This kind of planking is less fun

A. 3 x 45 second weighted Plank Hold

I did this with 45, 55, 60.

I think I'd rather do this kind of planking:



B. "Add One"
12min AMRAP
- Wallball (20/14lb)
- Chest to Bar (sub Pushups if tearing)
- Power Snatch (95/65lbs)

First round, you do one rep of each, second you do two, third you do three, fourth you do four... well, you get the idea.

I started out fast on this the first three rounds took less than a minute. It was a fun little metcon, but I can still feel the C2Bs in my sissy hands.

Harlan told me not to drop the bar between snatches, because it took more time to re-grip and re-set.

I told him, "You don't understand, I need the rest."

Overhead Squats and Metcon

A. Strength = Overhead Squat 3 x 3 at 85% 1RM
I used 155 lbs.

B. Metcon = Squat and Jump on the Minute
For 15 minutes on the Minute
3 Front Squats – 115/75lb
5 Box Jumps – 20″

Done.


Overheard at the Gym
"It's all about my groin."

.

OPTing in on a Sunday afternoon

An OPT WOD.

For time:
30 Overhead Squats – 135/95lb
100 Double-Unders
20 Squat Cleans – 135/95lb
100 Double-Unders
10 Thrusters – 135/95lb

18:56 rx'd

I thought the OHS would be easier and the thrusters would be harder. Shows what I know.

I'll take that Annie time

A. Back Squats 70-75% 3×3

Supposed to use 75 per cent of a one-rep max. I haven't done a one-rep max in a while, so I estimated it at 290lbs, though it's entirely possible I could break 300 now`.

So I did three sets of 215x3.

B. Weighted Pull-ups 3-3-3 (or work on deadhangs)
20-35-40F (got up twice, not even close on the third)


C. Benchmark girl “Annie”
50-40-30-20-10 reps of
Double-Unders and
Abmat Situps (NOT anchored)

8:04 rx'd That's 49 seconds faster than my previous PR. I'm pretty happy with that. I botched my start on the first set of double-unders, and when I finally got going, I did sets of 35 and 15. All the other sets of DUs were unbroken. My sit-ups were not. If I did sit-ups more consistently, I could shave some time off this.

Lunchtime rush: OHS + Metcon

A. Overhead Squats 80% x3x3

I miscalculated what I should be lifting and did 155 (thinking my 80% was 152) instead of 144.

B. Metcon = AMRAP/10 min:
3 Power Cleans – 135/95lb
6 Toes 2 Bar
9 Speed Burpees

7 rounds plus 3 cleans and 4 T2B.

Family Day "fun" - Dotcom 7-rounder

7 rounds for time of:
1 Rope Climb (sub 10 Pull-ups)
10 Wall Ball – 20/14lb
15 Kettlebell Swings – 55/35lb
20 Double-Unders

Took me 21:48 as rx'd. That is not a great time, but honestly I'm happy just to have done it rx'd. It's the most rope climbs I've ever done in a single WOD.

I may have tweaked my back on a wall ball in the fifth round, but it doesn't seem to be serious.

6 a.m. Solitude

I woke up late and got to the gym at 6:15. Good thing I showed up when I did, because Harlan was there to coach, but no one else showed up to do the WOD. Since I was late, I skipped the first part of the three-part scheduled WOD (weighted pull-ups).

Started with...

B. 5 rounds for time: 10 Kettlebell Swings for each arm (shoulder height) + 1 Goblet Squat/ 10 Push-Ups – 55/35lb

Took me 6:38. Kinda tough on the lower back.



C. 75 Knees To Elbows in as few sets as possible.

DNF. It was getting late and my sissy hands were hurting, my shoulder was protesting. I did 51 in six sets. (12,10,10,10,4,5)

Monday restfulness: Pre-Valentine's Day Snatch

The Boy accompanied me to the gym... sort of. He fell asleep in the car and spent my entire workout snoozing on the futon in CFR's front entrance.

A. Snatch Deadlift + Snatch from just below knee 1x3 with 75-80%1RM
Then, 3 snatch attempts to a heavy single

Did the DL + Snatch with 125.

Then did 135 and 145. The 145 felt really good going up, so I thought I'd put 160 on the bar, since my listed PR is 155. I utterly failed on the first one.

I tried a couple more times. It went up, with a fairly significant press-out on the first. Then it went up a bit better on the second. A bit of a press-out but Nolan still counted it, so I will too.
160

Still, there's a bit of an asterisk there. I think I'll make sure that I can confidently and consistently snatch 160 before looking to add to that number. I just need to remember to drop a bit lower.



