Deadlifts 1-1-1
255-275-285 (f)
Fuck.
I like to think that I could do a bit more than that, but my right hip wasn't in the mood. I'm amazed that there are gals at Crossfit Regina who can deadlift 400lbs. Hell, Brad Flood did more than that tonight, and he probably weighs 15 lbs less than me. So jealous.
Helen:
Three rounds for time of
400m run
21 55lb bell swings
12 Pull-ups
9:42 as rx'd. When I went in tonight, I was hoping to get less than 12 minutes, but sub-10 seemed like a pipe dream. I took almost four minutes off my time from when we did it in April. I'm very happy with that. Thanks to Harlan and Franz for yelling at me.
Before I get all proud of myself, here's a video of Calgary-based world-class CrossFitter "OPT" getting a sub-7 minute Helen.
Fuck.
Monday, August 31, 2009
Ring update
I haven't done a full-fledged workout on the rings yet, but I occasionally wander out to the garage and mess around with them a little. So far, I have done 6 consecutive ring dips and a 64 second support hold.
Thursday, August 27, 2009
If ya like it, then you shoulda hung some rings from it
I just hung my brand spankin' new Rogue Fitness rings in my garage.
Time to start getting serious about dips and working toward a muscle-up. The latter, I figure, is a long-term project, but I am not in any rush.
Time to start getting serious about dips and working toward a muscle-up. The latter, I figure, is a long-term project, but I am not in any rush.
How much ya bench?
In my case, not much.
The WOD was 5-5-5-5-5 of bench presses, followed by five rope climbs and 50 leg pistols.
I had never done bench presses as part of a workout, but I knew that I can't lift a lot that way. Plus, my left arm has been a bit sore since Saturday's day of hell.
So, my lifts went like this: 95, 115, 125, 135, 140 (1). Oh yeah, I was partnered with Harlan, who was lifting 100lbs more than me.
Afterward, it was time to tackle the rope climb. I was a little apprehensive, because I'd only done it once before. That time, it really hurt my sissy hands and I think it contributed to a temporary arm problem.
The first one went fine. The second climb went even better, and I barely had to use my feet. I got to the top, rang the bell and it was time to go down.
There are two ways to go down the rope: You can drop (we have a crashpad, though it's not huge) or you can climb (which takes more work). The problem is, I'm both chickenshit and lazy. So my instincts l tried to slide down it like a fireman's pole. Well, obviously that is not something you do on a rough, coarse rope. Naturally, I skinned a good-sized chunk out of the meaty part of my palm, below my thumb.
Fuck.
Actually, it could have been way worse, so I got pretty lucky.
But I didn't get to the other three rope climbs, and it was getting late so no leg pistols, either.
The WOD was 5-5-5-5-5 of bench presses, followed by five rope climbs and 50 leg pistols.
I had never done bench presses as part of a workout, but I knew that I can't lift a lot that way. Plus, my left arm has been a bit sore since Saturday's day of hell.
So, my lifts went like this: 95, 115, 125, 135, 140 (1). Oh yeah, I was partnered with Harlan, who was lifting 100lbs more than me.
Afterward, it was time to tackle the rope climb. I was a little apprehensive, because I'd only done it once before. That time, it really hurt my sissy hands and I think it contributed to a temporary arm problem.
The first one went fine. The second climb went even better, and I barely had to use my feet. I got to the top, rang the bell and it was time to go down.
There are two ways to go down the rope: You can drop (we have a crashpad, though it's not huge) or you can climb (which takes more work). The problem is, I'm both chickenshit and lazy. So my instincts l tried to slide down it like a fireman's pole. Well, obviously that is not something you do on a rough, coarse rope. Naturally, I skinned a good-sized chunk out of the meaty part of my palm, below my thumb.
Fuck.
Actually, it could have been way worse, so I got pretty lucky.
But I didn't get to the other three rope climbs, and it was getting late so no leg pistols, either.
