A. Power Clean & Push Jerk 2-2-1-1-1
My last successful single was 185lbs. I cleaned 205lbs, but failed the jerk on two separate tries. Because it was a strict push jerk, I didn't allow my legs to split. If I had, I'd like to think I probably could have done it, as I've jerked that weight in the past. (Sour Grapes Alert!!)
B. “Head Over Heels” NOT for time
12 Handstand Push-Ups
10 Shoulder Touches
8 Wall Shuffles
6 Inverted Toes to Floor
Monday, July 30, 2012
Sunday, July 29, 2012
"That's the most blood I've ever seen from double unders."
Today was sort of an interesting day at Crossfit, for a number of reasons.
Firstly, I was the only person who showed up for the 2pm class. In my four years at CrossFit Regina, that might be the first time that ever happened. I've done workouts with just one other person, but doing it all by myself is a different vibe.
The workout was the "Newport Crippler" then a ten minute rest, and concluding with a half-Rhiannon.
Newport Crippler (30 x bodyweight squats, then a one-mile run)
My previous time doing this WOD had a time of 10:03, but reading my description of that day makes me believe that I overachieved a bit. I was shooting for a sub-11-minute time today.
I used a 185lb barbell. I did my squats in sets of 15-10-5, just like last time, but I think I was really lacking some urgency. I didn't finish them until 2:49. I bet I did them in less than two minutes last time.
The run was s-l-o-w. Making matters slightly more interesting was the fact that as I was trudging along, a cop car drove past me no fewer than four times.
When I stumbled into the gym at 11:14 elapsed, they drove past in the alley and told Aaron that they thought I might have been someone they were looking to arrest, until they realized I was from CrossFit.
Actually, if I was a criminal, CrossFit would probably come in handy. Running from the po-po, carrying TVs, pulling yourself up to second-storey unlocked windows, jumping over fences, that sort of thing.
CrimeFit, anyone?
There's a new CrossFit affiliate in Regina called CrossFit Villains, so maybe they're trying to capitalize on that underserved market of scofflaws looking to increase their functional fitness. Or maybe what makes them "villains" is their criminally bad website design. (C'mon, fellas, that badass industrial-looking background makes it a chore to read the actual, y'know, words on your website.)
Half-Rhiannon (five minutes of double unders)
In my third set, of double unders, I whipped myself pretty good on the arm, right smack dab on a scab on my left elbow that I acquired via rug burn during an impromptu submission grappling match between Harlan and me during the last UFC pay per view. (BTW, I tapped the Big German out, no matter what Harlan says or was captured on video by spectators that night.)
The ensuing bloody mess prompted the quote from Robin that you see in this blogpost title. My double unders kinda fell apart after that, though I wouldn't blame the boo-boo as much as I would blame being really, really goddamn tired.
153 double unders in five minutes
Firstly, I was the only person who showed up for the 2pm class. In my four years at CrossFit Regina, that might be the first time that ever happened. I've done workouts with just one other person, but doing it all by myself is a different vibe.
The workout was the "Newport Crippler" then a ten minute rest, and concluding with a half-Rhiannon.
Newport Crippler (30 x bodyweight squats, then a one-mile run)
My previous time doing this WOD had a time of 10:03, but reading my description of that day makes me believe that I overachieved a bit. I was shooting for a sub-11-minute time today.
I used a 185lb barbell. I did my squats in sets of 15-10-5, just like last time, but I think I was really lacking some urgency. I didn't finish them until 2:49. I bet I did them in less than two minutes last time.
The run was s-l-o-w. Making matters slightly more interesting was the fact that as I was trudging along, a cop car drove past me no fewer than four times.
When I stumbled into the gym at 11:14 elapsed, they drove past in the alley and told Aaron that they thought I might have been someone they were looking to arrest, until they realized I was from CrossFit.
Actually, if I was a criminal, CrossFit would probably come in handy. Running from the po-po, carrying TVs, pulling yourself up to second-storey unlocked windows, jumping over fences, that sort of thing.
CrimeFit, anyone?
There's a new CrossFit affiliate in Regina called CrossFit Villains, so maybe they're trying to capitalize on that underserved market of scofflaws looking to increase their functional fitness. Or maybe what makes them "villains" is their criminally bad website design. (C'mon, fellas, that badass industrial-looking background makes it a chore to read the actual, y'know, words on your website.)
