"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.

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.

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.

"Build-a-Fran"

Swings, Squats and Strokes

A. 100 Kettlebell Swings 55lb/35lb (to shoulder height or Russian Hard-style) with
7 Goblet Squats at start of each minute.

Took me 3:52.



B. 50 Strokes on C2 Rower for distance and time. (Maximize each stroke, but do not let flywheel stop completely. Farthest distance in shortest time would be top score).

Went 611m in 2:13.


C. 4 minutes Hip Flexor Stretch

Yuck.

Death by Pull-ups

A. 1km row for time.

3:30.2.

My grip and forearms were killing me after this. Good thing I won't need them for the rest of the WOD... oh, wait. Shit.


B. Pull-ups on the minute (first minute, do one, second minute, do two, etc. until you can't complete the required number)

12 rounds, plus eight.


C. Three rounds of 15 unbroken burpees, resting 120 seconds between.

Done.


D. Accumulate four minutes in the bottom squat position.

I did sets of 1:20, 1:00, 1:00, and :40.

"Jack Hammer"

For time:

60 bell swings (55lb)
50 24" box jumps
40 wall ball
30 pull-ups
20 GHD sit-ups with 10lb plate behind head.
10 115lb) squat snatches (or, in my case, power snatch + OHS)
40 45lb walking lunges

Time was 20:56

During the home stretch, right after I cursed aloud about my own inadequacy Mandy says "I love watching you work out, Tyler.".

I briefly took this to mean because of my incredible sexiness and was flattered, but soon realized it was due to the entertainment value of my spazzy outbursts.

Besides, she's dating Nolan, which means she's into Vikings, not leprechauns.

Overhead squats then AMRAP

A. OHS 3-3-3-1-1-1

135-155-165-175(fail, hurt arm, DNF)


B. AMRAP in 10min

3 handstand pushups.
5 deadhang pull-ups
7 knees to elbows

6 rounds, plus 3 HSPU

Power snatch, then AMRAP DB thrusters and fucking rope climbs

Power snatch
3-3-3-1-1-1

115-135-145-155(f)-145-150(fail-FUCK; aw,come ON!!)

I need to get my head on straight when it comes to doing lifts.



AMRAP in 12 minutes

9 DB thrusters with two 35lb dumbells
1 rope climb

5 rounds, plus 9 thrusters. I had lots of time left after the last round of thrusters, but couldn't haul my ass up the rope anymore. FMSH.

Shoulder press / Row/Wall ball

Shoulder press 3-3-3-1-1-1
105-115-135(2)-135-140(f)-140(f)


Metcon:

Three rounds of 200m row and 20 wall balls. Rest three minuts between and record your time for each.

1:26, 1:22, 1:27

Overhead squats and metcon

OHS 5-5-5-3-3-3

135-155-160(4)

I wussed out on the 3's.

Metcon:

Three rounds, for time, of

5 deadhang pull-ups
10 burpees
20 bell swings (55lbs)
40 double unders

10:25.

Hang Power Snatch and Javorek Complex 2

A. :00 STRENGTH = Hang Power Snatch
3-3-3-1-1-1

HPC
3′s: 95-115-135
1′s: 140-145(f)-145(Got it overhead by sort of walking it out, but that’s not good enough)





B. :30 METCON = Javorek Complex 2
As many rounds as possible in 10 minutes:
5 Pendlay Row
5 Clean Grip Snatch
5 Back Squats
5 Shoulder Press (THE WORST PART)
5 Deadlift
*Rounds are unbroken, just like in The Bear; Rx = 95/65lb; Int = 75/55lb


6 rounds plus 20 I used 75lbs. Next time, I will try doing the rx'd weight, even if I only get two rounds.