For time:
A 1km run followed by 6 rounds of 20 box jumps and 10 wall ball.
Took me 12:56. I wish I could have been more Brad Flood-like on the box jumps but that's still a time I'm happy with.
Tuesday, September 28, 2010
Monday, September 27, 2010
"Helen"
Three rounds, for time, of:
400m run
21 55lb bell swings
12 pull-ups
Took me 9:24 (PR)
I wanted to beat my year-old PR of 9:42 SO bad. I figured the key would be to attack each run with a sense of urgency and not waste time with unnecessary breaks on the swings and pull-ups.
That strategizing was all well and good, but what really got me through this in a hurry was having Leya right on my ass the whole time. There aren't many WODs I can match her on these days, as she has taken her dedication to fitness and nutrition to a whole other level (23 rounds on Cindy; I mean, that's just insane). However, Helen is short and stocked with runs and pull-ups, so it's as well suited to my strengths as any of the benchmark girls.
Tonight, every time I thought I'd opened up a bit of a lead on the runs, she'd come in and close the gap right up on the bell swings. I got so pre-occupied with wondering how she was able to do them so fucking fast, I lost count during the second round, so I may have done an extra one (I try to err on the side of caution).
Afterward, my forearms and grip were totally shot for close to 20 minutes. Thank God the feeling came back because I was starting to worry about how I'd drive home.
400m run
21 55lb bell swings
12 pull-ups
Took me 9:24 (PR)
I wanted to beat my year-old PR of 9:42 SO bad. I figured the key would be to attack each run with a sense of urgency and not waste time with unnecessary breaks on the swings and pull-ups.
That strategizing was all well and good, but what really got me through this in a hurry was having Leya right on my ass the whole time. There aren't many WODs I can match her on these days, as she has taken her dedication to fitness and nutrition to a whole other level (23 rounds on Cindy; I mean, that's just insane). However, Helen is short and stocked with runs and pull-ups, so it's as well suited to my strengths as any of the benchmark girls.
Tonight, every time I thought I'd opened up a bit of a lead on the runs, she'd come in and close the gap right up on the bell swings. I got so pre-occupied with wondering how she was able to do them so fucking fast, I lost count during the second round, so I may have done an extra one (I try to err on the side of caution).
Afterward, my forearms and grip were totally shot for close to 20 minutes. Thank God the feeling came back because I was starting to worry about how I'd drive home.
Saturday, September 25, 2010
“Team Murphie”
In teams of 4:
1 mile run w/ball
200 Pull-ups (50 each)
300 Push-ups (75 each)
400 Squats (100 each)
Repeat 1 mile run w/ball
Coaches notes: For each 1 mile run, your team has to carry two medicine balls, alternating as you all run together; for the calisthenic work, accumulate the numbers with 2 working at a time; Finish all 200 pull-ups before moving on to push-ups, etc.
I teamed with Gerald, Giles and Nolan. We finished in 37:51. The runs sucked.
1 mile run w/ball
200 Pull-ups (50 each)
300 Push-ups (75 each)
400 Squats (100 each)
Repeat 1 mile run w/ball
Coaches notes: For each 1 mile run, your team has to carry two medicine balls, alternating as you all run together; for the calisthenic work, accumulate the numbers with 2 working at a time; Finish all 200 pull-ups before moving on to push-ups, etc.
I teamed with Gerald, Giles and Nolan. We finished in 37:51. The runs sucked.
Friday, September 24, 2010
“Friday Detention”
4 rounds for time:
500m Row
400m Run
I made it to CrossFit at 6am, along with Shawn and Harlan, for this little bit of cardio hell.
Since it took me 16:54, I must have been damn slow on my runs. The reason for that, is that when you're on a rower, you're constantly seeing your pace and time, so you're not going to let yourself go too slow. When you're slogging along by yourself in our back alley 400m course, we have nothing keeping us accountable.
500m Row
400m Run
I made it to CrossFit at 6am, along with Shawn and Harlan, for this little bit of cardio hell.
Since it took me 16:54, I must have been damn slow on my runs. The reason for that, is that when you're on a rower, you're constantly seeing your pace and time, so you're not going to let yourself go too slow. When you're slogging along by yourself in our back alley 400m course, we have nothing keeping us accountable.
Wednesday, September 22, 2010
“Bye Bye Post-Competition Cheat Food!”
