Sandbag Deck of Cards

Hearts: sandbag sit-ups
Clubs: push-ups, one hand on a sandbag, alternating with each rep
Spades: overhead lunges
Diamonds: thrusters

Our group finished in 32:something. This was hard.

2010 Sectional #1 and Row Sprints

A.  2010 Open Sectional #1:
10 minute AMRAP of
30 Double-Unders
15 power snatches – 75/55lb

I did four rounds plus 23 DUs. My double unders were on today. First three rounds I did them unbroken and did 29 in the fourth. That sucked. The snatches kicked the crap out of me.

Rest 10 minutes

B. 3x500m Rowing Sprints, resting 2-5 minutes between each.

This was brutal. 1:43, 1:46 and 1:51.

Dot Com Chipper

For time:
70 (Speed) Burpees
60 Abmat Situps
50 Kettlebell Swings – 55/35lb, Int 35/25lb
40 Pull-ups
30 Handstand Push-ups

The speed burpees started out quick, but slowed after 30 or so.

The pull-ups were done in bursts of five or so after the inital set of 12.

HSPU were tough. Thirty is a lot.

24:29 rx'd.

"Sasquatch" and "Rhiannon"

A. "Sasquatch":
21-18-15-12-9-6-3 of 75lb sumo deadlift high pulls and push press.
Took me 8:34 or something, more than 30 seconds slower than my only other recorded time.

B. "Rhiannon"
10 minutes of double unders.

I did 340, which is a PR.

"Boxing Day Sale"

20 clean and jerks with 155lb
40 wall balls
60 speed burpees
80 walking lunges
100 double unders.

19:29.

“12 Days of Christmas”

This was the CFR workout for the 10am class on Saturday. I did it solo on Sunday. Apparently they had 20 people doing it at the same time on Saturday, which would have been a total nightmare, space- and equipment-wise.

1 Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KB Swing (55# / 35#)
12 Thrusters (95# / 65#)

This workout is done just like the song….Round 1 = 1 Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.

Finished in 23:23.

Back Squats, Deadlifts, L-sits, Row Strokes

A. Strength = Back Squats 80%x4x5 (4 reps, 5 sets)
Deadlift 1 set of 5 (+5-10lb from last time 111027)


Used 225 on the squats and 275 on the DL.

B. Skill = Accumulate 30 seconds of L-sit hanging from Pull-up bar

Sets of 15, 10 and 5 seconds, with Christian threatening to tickle me on the first and Nolan trying to make me laugh on the second. Dicks.

C. Metcon = 50 strokes on C2 Rower for distance, damper set at 7
*No more than 5 seconds between strokes

736, which is not that great. I was rushing my strokes too much at the start.

"Jackie"

1000m row
50 45lb thrusters
30 pull-ups

I didn't do the first part of the day's WOD, a clean and jerk "wave," because my wrist is still bothering me when catching a clean.


8:16. That's 19 seconds faster than my only other recorded time of doing Jackie, one year ago almost to the day. That's a fairly good time. I was trying to stay ahead of D3, but it's not like it was a fair race because he HAD done the clean and jerks before doing this, whereas I was fresh.

For the row, I turned the rower up to 8 and a half, compared to my usual 7ish. I think that helped. I took a couple of quick breaks, but managed to complete the row in around 3:35.

Thrusters - I did the first 15 unbroken, then it was a bunch of smaller sets. Sixes, fours.

Pull-ups - 10 unbroken from the start, then smaller sets. My final set was two.

I felt a bit nauseous afterward. My forearms were tingling. I was unsure how I would be able to drive home.

I guess that means it was a good workout.

Front Squats and "Tabata This"

A. Strength = Front Squat 80%x3x5 (3 reps, 5 sets)

I used 195. This was surprisingly not fun.

B. Metcon = “Tabata This” (Tabata = 20 seconds on, 10 seconds off)
4 minutes each of Pull-ups, Push-ups, Situps, Squats
4 minutes of Pull-ups before moving on to Push-ups, etc.
Every rep is a point. Add up all your reps for a total score.

My score was 333.

Hangover WOD

Hangover WOD – share the work equally with a partner:
5 rounds for time of:
20 Deadlifts – 135/95lb (sub for Tire Flips)
2o Kettlebell Swings – 55/35lb, Int 35/25lb
30 Russian Twists – 35/25lb dumbbell
150m Row each

I partnered with Darren. We did this in 18:53.

Team WOD

111203 – TEAM WOD AND FULL MISSION PROFILE
December 3rd, 2011


Braxton C&J 110 lb @ BW 100 lb
10am Team WOD, a version of a team workout from the 2009 games:

In teams of four, the team completes 100 Wallballs (20lbs/14lbs).  Only one athlete can work at a time.

Then, each team member starts at a station and all switch when each has completed the prescribed work:
1st round = Row 300m
30 Box jumps (20/24″)
30 KB swings (35/55)
30 KB Goblet Squats (35/55)
2nd round = Row 150m
15 Box jumps (20/24″)
15 KB swings (35/55)
15 KB Goblet Squats (35/55)

To finish, the team completes 100 pull ups.  Again, only one athlete can work at a time.
Teams of five did 125 wall ball and pull ups and added an extra 45/25lb “pet rock” station.

Team “The Reluctant Heroes”
Tyler, Steve, Joel, Nathan and Cary 20:38

"Deck of Cards"

We did the traditional version of Deck of Cards for the Saturday group WOD:

-Push-ups (Diamonds)
-Pull-ups (Hearts)
-Situps (Clubs)
-Squats (Spades)

Jokers were burpees, and you double the value of the following card after a joker.

There were enough pull-ups in this WOD to make my sissy hands pissed at me for a bit.

My team, "Canadian Western Sexhibition" finished this in 22:50.

Front Squats and "Christine"

A. Strength = Front Squats heavy single 3-2-1-1-1,
Then 90%x2, 85%x3x3


I did 165x3, 195x2 then singles of 215, 225, 235, and 245(PR)I thought that my previous PR was 225, so I thought I had a 20lb PR there for a little while, then discovered that I actually did 235 for a single in the past. Still, it's always good to get a PR, even if it is *only* 10lbs.

B. Metcon = “Christine” for time
3 rounds of
500m Row,
12 Bodyweight Deadlift (modify to 3/4 or 1/2 bodyweight as needed),
21 Box Jumps – 20”

I used 185 for the deadlifts, though I'm probably around 180. It's what I've used on this in the past.

The deadlifts probably slowed me down the most. I tried not to kill the row so I'd have some energy for the lifts and the jumps.

13:57

About 16 seconds slower than the previous time I've done it as rx'd.

Squat Snatch and "Helen on Water"

A. :00 Oly = 3 position Squat Snatch 65% (High Hang, Mid-thigh, floor) x3
Then Squat Snatch heavy single 1-1-1

Used 85lbs for the first part, then went 115, 135, 145(PR)

I didn't catch the 145 in a full squat. I was maybe about halfway there when I caught the weight. I completed the squat and then stood up. I'm fairly sure that I was closer to a pure squat snatch than I would have been during my previous PR.

B. :30 Metcon = “Helen on water” 3 rounds for time of
500m Row
21 Kettlebell Swings 55/35lb
12 Pull-ups

Took me 12:32. I would have liked to do everything without stopping, but that wasn't happening. Still, it's more than a minute better than the last time I did this (though I wasn't at 100% back then).

"The Chief"

Max rounds in 3 minutes of:
135/95lb Power Cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Start from where you left off.
Repeat for a total of 5 cycles.

I got 21 rounds, plus one power clean. The last time I did this WOD more than two years ago, I got 16 and change, so I'm pretty happy with that.

Bench Press and AMRAP

A. Bench Press 5-5-5

135-145-150.

My previous best on bench was 155, but that was a while ago and I haven't done it since. Hell, even getting 145 up was iffy.

B. 15min AMRAP:
8 Mountain Climbers (each leg is 1 rep)
8 Burpees (speed, not strict)
8 Box Jumps – 24/20″

10 rounds, plus 19 (8 climbers, 8 burpees and 3 box jumps)

By the second round, my legs were really feeling yesterday's squats.

"Gates of Fire 2"

For time:
50 Situps
50 Pushups
25 Front Squats (65/45)
25 Back Squats (65/45)
25 Overhead Squats (65/45)
25 Front Squats (65/45)
50 Pullups
50 Situps

Took me 15:11, which isn't the fastest I've ever done it, but it's close.

***


Overheard at the Gym:

"I feel weird complimenting a girl on her snatch with her dad RIGHT THERE."

"He likes it, too."

Partner WOD

1000m Row
50 Wallball
40Pullups
30 Thrusters (95/65)
20 Toes 2 Bar
10 Sumo Deadlift High Pulls (95/65)
1000m Row

I partnered with Pat. Took us 16:something.

"Nate"

# of rounds in 20 minutes:

2 Muscle-ups
4 Handstand Push-ups
8 Bell Swings – 70/55lb


The CFR website listed the MU sub as four pull-ups and four push-ups, but I am old school and did ring dips instead of push-ups. By round three, I was not liking that decision.

8:38.

Box jumps, power cleans, double unders and 1500m row

A. 5 Rounds, NOT for time
5 Box Jumps 20″
10 Power Cleans 3/4 Bodyweight-Men.
20 Double-Unders

Done. The cleans were the hardest part. I weighed in at 180 so that meant I had to use 135.


B. 1500M Row, for time

5:35.9. That's a little slower than I would have liked. I was shooting for sub-5:30. That was hard.

The Bear and Weighted Pull-ups

I had another 5:40am conversation with myself this morning.

