Hang Squat Clean / Three Minutes To Win It

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

95x3, 105x2, 115x1, 125x1


B. "Three Minutes To Win It"

• Three 3-minute rounds, one minute rest between them.
• In three minutes, do 75 double unders and 35 squats.
• In the time remaining, do as many strict pull-ups as you can.  Score is total number of pull-ups. 

I started out strong and faded.

First round, I did 13 pull-ups. 
Second, six pull-ups
Third, I didn't finish the squats (I got 34) so zero pull-ups. 

Total: 19 pull-ups

Tyler: "My leg's all better." Tyler's leg: "Nuh-uh."

I had to go to Saskatoon for work, and this gave me the opportunity to finally check out CrossFit Brio, which is something I've been wanting to do for some time.

 Brio always has a good representation at Saskatchewan competitions and it seems like they've got a really good sense of community in the gym.  David and Jocelyn, who own the place, are nice people who -- according to Jocelyn -- get into debates over supper about whether Jocelyn can hold a plank for five minutes... debates that need to be settled that very moment by her attempting to do so. 

The gym itself is a nice big open square concept, perfect for all sorts of stuff.  Which is good, because when I was there, that's exactly what they did.

Warm-up was a group 400m run.  They run on the street that goes in front of the gym and the 400m route takes you over a set of train tracks.  So we had to do 10 squats when we crossed the tracks and another 10 when we came back.  

WOD #1

Six-minute AMRAP

10 Toes-to-Bar

10 Jumping squats

10 "Speed Burpees" - These ones were different than what CFR refers to as speed burpees. In the Brio version, when you drop down, you go to a plank but you don't have to touch your chest to the floor.  It is kind of similar to a mountain climber, but you bring both your feet back under you at the same time and jump up.

It was during this WOD, and even during the time before when we were warming up on T2B, that my right leg started to feel pretty tight and a bit uncomfortable.  It hampered my ability to string together T2B during the WOD, other than in the first round.  The speed burpees were pretty uncomfortable, too.  The jumping squats actually seemed to help.  

I got 4 rounds plus 2 T2B

WOD #2

AMRAP - One minute of work, one minute rest. 

Five stations, do each station twice, add up reps.  

Rope Climb

70 lb KB swing

Box Jump (Rx'd was 30", but they didn't have enough boxes that tall, so I did 24") 

Handstand Push-ups 

Double Unders 

  

Gym rule was that you need to wear long socks if you want to climb the rope.  I didn't have any with me, but Jocelyn lent me one of hers.   

I feel pretty.

It had been a while since I'd climbed a rope.  I wasn't worried about the climb, but I was concerned about the dismount.  CFR used to have a big crashpad to drop onto.  Brio has a floor, with thick excess rope gathered at the bottom.  

This means you have to control your descent a lot more, which is great for increasing the level of fitness for people, but bad for the inherently lazy like me.   Since my leg was sending me signals that it was more than willing to stage a mutiny, I wanted to be careful.  

Round 1

2 rope climbs - I thought about going up for a third, but after starting, I quickly abandoned the idea.  One rep wasn't worth the potential for injury.  

20 bell swings -  Did not feel great on the leg.  

20 box jumps - I could have done these with more urgency.  I stepped down, rather than hopped down.  And I was grateful they didn't have another 30" box.

16 HSPU - I think I did 10 straight, took a break, and did another 6.  Coming off the wall was awkward and I tried to use my non-injured leg as much as I could. 

53 Double Unders - Not bad, all things considered.

Round 2

1 rope climb - I had the energy for the second one, but decided to not risk aggravating the leg.  

17 bell swings - I really wanted to beat my previous total.  Then I picked that fucking thing up and gravity reminded me who was in charge.

22 box jumps - Found some of the urgency that was missing in Round 1, even though I was more tired by this point. 

11 HSPU - kept my legs together to get more efficiency out of kip, as Jocelyn had advised.  It helped.  I did 8, stopped, then fell off the wall on my first one back. Did another couple before time ran out.