Half-Rhiannon (five minutes of double unders)
In my third set, of double unders, I whipped myself pretty good on the arm, right smack dab on a scab on my left elbow that I acquired via rug burn during an impromptu submission grappling match between Harlan and me during the last UFC pay per view. (BTW, I tapped the Big German out, no matter what Harlan says or was captured on video by spectators that night.)
The ensuing bloody mess prompted the quote from Robin that you see in this blogpost title. My double unders kinda fell apart after that, though I wouldn't blame the boo-boo as much as I would blame being really, really goddamn tired.
153 double unders in five minutes
Friday, July 27, 2012
Push press, dead lift, metcon
A. Push Press 3-3-3-3
115-135-155-170(1)
B. Deadlift 1×5 (+5-10lb from 120713)
265. It had been a while since I deadlifted, and I thought it wise not to push things.
C. “Run, Clean, Sit”
400m Run
21-15-9 Med Ball (or Sandbag) Clean 45/20
Abmat Situps
400m Run
6:10, I think. I'm writing this two days later, so I could be wrong.
115-135-155-170(1)
B. Deadlift 1×5 (+5-10lb from 120713)
265. It had been a while since I deadlifted, and I thought it wise not to push things.
C. “Run, Clean, Sit”
400m Run
21-15-9 Med Ball (or Sandbag) Clean 45/20
Abmat Situps
400m Run
6:10, I think. I'm writing this two days later, so I could be wrong.
Wednesday, July 25, 2012
Overhead squats and awful, awful sled drags.
A. Overhead Squats 5-5-5
145-155-170F
I was strong enough for the 170 and did two reps, but a little moment of instability was too much for my right shoulder and its nagging injury to deal with. I'm starting to wonder if I should get this looked at.
B. Sled Drags 5 x 100m
This was awful. (weights only reflect the plates on the sled, not including the sled)
70-90-115-135-170-180
On the last one, I wanted SO BAD to stop, just for a second for basically the entire final 50m But there were a few people watching, so I kept moving at my glacial pace.
145-155-170F
I was strong enough for the 170 and did two reps, but a little moment of instability was too much for my right shoulder and its nagging injury to deal with. I'm starting to wonder if I should get this looked at.
B. Sled Drags 5 x 100m
This was awful. (weights only reflect the plates on the sled, not including the sled)
70-90-115-135-170-180
On the last one, I wanted SO BAD to stop, just for a second for basically the entire final 50m But there were a few people watching, so I kept moving at my glacial pace.
Friday, July 20, 2012
Vegas: Two WODs, comely wenches and a brush with 50 Cent
From the lack of activity on the blog, it looks like I've been skipping workouts. That's only kind of true.
Tracey and I were in Las Vegas from July 16-20, and I managed to sneak in a couple of workouts in between downing huge slushy alcoholic beverages in souvenir glasses and testing the upper limits of my gluttony at expensive casino buffets.
Both my workouts happened at CrossFit Max Effort. It's actually in the same facility as what used to be CrossFit Las Vegas, which I went to when we went to Vegas three years ago, but the owners of what was CFLV split up. Zach got the facility and the other guy got to keep the name. I was considering trying at least one other affiliate when I was down there, but CFME was really easy to find, and $30 fee on Tuesday covered Tuesday's WOD, a t-shirt, and a return trip on Thursday if I wanted. Considering I had to take a cab to the gym, I thought it was a pretty good deal.
On Tuesday, I pulled up in a taxi and was greeted curbside by a rush of Aussie chicks wearing CrossFit shirts. I think they were looking for a way to get back to the Strip.
When they opened the door, I asked them if the CF gym was around the corner.
"Yes! And 50 Cent is on the sidewalk!"
Turns out that Fitty was giving a talk to some Boys and Girls Clubs in the sports complex that houses CFME and he was out front surrounded by a bunch of little kids wearing blue t-shirts.
Of course I didn't have my phone or my fucking camera with me, so I was unable to get a photo with him. He posed for a group pic with the kids and I briefly considered photobombing it and asking someone to e-mail it to me. I would have stood out, because I would have been the only white person in the picture.
The WOD? Oh yeah, it involved 5 sets of 5 reps each of weighted good mornings, weighted pull-ups, and bench press.
I don't remember my totals offhand, but I think it was 145, 35 and 145 respectively. I know I failed a couple of times on the bench at 155 on the fourth and fifth rep.
On Thursday, I decided to go back. As a warm-up, I wanted to walk from my hotel at Caesar's, mid-Strip, as far north as I could on the Strip where I could still find a cab in front of a hotel.
