Back Squats and Rowing Sprints

A. Back Squats 1-1-1
 
The lift of the day was actually snatches.  I'm trying to rest my right arm, which seems to be helping sweet fuck all; I'm running out of options that don't involve me seeing a doctor, a physiotherapist or a teary-eyed farmer with a shotgun who wants to "do right by ol' Tyler."

Anyway, I did squats instead.  In between, I goofed around a lot.


285-295-310 (PR)



B. Rowing Sprints

500m x 5.  Rest two-four minutes between.  Or more.  This shit is hard, yo.


1:40, 1:41, 1:42, 1:49, 1:52


By the last one, I was just coasting.  I didn't set any PRs on this one, but it may have been my fastest-ever average over five sprints, because I didn't have the massive drop-off until later.  I'm not going to do the math to figure out.  Fuck math.

Max Clean and Jerk / Angie to the Max

A. Max Clean & Jerk 3-2-1-1-1

 

135x3, 155x2, 185x1, 205x1, 210x1(PR)

 

 

B. “Angie to the Max”

 

2 rounds of 2 minutes AMRAP each of:

• Pullups
• Pushups (not exactly modified, but, as Leya pointed out, they were substandard and shitty ... though I don't really blame her*)
• Situps 
• Squats

I really need to pay better attention.  I thought this was two minutes of Tabata for each of these exercises and didn't realize that it wasn't until I looked up at the clock. 

Then when I fiinished the squats on the first round, I thought I was done.  I sat down and started adding up my results, glad it was over.  Then I realized everyone else was back doing pull-ups. 

Knowing I had to do another eight minutes of this was a very unpleasant wake-up call.

 

Total reps, if I did the math right, was 363. 

Overheard at the Gym:

"My God, Leya, your shins! You should wear socks.  Not to protect your shins.  To protect me from having to see your shins."
-Me.

.

C&J Waves then "Jump, Jump"

A. Clean & Jerk waves  

(70%x2, 75%x1, 80%x1) x 3

I used 145 as my 70%, 155 as my 75% and 165 as my 80%

We do three sets of this, transitioning quickly between the weights and resting in between sets.

Done.  Got nice and sweaty. 



B. “Jump, Jump!”

For time:
100 double unders
15 deck squat jumps
75 double unders
10 deck squat jumps
25 double unders
5 deck squat jumps

7:36.  Not a stellar time.  It might be time for a new speed rope.  My current one is frayed and it gets snagged on my shorts on failure.

Front Squat / "Sweaty Med Balls"

A. Front Squat 1-1-1 (work up to heavy single)


225-260(FAIL)-245-250(FAIL)


B. “Sweaty Med Balls”

Buy in: Run 400m w/ MB – 20/14lb

21-15-9

Med ball Squat Cleans
Wall Ball Push Press (no squat)
Med ball Jump overs (ball facing)
Buy Out: Run 400m w/ MB

12:25

Team Okotoks

Team Okotoks

In teams of 4 (2 men and 2 women):
600m run by both males in tandem
25 OHS 65# by both females, each (men rest)
25 OHS 95# by both males, each (females rest)
80 burpees in 8 sets of 10, each athlete does sets of 10 in order i.e. 1,2,3,4,1,2,3,4
25 KBS 55# by both females, each (men rest)
25 KBS 70# by both males, each (females rest)
600m run by both females in tandem

18:50

"I'm, like, 72 per cent hetero"

The quote in the headline refers to the fact that I'm quite comfortable calling another man handsome or remarking on his awesome abs.  (Looking at YOU, Mr. Joel Uncles.)

A. Back Squats 3-2-1-1-1

I did 185(3), 225(2), 255, 275, 295, 305 (PR~!)


B. "Cindy" (but with sit-ups)

Decided to give my right arm a rest and do something about my gut at the same time, so I subbed the push-ups with sit-ups. 

20 minute AMRAP
5 pull-ups
10 sit-ups
15 air squats

Got 17 rounds plus 5 PLU and 4 SU. 

Team WOD

10:00 am: Team Workout (and ACT)


For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 35lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
50 foot Sprint



Teams of 4 (ideally 2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movements. No athlete can begin their next station until the athlete ahead of them is clear from that station. A team’s result is the total time for all 4 members to go through the workout.