500m Row (included in overall time)
Then 3 rounds of:
11 Pull-ups
11 Overhead Squats – 65lb
11 Push-up Burpees
11 GHD situps
The WOD at CrossFit Regina was the final one from the Saskatoon competition, so I decided to do this workout (dreamed up by Robin and Kim Fly) instead.
Except I somehow missed the "500m run" part, so I did the three rounds of four exercises in about 8:31. I rested for a moment, then headed over to write my results on the whiteboard. That's when I saw that I had missed the row.
It took me a few seconds to find out if I had to do just one row, or one row at the start of each round. Once I figured it out, I did it and finished up at 11:35(ish)
Then 3 rounds of:
11 Pull-ups
11 Overhead Squats – 65lb
11 Push-up Burpees
11 GHD situps
The WOD at CrossFit Regina was the final one from the Saskatoon competition, so I decided to do this workout (dreamed up by Robin and Kim Fly) instead.
Except I somehow missed the "500m run" part, so I did the three rounds of four exercises in about 8:31. I rested for a moment, then headed over to write my results on the whiteboard. That's when I saw that I had missed the row.
It took me a few seconds to find out if I had to do just one row, or one row at the start of each round. Once I figured it out, I did it and finished up at 11:35(ish)
Monday, September 20, 2010
The Prairie CrossFit Challenge
The short version:
Division 1 was a bunch of animals. I finished 14th out of 21 dudes (that includes one guy who got his leg broke) which is lower than I wanted but as high as could be reasonably expected.
I met a UFC fighter (and finished ahead of him in one WOD!!), flipped a tire that weighs more than three Oprahs, grazed my nuts on a kettlebell clean, learned what an angry spider is, was witness to Robin’s first time in a nightclub in more than a decade, and almost saw Angdesj get into a fight.
Great time.
The holy-cow-is-this-guy-ever-a-long-winded-self-obsessed-douchebag extended version:
I got there about 7:20am, which felt ridiculously early. I figured I’d register, and, like last year, have a couple of hours before I actually had to compete. Nope. This year, Division 1 men were going on FIRST, instead of last. My heat was scheduled to start at 8:08am, but fortunately, things were running about 30 minutes late all day, so it gave me some time to get my head in the game.
WOD #1 -The crazy obstacle course
The run was fine, though I may have started out a little fast. Thanks to some ill-timed advice from a volunteer, I ended up causing a bit of a traffic jam near a fence. I was ducking under it right as she yelled “Jump over the fence!” so I stopped, and went to go over it, then she added meekly “… Or go under it.” Meanwhile, I just caused the six dudes behind me to have to slam on the brakes.
The run to the park included a couple of trips up and down a bridge staircase. Shae says he doesn’t know how I got ahead of him on this, and I only remember passing one dude (not Shae) on my second trip up, so I don’t know either. I’m wondering if he went up the stairs three times? Two times was plenty for me, I’ll tell you that much.
Upon getting to the park, we had to do a lap around it before starting. While doing so, I did a Hulk Hogan-esque ear cup to encourage the handful of CFR supporters cheering for me.
I am such a fucking dork.
After getting some horrible pre-race advice from Paul, I was going to try logrolling under the military camo netting, but ended up getting tangled, and taking it down. I then decided to crawl, which was easy on the wet grass. I just used my legs and slid along braced on my forearms. Still, I felt pretty good by the time I had to pick up a 70lb sandbag, but nearly missed a pylon (thanks for yelling at me, Shae!).
As we were throwing the sandbags over the traffic obstacles, then crawling under them, I got passed by a huge, cyborg-looking man named John (I think) from Red Deer. He was being coached on how to pass me by none other than UFC fighter Jason “The Athlete” MacDonald. MacDonald owns a CrossFit in Red Deer and was competing in Division 1. He had gone in the first heat.
Jason: “John, you’re doing great. You’re gonna pass him. Go ahead and pass him.”
Tyler, to Jason, (offended): “Dude, I’m your biggest fan.”
Jason: “I have to ride back with him.”
At least he didn’t throw the sandbag on the back of my leg and give me a severe break, which is what happened to one of the other competitors.
Running through the tires isn’t easy as the football players make it look on TV. I have short legs.
As I was doing the farmer’s walk carrying two buckets full of heavy, wet dirt, I couldn’t go that fast, so I commented to the crowd “There is no part of this that does not suck.”