I set out about 10:30am. It was already pretty warm, and it's a pretty decent hike to the Excalibur. I got there a little after 11am so I had some time to kill in the lobby of the hotel. I was wandering around when a couple of girls dressed like medieval wenches grabbed me and pulled me over to take pictures with them.
"Okay, you get down on one knee like that, I'm gonna put my thigh here on your shoulder, while she sits on your knee."
"For this next one, I'll bend in front of you, and you pretend to spank me."
They were set up there with the idea of luring unsuspecting and horny tourist rubes into these photo-ops, then selling the souvenir pics at $25 each.
Not that I would pay for that anyway (I may be a rube, but I'm a cheap rube) but when I looked at the proofs, all I could see on my green T-shirt were two HUGE sweat stains where the straps of my backpack had been. It was pretty gross and not a memory I would pay to cherish forever.
Sorry, wenches.
Of course, now that I think back, I wish I HAD taken a picture of how gross I looked.
The Thursday WOD was seven sets of snatch doubles. Nicole was our instructor and earlier I had been watching her snatch (hey-oh!!). She had some pretty sweet form, and was snatching around what I would be doing, which was especially impressive for a woman who is visibly pregnant. (If by some incredibly small chance she's reading this, oh God, I hope I'm not wrong about that.)
I think I did sets of 95-115-135-140-145-150 and failed on my second at 155.
Of course the two trips to CFME and all the walking I did in Vegas (there is so, so much walking you have to do to get anywhere) did very little to counter the fact that I was drinking jumbo margaritas for time and destrominating buffet tables.
I definitely got my fill of Las Vegas.
Tracey and I were in Las Vegas from July 16-20, and I managed to sneak in a couple of workouts in between downing huge slushy alcoholic beverages in souvenir glasses and testing the upper limits of my gluttony at expensive casino buffets.
Both my workouts happened at CrossFit Max Effort. It's actually in the same facility as what used to be CrossFit Las Vegas, which I went to when we went to Vegas three years ago, but the owners of what was CFLV split up. Zach got the facility and the other guy got to keep the name. I was considering trying at least one other affiliate when I was down there, but CFME was really easy to find, and $30 fee on Tuesday covered Tuesday's WOD, a t-shirt, and a return trip on Thursday if I wanted. Considering I had to take a cab to the gym, I thought it was a pretty good deal.
On Tuesday, I pulled up in a taxi and was greeted curbside by a rush of Aussie chicks wearing CrossFit shirts. I think they were looking for a way to get back to the Strip.
When they opened the door, I asked them if the CF gym was around the corner.
"Yes! And 50 Cent is on the sidewalk!"
Turns out that Fitty was giving a talk to some Boys and Girls Clubs in the sports complex that houses CFME and he was out front surrounded by a bunch of little kids wearing blue t-shirts.
Of course I didn't have my phone or my fucking camera with me, so I was unable to get a photo with him. He posed for a group pic with the kids and I briefly considered photobombing it and asking someone to e-mail it to me. I would have stood out, because I would have been the only white person in the picture.
The WOD? Oh yeah, it involved 5 sets of 5 reps each of weighted good mornings, weighted pull-ups, and bench press.
I don't remember my totals offhand, but I think it was 145, 35 and 145 respectively. I know I failed a couple of times on the bench at 155 on the fourth and fifth rep.
On Thursday, I decided to go back. As a warm-up, I wanted to walk from my hotel at Caesar's, mid-Strip, as far north as I could on the Strip where I could still find a cab in front of a hotel.
I set out about 10:30am. It was already pretty warm, and it's a pretty decent hike to the Excalibur. I got there a little after 11am so I had some time to kill in the lobby of the hotel. I was wandering around when a couple of girls dressed like medieval wenches grabbed me and pulled me over to take pictures with them.
"Okay, you get down on one knee like that, I'm gonna put my thigh here on your shoulder, while she sits on your knee."
"For this next one, I'll bend in front of you, and you pretend to spank me."
They were set up there with the idea of luring unsuspecting and horny tourist rubes into these photo-ops, then selling the souvenir pics at $25 each.
Not that I would pay for that anyway (I may be a rube, but I'm a cheap rube) but when I looked at the proofs, all I could see on my green T-shirt were two HUGE sweat stains where the straps of my backpack had been. It was pretty gross and not a memory I would pay to cherish forever.
Sorry, wenches.
Of course, now that I think back, I wish I HAD taken a picture of how gross I looked.
The Thursday WOD was seven sets of snatch doubles. Nicole was our instructor and earlier I had been watching her snatch (hey-oh!!). She had some pretty sweet form, and was snatching around what I would be doing, which was especially impressive for a woman who is visibly pregnant. (If by some incredibly small chance she's reading this, oh God, I hope I'm not wrong about that.)
