10 more minutes of AirDyne

This time, I did 147 calories in 10 minutes. 

Steve says the goal should be 300.  He's in the high 200s.   A more realistic goal for me would be to win the NBA Slam Dunk Competition in the same year I quarterback the Cleveland Browns to a Super Bowl victory. 

10 Minutes of AirDyne

We have a new AirDyne.  Despite dealing with a chest cold, I decided to ride it for a few minutes.  A few minutes turned into 10. 

Because I didn't really pay attention to the display, I didn't look at the distance.  It said that 10 minutes of cycling was worth 139 calories.  That's less than a can of Pepsi. 

Open prep

(Tyler's note: I'm writing this two weeks after I actually did it.  There was some snatch stuff at the start but I forget what I did there)

Metcon = “Open Prep”

50 Wall Ball for time
Rest 3 minutes
50 Double-Unders for time
Rest 3 minutes
30 Pull-ups for time
Rest 3 minutes
50 Burpees for time

Okay, turns out that I erased the picture that I took of the whiteboard.  So I can't remember what my times were. 

CrossFit Open Throwback Tuesday

With the CrossFit Open coming back, CFR decided to revisit a couple of workouts from last year's open for the Tuesday WOD.  And why not?


13.2:
10 minute AMRAP of
-5 shoulder to overhead (115lb)
-10 deadlifts (115lb)
-15 box jumps or steps on a 24" box

Here's how I did on this last year.

A year later, I wasn't quite as proficient.  I got 7 rounds, plus one push press. 

I used push presses for the overhead lifts, and was able to bang them out pretty quick.  The deadlifts started to suck about halfway through, but writing this the next day I have zero back discomfort so I guess the bit of foam rolling I did helped.  I stepped on the box the whole way through.  It allowed me to keep a steady pace and not burn myself out. It's maybe not quite as fast as jumping, but I didn't have to rest during the steps at all.   


We rested for 10 minutes.  Then..



13.5
Four-minute AMRAP of
-15 thrusters (100lbs)
-15 C2B pull-ups

Here's how I did on this last year.

Unlike the Open version of the workout, where you get another four minutes for every three rounds you complete, we were supposed to stop after four minutes.  Not that it mattered to me anyway. 

Again, I did significantly worse than last year, though that can probably be excused by being older, injured and freaking tired from the first WOD.  Plus, the competition atmosphere, with hordes of people cheering me on, was missing. 

I'll settle for a score of 61 (two full rounds, plus one thruster)

"Grace" and "Annie"

I went to CFR Sunday afternoon.  The posted WOD was Angie.  After C2B PLUs in the VolkeFit WOD on Sunday afternoon, I figured I'd give my Sissy Hands and Pussy Shoulder a break. 

I decided to do a couple of the CF benchmark ladies, "Grace" and "Annie."

See, if I had done these together, I could have called this one "Grannie" but I didn't so I can't. 


Grace - 30 x 135lb clean and jerks for time
It took me 5:05.  I felt slow and weak. 



Annie - 50-40-30-20-10 reps of double unders and sit-ups. 
My abs started revolting around  the end of the first set of sit-ups.  On the set of 30 double unders, I nearly threw a fit after a few sets of "2 then whip yourself."
8:53


No PRs today.

VolkeFit

A nice potpurri of stuff. 

Every minute on the minute for five minutes:
-2 x squat cleans of 70% max (I used 155lb)

Done

Rest five minutes

Every minute on the minute for 12 minutes
Odd numbered minutes - 6 chest to bar pull-ups
Even numbered minutes - 3 power snatch (95lb) and 5 burpees

Done

Rest five minutes

For time:
50 cal on the AirDyne
50 bell swings (55lb)
50 wall balls
50 double unders

11:52ish.  I went pretty slow on the bike, and took way, way too much time on the wall balls, and probably too much on the bell swings.  But I did the DUs unbroken, so huzzah!

Two-thirds of 10 minutes of Rowing

I saw this WOD in a magazine.  It looked short and not too nutso, and it allowed me to use my lonely, under-used rower for a quick early morning WOD. 


10 minutes of rowing for distance.
Every minute: row 40 seconds, rest 20.

By the end I had rowed 1,934m 

Like Frostfit #2

A. 3 minutes to accumulate as much time in a max L-sit hold. This does not have to be unbroken. Add up your total time. Modifications include l-sit on rings or on matador and modified to knee raise hold. 
Rest 1 min
B. Max Pistols in 3 minutes. Alternate legs and accumulate as many pistols as possible in the 3 minutes. If pistols are an issue spend the 3 minutes using modifications provided by the coach. 
Rest 1 min
C. Max double unders – In 3 min find a max total number of double unders. This is like Rhiannon. If you have problems with double unders, use this time to practice them or skipping in general.  
Rest 1 min
 D. As many KB snatches as possible in sets of 3 per arm. For example complete 3 snatches on the left then 3 on the right. continue alternating for 3 min. Score is number of snatches completed. 
 Rest 1 min
E. As many Calories as possible on the Rower in 3min

A. 90 seconds total.  This hurt the things I have that pass for abs.
B. 44 pistols
C. 152 DUs
D. 39 KB snatch
E. 53 calories


Hey, let's do something else.  And let's make it absolutely fucking terrible. 

Four rounds for time of:15 Wallball10 Chest-to-Bar Pull-Ups20 Double-Unders

10:48

VolkeFit: "False Bravado"

That's what I called it. 

Warm up:

2km on the AirDyne
10 burpees
10 bell swings

WOD:
18min time cap

5km AirDyne
20 cleans 115lb
30 burpees over bar
As many wallballs as possible in the remaining time

I only got through 14 burpees, so no WB for me.  I suck.