I got to the burpees and was seven in when a dude from Winnipeg named Harvey Woo (WHOOO!) arrived after me. Homeboy starts doing burpees like he’s getting paid $100 each, and almost catches up to me. He ends up finishing something like one second behind me.
I came in 13th with a time of 17:10 (I think)
WOD #2 - 3x3
Three minutes each of rowing, KB clean and jerks, and wallball.
This was scored by taking the distance rowed, divided by ten, and added to the number of KB C&Js and wallballs.
I hate rowing like Jen hates Angelina, but I was determined to do well on the rowing portion. I concentrated on technique and breathing, and not blowing myself up three minutes into a nine-minute WOD. I ended up with just over 850m, so a score of 85-point-something.
I hate kettlebell clean and jerks. I hated them before I started this workout and I hated them even more after I grazed myself in the nuts on my second attempt. It wasn’t enough to drop me, but it did make me step back from the KB. At one point, I yelled “I hate you!” at my kettlebell.
I am such a fucking dork.
Anyway, my judge was really sticky with the locked out arms on the jerk, constantly warning me. I don’t think I got called for a bunch of no-reps, though. In three minutes, I only managed 23 or something like that.
That wasn’t the case on the wall balls. The judge said I didn’t get low enough on my squats, which I’m pretty sure was BS, but I was too exhausted to fight it. At one point, things were not going well for me and I had kind of resigned myself to only getting over 30 WB. However, Harlan kept yelling at me (along with a bunch of others) so I managed to get 43 (I believe). I was satisfied with that.
That WOD destroyed me. I got 12th place.
WODs 3, 4 and 5
This was one, long 15-minute segment, but they were scored separately, so it was a twisted mindfuck along with a punishing body breakdown.
WOD #3 – Sled drag and tire flip
was a five-minute segment that started with a 135lb sled drag loaded with a. How fast you went in the sled drag didn’t really matter, but it determined how much time you had to do the tire flips. The number of tire flips you got determined your score.
Did I mention the tire in question weighed 675 fucking pounds?
I was shitting my pants (not literally… but only barely) about this one since it was announced. Seeing the massive tires in the alley pre-competition did nothing to make me feel better.
During the extended break we had after WOD 2, I went out to give it a shot. The first two times I tried to lift it, it wouldn’t budge. “Well, that’s that,” I thought.
Then, with some coaching from Harlan and especially Gerald, I gave it another shot.
Lo and behold, I flipped the fucking thing.
So I knew I could do it. Once.
The way I figured, doing it even once in the actual competition would put me ahead of at least SOMEONE in Div-1. I figured there’d be three or four guys who couldn’t do it.
When it was time to do the actual WOD, I got it up once. And then a second time. I was feeling good, so I went for a third time.
Nothing.
I re-set myself, and went for it again.
Nothing.
Okay, well, two ain’t bad, I thought. It’s twice as many as I was shooting for. I figured the time was about to run out and I wanted to be fresh for the next WOD (we didn’t get any break in between).
But there was more time than I thought, so I figured I’d give it another go. The alley we were doing this in had a slight incline to the one side, so I went on the high side of the tire, and figured it would be easier to do it this way.
I was right. The motherfucker went over! That felt awesome.
Now, the massive cyborg I mentioned earlier managed to throw that thing over something like 22 times. Shae, working with one leg he can’t squat on, did it 12 times. But I don’t care, those guys are on a different level from me. What’s important I set a goal for myself and I smashed it.
It was only good for 15th place, but whatever. I ‘ll take it.
WOD #4 – Maximum triple squat clean
We had four minutes to determine our max triple squat clean. We’d have 30 seconds to get all three lifts in. I’m more comfortable with power cleans than squat cleans,
I went with 157 for my first one, to get some numbers on the board. Then I added 20lbs and did 177, though they were basically power cleans followed by a front squat. I had hoped to get more, but the third front squat was fucking tough, and I was pretty tired. And I needed to have something left for WOD #5.
WOD #5 – AMRAP in 5 minutes: Pull-ups, jumping squats, prowlers
We had a minute between #4 and #5 for this one. I chose a judge who I thought looked lenient. Nope. She had an Australian accent, and she was tough.
The standard on the pull-ups was that you had to get your chin over the bar so that it was visible on the other side. That’s hard. I had a LOT of “no reps.” At one point, I thought to myself, “I thought all the Nazis fled to South America after the war. At least one went to Australia, had a daughter, and sent her to Canada to kill my chances of doing well on this WOD.”