"You're awake. Get the fuck up and go to that 6am workout."
"Bed. Comfy. Warm. Tired."
"Don't give me that shit. You know damn well you can get up."
"I could go at noon."
"You always say you want to go at 6am, yet you hardly ever go. It will be a lovely start to your day."
"I was up past midnight last night."
"That's why scientists invented caffiene. Go. You won't regret it."
"But it's cold out there."
"Okay, now you're just being a pussy. Get the fuck up."


A. “The Bear” 5 rounds of 7 reps
1 rep = 1 each of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Increase weights each round.



75-85-105-115-120(PR)

Christian gave some good advice, which was not to increase our weight too quickly. I've felt for a long time that I could do more than my previous best of 115, but the Bear is really frickin' hard. Today at 6am, I just wanted to beat that mark, but not smash it.


B. Weighted Pull-ups 3-2-1-1-1


15-25-35-45F


***

Overheard at the gym:

"Now my family is me, a Japanese dog, and another dude."
.

"Prison Yard"

Nolan came up with this workout in the shower. I know this because he told me, not because I was there with him or anything.

Moving on...

Part A: 10 minutes of sandbag burpee (pushup) to overhead into 2 walking lunges, repeat. Score is # of meters accumulated.

Part B: Immediately after into 5 minutes of max Wall Balls (20/14lb).


I did four laps around the pull-up station, plus another couple of steps, so we calculated it was about 98m. Then I got 72 wall balls.

Shoulder Press and Bell Swing Annie

A. Strength = Shoulder Press 3-2-1-1-1
115(3) 125(2) 135(1) 140(F) 140(BFFF~!)

B. “Bell Swing Annie”
50-40-30-20-10 reps of
Double-Unders
Kettlebell Swings to overhead – 55lb

13:54 My DUs weren’t on in the first round, but what really slowed me down was the bell swings and too-frequent breaks.

"Angie"

100 pull-ups
100 push-ups
100 sit-ups
100 air squats

Took me 25:55. That's more than three minutes worse than my best ever time, but I'm not going to piss and moan about it. I was just happy to have gotten to CrossFit for 6 a.m.

Afterwards, in the shower, my body decided to have little talk with me:

"Okay, you dumb bastard, listen up. Do you notice that you're having difficulty raising your arms above your head to shampoo? Yeah, well, that's only the start of what I've got in store for you. By this afternoon, you won't be able to walk stairs without whimpering. Payback's a bitch, asshole. You have been feeding me crap for the last couple of weeks, you're still getting over a cold, you skip the gym for a week and you haven't been giving me enough sleep. You stayed up past two fucking a.m. the other night playing Plants Vs. Zombies, for fuck's sake. And then, THEN, you expect me to go to the gym at 6am and do fucking ANGIE? You dumb shit."

Deadlifts and "Magic 50"

A. 1x5 Deadlifts
275lbs

B. "Magic 50"
Five rounds of:
One armed 35lb DB snatches (five each arm)
One-armed 35lb DB swings (five each arm)
Strict burpees.

Tooke me 8:38

Note:
The WOD called for a 35lb DB unless we had done this before in less than 15 minutes. I hadn't done this before. Next time, I will use a 40lb DB.

Hang Power Snatch, KBS/PU/DU

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

115x3
125x2
135x1
145x1
150x1 (PR~!)

I finally snatched more than 145lbs. It was a bit of a press-out, but whatever. It's also ABOUT FUCKING TIME, as I first did 145 in June of LAST FUCKING YEAR.

Look, I know it's not a huge deal for an adult male to snatch this much, and it's still a good 25lbs beneath my bodyweight(okay, 30), but this felt like getting a monkey off my back.

I think there were two reasons I was able to do 150 today when I had failed previously. One is the new way CFR is programming these strength days. The 3-2-1-1-1 rep scheme warms you up without burning you out. Also, my mindset was pretty good, partially because I was happy about my rack jerk PR on Friday. I was in a good mood at the gym, having fun but still focused.


B. 12 minutes with a continuously running clock, each minute starts with 15 KB Swings to shoulder height 55/35lb, 10 Push-ups
Immediately after 12 minutes start 5 minutes of max Double-Unders (“Half Rhiannon”)
If unable to complete a round within 60 seconds go immediately to Double-Unders upon missing the round

I got done 10 full rounds, barely. My push-ups continue to suck, thanks for asking.

I then did a single bell swing so I could wait until the end of that minute to start my double unders. I never claimed to be a proud man.

172 DUs

Rack Jerks and Dot Com WOD

Rack jerks 3-2-1-1-1
175-185-195-205-215(PR)

Not for time:
Five rounds of
7 squat cleans (155lb)
14 bell swings (55lb)

Rowing Sprints

5 x 500m Rowing Sprints
Rest approximately 2-5 minutes between rows

My times were

1:37.7 (PR)
141.6
1:47.5
1:50.3
1:49.0
There's no other way to say it: This fucked me up.

I actually PR'd my first row by a second, I think. The fastest 500m row time I have on record for myself was 1:38.8 back in May of last year. While my top time was slower, my average time was faster because I didn't have nearly the drop off.

I actually thought I might puke after the third row, and was considering stopping. Then, when my stomach settled down, I figured I might as well finish the WOD. Still, when I left the gym and drove home, I was in sort of a haze. I even forgot my backpack.

Rowing sprints... yuck.

Push press and "Jet Lag"

A. Push Press 3-2-1-1-1
155-175-185-195F-195F

B. “Jet Lag”
AMRAP in 20 minutes:
5 Box Jumps – 24/20″
10 Wall Ball – 20/14lb
15 Bell Swings – 55/35lb

10 rounds plus five box jumps.

Weighted Deck of Cards

Group WOD, with Kim Fe, Cheryl and Jason in my group.

Using a 35lb KB

Hearts - Goblet squats
Diamonds - Bell Swings
Spades - Overhead Lunges
Clubs - Weighted Sit-ups

Jokers were 15 burpees

Took our group 26:14

CrossFit Football Fran

CrossFit Football Fran:
12-9-6 reps of
Heavy Thrusters – 155/105lb
Pull-ups


My thrusters were more like front squats *pause* jerk. But Aaron said it counted, so I will take that rx'd star.

10:00 exactly.

Front Squats and Cardio Blitz

A. Front Squats 3-2-1-1-1

195-205-225-235(PR)-240(F)

I need to squat more often. Why don't I squat more often?

B. “Cardio Blitz”
Dot Com from 110916
5 rounds for time of:
35 Double-Unders (sub 5x single skips)
200m Run (to 2nd power box with orange tape and back)

10:01 as rx'd.

I thought I could get in under 10 minutes, and pushed myself as hard as I could on the second half of the run (including yelling "Get there! GET THERE!!!" at myself like a fucking crazy person) but I missed it by thatmuch.

Squat Snatch and Dot Com WOD

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


"Keep your friends close and your barbells closer."
-Sage advice for Olympic lifting and life in general.

95-115-135(F)-135-145
The weight went up fine on the failed rep, but I threw it too far back and lost my balance.

On the last two successful reps, it wasn't a true squat snatch, as I didn't catch the weights in a squat, but I did go down into a squat and stand up with them.

B. Today’s Dot Com
AMRAP in 15 minutes of:
10 Wall Ball – 20/14lb
10 Toes to Bar (sub straight leg raises)
10 Box Jumps – 24/20″

8 rounds, even. It wasn't until I was into my second round that I realized it was a 15 minute AMRAP. I had thought it was 10. Not that it made a difference to my game-planning or anything.

Oh, and I've realized that I hate Toes to Bar a bit less than I hate Knees to Elbows. But only slightly.

Partner Jonesworthy

In teams of two:
Run 200 m
Squats 80/64/50/32/16/8
DB Swings 40/32/26/16/8/4
Pull-ups 20/16/12/8/4/2
Run 200 m


I partnered with Rankin. We employed a strategy of dividing up the reps into small, quick sets and switching off back and forth. For example, the first round was alternating sets of 10 squats. In pro wrestling, it's like if a tag team makes quick tags.

That allowed us to maintain a fast pace and get done quickly. Took us 12:01.

From the Vault... of pain and misery

I think this WOD hadn't been done at CrossFit since 2007, so that's why they labelled it...
‘From The Vault’
3 Rounds for Time
30 Box Jumps - 20"
30 Pushups
30 Bell Swings – 35/25lb
30 Pullups
30 Wallball – 20/15(14)lb

First round flew by... 5:44 or something like that. Then shit slowed WAAAAAY down for me, even though I was trying to pace myself but still move through stuff quickly. That plan kinda went out the window and I switched into "Let's just get through this mode." I would have liked to get through my pull-ups quicker, but my right shoulder has a little something going on with it.

It took me 30:38 to get through this. That's not a bad time, but I know I could do better.

I worked out alongside Jacob, whose goal in life is to beat Jarrett. He was a maniac, overtaking me early in the second round and never looking back. He was done his final set of pull-ups at 22:15 or something. Jarrett's time from earlier in the day was, I think, 25:00 (which is pretty fucking great). Jacob had a very good shot at beating him, as 30 wall balls in two minutes is very possible. But I think Jacob forgot about the wall balls and sprinted through the pull-ups in an effort to smash Jarrett's time. When he was reminded about the wallballs, his heart rate was skyrocketing and he couldn't do the wall balls right away.

He still finished in just over 26:00, so that's a great time, and he is one dedicated guy.