Wednesday, August 26, 2009
Burpees/Run
Burpees/Run
For time:
25 Burpees, 400M run
20 Burpees, 400M run
15 Burpees, 400M run
10 Burpees, 400M run
5 Burpees, 400M run
Burpees and 400m runs. I don't hate either of these things, until I'm actually doing them.
My time was 15:38. I've never done this workout before so I was a bit unsure how to pace myself. I liked that the burpees decreased in number, rather than increased, but at the end, it meant less time between runs.
I commented to Aaron that I think I'd prefer this to a version in which the number of burpees increased from 5-25. Of course, it being Aaron, he said I had just given him a great idea.
Fuck.
Anyway, I could have probably pushed myself a little more on the runs, but I would be "resting" during the first 200 or 300 metres, and then try to pick up the pace on the home stretch.
For time:
25 Burpees, 400M run
20 Burpees, 400M run
15 Burpees, 400M run
10 Burpees, 400M run
5 Burpees, 400M run
Burpees and 400m runs. I don't hate either of these things, until I'm actually doing them.
My time was 15:38. I've never done this workout before so I was a bit unsure how to pace myself. I liked that the burpees decreased in number, rather than increased, but at the end, it meant less time between runs.
I commented to Aaron that I think I'd prefer this to a version in which the number of burpees increased from 5-25. Of course, it being Aaron, he said I had just given him a great idea.
Fuck.
Anyway, I could have probably pushed myself a little more on the runs, but I would be "resting" during the first 200 or 300 metres, and then try to pick up the pace on the home stretch.
Monday, August 24, 2009
Diane
For time:
21-15-9 reps of
Deadlift 225lb/155lb
Handstand Push-ups.
I didn't do this one rx'd, but neither did anyone else in the 6am class. I deadlifted 185lbs and did kipping handstand pushups.
10:47. Couldn't catch the Janimal, who finished five seconds quicker.
I shouldn't have gone on YouTube, because I found a video of a guy doing this workout in under two minutes.
Fuck.
This week's gym challenge is doing levers on the pull-up bar. I tried doing that after the workout, but my shoulders remembered the 180+ pull-ups I did on Saturday and were all like "Fuck you, pal."
21-15-9 reps of
Deadlift 225lb/155lb
Handstand Push-ups.
I didn't do this one rx'd, but neither did anyone else in the 6am class. I deadlifted 185lbs and did kipping handstand pushups.
10:47. Couldn't catch the Janimal, who finished five seconds quicker.
I shouldn't have gone on YouTube, because I found a video of a guy doing this workout in under two minutes.
Fuck.
This week's gym challenge is doing levers on the pull-up bar. I tried doing that after the workout, but my shoulders remembered the 180+ pull-ups I did on Saturday and were all like "Fuck you, pal."
Sunday, August 23, 2009
Day 100 and "Deep Rescue"
I was pretty happy when I walked into CrossFit Regina on Saturday, because I was finally going to get the evil Wall Ball Challenge monkey out of my closet.
It was day 100 of the Wall Ball Challenge. I don't know how many people started, but only nine people were still in it at the end. Back when we did the 100-day burpee challenge, the people who finished all got t-shirts. Robin asked me for suggestions as to what they should do for the WB Challenge finishers, and I suggested a banner with the names of the people who finished that will hang in the rafters at CrossFit Regina.
So, I thought the Saturday WOD would be us doing the 100 wall ball for time, and then something else afterward. And that would have been the case, if I had come at 11. I showed up at 10, and the workout for that time was positively scary.
Aaron was the trainer on duty and I can see how, as a firefighter, this workout would have appealed to him. It was called "Full Mission Profile - Deep Rescue" and was adapted from Brass Ring Fitness.
The workout involves a scenario that simulates us rescuing a group of youths caught in landslide and trapped in a mineshaft. The scenario included simulating getting to rescue site, bringing equipment, accessing mineshaft, and transporting patients.