60 DU - I thought my previous total was beatable.  It was. 

If my math is right, I did 111 reps in each round, good for a total score of 222. 

After a couple days in the car and more sitting around than I'm used to, I'm still feeling it in the leg, but I'm not considering this a major setback.

  

Back at it: Power Snatch and Running

I think the leg injury is mostly behind me now.  Standing up at my desk at work seemed to accelerate the healing, even if I couldn't go to CrossFit for two weeks due to getting snipped.

I'm not lazy.  I'm just not taking any goddamn chances. 

I wasn't completely inactive during this time, though.  Just this past week, the Boy learned to ride his bike without training wheels, so there was some light jogging beside him, mostly to make sure he didn't crash into a car or a tree while he was bragging about how awesome he was doing.

But, my leg and my junk have now healed to the point where I can go back to CrossFit Regina and give "not taking it easy" a shot. 

A. Power Snatch 3-2-1-1-1


95 x 3, 115 x 2, 125 x 1, 135 x 1, 145 x 1(FAIL), 145 x 1

I could feel a bit of tightness in my leg, but I don't think it really hampered anything. 


B. For times:

Run 800m, 400m, 200m, 100m

800m - 3:25
400m - 1:34
200m - 0:45
100m - 0:19

Running felt good.  I didn't think about my leg at all while I was doing it. 

It was pretty dark in the alley, so I wasn't sure about footing and may have been a bit more tentative because of it.  I don't think it made much of a difference in the times. 

I didn't set any PRs, but it feels pretty good to be back. 

"Nicole"

AMRAP in 20mins:
400m Run
Max Pullups

  My leg was still bothering me a bit but I felt it more on the dismount from the bar rather than the runs.  I wouldn't say I was going 100%, but I was going faster than I thought I would've been able to.     This was my first time doing kipping pull-ups since coming back.  It was fine.      Here's how the rounds looked like for me:    400m, 20 pull-ups 400m, 17  400m, 17 400m, 15 400m, 13 400m, buzzer went before I could get to the bar.      

"Helen's Homely Cousin"

Back at CrossFit Regina for a second day, as I seemed to be doing alright after the first day back. 

The WOD was Angie, but that's not something I'm close to ready for. 

I made up my own little thing. 


"Helen's Homely Cousin"

Four rounds:

200m run
12 shoulder press (75lb)
6 deadhang pull-ups

My pace on the run was about the same speed as you'd see me running on the last round of Helen, maybe slower. 

This did allow me to work up a bit of a sweat, and the strict presses became challenging, especially in the later rounds. 

I finished in 9:44.  That's not great, but it's something. 

FMLeg

Leg still hurts. Resting, occasionally stretching, and going to physio didn't seem to help.  I decided that I might as well go back to CrossFit and try to do a little something.

First I just did some stretching, which hurt.  Then, a slow version of the warm-up.  Squats weren't bad. Push-ups and small numbers of deadhang pull-ups were fine, except getting up off the ground was awkward and dismounting from the bar had to be done onto one leg.  I could do the Samson stretch. 

I tried a little bit of light jogging in the alley, maybe 200m.  The leg protested at first, but finally went along with it, grudgingly.  It was the first time I travelled faster than a slow walk in a month, though I did wonder if I would pay for it later. 

I turned up the speed to maybe 50-60%.  It felt good to be moving again, even if I had to ease into a jog, rather than just take off in a sprint. 

I was at the gym during the time set aside to make-up WODs that had been missed.  The WOD for that day included a bunch of stuff that my leg wouldn't let me do.  Hang power cleans, burpees and toes to bar.  I could have done the bell swings at 35lbs, but not 55 (I checked). 

So I made up my own WOD.  It was kind of lame but, then again, so am I (literally).

First minute - one deadhang pull-up, one push-up
Second minute - two and two
Third minute - three and three
etc....

I got through the seventh minute and threw in the towel. 


Later, I actually felt pretty good.  As long as I kept standing.  Sitting down for an extended period (like, say, in a car for the length of time it takes me to drive to work) then attempting to stand and walk still sucks.