Power Snatch and Burpees/K2E

A. Power Snatch 3-2-1-1-1

115-125-145-145-150(F)
Got some extra instruction from Aaron trying to correct my many snatch deficiencies.

Incidentally, if you were to write a book chronicling my high school years, "Snatch Deficiencies" would be a good title.



B. For time, Reps 10 -> 1 of:
- Speed Burpees
- Knees to Elbows

Took me 8:11

My knees were hitting my triceps (not high enough to count as contacting elbows) enough that Aaron wouldn't give me the rx'd star, which is completely fair. I'm not too bitter.

Knees to elbows are not fun when you've got Sissy Hands.

Lunge/Run/Row

For time:
200 Walking Lunges
400m Run
800m Row

Took me 11:43. Starting the run after the 200 lunges was a unique feeling.

Press/Deadlift/Power Cleans

A. Shoulder Press 5-5-5.

115(f)-115-125
On the last set, I lost my balance a bit on the last rep and took a step forward, so in competition, it wouldn't count.


B. DeadLift 1×5, +5-10lb from 110826 or start at 75% recent max

265

C. Power Cleans x2 on the minute, 80% max for 12 minutes

175. Pinched my neck fat a couple of times when landing. My footwork is still bad, but not hideously bad.

Nazis hate CrossFit. You're not a Nazi, are you?

Back Squats and Sled Drag suicides

A. Back Squats 3-3-3

225-255-275F

Only got one rep at 275. I hadn't done squats for a while. Perhaps I should do something about that.


B. Sled Drag Suicides (20M, 40M, 60M)x3 - Men-95lb
(to 10m line and back, to 20m line and back, to 30m line and back)
Recover as needed.

:55, :55, :56

Lexi's tip about holding the ropes lower and turning around closer to the line might have shaved a couple of seconds off my earlier times, if I had done it. I'll keep that in mind for next time.

Hang Power Snatch and Rhiannon

A. Hang Power Snatch 3-2-1-1-1 I didn't follow the pattern exactly, because I am sore from Saturday and Robin advised against it.

95(3) 115(2) 135(1)

Robin, watching my awkward-as-hell hang power snatch: "We're going to have to fix your feet before you go any heavier."


B. Rhiannon - Number of double unders in 10 minutes.

319 (PR) That's a strong improvement over my previous best of 274, but I feel I should have broken 300 long ago.

Bridge City Beat Down

Quick and dirty results:

I finished in 10th place out of 20 competitors in the Brutes division (Division 2 and 3). Hard to believe that two years ago I finshed 8th out of 17 in Division 1. I may be a bit less fit than I was then, but really it's because the level of competition and the difficulty of the workouts has gone up considerably.


Detailed results:

EVENT 1: Clean complex (Deadlift, Hang clean, Jerk)


Somewhere, Aaron Maier is weeping at my shitty form

195lbs. This is what I did in practice earlier in the week. It didn't go up easy, so I decided to stop there, rest an extra minute before the row, rather than go for 205. That put me in a three way tie for fifth place.


EVENT 2: 90 second row sprint

Brutal. 446m, which was good for second last place in the event., I was clowning a bit at the start, smiling for the cameras. I don't know if that cost me any distance, but it was probably not a smart move. I didn't want to kill myself at the start and lose steam at the end, though.


EVENT 3: 200m Prowler push.


The only time I was able to keep up with the other guys in my heat.

53 seconds. Not sure how I compared to other guys in the division, but it was probably 12th or 13th. I was dead last in my heat, so I got the pity cheers. Y'know, the ones where you can practically hear the people saying "Aw, look, he's trying so hard."


EVENT 4: "On the Minute"

25 power cleans (75lbs)
12 ring pull-ups
12 fatbar deadlifts (185lbs)
11 parallette jumpthroughs - I'm not sure if my form was bad and I got some no-rep calls. It was loud and I couldn't hear my judge well.
13 wall jump-overs - That was fun. Felt like I was going pretty good.

Total: 73 which was 13th best in my division.


After four events I was down in 16th place in the overall standings, which was pretty humbling.


Event 5: Run, Thrusters, Ring Rows


8:05.4 That was good for fourth place in the event. I did my thrusters and ring rows unbroken in the first set of 15 and the last set of 9, but took a break on the middle set of 12. On one of the runs (the last, I think) my mouth all of a sudden became RIDICULOUSLY dry, but Ryan Baht (husband to Alana, one of the other CFR competitors) appeared alongside the track and handed me some water on the run back to the thruster station. At that point, it was like an angel had dropped down from heaven.

There was a guy from CrossFit Brio who passed me in the second round and we were neck and neck on the last set of thrusters.


That's right, Captain Shirtless. Look right the fuck at me when doing your thrusters.

He was getting some grief on his form from his judge and head judge Chad. I was too busy doing my own thrusters to notice whether his form was actually bad (although when I commiserated with him after the event, he said something about not having been told you gotta put your head through your arms) but either way I felt bad for him. If I had two people telling me my form was wrong on my last set of a grueling day of workouts, it would have been really disruptive. He and I finished our thrusters around the same time and headed into the gym for the ring rows. I managed to get my ring rows done first and had a two-burpee lead on him at the end. I did not want to get passed on the burpees, so it kept me going as fast as I could. He ended up a second and a half behind me.

After a day of my performances ranging from decent-but-not-great to pretty bad, I'm very happy with how I did in the final event. Before the later heats ran, I wasn't sure how my time would hold up against the other competitors' times, but it turned out that it held up okay. The top three guys in the division all were significantly (30-60 seconds) faster, so fourth was plenty good enough for me.

After I was finished, I was just super happy to be done. It was nice to be done early, so I could cheer on the CrossFit Regina athletes in the later heats, eat some beef jerky, and socialize with other CrossFitters. It was another fun year in Saskatoon.

BCBD #1,2,3

Sled Drags with Dowels
A. 5 minutes to find max of
Deadlift+Hang Clean+Jerk (1+1+1)

I got up to 195.


5 minute total time but no time limit for the set.
rest 60 seconds, then

B. Row 90 seconds for max distance

I got 453m, which is a bit better than when I did this yesterday. (I was less exhausted.)

Rest 10-15 minutes, then

C. Sled Drag with Dowel for time
100M + return
M-75lb, W-55lb

Took me 1:33

"The Dog Sled"

“The Dog Sled”
3 rounds:
30 Double-Unders
10 Overhead Squats – 135/95lb

2 min rest

3 rounds
10 Handstand Push-ups (BCBD standards)
100m sled push with dowel – 115/75lb

Finisher for BCBD folks:
3×10 Chest-to-bar Pull-ups or 90 second Row (pick your pain)

37:02 as rx'd

That is a lot of OHS and HSPU. I did the row at the end. Got 426 m.

Modified "31 Heroes"

AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (115lb)
25 Pull-ups
11 Box Jumps (24″)

While one partner is working, the other is doing a 400m run with a 45lb sandbag.

My partner Felipe and I did 6 rounds, plus 11 plus 11. Total of 159 reps. I think I also did at least four sandbag runs, maybe five.

Push Press and Dot Com 3

A. Push Press 3-3-3

135-155-175(F)

Couldn't even get one of the 175, when I managed three of them the last time we did this in July. Obviously, I'm not pleased, but I probably should have warmed up better and got my head straight if I wanted to take a good run at a new personal best. I'll do better next time.

B. Dot Com 3 from 110828
5 rounds of:
3 Cleans
20 Push-up Burpees
*NOT for time, go as heavy as you can on the cleans

I did 165 for the first round and 175 for the other four.

C. Surprise Finisher 400m run with a 45lb sandbag.

2:09. Not blazing fast, but not bad.

Overhead Squats and DL/T2B: That'll teach me to open my big mouth

Yesterday, I ranted a bit about cherrypicking WODs, and not skipping the gym if you see one you don't like.

It's like the CrossFit gods (or Robin and Aaron) read what I wrote and wanted to test my resolve by including a WOD that is tailor-made for me to ditch.

Hey, what if it included both deadlifts for time AND toes to bar?


A. Overhead Squats 3-3-3

135-155-175(PR)

Barely got the third rep on the 175 and strained my right shoulder a bit in trying to hang on. Nothing serious.

B. Dot Com 2
5 rounds for time:
15 Deadlifts – 185/135lb
15 Toes to Bar

19:58 Just barely got in sub-20. That's about three minutes slower than I would have liked.

I took WAY too many breaks on this, but I found it really tough. Fortunately, I did not tear my sissy hands, though there might be a couple of new blisters in development. Whatever, callouses are manly and sexy.


C. SASKATOON COMPETITORS' BONUS - A 400m run with a medicine ball. Not timed.
I did it, but it was mostly a walk with a few half-hearted jogging spurts. The rain, my sweat and the leftover chalk got things nice and pasty, and the ball was hard to carry.


In a vaguely related matter, the squiggly veins on either side of my forehead are especially pronounced these days after a workout. I realize it's probably nothing, but part of me wonders if I should be concerned. If it gets any more noticeable, I'll be looking like the dude from the Green Lantern movie.

3 x 1km runs: Tyler demonstrates self-awareness

Okay, I'm gonna get really preachy. Possibly even hypocritical

I'm not a big fan of picking and choosing WODs. I believe it's sort of against the CrossFit philosophy to skip the Workout of the Day chosen by the coaches in favour of a previous day's workout unless you have a valid reason. (Worse yet are the people who choose to NOT GO TO THE GYM AT ALL because they don't like the WOD. Please don't do that. It's way better to trade WODs than not go at all.)