Jumping squats were fine. I just made sure not to jump more than an inch off the ground. Why waste the effort or the time?
I’d never pushed a prowler in a WOD before. It is not easy.
I’m not even sure how many rounds I got on this one. At least 2+ and maybe (but I don’t think so) 3+. I do know that I managed to finish just ahead of Jason “The Athlete” MacDonald, because I came in 10th and he got 11th. Sure, he’s coming off a horrific ankle injury from his last fight, and entered this for fun, and he finished way higher in the total standings than I did. But I’m still going to bring it up to my UFC-watching Neanderthal buddies every time we see him on pay-per-view. I may even make a drinking game out of it. Of course, he’s not paying to watch me on PPV or making a Tyler drinking game, so there’s only one conclusion we can draw from this:
I am such a fucking dork.
Other notes:
Blair was the highest finisher in Div 1 for CFR males with fourth. The guy is an uber-athlete, tall, handsome, nice, modest, a snappy dresser, and he has a very pretty wife. Would it kill him to display one fucking flaw?
Angdesj finished in first place in Div 1 women, and Leya nabbed third. Another awesome showing from an awesome pair of chicks. Even more awesome was the display of handstands interacting with mural art displayed by our fearless champion at the sports bar later that night. Leya went to Fuddruckers and ate something with a spoon. That’s weird because they have forks there.
I had a great time with my CFR peeps and seeing some folks I’ve gotten to know from other gyms, and I’m looking forward to what kind of insane torture that Aaron is going to dream up for the competion in the spring.
Division 1 was a bunch of animals. I finished 14th out of 21 dudes (that includes one guy who got his leg broke) which is lower than I wanted but as high as could be reasonably expected.
I met a UFC fighter (and finished ahead of him in one WOD!!), flipped a tire that weighs more than three Oprahs, grazed my nuts on a kettlebell clean, learned what an angry spider is, was witness to Robin’s first time in a nightclub in more than a decade, and almost saw Angdesj get into a fight.
Great time.
The holy-cow-is-this-guy-ever-a-long-winded-self-obsessed-douchebag extended version:
I got there about 7:20am, which felt ridiculously early. I figured I’d register, and, like last year, have a couple of hours before I actually had to compete. Nope. This year, Division 1 men were going on FIRST, instead of last. My heat was scheduled to start at 8:08am, but fortunately, things were running about 30 minutes late all day, so it gave me some time to get my head in the game.
WOD #1 -The crazy obstacle course
The run was fine, though I may have started out a little fast. Thanks to some ill-timed advice from a volunteer, I ended up causing a bit of a traffic jam near a fence. I was ducking under it right as she yelled “Jump over the fence!” so I stopped, and went to go over it, then she added meekly “… Or go under it.” Meanwhile, I just caused the six dudes behind me to have to slam on the brakes.
The run to the park included a couple of trips up and down a bridge staircase. Shae says he doesn’t know how I got ahead of him on this, and I only remember passing one dude (not Shae) on my second trip up, so I don’t know either. I’m wondering if he went up the stairs three times? Two times was plenty for me, I’ll tell you that much.
Upon getting to the park, we had to do a lap around it before starting. While doing so, I did a Hulk Hogan-esque ear cup to encourage the handful of CFR supporters cheering for me.
I am such a fucking dork.
After getting some horrible pre-race advice from Paul, I was going to try logrolling under the military camo netting, but ended up getting tangled, and taking it down. I then decided to crawl, which was easy on the wet grass. I just used my legs and slid along braced on my forearms. Still, I felt pretty good by the time I had to pick up a 70lb sandbag, but nearly missed a pylon (thanks for yelling at me, Shae!).
As we were throwing the sandbags over the traffic obstacles, then crawling under them, I got passed by a huge, cyborg-looking man named John (I think) from Red Deer. He was being coached on how to pass me by none other than UFC fighter Jason “The Athlete” MacDonald. MacDonald owns a CrossFit in Red Deer and was competing in Division 1. He had gone in the first heat.
Jason: “John, you’re doing great. You’re gonna pass him. Go ahead and pass him.”
Tyler, to Jason, (offended): “Dude, I’m your biggest fan.”
Jason: “I have to ride back with him.”
At least he didn’t throw the sandbag on the back of my leg and give me a severe break, which is what happened to one of the other competitors.
