2010 Cdn Regional WOD #4

Max Deadhang Pullups x3

11-6-6




Canadian Regional WOD#4 2010 – Individual Event
For time:
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees

6:22.  That's quite a bit better than the 7:49 it took me when I did this in 2010. 

There were people with sub-5-minute times, so this isn't super-awesone but it's pretty good. 

My double unders didn't seem to betray me so much, like they have of late.  I did the first 50 unbroken.  I thought that might hoop me for the rest of the WOD but I don't think it did. 

Push Press triplets / 2010 NE Regional WOD #3

A. Push Press 3-3-3-3

135-155-175-185

 

B. Northeast Regional WOD#3 2010

AMRAP in 12 mins:
7 Deadlifts – 205/145 (rx’d was heavier – 275/185)
7 Handstand Push-ups
14 Box Jumps -24/20″

5 rounds, plus 5 deadlifts. 

No Foolin'

For time:

21-15-9 of:

Snatch (75lb)

Pull-ups

Then 21-15-9 of:

Power cleans (75lbs)

Fucking toes-to-bar

THEN 21-15-9 of:

Push press (75lbs)

Box jumps (24")

This was going alright... then the first segment was done and my forearms caught on to the fact that I was in the process of doing something really terrible to them.  They started actively resisting on the T2B and even on the power cleans.  At that point, it was just a matter of chipping away at the middle segment like Tim Robbins digging an escape tunnel out of RapenSuck Penitentiary in The Shawshank Redemption. 

On the final segment, I went through the push press pretty fast but the box jumps were about as inspiring as you'd expect. (i.e. not very)

Final time: 21:15

Overheard at the Gym

"I'm doing that Whole Life Challenge."

"How is it?"

"It sucks."

"For something called 'Whole Life Challenge,' it sure seems like you're missing out on a lot of things."

A Spaz with a Muffin Top - What's not to love?

A. Power Snatch Double 2-2-2-2-2

95-115-125-135-145

Leya was coaching and was doing her best to remain positive about most of my form while being diplomatic about the fact that I'm jumping and stomping way too much. 

Let's face facts:  In life, and in CrossFit, I'm a bit of a spaz.  I'm always gonna be a bit of a spaz.  And when I snatch, I snatch as a spaz would.

As I stepped up to the bar for the last set, it occurred to me that I was stuck on a single snatch at 140 for the longest time.  Now, I wasn't even all that nervous about two at 145.  Truthfully, I probably would have attempted to go heavier afterward if it wasn't so late.  We had to move on to the metcon.

  

B. “Open 12.3″

AMRAP in 18 minutes:

• 15 Box Jumps 24″/20″
• 12 Push Press 115lb/75lb
• 9 Toes to Bar

I got 6 rounds + 15 box jumps + 12 push press  + 2 T2B

Not quite as good as my results last year when I got 7+ rounds, but it's not too far off.  Last year, I think there would have been more a competition feel to it, and I was probably a little more warmed up.  I also think I surprised myself with how good I did last year, so this was okay. 

After seeing some pictures from the Volke's garage WOD and thinking I looked a bit silly in a pair of excessively baggy shorts, I decided to wear some shorts that were more reasonably sized. 

As it turns out, the tighter waistband on those shorts accentuated my already considerable muffin top.  That was unfortunate for bystanders at CFR last night, as I decided I needed to ditch my shirt for the last part of the metcon. 

Garage WOD at the House of Volke

Steve invited some CrossFitters over for a series of Team WODs at his house, and it was a good time.  Steve and his wife Carmen are such nice people and he's got a sweet little set up for small-group WODs.  With 11 of us doing events simultaneously in his garage and basement, things got chaotic, but it was a lot of fun.  

Here's what we did:

I was on Team 1, along with Joel, Lucas, and Michelle.    You can see our results above. 

Observations:

• Event 1 was the toughest, followed by Event 3.  
• Event 2, we only counted burpees but were still supposed to work hard on the other stuff, not rest until it was our turn to do a minute of burpees (only had to do that twice). 
• Originally these WODS were set up for three people.  We figured out extra stuff for the person to do for each WOD (Event 1 - 45lb pet rock, Event 2 -  shoulder height bell swings, Event 3 - rest.) I liked Event 3 best.   
• I have no idea how to do corkscrews without fucking up my back, so I did very few of them.  Though it wasn't so much the technique limiting me as it was the fact that I was fucking tired.
• The hardest part of Event 1 was the K2E.  I didn't want to drop off the bar. 
• The hardest part of Event 3 was the weighted step-ups.  I had to reach down to a dark place in my soul to get done the 10 reps on the last one. 
• Team Fran was not too tough, because there was a lot of resting involved. Four teams of 4, you could probably increase the number of reps in each round a bit, maybe 60-40-20 or something like that.
• Lucas did all 45 pull-ups in the first round by himself.  Joel did more than 20 thrusters.  I contributed my share to our efforts in Team Fran, but nothing herculean.  
• Team 3 had three people, so it would have helped them in some aspects and hurt them in others.  Plus, all the teams started on different events, so the standings are not exactly comparing apples to apples.

"The Chief"

A minor illness, sick kid and other real-life stuff kept me out of the gym for close to two weeks.  First WOD back is a classic. 

