Basement WOD

A slight variation on what I did on Friday. 

Buy in:
-5 deadhang pull-ups
-5 ring dips

The Bad Shit:
-1000m row
-1000m AirDyne
-500m row
-500m AirDyne

Buy-out:
-Bosu balancing for the length of a Pitbull song. 

Burpees, Pull-ups and Sit-ups, with a dash of Thrusters

It had been a while since I made it to CFR on a Saturday morning.  At 11a.m everyone was going to be doing 14.5, but the 10am session had a slightly different WOD:

21-18-15-12-9-6-3 reps of:
-Burpees
-Pull-ups
-Sit-ups

Between each set, do five thrusters with 95lbs. 

I finished this in 18:34.



I did a muscle-up before the WOD.  I had to work to get up there.  I think I could be kipping and pulling harder.  Lifetime total is now 15.   

The 500s

After a week of birthday-related inactivity, I ventured downstairs to blow the dust off my rower and AirDyne.

500m row
500m AirDyne
500m row
500m AirDyne
500m row
500m AirDyne.

I didn't time the whole thing, although I probably should have. 

Each row was sub-1:50.  Each ride was sub 1:40. 

VolkeFit - Cleans/Burpees; Wall balls/Slams/DUs

1.  30 power cleans @ 115lbs.  Every minute, do three burpees.

First minute (0:00 to 1:00) - 8 cleans
Second minute - 3 burpees, 7 cleans
Third minute - 3 burpees, 6 cleans  (It was about here that I got a little more comfortable with a touch-and-go during the cleans)
Fourth minute - 3 burpees, 5 cleans
Fifth minute - 3 burpees, 4 cleans

Finished at 4:46.



2. With 5:00 on the clock:
-30 Wall Ball
-30 Ball slams
-As many double unders as possible during the remaining time.

Rest five minutes.  Repeat.

First round:
 I did 100 DUs. (Sets: 40, 30, and 30)   

Second round:
I did 83 DUs.  My first set was 50, but I couldn't get a sustained series going after that.  Then I whipped myself and got pissy. 

T2B Cindy; Turning the corner on muscle-ups

I arrived at CrossFit Regina way early for the 7pm WOD last night, so I spent some time doing muscle-ups.  Five, to be precise, which brings my lifetime total to 14. I'm averaging 2 MUs per year, for each year I've been doing CrossFit. Yay, Tyler!  

The muscle-ups in question were ugly as hell.  I'm barely getting the bottom of the ring armpit height, so there's always a brief, mini-struggle to bring my right elbow closer to my body so I can lock it out.  Shae gave me some advice on gripping the ring that I'm going to try out.

Still, I think I've almost reached the point where I can go up to a set of rings and be totally confident that I could do a muscle-up.  Almost.

WOD of the day

"T2B Cindy":
-5 toes-to-bar
-10 push-ups
-15 squats

I did 16 rounds plus 5 T2B.



Beforehand, I was a little unsure about this because the last time I did Cindy, I developed that hamstring injury that still lingers to this day.  I'm not sure if the injury was a result of Cindy or the sprints I had done two days earlier in Edmonton, but I sure as hell didn't want it to flare up again.  I was also unsure how good the T2B would be for my shoulder.

14.4 was announced yesterday right before I got to the gym.  I thought maybe I'd to that instead.  Then I found out it was a chipper with 50 consecutive T2B, which sounded like a recipe for hand tearing or shoulder fuckage.  Screw that, I thought.  T2B Cindy it is.

Sure I ended up doing more T2B with the Cindy WOD, but they're done in smaller sets, and separated by however long it takes to do the push-ups and squats.

Now that I've had some time to think about it, I may end up doing 14.4 at some point.  There's a fine line between injury avoidance and just being a pussy.    

10 Minutes on the AirDyne

This ride measured 168 cal and 3.38km

To Twelve and Back

Another Tuesday night at CrossFit Regina


"Thunderstruck" Warm-up

This was fun. As we jogged in place, they played "Thunderstruck" by AC/DC and everytime we heard the word "thunder" we had to drop and do a burpee.



Skipping

100 running skips - I did these unbroken.
75 double unders - This took me three or four sets, which is pretty bad.
25 crossovers -  I'm pretty sure I look awkward and spazzy when I do these, but I got through them.



To Twelve and Back

1 -> 12 <- 1="">Pullups
KB Snatch 55/35
**Alternating movements (1 pullup, 2 KB Snatch (1 per arm), 3 pullups, 4 KB Snatch (2 per arm), etc…)

This took me 13:52.  I think my technique fell to shit on the snatches by the end.  Also, my sissy hands were starting to hurt. 

  **Bonus**   I did a tremendously ugly muscle-up at some point in the warm-up portion. That brings my lifetime total to nine.  I thought about going for another one after the WOD was done, but I thought I would be courting disaster.   I'm thinking I should probably try to do at least one or two everytime I come to CFR. 