I have no idea what our team's result was. Wait, that's not true.... It was... nope.  Can't remember.   I was slow on the T2B and Hated (with a capital H) the walking lunges. 

"I've got a bad feeling about this" and The Boy rows 1100m

A. Leg Pistol Practice 15-25 reps


I'm starting to get okay at these.  I can do them with both legs now.  Some kind of minor groin strain affected my ability to do them with my right leg (which is the one that needs the most improvement) but I managed to squeeze a few out. 

B. 1500m Row for time.

I figured that if I managed to get sub-6:00 on this, I'd be happy.  I did a bit better than that and completed it in 5:28.3, which was one of the better times of the day up to that point, and one I was pretty happy with.  Anytime I'm within 10 seconds of Shae on anything, I'm not gonna complain.   I've never been a particularly strong rower and being only 5-9, I don't have any particular physical gifts in that area.  I think it was just that I found the right pace and stuck with it.  I took a momentary breather at around 1100, but it was short and then finished it off. 

C. Push-ups and Double Unders:

For time: 75 Pushups.  Each break do 20 Double Unders.

This video pretty much sums up my thinking going into this.   



Yeah.  After experiencing virtual push-up impotence while getting it on with "Age-Adjusted Angie" last week,I had visions of having to do something like 600 DUs while trying to get through this WOD.  75 push-ups isn't that big of a deal, normally, but they're pretty much my biggest issue with my shoulder right now. 

It wasn't quite that bad, but I did have a pretty frustrating moment at the end. See if you can guess what it was. Here's how this WOD broke down for me. 

16 push-ups
20 DUs, in sets of  2+14+4.  Nice way to start, huh?
12 push-ups, for a total of 28
20 DUs
13 push-ups = 41 total
20 DUS
10 push-ups = 51 total
20 DUs
10 push-ups = 61 total
20 DUs
8 push-ups = 69 total
20 DUs
5 push-ups = 74 total  "I can't do one more? Are you fucking kidding me?!?" 
20 DUs
1 push-up. 

Time: 9:59


Afterwards, the Boy came out of the playroom and wanted to exercise.  We did some of the usual stuff. Burpees, squats, jumping ring pull-ups.   He did assisted box jumps on a 20" box (he jumps while holding my hand, I give him a pull to help him get a bit higher.

Then, he hopped on the rower. I told him to go for 200m.  He did that and kept going.

"You wanna go for 300?" "Yeah!"  

After 300, he didn't show any signs of stopping.

As he approached 500m, I was encouraging him.  "You're doing awesome.  Don't stop until you get to 500."

"I'm not gonna stop until I get 1000!"

I thought that was typical 5 year old bravado, and maybe he was trying to impress Alana who was rowing next to him (he's into blondes), but he kept going.  And going. And he hit 1000!

Then he kept going some more, and I'm thinking I don't want this kid to injure himself.  And, besides, it's after 7pm and I need some supper.  So I let him hit 1100 and then stop him.  He got a nice round of a applause from the CrossFitters and Kim Fly wrote his name on the whiteboard for the first time.

Cleans then Row/Burpees

A. 2 position Squat Cleans
@ 75% (floor/knee)+ Jerk on 2nd Clean, x5 sets

-Take 75% of your max clean (either squat or power).  In my case, this was 160lbs.
-Do a squat clean.
-Don't drop that bar! Your work ain't done.
-Do a hang squat clean.
-Finish with a jerk. 
-Rest a minute or so. 
-Repeat four times.

Done.




B. Row/Burpees

For time:

1000m row
50 speed burpees
500m row
25 speed burpees

11:29

Within 3 minutes, do 30 unbroken box jumps (20″), must step down.

Done.   Although the "within 3 minutes" thing is open to interpretation.  I took it to mean that you had to start it within three minutes of finishing the WOD, which I did.  (started at 2:59)    I'm pretty sure I took less than three minutes to do all 30 jumps, so I'm covered that way as well.

However, if it meant that we were supposed to COMPLETE it within three minutes of finishing the WOD, well, good fucking luck with that.