Valid reasons for trading WODS include, but are not limited to:
-an injury you are working around
-the WOD will negatively affect your ability to participate in an upcoming athletic event (ie. if you've got a Frisbee tournament Sunday, you may not want to do 800m sprints or boatloads of squats on Saturday and burn out your legs so you can't run.)
-you REALLY want to do the previous day's WOD because it's a benchmark like Fran against which you've been wanting to measure yourself.


Non-valid reasons include, but are not limited to:
-It's a WOD that you don't particularly like.
-It contains a skill or exercise that is a goat (all the more reason to fucking do it)


Here's where I get a bit hypocritical. I've broken these rules in the past, though not often, and me writing this could be considered my pledge to not do so again.

I bring this up because I was considering trading WODs today. When I saw that the WOD today at CrossFit Regina was a 5km run, I started planning to do yesterday's insane metcon, figuring the squat cleans were out of the question because it would take too long, given that I was working out on my lunch hour.

My thinking was that I need to get my still-substandard cardio up back up to snuff, and it's the shorter, intense WODs that would better prepare me for Saskatoon.

Fortunately, Robin had a plan in place for the folks competing in Saskatoon. CrossFit Regina is particularly good at adapting the WOD schedule for upcoming events.

Our special WOD was:

3 x 1km runs, resting five minutes in between.

Also, three sets of 10 ring dips, unbroken. (Synergy is hinting that rings are going to play a significant part in the Bridge City Beat Down WODs.)

Now, for some reason when I do runs like this, my first two times seem to be the same and my third time is a bit slower. The same thing happened the last time we did 800m sprints.

Run #1: 4:30
I actually thought to myself, "I bet I run the same time on Run #2."


Sure enough...

Run #2: 4:30

Robin noted: "That's consistent. Try for the same time on your third."

I replied: "Nope. I will be slower by 14 seconds, even though it will feel like I'm running harder."

Run #3: 4:44
I am Nostra-F'N-damus.

Last time I did 3 x 1km runs, my times were 4:14, 4:14 and 4:16.

So that's a noticeable decline. I was running straight into a strong wind during one of the longer stretches, but I don't think that is the sole or even primary reason for the decline. I could have pushed myself harder today, because I seem to recall running like zombies were chasing me back in June. That day, if I remember correctly, was a nice, cool day with a spitting rain. Today was hot, dry and windy so that may have been a bit of a factor.

But the truth is, despite the fact that I'm probably 10 lbs lighter than I was in early June, I'm simply not as fit as I've been in the past.

One thing I didn't do, which I should have, was refer before the WOD to the last time I did 3 x 1km runs, because it might have given me something to shoot for. Then again, when you're out there running, you don't have a really good concept of time and carrying a stopwatch is not something I would do.

Oh yeah, the ring dips. I had done one set of 10 unbroken ring dips before the runs and I did the other two afterward. Actually, I was a bit surprised I was able to do it. Ring dips are gonna need a little work before Sept. 10.

Frisbee playoffs

In short, our team lost both games and were bounced mercifully from the playoffs. We had 9 people show up, but still no subs for girls, so our ladies were run pretty ragged.

Neither game went to the full 13 points. Both ended as a result of the time cap. We lost the first one by three points to Ramrod. We lost to Discs of Glory (the team we beat in the finals last year) by one point.

I've told the team that I think this season was my last.

After the game, we went to the Brewsters deck and drank beer. I took advantage of the Sunday brunch buffet and absolutely stuffed myself. I did not feel very good about myself afterward.

"Kettle Balls"

A. Push Press
5-5-5 (start at about 75% of max overhead, push press or jerk)

135-155-165

B. Deadlift
1×5

It had been forever since I deadlifted. I only did 225. The official reason is that I didn't want to go heavy and hurt my back before Sunday's Frisbee playoffs. The unofficial reason is that I'm a giant pussy.

C. ‘Kettle Balls’

50 Wallballs
15 Kettlebell Swings
35 Wallballs
30 Kettlebell Swings
20 Wallballs
45 Kettlebell Swings

Took me 15:02. It was not fun and I took too many breaks.

"Intestinal Explosion"

50 reps of:
Sit-ups
Double unders
Sit-ups
Walking lunges
Sit-ups
Speed burpees
Sit-ups

Took me 16:06. I was, once again, the slowest one in the group by far, which was sort of humbling. I also lost count of my reps a couple of times. Oh, and I suck at sit-ups.

On the bright side, I did my DUs unbroken, and I managed to avoid getting monkey butt.

Sandbag Thrusters and Burpee Pull-ups

20-15-10

45lb sandbag thrusters
Burpee pull-ups

I thought I would do a little better on this, but my cardio is still totally shot. Took me 11:28.

Flame War vs Fever

PAnother shorthanded game. Like last week, my cardio was not where it should be. A single hard sprint downfield would leave me gasping for air render me useless for at least a minute afterward. I hope it's a temporary result of my recent bout with the flu and not something else. I'm gonna need to be better on Sunday for playoffs.

Against Fever, I mostly played in the middle for our zone defence, not in the cup. When I did play in the cup, I wasn't good.

Considering we only had six players, it was a surpisingly competitive game. We pulled to within two points in the second half until Fever ran away with it. It was much more fun than last week, though.

Final score: Fever 13 Flame War 8

Twisted Bentley

With a partner spitting the work, ten rounds of:

100m sprint
10 pull-ups
100m sprint
10 speed burpees

That works out to five rounds each. You don't get to rest while your parnter works, though. Ineach round, there was a different exercise to do:
Double unders
Sit-ups
Box jumps
Air squats
Row for calories

Gerald and I got 569 reps in 27:39

Flame War vs 175g

This was one of the most unpleasant Frisbee games I have ever played. Our team only had 6 people show up, and we played a good young team who ran us ragged. We kept up with them for a few points, then they stared to light us up.

My cardio was completely shot halfway through the first half. I was pretty much useless out there.

Partner Painstorm

With a partner, 5 rounds of:
Row 300m (both partners do this, switching off)
100 feet walking lunges with 75lbs across our backs (split the work)
Run 400m (everyone runs!)
100 feet traveling burpees (split the work, alternate jumps, start from where your partner lands)

I partnered with Jarrett and Darren, with me working the same time as Jarrett.

Maybe it's because I didn't eat more than a spoonful of Nutella beforehand, or maybe it's just a tough-ass WOD, but this FUCKING KILLED ME.

The transitions from the lunges to the 400m run were the worst. I stopped running for a moment at one point during the third round.

It took us 38:03. The individual version of this Painstorm involved 500m rows, half-bodyweight lunges (for me, that would have been 90lbs) and, obviously, no splitting the lunges or travelling burpees. That sounds inhuman.

Front Squats and a Chipper

So I sort of gave up setting my alarm for 6, but I thought I might naturally wake up in time to go to CFR this morning because I got into bed fairly early. Problem was, my darling wife had an iced coffee right before bed and wasn't sleepy. So I didn't get to sleep until well after midnight.

Then, at some point in the early morning hours, the Boy (age 4) crawls into bed beside me with a stuffed up nose and proceeds to loudly snore RIGHT IN MY EAR. I woke up around 5:50, and had a brief internal chat with myself about whether to get up to go to the gym.

"C'mon, you will feel better after working out."

"One more hour of sleep would be awesome."

"Like you're going to get any sleep with that chainsaw in your ear."

"But I'm tired."

"You're being a pussy."

"I'm okay with being a pussy."

"The Bridge City Beatdown is less than a month away. You should probably do a few workouts before then, you flabby, bereft-of-disciplinefuck."

"But it's so warm under the blanket."

"Hey, you never regret working out. You ALWAYS regret missing a workout."

"Grrrr. Fine. Okay. I'll do it."


A. Strength = Front Squats 5-5-5

155-185-205(2) Couldn't match my previous best. But Christian said, "Nobody should be setting PRs at 6 in the morning.

B. Metcon = Dot Com Chipper from 110322
For time:
70 (Speed) Burpees
60 Situps
50 Kettlebell Swings – 55/35lb
40 Pull-ups
30 Handstand Push-ups

25:29

This was a pretty tough chipper.

***

Never stop dreaming.




***

"Dear CrossFitter: Be kinder to yourself."

Something to think about. Hell, we don't need to take this so seriously that it makes us SAD when we don't meet our lofty expectations of ourselves.

.

Flame War vs. Discs of Glory

I really should've started including results from my Frisbee games here a long time ago. The season is almost over, but better late than never.

We played DOG last night and our team played iron man because we had JUST enough players. I thought it was going to be worse than it was, because my legs were useless from Saturday's WOD for most of the day Monday, but I was running around perfectly fine. In fact, after two and a half weeks of sickness, and feeling like utter crap all day Monday at work, I noticed that I felt AWESOME when I was playing. I guess I need to be hitting the gym more.

It was a very competitive game. At one point, we were down 7-3, and we came back to take the lead in the second half. What started helping is when we started keying in on their team's best player, Bamford. Instead of playing our standard zone defence, I shadowed him like we did last year when we beat them in the playoffs. That stymied their defence a bit. There were a couple of times I got lazy/tired/, though, and Bamford made us pay.

The beginning of the end came when -- with the scored tied 10-10 and very little time left on the clock -- Mike and one of the DOGs collided. Mike's head slammed into the dude's shoulder and he suffered what would later be diagnosed as a concussion. Mike resumed playing when he probably shouldn't have and they scored the winning point. I'm not saying that if he hadn't have been concussed that they wouldn't have scored, because I don't think Mike fell down on defence.

Anyway, it was a great night for Frisbee and a fun, competitive game. You could consider it a moral victory for us, I guess, given the fact that we are an old, short-handed team, but I always say that part of rec sports is showing up.