Phase I - 1000m Farmer's Carry with 45lb plate (25lb women)
Phase II - 5 rounds of 15' Rope climb and 10 (L&R=1) Renegade Rows 35lb (25lb women)
Phase III - Deadlift a sum of 5000lb (3000lb women) ie. 50@100lb
Phase IV - 5 Rope Climbs (75 Pull-ups), then 1000m Farmer's Carry with 45lb plate (25lb women)
Had I looked on the website, I would have known that the Wall Ball Challenge finale wasn't until 11. But I didn't. Now, I could have decided that I wanted to save my energy for the wall balls, and come back at 11. But I don't think that would have been very CrossFitty of me. Kim Fe, the only other Wall Ball Challenger who showed up at 10 decided to go for it and I were partnered up. We agreed not kill ourselves trying to finish quickly.
Phase I - 1000m Farmer's Carry with 45lb plate
I thought the best way to do this would be to walk with the plate on my head, using my folded up shirt to pad. It was good for walking, but if you wanted to jog (which I guess we did) it didn't work that good. A 45lb plate is pretty awkward to carry while jogging, and my arms aren't particularly long. I was happy when this was done.
Phase II - 5 rounds of 15' Rope climb and 10 (L&R=1) Renegade Rows 35lb
I have done precisely one rope climb and it tore my hands and hurt my arm, so I thought I would do pull-ups. 75 pull-ups is a lot. Renegade rows involve you holding yourself in a push-up position, but with a 35lb weight in each hand. Instead up pushing up, you pull one weight to your shoulder, then the other. When you've done both arms, that counts as one rep.
Phase III - Deadlift a sum of 5000lb (3000lb)
This was probably the quickest phase. I did 38 reps of 135lbs. I think I did it in four sets.
Phase IV - 5 Rope Climbs (75 Pull-ups), then 1000m Farmer's Carry with 45lb plate
The pull-ups just sucked. I started off doing in bunches of eight or six, which quickly became sets of two and then ones. Around the 35 mark, I was able to re-discover my testicles and start doing fives again. Still, this took a hell of a long time. Fortunately, my sissy hands didn't tear, so maybe they're toughening up.
Nah.
The final Farmer's Carry, we walked, and I kept the weight on my head the whole time. I noted to Kim that in my pre-CrossFit days, if I had been in the area and I saw a pasty white guy walking around with a dumbbell plate on his head, I would not have thought it was an area in which I should leave my car unattended.
Our final time was 54:33. Aaron said, according to the scenario, about a minute later, the rescuers and the people they were trying to save would have been buried alive.
100 Wall Ball for Time
I served as a counter for my big German CrossFit lifepartner, Harlan. The guy did 50 before he needed a break, which is insane, and completed the whole thing in 4:03.
I was actually feeling pretty good, when it was my turn to do the wall balls. I can't really remember how many I did consecutively off the bat, but it was less than 30. I did have to take a few quick breaks, and I think Harlan was pretty generous when it came to judging which ones hit the 10-foot line. I only had to re-do one.
My last set, I think I did 17 in a row, which I thought was going to kill me, but once I got over 90, I didn't want to waste any more time catching my breath.
Final time was 4:43, which is a big improvement from the 6:20-something that I scored when we started this thing. Of the six people who showed up on Day 100, it was good for third place, behind Harlan and Nolan, who got an amazing 3:28 (something I wouldn't have believed possible).
Friday, August 21, 2009
Viva CrossFit Las Vegas!
It's probably not an entirely healthy thing that one of the things I was most looking forward to about my first ever trip to Vegas was the chance to try out the CrossFit there.
CrossFit Las Vegas has a pretty sweet facility, probably about 5000 square feet. (Pictures later, once they're downloaded). The clientele that I saw there was a lot less demographically varied than what we have at CrossFit Regina. Most seemed to be in their 20s and 30s, and all seemed to be starting at a reasonably good level of fitness. Everyone was very welcoming and patient with me when I asked to take a few post-WOD group photos.
