Basement "Fun"

10 Deadhang Pull-ups (Consecutive.)
500m row (1:49)
7 Deadhang Pull-ups (I may have done these as chin-ups. Sets of four and three.)
500m row (1:48)
5 Deadhang Pull-ups (Consecutive)
500m row (1:48)
3 Deadhang Pull-ups

Buy-out: 5 minutes on the AirDyne. 

I originally envisioned this as just a 1500m ride.  Then I decided I should go 5 minutes and try to hit 75 calories. 

I hit that, and travelled 1.61km. 

10 Minutes on the AirDyne

Warm-up:
10 deadhang pull-ups
10 ring dips
10ish ab-roller, uh, roll-outs
5 chin-ups. 

WOD:
10 minutes on the AirDyne.
Good for 167 calories / 3.36 km 

Just a touch below my best. 

Cool-down:
500m row.  Took 1:48 

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. 

Nautical Nancy

I've done variations of this but tonight was the first time I've done Nautical Nancy in the strict, "Five rounds, for time" way. 

Five rounds for time:

500m row
15 overhead squats (95lb)

16:59 rx'd

Nicole wrote down 17:00, but I made her change it, because I made sure to lock out before that second was up, and also because I'm a wanker. 

I'm happy with that time.  Hell, I was only 20 seconds slower than Shae, and anytime I'm in the same neighbourhood as him on a WOD, I'm not gonna complain. 

I took it relatively easy on the rows (all were between 1:50 and 2:05, plus transition time)

As a result, I was able to do all but one of the OHS sets unbroken, or at least without lowering the bar.  I did pause a bit or adjust my balance.  I also did the squats fairly quickly.  That's really the key to doing well on this.  Putting the bar down, picking it back up, re-setting your feet... those things will all cost me far more time than if I row the 500m in 1:40 vs. 1:55.  Plus, the more time you hang out with the bar above your head, the more fatigued you get, and the more you wear out your shoulders. 

Close, but no PR: "Power Elizabeth" / 500m row for time

A. “Power Elizabeth”
21-15-9 reps for time of
Power cleans – 135/95lb
Ring Dips
20 minute time limit

I did this in 7:26 which I THOUGHT was 18 seconds better than my best recorded time. But I just checked and the best time I've done this in is 7:22, not 7:44.   So I was actually four seconds slower than my PR. 

Fuck.  Normally I wouldn't be that bothered by it, but today it annoys me, because I went into the WOD trying to beat the 7:44 and let up during the final set of dips of the WOD when I knew I would. I'm sure I could have found five seconds or even a bit more.


B. KB snatch practice, various weights up to 55/35lb

I still hate these.



C. 500m Row for time

1:37.9  

This is darn close to a PR.   I thought my PR was 1:36, point something, but I can't find any evidence that I've done this faster than 1:37.7.

So, again I'm a little disappointed in myself that I didn't push (or in this case, pull) just a little bit harder. 

I tried a new technique of not bringing the handle as far forward as I could.  It seemed to make a difference.  I was on pace for a 1:35/500m time for a good chunk of this sprint.    

Kim Fe's Dirty Dozen

That title sounds dirtier than I meant it to. 

Kim Fe loves chippers.  So she was coaching today and got to make up her own:

500m row buy-in
25 walking lunges
25 pull-ups
25 double unders
25 box jumps
25 ring dips
25 knees-to-elbows
25 bell swings
25 abmat sit-ups
25 dumbbell hang squat cleans (2x35)
25 push-ups
25 back extensions
25 wall balls
500m row

I found this pretty hard.  It took me 26:15.  I had way too many longer-than-necessary breaks, especially on the K2E.  Those were tough on the still-not-all-better leg, but once I concentrated on rocking back and looking up at the ceiling, they became manageable from a "my body is capable of doing these" standpoint.  However fatigue kicked in bigtime so it was more like "I don't want to do any more exercise, ever" situation.


The Boy has learned how to ride a bike with no training wheels, so we went for a long bike ride (for him) afterward.   

