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.