Team WOD

Teams of four, one person working at a time:

250 pull-ups
250 bell-swings
250 double unders
250 overhead squats (m-95lbs)

I teamed with Derek, Michelle and Cheryl.  Keenan made me captain, even though I was the shortest person on the team, so I dubbed us "Team Napoleon Complex." 

We got done this in 35:50, I think.

The last time I did this, I think I did too many of the team's pull-ups, and it fucked me over for weeks. 
This time we spread the work out pretty evenly, but Derek did do a bit more than the rest of us. 

Wait... we're supposed to do TWO rounds?!? What the Hell?!?

A. Front Squat
Heavy single 1-1-1, then 90%x2, 85%x3x3


225-245-260F


B. “Skippidy-do-dah”

2 rounds:
100 single skips
10 Hang Power Snatch 95/65
50 Double Unders
15 Ring Dips
25 Crossover Skips
20 Hang Power Clean 95/65

As I was finishing this circuit in around seven minutes, I couldn't figure out why my time was going to be so much better than everyone else on the whiteboard. 

Then I looked over and noticed that we were supposed to do TWO rounds. 

Fuck. 

I finished my second round at 17:59. 

”Age-Adjusted Angie”

A. ” Age-Adjusted Angie”


100-age pullups

100-age pushups

100-age situps

100-age squats

  I had to do 64 of everything.  12:56.  All I know is that my right shoulder is fucked, and push-ups were more brutal than ever.  I did most of this in sets of four or three. 

Clockless CLOC #5

Yesterday's WOD at CrossFit Regina was back squats and then "Helen."  My lower back was sore for most of the day so I decided that I wasn't going to chance further aggravating it. 

Instead, I decided to to CLOC #5 from last week:

15 power cleans @ 115lbs
30 double unders
10 power cleans @ 135lbs
30 double unders
5 power cleans @155lbs

There were various groups doing various things around the gym, and  clock was already running, so I started doing the WOD on my own. 

I neglected to let either of the coaches know, so Keenan re-set the clock while I was about 90 seconds in.  He was extremely apologetic, but honestly, he did me a favour. 

I was thinking I'd get finished this WOD in under 5:00 and I might even threaten the 4:00 mark if my DUs were on. 

They weren't.  AT ALL.

Despite the fact that I didn't have a clock running, I was trying to get it done as quick as possible.  But I couldn't string together more than 10 DUs in a row for the most part.   And the more inept I was at them, the more pissed off I became.  And the more pissed off I got, the worse my DUs became.  By the end, I was a hapless-skipping rage monster. 

I don't know how long this took me, but it's very possible I wouldn't have made it under the 7-minute time cap.

"Two is Company"

Partner a does a 1k Run, Partner b does an AMRAP of
2-Burpees
4-Bell swings 55/35lb
6-Pull-ups

Partner b continues til Partner a returns, and then they switch-Partner a does AMRAP and Partner b runs.

Then Partner a does a 1k Row, Partner b does AMRAP of
2-Wall Ball – 20/14lb
4-High Pulls with kettle bell 55/35lb
6-Abmat Situps
Partner b does AMRAP til Partner a rows 1k, and then they switch-Partner a does AMRAP and Partner b rows.


I partnered with Steve.  We got 21 rounds in 20:52.  I'm not sure if that's good or not. 

Fran

21-15-9

Thrusters (95lb)
Pull-ups

It had been almost exactly two years since I had last done the standard Fran workout.  (Note: I re-read my blog post from back then and holy shit do I take myself way too seriously sometimes.) 

I was still pretty sore from the WOD on Wednesday so my expectations were not great that this would be the day I would finally break 5:00 on Fran.  I tried doing a few thrusters when warming up and they got heavy after, like, three reps so that didn't exactly boost my confidence, either.

I'm writing this three days later, so don't remember a ton of what happened once the actual WOD started but here are some highlights from my fuzzy recollection:

• 21 thrusters - I did 11 straight, rested with the bar on my chest, did another four, rested again, did one more and then had to drop the bar.  Obviously, it wasn't as efficient as it could have been.
• 21 pull-ups - I think I did 12 uninterupted, then five and four. 
• Finished the first round in about 1:40ish

• 15 thrusters - Sets of eight and seven.  I know in the past I had to split these into sets of five, but I think that was because I had burned myself out in the first round by doing both sets uninterrupted.
• 15 pull-ups - Rapid singles, briefly touching my feet to the ground, but not letting go of the bar for a bunch of them at the start.  I must have stepped away from the bar at some point, and probably more than once, to give my hands a rest. 
• Finished the second round at about 3:30ish.

• 9 thrusters - sets of five and four, I think.  I can't remember.
• 9 pull-ups - As I got near the end, I remember thinking: "Okay, don't fall off the bar this time, dumbass. Especially since you're doing this on the 8-foot bar over a box."

