Clean and Jerks / Petranek Fitness Test

A. Clean & Jerk 3-2-1-1-1
Then 85%x2x2

3x135
3x155
1x185
1x195
1x205 (FAIL on the jerk)
1x205

Then 2x175 for two sets.

I'm sure I've done 205 before, but don't have any record of it. Maybe it was just a rack jerk. Any day you get a PR or close to it at 6am in the morning is a good day.

B. Petranek Fitness Test
For time: 500m Row
40 Squats, 30 Situps, 20 Pushups, 10 Pullups

After doing the row pretty quickly (for me) my legs were done for the squats.

Took me 4:24 which felt like forever, since Jarret was done about 40 seconds sooner. That's one second slower than I did this in 2009. Yesterday's front squats might have something to do with that, though.

Spring Fling 2011 WOD

20 ront squats 185 lb (taken from the floor, not the rack)
30 speed burpees
30 pull-ups (chin must break bar's vertical plane)

5:50 rx'd.

I wasn't sure how quickly I would get through the squats, but I did sets of 10, 6 and 4 and it was over sooner than I thought. I managed to avoid having to clean the weight too much.

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Regional Team WOD 6 and "Second Wind"

A. 10am = Regional Team Workout #6 (variation)
With a partner:
Partner 1:
20 Pull-ups and 20 Push-ups while partner holds 70/55 lb (use KB or DB)
30 Wall ball shots while partner hangs from pull-up bar
30 Lunges holding a Sandbag while partner holds 70/55 lb
40 Box jumps, alternating  24″

Partner 2 -
20 Pull-ups and 20 Push-ups while partner holds 70/55 lb
30 Wall ball shots while partner hangs from pull-up bar
30 Lunges holding a Sandbag while partner holds 70/55 lb
40 Box jumps, alternating on box – 20″

I partnered with Steve. Steve 'n' Tyler, aka Team "WOD This Way"

Took us 9:55
B. Metcon = “Second Wind”
30 Burpee Tuck Jumps
20 Bell Swings – 35/20lb Agatsu style

25 Burpee Tuck Jumps

25 Burpee Tuck Jumps
20 Burpee Tuck Jumps
30 Bell Swings
15 Burpee Tuck Jumps
35 Bell Swings
10 Burpee Tuck Jumps
40 Bell Swings
5 Burpee Tuck Jumps
45 Bell Swings


This was brutal. The bell swings, done to eye level, weren't bad but the burpee tuck jumps were.

23:17 rx'd

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Partial Flight Simulator

Today was my first WOD of 2012 at CrossFit Creekside, the completely unauthorized and woefully under-equipped rogue affiliate that primarily serves as my garage.

I didn't have a lot of time at 6am this morning, so picked a WOD I saw on the CrossFit Moose Jaw site called "Partial Flight Simulator."

Double Unders:
5-10-15-20-25-30-25-20-15-10-5

You have to pause between sets, and all sets must be unbroken before moving on.

It took me about 8:30

This was harder than I thought it would be. Plus, I had some clearance/interference issues with the rigging for my garage door, so that messed up a couple of my sets. Yes, I could have done this on my back patio or the sidewalk in front of my house, but I didn't think my neighbours should be subjected to my swearing, sweaty, dishevelled body so early in the morning. ("Swearing?" Yes. I usually whip myself pretty good at least a couple of times during DUs and there is no burpee penalty for swearing at CrossFit Creekside. In fact, swearing is encouraged.

The full "Flight Simulator" WOD has to go up to sets of 50, by increments of 5. I'm assuming they have to be unbroken. Knowing how brutal I felt by the first set of 25, I am confident I can say that there is no way on Earth I could do that.

I'm pretty good at DUs, but you'd have to be a certified fucking CrossFit Ninja or a world champion skipping master to do that kind of WOD rx'd.

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Back Squats and Head over Heels

A. Back Squats 5-5-5 We were supposed to do the same weight across the board, a bit less than the max set of five we did two weeks ago. After a less than thorough warm-up I did three sets of 5x270. For me, that was heavy as hell. Like, seeing-stars-and-kinda-dizzy-afterward heavy. B. Head over Heels Not for time: 12 Handstand push-ups - Done. I did 7 or 8 in between sets of back squats, because I had arrived late and everyone was already doing the upside down stuff and I felt left out. 10 Wall spans - I think I only did six. Considering I'm pretty decent at HSPU, these are hard for me. 8 Shoulder touches - Done, in two sets of 4. I didn't do them as prettily as Thomas. 6 Inverted toe touches - Uh... no. .

Running after Snatch

It is virtually impossible to write about snatch without the possibility of double entendre, so you kind of have to embrace it. Hence the title of this blogpost. Tonight, we did snatch, then 400m "sprints" A. Snatch 3-2-1-1-1 (full squat snatch from floor)

3x125
3x135 (I only intended to do two, but I didn't like my second rep, so I did a third)
1x150 (PR)

I was having fun with the snatch tonight. Started small, worked my way up, and it felt like my technique was pretty solid. I'd like more days like this. B. 3x400M Run, 3-5 minute recoveries
1:24, 1:24, 1:32
This was five seconds slower than my best, but that isn't so bad. It is so weird how -- when we do three runs of equali lenths, my first two times are always the same and my last one is eight seconds slower. I actually predicted that between the second and thirds runs.

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Worked out for 16 min, Ate 3 donuts & chips, drank beer

Four rounds for time of:
10 One-arm dumbbell snatches – 55/35lb (We don’t have 70/55lb)
200m Sprint

6:23


B. AMRAP in 10 min:

5 burpees
10 55lb Kettlebell swings
12 rounds plus one burpee.

Both of these felt more nasty than they looked on paper. Yet, my results were better than I expected for both of them. That is likely a result of going head-to-head with D3.

