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.