Running through the tires isn’t easy as the football players make it look on TV. I have short legs.
As I was doing the farmer’s walk carrying two buckets full of heavy, wet dirt, I couldn’t go that fast, so I commented to the crowd “There is no part of this that does not suck.”
I got to the burpees and was seven in when a dude from Winnipeg named Harvey Woo (WHOOO!) arrived after me. Homeboy starts doing burpees like he’s getting paid $100 each, and almost catches up to me. He ends up finishing something like one second behind me.
I came in 13th with a time of 17:10 (I think)
WOD #2 - 3x3
Three minutes each of rowing, KB clean and jerks, and wallball.
This was scored by taking the distance rowed, divided by ten, and added to the number of KB C&Js and wallballs.
I hate rowing like Jen hates Angelina, but I was determined to do well on the rowing portion. I concentrated on technique and breathing, and not blowing myself up three minutes into a nine-minute WOD. I ended up with just over 850m, so a score of 85-point-something.
I hate kettlebell clean and jerks. I hated them before I started this workout and I hated them even more after I grazed myself in the nuts on my second attempt. It wasn’t enough to drop me, but it did make me step back from the KB. At one point, I yelled “I hate you!” at my kettlebell.
I am such a fucking dork.
Anyway, my judge was really sticky with the locked out arms on the jerk, constantly warning me. I don’t think I got called for a bunch of no-reps, though. In three minutes, I only managed 23 or something like that.
That wasn’t the case on the wall balls. The judge said I didn’t get low enough on my squats, which I’m pretty sure was BS, but I was too exhausted to fight it. At one point, things were not going well for me and I had kind of resigned myself to only getting over 30 WB. However, Harlan kept yelling at me (along with a bunch of others) so I managed to get 43 (I believe). I was satisfied with that.
That WOD destroyed me. I got 12th place.
WODs 3, 4 and 5
This was one, long 15-minute segment, but they were scored separately, so it was a twisted mindfuck along with a punishing body breakdown.
WOD #3 – Sled drag and tire flip
was a five-minute segment that started with a 135lb sled drag loaded with a. How fast you went in the sled drag didn’t really matter, but it determined how much time you had to do the tire flips. The number of tire flips you got determined your score.
Did I mention the tire in question weighed 675 fucking pounds?
I was shitting my pants (not literally… but only barely) about this one since it was announced. Seeing the massive tires in the alley pre-competition did nothing to make me feel better.
During the extended break we had after WOD 2, I went out to give it a shot. The first two times I tried to lift it, it wouldn’t budge. “Well, that’s that,” I thought.
Then, with some coaching from Harlan and especially Gerald, I gave it another shot.
Lo and behold, I flipped the fucking thing.
So I knew I could do it. Once.
The way I figured, doing it even once in the actual competition would put me ahead of at least SOMEONE in Div-1. I figured there’d be three or four guys who couldn’t do it.
When it was time to do the actual WOD, I got it up once. And then a second time. I was feeling good, so I went for a third time.
Nothing.
I re-set myself, and went for it again.
Nothing.
Okay, well, two ain’t bad, I thought. It’s twice as many as I was shooting for. I figured the time was about to run out and I wanted to be fresh for the next WOD (we didn’t get any break in between).
But there was more time than I thought, so I figured I’d give it another go. The alley we were doing this in had a slight incline to the one side, so I went on the high side of the tire, and figured it would be easier to do it this way.
I was right. The motherfucker went over! That felt awesome.
Now, the massive cyborg I mentioned earlier managed to throw that thing over something like 22 times. Shae, working with one leg he can’t squat on, did it 12 times. But I don’t care, those guys are on a different level from me. What’s important I set a goal for myself and I smashed it.
It was only good for 15th place, but whatever. I ‘ll take it.
WOD #4 – Maximum triple squat clean
We had four minutes to determine our max triple squat clean. We’d have 30 seconds to get all three lifts in. I’m more comfortable with power cleans than squat cleans,
I went with 157 for my first one, to get some numbers on the board. Then I added 20lbs and did 177, though they were basically power cleans followed by a front squat. I had hoped to get more, but the third front squat was fucking tough, and I was pretty tired. And I needed to have something left for WOD #5.
WOD #5 – AMRAP in 5 minutes: Pull-ups, jumping squats, prowlers
We had a minute between #4 and #5 for this one. I chose a judge who I thought looked lenient. Nope. She had an Australian accent, and she was tough.