"The Chief"

Five three minute rounds (one minute rest between) with an AMRAP:
3 Squat cleans (135lbs)
6 Push ups
9 Squats

At the start of each round, you start with the 3 squat cleans.  I think we've done the "pick up where you left off" version in the past, too but since Aaron was the coach today, I'm going to assume without looking it up, that starting at the start of the sequence is the correct way to do it. 

Round 1: 5 rounds even.
Round 2: 3 rounds +3+6+7
Round 3: 3 rounds +2
Round 4: 3 rounds +2
Round 5: 3 rounds +2

The Bad:

• This is quite bit lower than my better results on this 
• My push-ups continue to suck, both in form and my ability to perform them.
• My score was the lowest of all the dudes. 

The Good:

• At least I'm back in the gym.
• There's something about doing 135lb squat cleans that just make me feel fucking awesome.

Pig out on Bo Sau & IKEA Meatballs: CF Currie Barracks II

I wasn't intending to get up early to go to another WOD at CrossFit Currie Barracks on my last day in Calgary, but I was compelled to by the guilt for all the pigging out I did. 

The pigging out included two straight nights of eating Bo Sau, a Vietnamese meal that we normally only have on semi-special occasions.  That's because it involves frying beef, onions and squid (others eat it) on a skillet right at the table, and it will make your clothes and your house smell like fried onions. 

You then roll the meat, onions with some greens and rice noodles up in a rice wrap that's been softened by water.  You dip the roll in a fishy sauce (whiteys like me used the same sauce you'd dip spring rolls in, VN people use a fishier sauce that also has pineapple chunks in it) and stuff it in your mouth. 

See the picture below for everything that's involved: 

It's greasy, smelly, time-consuming and abso-fucking-lutely delicious.  It is impossible to eat a moderate amount of this stuff. 

By the way, a few hours before our first Bo Sau night, I found myself in IKEA, and decided that I simply had to take advantage of their delicious and economical meatball meal. 

Did I mention I also tried deep fried pickles for the first time when I was in Calgary?  They're AMAZING, by the way.  

We also got these cupcakes from a place called "Bliss."  Not so much cupcakes as much as giant piles of icing.  They were okay... I only ate mine and 3/4 of the Wife's. 

See, people, this is why I need to do CrossFit.  I am a relentless eating machine.  Without CrossFit, this is me...

So, back to CF Currie Barracks I went. 

Another vigorous warm-up, and then it was time for:

Elizabeth

21-15-9

Squat cleans  (135lbs)

Ring dips   

Took me 13:29. 

That's not the fastest I've ever done it, (see sidebar) but it's possible that the time I've listed a PR for I did power cleans and just didn't specify in the blog.  Or maybe I was just slower this time around.  Either way, I'm  okay with that. 

We followed up with a 500m row.  I did that in 1:43.5.   

Cheating Regina Bastard: CrossFit Currie Barracks (Part 1)

The Wife and I were in Calgary for a few days.  Whenever I travel, I try to hit a local CrossFit if possible.  Calgary has quite a few affiliates, and I've been to two in previous visits, CrossFit Calgary and CrossFit Athlete Inside.

I liked both of those gyms, and would happily go back to either.  But I don't get away from Regina that much, so I wanted to try a new place.  As luck would have it,  a new affiliate opened up not far from where I was staying.  (By "not far" I mean "only a 20-minute drive."  It's Calgary, after all.) 

CrossFit Currie Barracks opened this past August.  It's located in an area that used to be a military base but is being re-zoned for commercial and residential, I think. 

I kind of liked the atmosphere in the gym.  It had everything you need to do CrossFit (weights, bells, boxes, rings, rowers, balls, pull-up rig), and it was well organized without being excessively shiny or pretty. 

I don't think CrossFit gyms should be too pretty.  

As a visiting CrossFitter, I arrived early for an 8am WOD, both to make sure I'd find the place okay, and to sign a waiver promsing I won't sue if I drop a weight on my idiot head. 

So I did a little warm-up on my own, then after introductions ("This is Tyler.  He's from Regina.  Don't hold that against him.") Coach Eric put the small group (I think there were a half-dozen of us, give or take) through a group warm-up.  Walking lunges, shuffle lunges, inchworms, that sort of stuff.  I actually was sweating pretty good just from that. 

The WOD was fun.  (Our fun is not fun)

18-min AMRAP:

3 hang power snatch (95lbs)

6 overhead squats

9 knees-to-elbows

12 24" box jumps

Once again, my tendency to not pay attention to shit bit me in the ass.  For some reason I thought we only had to do three OHS, so that's what I did for the first two rounds.  Eric corrected me after I dropped the bar on the third round, so I made up for the ones I missed by doing nine straight.  That was embarassing. 

I've been too scared to check out the CFCB website to see if there were any references to the "Cheating Regina Bastard."

Oh yeah, the WOD.  Well, as expected, the snatch was okay and the OHS was doable.  I didn't have to break them up. 

The K2E... well, I did have to break those up. Sets ranged between two and four, for the most part.  I might have done singles in the later rounds.  

The box jumps got old fast.  I started out doing full sets of 12 but switched to 8s and 4s soon enough. 

I wasn't sure what I'd get on this.  I figured 5+ rounds would be okay, but wanted to break 6. 

I finished with 6 full rounds plus 3 snatch, 6 OHS and 4 K2E.