Back Squats and "Allsorts"

A. Back Squats @80%1RM 3×5

I used 245, which was really, really hard for me today. 

B.   Allsorts

For time:
250M Row
15 Kettlebell Swings 70/55lb (overhead)
25 Burpees
15 Kettlebell Swings
250M Row

This was unpleasant, but at least it was short.  5:01. 

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800m runs, Cleans/WB, Burpee surprise

The gym was originally going to be closed today but some bellyaching from me and others resulted in Leya opening it up.

That was the good news.

The bad news was the fact that the WOD she selected was some nightmare Hero WOD involving a bunch of back squats and a total of 15 bloody rope climbs.

While I have preached in the past about people who trade WODs, I did just that today. I justified it because my sissy hands were still a little raw from the pull-ups in Saturday's Tabata Angie. I tried doing one rope climb in the warm-up and couldn't reach the top.

So I did the Thursday WOD instead:

A. 800m Run for time

I did it in 3:19. I just checked the benchmarks on the side to see what my best ever time for an 800m run is and I have a time recorded from 2009 of 2:57.

I can only assume that I was being chased by a puma at the time because holy crap that seems unattainable right now. I was probably a good 15 lbs lighter back then.


B. Dot Com 120517 5 rounds for time of 10 Power Cleans – 135/95lb 15 Wall Ball – 20/14lb

11:26


C. 800m Run for time (400m route x2)

3:29

Before the run Leya told me that there was a surprise: for every second you were slower on the second 800m run, there was a one-burpee penalty. I'm actually surprised my second time was that close. I was worn out from Part B and my left shoe felt like it was about ready to come untied. Not a bad Sunday, though.


Bonus: 10 burpees, not for time.

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Tabata "Angie"

Using 20 second work intervals with 10 sec rest breaks, complete:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

This was tough, obviously, but I actually liked doing this better than regular Tabata.

It took me 23:14.

The push-ups were the worst. After doing 15 and 10 in the first two intervals, I mostly did sets of 6 for the rest of it.

Pull-ups, I think I was consistently getting 7 or 8 each interval toward the end.

Sit-ups, 10 per interval.

Squats, maybe 12-15.  I was joined by the Boy on some of them, and Robin captured it on video. 



He's talking during his squats, so he obviously should be working harder.  In fairness, I should point out that he's actually doing weighted squats.  There are toys in that backpack. 

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

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6a.m. unmet expectations: OHS then "A Bell, a Box and a Run

A. Max Overhead Squat 3-2-1-1-1

Ended up at 190 (PR) for the max single. I failed the first time I tried it. (I got the weight down and up, but I dropped it as soon as I straightened up, so the lift would have been disallowed in competition.)

Even though I got a PR, I was hoping to get a bit more. My PR for 3's on this is 185, so I should have a bit heavier single. Actually getting the weight overhead was a bit of an issue. On a lighter rep, I actually grazed the back of my skull with the bar when jerking it. It didn't hurt me, but it was kind of embarrassing.


B. “A Bell, a Box and a Run”
10 minute AMRAP of:
10 Kettlebell Swings – 55/35lb
10 Box Jumps – 20″
200m Run (to large grey power box and back)

Four rounds, plus 10 swings, 10 box jumps and about 70m on the run.

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.

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Humbled

A. Row 1200m

4:16. I was feeling pretty darn good about myself about that one, until...

B. 5 rds for time:
10 (2 bell swings+1 goblet squat) 55/35lb
10 pushups
18:30ish. This was awful, and not just the usual kind of CrossFit awful. I don't know if I was spent from the row or what, but I was THISCLOSE to taking a DNF by the second round. For some reason, this WOD just seemed so hard. It seemed to just suck the life out of me. I may have had the single slowest rx'd time of the whole day. Most people were four to six minutes faster than me. I hated this workout, I hated myself and my lack of spirit, willpower, endurance.


C. Row 1200m

4:41.3 After the debacle in part B. I just wanted to get through this and do it in under five minutes.

Then, I just wanted to go home and wallow in my own suckitude.

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Running, HSPU, DHPLU

Got to CFR late for the lunch-hour workout, so didn't have time to do the Turkish Get-Ups that were part of the day's routine. It's too bad, because TGUs are something I definitely could improve upon.

In fact, I've noticed that the more "manly" I consider a CrossFit exercise to be, the more likely I am to be mediocre or bad at it. TGUs, deadlifts, tire-flipping, sandbag loading... So, yeah, I'm a big fucking puss.

I did the second part of the WOD, which was:

4x400m run

Rds 1&3 end with max handstand pushups

Rds 2&4 end with max dead hang pullups
Round 1. 1:27 run, 10 kipping HSPU
Round 2. 1:30 run, 7 DHPLU
Round 3. 1:38 run, 11 kipping HSPU
Round 4. 1:35 run, 6 DHPLU

Weekend of Leg Death, Part 2: "The Chief"

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

I got a total of 18 complete rounds, but had enough left-over reps to bring the total up to 20 rounds, plus 5 reps.

Weekend of Leg Death, Part 1: Hero WOD "Klepto"

“Klepto”
4 rounds for time:
27 Box Jumps 24″
20 Burpees
11 Squat cleans 145 lbs
26:23 rx'd.
Four rounds doesn't seem like much, but that is a lot of box jumps.

I actually sort of like WODs that have a lot of medium-weight cleans, because it makes me feel like I'm accomplishing a lot. It was sort of humbling to watch Anne-Marie, who is quite petite, busting out those box jumps like they were nothing.

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