The standard on the pull-ups was that you had to get your chin over the bar so that it was visible on the other side. That’s hard. I had a LOT of “no reps.” At one point, I thought to myself, “I thought all the Nazis fled to South America after the war. At least one went to Australia, had a daughter, and sent her to Canada to kill my chances of doing well on this WOD.”
Jumping squats were fine. I just made sure not to jump more than an inch off the ground. Why waste the effort or the time?
I’d never pushed a prowler in a WOD before. It is not easy.
I’m not even sure how many rounds I got on this one. At least 2+ and maybe (but I don’t think so) 3+. I do know that I managed to finish just ahead of Jason “The Athlete” MacDonald, because I came in 10th and he got 11th. Sure, he’s coming off a horrific ankle injury from his last fight, and entered this for fun, and he finished way higher in the total standings than I did. But I’m still going to bring it up to my UFC-watching Neanderthal buddies every time we see him on pay-per-view. I may even make a drinking game out of it. Of course, he’s not paying to watch me on PPV or making a Tyler drinking game, so there’s only one conclusion we can draw from this:
I am such a fucking dork.
Other notes:
Blair was the highest finisher in Div 1 for CFR males with fourth. The guy is an uber-athlete, tall, handsome, nice, modest, a snappy dresser, and he has a very pretty wife. Would it kill him to display one fucking flaw?
Angdesj finished in first place in Div 1 women, and Leya nabbed third. Another awesome showing from an awesome pair of chicks. Even more awesome was the display of handstands interacting with mural art displayed by our fearless champion at the sports bar later that night. Leya went to Fuddruckers and ate something with a spoon. That’s weird because they have forks there.
I had a great time with my CFR peeps and seeing some folks I’ve gotten to know from other gyms, and I’m looking forward to what kind of insane torture that Aaron is going to dream up for the competion in the spring.
Thursday, September 16, 2010
Pre-Gaming
I went to CFR yesterday to practice some Kettlebelle clean and jerks (I suck at them still). I threw in some double-unders for fun, but mostly took it easy.
The first event for the Prairie CrossFit Challenge this weekend has been unveiled:
We'll start with a 1.3km run, including through a culvert, up and down some stairs, to a park where we'll crawl or log-roll (probably crawl) under 115 feet of military grade camo-netting. Then we'll grab a 70lb sandbag, take it around some pylons, and heft it over a series of hurdles, which we have to crawl under. Then loading a pair of 60lb buckets with dirt for some farmer-walking action, finished off with some burpees. YAY FUCKING BURPEES.
UPDATE: Here are video descriptions of the other events.
So... what are YOU doing this weekend?
The first event for the Prairie CrossFit Challenge this weekend has been unveiled:
We'll start with a 1.3km run, including through a culvert, up and down some stairs, to a park where we'll crawl or log-roll (probably crawl) under 115 feet of military grade camo-netting. Then we'll grab a 70lb sandbag, take it around some pylons, and heft it over a series of hurdles, which we have to crawl under. Then loading a pair of 60lb buckets with dirt for some farmer-walking action, finished off with some burpees. YAY FUCKING BURPEES.
UPDATE: Here are video descriptions of the other events.
So... what are YOU doing this weekend?
Monday, September 13, 2010
100 burpees/Javorek complex/dips and jumps
Before I did today's WODs, I wanted to finally do my 100 burpees for time. I even convinced Simon to join the fun. Took me 8:58.
Javorek complex
Five rounds, using 95lbs, for time of
5 Pendalay rows
5 Snatches
5 Back squats
5 Shoulder press
5 Deadlifts
There was a time limit of ten minutes and you weren't allowed to set the bar down during a round. This was awful. After round 1 I switched from shoulder presses to push presses, which cost me an Rx'd star, and this shit still took me 9:20. The whiteboard says 9:21, but I know the truth.
Then
9-12-15 ring dips
15-12-9 box jumps.
My ring dips have fallen off, plus my arms were toast from the burpees and Javorek so this was brutal and frustrating. 5:29.
Javorek complex
Five rounds, using 95lbs, for time of
5 Pendalay rows
5 Snatches
5 Back squats
5 Shoulder press
5 Deadlifts
There was a time limit of ten minutes and you weren't allowed to set the bar down during a round. This was awful. After round 1 I switched from shoulder presses to push presses, which cost me an Rx'd star, and this shit still took me 9:20. The whiteboard says 9:21, but I know the truth.