***

And now for something completely different, because I don't have my other blog anymore.

Courtesy of Aaron...

“Team Connection”

In teams of 4:

200m Run with 45lb Sandbags – 2 members

100 Overhead Squats 95/65 lbs – 25 reps each, 2 working at a time

200m Run with 45lb Sandbags – The other 2 members

100 Pull ups – 25 reps each, 2 working at a time

100 m Partner Carry – 2 members, 1 there, 1 back

100 Thrusters 95 lbs/65 lbs – 25 reps each, 2 working at a time

100 m Partner Carry – The other 2 members, 1 there, 1 back

100 Bell Swings 55/35lb – 25 reps each, 2 working at a time

200 Jumping Lunges as a team 10 at a time, 2 working at a time

400 m Run all together as a team


My team, the Queen City sEXies (Jarrett, Sarah and Alannah), finished this in 20:33. I'm writing this two days later and my legs are still making me pay for every step. Frisbee tonight is going to be fun. And by "fun" I mean "a complete fucking debacle."

“Team Murphie”

In teams of 4:
1 mile run w/ball
200 Pull-ups
300 Push-ups
400 Squats
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 Giles, Raichel, and a new girl Blair. We did this in 39:33

Rack jerks and 2K row/DUs

A. Rack jerks 2-2-2-1-1-1

155-175-195-205-215(F)-215(F)

B. Ten minutes on the clock. Row 2000m. With the time remaining, do as many double unders as possible.

I finished the row in about 7:45 and got 89 DUs before time ran out.

800m x 3

3x800M Repeats

Run 1: 3:18

Afterward, Tyler thinks, "Hey considering I've been completely inactive for a week, that felt pretty good. But 3:18 isn't great. I think I can do better than that. I'll push it a bit more on the second one."

During Run 2...

"Okay, I've done 400m. Shit, is that it? I'm gettng tired. Maybe I started too quick. Whatever... keep going, fatboy."

(Later)
"Last 100m, let's pick up the pace. Thank God this is almost over."

Robin: "3:18!"

Me: *gasping* "FRICK!"


Run 3:

"Okay, this is ridiculous, it's only been 200m and I'm feeling it already. Come ON, Tyler, I need to beat 3:18 on this last one."

(Later)

"Final stretch, about 150m left. Let's go. I've kept a good pace, big strides throughout. This has gotta be quicker than the first two. Time to really sprint to the finish and really smash that 3:18 mark. I'll probably be under 3:10. Fuck, I am awesome. Robin and Julie are gonna be SO impressed."
(I run to the end as fast as I can...)

Robin: "3:27!"

Me: "Aaaaaagh!"

Push Press and Tuck Jumps/Sit-ups

A. Push press 3-3-3

135-165-175(PR)


B. 10 rounds of 15 tuck jumps and 15 abmat sit-ups

12:09 as rx'd.

Overhead squats and DU/Row

A. Strength = Overhead Squats 5-5-5

125-145-165(PR)
B. “Double-Under Row”
- 500m Row
- 50 Double Unders
- 250m Row
- 25 Double Unders
- 100m Row
- 10 Double Unders

6:00 on the nose. Stupid shoelaces coming untied.

Partner WOD: "Nolan and Shae Conspire"

This was one of those deals where you and a partner trade off doing reps of something that counts, but the other partner is doing a set amount of work.


I can't remember everything we did, but there were four different four-minute segments, with two minutes of resting in between.

(Items with the asterisk were the ones counted for reps)

Running 400m
Wallballs*

3-6-9 reps of squats, burpees, mountain climbers
55lb KB thrusters*

Running 200m
Boxjumps*

Something else.

Push Press and Dead Hang Helen

A. Push Press 5-5-5 (start at 75% and increase)

135-145-155

B. “Dead Hang Helen” for time
3 rounds of
400M Run
21 Kettlebell Swings 55/35lb
12 Dead Hang Pull-ups (use band if needed)

I used a chin-up grip. Otherwise, I'd still be doing this. 15:31

C. Push-Up Ladder
2-4-6-8-10-8-6-4-2 reps, unbroken, must stand up between rounds

Done, along with four other members of the "Pentagon of Sexy."

Pistols, Run/MU

A. 10 minutes of Leg Pistol practice
Igot to CFR late, so I did this after the other two parts. I can do pistols with my left leg, but not quite with my right.

B. 5 Rounds for time
400M run
5 Muscle-ups

I subbed transitions from my knees for the MUs. Time was 18:08.

C. 800M run with Sandbag of choice

This sucked SO HARD. 6:30-something.

Hang Power Cleans/”Spirit of ’76″

A. Strength = Hang Power Clean 3-3-3-1-1-1

135-165-175-185-205(F)-205

The worst part is the catching the weight between reps on the 3s. According to my sidebar, I hadn't done these for nearly two years.

B. Metcon = “Spirit of ’76″
2 Clean & Jerk at start of each minute for 15 minutes (any form of clean, any form of jerk) using 167lbs.

Done, as rx'd.

I tried to start the first rep of each minute as close to the top of the minute as possible, and start the second one about 15 seconds in. That gave me time to do the first, ditch the bar, get breathing under control, set up, and start the second one. Then I would have 30+ seconds to rest.

On my final jerk, I did brush the bar against my nose on the way up, because I am a dumbassed, big-nosed tool. Another centimetre closer to my face and it would have really hurt and probably cost me the rep.


Hey, now that I only have one blog to worry about, maybe I should make this one marginally less boring. Here's a video of how to do a hang power clean. I find the sound she makes when she lands her jump very erotic, don't you?

Super Happy Fun Ball

We played.

Jason and I won the first game thanks to my experience and strategy and his ability to hurl a ball into the next area code.

Second game was ruled a draw after the other team admitted to being a bunch of stinkin' cheaters.

"Badger" but with push-ups

My modified version was three rounds, for time, of:

30 95lb squat cleans
30 push-ups
800m run

My time was a less-than stellar 35:35, though I was distracted throughout by the Boy who really pulled out all the WOD-busting stops, including an epic nosebleed.

Shoulder presses, then sled drags/rope climbs

A. Strength = Shoulder Press 3-3-3

115-125-135(2)

B. Sled Drag / Rope Climb from 110412
Sled Drag to 1st power box and back, 5 sets not for time
Add weight each set and end with a Rope Climb (5 total)

120-145-170-195-205 were the weights I used for the drags, and I completed the rope climbs.

"Nicole, but with push-ups"

Benchmark Girl “Nicole”
AMRAP in 20 minutes of:
400m Run
Max Pull-ups

I subbed push-ups for pull-ups. Got seven rounds, 98 PUs, and an extra 100m.

Carry Run Press

“Carry Run Press”
3 rounds for time:
400 m Run carrying 45lb Sandbag
400 m Run
10 Clean & Press with bag

Did three rounds in 15:46, rested about a minute, then saw that Christian was going to do five, so I did another two, though I was taking it a bit easier (because I didn't have much left). Finished at 29:32.

Sandbag loading/Turkish Get-Ups

Two things I don't have a lot of experience with today. It showed.

A. Sandbag Loading
Max reps in 2 minutes x 3, rest as needed between sets
Men use 3/4 body weight

Set racks at 6 holes for men, 4 holes for women
CrossFit Regina site warned: "This will be tougher than it looks."

Yeah. I've never done sandbag loading.

First set: 3

Second set: 4 and that included me wasting about 20 seconds on a blown attempt.

Third set: 2. Fuuuuuuck. Basically, on the third attempt in the set, I couldn't get it high enough to get it over the bar and blew a bunch of energy trying rather than re-setting. Curse my slightly-below-average height and short arms that made it hard to bearhug the bag.

B. TGU + 2 Snatch + 3 Overhead Squat
Alternate sides, max reps in 7 minutes
Select KB, not too heavy. Snatches do not need to touch floor between each rep.

I used 35lbs and got through this sequence 9 times. It's good to have a bit more experience doing TGUs and it was really great to get in for a 6am WOD.

"Isabel" and Sled Drags

A. "Isabel" 30 power snatches with 135lbs

It was my first time doing it as rx'd. I had done it using 115lbs in 5 minutes plus change, and I vowed that the next time I did it, I would do it rx'd, even if it took me a lot more time. I figured 10:00 was a reasonable time to shoot for. It's only three reps per minute.

I will admit I had some doubts when I first tried the 135lbs. "Fuck, this is harder than I remembered."

I struggled with technique for a good part of this WOD, mostly pressing out my snatches from forehead level rather than doing it right. I missed on a few attempts as early as rep #6 but I kept plugging away. It wasn't until rep #24 that I realized I should have been dropping under the bar more the WHOLE TIME. (Note to self: Tyler, when you are reviewing this post the next time you go to do Isabel, remember to drop under the fucking bar so you won't have to press out on every rep.)

8:16 as rx'd.


B. Three minutes of 180lb sled drags for distance.

Sled drags are no one's idea of fun.


164m.

"Sweat Shop Special"

This was the CFR WOD from Monday, but I chose it because it didn't have any pull-up requirements or anything requiring me to hang from the bar.

5 rounds for time of:
20 Calorie Row
10 Push-ups
20 Overhead Lunges – 45/25lb plate
10 Push Press – 95/65lb

17:25 rx'd

“Operation: Worst Case Scenario“

Situation:
A fire broke out last night at a industrial facility containing hazardous material. Firefighters and emergency workers worked throughout the night to contain the blaze, and have called for reinforcement and replacement manpower. Upon arriving at the scene, the Incident Commander notified your team that while working on the fire, an emergency worker was injured and trapped in a remote area of the building. Your team’s task is to locate the injured worker and carry him out.