B. 3 rounds with 10 minute limit of 50 Double-Unders and Max Pull-Ups

The deal here was that it wasn't for time, just for max pull-ups. As long as you could get all three rounds in under the 10:00. It allowed for a bit of rest between the DUs and each set of max pull-ups.

First set: 22
Second set: 16
Third set: 12
______________
Total: 51


C. 1 set Max Push-Ups

29. Ugh, that is not good.

Sunday seduction tips: Rowing and Deadlifts

Five rounds for time:

500m row
21 x 185lb deadlifts

Took me 24:48. That was pretty slow, but the WOD was really bad.

Overheard at the Gym:

"I've been married for 10 years. My idea of seduction is saying "Honey...it's Tuesday."

6 a.m. Arse over teakettle: "Head over Heels" and Tabata rowing

A. "Head over Heels"
Not for time:
12 Handstand push-ups
10 handstand wall spans
8 shoulder touches
6 inverted toe touches

Did the HSPU and shoulder touches. Only did 3 or 4 wall spans (I think). Still, uh, working on the toe touches.

B. Tabata rowing. For every 5m you were short of 1000 at the end, that's a burpee. I got 977m, so did five burpees.

6 a.m. Tequila memories: Snatch and Dotcom Metcon

After being so proud of myself for achieving my four-WODS-in-a-week goal two weeks running, I then go five days without hitting the gym. Some of that was due to real-life factors beyond my control, but that's still pretty weak.

It was nice to go to the gym at 6 a.m. this morning. It's a really good way to start off a day. The only real disadvantage is being able to guage what your result should be on a metcon you've never done before.

Only three guys working out: Pat, Jarrett and me. Jarrett just got back from Mexico, which gave me the opportunity to tell the story about how my last trip to Mexico led to my wife banning me from drinking tequila ever again. (I don't have that many good stories, so I need to grab these opportunities when they present themselves.

Jeff was coaching. The advantage of having only a small number of dudes in the gym is that you don't have to excuse yourself to the washroom if you need to pass gas. I say this hypothetically, of course. Not like I'd ever do that. In the middle of a set of overhead squats.

A. 15 min Snatch work to 90% 1RM for 3 singles

I worked up to 140lbs.


B. Metcon = Dot Com 120205
AMRAP in 15 min:
7 Push Press – 95/65
10 Overhead Squats - 95/65
15 Abmat Situps

I got 7 rounds, plus 7 push press and 8 OHS.

The crazy mofos who signed up for the games have to use 135lbs for this and GHD sit-ups, men's weight. That's a whole other ballgame when you have to do push presses and overhead squats.

With the regular 95lb weight, I was able to do the push presses unbroken. With the OHS, I did three or four rounds of the seven unbroken, plus the final eight at the end (mostly because I knew the clock was running out and there was no point in dropping the bar if I was going to squeeze out all the reps I could.)

6 a.m. Waxing & Tanning: OHS and Row/DU

I showed up at CFR at 6 a.m. after approximately three hours sleep. I should be paying for that later today.

A. Overhead Squat 3-3-3

155-165-180(PR)

My previous best for 3s was 175. The 180 felt really good, actually easier than the 155, likely because I didn't warm up very much. I probably could have done a bit more.

B. 12 minute Time Cap:
2km Row (one score)
Max Double Unders in the remaining time (one score)

Row: 7:42
DUs: 141

I figured I would do a nice leisurely row, and I didn't burn myself out here, but I actually kept up a pretty good pace. the thing that really helped was the fact that we got Aaron to talk about random CrossFit-related things. It was like he was the Piano Man, but instead of playing songs on request, he'd talk about CrossFit stuff.

Questions I shouted out:
"Most common mistakes people make with overhead squats?"

"Tips on how can someone maximize their Fran time (if they were to do it right now)?"

"I'm about to pose for a calendar, do you have any advice you can share?"

For the last one, his tips involved tanning and waxing. I can't say I disagree with either of them.

Lunchtime peptalk: Weighted planks and "Pull Yourself Together"

My legs are pretty sore today, a nice little reminder of yesterday's tryst with "Karen."

A. Skill = 3 x 30 second weighted plank hold
Have a partner put a plate on your back once you get into the plank position and hold for 30 seconds

I did 35-45-55 and that was plenty heavy. Afterward I checked the whiteboard to find out it was a middle-of-the-road weight for the guys who had already done it.

Then, Crystal chimes in with this bit of inspirational feel-good talk:

“You’re at the top end of the women’s results, Tyler.”
-Crystal


B. “Pull Yourself Together”
3 Rounds for Time
600m Row
25 Pullups

12:58

My goal was sub-15, so I'm good with this.