It was a UFC PPV night, so obviously I stuffed myself with chips and beer later. Oh, and Shae brought a big box of donuts and they were sitting RIGHT IN FRONT OF ME so of course I ate three of them.

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Regional Workout #2 – Row/Pistols/Hang Cleans

Row 2 km
50 Pistols (I did these assisted)
30 Hang Cleans (I used intermediate weight of 135 lbs. rx'd is 225.)

16:30

This was surprisingly nasty. I was pretty spent by the end of it. Before the workout, I had entertained notions of maybe using 175 or 185 for the cleans. Good thing I didn't, because I'd still be there, trying to finish this fucking workout.

Took me less than 8:00 for the row, but holy crap do I hate rowing that much.

Pistols... ugh.

The cleans I did in sets of 6-4-5-5-3-2-5, I think. Harder than I thought. I wanted to avoid putting the bar down unless I had to. Later on, I really had to.


Overheard at the Gym

(Looking for a distraction during the 2k row)
Tyler: "C'mon, Harlan. Tell us a story. I mean, I can only look at Jarrett's sweet, sweet ass for so long."

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Sandbag Burpee Jackie

For time: 1000m Row
50 Sandbag Thrusters – 45lb
30 Burpees

8:30

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Hang Squat Snatch / Ridiculously long 6 a.m. Metcon

6 a.m., baby. 6 A-motherfucking-M.

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

95-105-115-125-130(F)-130. These are sort of fun, but then I'm not using a bunch of weight. I prefer singles to catching the thing on the way down. What can I say? I've got SISSY HANDS.


B. Metcon. Should've been called: "You know we have to go to work this morning, right?"

800m run or 1000m row
10 rounds of 10 pull-ups and 10 ring-dips
800m run or 1000m row

Something's going on with my left foot. It may have to do with the fact that I jumped out of a tree yesterday (don't ask) from a height that was probably unwise.

Anyway, it became apparent in the first half of the 800m that it would be unwise to continue running on it.

So I did a 400m run/500m row at the start and a 1000m row at the end.

Can I just say that 100 ring dips is a lot of fucking ring dips? Because it is.

A lot.

Of fucking ring dips.

My total time was 30:04, I think. I never actually looked at the board, but Harlan had yelled it out.

Here comes the PAINSTORM

AMRAP 40 mins:
Run 200m
5 thrusters

The workout says to start at 30kg/20kg and add 5kg after each successful round. However, we were all like "FUCK THE METRIC SYSTEM! WE AIN'T FANCY!" and used pounds instead.

Started at 65lbs and added 10lbs each round.

12 rounds plus 3, which meansI got to 185lbs and did three thrusters at that weight. I wouldn't have got any at that weight, but Nolan gave me a tip. He told me to accelerate upward on the thruster NOT from the bottom, but once my hips broke parallel on the way up.

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Aaron is a sadist or maybe a masochist

This was described on the shiny new CrossFit Regina site as one of Aaron's two favourite WODs.

I suspect that means that it's one of his favourite WODs to inflict on people (sadist) not to actually do himself (masochist).

Five rounds of:

20 OH lunges with 45lb barbell
21 burpees

13:50

I slowed way down on the burpees in the middle three rounds, but the last one I did them pretty much uninterrupted. I finished with a time a fair bit faster than I figured I would, as I was shooting for the 15:00 range.

Back Squats and "Unlucky Sevens"

A. Back Squats  5 5 5 start @ 70% and increase
ended up at 280lbs

B. I don't know what the real name for this one is, but I call it "Unlucky Sevens"

As many rounds as possible in 10 minutes of:
7 Box Jumps – 20″
7 Pull-ups
7 Kettlebell Swings – 55/35lb, Int 35/25, Beg 25/15

9 rounds plus an extra box jump.

Snatch balance / Partition Nautical Nancy

A. Strength = Snatch Balance 3 3 3

95-115-135

Hadn't done these before. I could probably go a bit heavier, but bringing the bar back across my shoulders before the 2nd and 3rd rep was unpleasant as the weight got heavier.

I could see how this movement would help a lifter with his or her confidence about getting under the bar for squat snatches, which is an issue for me.


B. Metcon = Partition Nautical Nancy:
5 rounds of 500m Row and 15 Overhead Squats with 95/65lb
*Each round starts every 4 minutes.

Done, as rx'd. Kept the rows under 2 min and tried to finish the OHS by the 3:00 mark. Did them in sets of 10 and 5, except for the last one, which was 8 and 7.

"Pheezy" ain't easy

“Pheezy”

Three rounds for time of:
5 Front squats – 165/115lb
18 Pull-ups
5 Deadlifts – 225/155lb
18 Toes-to-bar
5 Push jerks – 165/115lb
18 Hand-release push-ups

19:24 rx'd.

Have I mentioned lately how much I love toes-to-bar? I haven't?

There's a reason.

Hearing D3 pound out the deadlifts like they were nothing was somewhat demoralizing. He's more animal than man!




Overheard at the Gym

Christian: "Are you updating the Nobody-Gives-a-Shit Blog?" .

I didn't feel very damn chipper afterward

OPT Chipper:
30 Wall Ball – 20/14lb to 10 feet
80 Double-Unders
20 Bell Swings – 70/55lb
30 Toes to Bar
50 Walking Lunges
50 Pull-ups
20 Burpees

This ruined me.

Good news / bad news

A. Overhead Squats 3-3-3-3-3

185 (PR)


B. Benchmark Girl “Helen”
3 rounds for time of:
400m Run
21 KBS – 55/35lb
12 Pull-ups

10:39. That is about a minute and a half slower than my PR. Shows what 12 extra pounds and a winter without running can do.