Objective:
Quickly equip yourself and conduct search for injured emergency worker. Provide medical aid at the scene and safely move the worker out of the building.

You have 20 Minutes to complete this task.

Locate Injured Worker -

5 Rounds of:

Run 60m (Around 1st power box and back)
10 Step Ups (5 on right / 5 on left) -24″
10 45lb Sand Bag Overhead Strict Press
Carry Injured Worker to Safety -

5 Rounds of:

Run 60m with Sand Bag
5 Box Step Ups with Sand Bag on each shoulder (5 on right / 5 on left) -24″
10 Sand Bag Overhead Push Press


Really the only thing that made this a team WOD was the fact that we were grouped with other people and we couldn't start our second part of the WOD until everyone on our team finished the first. The women did the same weight and height as the men on this one.

I think this took me around 17:30 or something, with an approximate 2 minute break in the middle.

400m runs / squat cleans / Burpees over bar

Three rounds of:

400m run
5 x 135lb squat cleans
15 x burpees over bar.

13:11 rx'd

"The Gauntlet"

10am TEAM VERSION
Row 20 Calories
30 Burpees
30 DB Ground to overhead (2×45/35lb)
30 Toes to Bar
100 foot Overhead walking lunge (45/25lb plate)
50 foot sprint
*Stagger start on Rower, move on only when person ahead of you moves on to next station.

I teamed with Kelly, Cheryl, and Raichel. I had to sub GHD sit-ups for the toes-to-bar.

Our team time was 25:13 or something. Sine I led off, my personal time was something like 13:30.

"Surprisingly Brutal"

That isn't the official name, but it's how Nolan described it.

Three rounds for time of:

20 wall balls
15 hang power snatch (75lbs)
10 ring dips
400m run

Took me 14:42

3 x 1km run

We were supposed to rest at least as long as the time it took us to run. I rested a bit more than that, as my start times were 10 minutes apart.

4:14, 4:14, 4:16

Part B was sets of deadhang pull-ups. For some reason, I couldn't do more than one in a row. So I didn't.

"Partner Wilmot"

The scoring on this is ridiculous

Buy-In: Partner Max Double-Unders for 4 minutes. I only did 118

6 rounds with partner of
50 Squats
25 Ring Dips (sub is 2x Push-ups). 13:32 with Nathan and I splitting the work evenly.

Buy-Out: Partner Heavy Bell Swings (shoulder height) for 4 minutes

"Spirit Away"

I usually do this around my birthday, but it came a little late this year.

It's a rough one. There may be CrossFitters who can blast their way through this, but I am not one of them.

Five rounds of:

15 overhead squats 115 lb
25 burpees
20 weighted sit-ups 30 lb
10 power snatch 115 lb

My shoulders were finally feeling better, do idecided to do this as rx'd, though I did have second thoughts after a few practice snatches and OHS. But I figured iwould just go for it and see what happened.

Took me 46:33, which is almost four minutes better than last year.

That's a pretty good birthday present, even if it is two months late.

Push Press / Rowing Sprints

I was still far from 100 per cent with my arms and shoulders when I went to CFR on Tuesday. I couldn't fully extend my arms above my head without pain. Hanging from the pull-up bar hurt so bad I thought I might lose control of my bodily functions (I didn't).

After some stretching, I was able to do the day's push press workout, and I actually don't think I would have lifted more than I did even if I was injury free. It was weird, I could do kipping handstand push-ups in quick succession, but I couldn't do more than one kipping pull-up and no deadhang pull-ups whatsoever.


Push Press 2-2-2-2-2

115-135-145-155-165

***

The second part of the WOD was an AMRAP involving wall balls, box jumps and bell swings. Given that bell swings were part of the Saturday WOD that fucked up my shoulders and arms in the first place, and wall balls involve extending my arms above my head, I thought it best to do something else. Plus, that fucker looked HARD.

I settled on rowing sprints, 4 x 500m. Not nearly as strenuous as the AMRAP, but still good for a sweat. I waited around two minutes in between.

1:54, 1:48, 1:48, 1:49

I think these times were a bit slower than I'd normally expect of myself. That could be due to the injury, or perhaps a lack of motivation.

Regional Team WOD #4

Team WOD #4 from the upcoming 2011 CrossFit Regionals:

For time:
250 Pull-ups
250 Kettlebell swings (53lb / 35 lb)
250 Double-unders
250 Overhead squats (95lb / 65lb)

Teams of 4 (2 men, 2 women). Team will complete this as a chipper, with one athlete working at a time. A team must complete all of the Pull-ups at the rig, then complete all of the Kettlebell swings, then all of the Double-unders, then all of the Overhead squats. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.

I teamed with Gerald, Raichel, Mandy and a new guy named Jason. I did a lot of pull-ups, not too many DUs, and my share of bell swings and OHS.

I think we were around 35 minutes or something, but what is really important is that I'm actually writing this on Tuesday and my arms and shoulders still hurt.

“Colt 45″

Buy in = 600 m run with 45lb, sharing the load back and forth during the run:
Then the 6 chambers each person does
45 Wall Balls – 20/14lb to 10′
45 Abmat Situps
45 Double-Unders
45 Dumbell Thrusters – 2 x 45/35
45 Box Jumps – 24″
45 back squats – 115/85
Buy out = 45m of 45lb overhead walking lunges


"Fuckin' Nolan and his fuckin' made-up workouts."
-Me, as I finished the first half of the buy-in run.

I partnered with Nathan. This started to get bad at the dumbell thrusters and everything after that was just awful.

Because of my infected big toe, I subbed walking overhead squats for the lunges.

Our time was something like 33:40, and it's because I slowed us down on the thrusters, back squats and the lunges.

Rack jerks / Weighted PLUs / Sled drags

A. Rack jerks 3-3-3-1-1-1

135-155-175-195-205-215(FAIL)

B. Weighted pull-ups 3-3-3

Set 1: 20lbs in the vest and ten on the belt.

Set 2: Two PLU with the Boy (45lbs) on my back.

Set 3: Failed with 20lbs in the vest and 20 on the belt.

C. Three minutes of 180lb Sled drag to the new building and back.

This was awful. I did one and a half, which meant I had to drag the sled back from the farthest part when the time was up

"Gwen"

Unbroken reps of "Gwen"
A. “Gwen” 15-12-9 reps
Clean & Jerk
Choose weight and use same weight for each round. Rest as needed between rounds as reps are unbroken, touch and go only on floor
Score for load not time

I did 125lbs.
That was plenty heavy for me for the first 15 reps, the next two sets got progressively less-awful, and it felt positively glorious when it was all over. I’d probably try 5lbs heavier next time.

B. Max Deadhang Pull-ups

10 DHPLU, which is more than I was able to do fresh a couple of weeks ago. I guess C&Js were a good warm-up.


C. 1Km row

3:39. Not a super quick time, but my forearms were pretty mad at me by this point.


Hey, here's a video of people doing this at CF Albany, with varying levels of skill.

Throwdown #2

For time:
750m Row
21 Deadlifts – 225/155lb
Ring Pushups (men 30 / women 30)
15 Deadlifts – 225/155lb
Ring Pushups (25 men / 20 women)
9 Deadlifts – 225/155lb
Ring Pushups (20 men / 10 women)
750m Row

Took me 19:09 as rx`d. Some guys can hammer off the deadlifts like nothing, but I`m not one of them.

I don`t like DL for time and 225lbs, while small potatoes for a lot of dudes, is a lot of weight for me. On the bright side, my form must have been pretty good, because my back isn`t killing me.

Ring push-ups are like regular push-ups, only I`m slightly more awful at them.

Sunday with Shae

This WOD has a name, but I forget what it was. They should call it "Pretty Fucking Unpleasant."

2-4-6-8-10-8-6-4-2 reps of

hang power cleans (135lbs)
push press (135lbs)
super burpees (like a regular strict burpee with two push-ups)

Finish with a 1km run.

Took me 26:21.

"Fantastic Four"

Teams of four do four rounds, rotating through:

20 burpees
20 rowing calories
20 wall ball
20 power snatch (75lb)

I teamed with Kim Fe, Michelle R, and Rankin.

Our time was 35:36.

HSPU / DL / Pistols

A. 10 minutes of Handstand Push-ups
3 at start of minute and try to maintain the 3 per minute for whole 10 minutes.

I did this, and even managed to do it without kipping.


B. Bodyweight Deadlift for 5 minutes – 2 lifts every 30 seconds, perfect form

I used 190lbs, and did this. Not sure if my form was "perfect" but I didn't have any back issues afterward, so that's cool. Maybe the next time we do this, I could use a bit heavier weight, and hopefully not because I've gotten fatter.

C. Roll on tennis ball with each glute for 2 minutes/side

This was unpleasant.

D. 5 minutes of Leg Pistol practice

I sure needed this. Getting there.

Row / Sled / Deadhangs

A. Row 10 minutes for distance

I got 2632m.
My goal was to break 2600m, and I would have been okay if I had made it to 2500, so this was good for me.

B. Sled Drag 10 minutes for max laps
Backward pull to 1st post
Forward pull on return to in line with overhead door
Men=125lb

6.5 laps. Not a great result, but these are really hard.

I had the Boy out in the alley cheering me on and running back and forth, so that was nice, though.