I was told they have around 130 members, which surprises me, given how big Las Vegas is, and this is the only official CrossFit affiliate there that I know of. Does everyone else train MMA or something?
The owner, Zach, definitely knows what he's doing and ran us through a good warm-up, which included a breakdown of each component of the squat clean. I liked this because when the time came to lose the PVC and pick up the actual weight, it seemed like second nature.
The workout was five rounds, for time, of
9 Hang Squat Cleans - 135lb is the rx'd weight, though I did 115.
7 Handstand Pushups - Most people used an abmat or two, I managed to do it to the floor with kipping HSPU.
11:00 was my time.
I am very much looking forward to going back, and any CrossFitters who pass through Vegas without stopping in for a workout are really going to be missing out.
Plus, doing a CrossFit workout helps relieve some of the buffet-and-beer-related guilt that Vegas begets.
CrossFit Las Vegas has a pretty sweet facility, probably about 5000 square feet. (Pictures later, once they're downloaded). The clientele that I saw there was a lot less demographically varied than what we have at CrossFit Regina. Most seemed to be in their 20s and 30s, and all seemed to be starting at a reasonably good level of fitness. Everyone was very welcoming and patient with me when I asked to take a few post-WOD group photos.
I was told they have around 130 members, which surprises me, given how big Las Vegas is, and this is the only official CrossFit affiliate there that I know of. Does everyone else train MMA or something?
The owner, Zach, definitely knows what he's doing and ran us through a good warm-up, which included a breakdown of each component of the squat clean. I liked this because when the time came to lose the PVC and pick up the actual weight, it seemed like second nature.
The workout was five rounds, for time, of
9 Hang Squat Cleans - 135lb is the rx'd weight, though I did 115.
7 Handstand Pushups - Most people used an abmat or two, I managed to do it to the floor with kipping HSPU.
11:00 was my time.
I am very much looking forward to going back, and any CrossFitters who pass through Vegas without stopping in for a workout are really going to be missing out.
Plus, doing a CrossFit workout helps relieve some of the buffet-and-beer-related guilt that Vegas begets.
Saturday, August 15, 2009
Painstorm XXXVII
As many rounds as possible in 30 minutes of:
100 M run
10 Hang Power snatch/Lunge/Lunge 75lbs
10 Pull ups
The "Painstorm" series of workouts started in the UK when a bunch of CrossFitters from different places gathered - some of whom had travelled quite a distance - and wanted to do something that wouldn't be over in 10 minutes. So, basically, they're designed to be really tough.
The HPS double lunges was the hardest of the three exercises. Not so much the snatch part, as it was only 75lbs. However, the holding it overhead while you go down for the lunges was killer on the shoulders.
My result was 7 rounds, plus the 100m run, plus 9 more HPSLLs. I managed to tie Darcy L. -aka "D3" - which doesn't happen very often.
Oh, and my car wouldn't start today, so as I was waiting for the cab, I did 45 salt bag thrusters. Then I got to CFR, I did another 10 wall ball as part of my warmup, and 34 more (lost a race to 30 against TallTerry) at the end. So I've got today's WB done, plus an extra one.
100 M run
10 Hang Power snatch/Lunge/Lunge 75lbs
10 Pull ups
The "Painstorm" series of workouts started in the UK when a bunch of CrossFitters from different places gathered - some of whom had travelled quite a distance - and wanted to do something that wouldn't be over in 10 minutes. So, basically, they're designed to be really tough.
The HPS double lunges was the hardest of the three exercises. Not so much the snatch part, as it was only 75lbs. However, the holding it overhead while you go down for the lunges was killer on the shoulders.
My result was 7 rounds, plus the 100m run, plus 9 more HPSLLs. I managed to tie Darcy L. -aka "D3" - which doesn't happen very often.