Then
9-12-15 ring dips
15-12-9 box jumps.
My ring dips have fallen off, plus my arms were toast from the burpees and Javorek so this was brutal and frustrating. 5:29.
Friday, September 10, 2010
"Fran": The clock doesn't lie
5:03 (PR)
Beat my previous time (when I fell off the bar) by three seconds.
I'm not depressed about this or anything. It's a pretty good time. Normally, I'm happy with any kind of personal record, and once you've been doing CrossFit for a while, the margins of improvement inevitably decrease, especially with a quick WOD like Fran.
Having said that, I would have liked to get sub-5. I believe I am capable of doing better than I did this morning. But I'm not going to start listing reasons why I didn't live up to my own expectations because they would be nothing more than excuses.
Bottom line: the clock doesn't lie. My Fran time is 5:03.
Beat my previous time (when I fell off the bar) by three seconds.
I'm not depressed about this or anything. It's a pretty good time. Normally, I'm happy with any kind of personal record, and once you've been doing CrossFit for a while, the margins of improvement inevitably decrease, especially with a quick WOD like Fran.
Having said that, I would have liked to get sub-5. I believe I am capable of doing better than I did this morning. But I'm not going to start listing reasons why I didn't live up to my own expectations because they would be nothing more than excuses.
Bottom line: the clock doesn't lie. My Fran time is 5:03.
Tuesday, September 7, 2010
"Kelly"
I believe this was my first time doing the regular, non-rowing version of this benchmark girl, which consists of five futhermuckin' rounds of:
400m run
30 24" box jumps
30 wall balls.
That's a lot of stuff. My legs still hurt from yesterday's disasterpiece of a WOD, but I can't say it really affected my performance. I finished this one in 30:28, which was a bit faster than I expected for myself, but not an amazing athletic performance or anything.
400m run
30 24" box jumps
30 wall balls.
That's a lot of stuff. My legs still hurt from yesterday's disasterpiece of a WOD, but I can't say it really affected my performance. I finished this one in 30:28, which was a bit faster than I expected for myself, but not an amazing athletic performance or anything.
Monday, September 6, 2010
"Team Trevor"
In teams of 4, perform the following:
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats
*Only 2 can be working at a time.
With BrianB, Robin and Kim Fly, this took us 30:05 or something. Damn, this sucked HARD.
My push-ups need a lot of work. Why am I not working on my push-ups more? It's something I can do while I watch TV. I should be doing 100 a day when I'm not at CrossFit.
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats
*Only 2 can be working at a time.
With BrianB, Robin and Kim Fly, this took us 30:05 or something. Damn, this sucked HARD.
My push-ups need a lot of work. Why am I not working on my push-ups more? It's something I can do while I watch TV. I should be doing 100 a day when I'm not at CrossFit.
Friday, September 3, 2010
"Little Diane / 1km run
"Little Diane"
15-12-9 of:
225 DL (rx'd was 275, I had to scale)
Handstand pushups
200m run after each round.
Took me 10:23
Next up was a 1km run. I ran right behind the fastest girl for three-quarters of the way, and I passed her on the home stretch to finish in 4:01, which is a new PR. Without her setting the pace, I would have been way slower.
15-12-9 of:
225 DL (rx'd was 275, I had to scale)
Handstand pushups
200m run after each round.
Took me 10:23
Next up was a 1km run. I ran right behind the fastest girl for three-quarters of the way, and I passed her on the home stretch to finish in 4:01, which is a new PR. Without her setting the pace, I would have been way slower.
Wednesday, September 1, 2010
Overhead Squats and 10 Minute Cindy
A. Overhead Squats 5-5-5-3-3-3
135-145-155(PR)-160-165(FAIL)-165(PR)
B. 10 Minute Cindy
As many rounds as you can in 10 minutes of:
5 Pull-ups, 10 Push-ups, 15 Squats
I got 10 rounds, plus five pull-ups and three push-ups.
Push-ups continue to slow me down.
135-145-155(PR)-160-165(FAIL)-165(PR)
B. 10 Minute Cindy
As many rounds as you can in 10 minutes of:
5 Pull-ups, 10 Push-ups, 15 Squats
I got 10 rounds, plus five pull-ups and three push-ups.
Push-ups continue to slow me down.
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