Hero WOD: "Del"

For Time:
25 Burpees
Run 400 meters with a 20/14 pound medicine ball
25 Weighted pull-ups with a 20/15 pound dumbbell
Run 400 meters with a 20/14 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20/14 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20/14 pound medicine ball
25 Burpees


The weighted PLUs were the worst part.

Upside down at 6 a.m.

A. 10 minutes, on the minute (OTM) of:
3 Handstand Push-ups
10 Kettlebell Swings 55lb overhead

Done, rx'd. Other than the three times I lost my balance while doing the HSPU, I did most of the rounds in the first 30 seconds of the minute. The benefit of that was it allowed me extra time to rest and catch my breath.


B. 75 speed burpees for time

4:54.

Power Cleans and Burpees

For time, 15-12-9 reps of
Power cleans
Burpees

5:17

12.5: Mutant Fran

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

I got to the rounds of 15 but the clock ran out with two C2B left. My total was 88 reps, which was more than I thought I would do.

Okay, no more wall balls for the rest of 2012

I went to CrossFit Ottawa this morning.

My legs just started sort of working again after a protracted mutiny resulting from Saturday's 12.4 nightmare.
A. Warm-up:
Run 500m then 50 burpees.

6:08


B. Squat cleans 5x3

Ended up with 165. I may have been able to go heavier but that was enough for this morning



C. 7 minute AMRAP

25 wall balls
3 wall climbers

Two rounds plus 25 more fucking wall balls and two wall climbers.

Hitting the wall on 12.4

12 min AMRAP of:

150 Wall Ball
90 Double Unders
30 Muscle-ups

I can't do muscle-ups yet and it wasn't likely I was gonna start on this. But I thought it was a reasonable goal to get to the end of the double unders.

I was right. It was a reasonable goal. But I didn't get there.

The 150 wall balls had kicked the shit out of my legs and I could not get going on the DUs.

Then, it felt like my feet started to swell up so I thought it would be a good idea to kick off my shoes.

Fucking stupid. Every time I failed on a DU, I would whip myself across the top of my toes. Turns out, I also have sissy feet. My gas tank was near empty, my concentration was wrecked and my confidence was gone.

I finished with 150 WB and 70 DUs. I should have been able to do 90 in the more than three minutes I had, but I didn't.

Fuck.

Total Time

This was Thursday's WOD but I di it on Friday.

Start with a 500m row
Then three rounds of:
50 bell swings 55lb
40 sit-ups
30 good mornings 45lb
20 push-ups
10 pull-ups

Finish with 500m row

Total time was 29:19.

Re-kindling my love of Back Squats, plus a fling with Rhiannon

Back Squats and I have had our ups and downs. Back when I was doing Strength, there was a time when all I wanted to do was Squat. It was easy to forsake all other forms of CrossFit. I couldn't get enough.

But then -- and I blame myself for this -- things took a bit of a downturn. The relationship became more like work. Instead of being excited to do Back Squats, I started dreading them.

I let myself go. I didn't just gain strength weight, I gained fatass weight. I was drinking too much (milk), and I stopped appreciating everything Back Squats had done and was still doing for me. Then I got hurt and decided to end the relationship.

Sure, I'd still Back Squat occasionally. I didn't avoid them, but I exactly didn't make an effort to get to the gym when I knew there would be Back Squats there.

However, in the last couple of months, I've been re-establishing my relationship with Back Squats. We're not exclusive -- I'm still doing other WODs -- but I think that's what makes it work. Things are better between us than they've ever been.

A. 20 minutes to a max Back Squat triple 3-3-3-3-3

185-225-255-275-290(PR)

B. Rhiannon – 10 minutes of max double-unders.

317. Not a PR, or even second best, but I'll take it.

Sometimes, just showing up is enough

I stayed up too late last night to go to CrossFit at 6am this morning, but I got up anyway.

However, this was not a morning that I would be setting any PRs. Sometimes, just showing up is enough.


A. Hang Squat Snatch 3-2-1-1-1

Maxed out with a 115lb single. My PR on a squat snatch is 140, but I suspect that was more of a power snatch/overhead squat type of combo. I was trying to get under the bar and catch it in a squat today.


B. 3-5 Rounds for time of:
30 Double-Unders
20 Wallball 20/14lb
10 Pull-Ups

I had intentions of doing five rounds of this when I started. Instead, I called it a morning after three rounds in around 8:30.


I'll take tomorrow off and come back with some actual motivation on Wednesday.

12.3

As many rounds and reps as possible in 18 minutes of:

15 Box Jumps 24″/20″
12 Push Press 115lb/75lb
9 Toes to Bar


7 rounds plus 8 box jumps.

Judging from earlier results, I was shooting for 6 and change. I am happy with this.