"Hellscape"

I've been eating everything that comes within arm's reach, so I made myself do this.  I don't really know why, but "Hellscape" seemed like a fitting name. 

Five rounds:

• 250m row
• 500m AirDyne

Rest approximately 3 minutes between each round.

1.  :53, 1:25
2.  :53, 1:25
3.  :52, 1:24
4.  :51, 1:27
5.  :51, 1:26

Then I had three cookies and a beer, because I'm Tyler and I secretly want to be fat again.  Life was so much simpler.

20 minutes on the AirDyne

Um... that's pretty much it. 

I wrote down the distance travelled and calories burned, but it's on my whiteboard at home. 

VolkeFit - We Built This City

A. Warm-up - not for time

40 cal AirDyne
40 double unders
30 cal
30 DUs
20 cal
20 DUs
10 cal
10 DUs


B. Squat cleans

10 x 135
8 x 155
6 x 175
4 x 195

Done, except for the last ones.  I only did two, and they were ugly power cleans, then front squats.  I felt like I was probably courting disaster, so I called it. 


C. AMRAP x 2

Three-minute AMRAP:
6 KB thrusters (2x30lbs)
6 KB push-ups
6 sit-ups

Rest three minutes, then repeat.

First AMRAP: 4 rounds + 6 thrusters + 6 push-ups + 2 sit-ups (I think)
Second AMRAP: 4 rounds + 4 thrusters

Kelly Sprints

Back to CFR. 

For a warm-up, we did some upside down stuff (handstand push-ups, shoulder touches, wall shuffles)

Then, on a whim, I did a couple of muscle-ups.  My first ones in months, bringing my lifetime total to 8.  Good to know I'm still capable of doing them.  They were a bit ugly, and I had to work to get locked out, but felt pretty good overall.   I need to remember: One big swing, look up, then go!


“Kelly Sprints”
4 separate rounds:
300m Row
20 Box Jumps (24″/20″)
20 Wall Ball (20/14lb to 10′/9′ line)

Rest two minutes between rounds.

My rounds were  3:00, 3:15, 3:35, 3:38.

I thought that was pretty lousy, but looking on the whiteboard, it wasn't all that bad.  I felt slow on both the jumps and the wallball, though.

Rowing/Biking/Hating Life

This was an idea I got from the twisted mind of Steve Volke. 

Four rounds (actually, I think he wanted me to do five, but fuck that shit) of:
250m row
500m AirDyne

Go hard on both.  Rest four minutes or so between rounds.

I didn't time each round, but the row took me under a minute each time, and the AirDyne took me around 90 seconds.  I was left sucking wind and questioning my very existence. 

Between rounds 3 and 4, I messaged Steve.

 

Tyler - I'm doing the row/AirDyne WOD you suggested. Three rounds in and I hate life

Steve - Try for 5 and have some Nachos

Tyler - I will give you four and skip supper

Steve - Haha deal

VolkeFit: 14.2-ish

I told Steve that I didn't want to do 14.2 as rx'd.  It calls for high numbers of C2B pull-ups and I didn't think that would do my shoulder any good. 

We subbed lower numbers of deadhangs instead. 

Warm-up: 10 minutes of AirDyne. 

WOD:
14.2-ish

Two rounds of:
10 overhead squats
3 deadhangs pull-ups (14.2 calls for equal numbers of C2B PLU instead)

Complete that within three minutes, and rest the remaining time.

Two rounds of:
12 OHS
4 DHPLU

Complete within three minutes, rest the remaining time

Two rounds of

14 OHS
5 DHPLU

Complete within... oh wait, I didn't. 

I got 8 OHS done in the third round before time ran out. 

I swore, felt sorry for myself, then completed the work for that round. 


Cooldown:
10 minutes of AirDyne. 

Deck of Cards

Hearts: Mountain Climbers (L+R=1)
Diamonds: KBS 55/35
Spades: Sit ups
Clubs: Squats
Joker: everyone does 15 squat jumps

I can't prove it, but I'm pretty sure there were extra high-value diamonds in that deck. 

My group "2 Legit" finished this in 18:36. 

14.1 at VolkeFit

I didn't sign up for the CrossFit Open this year.  Somehow, Greg Glassman is going to have to manage to fuel up his Lambo without my $20.   I'll probably end up doing most of the WODs though.

I did 14.1 in Steve's garage.

10 min AMRAP:
30 double unders
15 ground to overhead (75lbs)

I think most people decided to snatch the 75lbs.  Since Steve said clean and jerk was also within the rules, I decided to do that after the first round.  It may have been a bit slower on each rep, but I think I was able to minimize my breaks that way. 

I ended up with 4 rounds, plus 30 DU plus 5 G2Os for a total of 195. That's around what I thought I would get.