Oh, and my car wouldn't start today, so as I was waiting for the cab, I did 45 salt bag thrusters. Then I got to CFR, I did another 10 wall ball as part of my warmup, and 34 more (lost a race to 30 against TallTerry) at the end. So I've got today's WB done, plus an extra one.
Friday, August 14, 2009
"Summer in the City"
"Summer in the City" Chipper:
For time:
Buy in of 500m row
20 Wall Ball
30 Burpees
40 Pull-ups
50 Bell Swings -55lb
60 Abmat Situps
70 Box Jumps - 20"
Buy out of 500m row
Time, as rx'd: 21:27. Spent most of the workout trying desperately to stay ahead of Chris T, which would normally be out of the question, but he did a workout called "Three Bars of Death" yesterday so he was pretty worn out from that.
Prediction: Franz will get sub 18 minutes on this one.
Oh, and I did another 75 wall balls, which totals 95 for the day. Since I did today's quota last night, I'm gonna say these are for Monday. Now I just have to do tomorrow's and Sunday's, and then I can coast on the 400 I have banked until Saturday.
Harlan plans on doing 1,000 WB today. 10 per minute for 100 minutes. He was going to start this morning, but slept in, so he's going in this afternoon. I sure hope someone takes pictures and, more importantly, is there to call 911.
For time:
Buy in of 500m row
20 Wall Ball
30 Burpees
40 Pull-ups
50 Bell Swings -55lb
60 Abmat Situps
70 Box Jumps - 20"
Buy out of 500m row
Time, as rx'd: 21:27. Spent most of the workout trying desperately to stay ahead of Chris T, which would normally be out of the question, but he did a workout called "Three Bars of Death" yesterday so he was pretty worn out from that.
Prediction: Franz will get sub 18 minutes on this one.
Oh, and I did another 75 wall balls, which totals 95 for the day. Since I did today's quota last night, I'm gonna say these are for Monday. Now I just have to do tomorrow's and Sunday's, and then I can coast on the 400 I have banked until Saturday.
Harlan plans on doing 1,000 WB today. 10 per minute for 100 minutes. He was going to start this morning, but slept in, so he's going in this afternoon. I sure hope someone takes pictures and, more importantly, is there to call 911.
Self-Sabotage; New "Harley" PR; F**king Wall Balls
I have a knack for self-sabotage. This morning, I hopped on the electronic scale and saw 174.9.
Getting under 175 once seemed like a pipe dream, considering my weight was at one point north of 210.
Today wasn't the first time I've been that low. These days, I normally range from between 175 to 179. But every time I dip below 175, it's a reminder that a big goal of mine has been achieved.
And then I go and pig the fuck out.
It's not a conscious decision. It just seems to work out that way. Today, at a staff BBQ, I consumed three hot dogs (one bunless; the others were, uh, bunful), plenty of potato chips, a couple of two-bite brownies and a couple of generous chunks of rice krispie cake. And a Diet Pepsi.
To make matters worse, I followed that up with a medium Chocolate Xtreme Blizzard from DQ. It was a charity thing and had been ordered on Tuesday, but I still ate every last bit of it.
So, even though I'm going to CrossFit tomorrow, I headed out to the garage for a little penance tonight.
First, I thought I would go for max pull-ups. I got 20! That's only one less than my PR at CrossFit Regna, and three more than my previous "Harley" max.
Then I did tomorrow's walballs, 92.
Getting under 175 once seemed like a pipe dream, considering my weight was at one point north of 210.
Today wasn't the first time I've been that low. These days, I normally range from between 175 to 179. But every time I dip below 175, it's a reminder that a big goal of mine has been achieved.
And then I go and pig the fuck out.
It's not a conscious decision. It just seems to work out that way. Today, at a staff BBQ, I consumed three hot dogs (one bunless; the others were, uh, bunful), plenty of potato chips, a couple of two-bite brownies and a couple of generous chunks of rice krispie cake. And a Diet Pepsi.
