A. OHS 5-5-5-3-3-3
135-155-165(3)-170(PR)-175(PR)-180(F)
B. 21-15-9 reps of:
135lb power cleans
Ring dips
8:44.
Can I Outwork A Bad Diet?
3 months ago
Wednesday, December 15, 2010
Monday, December 13, 2010
HPS and Jackie
A. Hang Power Snatch 3333111
115-135-140-145f-145-150f
B. "Jackie"
Row 1000m
50 thrusters using 45lb bar
30 pull-ups
8:35
115-135-140-145f-145-150f
B. "Jackie"
Row 1000m
50 thrusters using 45lb bar
30 pull-ups
8:35
Sunday, December 12, 2010
Saturday Team WOD: “The Hundreds”
“The Hundreds”
100 Thrusters – 115/75lb
100 Push-ups
100 Hang Power Cleans – 115/75lb
100 Ring Dips
100 Overhead Squats – 115/75lb
*In teams of 4, with 2 people working at a time
We actually had a team of 5, with Allanah, Sarah, Jarrett and Steve. Steve was hurt, so he modified the weight stuff and we had to do 125 of each. Our time was 15:52, I think.
The OHS were tough. I managed to do it as RX'd, but there were a couple of times when I had to ditch the bar before doing one squat.
100 Thrusters – 115/75lb
100 Push-ups
100 Hang Power Cleans – 115/75lb
100 Ring Dips
100 Overhead Squats – 115/75lb
*In teams of 4, with 2 people working at a time
We actually had a team of 5, with Allanah, Sarah, Jarrett and Steve. Steve was hurt, so he modified the weight stuff and we had to do 125 of each. Our time was 15:52, I think.
The OHS were tough. I managed to do it as RX'd, but there were a couple of times when I had to ditch the bar before doing one squat.
Friday, December 10, 2010
Bench press and 5 minute AMRAP
A. Bench press 3-3-3-1-1-1
135-155-165-170 (PR, I think)-175(F)-175(F)
On the second fail, I bounced the bar pretty good off my chest because I sometimes like to do things that are both inefficient and painful.
We were supposed to do singles of deadlifts, too, but time was getting tight and I didn't want to test my back too much after just coming off an injury. Plus, I always seem to puss out on Strength days.
B. AMRAP in five minutes:
5 Chest-to-bar pull-ups
5 Burpees
Six rounds plus five C2B PLUs and one burpee.
135-155-165-170 (PR, I think)-175(F)-175(F)
On the second fail, I bounced the bar pretty good off my chest because I sometimes like to do things that are both inefficient and painful.
We were supposed to do singles of deadlifts, too, but time was getting tight and I didn't want to test my back too much after just coming off an injury. Plus, I always seem to puss out on Strength days.
B. AMRAP in five minutes:
5 Chest-to-bar pull-ups
5 Burpees
Six rounds plus five C2B PLUs and one burpee.
Wednesday, December 8, 2010
Front squats and "Annie"
A. Front squats 3-3-3-1-1-1
165-185-205-210-225 (PR)
B. "Annie"
50-40-30-20-10 of double-unders and sit-ups.
8:53 (PR)
165-185-205-210-225 (PR)
B. "Annie"
50-40-30-20-10 of double-unders and sit-ups.
8:53 (PR)
Tuesday, December 7, 2010
"Pearl Harbor"
I had been out of commission for almost two weeks after hurting my back by TURNING AROUND.
Fuck, I'm old and frail.
This was a surprisingly bad injury. Moving my arm or head the wrong way would send a bolt of pain across my back so intense that I would literally drop to my knees. It kept me away from the gym and torpedoed my participation in the Burpee Challenge. Once I fell more than 500 behind, that was pretty much the point of no return.
Over the last few days, I finally felt like I could start back up again.
A. Row 1000m then, five rounds of:
20 pull-ups
7 push jerks of 135lbs
I had thought about doing the intermediate weight of 95lbs, but did a couple reps at 135 in the warm-up and it felt okay, so I went with the Rx'd weight. The real challenge on this WOD wasn't the push jerks, anyway. It was the ridiculous number of pull-ups. (I regard any WOD that demands more than 60 pull-ups as being excessive. If you'd like to know why, see the name of this blog.)