C. Deadhang Pull-ups Men=10/8/6 Women=7/5/3

For the 10, I did 6+4.
For the 8, I did 8.
For the 6, I did 4+2

“Battle Buddy Bar Day”

The name of this WOD sounds like Japanglish or something.

4 Rounds For Time
40 Front Squats
40 High Pulls
40 Push Press
400 m Run

With a partner, each do half the work, 20 reps each and 200m run each, only one person can do work at a time, the bar can not touch the ground, if the bar touches the ground, penalty = 10 burpees each! Men use 45lb bar, women use 35lb bar, beginners use small bars. Uber’d is 65/45lb.

I partnered with D3, (Team TD not for "Tyler Darcy" but rather "Total Domination") and YOU KNOW we had to uber this bitch. Because we wanted to keep a quick pace, we did our share in alternating sets of 10.

Took us 22:06 as rx'd.
High pulls were the hardest part of this, plus the final 400m was a bit rough. I'm writing this two days later and I still feel it every time I get out of my chair.

A Bell, a Box, and a Sled

Six rounds for time:

25 bell swings (55lbs)
25 box jumps (20")
1 90lb sled drag

Took me a 25:13

Five Rounder plus Hammer Swings

WOD = 5 rounds for time of:
5 Handstand push-ups
10 Deadlifts – 185/125lb
10 Chest to bar pull-ups
20 Double-unders

Took me 17:40. I wasn't sure what I should be shooting for as a goal here, so I thought I'd shoot for under 20 minutes.


Finisher = 100 Hammer Swings for time
*50 L + 50 R, switch hands whenever

Took me 3:03. I wanted to do under three minutes, and might have got it if I used the more efficient technique at the start that I used at the end.

"Hammer"

Five rounds, each for time, of:
5 Power cleans – 135/95lb
10 Front squats – 135/95lb
5 Jerks – 135/95lb
20 Pull-ups
Rest 90 seconds

My rounds were 2:08, 2:42, 3:36, 3:42, 4:16.

Even though my last round took twice as long as my first, I am pretty happy with how this went. Everything felt okay.

Hang squat cleans and wall balls

A. As many rounds as possible in 20  minutes
10 Hang Squat Cleans 135/95lb
25 Wallball to 10′ Target 20/14lb

4 rounds plus 5 cleans.

Double Unders and Wall Balls

Double Unders 10-20-30-40-50
Wall Balls 50-40-30-20-10

Took me 14:07

Team WOD

20 minute WOD, counting total reps as a team. Each member of the team is at a different station, rotating when the team member is done the 400m run.

400m run
Box jumps
Sit-ups
75lb thrusters

Our team got 194.

Pull-ups/54321/Wt. Run

Finally made it to another 6am WOD. It was THE BEST. I seriously need to do that every Friday. Oh, except I'm off from work every second Friday, so there's no need to get up early. Still, THE BEST.

A. Max Kipping Pull-ups
*If you did 50 Pull-ups yesterday, do Max Push-ups instead.

I did 27. I used to be able to do more than 30, but I was also 12-15 lbs lighter.

B. “54321“ for total reps:
5 minutes Rowing for Calories Did 90
4 minutes of Box Jumps – 24/20″ Did 56
3 minutes of Hang Squat Snatch – 75/45lb Did 15
2 minutes of Wall Ball – 20/14lb Did 30
1 minute of Handstand Push-Ups Did 3*Modified (knee on box) count as 1/2 point each

C. Finisher = 400m Run with 45/25lb
*Grab a dumbbell, plate, sandbag, whatever and run to Elliot and back!

Used a sandbag that weighed 40lbs (at least it did when I started, a few ounces ended up down my back, I’m sure) and a 5lb plate. Awkward, yes. 1:52 on the new route.

Back Squats and Half Chelsea

A. Strength = Back Squats
5-5-5 (start at 75% 1RM and increase)

I want to start doing Strength stuff again, maybe at least a couple times a week. Doing back squats didn't feel as comfortable as I want it to.

225-245-255

B. “Half Chelsea”
One round of Cindy each minute for 15 minutes
Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats (no doubling for modifications, going for speed)
If your round goes over the minute, go again at the start of a new minute. Everyone goes for 15 minutes total.

I did 7 rounds on the minute and 12 rounds + 5 PLU + 8 PU. Unless I counted wrong, in which case I only did 11 + 5 + 8.

Front Squats

A. Strength = Front Squats
5-5-5 (start at 75%1RM and increase)

My one-rep max is 225, so I started at 170, then did 190 and 205.

B. Skill = Deadhang Pull-ups
4 each minute for 12 minutes

Done. I wanted to do these all unbroken, but had to break them up starting at the 9th or 1-th minute. As it was, I was chicken-necking like crazy to get my chin over.
I bet she has an awesome Fran time.


C. Metcon = Row/Box Jumps
500m Row immediately followed by max 20″ Box Jumps, 5 minute total time limit.
(Row starts the 5 minutes, then how many Box Jumps can you do before the 5 minutes is up)

I got 61. Blake and Nolan both nearly DOUBLED that with 121 and 119 respectively. Unfuckingbelievable.

Team Wod “Hip to be Square”

In teams of 3 or 4, 21-15-9 reps of:
Wall Ball – 20/14lb
Box Jumps – 20″
Burpees
Bell Swings – 35/25lb
*One person at each station, rotate as a team

Team April, Tyler, MichelleK, Rachel 13:42

MU subs / HSPUs / Squat cleans / Rowing

10 x 4 pull-ups and 4 ring dips (WOD called for 10 muscle-ups, which I can't do yet.)
15 handstand push-ups
20 squat cleans (155lbs)
Row 700m

20:04.

Man-Up Birthday WOD

I turned 35 on Thursday and this WOD made me feel every fucking second of those three and a half decades.

Using two 20-lb dumbells, do 1-10 reps of

Man-makers (I hate these)
Weighted sit-ups

If I didn't have Nolan counting for me, there's no way I could have kept the man-maker sequence straight. I actually started and had to stop after three reps because I was completely confused.

I guess senility is setting in.

14:26 as rx'd.

“Karen and Grace’s Playdate”

A. Skill = Deadhang Pullup Ladder
Do 1 DHPLU, come off the bar, Do 2, etc and see how high you can go.

I did 7+ 5

B. Workout = “Karen and Grace’s Playdate”
10 rounds for time of:
3 Clean + Jerk – 135/95lb (Grace style so can be power cleans)
15 Wall Ball – 20/14lb

17:38 as rx'd

Open Sectional WOD #1 Redux: Second time ain't the charm

They were re-doing the WOD on Saturday, so I thought I'd give it another shot. I was hoping to beat my result from Thursday and maybe get five complete rounds. I thought the competition atmosphere and the fact that I knew what to expect from the WOD might help me improve my result, despite the fact that I was still a little stiff from Thursday.

Instead, I fell short by two power snatches. C'est la vie.

4 rounds plus 30 DUs plus 9 snatches.

Sectional WOD #1

AMRAP in 10min of

30 double unders
15 power snatch (75lbs)

I got four rounds plus 30 DU and 11 snatches.

I'd like to think that I could have finished those four reps for an even 5 rounds, but this took all I had and as it was,I was desparately trying to keep pace with D3. I kept looking at the clock throughout this one, praying for it to be over.

Rowing/Burpees and Box Jumps

A. “A Burpee by any other Name”
For time:
1000m Row
50 Speed Burpees
500m Row
25 Speed Burpees

12:09 as rx'd It felt like this was harder on me than it should have been, but my time was okay.


B. Within 3 minutes of finish, do 30 Box Jumps – 20″

We were actually only supposed to START the box jumps within the three minutes of the end of Part A, but I misunderstood, started about a minute after the end of the WOD and finished in a bit less than two minutes.

Kettlebell Circuit

Crystal led this. We didn't count reps, but it was pretty awful.

Five rounds of

Using a 35lb KB, do 30 seconds of each of the following in succession:

-two-handed swings to chin height
-overhead squats
-left handed swings
-left handed high pulls
-thrusters
-right handed swings
-right-handed high puls
-push-ups with one hand on the KB
-left-handed snatches
-right-handed snatches

One minute rest

We did five rounds.

"Fran Practice"

AMRAP in 20 minutes;

10 thrusters 95lbs
10 pull-ups

I did 9 rounds plus 5 thrusters

"Fran Practice

"Sasquatch" / Double unders

A. Sasquatch

Using 75lbs, do 21-18-15-12-9-6-3 of:
Sumo deadlift high pulls
Push press

Took me 7:58. I aint complaining, but I could have taken fewer breaks.

B. Race to 200 double unders vs. Shawn.

Didn't time it, but I edged him out. I did 40 off the start and then it was all sets of less than 15. Seemed like it took forever.

Ring dips / front squats

A. Four strict ring dips per minute for 15 minutes.

I tried to do these mostly without kipping, but then they got really hard. At ten minutes, I cut back to 3/min and then at 12 minutes in, it became 2/min. I may have done three in the last minute.

B. 20 x front squats, using 87% of your one-rep max, in as few sets as possible.

Using 195lbs, I did sets of 8-8-4.

DHPLU / "Bear" / 2 x 500m row / HSPU

A. Seven deadhangs.

B. 115 lbs. I made it to the fourth round with 125 and then my vagina started burning.

C. 144.5 and 143.2

D. Did ten minutes of 3 kipping HSPUs per minute. My head hurts.

"Oklahoma Sectional"

Three rounds for time of:
500m row
10 squat clean to overhead
10 pull-ups

19:14 as rx'd.

Team WOD: "Squat-a-thon"

Nolan dreamed this one up.