To make matters worse, I followed that up with a medium Chocolate Xtreme Blizzard from DQ. It was a charity thing and had been ordered on Tuesday, but I still ate every last bit of it.
So, even though I'm going to CrossFit tomorrow, I headed out to the garage for a little penance tonight.
First, I thought I would go for max pull-ups. I got 20! That's only one less than my PR at CrossFit Regna, and three more than my previous "Harley" max.
Then I did tomorrow's walballs, 92.
Thursday, August 13, 2009
4 x 800m Sprints
I think defining this as a sprint, especially at the pace I use, stretches the definition of the word.
3:07
3:09
3:15
3:18
Plus 91 f**king wall balls.
3:07
3:09
3:15
3:18
Plus 91 f**king wall balls.
Wednesday, August 12, 2009
F**king Salt Bag Thrusters
It's Day 90 of the Wall Ball Challenge. Instead of actual wall balls, I did 90 salt bag thrusters (the official subtitute) for time.
4:54. It was sets of 30-13-17-15-15.
4:54. It was sets of 30-13-17-15-15.
Pictures of "Harley"
Two four-foot tall metal triangles are hung from my 12 foot ceilings, anchored into a pair of boards laid across four joists, allowing it to hold a lot of weight. 
A bar with a diametre of 1.5 inches is inserted through the loops at the bottom of the triangle, and secured into place via bolt.
Harlan secures the boards to the joists.
And the fun begins. Harlan and I both jumped on it, which is about 440lbs total, and the thing didn't even budge.
Have I mentioned yet how much I love my big German CrossFit life partner?
A bar with a diametre of 1.5 inches is inserted through the loops at the bottom of the triangle, and secured into place via bolt.
Harlan secures the boards to the joists.
And the fun begins. Harlan and I both jumped on it, which is about 440lbs total, and the thing didn't even budge.
Have I mentioned yet how much I love my big German CrossFit life partner?
Tuesday, August 11, 2009
Pull-ups
I got 16 in a row on my garage bar, "Harley" since I learned to adjust my grip on the fly.
I did 21 consecutive at CFR, so I finally got that monkey off my back.
I did 21 consecutive at CFR, so I finally got that monkey off my back.
Monday, August 10, 2009
F**king Wall Balls
I owed for Saturday, Sunday, and today. Hell, let's throw in tomorrow's, too. That's 345, so let's round up to 350.
F**k.
Harlan joins me. He hasn't done any for a week. He does 450 and is still behind.
Serves him right for making me tap out on my own trampoline on Saturday.
F**k.
Harlan joins me. He hasn't done any for a week. He does 450 and is still behind.
Serves him right for making me tap out on my own trampoline on Saturday.
Thursday, August 6, 2009
4055
According to the Wall Ball Template that TallTerry created, people up-to-date in the Wall Ball Challenge have done 3570 so far. I've done up until tomorrow's, which is 3655, plus the 400 in the Wall Ball Vacation Bank.
4055. By the end, we will have needed to do 5050, so I've got less than a thousand to go.
4055. By the end, we will have needed to do 5050, so I've got less than a thousand to go.
Pull-ups - Away and Home
After wondering if I was ever going to be able to keep my grip on "Harley" (my nickname for the pull-up bar in my garage) for more than six consecutive kipping pull-ups, I did 10 yesterday evening before mowing the lawn, and then another 11 after midnight when I went out to take some stuff out of the back of our minivan.
My personal record on the smaller bar at CrossFit Regina is 20, but I've only been able to do that once.
My personal record on the smaller bar at CrossFit Regina is 20, but I've only been able to do that once.
Wednesday, August 5, 2009
Clean & Jerk on the minute
I never did go out to the garage last night to atone for my nacho sins.