I think I did sets of 95-115-135-140-145-150 and failed on my second at 155.
Of course the two trips to CFME and all the walking I did in Vegas (there is so, so much walking you have to do to get anywhere) did very little to counter the fact that I was drinking jumbo margaritas for time and destrominating buffet tables.
I definitely got my fill of Las Vegas.
Saturday, July 14, 2012
2012 Games team chipper
In teams of 4 (our team had 3) for time:
30 GHD situps
30 Deadlifts 225/155 (our team did 185)
30 Double Unders
30 Overhead Squats 95/65
30 Pullups
Athletes start in a conga line with the GHD situps. Athletes can’t advance stations until station in front is clear.
BONUS!: After time is called, each team member then does max 50m suicide sprints with sled and for every 10m, it knocks a second off the team's time.
We finished this in 14:29. I did 300m of 80lb sled drags. Jarrett did 1000m, which made me look like a pathetic little puss.
Thursday, July 12, 2012
Dumbbell complex
A. Unilateral Dumbbell Complex
4 rounds, NOT for time:
5 Snatch – L – 55/35
5 Push Press – L
5 Bent over Row – L
5 Swings – L
5 Goblet Squats
5 Snatch – R
5 Push Press – R
5 Bent over Row – R
5 Swings – R
5 Goblet Squats
Rest 90 seconds.
I used a 45 lb dumbbell. Easier than using a kettle bell, and I'm the World's Laziest CrossFitter.
B. Handstand shuffles length of wall x4
Done.
4 rounds, NOT for time:
5 Snatch – L – 55/35
5 Push Press – L
5 Bent over Row – L
5 Swings – L
5 Goblet Squats
5 Snatch – R
5 Push Press – R
5 Bent over Row – R
5 Swings – R
5 Goblet Squats
Rest 90 seconds.
I used a 45 lb dumbbell. Easier than using a kettle bell, and I'm the World's Laziest CrossFitter.
B. Handstand shuffles length of wall x4
Done.
Monday, July 9, 2012
Snatch and "CrossFit Triathalon"
A. Hang Squat Snatch
3-2-1-1-1
Ended up at 135lbs
I was not happy with my technique. I just lack confidence to catch it in the squat.
B. “CrossFit Triathlon”
For time:
800m Row
800m Run
200 Double Unders
I got done the row in under 3:00, was back from the run around 7:25, and took forever on the DUs.
13:18.
3-2-1-1-1
Ended up at 135lbs
I was not happy with my technique. I just lack confidence to catch it in the squat.
B. “CrossFit Triathlon”
For time:
800m Row
800m Run
200 Double Unders
I got done the row in under 3:00, was back from the run around 7:25, and took forever on the DUs.
13:18.
Monday, July 2, 2012
Filthy Fifty - "There's a reason they don't call it Happy Fifty"
For time:
50 Box jump, 24″
50 Jumping Pull-ups
50 Bell Swings, 35/25lb
50 Lunges
50 Knees to Elbows (overhand grip)
50 Push Press, 45/35lb
50 Back Extensions (sub=Good Mornings 45/35lb)
50 Wall Balls, 20/14lb
50 Burpees
50 Double-unders
31:33 (PR)
There is so much about this WOD to hate. I do not like knees-to-elbows, and the burpees were like pure torture. On the 16th burpee, I went down and stayed down. I contemplated having a little nap.
I did the DUs in two sets of 25, which sounds good, but in between those sets I rested long enough to watch a sitcom.
I beat my very old PR by about two minutes, but I think the old one was set using strict burpees. Not sure how much of a difference that would have made today. Maybe a lot, I dunno.
50 Box jump, 24″
50 Jumping Pull-ups
50 Bell Swings, 35/25lb
50 Lunges
50 Knees to Elbows (overhand grip)
50 Push Press, 45/35lb
50 Back Extensions (sub=Good Mornings 45/35lb)
50 Wall Balls, 20/14lb
50 Burpees
50 Double-unders
31:33 (PR)
There is so much about this WOD to hate. I do not like knees-to-elbows, and the burpees were like pure torture. On the 16th burpee, I went down and stayed down. I contemplated having a little nap.
I did the DUs in two sets of 25, which sounds good, but in between those sets I rested long enough to watch a sitcom.
I beat my very old PR by about two minutes, but I think the old one was set using strict burpees. Not sure how much of a difference that would have made today. Maybe a lot, I dunno.
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