My time was 20:09, which wasn't stellar, but probably a little better than I expected.
B. 75 box jumps (20") in as few sets as possible.
There were some people who did these in one set. All I know is that I felt like I was going to pass out after 30.
I did it in three sets (30,25,20).
Fuck, I'm old and frail.
This was a surprisingly bad injury. Moving my arm or head the wrong way would send a bolt of pain across my back so intense that I would literally drop to my knees. It kept me away from the gym and torpedoed my participation in the Burpee Challenge. Once I fell more than 500 behind, that was pretty much the point of no return.
Over the last few days, I finally felt like I could start back up again.
A. Row 1000m then, five rounds of:
20 pull-ups
7 push jerks of 135lbs
I had thought about doing the intermediate weight of 95lbs, but did a couple reps at 135 in the warm-up and it felt okay, so I went with the Rx'd weight. The real challenge on this WOD wasn't the push jerks, anyway. It was the ridiculous number of pull-ups. (I regard any WOD that demands more than 60 pull-ups as being excessive. If you'd like to know why, see the name of this blog.)
My time was 20:09, which wasn't stellar, but probably a little better than I expected.
B. 75 box jumps (20") in as few sets as possible.
There were some people who did these in one set. All I know is that I felt like I was going to pass out after 30.
I did it in three sets (30,25,20).
Thursday, November 25, 2010
"One month 'til Christmas"
A 6am workout, coached by Harlan. Only other person doing the WOD was Michele C.
A. Buy-in is one minute of burpees, rest, one minute of burpees.
21 and 20
B. Five rounds for time of:
15 calorie row
15 med ball clean wall balls (surprisingly awful in a spirit-destroing way)
15 pull-ups.
Took me 18:18.
A. Buy-in is one minute of burpees, rest, one minute of burpees.
21 and 20
B. Five rounds for time of:
15 calorie row
15 med ball clean wall balls (surprisingly awful in a spirit-destroing way)
15 pull-ups.
Took me 18:18.
Tuesday, November 23, 2010
Dot Com Metcon: Bell swings, burpees (or wall balls) and pull-ups
I got to CrossFit Regina too late to do the first part of the WOD, which involved hang power cleans. So instead of doing three rounds of the following metcon, I had to do five rounds of:
30 bell swings
25 wall balls (or burpees if you're in the challenge, which I am - dammit)
20 pull-ups
Doing burpees for the first three rounds and wall balls for the last two, this took me 31:23.
30 bell swings
25 wall balls (or burpees if you're in the challenge, which I am - dammit)
20 pull-ups
Doing burpees for the first three rounds and wall balls for the last two, this took me 31:23.
Saturday, November 20, 2010
Tyler falls for "Build-a-Fran"
Run 200m
Run 200m with 45lb barbell
Run 200m
Run 200m with 25lb plate
Run 200m
Run 200m with 25lb plate.
It was during the final run, at the turnaround point, that I wiped out slip-on-a-banana-peel-style in the icy alley that swerves as our running track. Christian saw it and was torn between trying not to be an ass and laughing hysterically at my clumsy spectacle. Fortunately I was largely unhurt.
Still, what is the deal with me falling down during Fran-related WODs?
Oh, hey, by the way, this WOD isn't over yet.
Put together a 95lb barbell.
Do "Fran."
21-15-9 reps of thrusters and strict, chin over the bar pull-ups.
Took me 11:32.
Holy crap, did my forearms burn after this.
Run 200m with 45lb barbell
Run 200m
Run 200m with 25lb plate
Run 200m
Run 200m with 25lb plate.
It was during the final run, at the turnaround point, that I wiped out slip-on-a-banana-peel-style in the icy alley that swerves as our running track. Christian saw it and was torn between trying not to be an ass and laughing hysterically at my clumsy spectacle. Fortunately I was largely unhurt.
Still, what is the deal with me falling down during Fran-related WODs?
Oh, hey, by the way, this WOD isn't over yet.
Put together a 95lb barbell.
Do "Fran."
21-15-9 reps of thrusters and strict, chin over the bar pull-ups.
Took me 11:32.
Holy crap, did my forearms burn after this.
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