than last week, though.

Final score: Fever 13 Flame War 8

Twisted Bentley

With a partner spitting the work, ten rounds of:

100m sprint
10 pull-ups
100m sprint
10 speed burpees

That works out to five rounds each. You don't get to rest while your parnter works, though. Ineach round, there was a different exercise to do:
Double unders
Sit-ups
Box jumps
Air squats
Row for calories

Gerald and I got 569 reps in 27:39

Flame War vs 175g

This was one of the most unpleasant Frisbee games I have ever played. Our team only had 6 people show up, and we played a good young team who ran us ragged. We kept up with them for a few points, then they stared to light us up.

My cardio was completely shot halfway through the first half. I was pretty much useless out there.

Partner Painstorm

With a partner, 5 rounds of:
Row 300m (both partners do this, switching off)
100 feet walking lunges with 75lbs across our backs (split the work)
Run 400m (everyone runs!)
100 feet traveling burpees (split the work, alternate jumps, start from where your partner lands)

I partnered with Jarrett and Darren, with me working the same time as Jarrett.

Maybe it's because I didn't eat more than a spoonful of Nutella beforehand, or maybe it's just a tough-ass WOD, but this FUCKING KILLED ME.

The transitions from the lunges to the 400m run were the worst. I stopped running for a moment at one point during the third round.

It took us 38:03. The individual version of this Painstorm involved 500m rows, half-bodyweight lunges (for me, that would have been 90lbs) and, obviously, no splitting the lunges or travelling burpees. That sounds inhuman.

Front Squats and a Chipper

So I sort of gave up setting my alarm for 6, but I thought I might naturally wake up in time to go to CFR this morning because I got into bed fairly early. Problem was, my darling wife had an iced coffee right before bed and wasn't sleepy. So I didn't get to sleep until well after midnight.

Then, at some point in the early morning hours, the Boy (age 4) crawls into bed beside me with a stuffed up nose and proceeds to loudly snore RIGHT IN MY EAR. I woke up around 5:50, and had a brief internal chat with myself about whether to get up to go to the gym.

"C'mon, you will feel better after working out."

"One more hour of sleep would be awesome."

"Like you're going to get any sleep with that chainsaw in your ear."

"But I'm tired."

"You're being a pussy."

"I'm okay with being a pussy."

"The Bridge City Beatdown is less than a month away. You should probably do a few workouts before then, you flabby, bereft-of-disciplinefuck."

"But it's so warm under the blanket."

"Hey, you never regret working out. You ALWAYS regret missing a workout."

"Grrrr. Fine. Okay. I'll do it."


A. Strength = Front Squats 5-5-5

155-185-205(2) Couldn't match my previous best. But Christian said, "Nobody should be setting PRs at 6 in the morning.

B. Metcon = Dot Com Chipper from 110322
For time:
70 (Speed) Burpees
60 Situps
50 Kettlebell Swings – 55/35lb
40 Pull-ups
30 Handstand Push-ups

25:29

This was a pretty tough chipper.

***

Never stop dreaming.




***

"Dear CrossFitter: Be kinder to yourself."

Something to think about. Hell, we don't need to take this so seriously that it makes us SAD when we don't meet our lofty expectations of ourselves.

.

Flame War vs. Discs of Glory

I really should've started including results from my Frisbee games here a long time ago. The season is almost over, but better late than never.

We played DOG last night and our team played iron man because we had JUST enough players. I thought it was going to be worse than it was, because my legs were useless from Saturday's WOD for most of the day Monday, but I was running around perfectly fine. In fact, after two and a half weeks of sickness, and feeling like utter crap all day Monday at work, I noticed that I felt AWESOME when I was playing. I guess I need to be hitting the gym more.

It was a very competitive game. At one point, we were down 7-3, and we came back to take the lead in the second half. What started helping is when we started keying in on their team's best player, Bamford. Instead of playing our standard zone defence, I shadowed him like we did last year when we beat them in the playoffs. That stymied their defence a bit. There were a couple of times I got lazy/tired/, though, and Bamford made us pay.

The beginning of the end came when -- with the scored tied 10-10 and very little time left on the clock -- Mike and one of the DOGs collided. Mike's head slammed into the dude's shoulder and he suffered what would later be diagnosed as a concussion. Mike resumed playing when he probably shouldn't have and they scored the winning point. I'm not saying that if he hadn't have been concussed that they wouldn't have scored, because I don't think Mike fell down on defence.

Anyway, it was a great night for Frisbee and a fun, competitive game. You could consider it a moral victory for us, I guess, given the fact that we are an old, short-handed team, but I always say that part of rec sports is showing up.

***

And now for something completely different, because I don't have my other blog anymore.

Courtesy of Aaron...

“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."