Men use 135lb / Women use 95lb
With a continuously running clock do one Clean & Jerk the first minute, two Clean & Jerks the second minute, three Clean & Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
On the minute workouts start off good, but they start to suck really fast as you have less time to rest and more work to do. 135lbs is still pretty heavy for me, and it probably always will be.
I did 5 rounds and did 5 of the 6 required in the 6th minute. My sissy hands were still a little sore from yesterday's Cindy pull-ups, so I wasn't sad to be done. Probably not the best attitude.
After that, it was back to wall balls. I was already paid up for today, but I can't come in on Thursday or Friday, so I did the wall balls for those days. 84 + 85 = 169. Started with a little race to 75 vs. TallTerry. We had a difference of opinion about whether his 6'7" height (I'm guessing) makes it easier or harder to do wall balls. He argues that he has to come down and up higher on the squat. I argue that he doesn't have to throw the ball nearly as far as I do at 5'9". It's probably a wash. Anyway, I edged him out on that, then did 9 more to finish Thursday's 84, and did lazy sets of 11 (meaning, they definitely were not on the minute) to get to Friday's 85. So I've got three WB done for Saturday. Whoooo!
Men use 135lb / Women use 95lb
With a continuously running clock do one Clean & Jerk the first minute, two Clean & Jerks the second minute, three Clean & Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
On the minute workouts start off good, but they start to suck really fast as you have less time to rest and more work to do. 135lbs is still pretty heavy for me, and it probably always will be.
I did 5 rounds and did 5 of the 6 required in the 6th minute. My sissy hands were still a little sore from yesterday's Cindy pull-ups, so I wasn't sad to be done. Probably not the best attitude.
After that, it was back to wall balls. I was already paid up for today, but I can't come in on Thursday or Friday, so I did the wall balls for those days. 84 + 85 = 169. Started with a little race to 75 vs. TallTerry. We had a difference of opinion about whether his 6'7" height (I'm guessing) makes it easier or harder to do wall balls. He argues that he has to come down and up higher on the squat. I argue that he doesn't have to throw the ball nearly as far as I do at 5'9". It's probably a wash. Anyway, I edged him out on that, then did 9 more to finish Thursday's 84, and did lazy sets of 11 (meaning, they definitely were not on the minute) to get to Friday's 85. So I've got three WB done for Saturday. Whoooo!
Tuesday, August 4, 2009
I Make Bad Decisions Sometimes
I just ate a huge order of 7-11 nachos. Not a good call. I will atone for it via salt bag thrusters tonight.
"Cindy"
Number of rounds in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
The push-ups are what get me on this one. I tried to partition them more, even before I had to.
My previous best on this one came back in March, when I got 15 rounds, plus 5 PLU, 10 PU and 6 squats.
Today, I believe I got 17 rounds, plus 5 PLU and 10 PU. I say "believe" because there was one point where I thought I forgot to mark a round, so I did it in the middle of the next round. It's possible that I had already marked it, so I may have unintentionally given myself an extra round. Oh well, that's just a slightly loftier mark to try to beat next time.
Here's a video of some CrossFit Regina Chicks doing this workout last November, before we moved into the newer, bigger gym.
Oh, and I did 115 f**king wall balls. Add that to the 50 salt bag thrusters from yesterday, and I'm paid up in the Wall Ball Challenge until Thursday.
5 Pull-ups
10 Push-ups
15 Squats
The push-ups are what get me on this one. I tried to partition them more, even before I had to.
My previous best on this one came back in March, when I got 15 rounds, plus 5 PLU, 10 PU and 6 squats.
Today, I believe I got 17 rounds, plus 5 PLU and 10 PU. I say "believe" because there was one point where I thought I forgot to mark a round, so I did it in the middle of the next round. It's possible that I had already marked it, so I may have unintentionally given myself an extra round. Oh well, that's just a slightly loftier mark to try to beat next time.
Here's a video of some CrossFit Regina Chicks doing this workout last November, before we moved into the newer, bigger gym.