Later, I watched the CrossFit Games on TSN2 and gave thanks for the fact that I'm not an elite athlete.

Weighted PLUs, HSPU clusters, "Venti"

A. Weighted Pullups 3-3-3


20, 30, 35, 40



B. Handstand PushUp clusters:

4 on the minute for 10 minutes (can uber with hands on plates)

I ubered this for six minutes, but in the seventh, my arms, , gave outwith little warning.  I could have tried doing normal HSPUs, but I wasn't sure if it was a minor injury or just fatigue.  I felt unsafe continuing to go upside down, and took a DNF instead. 



C. “Venti”

3 rounds:
500m Row
20 KB high pulls  (RX'd was using a 35lb kettlebell, but I grabbed a 45lb KB and didn't realize it until I was well into round one)
20 KB push press (10 per side)
20 Abmat situps

12:45. 

The push press, particularly with my left arm, was the hardest part. 

Power Snatches and "Pistol-Whipped"

A. 2 Power Snatch on the minute for 10 minutes (20 reps)


The uber weight was 155, but I wasn't feeling that goddamn uber, so I went with the 135.  I tried to make my form somewhat less spazzy than when I do this stuff for time, like with Isabel.  I'm not sure I succeeded. 


B. "Pistol-Whipped"

Not for time, but try for each round unbroken:
3 rounds of:
500M Row
16 Pistols (8 L+R)  
16 Sandbag Push Press 45/20


I'm now fairly decent at pistols with my left leg, but the right leg is still a work in progress  I can't really stay on my heel, so when I come back up, I'm usually off balance and have to save it by hopping around on one foot until I stabilize. 

Fortunately, I make that shit look graceful... sexy, even.  Don't worry. It's okay to stare.   

Front Squats and "Christine"

A. Strength = Front Squats heavy single 3-2-1-1-1,
Then 90%x2, 85%x3x3


I did 165x3, 195x2 then singles of 215, 225, 235, and 245(PR)I thought that my previous PR was 225, so I thought I had a 20lb PR there for a little while, then discovered that I actually did 235 for a single in the past. Still, it's always good to get a PR, even if it is *only* 10lbs.

B. Metcon = “Christine” for time
3 rounds of
500m Row,
12 Bodyweight Deadlift (modify to 3/4 or 1/2 bodyweight as needed),
21 Box Jumps – 20”

I used 185 for the deadlifts, though I'm probably around 180. It's what I've used on this in the past.

The deadlifts probably slowed me down the most. I tried not to kill the row so I'd have some energy for the lifts and the jumps.

13:57

About 16 seconds slower than the previous time I've done it as rx'd.

Squat Snatch and "Helen on Water"

A. :00 Oly = 3 position Squat Snatch 65% (High Hang, Mid-thigh, floor) x3
Then Squat Snatch heavy single 1-1-1

Used 85lbs for the first part, then went 115, 135, 145(PR)

I didn't catch the 145 in a full squat. I was maybe about halfway there when I caught the weight. I completed the squat and then stood up. I'm fairly sure that I was closer to a pure squat snatch than I would have been during my previous PR.

B. :30 Metcon = “Helen on water” 3 rounds for time of
500m Row
21 Kettlebell Swings 55/35lb
12 Pull-ups

Took me 12:32. I would have liked to do everything without stopping, but that wasn't happening. Still, it's more than a minute better than the last time I did this (though I wasn't at 100% back then).

Rowing Sprints

5 x 500m Rowing Sprints
Rest approximately 2-5 minutes between rows

My times were

1:37.7 (PR)
141.6
1:47.5
1:50.3
1:49.0
There's no other way to say it: This fucked me up.

I actually PR'd my first row by a second, I think. The fastest 500m row time I have on record for myself was 1:38.8 back in May of last year. While my top time was slower, my average time was faster because I didn't have nearly the drop off.

I actually thought I might puke after the third row, and was considering stopping. Then, when my stomach settled down, I figured I might as well finish the WOD. Still, when I left the gym and drove home, I was in sort of a haze. I even forgot my backpack.

Rowing sprints... yuck.