CFR: Back Squats and 14.1

A. Back Squats x 2 at 70%, 80%, 85% and 90%

Using 275 as my 100% number (it felt pretty goddamn heavy in Steve's garage on Saturday) and then rounding up (except for the last one),  I used the numbers:

195 lb
225
235
245

Done



B. Back Squats x 3 EMOM for 12 minutes 

I used 195.  Done. 



C. 14.1

10 min AMRAP of

30 DUs
15 snatch (75lbs)

During the Open, I did this WOD with clean and jerks, which didn't meet the standard.  I did it RX'd and did not do well.

4 rounds, plus 30 DU and 6 snatch.

B-Squad: Front Squats, Barbell Metcon and Borrowed Pants

I got to B-Squad and discovered that I neglected to bring shorts to change into. Luckily, Christian is a generous man and offered me the sweatpants right off his ass.  Now THAT is service, folks.  Does the owner of your gym do that?  (I almost titled this blog entry "Tyler gets in Christian's pants.")

A. Front squats 1-1-1

215-235-245(fail)


B. Barbell Metcon
Using a 95 lb barbell, do five rounds of the following for time:
6 power cleans
6 front squats
6 push press
6 lunges

I started my sixth round before being alerted to the fact that I was done.  We estimated my finish time at 7:54.  

VolkeFit: Squats and other stuff

Today's outing in Steve's garage was a good mix of stuff.  It's nice to be doing squats with some regularity again.  

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

225x3, 245x2, 255x1, 275x1   That was enough for me.  I did a fair number of squats in the warm-up phase.


B. Push it real good

Not for time: 

• 20 Handstand Push-ups
• 50 Hand-release push-ups

C. You ain't done yet, homeboy!

• 20 squats (205 lb) 
• 40 knee raises
• 60 bell swings (55 lb)

I did the squats in sets of 12 and 8, which was better than I thought.   

Knee raises were in sets of 30 and 10.  

Bell swings were in three sets of 20.  

CFR: Push Press / Metcon: Row, S2OH, Pull-ups,

A. Push Press
3-3-3-3 60%, 70%, 75%, 80%

Kyle and I used 135, 155, 165, 175. 


B. Metcon

1000m row, then five rounds of:
5 shoulder to overhead (135lb)
10 pull-ups

Took me 9:47, which was a pretty respectable time, judging by the others on the whiteboard. 

Spring Fling V: The Official Pics

Shayn at Edgematic Images has released a ton of pictures from Spring Fling V.  Naturally, there are a few examples of the ridiculous faces I make mid-workout.

"Do these shorts make my ass look big?"    

The look I've got here pretty much captures how much I was hating life at the time. 

I'm preparing to snatch a whopping 95lbs, so obviously I had to break out the epic face.  

If you want to give Shayn some business -- or just see some pictures of people who manage to not look like a total freakshow while competing --  check him out on Facebook.

B-Squad: Front Squats, Hang Cleans and Metcon

A. Front Squats 3-3-AMRAP.

I used 205.  On the AMRAP, I got up to 7.



B. Hang Squat Clean - work up to a tough double

I got up to 185.

Christian gave me some solid advice here to help me keep my form in check.   I've only worked out at B-Squad twice, but there seems to be a real focus on watching athletes closely and correcting their form on the lifts. That is a good thing.  



C. Metcon

Four rounds of the following:

• 250m row
• 3 burpees
• 6 push-ups
• 12 mountain climbers (L+R=1) 
• Rest two minutes

My times were:
1:22
1:21
1:21
1:25

Even a small amount of mountain climbers can get old quick.  This was a cleverly designed metcon in that it was short enough (and incorporated enough rest) to hit hard and not stop during the working portion, but it was still challenging.



Overheard at the Gym

"Why is my dad the only one signed up to work out?  Is it because nobody else likes this gym?"
-My son (age 7)

Christian laughed hard at that one, but I still made the kid do 10 burpees and gave him a gentle talking-to at home.  

Living Room TV watching WOD: Squats, Push-ups and Sit-ups

I was going to go to the gym.  Honest, I was.  I even booked a time.  Then my daughter's late afternoon nap went long and messed up those plans.

So, while watching wrestling, I did 15 leisurely rounds of the following, not for time:

10 air squats
10 push-ups
10 sit-ups

I could have probably done more, but my butt was about to start blistering from the sit-ups.

Basement: 10 min of AirDyne

151 calories.

B-Squad: Front squats, metcon, row sprints

My fitness promiscuity continues, as I've started seeing B-Squad on the side. 

Actually, it's long overdue.  Nolan, Mandy, AngDesj and Christian are some of my favourite people I've met since through CrossFit, so I'm glad to support their venture by purchasing a punch card.   While my current real-life circumstances don't permit me to commit to a full-time gym membership anywhere, I feel I will be well-served by regular visits to CrossFit Regina, Steve Volke's garage, and now B-Squad, supplemented by workouts in my basement.  

My first visit to the B-Squad gym, located in the basement of the YWCA where the pool used to be,  was very comfortable.  Nolan was coaching, and there were a few other people I knew.  It's not an official CrossFit affiliate, but any CrossFitter would feel right at home there, as it had all the equipment you would expect at a good CrossFit box.   They've got plenty of space, and good natural light. 

A. Front Squat 5-5-5

We were supposed to find a good working weight that would challenge us to do five reps. 
after the BFFF (big fat fucking fail) on front squat singles at CFR recently, I was looking to get my shit straight. 

I settled at 205.  I did it.  For fives, that was all I was going to be able to do, and that was more than a little challenging. 


B. Metcon

Four rounds of:

8 pendelay rows
8 burpees over bar
8 kettlebell cleans (right hand)
8 kettlebell cleans (left)

This was a quick and nasty.  It took me 6:09.


C. Rowing Sprints

3 x 150m, resting 30 sec between.

27.5
28.0
28.5

Basement: 2km Row

Tonight's workout was a half-hearted attempt to mitigate several Pilsner at last night's Rider game, followed by nachos and Slurpee from 7-Eleven (eaten solo due to Wife's inability to stay up for me).  Then there was brunch this morning and a barbecue this evening. 

Warm-Up
20 toes to bar.  Did them slowly, no kipping, with sets of 5 or less.  I experimented with a chin-up grip for some of them.   


Work-out
2000m row. 

It wasn't at breakneck speed, but it wasn't too far off what I'd normally do.  I kept the pace under 2:00 per 500m throughout and finished at 7:40 flat. 

VolkeFit: Cleaning House

A. Squat Cleans (not for time)

12x115lb
10x135lb
8x155lb

Done.


B. Every Minute on the Minute

For 8 minutes:
5 x 115lb

Done.


C. Metcon

Five rounds (alternating with Sarah)
5 burpees (strict)
5 bell swings (55lbs) shoulder height
15 calories on the AirDyne

Done.


D. Cool down

2.5km run.  Not for time.

Done.   

CFR: Front Squats BFFF, Push Press & Hang Power Clean /200m Run

A. Front Squat 1-1-1

225-245(fail)-235(fail)

My one-rep PR is 255.  This stung a little, but I haven't squatted very much in the past few months, so what could I really expect?

B. Push Press 1-1-1

165-175-185


C. Metcon

For time, five rounds of:
5 hang power clean and jerks 135lb
200m run

Took me 10:21.  I did all the cleans without dropping the bar.

CFR: Sled Drags

Sled drags 100m @ 95/65 – every 2min x 10 rounds

It took me about 35-45 seconds each.