Oh, and I did 115 f**king wall balls. Add that to the 50 salt bag thrusters from yesterday, and I'm paid up in the Wall Ball Challenge until Thursday.
Monday, August 3, 2009
Tyler gets a new toy
Thanks to my big German CrossFit life partner Harlan, I now have a shiny new pull-up bar in my garage.
That's right. Dude made me a pull-up bar, which was not an easy task, because I've got a 12-foot ceiling and I wanted this thing to be about eight feet off the ground.
Harlan, who works with metal as part of his job, made it happen and today was installation day.
The diameter of the bar is a bit more than the ones we use at CrossFit Regina. It will develop my grip strength more and hurt my sissy hands less. The trade-off is that I can't do as many pull-ups in a row on my bar, as after about five kips, I lose my grip. But after I get some chalk, that may improve somewhat.
You know I had to break in the new toy so I did a little workout this afternoon.
Five rounds of:
10 salt bag thrusters (yes, the Wall Ball Challenge is still going on).
10 pullups.
I was going to time it, but Tracey came out and wanted to talk about a bag of carrots that she needed. So I didn't time it, but I can assure you it took a damn long time and I was wiped out. God, I need to get my act together if I want to do Fran the next time that WOD comes up in the rotation.
That's right. Dude made me a pull-up bar, which was not an easy task, because I've got a 12-foot ceiling and I wanted this thing to be about eight feet off the ground.
Harlan, who works with metal as part of his job, made it happen and today was installation day.
The diameter of the bar is a bit more than the ones we use at CrossFit Regina. It will develop my grip strength more and hurt my sissy hands less. The trade-off is that I can't do as many pull-ups in a row on my bar, as after about five kips, I lose my grip. But after I get some chalk, that may improve somewhat.
You know I had to break in the new toy so I did a little workout this afternoon.
Five rounds of:
10 salt bag thrusters (yes, the Wall Ball Challenge is still going on).
10 pullups.
I was going to time it, but Tracey came out and wanted to talk about a bag of carrots that she needed. So I didn't time it, but I can assure you it took a damn long time and I was wiped out. God, I need to get my act together if I want to do Fran the next time that WOD comes up in the rotation.
Saturday, August 1, 2009
Weighted Deck of Cards
This is a group workout. No individual times. Robin pulls out a card, and whatever the number on that card is tells you the number of reps you do of the corresponding exercise, based on the suit.
Hearts = Goblet Squats
Diamonds = Bell Swings
Spades = Overhead Lunges
Clubs = Weighted Situps
Jokers = 15 Burpees.
I used a 35lb dumbbell. Did I mention that whatever card that came directly after the joker was double the reps? And I'm pretty sure that Robin arranged the deck so that the two cards after the Jokers were big ones (9 and 10, respectively).
My abs are still pretty useless from Thursday's little GHD shop of horrors, so I did wall balls instead of weighted situps.
I did 110 WB before the workout, a total of 115 during and another 15 after to get 240 for the day. That means I have fulfilled my f**king wall ball obligations for today, tomorrow and Monday.
If my math is wrong and I actually owe more, I hope no one tells me.
Hearts = Goblet Squats
Diamonds = Bell Swings
Spades = Overhead Lunges
Clubs = Weighted Situps
Jokers = 15 Burpees.
I used a 35lb dumbbell. Did I mention that whatever card that came directly after the joker was double the reps? And I'm pretty sure that Robin arranged the deck so that the two cards after the Jokers were big ones (9 and 10, respectively).
My abs are still pretty useless from Thursday's little GHD shop of horrors, so I did wall balls instead of weighted situps.
I did 110 WB before the workout, a total of 115 during and another 15 after to get 240 for the day. That means I have fulfilled my f**king wall ball obligations for today, tomorrow and Monday.
If my math is wrong and I actually owe more, I hope no one tells me.
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