Two partners have to each backsquat a total of 5000 lbs. One person squats at a time. Weight has to come off the ground at the start od the set.

At the top of every minute, each have to do four burpees.

I teamed with Darren. We chose to do 50 reps of 100lbs each.

I don't remember his set numbers but mine were 25,19 and 6. We finished in 5:55.

What's Your Goat?

A. AMRAP in 20 minutes of:
250m row
25 push-ups
25 double unders

Push-ups are my goat, thankyouverymuch. I managed six rounds even, and I had to get my last set of double unders uninterrupted in less than 20 seconds do it. Came down to the last second, but I did it and it felt FAN-FUCKING-TASTIC. (I'm not trying to brag and the result isn't a world-beater or anything, but I bitch and moan enough on this blog that I thought I should make a point of noting when I'm pleased about something.)

B. One minute of box jumps, rest one minute, one minute of box jumps.

Got 31 in both minutes. The second minute was better, though, because I did more uninterrupted box jumps in a row.

OPT Chipper

For time:

30 wall ball
80 double unders
30 toes to bar
20 bell swings (70 lb)
50 walking lunges
50 pull-ups
20 burpees

Took me 15:32. I`ve listed the order that I did the exercises. The real order for this WOD has the T2B and bell swings reversed, but there are only two 70 kettlebells at CFR. Blake and Steve got to them before me. I`m not sure if doing it exactly as set out would have made a difference in my time. I suspect it would have slowed me down a bit, if anything.

"Partner Blackjack"

With a partner, do the following. You work at the same time, then switch, each does both exercises.

21 pull-ups, 250m row
21 push-up, 250m row
21 box jumps (24"), 250m row
21 burpulls, 250m row
21 wall balls, 250m row
21 double unders, 125m row

I partnered with James, which was almost unfair to him, and we got done in 15:33 or something.

The burpulls were the hardest part, but I really liked this WOD.

Shoulder press and "Lucky 13"

A. Shoulder press 5-5-5

115-125-135 (2)


B. "Lucky 13"

20-minute AMRAP of
13 push-ups
13 bell swings (55lbs)
13 lunges with kettle bell overhead
13 air squats.

I got 7 rounds + 13 PU + 2 KB swings

TGU and PLU/KBS

A. Turkish Get-Ups 3-2-1 L&R

In the three years coming to CrossFit Regina, I had never done Turkish get-ups before. I only did 45lbs, and tried to get the technique down. Still needs work, but this was kind of fun. (Which means I wasn't working nearly hard enough, I'm sure.)

B. For time: 100 Kettlebell Swings to shoulder height, 7 Pull-ups to start each minute (70 lbs)

God, this sucked.

It just occurred to me that I start a lot of paragraphs on this blog with that phrase, so I should clarify for the three people who occasionally read this.

The WOD itself was simply hellish in a CrossFit sort of way, which is what I pay for. It would be more accurate to say that I sucked. The first minute, I did 35 KB swings.

But then the introduction of pull-ups just fucked everything up. Firstly, I had severely compromised grip from hanging on to the KB. Plus, after I was done the pull-ups, I had way less time to do swings. By the third or fourth round, I actually didn't get done my PLUs on time to do any swings, so I'd have to start a brand new set of pull-ups. That happened at least twice, maybe three times, in the 10:00 it took me to finish this WOD. Full disclosure: I started my 100th swing before the clock hit the top of the minute but may not have completed it.


I would like to add that I was very pleased with myself that I managed to get out of bed this morning in time for a 6am workout. Good to see Harlan, Janimal, Michelle and Tristan there.

PCFC#2 and Rhiannon

A. Prairie CF Challenge workout #2 “3×3″:
3 minutes of Rowing (score = distance in meters / 10)
3 minutes of KB Clean & Jerk – 55lb
3 minutes of Wall Ball – 20lb to 10 foot line,

I rowed a bit over 800m, did 25 (I think) KB C & Js and 51 wall balls. I did more wall balls than I did in the competition, but I also didn't have a Nazi disallowing a bunch of my throws because I didn't get low enough on the squat (which was utter bullshit, by the way.)

Total score was 159.1 Meh.


B. “Rhiannon”
Max Double-Unders in 10 minutes

If I've done Rhiannon before, I didn't have a record of it.

My result was 274. When we started, I was still winded from the first WOD, and had problems stringing DUs together, so I'd like to think I'm capable of more.

I know I've done 200 DUs for time and I think I did that in 6 minutes or something.

"Shamestorm" - Burpees and Thrusters

Five 2 minute rounds with 2 minutes rest between rounds. In each round, at the top of each minute do 5 burpees. Then in the remaining time, accumulate as many thruster reps as possible. So 5 burpees to start, then thrusters for the rest of the first minute, 5 burpees then thrusters for the rest of the 2nd minute, then rest.

The thruster weight on the CFR website was 105 lbs, but the rx'd weight was 135 lbs. The upside of this was the fact that the heavier weight meant I would end up doing fewer thrusters.

Very few, as it turns out.

For the five rounds, I got 9, 9, 7, 6, and 6, respectively.

2k row

I went to the NW YMCA tonight. My dad is a member and we thought the Boy could play on their play structure and I could sneak in a workout. The CFR WOD was 1000m row, followed by 1000 single skips.
The Y did have C2 rowers but no place I could skip, so I rowed 2000m instead. It was less work, to be sure and the displays on the rowers didn't have a timer that I could find and there were no nearby clocks, so (they showed calories burned instead) so I'm not sure how fast I was, but I worked up a pretty good sweat by the end.

Three rounds of "Kelly Overboard"

Three rounds of:
500m row
30 x 24" box jumps
30 wall balls

Time was 18:20. I was a bit frustrated at my need to take so many rests and the fact that it cost me a sub-18 time. In hindsight, I was being a bit of a baby about it.

Insanely heavy kettlebell swings

Okay, that wasn't the name of the WOD, but it might as well have been.

In honour of Super Bowl Sunday, we could choose from two WODs, depending on whether we were cheering for the Packers or the Steelers.

I chose the Packers, but probably should have looked at the WOD first.

30 KB swings in one minute (70 lbs !!!!)
Rest one minute
30 KB swings in one minute (70 lbs !!!!)
Rest one minute
30 KB swings in one minute (70 lbs !!!!)
Rest one minute
30 KB swings in one minute (70 lbs !!!!)
Rest one minute
30 KB swings in one minute (70 lbs !!!!)

That 70lb KB has always scared the shit out of me, ever since I had to use one in the first Saskatoon competition.



Originally, the Sunday WOD was supposed to be for every round you didn't get the 30 swings in, you do a 1000m row, whether you get 4 swings or 29. So, you're looking at the possibility of a 5k row afterwards. Then Harlan pipes up and says it should be a 1k row for every single swing you're short, which is obviously crazy. Coach Lexi apparently fell under the spell of Harlan's magnificent beard and endless German charisma and changed the workout, I ignored that.

Here's what I think I got:

30
21
14
15
13

By Harlan's calculations, I would have had to row 57,000 metres. He would have had to row something like 29,000m.

Instead, I did a 4000m row, split up into leisurely 1k rows. Two of which were done with the Boy (age three and a half) on my lap, so I didn't exactly meet the CrossFit standard of a short, intense workout. But at least he had fun.

Magnificent 7s

Seven rounds of
7 clean high pulls (75lb)
7 front squats
7.Push press/jerks
20 double unders

Took me 14:05, which was relatively slow. My cardio just wasn't there.

"Cindy"

AMRAP in 20 minutes:

5 pull-ups
10 push-ups
15 air squats

14 rounds plus 5 PLU plus 1 PU

Overhead Squats / Rowing Helen

I am so pleased with myself for being able to avoid the temptation to hit the snooze button for the first time in two weeks and actually make it to CFR for a 6am WOD.

As it turns out, everything we were doing today was stuff I like.


A. OHS 5-5-5 starting with 81 per cent of one-rep max.

The best one-rep max I could find of mine was 165, so I started with 135. After the WOD, I found that in December, I did 3 x 175, so I probably should have started higher. But I've also lost some strength due to the baby-induced break from CFR and being sick.

135-145-160 (5lb PR, I think). The 160 should barely count, because I walked it out a bit on the last rep. Jeff said it counted, but he's a generous soul. As it turns out, I used just enough weight.


B. Rowing Helen
Three rounds for time of:
500m row
21 bell swings (55lb)
12 pull-ups

Took me 13:44. I'm sure I've done Rowing Helen before, but couldn't find a time. It was probably better than this. I've been away from CFR so much, my pull-up callouses had disappeared, so this was even harder on my sissy hands. With my reduced cardio, this kicked my ass. Norm said I sounded like a smoker, the way I was coughing and hacking during and after.

Partner WOD: "Beat around the bush"

Partners take turns, working and resting in two-minute intervals. The full two min is spent at one station.

- burpees (3 points each) I did 37
- pull-ups (2 points) - 30
- air squats - 72
-barbell thrusters (3 points) - 35 (brutal)
-box jumps (2 points) - 33
-rowing (1 point for every 10m) 500m for 50 points.

Nathan carried the team on this one. He beat my total on every category except burpees.

MU / DL / KB C&J

A. Muscle-up progression.

I did a jumping MU for the first time ever. Heightwise, the rings were touching the top of my head. Ugly as sin, but still counts.


B. 80 percent of max DL x5
I did 255lb. I have lost a lot of muscle. Considering my compromised cardio, maybe I should just do strength stuff for a while.

C total KB clean and jerks in five minutes. I did 40, and three quarters were with my right arm. That is not good.