"TIME!"


4:50.  PR 

Even though my first sub-5 Fran time comes about three years too late, I'm still happy about it.  It had been a longtime goal.

Days like this are when I really love CrossFit. 


.

A. CLOC#3

In 10 minutes find:  1RM Push Press, then 1RM Front Squats.
10 minutes max for both, racks allowed for both.

I like these kind of  competition WODs.  Several times, with the benefit of a a decent warm-up, I have a new PR.  Maybe short amount of time actually helps generate some adrenaline or nervous energy or something that helps the lift.  Plus, I don't have too much time to psyche myself out.

For the push press, I started out at 165, then did 185 and 195 (one-rep PR by 10 lbs)

For the front squat, I can't remember what I did.  Probably 225, 245, and then 255 (one-rep PR by 5 lbs)

Total: 450bs



B. CLOC#4 = Chipper

50 Wall Ball – 20lb to 10′ for guys
40 Overhead Lunges – 20 per leg with 25lb plate for guys
30 Box Jumps – 24″ for guys
20 Push-ups
10 Toes to Bar

7:03.  This is an okay time a bit faster than I expected.  Some other guys just killed this WOD... I think Uncles had some crazy time like 4:44.   It was weird not having the clock on the wall showing where we were at time-wise for this WOD (it was being used for another group doing CLOC #3) and not having any idea how fast or slow I was going.  I'm not sure if it helped or not.  I'd like to think I could have pushed a bit harder if I knew I had a shot at being sub-7.   Or maybe knowing that I was going faster than I expected would have made me complacent.

Cleaning my CLOC

A. Power Clean 3-3-3, Squat Clean 3-3-3


Power clean 155-185-205 (3-rep PR)

Leya did her best to correct my suspect form and shoddy footwork, and I actually had a couple of decent lifts at 185.  Then the weight got heavy and I started spreading my feet way wide on the 205s.  Got 'em up, though. 
Squat clean 135-155-175 (3-rep PR)


B. CLOC#1* 

*This WOD is part of the 2012 CrossFit Ladies of Canada challenge. 

2 rounds for time of:
1000m Row
30 Air Squats
15 Burpees onto a 45lb plate (guys)

We could have done a bonus third round, but I opted out, like most people.  This was plenty. 

I wanted to keep both my rows under 4:00.  I was well under that for the first one, probably 3:35 or 3:40ish but was just over for the second one.  Because the end was near, I think I completed the squats and burpees quicker in the second round, though. 

12:51

Like the salad dressing, hate the WOD

Looks delicious, huh? Well, the WOD that shares a name with this dressing sent me into a weekend-long shame spiral.

“Thousand Islands”

10 Burpees

1000m Row

10 Burpees

1000m Run

10 Burpees

1000 Skips

10 Burpees

33:47.  All I know is that it took FUCKING FOREVER once I got to the 1000 skips.  I couldn't do more than 50 straight without my feet protesting that I was hurting them, so there were a lot of breaks. 

I belatedly realized,after already doing more than 600 skips, that I could skip faster than I had been and it didn't seem to affect my cardio or discomfort (could still get 40-50 consecutive skips in a set before my feet started to call Amnesty International) so I guess that's something to keep in mind for next time. 

Another BCBD WOD - "30/20 Chipper"

30 Pull-ups
30 Jumping Squats
30 1 arm Dumbbell Shoulders to Overhead (5L/5R)  35lbs
30 Burpees (onto bumper plate)
30 1 arm Dumbbell Snatch (Alternating) 35lbs
20 Burpees (onto bumper plate)
20 1 arm Dumbbell Shoulders to Overhead (5L/5R)
20 Jumping Squats
20 Pull-ups

I'm a dumbass so I not only lost count of my burpees several times during the set of 30 but also forgot to do the first set of jumping squats until after I had done the burpees. 

This took me 13:50. 

BCBD WODs

I'm not going to the Bridge City Beatdown this year, having missed the opportunity to sign up when in Vegas.  But we still get to try some of the competitions. 

A. BCBD SAT WOD#1
4 minutes to find 5 rep max Clean – FOR MAX WEIGHT
Start with an empty bar. You have to load your own bar, and you have 35 seconds to complete the five reps once the bar leaves the ground.

I like WODs like this, and they are far less nerve-racking outside of the competition. 

Started with 145.  Then I did 165.  I had more than a minute left so decided to go to 175. 

175 actually felt better than 165.  I feel like there was some room left for me to go up. 



B. BCBD FRI WOD#1
50 ft shuttle x 22 lengths – FOR TIME

Start behind a line, run around a pylon 25 feet away, come back behind the line and touch both hands on the ground.  Sounds easy.  Sucked by the 11th rep.

2:17.